DASH - Lower High
Blood Pressure - here
Eat for Health!
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 15th 2018
Eggplant, Chard and Tomato Quinoa Gratin
Author: Lindsey Johnson
Recipe type: Main
Prep time: 25 mins
Cook time: 20 mins
Total time: 45 mins
A healthy vegan and gluten-free main dish quinoa gratin made with eggplant, chard, and tomatoes.
• Olive oil
• 1 onion, diced
• 2 cloves garlic, minced
• 1 large bunch chard, stems removed and roughly chopped (about 3 cups packed)
• 1 medium eggplant, diced
• 2 cups diced tomatoes
• 2 cups cooked quinoa
• 2 sprigs fresh rosemary, leaves only, finely minced
• salt and pepper, to taste
• 1 cup toasted breadcrumbs (I used 2 slices of gluten-free multigrain bread)
1 Preheat oven to 400 degrees F.
2 Heat a tablespoon of olive oil in a large skillet. Add the onion and cook until it starts to turn golden, about 5-10 minutes. Add the minced garlic and cook a little longer. Next
add the chard and cook for a few minutes until it wilts. Transfer the chard and onion to a 8"x11" casserole dish.
3 Add 2 tablespoons of olive oil back to the pan and heat. Add the eggplant and season with a little salt and pepper. Cook until eggplant starts to brown and softens, about 10
minutes. (If it starts to stick, add more olive oil.) Transfer the eggplant to the casserole dish. Add the diced tomatoes, quinoa, rosemary and a little more salt and pepper. Stir to
Sprinkle the toasted breadcrumbs evenly over the top of the casserole. Place in the oven and bake for 20 minutes, or until it is heated through and the top is golden brown. Serve
Green (or red) tomato and apple chutney
From the pantry, you'll need: onion, raisins, brown sugar, cider vinegar, dry mustard, kosher salt, hot sauce (I use green jalapeño Tabasco).
Makes approximately 4 cups.
4 cups green (or red) plum tomatoes, diced
2 medium apples, peeled and diced (any firm apple variety)
1 medium onion, chopped
1/2 cup golden raisins
1/2 cup firmly packed light brown sugar
1/2 cup cider vinegar
1/2 tsp dry mustard
1/4 tsp kosher salt
10 drops of green Tabasco
Combine all ingredients in a large stainless steel or other nonreactive pot. Bring to a boil, then reduce heat and simmer, uncovered, for 1-1/2 hours or until thickened. Stir
frequently to keep the chutney from burning. Pack into airtight containers and store in the refrigerator for up to a month (or can, using a water-process bath).
SPICY CAULIFLOWER FALAFEL WITH BEETROOT DIP
Prep Time: 20 mins Cook Time: 25 mins Yield: 20 Category: Canape, Lunch Cuisine: Mediterranean, Vegan, Sugar Free
Golden brown, perfect little vegan snacking falafels are made with a cauliflower base and wholesome spelt flour. Served with a super fast beetroot dip and salad greens, this
delicious recipe is great for brunch or packing away in your lunchbox for work. Disappears faster than you think.
FOR THE FALAFEL
• 300g cauliflower florets
• 400g can butter beans, rinsed and drained
• 1/2 cup (35g) flat leaf parsley
• 1/2 cup (60g) almond meal
• 80g wholemeal spelt flour
• 3 garlic cloves
• 1 teaspoon chilli flakes
• 1 teaspoon ground cumin
• 1 1/2 teaspoons sea salt flakes
• 1/4 teaspoon baking powder
FOR THE BEETROOT DIP
• 1 can (450g) whole baby beetroot, rinsed and drained
• 1 garlic clove
• 50g toasted pinenuts
• sea salt flakes and black pepper to taste
SALAD LEAVES TO SERVE [rainbow chard]
• Place cauliflower, butter beans, parsley, almond meal, spelt flour, garlic, chilli, cumin, salt and baking powder in the jug of a food processor and process until coarsely
chopped and mixed.
• Shape the mix into 20 golf ball sized balls.
• Heat sunflower or vegetable oil in a small saucepan on high (oil height in pan at least 5-6 cm).
