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This week's Recipes ...
Friday March 27th
(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
Mustard Greens
Romanesco Cauliflower
Celery Root
White button mushrooms
Altaufo Mangoes
Cameo Apples
Green Leaf Lettuce  (Lge & Jumbo bags)
Asparagus  (Jumbo bags)
Thai Red Curry Eggplant and Mustard Greens


2 Tbs. Thai red curry paste
1 Tbs. sugar
1 clove garlic, minced (1 tsp.)
1 Tbs. vegetable oil
1 small eggplant (8 oz.) cut into 1-inch-thick chunks,
       -or 2 cups round Thai eggplants, halved
1 small onion, quartered and sliced (1 cup)
1 lb. mustard greens, trimmed and cut into 1-inch pieces
¼ cup light coconut milk
lime wedges, for garnish


1. Whisk together curry paste, sugar, garlic, and 2 Tbs. water in small bowl. Set aside.

2. Heat oil in wok or large skillet over medium-high heat. Add eggplant and onion, and cook 5 minutes, or until eggplant is
browned. Stir in curry mixture, and cook 30 seconds, or until vegetables are coated.

3. Add mustard greens, and cook 1 to 2 minutes, or until leaves are wilted. Stir in coconut milk and 1 1/2 cups water, and
season with salt, if desired. Cover, and bring to a simmer. Reduce heat to medium-low, and simmer 10 to 15 minutes, or until
eggplant is tender. Serve with lime wedges.

Cauliflower and mustard greens with peanut butter

2 tablespoons peanut butter
1 tablespoon rice-wine vinegar
2 teaspoons reduced-sodium soy sauce
3 tablespoons water
2 teaspoons extra-virgin olive oil
3 cloves 3 cloves garlic, finely chopped (1 tablespoon)
3 cups cauliflower florets, (1/2 small head)
1/2 cup vegetable broth, or water
8 cups firmly packed, coarsely chopped mustard greens, stems included, (1-pound bunch)
Salt & freshly ground pepper to taste
2 tablespoons chopped peanuts


-Whisk together peanut butter, vinegar, soy sauce and water in a small bowl.
-Heat oil in a large deep skillet or Dutch oven over medium heat until very hot.
-Add garlic and cook, stirring, until golden, about 30 seconds. Add cauliflower and vegetable broth (or water) and bring to a
- Simmer, covered, until the cauliflower is almost tender, about 5 minutes.
-Add greens and simmer, covered, until the greens are tender, an additional 5 minutes. (Do not overcook the greens or they
will lose their vibrant color.)
-Stir in the peanut sauce and cook, uncovered, for 2 minutes.
-Season with salt and pepper. Serve garnished with chopped peanuts.

Cauliflower & Quinoa Salad with Mustard Greens


1 head Cauliflower, cut into florets
1 c. Quinoa
4 c. Mustard Greens, rinsed and dried
1 15 oz can Chickpeas (Garbanzo Beans), rinsed
1 Shallot, thinly sliced
¼ Capers, drained
¼ c. Italian Parsley, chopped
Extra Virgin Olive Oil
Fresh Lemon Juice
Red Pepper Flakes


Preheat oven to 425°. Toss cauliflower florets with about 1 Tbsp. olive oil, salt, and a pinch of red pepper flakes on a baking
sheet. Roast until golden and caramelized, 20-25 minutes depending on size of florets.
Meanwhile, bring 2 cups of water to boil in a small sauce pan. Salt lightly, add quinoa and simmer, partially covered until
tender, about 12 minutes. Drain if excess water remains and set aside.
In a large salad bowl, combine greens, roasted cauliflower, quinoa, chickpeas, shallot, capers, and parsley. Toss with about
1 Tbsp. olive oil and 1-2 Tbsp. lemon juice (this will depend largely on how acidic your capers are) and season with salt and
black pepper to taste.

