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Red Kale
Broccoli Crowns
Granny Smith Apples
White Peaches
Fresh Basil
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Friday May 27th 2016
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Red Kale

Kale & Broccoli Quinoa Salad

2 cups cooked quinoa
1 medium red onion, chopped
1 large head of broccoli, chopped
1 large bushel of kale, stems removed & chopped
2 Tbsp olive oil
1 Tbsp minced garlic
1/4 cup vegetable broth
1 lemon
1/2 cup shredded Parmesan cheese
salt/pepper to taste

Prepare quinoa according to package.
Heat olive oil in a large (deep) pan.
Add chopped red onion and saute until slightly translucent.
Add chopped broccoli and garlic. Saute until broccoli begins to soften.
Add kale and vegetable broth to pan. Lower the heat and cover, so that the kale will start to wilt. (You may have to add a little amount at a time,
depending on how deep your pan is.) Cook for approximately 10-15 minutes.
Once kale is wilted, poor mixture into large bowl.
Add cooked quinoa, along with the juice of 1 lemon, Parmesan cheese and salt/pepper to taste. Stir well to incorporate all ingredients.

Kale Protein Detox Salad

kale chopped into bite sized pieces
red cabbage chopped into bite sized pieces
broccoli chopped into bite sized pieces
tomato chopped into bite sized pieces
carrots chopped into bite sized pieces
sunflower seeds
sesame seeds

For my Dijon-lemon dressing I just add about 2 Tablespoons of olive oil, 1 teaspoon of lemon juice, and 1 teaspoon of mustard to a small container
with a lid.  Shake it up, taste, and adjust according to my own preference.

Coconut curry soup with lentils, broccoli and kale

6 curry leaves (optional)
3-5 tbs yellow curry paste
½ onion, diced
3-4 garlic cloves, smashed
2 canned tomatoes (or 8-10 fresh ones), chopped
1 cup red lentils (fry)
2 small carrots, chopped
1 can coconut milk
500 ml water
1 small zucchini, chopped
handful of kale
½ broccoli, chopped into florets
0,5 cup cooked quinoa (optional)
Sesame, salt

Warm up an oil in a pot. Add curry leaves and curry paste and fry for 1-2 minutes. Add onion and garlic and after a short while add tomatoes, lentils
and carrots. Pour coconut milk, water and 1 tsp of salt. Cook until lentils soften (around 15 minutes).
Add zucchini, kale and broccoli. Cook around 10 minutes. Add quinoa and cook 2 minutes more. Serve with sesame topping.

Broccoli Crowns

Crispy Broccoli Carrot Fritters

4 cups water
2 cups broccoli florets
1 cup cut carrots
1/2 cup all-purpose flour
1/3 cup Parmesan cheese, grated
1/2 teaspoon salt
2 green onions, thinly sliced
1 large egg
2 tablespoons olive oil
1 cup plain low-fat yogurt
2 teaspoons chopped fresh dill

Place 4 cups water, broccoli, and carrots in a small saucepan; bring to a boil. Cook 4 minutes; drain. Pat broccoli mixture dry with paper towels; finely
chop. Place broccoli mixture and flour in a large bowl; stir to coat. Add cheese, salt, pepper, onions, and egg to broccoli mixture; stir to combine.
Heat a large nonstick skillet over medium-high heat. Add oil to pan; swirl to coat. Spoon 1/4 cup broccoli mixture into a dry measuring cup. Pour
mixture into pan; flatten slightly. Repeat procedure 7 times to form 8 fritters. Cook 4 minutes on each side or until golden brown.
Combine yogurt and dill in a small bowl. Serve yogurt mixture with fritters.
Notes I used shredded cheddar cheese and they were still yummy.

Cheesy Broccoli with Cauliflower Gratin

2 cups broccoli florets
2 cups cauliflower florets
1 cup sliced carrots (sliced into rounds)
2 tablespoons white whole wheat flour or all purpose flour
3 tablespoons olive oil, divided
3/4 cup 2% milk
1/3 cup shredded cheddar cheese, reduced fat
1/3 cup freshly grated parmesan cheese, divided
1/4 teaspoon kosher or sea salt
1/2 teaspoon black pepper, divided
2 tablespoons fresh thyme leaves or 2 teaspoons dried thyme
1/2 tablespoon minced fresh rosemary sprigs or 1 teaspoon dried rosemary
1 teaspoon dried oregano
1/2 cup panko breadcrumbs, whole wheat if available, or regular