• Carefully drop 3-4 falafel balls in the oil and fry for a minute or two until cooked and golden. Remove with a slotted spoon and drain on paper towels. Repeat for remaining
• To make the beetroot dip, place all ingredients in a small food processor and blitz for a few seconds until smooth.
• Serve falafels on a bed of greens with beetroot dip and/or tabbouli.
Honey Apple and Nectarine Tart with Whipped Mascarpone
• 1 sheet frozen puff pastry (half of 17.3-ounce package), thawed
• Flour, for dusting
• 1 small Golden Delicious apple, peeled, halved, cored, thinly sliced
• 1 small nectarine, halved and thinly sliced
• 2 tablespoons unsalted butter, melted
• 4 teaspoons sugar
• 4 teaspoons honey
• 1 cup mascarpone cheese
1 teaspoon orange liqueur
Line 1 large baking sheet with parchment paper. Place the sheet of puff pastry on a floured surface and cut into 4 even squares. Separate the squares and leave some room
between them on the baking sheet. Create a border around the inside of each square by scoring about 1/2-inch around the inside the square. Prick the dough inside the small
square. Cover and refrigerate at least 30 minutes and up to 1 day.
Position 1 rack in top third and 1 rack in bottom third of oven and preheat to 400 degrees F.
On each pastry square, overlap slices of apple and nectarine, within the border.
Brush fruit on each tart, with melted butter and sprinkle with 1 teaspoon sugar.
Bake tarts until pastry is golden and apples are tender, about 20 minutes. Drizzle each tart with 1 teaspoon honey. Transfer tarts to racks; cool 5 minutes. Serve warm or at room
While tarts are cooling, whisk mascarpone with orange liqueur. Top each cooled tart with a dollop of flavored mascarpone.
Roasted Cauliflower, Tomato and Goat Cheese Casserole
Adapted from The New York Times
1 medium-size head of cauliflower
3 tablespoons olive oil, divided
1 teaspoon fine grain sea salt
¼ teaspoon ground pepper
1 small onion, finely chopped
1 garlic clove, minced
1 teaspoon thyme
1 (14.5 oz / 411 gr) can diced tomatoes (I used Muir Glen Organic Tomato)
¼ teaspoon ground coriander
A pinch red pepper flakes
A pinch of ground cinnamon
2 large free-range organic eggs (or 3 medium)
¾ cup / 3 oz / 85 gr goat cheese, crumbled (Trader Joe’s sells crumbled goat cheese)
2 tablespoons freshly chopped parsley
Preheat oven to 450°F (230°C) and place a rack in the middle. Line a baking sheet with foil and set aside.
Cut away the bottom of the cauliflower stem and trim off the leaves.
Cut cauliflower into ⅓-inch thick slices, some florets on the edges will fall off, that’s okay.
Toss all of it with 2 tablespoons of olive oil, salt and pepper.
Spread in an even layer onto a the prepared baking sheet.
Roast in the oven for 20 minutes, flipping the biggest slices after 10 minutes, until cauliflower is nicely browned. Remove from oven and transfer to a large bowl (you might to chop
some of the biggest slices).
In the meantime, heat remaining one tablespoon of olive oil in a large over medium heat. Add onions, a generous pinch of salt and saute for 5 minutes until softened,
Add garlic and thyme and cook for further 30 seconds until garlic is fragrant, about a minute.
Add tomatoes, coriander, red pepper flakes and cinnamon, salt and pepper and bring to a simmer.
Cover with a lid and cook over low heat for 15 minutes, until the sauce is fragrant.
Add to bowl with the cauliflower and stir everything together.
Rub a medium-large baking dish with a bit of olive oil and scrape cauliflower mixture into it.
In a small bowl beat eggs, then add goat cheese and beat together well.
Pour over cauliflower mixture.
Bake in the oven for 30 minutes, until top is beginning to brown.
Remove from the oven and allow to sit for 5 to 10 minutes, sprinkle with chopped parsley and serve.
One serving yields 170 calories, 13 grams of fat, 10 grams of carbs and 7 grams of protein.