Cauliflower & Celery Root Soup

¼ cup good olive oil, plus extra for serving
2 cups yellow onions, chopped (2 onions)
2 cups (1-inch-diced) celery root
2 cups (1-inch-diced) fennel, cored and stalks removed
2 lb (1 medium) cauliflower, cored and cut into florets
2 cups good chicken stock
2 tsp kosher salt, plus more for seasoning
2 Tbsp heavy cream
Homemade Croutons*
Chopped fresh chives, for serving


Heat olive oil in a heavy-bottomed pot or Dutch oven, such as Le Creuset. Add onions and sauté over medium-low heat for 8
to 10 minutes, stirring occasionally, until tender but not browned. Stir in celery root and fennel and sauté for 5 minutes,
stirring occasionally. Add cauliflower, chicken stock, and salt. Bring to a boil, lower heat, cover, and simmer for 25 to 30
minutes, until vegetables are very tender. Add 3 cups of water, bring to a boil, lower heat, and simmer uncovered for 20
minutes. Remove from heat.

Working in batches, puree soup in a blender, until very smooth. (Don’t fill blender more than half full or it will overflow!) Pour
blended soup into a large saucepan, stir in cream, and add 1 or 2 teaspoons of salt, depending on saltiness of the chicken
stock. Reheat soup over medium-low heat. Ladle into soup bowls, sprinkle with croutons and chives, and drizzle with olive oil.
Serve hot.

Celery Root and Mushroom Lasagna

1 c        porcini mushrooms (dried)
2 c        boiling water
4 T        butter
1⁄4 c        olive oil
3⁄4 lb        button mushrooms (thinly sliced)
1⁄4 lb        prosciutto (thickly sliced, cut into 1/4-inch dice)
2        shallots (medium, minced)
1        bay leaf
2        rosemary (sprigs, fresh)
2        sage (leaves, fresh)
2        thyme (sprigs, fresh)
1 lb        celery root (peeled, finely diced)
3        leeks (medium, white and pale green parts only, finely chopped, about 3 cups)
1⁄2 c        Marsala (dry)
4 c        chicken stock (or low-sodium broth)
2 1⁄2 c        heavy cream
1 3⁄4 c        Parmigiano-Reggiano (grated)
2        eggs (beaten)
1 1⁄2 lb        lasagna noodles
1 1⁄2 lb        mozzarella (fresh, thinly sliced)
1 c        basil leaves (fresh)


In a small bowl, soak the dried mushrooms in boiling water until softened, about 15 minutes. Drain and coarsely chop.

Heat a saucepan over medium-high heat, and melt 2 tablespoons of the butter with 2 tablespoons of the olive oil. Add the
dried porcini and button mushrooms to the pot and sauté, stirring occasionally, about 10 minutes, until browned. Transfer to
a bowl and set aside.

Add the rest of the butter and olive oil to the saucepan, then add the prosciutto and chopped shallots. Cook over medium-
low heat, stirring occasionally, until softened, 5-6 minutes. Tie the bay leaf, rosemary sprigs, sage leaves and thyme sprigs
together with kitchen twine. Toss the herb bundle and diced celery into the saucepan, and cook about 6 minutes, stirring
occasionally. Add the leeks, and cook until celery root is tender, 5-7 minutes.

Raise the heat to medium, and return the mushrooms to the pot and cook until heated through, about 2 minutes. Pour the
Marsala into the pot and simmer, stirring occasionally, until the liquid has evaporated, 5 minutes. Add 2 cups of the chicken
stock, stir, and bring to a simmer. Simmer for 10 minutes. In a steady stream, pour in 1/2 cup of the heavy cream. Simmer for
3 more minutes. Season with salt and pepper and remove from heat. Remove the bundle of herbs and discard.

Heat the remaining 2 cups of chicken stock and 2 cups of cream in a separate large saucepan. Bring to a boil over medium
heat and simmer 10 minutes, until the liquid has reduced to 3 cups. Remove from heat. Whisk in 1 1/2 cups of the grated
Parmigiano-Reggiano. Whisk in the beaten eggs. Continue to whis for 1-2 minutes until the sauce is smooth and the cheese
has melted, Season with salt and pepper. Remove 1/2 cup of the sauce, and set aside.

Bring a large pot of salted water to a boil. Fill a large bowl with ice water. Cook the lasagna until just barely al dente, then
drain and transfer the noodles to the ice water. Drain.