Preheat oven to 350 degrees F.
Set up a steamer basket (or a colander) over a few inches of water in a pot so that the water is not touching the basket. Add all of the vegetables to
the basket (or colander). Cover and steam over high heat for about 10-15 minutes until vegetables are fork-tender, yet still bright. Meanwhile, add 2
tablespoons olive oil to a sauté pan over medium-low heat. Whisk in the flour. Continue whisking constantly for about 2 minutes, until the paste
formed smells nutty, but not burnt. Add in about 1/4 cup of the milk, half of the pepper, and the herbs, whisking all the while. Once thickened, add an
additional 1/4 cup of milk and whisk until thickened.
Repeat with the last 1/4 cup of milk. Once thickened, add the cheddar cheese and half of the parmesan, whisking to incorporate. Remove from the
heat. Place all vegetables in an 8 x 8-inch pan or a round pie dish. Pour the creamy cheese sauce over the vegetables to cover. Sprinkle the panko
breadcrumbs over the top. Sprinkle on the remaining parmesan cheese. Drizzle the olive oil and sprinkle on the salt and the other half of the pepper.
Bake for about 20 minutes, until crisp and golden brown on the top and bubbly. Serve hot.


¾ cup dry quinoa
1½ cups water
3 cups finely chopped broccoli florets (measure after chopping)
1 large carrot, grated
1 medium onion, diced
4 garlic cloves, minced
2 tbsp ground flaxseed
3 eggs
1 cup shredded cheddar cheese (or ¼ cup of nutritional yeast for vegans)
¾-1 tsp salt, to taste
pepper, to taste

Pre-heat oven to 375F. Spray a 9 inch pie pan with cooking spray and set aside.
Place quinoa and water in medium pot and bring to a a boil. Reduce heat and simmer, covered, for 15 minutes or until all the water has absorbed.
While quinoa is cooking, place the rest of the ingredients in a large bowl and stir to combine. When quinoa is finished cooking, add to the large bowl
and stir until throughly mixed.Scoop mixture into pie pan and bake for 25 minutes.


Herbed quinoa with roasted vegetables

1 cup of cooked organic tri coloured quinoa
1 small zucchini sliced
1 baby eggplant sliced
2 organic carrots sliced
2 large pieces of cauliflower
1/2 cup cooked peas
1 tbs sesame seeds
Small handful of fresh dill chopped
Small handful of fresh parsley chopped
Olive oil & sea salt to season

Pre-heat the oven to 180 degrees. Place all of the sliced/chopped vegetables on a small baking tray lined with baking paper. Lightly drizzle with olive
oil. Place in the oven and roast for 45 minutes until tender. (*May need to remove eggplant and cauliflower earlier to prevent from over cooking.)
Once the vegetables are cooked, toss in a bowl with quinoa and chopped herbs. Drizzle with olive oil and serve. Serving tip: This salad works well with
either chickpeas or pan-fried chicken tossed through for additional protein.

Eggplant Parmigiana

1 zucchini
3 eggplants
Olive oil spray
1 tbs olive oil
1 brown onion, roughly chopped
1 carrot, roughly chopped
1 stick of celery, roughly chopped
2 cloves garlic, minced or sliced
2 400g tins of tomatoes, low salt no added sugar
2 tbs (50g) low salt tomato paste
1 cup vegetable stock , as needed
1/2 cup finely chopped fresh basil (or 1 tbs dry or 2 tbs minced in a tube)
1/2 tsp onion powder
1/2 tsp garlic powder
1/4 tsp freshly ground black pepper
3/4 tsp Paprika
1 tsp Dijon mustard.