Beet-and-Cauliflower Soup with Dill
1 hour 5 mins 30 mins 8
TOTAL TIME PREP SERVINGS
• 3 tablespoons extra-virgin olive oil
• 1 1/2 cups chopped onion (from 1 medium)
• 6 cups chopped cauliflower (from 1 small head)
• 3 cups chopped peeled red beets (3 medium)
• Coarse salt
• 6 cups chicken broth
2 tablespoons coarsely chopped fresh dill, plus sprigs for garnish
1. Heat oil in a medium pot over medium-high heat, and add onion; sauté until just translucent, about 4 minutes. Stir in cauliflower, beets, and 1 teaspoon salt. Add broth,
and bring to a boil. Reduce heat, and simmer until beets and cauliflower are tender, about 20 minutes. Remove from heat, and stir in dill. Let soup cool 10 minutes, then puree in
batches until smooth, adding a little water if necessary to thin.
2. Return soup to pot, and bring to a simmer. Season with salt, and garnish with dill sprigs before serving. Soup can be refrigerated 1 day; let cool completely before
refrigerating. Gently reheat before serving.
Zucchini and Tomato Skillet
• 2 medium zucchinis (sliced thin-medium)
• 3-4 tomatoes (chopped)
• 1 onion (sliced)
• 2 tbsp butter
• 1 – 2 tbsp brown sugar
• 1 tsp vegetable seasoning (or italian seasoning)
• salt & pepper to taste
• In a pan, melt butter, and fry the onions until soft.
• Then add the zucchini and cook for about 5 minutes.
Add the tomatoes and spices, continue to cook until the liquid evaporates, about 15 minutes.
GLUTEN-FREE STRAWBERRY NECTARINE CRISP
A 7-ingredient, gluten-free crisp made with strawberries and nectarines. Oaty, hearty, flour-free, and perfect alongside vanilla ice cream. Summer dessert as its finest.
Author: Minimalist Baker
Cuisine: Gluten-Free, Vegan (optional), Vegetarian
• ~4 cups strawberries and nectarines, cut into bite-sized pieces
• 1 cup gluten-free rolled oats
• 1/2 cup almond meal
• 1/2 cup roughly chopped pecans
• 1/4 cup packed light brown sugar
• pinch sea salt
• 4 Tbsp cold butter (dairy-free for vegan) or sub olive oil
4 Preheat oven to 350 degrees F (176 C) and butter an 8x8 (or similar size) baking dish.
• Add fruit directly to the dish as you chop it and spread until flat.
• To a mixing bowl add crisp ingredients and, using your hands, mix until all of the butter is evenly distributed.
• Add to the top of the fruit in an even layer.
• Bake for 40-45 minutes or until the fruit is bubbling and the top is crisp and golden.
*This recipe can easily be made vegan by using non-dairy butter.
*Nutrition information is a rough estimate for 1/6th of the recipe (about 1 heaping 1/2 cup serving).
Nutrition Per Serving (1 of 6)
Calories: 291 Fat: 19g Saturated fat: 5g Sodium: 95mg Carbohydrates: 27g Fiber: 5g Sugar: 11g Protein: 5g
Chard Breakfast Skillet with Egg, Onion, and Tomato
1 1/4 cups quartered cherry tomatoes
1 Tbsp red wine vinegar
2 large bunches Swiss chard or rainbow chard
2 cups chopped yellow onion
3 Tbsp extra-virgin olive oil
4 cloves garlic, minced
1/2 tsp sea salt
1/2 tsp freshly ground black pepper
4 large eggs
1. In a small bowl, toss cherry tomatoes with vinegar. Set aside.
2. Remove chard leaves from stems. Chop leaves, place in a large bowl of cool water, and swirl to rinse. Transfer to a colander, allowing a bit of water to remain on leaves. Rinse,
dry, and thinly slice stems.
3. In a large cast-iron skillet over medium heat, sauté chard stems and onion in olive oil until softened, about 10 minutes. Reduce heat to low. Add garlic and sauté 1 minute. Add
chard leaves, salt, and pepper. Turn heat to high and toss with tongs until leaves wilt.
