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Nicola Apples
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Bosc Pears
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Friday December 2nd 2016
(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
 - DASH - diet click here
Avocado Chickpea Lettuce Wraps - Vegan + Gluten-Free
   1 can reduced sodium chickpeas, drained
   1 ripe avocado, peeled and seeded
   2 stalked celery, finely chopped
   2 green onions, finely chopped
   1 Tbsp fresh lemon juice
   salt and pepper to taste
   4 Boston lettuce leaves

   alfalfa sprouts
   sliced peppers
   Pour drained chickpeas into a medium bowl. Mash the chickpeas until about ½ of the way mashed with some chunky peas mixed in.
   Add in the avocado and continue mashing until well mixed and a consistency to your liking. We left ours with quite a few chickpeas chunks to give it
the feel of traditional egg salad.
   Add celery, onions and lemon juice and stir until mixed. Add salt and pepper to taste.
   Divide salad mix into 4 servings and spoon each serving into a lettuce leaf. Top with desired toppings and enjoy!

Mixed Greens Salad With Apples and Maple-Walnut Oil Dressing
6 cups mixed greens, rinsed
1 cup apple , julienned, cut 2-inches long
2 tablespoons apple cider vinegar
2 tablespoons maple syrup (NOT imitation)
2 teaspoons brown mustard (or Dijon)
2 1/2 teaspoons walnut oil
1/8 teaspoon salt
1/8 teaspoon cayenne
1/2 cup walnuts, toasted and chopped
In small glass bowl, prepare salad dressing first and set aside. Use salad spinner to remove excess moisture from the greens.
In large non-reactive serving bowl place the sliced apples and toss them with a little bit of apple cider to halt oxidizing. Next, add the salad greens, a
few tablespoons of the salad dressing and toss gently again with tongs to mix.
Serve remaining salad dressing on side along with the toasted walnuts if using. For best results, cut up apples and toss with the vinegar right before

Roasted Balsamic Beet Salad
For the beets:
About 3-4 pounds beets (I used two bunches-the beet sizes varied. I also used a mixture of red and golden beets here).
2 teaspoons salt
2 tablespoons extra-virgin olive oil
1/3 cup balsamic vinegar
1 tablespoon maple syrup

For the salad:
5-6 cups mixed greens (use whatever you like here)
1/2 cup chopped Marcona almonds
1/2 cup crumbled goat cheese
Flaky sea salt, to taste
Additional balsamic vinegar for drizzling over the salad, if desired

1. For the beets:  Preheat the oven to 400 degrees and line a rimmed baking sheet with aluminum foil; set aside.
2. Peel the beets and chop them into 1-inch cubes.
3. In a medium bowl, toss the beets with the olive oil and salt.
4. Evenly spread the beets on the rimmed baking sheet and bake until the beets are softened and cooked through, about 30 minutes, flipping them
over halfway through the baking time.  Let cool slightly before handling.
5. Meanwhile, in a small saucepan over medium-low heat, combine the balsamic vinegar and the maple syrup.  Cook the mixture over medium-low
heat until it has thickened and has reduced to about half.  (It took mine about 5-6 minutes or so.) Remove the mixture from the heat and set aside.
6. Once the beets have cooled enough for you to touch them, transfer them to a bowl and lightly toss them with the balsamic vinegar/maple syrup
mixture, until the beets are coated thoroughly.
7. For the salads:  Divide the salad greens evenly between your salad bowls.  Top each salad with a generous portion of the beets, sprinkling each
salad with the almonds and goat cheese. Season with sea salt and drizzle with a little more balsamic vinegar, if desired.
Source:  Beets slightly adapted from Once Upon a Chef.

Cucumber Tomato Avocado Salad
Serving: 4 (as a side salad)
   1 lb Roma tomatoes
   1 English cucumber
   ½ medium red onion, sliced
   2 avocados, diced
   2 Tbsp extra virgin olive oil or sunflower oil
   Juice of 1 medium lemon (about 2 Tbsp)
   ¼ cup (1/2 bunch) cilantro, chopped
   1 tsp sea salt or ¾ tsp table salt
   ⅛ tsp black pepper
   Place chopped tomatoes, sliced cucumber, sliced red onion, diced avocado, and chopped cilantro into a large salad bowl.
   Drizzle with 2 Tbsp olive oil and 2 Tbsp lemon juice. Toss gently to combine. Just before serving, toss with 1 tsp sea salt and ⅛ tsp black pepper.