Peel the green layer off the the zucchini then grate and place on three layers of paper towel. Leave to drain.
Heat a large fry pan over medium heat. Trim and slice the eggplant top to bottom, approx. 6 slices per eggplant (see pic). Spray with olive oil spray
and cook on both sides until soft, approx 3 mins per slice for both sides . Remove and let cool.
Blend up the onion, carrot and celery until finely chopped in a food processor (or hand grate). To the same pan used for the eggplant add the 1 tbs
olive oil. Add the onion, carrot, celery and garlic. Cook until soft, stirring occasionally. Add the 2 tins of tomatoes and tomato paste. Season. Cook for
approx 1/2 hour until thick. If needed, add the stock to ensure the sauce is not too dry. Remove from heat and set aside. Add the fresh basil.
Place zucchini in a bowl and mix well adding the onion and garlic powders, paprika , black pepper and mustard. Assembly Preheat oven to 180°C. In a
medium casserole dish (approx. 20x20cms) , placed a thin layer of tomato sauce, the. Add eggplant slices to form a layer, then a sprinkle of the
zucchini, repeat until it is all used ending with a thin tomato layer and then a sprinkle of the zucchini. Season and spray with olive oil spray. Cover with
foil. Cook covered in the oven for 20 minutes, remove foil and cook for a further 10-15 mins until nicely browned on top.
You can also chargrill the eggplant on a BBQ or in a health grill.
Everything can be made a few days ahead and assembled just before cooking.
Tomato sauce freezes very well. I don't recommend freezing the eggplant or zucchini.

Super Easy Cauliflower Fried Rice Recipe

1 Bag of cauliflower, thawed (or 1 medium head)
2 Tablespoons sesame oil
1 carrot, chopped
⅓ cup frozen or fresh peas
3 green onions
1 clove garlic, chopped
1 egg
3 Tablespoons soy sauce

Shred cauliflower, or pulse in food processor until it is fine enough to resemble rice.
Sauté carrot, peas, and chopped green onion bulbs in oil until crisp-tender.
Add garlic, and stir quickly.
Add cauliflower, and stir-fry gently until tender, but not mushy.
Beat egg, and pour over cauliflower mixture.
Continue to stir coating cauliflower while egg cooks.
Add soy sauce.
Serve with garnish of chopped green onion stems.


Eggplant involtini with a roasted capsicum sauce

2 large eggplant, 1 peeled and cut small & 1 cut into 8 slices from top to bottom
3 medium tomatoes, halved and seeded
1 red onion, diced
2 tbs olive oil
3 cloves garlic, minced
¼ cup chopped basil leaves
3 Tbs. capers, drained
2 Tbs. chopped parsley
About 4 cauliflower florets (1 cup)
Spray oil
Herbamare or salt n pepper
2 red capsicums
1 clove garlic
1/2 onion diced
2 tbs. lemon juice
1/4 cup parsley

The filling
Preheat oven to 180°. Toss together diced eggplant, tomatoes, onion, 3 Tbs. olive oil, and garlic in bowl. Season with salt and pepper. Spread on
baking sheet, and roast 25 minutes until browned. Put in a food processor, and add basil, capers, parsley & process until chunky-not smooth. Allow to
cool. Note: I've done it with other roasted veges too (zucchini, mushrooms, carrots, squash)
The rolls
Heat a tbs. oil in grill or fry pan over medium-high heat. Cook eggplant slices on grill pan 3 minutes per side, or until tender. Allow to cool.
The sauce
Roast the capsicum whole until blackened, about 25 mins. Put in plastic bag , the peel skin off. Break open and remove seeds & core. Fry up garlic &
onion until coloured and yummy, Blend everything together and set aside. Note: You could also just use diced tomatoes instead of the capsicum if
time poor.
The topping
Blend/vitamins the cauli pieces a bit finer than cauli rice, like Parmesan, Shake quite a bit of herbamare/salt & pepper over the top. Place on oven
tray and cook until nicely browned, turning occasionally. This gives a nice crunchy texture to the top.
Lightly spray baking dish with oil. Spoon a tbs. or two of roasted vegetables onto edge of each grilled eggplant slice. Roll eggplant slices into logs,
and place seam-side-down in dish. Spoon sauce over eggplant rolls in dish. Bake 
10 minutes, or until sauce is hot and bubbly. Garnish with basil
leaves & "cauli Parmesan".

Rigatoni with eggplant, ricotta cheese and tomato
500 g rigatoni pasta
350 g of eggplant
350 g of tomatoes
1 clove garlic
250 g ricotta cheese
1 sprig of basil
olive oil
salt and pepper

Clean the eggplants and cut into pieces; divide the tomatoes into wedges and remove the seeds.
Sauté the clove of garlic, peeled, in 2 tablespoons of olive oil, until golden. Delete it, add the eggplant and 1 pinch of salt and sauté them, stirring, for
4-5 minutes. Combine the tomatoes and cook on low flame for 2-3 minutes, then leave to cool.
In the meantime, take a pan and bring to a boil plenty of water, add salt and cook the pasta for the time indicated on the package (occasionally or, it
is always better to trust your palate).
Place the ricotta in a bowl and dilute with 2-3 tablespoons of cooking water, salt and pepper. When the pasta is al dente, drain, transfer to the bowl
and mix well, then add the prepared eggplant and tomatoes, pour a little olive oil and sprinkle with chopped basil.You can serve this pasta also cool!

