Every week Green Door members receive our e-newsletter with a link to these weekly recipes, articles of
interest, and important announcements.
See this week's recipes below...
here for last week's recipes
Healthy Recipes Collections
Healthy Entrees under $3 per serving
Healthy Juicing Recipes
Click here for Juicing Recipes
This week's Recipes ...
Bean and kale soup
1 tablespoon olive oil or canola oil
8 large garlic cloves, crushed or minced
1 medium yellow onion, chopped
4 cups chopped raw kale
4 cups low-fat, low-sodium chicken or vegetable broth
2 (15 ounce) cans white beans, such as cannellini or navy, undrained
4 plum tomatoes, chopped
2 teaspoons dried Italian herb seasoning
Salt and pepper to taste 1 cup chopped parsley
In a large pot, heat olive oil. Add garlic and onion; saute until soft. Add kale and saute, stirring, until wilted. Add 3 cups of
broth, 2 cups of beans, and all of the tomato, herbs, salt and pepper. Simmer 5 minutes. In a blender or food processor, mix
the remaining beans and broth until smooth. Stir into soup to thicken. Simmer 15 minutes. Ladle into bowls; sprinkle with
chopped parsley.

Chinese dumplings
2 pounds ground pork
2 cups minced dandelion greens
3 cups minced napa cabbage
1/2 cup minced bok choy leaves
4 green onions, white and light green parts only, minced
1 tablespoon minced fresh ginger root
3 cloves garlic, minced
1 (8 ounce) can bamboo shoots, drained and minced
3 tablespoons soy sauce
1 teaspoon white pepper
1 teaspoon kosher salt
1 teaspoon white sugar
4 teaspoons sesame oil
1 egg whites
1 tablespoon water
100 wonton wrappers
1/2 cup vegetable oil
2 teaspoons chili oil, or to taste
3 tablespoons hoisin sauce
1/2 cup soy sauce
4 teaspoons sesame oil
1 teaspoon white sugar
3 tablespoons balsamic vinegar
1 teaspoon minced fresh ginger root
2 tablespoons chopped green onion
2 cloves garlic, minced

Mix pork, dandelion greens, napa cabbage, bok choy, 4 minced green onions, 1 tablespoon of ginger, 3 cloves of garlic,
bamboo shoots, 3 tablespoons of soy sauce, white pepper, salt, 1 teaspoon of sugar, and 4 teaspoons of sesame oil. Chill in
the refrigerator 6 to 8 hours, or overnight.
Beat the egg white with the water in a small bowl and set aside. Place 1 tablespoon of the pork mixture into a wonton
wrapper, working one at at time. Cover additional wrappers with a moist towel to prevent drying. Brush the edges of the
wrapper with the egg white mixture. Fold the wrapper and seal the edges with a moistened fork.
Spray a large skillet with cooking spray. Heat 2 tablespoons for vegetable oil over medium-high heat. Working in batches,
place the dumplings into the skillet, seam side up. Cook until the dumplings brown slightly, 30 seconds to 1 minute. Pour 1/2
cup of water into the skillet and cover. Gently steam the dumplings until the oil and water begin to sizzle, 7 to 8 minutes.
Once the water is cooked off, flip the dumplings and continue cooking until the bottom begin to brown, 3 to 5 minutes.
Repeat in batches with the remaining dumplings, oil, and water. Serve with dipping sauce.
To make dipping sauce: Combine chili oil, hoisin sauce, 1/2 cup of soy sauce, 4 teaspoons of sesame oil, 1 teaspoon of
sugar, balsamic vinegar, 1 teaspoon of ginger, 2 tablespoons of green onion, and 2 cloves of garlic in a bowl.

Dandelion salad
1/2 pound torn dandelion greens
1/2 red onion, chopped
2 tomatoes, chopped
1/2 teaspoon dried basil salt and pepper to taste
In a medium bowl, toss together dandelion greens, red onion, and tomatoes. Season with basil, salt, and pepper.
Dandelion greens with a kick
1 teaspoon salt
1 pound dandelion greens, torn into 4-inch pieces
1 teaspoon salt
2 tablespoons olive oil
1 tablespoon butter
1/2 onion, thinly sliced
1/4 teaspoon red pepper flakes
2 cloves garlic, minced
salt and ground black pepper to taste
1 tablespoon grated Parmesan cheese (optional)
Soak dandelion greens in a large bowl of cold water with 1 teaspoon salt for 10 minutes. Drain.
Bring a large pot of water to a boil with 1 teaspoon salt. Cook greens until tender, 3 to 4 minutes. Drain and rinse with cold
water until chilled.
Heat olive oil and butter in a large skillet over medium heat; cook and stir onion and red pepper flakes until onion is tender,
about 5 minutes. Stir in garlic until garlic is fragrant, about 30 seconds more. Increase heat to medium-high and add
dandelion greens. Continue to cook and stir until liquid is evaporated, 3 to 4 minutes. Season with salt and black pepper.
Sprinkle greens with Parmesan cheese to serve.

