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                 NEW!  Green Door Meal Plans

Eat for Health!   
Each week, simply follow our meal plans, or create your own using the ingredients in this week's Certified Organic Fruit and
Vegetable basket.
 (See Weekly Order page for individual basket contents)

Week of June 23rd, 2017

Meal Plan A                                                          Meal Plan B                                             Meal Plan C   
Mango-Lime Grilled Swordfish                       Low-Carb Caesar Salad                 Coconut Mango Baked Chicken
Roasted Yams with Garlic & Rosemary        Corn and Broccoli Casserole     
   Broccoli Apple Salad     
Sweet Potato Kale and Corn Chowder          White Bean & Corn Gazpacho
      Paleo Cool Nectarine Smoothie
Apple Chunkies                                                Nectarine Frozen Yogurt                Homemade Applesauce


MEAL PLAN A
Mango-Lime Grilled Swordfish
http://relish.com/recipes/mango-lime-grilled-swordfish/

Ingredients
2
large unripe, firm mangos, peeled and pitted
1/4
cup freshly squeezed lime juice
1/2
cup cold water
1
teaspoon cracked black peppercorns
2
teaspoons coarse salt
2 garlic cloves
4 (6-ounce) swordfish steaks
2
tablespoons olive oil, divided
1
large unripe, firm mango, peeled, pitted and cut into ½ inch slices
Italian parsley for garnish

Instructions
To prepare the marinade: Using a blender combine the mango, lime, water, black pepper, salt and garlic and puree on high
speed for about 30 seconds. Place the swordfish in a large resealable storage bag. Pour 1 cup marinade into the bag, close
and refrigerate for up to 1 hour. Reserve remaining 3/4 cup marinade. To grill the swordfish: Preheat the grill to very hot*.
Remove the swordfish from the marinade and pat dry. Brush a tablespoon of olive oil on the swordfish steaks and place on
the hottest part of the grill. After 2 minutes, turn the swordfish steaks over with a spatula. Allow 3 to 4 minutes of grilling time
on the second side, then move the steaks to a lower heat on the side of the grill. Cook for 2 to 3 minutes longer until cooked
through. Brush the remaining tablespoon of olive oil on the mango slices and grill for 1 to 2 minutes over high heat on each
side until lightly glazed and remove.
Serve with reserved marinade drizzled on cooked swordfish and then top with grilled mango slices and garnish with fresh
parsley.

*If using a grill pan, heat to medium high heat. Grill the swordfish for 4 minutes on one side, then flip and cook an additional 3
to 4 minutes. Follow mango grilling instructions above.


Roasted Yams and Garlic with Rosemary
http://www.foodnetwork.com/recipes/roasted-sweet-potatoes-and-garlic-with-rosemary-recipe-2121185

Ingredients
1 1/2 pounds sweet potatoes (Yams) (4 medium), peeled and cut into 1/2-inch thick slices
6 garlic cloves
2 tablespoons olive oil
1 tablespoon unsalted butter
2 teaspoons minced fresh rosemary, or 1 teaspoon dried, crumbled
Salt and freshly ground black pepper

Directions
Preheat oven to 425 degrees. Arrange the sweet potatoes and garlic in a shallow flameproof baking dish large enough to
hold them in a single layer. Add just enough water to cover the vegetables. Bring the water to a boil over medium high heat
and simmer for 2 minutes. Drain in a colander. In a baking dish, combine the oil and butter and melt the butter over medium
heat. Remove from the heat, add the potatoes and garlic, rosemary, and salt and pepper to taste and toss to coat. Spread
the potatoes in a single layer and roast on the lowest rack of the oven, turning them occasionally, for 25 to 30 minutes, or
until golden brown. Transfer to a heated serving bowl and serve at once.