Prreheat the oven to 350˚F.Lightly butter a 9x13-inch baking dish. Arrange a single later of slightly overlapping noodles int
he bottom of the baking dish. Spread 1/5 of the celery root ragu on top of the noodles, then 1/5 of the white sauce, 1/5 of the
mozzarella, and a sprinkling of basil leaves, Repeat with four more layers, ending with a layer of noodles (you'll have some
noodles left over). Top with the reserved 1/2 cup of whote sauce, then with the last 1/4 cup of Parmigiano-Reggiano.

Bake until bubbling and golden, about 1 hour. Allow to rest at room temperature for 20 minutes before serving.

Rosemary Roasted Celery Root Recipe

2 pounds celery root, peeled and cut into 1-inch cubes
3 tablespoon oil, olive
1/2 teaspoon salt
1/2 teaspoon pepper, cracked black
2 teaspoon rosemary, fresh, or 1/2 teaspoon dried rosemary, crushed
16 ounce(s) carrot(s), baby
1 teaspoon vanilla extract


1. Preheat oven to 325°F. In a large bowl, combine celery root, 2 tablespoons of the olive oil, 1/4 teaspoon of the salt, 1/4
teaspoon of the black pepper, and the rosemary; toss until coated. Spoon celery root mixture into one side of a 13x9x2-inch
baking pan. Bake for 15 minutes.

2. Meanwhile, in the same large bowl, combine carrots, the remaining 1 tablespoon olive oil, remaining 1/4 teaspoon salt,
remaining 1/4 teaspoon black pepper, and the vanilla; toss until coated. Add to baking pan alongside the celery root mixture.
Bake for 1 to 1 1/4 hours more or until vegetables are crisp-tender.

3. Just before serving, toss vegetables together and transfer to a serving dish.

Celery Root Mash


2 pounds celery root
1/2 cup milk or cream
3 tablespoons unsalted butter
Salt to taste
Chopped celery root leaves, for garnish (optional)

1 Bring a large pot of salted water to a simmer (1 Tbsp of salt for every 2 quarts of water) while you peel the celery roots with
a knife. Cut the celery roots into 1-inch pieces and boil for 25-30 minutes, until soft
2 Drain the celery roots, return them to the pot to the stovetop on low. Let the celery roots steam for a minute or to, shaking
the pan a bit to prevent sticking.
3 Add the milk or cream, butter and a generous pinch of salt and mash with a potato masher until it is as smooth as you like
it. Add salt to taste and garnish with the celery root leaves, if using.

Best button Mushroom recipe


6 tablespoons extra-virgin olive oil
1-1/2 pounds whole small button mushrooms, cleaned*
3 tablespoons butter
Sea salt or coarse salt
1 tablespoon minced garlic
1-1/2 teaspoons fresh-chopped thyme leaves
2 tablespoons fresh-squeezed lemon juice
1/2 cup white wine
1 tablespoon chopped fresh Italian flat-leaf parsley


In a large skillet over high heat, heat the olive oil.

When the olive oil is hot, sprinkle the mushrooms in a single layer on the olive oil.

* Do not move or stir the mushrooms until they have caramelized on the bottom, approximately 2 minutes. If you toss them
too soon, they will release their liquid and begin to steam.

When the bottoms are caramelized, toss them and continue to cook for approximately 5 minutes.

Add the butter and continue to cook and toss for and additional 3 to 5 minutes, until beautifully browned. Season with salt
and pepper and add the garlic; sauté another 2 minutes.

Reduce heat to medium; add thyme leaves, lemon juice, and white wine.
Simmer to evaporate the liquid and until the mushrooms are glazed with the sauce.

Toss in the parsley, transfer to a warm bowl, and serve immediately.