Celery salad
3/4 cup sliced celery
1/3 cup dried sweet cherries
1/3 cup frozen green peas, thawed
3 tablespoons chopped fresh parsley 1 tablespoon chopped pecans, toasted
1 1/2 tablespoons fat-free mayonnaise
1 1/2 tablespoons plain low-fat yogurt
1 1/2 teaspoons fresh lemon juice 1/8 teaspoon salt
1/8 teaspoon ground black pepper
In a medium bowl, combine the celery, cherries, peas, parsley and pecans. Stir in the mayonnaise, yogurt and lemon juice.
Season with salt and pepper.

Celery stuffing
1/2 cup butter
1/2 cup minced onion
2 cups diced celery, with leaves
3 cups chicken broth
4 quarts bread cubes
3 eggs, beaten
1 tablespoon salt
1 teaspoon ground black pepper
1/4 teaspoon sage
1 pinch dried thyme
1 pinch dried marjoram
Melt butter in saucepan. Saute onion in melted butter until soft, but not brown. Add celery and stir well. Add 2 cups chicken
broth. Bring to a boil. Cover and simmer for 10 minutes.
Place bread cubes into large mixing bowl. Add eggs, salt, pepper, sage, thyme, and marjoram. Add onion-celery mixture;
combine thoroughly. If still too dry, add more chicken broth. Makes enough to stuff a 10 to 15 pound turkey.

Yellow squash casserole
4 cups sliced yellow squash
Squash Yellow
1/2 cup chopped onion
35 buttery round crackers, crushed
1 cup shredded Cheddar cheese
2 eggs, beaten 3/4 cup milk 1/4 cup butter, melted
1 teaspoon salt ground black pepper to taste
2 tablespoons butter
Preheat oven to 400 degrees F (200 degrees C).
Place squash and onion in a large skillet over medium heat. Pour in a small amount of water. Cover, and cook until squash is
tender, about 5 minutes. Drain well, and place in a large bowl.
In a medium bowl, mix together cracker crumbs and cheese. Stir half of the cracker mixture into the cooked squash and
onions. In a small bowl, mix together eggs and milk, then add to squash mixture. Stir in 1/4 cup melted butter, and season
with salt and pepper. Spread into a 9x13 inch baking dish. Sprinkle with remaining cracker mixture, and dot with 2
tablespoons butter.
Bake in preheated oven for 25 minutes, or until lightly browned.

Southern baked yellow squash
3 pounds yellow summer squash, cut into 1-inch cubes
1/2 cup dry bread crumbs
1/2 cup chopped onion
2 eggs
1/4 cup butter, melted
1 tablespoon white sugar
1 teaspoon salt
1/2 teaspoon black pepper
1/4 cup butter, melted
1/4 cup dry bread crumbs
Progresso Bread Crumbs Plain
Preheat an oven to 375 degrees F (190 degrees C). Grease a 2-quart baking dish.
Place the squash in a large saucepan, cover with water, and boil until soft, about 15 minutes. Drain the squash well, place in
a large mixing bowl, and mash until slightly chunky. Stir in 1/2 cup of bread crumbs, onion, eggs, 1/4 cup of butter, sugar,
salt, and pepper until thoroughly combined, and spread mixture into the prepared baking dish. Drizzle the top of the
casserole with 1/4 cup melted butter, and sprinkle 1/4 cup bread crumbs over the butter.
Bake in the preheated oven until the casserole is cooked through and the top is golden brown, about 1 hour.

Carrot soufflé
1 3/4 pounds carrots, peeled and chopped
1 cup white sugar
1 1/2 teaspoons baking powder
1 1/2 teaspoons vanilla extract
2 tablespoons all-purpose flour
3 eggs, beaten
1/2 cup margarine, softened
2 teaspoons confectioners' sugar
Preheat oven to 350 degrees F (175 degrees C).
In a large pot of boiling water, cook the carrots until very tender. Drain, and transfer to a large mixing bowl.
While carrots are warm, use an electric mixer to beat with sugar, baking powder, and vanilla extract until smooth. Mix in the
flour, eggs, and margarine. Transfer to a 2 quart baking dish.
Bake 1 hour in the preheated oven, or until top is golden brown. Sprinkle lightly with confectioners' sugar before serving.