Eggplant Pizzas

1  large eggplant, ends removed, sliced into 12 rounds
1/4 teaspoon sea salt
1 cup tomato sauce
1 cup low-fat mozzarella cheese, grated
1 1/2 cups plum tomatoes, sliced
Fresh basil, garnish
Olive oil, as needed

Preheat oven to 400º F and lightly grease 2 baking sheets with olive oil
Spread eggplant slices out on baking sheets and season with sea salt. Place in oven and bake for 20 minutes.
Remove from eggplant from oven. Spread a heaping tablespoon of tomato sauce onto each slice of eggplant, add sliced tomatoes, and basil, then
sprinkle on mozzarella.
Turn on broiler and cook pizzas for an additional 2-4 minutes, or until the cheese is melted and bubbly.
Remove pizzas from the oven and add any toppings of your choice


nectarine basil salsa

1 ripe, juicy nectarine
1½ tablespoons diced red onion
1½ teaspoons minced jalapeno (seeds and ribs removed)
½ teaspoon lime juice
½ teaspoon honey
1 teaspoon sugar (optional)
4 fresh basil leaves

Dice the nectarine. Add sugar if the nectarine isn't very juicy and let sit for a few minutes. Add red onion and minced jalapeño. Stir in honey and lime
juice. Add a sprinkle of salt or sugar (or both) depending on how you want it to be flavored. Just before serving, cut basil into ribbons and sprinkle
over the top.


1/2 cup + 1-2 tablespoons extra virgin olive oil
2-3 ounces basil
1/2-1 ounce baby spinach (1 large handful)
1/2 cup walnuts
1 teaspoon lemon juice (optional)
3 cloves garlic, minced

To food processor add all ingredients except for olive oil.
Turn processor to high and add olive oil through feed chute in a slow steady stream. Start with 1/2 cup and add more olive oil until pesto reaches
desired consistency.


Blueberry Basil Bruschetta

10 pieces diagonally sliced baguette, approximately ½" thickness
3 ounces goat cheese
1 pint blueberries
3 tablespoons honey
kosher salt and pepper to taste
3 tablespoons freshly basil leaves, cut into ribbons (Chiffonade)

Toast the sliced baguette in a skillet until browned and toasted on both sides.
Spread the goat cheese liberally and evenly onto the toasted baguette slices.
Sprinkle evenly with black pepper.
Top the goat cheese with fresh blueberries, pressing them gently in place.
Drizzle each bruschetta liberally with honey.
Sprinkle lightly with salt and top with the ribbons of fresh basil leaves.
Notes The salt and pepper in this recipe are optional, but they both add great flavor.

Granny Smith Apples

5 ingredient 5 min tart

1 box (2 sheets) frozen puff pastry
3 medium granny smith apples, peeled and sliced evenly
1 cup brown sugar (I know, I know, if you’re looking for healthy food, you’re in the wrong place.)
1 teaspoon ground cinnamon
1/4 teaspoon salt

Remove your puff pastry from the freezer.  Separate the two sheets on a piece of parchment paper and let them defrost for about 30 minutes.
Peel and slice your apples as evenly as possible.  Toss them into a bowl with the brown sugar, cinnamon, and salt. Set them aside to get nice and
juicy.  Preheat your oven to 415° Cut each puff pastry sheet in half and place onto two cookie sheets lined with parchment paper.  Working neatly,
line the apples down the center of each sheet of puff pastry. Bake for 18-20 minutes until pastry is puffed and golden. Expect some spillage/leakage
of that glorious cinnamon sugar mixture.  It’s okay.   Remove from oven and cool.  Sprinkle with powdered sugar if desired, and serve with whipped
cream or ice cream.



1 large Granny Smith apple
6 tbsp Almond butter
6 tbsp Blueberries
3 tbsp Pistachios (shelled)
Remove the core from the apple. Slice into 6 round slices. (You can also slice first and then remove the core - whatever is easier for you.)
Spread almond butter on each slice. Press blueberries and pistachios into the almond butter.