Roasted Asparagus with Mushrooms

1 1⁄4 lbs medium asparagus, tough stem ends trimmed
1⁄2 lb medium white button mushrooms, stemmed and quartered
2 tablespoons extra virgin olive oil
salt, preferably the coarse variety, and freshly ground pepper, to taste
2 -3 teaspoons balsamic vinegar or 2 -3 teaspoons sherry wine vinegar


Preheat oven to 425*.
In a non-stick baking baking sheet with sides, toss the asparagus and mushrooms with the oil and season with salt and
Spread the vegetables in a single layer.
Roast for 10 minutes or until the vegetables are tender and browned, turning once or twice.
Place vegetables on a serving platter.
Sprinkle vegetables with vinegar and toss gently to combine.
Season with additional salt and pepper as desired.
Serve warm or at room temperature.

Lemony Minted Asparagus with Saffron Rice

1½ cups white rice
3 cups low-sodium vegetable broth
1 pinch saffron threads
1 Tbs. vegetable oil
9 green onions, sliced into 
¼-inch lengths (⅔ cup)
1–2 small fresh red chiles, 
thinly sliced (1 Tbs.)
2 cloves garlic, thinly sliced
1½ lb. asparagus spears, cut diagonally into 1-inch lengths (3 ½ cups)
½ cup toasted sliced almonds
¼ cup sliced mint leaves
2 lemons, cut into wedges, for garnish

1. Combine rice and broth in large saucepan, and crumble in saffron threads. Bring to a boil. Reduce heat to medium-low,
cover, and simmer 20 minutes. Remove from heat, and let stand, covered, 5 minutes.

2. Meanwhile, heat wok over high heat, until water droplets evaporate within 1 second. Add oil, swirl to coat pan, then add
green onions, chiles, and garlic; stir-fry 1 to 2 minutes, or until onions turn bright green and soften. Add asparagus, and stir-
fry 2 minutes more, or until asparagus is bright green and tender. Remove from heat, stir in almonds and mint, and season
with salt and pepper, if desired.

3. Fluff rice, and spoon onto serving plate. Top with asparagus mixture. Garnish with lemon wedges.

Steamed Asparagus with Lemon Zest

1/2 pound fresh asparagus
2 tablespoons unsalted butter
1 teaspoon lemon zest
1 tablespoon lemon juice

Variation: After the asparagus is drained, refresh immediately in a bowl of ice water. This will help the asparagus to retain the
bright green color. Serve the asparagus cold with vinaigrette.

Wash asparagus and trim off bottom of stems by about 2 inches. In a large skillet, bring about 1/2 inch of water to a rapid
boil. Season the water with salt and add the asparagus. Cook the asparagus for 2-3 minutes or until bright green and just
tender. Drain the asparagus and add butter to the skillet. Stir in the zest and juice. Return the drained asparagus to the
skillet and toss to coat. Serve Immediately

Mango Chicken Lettuce Wraps


1/2 tablespoon sesame oil
1 pound boneless, skinless chicken breasts, chopped into small pieces
3 tablespoons soy sauce
2 1/2 tablespoons rice vinegar
2 tablespoons honey
1 tablespoon grated fresh ginger
1/2 tablespoon minced fresh lemon grass
1 large ripe mango, peeled, pitted and chopped, divided*
8 to 12 small butter lettuce leaves
1/4 cup chopped red bell pepper
2 tablespoons sliced green onion tops
2 tablespoons fresh cilantro leaves, chopped


Heat sesame oil in medium skillet over medium heat. Add chicken and cook, stirring frequently, until lightly browned. Stir in
soy sauce, vinegar, honey, ginger and lemon grass. Finely chop half mango and add to skillet.

Cook 5 minutes or until sauce is very thick; let cool. Spoon chicken into lettuce leaves and top each with remaining mango,
bell pepper, green onion and cilantro.

Shrimp Mango Avocado Salad


1/2 cup sweet chili sauce (asian)
2 tbsps rice vinegar (unseasoned)
1 tbsp peeled fresh ginger (minced)
12 large shrimp (peeled cooked, with tails left intact, about 8 ounces)
1 head lettuce leaves (butter, separated)
1 mango (large, peeled, pitted, cut into 1/3-inch-thick slices)
1 avocado (halved, pitted, peeled, cut into 1/3-inch-thick slices)


Whisk first 3 ingredients in small bowl; season with salt and pepper.
Place shrimp in medium bowl.
Add 3 tablespoons vinaigrette; toss to coat.
Divide lettuce among plates.
Alternate mango, avocado, and shrimp atop lettuce on each plate.
Drizzle vinaigrette over.