4. Using the back of a spoon, make four indents, or "nests," in chard. Crack 1 egg into each nest. Cover the skillet, reduce heat slightly, and cook until yolks are medium-set, about
5. Add cherry tomatoes and vinegar to skillet, then serve.
Makes 4 Servings Per serving: 240 cal, 16 g fat (3 g sat), 17 g carbs, 640 mg sodium, 5 g fiber, 11 g protein
Silky, Sweet and Sour Eggplant Caponata
Author Notes: Eggplant Caponata is a sweet, salty and vinegary mixture of eggplant, onion, celery, capers and olives. It's chunky and silky and pairs well with fresh ricotta (…more)
Serves: 8 people
4 tablespoons olive oil
1 small yellow onion, chopped
3 celery stalks, cut lengthwise and chopped
1 large OR 2 medium eggplant, skinned and cubed
1 cup pitted green olives, sliced lengthwise in half
2 tablespoons pine nuts (optional)
2 tablespoons drained capers
1 teaspoon red pepper flakes
1 tablespoon tomato paste
5 whole peeled tomatoes (from a 14-ounce can of whole peeled tomatoes)
1/4 cup red wine vinegar
1 tablespoon sugar
• Heat olive oil in a large sauté pan over medium/high heat. Add the celery, onion and a small pinch of salt. Cook, stirring occasionally until the celery and onions are
completely soft and caramelized. Transfer it all with a slotted spoon to a heat-safe bowl and set aside.
• Return the sauté pan to the stove. Add the eggplant to the sauté pan and sprinkle it with a small pinch of salt. Do not stir the eggplant until the bottom layer browns slightly.
Then stir and let the eggplant soften and caramelize all over. Transfer the eggplant to the same bowl as the onion and celery.
• Return the sauté pan to the stove again, adding the olives, pine nuts, capers, red pepper flakes and tomato paste. Sauté for a few minutes until pine nuts are golden brown
and aromas from the olives and capers are released. Immediately add in the tomatoes, vinegar and sugar. Stir, breaking up the tomatoes with a wooden or slotted spoon and let
simmer for a couple of minutes.
Pour the contents of the sauté pan into the bowl with the onions, celery and eggplant. Mix all the ingredients well, let cool slightly and serve with toasted slices of baguette with or
without fresh ricotta cheese.
Apple, Beet and Swiss Chard Salad
• 1 bunch Swiss chard, stemmed and thinly sliced
• 1 beet, roasted and chopped
• 1 apple, cored and roughly chopped
• 4 ounces blue cheese
• ½ cup walnuts, roughly chopped
• Dressing – Blueberry Vinaigrette
• 1 cup fresh or frozen blueberries
• ¼ cup extra virgin olive oil
• ¼ cup balsamic vinegar
• 2 tablespoons raw honey
• ¼ teaspoon of fresh crushed black pepper
• ½ teaspoon sea salt
5 Add dressing ingredients to a blender or food processor and mix.
6 Divide Swiss chard among 4 plates
7 Top with beets, apples, blue cheese and walnuts. Lightly toast walnuts in oven (350 degrees) for five minutes if you prefer a toaster flavor.
Drizzle with dressing and enjoy!
• Apple Beet Cupcakes with Caramel Beet Frosting
• Author: Kitchen Tested
• APPLE BEET CUPCAKES:
• 1 medium red beet, roasted (wrap in foil, roast at 350 degrees F for 1 hour and peel)
• 2 eggs
• 1 tsp vanilla extract
• 1 cup cake flour
• ½ cup light brown sugar
• 2 tsp baking powder
• ¼ tsp salt
• 6 Tbsp unsalted margarine, room temperature
• 1 Granny Smith apple
• CARAMEL BEET FROSTING:
• 6 oz. caramel (use this homemade recipe and leave out the peanut butter)
• 1 cup unsalted margarine, room temperature
• 2½ cups powdered sugar
• ¼ cup beet juice (can use water from candied beets chips- recipe below)
• CANDIED BEET CHIPS:
• ½ cup sugar
• Peel the beet and slice very thin using a mandolin.
• Bring the water and sugar to a boil, stirring until the sugar is dissolved, then add the beets. Reduce the heat and simmer until the beets are slightly translucent,
around 30 minutes.
• Using a slotted spoon, transfer the beets to a baking sheet lined with parchment paper and bake at 250 degrees F until slightly firm, which takes around 1 hour.
Transfer the candied beets to a cooling rack to harden even more. Save the red sugar-water to color the frosting. You can store these beets in an airtight container for up to 2 days
before they start getting soft.
