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This week's Recipes ...
Avocado, Tomato, and Romaine Salad
Ingredients
1 firm-ripe avocado (8 oz.), pitted and peeled
About 3 tablespoons sherry vinegar or balsamic vinegar
4 cups bite-size pieces romaine lettuce leaves
1 tomato (9 to 10 oz.), rinsed, cored, peeled (if desired), and cut into wedges
3 tablespoons extra-virgin olive oil
About 1/2 teaspoon salt
Pepper
Directions
1. Thinly slice avocado and arrange slices along one side of a wide, shallow bowl; brush lightly with vinegar. Mound lettuce in
center of bowl, and arrange tomatoes opposite the avocado.
2. In a small bowl, mix 3 tablespoons vinegar, olive oil, and 1/2 teaspoon salt.
3. Pour dressing over salad; mix gently at the table, adding pepper and more salt to taste.

Classic Caesar Salad
Ingredients
The Dressing
6 anchovy fillets packed in oil, drained
1 small garlic clove
Kosher salt
2 large egg yolks
2 tablespoons fresh lemon juice, plus more
¾ teaspoon Dijon mustard
2 tablespoons olive oil
½ cup vegetable oil
3 tablespoons finely grated Parmesan
Freshly ground black pepper
The Croutons
3 cups torn 1" pieces country bread, with crusts
3 tablespoons olive oil
The Lettuce
3 romaine hearts, leaves separated
The Cheese
Parmesan, for serving

Directions
The Dressing
Chop together anchovy fillets, garlic, and pinch of salt. Use the side of a knife blade to mash into a paste, then scrape into a
medium bowl. Whisk in egg yolks, 2 Tbsp. lemon juice, and mustard. Adding drop by drop to start, gradually whisk in olive oil,
then vegetable oil; whisk until dressing is thick and glossy. Whisk in Parmesan. Season with salt, pepper, and more lemon
juice, if desired.
Do Ahead: Can be made 1 day ahead.
The Croutons
Make your own. Tearing, not cutting the bread ensures nooks and crannies that catch the dressing and add texture. Preheat
oven to 375°. Toss bread with olive oil on a baking sheet; season with salt and pepper. Bake, tossing occasionally, until
golden, 10–15 minutes.
The Lettuce
Use whole leaves; they provide the ideal mix of crispness, surface area, and structure.
The Cheese
Caesars crowned with a mound of grated Parmesan may look impressive, but all that clumpy cheese mutes the dressing.
Instead, use a vegetable peeler to thinly shave a modest amount on top for little salty bursts.
The Assembly
Skip the tongs. Use your hands to gently toss the lettuce, croutons, and dressing, then top off with the shaved Parm.


Healthy Taco Dip
Ingredients
6oz plain Greek yogurt
1 Tbsp taco seasoning
2 Roma tomatoes, diced
1/2 stalk Romaine lettuce, shredded
1/4 cup sliced black olives
1 cup reduced fat shredded Cheddar cheese
Tortilla chips
Directions
In a small bowl, combine greek yogurt with taco seasoning. Spread into the bottom of a pie plate. Top with cheese and
veggies. Serve immediately with chips.


Garlicky Green Beans with Pine Nuts
Ingredients
1 1/2 pounds green beans, trimmed
2 tablespoons olive oil
2 large cloves garlic, thinly sliced
1/3 cup (about 2 ounces) pine nuts
kosher salt
pepper
Directions
Bring a large pot of salted water to a boil. Add the green beans and cook until just tender, 3 to 5 minutes.
Meanwhile, heat the oil in a large skillet over medium heat. Add the garlic and cook, stirring, for 1 minute. Add the pine nuts
and cook until golden brown, about 3 minutes.
Drain the green beans and transfer to the skillet. Add 1/2 teaspoon salt and 1/4 teaspoon pepper and toss to coat. Transfer
to a serving bowl.

Thin Green Beans with Brown Butter and Roasted Chestnuts
Ingredients
2 pounds thin green beans or haricots verts, ends trimmed
½ stick (¼ cup) unsalted butter
6 ounces peeled and roasted chestnuts, sliced
Salt
Freshly ground black pepper
Directions
1. Bring a large pot of water to a boil. Add the beans and simmer for 5 minutes, or until almost tender. Drain and place under
cold running water to stop the cooking; drain again.
2. In a medium skillet, heat the butter over medium heat for about 4 minutes, until it sizzles and just begins to turn a rich
brown. Remove from the heat and add the chestnut slices, and salt and pepper to taste, and cook over low heat for 2
minutes. Toss the brown butter and chestnuts with the green beans to thoroughly coat them all.
3. Serve Immediately or place in a small casserole or shallow ovenproof dish, cover with foil, and refrigerate until ready to
serve. Reheat the beans, covered, in a 350 degree F oven for about 15 minutes, or until hot.
Variations: Substitute ¾ cup chopped or sliced nuts for the chestnuts.

