Worth the Wait! Check out these amazing health boosting recipes coordinated with the ingredients in this week's Organic Fruit & Vegetable basket.
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This Week's Ingredients
Red Beets/ w tops
Red Leaf Lettuce (In the large and Jumbo baskets)
Ginger Root (In the Jumbo baskets)
Red Anjou Pears
Kale is one of those foods that’s on the lists for the anti-inflammatory diet. It won’t leave you feeling stuffed and tired, but totally alive and ready to run.
Packed with the richest sources of vitamins, minerals, iron, and calcium, Kale is considered a Super Food.
TUSCAN KALE SALAD WITH ROASTED BUTTERNUT SQUASH & BEETS
yield: 4-6 SERVINGS
prep time: 20 MINUTES
cook time: 1 HOUR
total time: 1 HOUR, 20 MINUTES
1 bunch Lacinato (Tuscan) Kale
1 bunch beets on stems
1 Butternut Squash, cubed (can use Delicata Squash cut into half moons)
1 small red (or Yellow) onion, cut in wedges, roasted
2 oz. goat cheese
¼ cup pistachios
Olive oil for drizzling
Maple Vinaigrette Dressing:
2 tsp. fresh Orange Juice
1 Tbsp. Pure Maple Syrup
1 tsp. Sherry Wine Vinegar
Pinch of salt
1 Tbsp. Extra-Virgin Olive oil
Roasted Beets: Cut Beets away from stems. Rinse and pat dry. Place each beet into a square of heavy duty foil. Drizzle with olive oil, fold up ends of foil around beets and place in 425F degree oven for 1 hour. Beets are done when the tip of a knife can be inserted easily. Remove from oven and allow to cool for approximately 15 minutes. With plastic gloves or plastic baggies on hands remove skin surrounding beets by simply pulling it away. Slice then cube for salad and allow to cool completely.
Butternut Squash: Cut bottom and top off squash and remove skin if desired. Slice into 1/2-inch slices then cube. Place on foil lined sheet pan. Drizzle with oil. Bake in 425F degree oven for 20-25 minutes or until tender.
Roasted Onions: Peel onion and slice into wedges. Place on foil lined baking sheet and bake at 425F degrees for approximately 15 minutes or until onions soften and start to caramelize. Can be placed on same pan as Butternut Squash only divided with separate sheet of foil.
Kale: Rinse each leaf separately and pat dry. Prepare Kale by removing the center stem from each leaf by either cutting out or tearing leaves away from stem. It's important to do this because the stem is very tough. I find it easiest to fold each leaf in half lengthwise, leaving the spine or stem at the back. Then with a knife slice it away starting at the top and going to the bottom of the leaf. After removing all stems, cut Kale into bite size pieces. Place in a bowl. Drizzle leaves lightly with olive oil and pinch of salt if desired, and massage (just like massaging someone’s back) until leaves are tender. While this may sound strange it's what will make your Kale taste better and easier to digest.
Maple Vinaigrette Dressing: Combine ingredients and whisk.
Plate: Lay kale leaves on a platter, scatter with roasted butternut squash, beets, sliced onions, pistachios, and goat cheese. Lightly coat with dressing or serve on the side.
Be sure to massage the Tuscan Kale as stated in #3 of the directions. It will insure a more tender and flavorful green.
Beet Greens Bulgur With Carrots and Tomatoes
YIELD Serves 6
Bulgur and greens are a classic Greek combo. I have added carrots to brighten up the dish. I love the lemony finish. If you are not committed to a vegan version of the dish I recommend that you top each serving with feta.
2 generous bunches beet greens (1 to 1 1/2 pounds)
¼ cup extra virgin olive oil
1 medium onion, chopped
1 large or 2 medium carrots, peeled and cut in small dice (1 to 1 1/2 cups)
2 garlic cloves, minced
1 teaspoon sweet paprika
Salt and freshly ground black pepper to taste
1 14.5-ounce can chopped tomatoes, or 1 1/2 cups chopped fresh tomatoes
1 cup coarse bulgur
2 cups water
¼ cup chopped fresh parsley
¼ cup chopped fresh dill
Juice of 1 to 2 lemons
Stem beet greens (discard stems), wash greens well in 2 changes of water, and coarsely chop. You should have about 6 cups chopped greens.
Heat 3 tablespoons olive oil over medium heat in a deep, lidded skillet or a wide, lidded saucepan. Add onion and carrots and cook, stirring often, until tender, about 5 minutes. Add garlic and stir until fragrant, about 30 seconds. Add beet greens and cook, stirring, until they are coated with oil and wilted, about 2 minutes. Season to taste with salt and pepper. Add paprika and tomatoes and cook, stirring often, for another 5 minutes, until tomatoes have begun to cook down and soften a bit. Taste and adjust seasoning.