Pecan, Granny Smith & Kale salad

2 cups finely chopped kale
1/8 cup chopped pecans
1/8 cup chopped celery
1 chopped granny smith apple
1/2 cup shredded red cabbage
2 tablespoons orange juice
2 tablespoons lemon juice
1/2 tsp. chopped chives or 1/4 tsp. onion powder
1/2 tsp. garlic powder or 1 small garlic clove chopped
1/4 teaspoon dried parsley
1/4 tsp. ground flaxseed

Chop kale, pecans, celery, apple. chives and garlic (unless using powdered herbs)
Squeeze orange and lemon juice.

Place apples in bowl first and blend with juice.
Mix in all remaining ingredients, including herbs.

White Peaches

Blueberry Peach Crumble Bars

1 Cup All Purpose Flour
1 Cup Old Fashioned Oats
1/3 Cup Brown Sugar, Packed
1 Stick (1/2 Cup) Butter, Melted
1 Egg White
1 Tsp Vanilla Extract
1/2 Tsp Nutmeg
1/2 Tsp Cinnamon
2 Cups Blueberries
2 Peaches, Diced
1 Tsp White Sugar
1 Tbs Cornstarch + 1 Tbs Water

Preheat oven to 350 °F. Using a blender or food processor, blend 1 1/2 cups of the blueberries and transfer to a medium sized saucepan. Add
cornstarch and water slurry to saucepan along with 1 tsp white sugar. Bring mixture to a boil, stirring frequently then turn off heat and set aside to
cool for approx 5 minutes.
In a large mixer bowl, combine flour, oats, brown sugar, cinnamon, and nutmeg until consistently blended. Add melted butter and vanilla and continue
to mix until a mixture forms large crumbs. Set half of the mixture aside; this will be the crumble topping. Add egg white to mixer bowl and briefly whisk
until egg is fully incorporated. Transfer mixture to a 10" x 10" pan and pat down until mixture covers the entire base of the pan, forming a crust.
Pour blueberry mixture onto crust and spread evenly. Sprinkle crumble topping over blueberry mixture and top with diced peaches and remaining 1/2
cup blueberries. Bake in oven for 20-25 minutes and allow to cool for 30 minutes as blueberry filling will be HOT!

White Peach Bars

2 large ripe but firm white peaches
1 Tbsp fresh lemon juice
1 Tbsp cornstarch
1 cup, 2 sticks, unsalted butter, at room temperature
2/3 cup sugar
1/2 tsp salt
1 tsp vanilla extract
1/2 cup oat flour (substitute regular flour if you like)
1 1/2 cups all purpose flour
2 Tbsp rolled oats (quick cooking or regular)


Set the oven to 350F Wash and slice the peaches, but do not peel them. Put the slices in a bowl and toss gently with the lemon juice and the
cornstarch. Set aside. Cream the butter and sugar together and then beat in the salt and the vanilla. Blend in the flours and stir just until the mixture
comes together in a crumbly texture. Do not add the rolled oats at this time. Take about 2/3 of the dough and press lightly into the bottom of a 9x9
baking dish that has been lightly sprayed. I like to line it with a piece of parchment so I can lift out the bars for neat cutting, but this isn't necessary.
Flour your hands if the dough is too sticky to pat down. Give the peaches a final toss and lay them out across the dough. If they are super juicy, don't
add all the extra juices. Mix the oats into the remaining dough with your fingertips. Crumble it over the peaches. Don't worry about covering all the
fruit, some can peek through. Bake for about 40-45 minutes, until the crust is just beginning to turn golden around the edges and the fruit is bubbling.
Let cool a bit before cutting.


You will Need:
1 stick of butter
4-5 White peaches
1 1/2cup of sugar
1 cup of self rising flour
1 cup of milk
1 tsp of cinnamon

Pre-heat oven at 350 degree. On stove top Melt 1 stick of butter. Add sliced peaches and 1/2 cup of sugar over a low heat for about 2 minutes. In a
separate bowl mix 1 c. self rising flour, 1 c. sugar, 1 c. milk 1tsp of cinnamon. Stir till batter is smooth. Pour batter all over the top of peaches. Do not
stir. The crust rises to the top as the cobbler bakes. Bake at 350 degrees for approximately 45 minutes or until golden brown on top.