Sweet Potato (Yam), Kale and Corn Chowder
http://ahouseinthehills.com/2013/12/16/sweet-potato-kale-corn-chowder/

INGREDIENTS:
2 medium sweet potatoes, cut into 1/2″ cubes (Yams)
2 shallots, diced
1 medium leek, cleaned and sliced (round)
1 bunch of curly kale, chopped
3 cups of frozen or fresh corn
3 cloves of garlic
3 cups of low sodium vegetable broth
3 cups of water (more to preference)
1/4 teaspoon sea salt (more to taste)
1/4 teaspoon black pepper
1/2 teaspoon cinnamon
1 tablespoon coconut oil

METHOD:
In large, heavy bottomed soup pan sauté diced shallots and coconut oil over medium/low heat until softened. Add garlic,
sweet potatoes, sea salt, pepper, cinnamon and sauté an additional minute. Add vegetable broth and water, cook utnil
potatoes are easily pierced with a fork.  Add leeks and cook an additional two minute. Use an immersion blender (or transfer
to a standing blender) to rough puree the soup. Add kale, corn and cook until kale is softened.  Add additional salt and
pepper to taste.

APPLE CHUNKIES
http://www.afamilyfeast.com/apple-chunkies/

INGREDIENTS
¼ cup unsalted butter
¾ cup granulated sugar
1 teaspoon vanilla extract
1 cup sifted all-purpose flour
1 teaspoon baking powder
¼ teaspoon salt
1 whole egg
1 peeled and cored Gala apple, cut into ½ inch pieces
½ cup coarsely chopped walnuts

For the Glaze (optional)
2 tablespoons unsalted butter
½ cup brown sugar
2 tablespoons whole milk

INSTRUCTIONS
Preheat oven to 350 degrees F. In a medium pan melt butter and remove from heat. With a wooden spoon, stir in sugar to
dissolve. Add vanilla and stir again. In a small bowl, sift flour, baking powder and salt. Once the sugar mixture is cool, blend in
the egg and mix thoroughly.
Add the dry mix to the sugar mixture and stir to combine. Add the apples and nuts and stir.
Butter an 8X8 pan and spread batter in evenly. Bake for 30 minutes until golden brown.
Five minutes before the pan comes out of oven, place glaze mixture in a sauce pan and bring to a boil. Boil on medium and
stir for one minute. As soon as the pan comes out of the oven, pour over glaze then with a sharp knife, cut 4 rows x 4 rows
into 16 pieces. With a spatula, remove each piece to a platter and cool, or serve warm.


MEAL PLAN B
Low-Carb Caesar Salad with Kale, Romaine, and Shaved Parmesan
http://kalynsprintablerecipes.blogspot.com/2011/10/kale-and-romaine-caesar-salad.html

Ingredients:
5 oz. kale, crisped in cold water if needed and dried well (I used a salad spinner and then dried more with paper towels)
4-5 oz. romaine lettuce, chopped, washed and dried very well
shaved Parmesan from a block of Parmigiano-Reggiano to taste, I used a generous amount
(You can use coarsely grated Parmesan from a jar, but I don't recommend finely grated Parmesan for this salad.)

Dressing Ingredients: (OPTIONAL)
2 T fresh-squeezed lemon juice (I use my frozen fresh lemon juice)
1 tsp. fish sauce (I like Red Boat Fish Sauce.)
(You can also use 1 T anchovy paste from a tube or substitute soy sauce. This salad is also great with my favorite bottled
Caesar Dressing if making dressing just isn't happening at your house.)
1 tsp. garlic puree (I used garlic puree from a jar)
1/2 tsp. Dijon mustard
6 T olive oil
sea salt and fresh ground black pepper to taste

If making this dressing is just not going to happen at your house, I'd still make the salad and simply dress it with Caesar
dressing, or use your favorite vegan Caesar dressing.