Apple Lettuce Salsa

1/2 cup unsweetened apple juice
2 tablespoons lemon juice
2 tablespoons cider vinegar
2 tablespoons canola oil
4-1/2 teaspoons brown sugar
1 teaspoon Dijon mustard
1/4 teaspoon pepper
1/8 teaspoon salt
1/8 teaspoon ground cinnamon
Dash ground nutmeg
1 medium red apple, chopped
1 medium green apple, chopped
6 cups torn green leaf lettuce
6 cups torn red leaf lettuce

In a large salad bowl, whisk the first 10 ingredients until blended. Add apples; toss to coat. Place lettuce over apple mixture
(do not toss). Refrigerate; toss just before serving.

Fragrant mango & apple chutney

3 1⁄4 large ripe mangoes, about 1kg/21⁄4lb
2 tbsp sunflower oil
2 onions, halved and thinly sliced
thumb-sized piece fresh root ginger, peeled and cut into thin shreds
10 green cardamom pods
1 cinnamon stick
½ tsp cumin seed
½ tsp coriander seed, lightly crushed
¼ tsp black onion seeds (Nigella or Kalonji are good)
½ tsp ground turmeric
2 Bramley apples, about 500g/1lb 2oz, peeled, cored and chopped
1 large red chilli, deseeded and finely sliced
375ml white wine vinegar
400g golden caster sugar
1 tsp salt


Cut each mango in half down the sides of the flat stone that runs through the centre of the fruit, so that you end up with 2
fleshy halves. Now take each mango half and cut into the flesh, making quite chunky diagonal pieces – take care not to cut
through the skin. Turn each half inside out, then slice away the chunks of mango that stand proud from the skin. Cut the
flesh from around the stones, trim off the skin and chop the flesh.

Heat the oil in a large, deep sauté pan, add the onion and fry for a few mins until starting to soften. Stir in the ginger and
cook, stirring frequently, for about 8-10 mins until the onion is golden. Stir in all of the spices, except the turmeric, and fry
until toasted.
Stir in the turmeric, add the apple and pour in 500ml water, then cover the pan and cook for 10 mins. Stir in the mango and
chilli, then cover and cook for 20 mins more until the apple is pulpy and the mango is tender.

Pour in the vinegar, stir in the sugar and salt, then leave to simmer uncovered for 30 mins, stirring frequently (especially
towards the end of the cooking time so that it doesn’t stick) until the mixture is pulpy rather than watery. Spoon into sterilised

Apple Mango Salsa

1 mango - peeled, seeded, and diced
1 red apple - peeled, cored, and diced
1 cucumber, peeled and diced
1 yellow bell pepper, diced
1/3 cup diced red onion
1/3 cup chopped fresh cilantro
1 jalapeno pepper, seeded and diced
1 tablespoon lime juice
1 tablespoon orange juice
salt and ground black pepper to taste

Toss mango, apple, cucumber, yellow bell pepper, onion, cilantro, jalapeno pepper, lime juice, orange juice, salt, and black
pepper together in a bowl.

Savory Apple Crepes

4 Tbsp. butter
2 Tbsp. shallots, chopped
4 Cameo® apples, peeled and diced
100g golden raisins
50ml. dry white wine
2 tsp. flour
1 tsp. curry powder
120ml double cream
4 – 9 in. ready-to-use crepes
8 thin slices un-aged manchego cheese, (or subs. Monterey Jack, mild cheddar or similar)


1. Melt butter in medium skillet over medium-high heat. Add shallots and apples; cook, stirring, 4 min. or until shallots are
softened. Add raisins and wine, cook 1 min. Add flour, curry powder and cream. Cook, stirring, 3 min. or until a creamy sauce
2. Place a crepe on each of four plates. Divide apple filling among crepes; top each with 2 slices cheese. Fold to enclose
filling. Serve immediately.
Serve with sour cream or Creme Fraiche.

LG:=Low Glycemic;  Lge= Large;  Jmb=Jumbo