Carrot cake
2 cups white sugar
2 cups all-purpose flour
1 teaspoon salt
2 teaspoons ground cinnamon
1 teaspoon baking soda
1 1/2 cups vegetable
4 eggs
3 cups grated carrots
1 cup chopped walnuts
1 (3 ounce) package cream cheese 1/4 cup heavy whipping cream
1 teaspoon vanilla extract
2 1/2 cups sifted confectioners' sugar
Preheat oven to 350 degrees F (175 degrees C). Grease one 9 or 10 inch tube pan.
Combine the sugar, flour, salt, cinnamon, soda, oil. With an electric mixer beat in the eggs one at a time. Stir in the carrots
and the walnuts. Pour the batter into the prepared baking pan.
Bake at 350 degrees F (175 degrees C) for 1 hour 20 minutes. Note: this cake can be made in two 9 inch layer cake pans
just change the baking time to 40 minutes.
To Make Frosting: With an electric mixer blend the cream cheese and cream. Add the vanilla and confectioners' sugar.
Frosting can be spread and a still warm cake.

Baked corn
1 (15.25 ounce) can whole kernel corn or corn kernels
1 (14.75 ounce) can cream-style corn
1/2 cup sour cream
1 cup butter or margarine, melted
2 eggs
1 (12 ounce) package corn muffin mix
Preheat oven to 350 degrees F (175 degrees C).
Combine the whole-kernel corn, cream-style corn, sour cream, melted butter or margarine, beaten eggs and corn muffin mix.
Mix well and pour into one 9x13 inch baking pan. Bake at 350 degrees F (175
degrees C) for 35 to 45 minutes.

Scalloped corn
1 (15 ounce) can creamed corn
1 (15.25 ounce) can whole kernel corn
1 (8 ounce) container sour
2 eggs 1/2 cup butter
2 tablespoons white sugar
1 (8.5 ounce) package corn muffin mix
Preheat oven to 350 degrees F (175 degrees C). Grease a 9 x 13 inch baking dish.
Mix together corn, sour cream, eggs, melted butter or margarine, and sugar. Mix in muffin mix. Pour into prepared baking
Bake for 35 to 40 minutes, or until a knife inserted midway into pan comes out clean.

Beets and greens
1 bunch beets - trimmed, leaving 1 inch of stems attached,
greens washed and reserved
2 tablespoons olive oil, divided
1 small onion, halved and thinly sliced
sea salt (optional) fresh-ground black pepper
Preheat oven to 350 degrees F (175 degrees C). Line a baking sheet with aluminum foil.
Rub the beets with 1 tablespoon of olive oil and place onto prepared baking sheet. Place in preheated oven, and bake until
the beets can be easily pierced with a fork, 20 to 60 minutes depending on size. When done, allow to cool on the baking
sheet until cool enough to handle, then remove and discard the skin, and cut the beets into wedges or slices.
Meanwhile, cut the beet greens in to 1/4 inch wide ribbons. Heat the remaining tablespoon of olive oil in a large skillet over
medium heat. Add the onion; cook and stir until it begins to turn golden brown, about 10 minutes. Once the onions have
begun to caramelize, stir in the beet greens and cook until they wilt. Add the beet slices and continue cooking until heated
through. Season with sea salt and pepper before serving.

Roasted beets and sweets
6 medium beets, peeled and cut into chunks
2 1/2 tablespoons olive oil, divided
1 teaspoon garlic powder
1 teaspoon kosher salt
1 teaspoon ground black pepper
1 teaspoon sugar
3 medium sweet potatoes, cut into chunks
1 large sweet onion, chopped

Onions Sweet
Preheat oven to 400 degrees F (200 degrees C).
In a bowl, toss the beets with 1/2 tablespoon olive oil to coat. Spread in a single layer on a baking sheet.
Mix the remaining 2 tablespoons olive oil, garlic powder, salt, pepper, and sugar in a large resealable plastic bag. Place the
sweet potatoes and onion in the bag. Seal bag, and shake to coat vegetables with the oil mixture.
Bake beets 15 minutes in the preheated oven. Mix sweet potato mixture with the beets on the baking sheet. Continue baking
45 minutes, stirring after 20 minutes, until all vegetables are tender.