Instructions:
If the kale seems even the tiny bit wilted I'd put it into a salad spinner with very cold water and let it crisp for a few minutes.
Then spin the kale dry, dry more with paper towels if needed, and put kale into large salad bowl. Chop the romaine lettuce
(discarding root ends and any damaged outer leaves). Then wash the lettuce in the salad spinner with very cold water, spin
dry, and dry more with paper towels if needed. Put the lettuce into the salad bowl. In a blender, food processor, or the mini-
processor bowl of an immersion blender combine the lemon juice, fish sauce (or anchovy paste or soy sauce), garlic puree,
and Dijon and pulse together a few times. Then add the olive oil 2 tablespoons at a time, pulsing for a few seconds after
each addition of oil is. Season the dressing with sea salt and freshly ground pepper.  Put dressing in the fridge and chill until
ready to use,. Add desired amount of dressing to the greens and toss, until all the salad greens are very lightly coated with
dressing. (You may not need all the dressing, but save it in the fridge for another time.)  Add the shaved chopped Parmesan
to the salad and toss again.  Serve right away, adding fresh-ground black pepper at the table if desired.

SPICY WHITE BEAN & CORN GAZPACHO
https://www.vegetarianventures.com/spicy-white-bean-sweet-corn-gazpacho/

Ingredients
2 pints sweet yellow tomatoes
3 ears of corn (about 1½ cups)
1 yellow bell pepper, quartered
½ of 1 small shallot or ½ of 1 small onion, chopped
2 tsp. sea salt
1 tsp garlic chili paste
1 15.5 oz can Great Northern white beans
¼ cup sherry vinegar
¼ cup olive oil
1 Tbsp lemon juice
Pepper
Yogurt, for garnish (optional)

Instructions
Add tomatoes, corn, bell peppers, and shallots to a large bowl. Stir in salt and let sit for thirty minutes. Working in two
batches, transfer to a high speed blender along with chili paste, beans, and vinegar. Begin blending and slowly pour the olive
oil. Let blend until completely smooth. Season with pepper and more salt (if needed). Transfer to four bowls and garnish with
corn, yogurt, or more olive oil.


Corn and Broccoli Rice Casserole
http://www.plainchicken.com/2016/07/corn-and-broccoli-rice-casserole.html

1-1/2 cups cooked rice
10-oz chopped broccoli
1 14.75-oz can creamed corn or use fresh
1 egg, beaten
1/2 tsp onion powder
1/4 tsp garlic powder
1/2 cup crushed Ritz crackers
1/4 cup butter, melted

Preheat oven to 350 degrees. Lightly spray a 9x9-inch pan with cooking spray and set aside. In a bowl, combine rice,
broccoli, corn, egg, onion powder and garlic powder. Pour mixture into pan. Toss crackers with melted butter. Sprinkle over
broccoli mixture. Bake for 25 to 30 minutes.

NECTARINE FROZEN YOGURT
http://theviewfromgreatisland.com/nectarine-frozen-yogurt/        

Ingredients
1 lb sliced nectarines (you can peel them if you want to, I left the skins on)
juice of 1/2 lemon
1 cup 2% Greek yogurt (you can also use full fat for a creamier frozen yogurt)

Instructions
Puree the nectarines and the lemon juice in a food processor. If you left the skins on, you will need to strain the puree. I used
a mesh strainer. You should have 2 cups of puree.
Mix the nectarines with the yogurt. Chill the mixture. Process in your ice cream machine according to its directions. In mine
this only took 15 minutes. Eat right away while it is soft, or freeze for a firmer consistency.