Add bulgur and stir to coat with tomato mixture. Add water, more salt to taste, parsley and dill and bring to a boil. Cover, reduce heat to low and simmer 20 to 25 minutes until water has been absorbed.
Remove from heat, uncover and quickly stir in lemon juice. Place a towel across the top of the pan. Return lid and let sit for 10 minutes. Serve hot, with the remaining olive oil drizzled over the top.
Advance preparation: The dish will keep well for 3 or 4 days in the refrigerator. Reheat in a pan, in a medium oven, or in the microwave.
Carrot Ginger Immune-Boosting Soup
Stay well with a comforting bowl of carrot-ginger soup. Filled with immune boosting foods like ginger, turmeric, carrots, and onions.
PREP TIME10 minutes
COOK TIME20 minutes
TOTAL TIME30 minutes
1 Tbsp olive oil
1 small yellow onion, diced
1 lb carrots, diced into 1/2-inch rounds
1-inch knob ginger, finely diced
1/2 inch knob turmeric, peeled and finely chopped. Or 1 tsp turmeric powder.
1/2 tsp Kosher salt
4 cups low-sodium vegetable broth
1 cup full-fat coconut milk
Freshly ground pepper
Instant Pot Instructions:
Turn on Instant Pot to sauté on high and set to 10 minutes. Add olive oil then onion and carrot and sauté until they soften, about 5-6 minutes. Then add ginger and turmeric and sauté until fragrant, about 1-2 minutes, stirring regularly. Turn off sauté function.
Add salt and broth. Then set Instant Pot to pressure cook on high for 10 minutes. Add cover and seal and let Instant Pot do it’s thing. When it finishes, release pressure by turning pressure valve – steam will release. Once steam is done releasing, remove lid.
Using an immersion blender, blend the soup until it’s a smooth consistency. If you don’t have an immersion blender, transfer soup in batches to a blender or food processor and blend until smooth. Stir in coconut milk and season with freshly ground pepper.
Leftovers can be kept in refrigerator for 3-5 days.
Heat a large soup pot or dutch oven over medium-high heat Add olive oil, onion, and carrot and sauté for 5-7 minutes, until soft. Then add ginger and turmeric and sauté for another 1-2 minutes, until fragrant.
Add broth and salt. Bring to a boil and boil and then turn heat down and simmer for 20 minutes to let flavors meld and carrots get really soft. When done, follow step 3 in directions above to blend and add coconut milk/pepper.
Notes: if you don't have fresh turmeric, you can use dried. Be careful when handling fresh turmeric. It stains!
Leftovers: Store leftovers in an airtight container in the fridge for 3 days or freezer for up to 3 months.
Summer Fruit Salad Recipe
Peaches, nectarines, pluots, cherries and blueberries 1 cup crème fraiche
Wash the summer fruits thoroughly. Remove the pits from the Bing cherries and cut them in half. Cut the peaches, nectarines, and pluots in small pieces.
In the bowl of a standard mixer fitted with the whisk, beat the crème fraiche with one to two tablespoons of sugar. In a large bowl, mix the summer fruits with the whipped crème fraiche or place alternating layers of fruits and crème fraiche in short glasses or bowls.
Immunity Boosting Shots (4-6 ounces)
Prep Time: 3 mins Cook Time: 0 mins
1 navel or valencia oranges, or 4oz Uncle Matt’s Immunity Defense Juice with Turmeric
1-inch piece fresh ginger root
1-inch piece fresh turmeric root
pinch black pepper
1 teaspoon coconut or oregano oil
1. Peel oranges (removing seeds and white pith), ginger and turmeric root.
2. Add all ingredients to the blender and blend until pureed. If needed, add more orange juice to achieve the correct consistency.
Lettuce Salad with fresh crisp vegetables and a light lemon vinaigrette. The perfect healthy salad for the whole family, for potlucks, summer parties and entertaining. Serve with some grilled fish or chicken on the side and you have the perfect healthy dinner!