Roasted Beet Hummus - Vegan + Gluten-free
   1 can chick peas, drained
   1 cup roasted beets, peeled (about 4-5 small beets)
   juice of 1 & ½ lemons
   1 tbsp lemon zest
   4 small garlic cloves
   salt to taste
   pepper to taste
   Preheat oven to 400F
   Wrap your cleaned beets in tinfoil and roast for 20-30 minutes, or until a fork can easily pierce them.
   Remove from oven, allow to cool slightly and then remove the skins. It should slide off pretty easily, but use a knife if needed.
   Add all ingredients to food processor and process on high for 3-5 minutes. If hummus is too thick for your liking, add a little water or extra lemon
juice to thin it out.
   Adjust flavouring by adding salt and pepper to taste.

Roasted Beets and Sauteed Beet Greens
   1 bunch beets with greens
   1/4 cup olive oil, divided
   2 cloves garlic, minced
   2 tablespoons chopped onion (optional)
   salt and pepper to taste
   1 tablespoon red wine vinegar (optional)
   Preheat the oven to 350 degrees (175 degrees C). Wash the beets thoroughly, leaving the skins on, and remove the greens. Rinse greens,
removing any large stems, and set aside. Place the beets in a small baking dish or roasting pan, and toss with 2 tablespoons of olive oil. If you wish to
peel the beets, it is easier to do so once they have been roasted.
   Cover, and bake for 45 to 60 minutes, or until a knife can slide easily through the largest beet.
   When the roasted beets are almost done, heat the remaining 2 tablespoons olive oil in a skillet over medium-low heat. Add the garlic and onion,
and cook for a minute. Tear the beet greens into 2 to 3 inch pieces, and add them to the skillet. Cook and stir until greens are wilted and tender.
Season with salt and pepper. Serve the greens as is, and the roasted beets sliced with either red-wine vinegar, or butter and salt and pepper.

Grilled Summer Squash Tacos
1 lb summer squash
2 teaspoons olive oil
small pinch each of chili powder, cajun seasoning, cayenne, and salt
2 avocados
juice of 1 lime
8 corn tortillas
red onion
cojita cheese

Cut the squash in half length wise and then into 1/2-inch thick pieces.
Toss the squash with olive oil and spices to taste.
Heat the grill to medium-high and watching carefully, sear squash on all sides just until heated through and crispy on the outside. Remove from grill
and place on platter.
In a small bowl, mash avocados with lime juice and a pinch of salt.
Optional- but I like to throw the tortillas on the grill for just a minute to heat through!
To serve tacos, spread some smashed avocado on each tortilla and then top with 3-4 pieces of summer squash.
Optional: top each taco with crumbled cojita cheese (or feta), fresh cilantro and thinly sliced red onion.

Fresh Cucumber and Tomato Salsa Recipe

   1 small cucumber, finely diced
   4 roma tomatoes, finely chopped
   1/2 cup chopped red onion
   2 sliced green onions
   1 to 2 fresh jalapeno, minced
   1/2 small bunch of cilantro, shredded
   1 tablespoon lime juice
   1 teaspoon minced garlic
   cumin, to taste
   salt, to taste
In a medium-sized bowl, combine vegetables, cilantro, and lime juice. Toss until vegetables are completely coated with the lime juice and cilantro is
evenly distributed. Season to taste with salt and cumin. Stir again. For the best flavor, allow the salsa to sit in the refrigerator for several hours before

Vegan Summer Squash Casserole
   10 Cups Sliced (Medallion Style) Yellow Summer Squash
   1 Large Onion, Chopped Chunky
   1 Large Green Sweet Pepper, Chopped Chunky
   1 Large Red Sweet Pepper, Chopped Chunky
   1 Teaspoon Lemon Pepper
   1 Teaspoon Salt
   1 Teaspoon Sugar
   3/4 Cup Water
   1 Recipe MVC's Vegan Sour Cream
   1/2 Cup Large Flake, Nutritional Food Yeast
   5 Multigrain Crackers, Crushed
   1/2 Teaspoon Olive Oil
   1 Tablespoon Large Flake, Nutritional Food Yeast
Preheat oven to 400 degrees.
Place squash, onions, peppers, lemon pepper, salt, sugar and water into a large pot and steam covered for 15 minutes or until tender. Stirring
While the squash cooks, make the sour cream.
Remove squash from heat and drain off excess water. Add 1/2 cup of nutritional yeast and mix together with squash. Then add 1/2 Cup of the sour
cream and mix together. Pour mixture into a lightly oiled 2 quart casserole dish.
In a small mixing bowl mix together crackers, olive oil and 1 tablespoon of nutritional yeast and sprinkle over the top. Place into oven and bake 20 to
25 minutes.
Remove from oven and let rest for about 10 minutes before eating.
***Use the rest of the sour cream to make creamed potatoes to go with this dish.