MEAL PLAN C
Coconut Mango Baked Chicken Recipe
http://cookingontheweekends.com/2015/10/coconut-mango-baked-chicken-recipe/

Ingredients
4 tablespoons olive oil, divided
1 tablespoon annato seeds
1 (14-ounce) can coconut milk
½ cup roughly chopped mango
¼ teaspoon cayenne pepper
1 tablespoon plus 1 teaspoon honey, divided
1 (approximately 3¼-pound) whole cut up chicken, bone-in, skin-on
sea salt and freshly ground black pepper

Instructions
In a small saucepan, over low heat, gently simmer the annato seeds with 2 tablespoons of the olive oil. Once the oil is a
golden-reddish color, turn off the heat. This should only take a couple of minutes. Strain the oil into a small bowl, and discard
the seeds. Set the oil aside.
Add the coconut milk and mango to a blender and purée until smooth, about 10 seconds. Pour this mixture into an
approximately 9 x 13 x 2-inch baking dish and then stir in the cayenne pepper, and the 2 tablespoons of the annato seed oil
you just made. Add the chicken pieces, being sure each one is well coated with the marinade. Cover tightly with plastic wrap
and refrigerate for at least 6 hours, and ideally overnight.

After the chicken has marinated, preheat the oven to 450 degrees F. Evenly drizzle the remaining 2 tablespoons of olive oil --
(the portion that did not cook with the annato seeds) -- on a baking sheet. Remove the chicken pieces from the marinade and
add them to the baking sheet, with a couple of inches between them. Do not rub the marinade off the chicken pieces, but do
let any excess drip off into the baking pan. (Do not throw it out -- it will become a sauce later in the recipe.) Season both
sides of the chicken pieces generously with salt and pepper, leaving them skin side up. Drizzle 1 tablespoon of the honey
evenly over the chicken and place the baking sheet in the preheated 450 degree F oven.

Once you see the chicken sizzling, after about 5 minutes, reduce the heat to 375 degrees F. I remove the chicken pieces at
various times to avoid overcooking the smaller pieces -- the wings should be done after about 15 minutes, the legs and thighs
after about 20 to 25 minutes, and the breasts after about 30 to 35 minutes. As you remove them from the oven, place them on
a large plate or platter and cover with foil. (They should have a nice golden color when they're done, and if they don't, you
put them under the broiler just to brown them, about 30 seconds.) While the chicken is baking, add the remaining marinade to
a small saucepan. Mix in the last teaspoon of honey and bring to a boil. Let it boil for about 30 seconds, then turn the heat to
low and simmer gently for about 10 minutes. Season to taste with salt and pepper and serve it with the chicken.


Broccoli Apple Salad
http://www.cookingclassy.com/broccoli-apple-salad/

Ingredients
4 cups small diced broccoli florets
2 small gala apples , cored and diced
1 cup walnuts
1 cup matchstick carrots , roughly chopped
1/2 cup golden raisins or dried cranberries
1/4 cup chopped red onion

Dressing
3/4 cup plain Greek yogurt
1/3 cup Hellman's or Best Foods Mayonnaise (full fat)
1 1/2 Tbsp apple cider vinegar
3 Tbsp honey
Salt

Instructions
For the dressing:
In a medium mixing bowl whisk together Greek yogurt, mayonnaise, vinegar, honey and season with salt to taste (about 1/4
tsp). Chill until ready to use.

For the salad:
In a salad bowl toss together broccoli, apples, walnuts, carrots, raisins or cranberries and red onion. Pour in dressing and
toss until evenly coated.




Paleo Cool Nectarine Smoothie Recipe
http://www.amazingpaleo.com/2016/06/09/paleo-cool-nectarine-smoothie-recipe/

Ingredients
1 cup frozen nectarine slices
1 cup frozen strawberries
1 cup orange juice, preferably freshly squeezed
1 teaspoon coconut cream concentrate
1 teaspoon raw honey

Instructions
Place all ingredients in blender and blend on high until smooth.


Homemade Applesauce
http://www.chef-in-training.com/2015/04/homemade-applesauce/

Ingredients
4 apples, peeled, cored and chopped
¾ cup water
¼ cup sugar
½ teaspoon cinnamon

Instructions
Combine all ingredients in a medium sauce pan.
Bring to a boil over medium heat. Cover and reduce heat to low and simmer for twenty minutes.
With immersion blender, blend applesauce until smooth.
Serve warm or cold.


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