• For the cupcakes (wearing gloves so your hands won’t turn pink), slice the roasted beets and place them in the food processor with the eggs and vanilla extract.
Blend until smooth.
• Whisk together the flour, brown sugar, baking powder and salt then add to the stand mixer and beat in the margarine with the paddle attachment.
• Add the beet mixture to the margarine mixture then place the Granny Smith apple in the food processor and finely chop. Add the chopped apple to the stand mixer
and combine all of the ingredients.
• Fill the cupcake liners ¾ full and bake at 350 degrees F for 20-25 minutes.
• While the cupcakes are cooling and the candied beets are hardening on the cooling rack, make the frosting. Place the margarine in the stand mixer and cream
together until lightly colored. Add the cooled caramel and combine.
• Add the powdered sugar and beet juice and whip together until you reach the perfect frosting consistency.
• Frost your cupcakes and top with the candied beet chips! Enjoy.
Ratatouille with Eggplant and Zucchini
Prep time: 40 Minutes
Total time: 1 Hour
Yield: 8 servings
Theme: Healthy, Vegetarian
• 1/3 cup olive oil
• 2 medium onions chopped
• 4 garlic cloves minced
• 2 large eggplants (2 pounds) peeled in strips and cut into 3/4-inch cubes
• 4 to 5 medium zucchini (2 pounds) cut into 1-inch cubes
• Coarse salt and ground pepper
• 3 yellow or red bell peppers ribs and seeds removed, cut into 3/4-inch cubes
• 1 can (28 ounces) diced tomatoes
• 1 teaspoon dried thyme
• 1/2 cup chopped fresh basil
8 In a Dutch oven (or other heavy 5-quart pot with a tight-fitting lid), heat oil over medium heat. Cook onions, stirring occasionally, until soft, about 5 minutes. Add garlic; cook
until fragrant, about 1 minute. Stir in eggplant and zucchini; season generously with salt and pepper.
9 Add 3/4 cup water; cover, and simmer until vegetables are beginning to soften, stirring once, about 5 minutes. Stir in bell peppers; simmer, covered, until softened, 5 minutes.
10 Stir in tomatoes and thyme; bring to a boil. Reduce heat to medium-low. Partially cover; simmer, stirring often, until vegetables are tender, 15 to 20 minutes. Remove from
heat. If serving immediately, stir in basil. (If freezing, leave out basil.)
Per serving: 179 calories; 9.6 grams fat; 4.2 grams protein; 23.1 grams carbohydrates; 7.1 grams fiber
Healthy Low Carb Cauliflower Zucchini Tater Tots
Course: Appetizer, Side Dish, Snack
Servings: 54 tots
• 4 cup cauliflower, minced
• 2 cup zucchini, grated
• 1 cup Italian bread crumbs
• 1/2 cup parmesan cheese, grated
• 2 tsp salt
• 1 tsp cajun seasoning (optional)
• 1 tsp onion salt
• 1/2 tsp garlic powder
• 1/2 tsp pepper
• 1 egg large
• To begin, grate 1-2 large zucchini until you get 2 cups worth. Place grated zucchini into a bowl, add 2 tsp of salt & allow zucchini to release excess water (about 10 minutes).
• Bring a pot of water to a boil. At the same time cut the head of cauliflower down into florets. Add the florets to the water & cook for 5 minutes until slightly tender.
• While cauliflower is cooking, pour grated zucchini into a cotton kitchen towel. Squeeze out all excess water from zucchini.
• When cauliflower is cooked, drain water & cool for a few minutes. Next add cauliflower to food processor and pulse a few times to rough chop (you could also use a knife).
• Into a large bowl, add egg, bread crumbs, garlic powder, cauliflower and zucchini. Mix until well combined.
• Scoop out 1/2 tbsp worth of mixture out and form tots. Place on a lightly oiled baking sheet. **Do not make them too large or it will be hard to cook thouroughly
• When all tots are formed, place baking sheet in freezer for 10 minutes to help tots hold form. At this time preheat oven to 425.
• Cook tots for 30 minutes, flipping half way through.
• When tots are cooked and crispy, remove from oven. Sprinkle with salt, serve & enjoy!