Summer Squash Soup
   1 tablespoon olive oil
   1/2 cup minced yellow onion
   2 cups finely diced yellow summer squash
   1 cup peeled and diced yukon gold potato
   1/4 cup diced carrot
   1 clove garlic, minced
   3/4 teaspoon cumin powder
   1/2 teaspoon coriander
   1/2 teaspoon turmeric
   1/2 teaspoon smoked paprika, plus extra for topping
   1/4 teaspoon mustard powder
   1/4 teaspoon cinnamon
   pinch cayenne pepper, optional
   1/4 cup dry white wine
   2 cups low-sodium vegetable broth
   1/4 cup coconut milk, plus extra for topping
   Salt, to taste
   Cilantro, for topping
   Heat a heavy-bottomed pot over medium-low heat. Add the olive oil followed by the onions. Cook until the onions are fragrant and translucent, 4 to
5 minutes. Stir in the squash, potato, and carrot. Continue to cook for until the squash begins to soften, 5 minutes or so. Stir in the garlic, cook for a
minute then add in all the spices, cooking for another minute more.
   Add the wine, scrapping up any pieces stuck to the bottom. Allow some of the wine to cook out then measure in the vegetable broth. Bring to a boil,
reduce to a simmer, and let cook until the potatoes are tender, 10 to 15 minutes.
   Puree the soup using a blender or an immersion blender. Add in the coconut milk and continue to heat the soup until hot. Taste and add salt as
needed (usually depends on how salty the broth is). Divide into two bowls and top with a drizzle of coconut milk, sprinkle of paprika, and cilantro.

Spiced 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
Step 1
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

Apple Cinnamon Sugar Donuts - Vegan + Gluten-free
Serves: 12 donuts
   1 cup oat flour, gluten-free
   1 cup oats, gluten-free
   ½ cup white rice flour
   1 tsp xantham gum
   1 tsp baking powder
   1 tsp baking soda
   1 tsp cinnamon
   1 medium apple, cored and grated
   1 tsp vanilla extract
   ¼ cup maple syrup
   ¼ cup coconut milk (I used Silk)


   ½ cup raw brown sugar
   2 Tbsp cinnamon
   ½ cup apple sauce or maple syrup

   Preheat oven to 375F
   In a large mixing bowl, add oat flour, oats, white rice flour, xantham gum, baking powder, baking soda and cinnamon. Stir to combine.
   Once stirred, add grated apples, vanilla extract, maple syrup and coconut milk. Stir to combine but do not over mix.
   Transfer batter to a piping bag.
   Pipe the batter into each donut mold of your donut tray, ensuring that the batter thoroughly covers the donut area and comes level to the top of the
   Bake for 20 minutes.
   Remove from tray and allow to cool for 2-3 minutes.
   While donuts are cooling,mix brown sugar and cinnamon in a shallow bowl.
   Using a pastry brush, coat each donut with either apple sauce or maple syrup.
   Press into the cinnamon sugar mixture, flipping once and ensuring that the donut is well coated with the cinnamon sugar mixture.
   Place on a cooling tray and allow to set while you finish the rest of the donuts.
Store donuts in an airtight container in the fridge for up to 4 days.


   3 medium apples, cored and chopped (peel if you prefer)
   3 medium pears, cored and chopped (peel if you prefer)
   3 tablespoons fresh lemon juice
   1 tablespoon coconut or organic pure cane sugar
   1 heaping teaspoon cinnamon
   1 3/4 cup quick or regular oats (I used a combo)
   1/4 cup almond meal, optional
   1 cup finely chopped walnuts, optional
   1/2 cup pure maple syrup
   3 – 4 tablespoons coconut oil (at room temp)
   1 teaspoon vanilla extract
   1/4 teaspoon mineral salt
   cinnamon, to garnish
Preheat oven to 350 degrees F.