Keyword: Lettuce Salad
Servings: 6 servings
Calories: 193 kcal
Author: Precious of preciouscore.com
1 head green leaf lettuce, rinsed, spun dry and chopped Romaine or iceberg lettuce would work as well
1 garden cucumber - peeled and sliced Any other cucumber would work
1 large avocado, peeled, pitted and sliced or 2 medium avocados
2 medium carrots, washed and shredded
2 hard-boiled eggs
¼ small red onion, thinly sliced
Lettuce Salad Dressing
¼ cup lemon juice, freshly squeezed from 1 medium lemon
½ cup extra virgin olive oil
¼ teaspoon black pepper, freshly cracked
½ teaspoon salt
Hard-boil, peel and slice eggs. Place 2 eggs in a sauce pan. Completely cover with water. Place on high heat and bring to a boil. Let them boil for 10 minutes. Remove eggs from sauce pan with a slotted spoon. Place in a bowl filled with ice and cool water and let them sit in the water for 5 minutes.
Remove the eggs and wipe with a kitchen cloth. Peel the eggs and slice them into quarters.
Rinse, spin and chop the lettuce. Cut off the core of the lettuce (the white part at the end) then discard. Carefully separate the lettuce leaves then thoroughly rinse them. Place in a salad spinner and spin until dry. (If you do not have a salad spinner, dry the leaves with a clean kitchen towel or good quality paper towel.)
Stack a quarter of the lettuce leaves on a chopping board. Slice in the middle across the core then chop the leaves. (Please see step by step photos in the post to see what I mean.
Arrange the lettuce leaves on a large platter.
Arrange the salad. Arrange the other vegetables over the lettuce leaves: the cucumber, avocado, carrots, and red onions. Also add the hard-boiled eggs.
Cover the salad with plastic wrap and place in the fridge until ready to serve!
Make the dressing: Combine all the ingredients for the dressing in a small mixing bowl or a liquid measuring cup. Whisk well to combine. The dressing will thicken up.
Serve. Use a salad serving tong to place some of the salad unto a plate. Be sure to get all the vegetables and some slices of egg. Drizzle the dressing over the salad as desired. Toss to combine and enjoy!
Even though potato chips may be undeniably tempting, these homemade crisps are a much healthier option.
These kale chips are lightly tossed with oil and salt and baked until crisp. They’re so simple to make that you’ll banish the thought of ever buying store-bought kale chips again. Here’s how to make them.
You can bling up these kale chips with additional seasonings. Paprika, chili powder, garlic powder, lemon zest, almost anything that tastes good on potato chips will taste swell on kale chips. Add them when you sprinkle the kale with salt. If you really want to convert non-kale-eaters, sprinkle the kale with finely grated Parmesan cheese
1 bunch kale (regular or lacinato)
Extra-virgin olive oil
Sea salt to taste
Tear the kale into large 3 inch pieces, leaving them on the largeish side as they’ll shrink during roasting. Remove the thick fibrous stems from the leaves and discard or save them for juicing or smoothie-ing.
Rinse the kale pieces under cool running water and pat them completely dry. Let them rest at room temperature on a baking sheet or a kitchen towel for at least an hour or perhaps a few hours, as the kale needs to be absolutely, completely, undeniably dry or it won’t crisp properly during roasting.
Preheat the oven to 350°F (180°C). Line 3 baking sheets with parchment paper or Silpat.
Spread the kale on the baking sheets or dump it in a large bowl. Dribble a very small amount of oil over the kale, partly covering the opening of the oil bottle with your thumb to control the rate of release. Toss the leaves with your hands, rubbing the oil into each and every leaf to ensure the kale is completely coated with oil.
Spread the kale in a single layer on the baking sheets. You need to make certain that no leaves overlap, as this will lead to soggy, gross edges.
Sprinkle the kale with salt.
Bake until the edges are lightly browned but not so browned as burnt toast. Take a nibble at about 15 minutes, and if it seems like it’s good, you’re done. Otherwise, if it still needs more crisping, check again in a few minutes. Bake for no more than 20 minutes total. Transfer the kale to a sheet of parchment paper to cool to room temperature.
Dry the leaves very well!
To quick-start the drying process, make sure the kale leaves are as dry as possible. If not, the moisture will turn to steam and create a humid environment in the oven resulting in chips that aren’t as crispy as you’d like. Using a salad spinner, followed by hand-drying the leaves in between towels is best practice.
Make sure to rub the oil onto the leaves with your fingertips, like a little kale massage. An even coating will help the leaves become equally crispy instead of having chewy areas. Also, mixing the dry seasoning blend together then sprinkling onto the kale prevents strong pockets of flavor.
Beet, Carrot and Onion Breakfast Bowl with Fried Eggs
yield: 1 SERVING
prep time: 10 MINUTES
cook time: 15 MINUTES
total time: 25 MINUTES
This easy breakfast bowl is packed with veggies and protein — a great way to start the day.