Cinnamon apple pie bars
1 (15 ounce) package pastry for a 9-inch double crust pie
1 cup white sugar
1/3 cup all-purpose flour
1 1/2 teaspoons ground cinnamon 1/2 teaspoon ground nutmeg
3 Granny Smith apples, peeled and sliced, or more to taste
3 gala apples, peeled and sliced, or more to taste
1 cup confectioners' sugar
2 tablespoons milk, or as needed
1 dash vanilla extract
Preheat oven to 375 degrees F (190 degrees C).
Roll 1 pie crust pastry onto a work surface; lightly roll with a rolling pin until crust is a 9x13-inch rectangle, cutting crust if
needed. Press crust into the bottom of a 9x13-inch baking dish, placing leftover crust pieces in the corners.
Whisk white sugar, flour, cinnamon, and nutmeg together in a large bowl. Toss Granny Smith apples and gala apples in
sugar mixture until evenly coated. Spread apple mixture evenly over pie crust; pour remaining juices over apples.
Roll the remaining pie crust to 9x13-inch rectangle and place over apple layer, folding edges over apples to completely cover.
Bake in the preheated oven until crust is lightly browned, 45 to 50 minutes. Cool apple bars slightly, about 20 minutes.
Whisk confectioners' sugar, milk, and vanilla extract together in a bowl until topping is smooth and desired consistency;
drizzle over bars.

Awesome apple muffins
1 cup white rice flour
1/4 cup steel cut oats
1 tablespoon flax seed
1 teaspoon baking soda
1 teaspoon ground cinnamon
1/2 teaspoon ground nutmeg
1/2 teaspoon arrowroot powder (optional)
2/3 cup plain yogurt
1 egg, lightly beaten
1 1/2 tablespoons butter, melted
2 Gala apples - peeled, cored, and
1/4 cup cranberry juice
Preheat oven to 350 degrees F (175 degrees C). Lightly grease a 6 cup large muffin pan.
In a bowl, whisk together the rice flour, steel cut oats, flax seed, baking soda, cinnamon, nutmeg, and arrowroot powder. In a
separate bowl, mix the yogurt, egg, butter, apples, and cranberry juice. Thoroughly mix the dry ingredients into the wet
ingredients to form a slightly runny batter. Spoon evenly into the prepared muffin tin cups.
Bake 30 minutes in the preheated oven, or until a toothpick inserted into the center of a muffin comes out clean.

Tangelo delicious
 80g butter, softened
3/4 cup caster sugar
2 tangelos, rind finely grated, juiced
3 eggs, separated
1/3 cup self-raising flour, sifted
1 1/4 cups milk
pure icing sugar, to dust
Preheat oven to 170°C. Grease a 5cm deep 6-cup capacity ovenproof dish.
Step 2        Using an electric mixer, beat butter, sugar, rind and yolks until light and creamy. Using a large metal spoon, fold
in flour. Gently stir in 1/3 cup tangelo juice and milk until just combined.
Step 3        Using an electric mixer, beat eggwhites until soft peaks form. Fold into batter.
Step 4        Spoon batter into dish and place in a baking pan. Pour hot water into pan so it comes halfway up side of dish.
Bake pudding for 50 to 55 minutes or until risen and golden. Dust with icing sugar. Serve.

Tangelo marmalade
8 (about 1.3kg) tangelos, washed
2.5L (10 cups) cold water
2kg white sugar
1 x 7cm cinnamon stick
1 whole star anise
2 whole cloves
4 thin strips lemon rind
Use a sharp knife to remove ends from tangelos. Cut in half lengthways, then thinly slice crossways, reserving the seeds.
Wrap seeds in muslin and tie with white unwaxed kitchen string to create a pouch. Place tangelo, muslin pouch and water in
a glass or ceramic bowl. Cover and set aside in a cool place for 6 hours or overnight to infuse.
Step 2        Transfer mixture to a large heavy-based saucepan. Bring to the boil over medium-high heat. Boil, stirring, for 10
minutes or until rind is tender.
Step 3        Reduce heat to medium-low. Add the sugar, cinnamon, star anise, cloves and lemon rind and cook, stirring, for
10 minutes or until sugar dissolves. Increase heat to medium and gently boil, stirring occasionally and using a metal spoon to
remove scum that rises to the surface, for 1 hour or until mixture thickens and is at setting point. (To test if mixture is at
setting point, place a saucer in the freezer for 5 minutes to chill. Spoon a little marmalade onto saucer. Return to freezer for
2 minutes or until marmalade is cold. Touch to see if it is set and gel-like. If not, continue cooking, testing every 5 minutes.)
Step 4        Remove from heat. Discard muslin pouch. Set aside for 5 minutes to cool. Wash four 375ml (1 1/2-cup) capacity
preserving jars and lids in hot soapy water. Rinse well. Drain upside down on a rack. Stir marmalade to distribute fruit. Ladle
into jars, seal and turn upside down for 2 minutes. Turn upright and set aside until cooled. Label, date and store
Siberian Kale
Dandelion Greens (jumbo, leg bags)
Yellow Squash
Table Carrots
Bi-color corn (jumbo bags)
Apples Gala
Tangelos Golden Sweet
Friday October 31st
(This week's recipes are usually uploaded by Friday each week.  
If they have not yet been updated, please check back later. Thanks).
Reduce High Blood Pressure
- DASH - diet click here