Wash apples well. Slice, core and dice apples and pears. In a large bowl (or right in your baking dish), combine apples, pears, lemon juice, sugar and
cinnamon. Mix well and layer into a 9 x 9 baking dish.

In a medium size bowl, combine oats, almond meal, walnuts, maple syrup, coconut oil, vanilla and salt, mix well. Spread oat mixture evenly over the
apples and sprinkle with a little cinnamon.

Bake for 35 – 40 minutes, or until apples and pears are fork tender. Let cool 5 – 10 minutes before serving.
Make gluten free by using gluten free oats.

Feel free to use almonds, pecans or other nuts and seeds of choice in place of the walnuts.
Make this oil free and omit the coconut oil. Your crisp top will be a little bit dryer but still good!
Add fresh cranberries for a splash of color. This is especially nice around the fall & winter holiday’s.

Oatmeal Pear Muffins - Vegan + Gluten-free
   1 cup oat flour
   1 cup oats
   1 tsp baking soda
   1½ tsp baking powder
   4 Tbsp flax seeds, ground
   ½ tsp cinnamon
   ½ c apple sauce
   1½ c coconut milk
   2 cups pears, chopped
   Preheat oven to 350F.
   Place oat flour, oats, baking soda, baking powder, ground flax seeds and cinnamon into a large mixing bowl. Stir to combine.
   Add apple sauce and coconut milk. Stir to blend, being careful not to over mix. Stir in pears until just mixed into batter.
   Scoop batter evenly into 12 lined or pre-greased muffin tins.
   Bake for 25 minutes or until a toothpick inserted into the centre of a muffin comes out clean.

   1 pastry puff of choice (I used Pepperidge Farm but homemade is best if possible)
   3 or 4 pears
   slivered almonds

Maple Cinnamon Glaze

   3 tablespoons pure maple syrup
   1/2 teaspoon cinnamon
   1/2 teaspoon vanilla
Preheat oven to 400 degrees.
Line a cookie sheet with parchment paper, or use a silpat, place thawed pastry puff on top. Cover the pastry puff with a light kitchen towel so it doesn’
t dry out, set aside away from the oven heat.
Prepare your glaze by combining all three ingredients in a small bowl. Stir and stir until the cinnamon finally incorporates into the syrup. Set aside.
Slice pears in half lengthwise, core and slice in 1/8 – 1/4 inch slices widthwise. Doesn’t have to be exact, in the middle would be great. I did it by hand
and some were thinner and some were thicker. Layer your tart leaving about 1/4 inch along the edges.
Using a silicon brush, lightly add the glaze to the pears and a light coat on the edges as well.
Bake for 40 – 50 minutes, turning half way after 20 minutes. Once done, feel free to make a little extra glaze and brush over top to give it a little
glisten. Sprinkle with slivered almonds. Serve warm.

Deborah Madison's Tangelo-Tangerine Pudding
   1 heaping teaspoon finely grated tangerine, tangelo, or other citrus zest
   1 tablespoon organic sugar
   3 tablespoons organic cornstarch
   2 cups fresh tangelo juice (from 10 to 12 tangelos) or mixed citrus juice
   Tiny pinch of salt
   1 tablespoon unsalted butter
   1 teaspoon bottled yuzu juice or 1 tablespoon orange-flower water
   Stevia, orange blossom honey, or agave nectar, to taste
   1. Smash the tangerine zest with the sugar to moisten the sugar with the fruit's aromatic oils. Transfer to a 1-quart saucepan along with the
cornstarch, juice, and salt. Stir to dissolve the cornstarch.
   2. Turn on the heat, bring the mixture to a boil, and cook, stirring, until the juice has thickened, after just a few minutes. Cook for 1 minute more,
then turn off the heat and whisk in the butter and yuzu or orange-flower water. Taste, and if extra sweetener is needed, add a few drops of stevia,
orange blossom honey, or agave nectar.

Tangelo Mint Iced Tea Recipe
   2 Large Teabags for Iced Tea like Lipton brand.
   2 Cups of Boiling Water
   6 Cups of Cold Water
   1/4 Cup Loosely Packed Mint Leaves
   1/2 Cup of Fresh Squeezed Tangelos (approx 2.5)

   4 Cups of Boiling Water over 2 Lipton cold tea bags, brew for 3-5 minutes. Remove tea bags and add 6 cups of cold water. Add the mint leaves
and fresh squeezed tangelos. Refrigerate overnight or about 6 hours or more. Remove mint leaves before serving. Enjoy!

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