2 small beets, quartered and thinly sliced
1 medium carrot, quartered and sliced into 1/4-inch pieces
1 small onion, diced
salt and pepper, to taste
1 1/2 cups chopped beet greens
2 large eggs
Heat a medium saute pan over medium heat. Add the carrots, beets and onion. Season lightly with salt and pepper. Cook, stirring occasionally, for 10-12 minutes, until the veggies are lightly browned and softened.
Add the beet greens to the pan. Stir to combine. Cook for 2-3 minutes, until just wilted.
Remove the pan from heat and transfer the veggies to a bowl or plate.
Meanwhile, crack two eggs into a hot skillet sprayed with cooking oil spray. Cook over medium heat for 3-4 minutes, flipping once.
Put the eggs on the veggies. Dig in and enjoy.
Dinosaur Egg Popsicles and other wonders of summer
8 pluots of any variety
2 Tbsp sugar or to taste
juice of 1/2 lemon
Cut each pluot in half and then give them a rough chop. Add them to the bowl of a food processor along with the sugar and the lemon juice. Process until smooth, scraping down the sides of the machine if necessary.
Transfer the puree to a measuring up with a spout and fill your popsicle molds.
Insert sticks and freeze until solid.
To remove, fill your sink with hot tap water and immerse the mold up to, but not over, the top lip for just a few second. If the popsicles are still stuck, immerse for a few more seconds.
Store well wrapped in the freezer.
To open a pluot, slice in half with a sharp serrated knife, and then twist the two halves apart. These aren’t ‘freestone’ fruits, meaning the pit will be stuck in one half, and you will have to slice around it.
Ginger Lemon Honey Tea (makes 2 servings)
Prep Time: 1 mins Cook Time: 9 mins
1 Inch piece fresh ginger, peeled
2 Cups water
juice of 1 lemon
1 2 Tbsp Honey, or to taste
1. Cut the ginger into disks.
2. Bring the water and ginger to a boil. Cover, reduce heat to low and let steep for 5-10 minutes. 3. Remove ginger from water. 3. Add the lemon juice and honey to the water and stir to dissolve honey. 4. Serve tea in mugs.
Kale and Golden Beet Salad With Tahini-Lemon Dressing
2 bunches Dinosaur (Lacinato) Kale (stems removed, shredded)
3 medium beets (peeled and cut into 1/2" cubes)
1/2 cup golden raisins
1/2 cup crushed walnuts
3 cloves garlic
1 1/2 tbsp. fresh lemon juice
1/2 tbsp. tahini
1 tbsp. fresh parsley leaves
1 1/2 tbsp. water
1/4 cup extra virgin olive oil
Steps to Make It
Gather the ingredients.
Preheat oven to 400 F. Lay a large sheet of aluminum foil across a baking sheet.
Place the beets, peeled and cut into 1/2 inch pieces, on top of the foil sheet. Spray lightly with cooking spray, tossing to coat.
Lay another long sheet of foil on top, sealing the edges tightly, to enclose the beets in a foil packet. Bake for 40 to 45 minutes until the beets are fork tender. Remove from foil packet and place into a bowl to cool.
Wash the kale and remove the thick stems running down the middle of the leaves. Slice the leaves into thin shreds and place in a large bowl.
In a food processor, pulse the garlic cloves a few times until minced. Add the remaining dressing ingredients, pulsing until smooth. Season with salt and pepper to taste.
Pour half the dressing over the kale, massaging it into the shredded leaves for 1 to 2 minutes with your hands, until fully coated. Let sit for at least twenty minutes to marinate and tenderize the leaves.
Once the beets have cooled, add to the kale along with the raisins, walnuts, and remaining dressing (or a little less, per your taste). Toss to coat and season with additional salt and pepper.
Divide onto four plates and serve immediately.
Cucumber Yogurt Soup
We enjoy this refreshing summer soup throughout the warm months of the year. It was recently featured in Everyday Health as a part of a collection of recipes, all of which help to optimize immune and overall health.
Prep Time: 5 minutes
4 cucumbers, peeled and roughly chopped
1 cup plain Greek yogurt
1/2 cup cottage cheese
1/2 cup creme fraiche or sour cream
2 cloves garlic
1 cup fresh dill, loosely packed
1 teaspoon Kosher salt
1/2 teaspoon black pepper, freshly ground
Place all ingredients into a high-powered blender and blend until smooth or until soup reaches desired consistency.
Taste and adjust seasonings as needed. Serve cold.
Keeps for up to 5 days in the fridge.
Honey-Ginger Pear Salad
Serves 4 (serving size: 1/2 cup)