Wilted Arugula and Portobello Mushrooms
Ingredients
1 tablespoon olive oil
1/2 small onion, chopped
2 cloves garlic, minced
1/8 teaspoon crushed red pepper flakes, or to taste
1 Portobello mushroom cap, chopped
1/4 cup dry sherry
1/4 cup chicken broth
4 cups arugula leaves
1/8 teaspoon ground black pepper
Directions
Heat olive oil in a large skillet over medium heat. Add onion and garlic and cook until soft, about 5 minutes. Stir in red pepper
flakes and chopped mushrooms and cook until mushrooms are coated with oil and begin to soften.
Pour in sherry and chicken broth. Simmer until liquid is reduced by half. Add arugula and cook until wilted, about one minute.
Season with black pepper. Serve immediately.

Grilled Portobello Mushrooms with Tomatoes and Fresh Mozzarella
Ingredients
3 tablespoons olive oil, plus extra for greasing grill pan
4 large portobello mushrooms (about 5 inches in diameter), stemmed
Salt and freshly ground black pepper
3 tablespoons extra-virgin olive oil, plus extra for drizzling
2 cloves garlic, minced
3 small to medium sized vine ripened tomatoes, cut into 1/2-inch pieces
8 ounces fresh water-packed mozzarella, drained, cut into 1/2-inch cubes
1/4 cup chopped fresh basil leaves
Directions
Prepare the barbecue (medium-high heat).
Drizzle 3 tablespoons of olive oil over both sides of the mushrooms. Sprinkle the mushrooms with salt and pepper. Drizzle
olive oil on grill pan to prevent mushrooms from sticking. Grill until the mushrooms are heated through and tender, about 5
minutes per side.
Meanwhile, whisk the extra-virgin olive oil and garlic in a medium bowl to blend. Add the tomatoes, cheese, and basil and
toss to coat. Season the tomato salad, to taste, with salt and pepper.
Place 1 hot grilled mushroom gill side up on each of 4 plates. Sprinkle with more salt and pepper. Spoon the tomato salad
atop the mushrooms, drizzle with extra-virgin olive oil to finish, about 1 tablespoon and serve.

Mushroom, Chestnut & Ale Pie (Vegan)
Ingredients
For the pastry:
100g plain flour
55g unsalted butter (or margerine if vegan)
Pinch of salt
Approx 2 tbsp cold water

For the filling:
1 tbsp garlic olive oil (or olive oil and chopped garlic)
200g chesnut mushrooms, sliced
200g chestnuts, cooked and peeled
1 yellow onion, diced
200ml ale
200ml vegetable stock
1 tbsp tomato paste
1 tbsp plain flour
Few sprigs of thyme and rosemary
Salt and pepper
Directions:
To make the pastry by hand, mix the flour with the butter in a bowl, rubbing the flour with your fingertips until it resembles
breadcrumbs. Mix in the salt and add water until a firm dough is formed. Or if you're lucky enough to own one, you can use a
large food processor to mix the dough!
Leave the dough, wrapped in cling film, in the fridge whilst you prepare the filling.
Preheat the oven to 190c. and put a saucepan on medium heat on the hob with 1 tbsp garlic olive oil.
Fry the onion for a few minutes until soft and translucent. Then add the mushrooms and chestnuts. Stir together and fry for 5
minutes. In the last minute, add the tbsp of flour and stir well until it dissolves.
Add the ale, stock, seasoning and herbs. Bring to the boil then reduce to a simmer and let cook for 20 minutes. Stirring
occasionally and adding more ale/stock/water if it begins to dry out.
Meanwhile, take the dough out of the fridge and roll to about 3mm thick. Cut pie lids the same size and shape as your pie
dish.
Create an 'x' shape in the middle of the lid. This will make a hole in the lid to let steam out during the cooking. Decorate
however else you wish!
Spoon the mixture into your pie dish(es) and top with the pie lids, using a fork to press the edges of the lids around the dish.
Cook in the oven for 20-30 minutes until the tops turn golden brown.


Fresh Cara Cara Navel Salsa with Tortilla Chips Recipe
Ingredients:
1/2 cup Cara Cara orange segments, diced
1 cup Roma tomatoes, diced
1 Tbsp. red onion, small dice
1 tsp. jalapeño pepper, minced
2 Tbsp. cilantro leaves, minced
1/8 tsp. salt
Directions
Combine all ingredients and toss gently to mix thoroughly. Cover and refrigerate for 30 minutes to blend flavors.
Serve with chips, or use as a topping for white fish, shrimp, chicken, or tacos.

Cara Cara Orange Curd
(Makes about 1 cup)
1/2 - 3/4 cups orange juice from 2 oranges
zest from one orange
1 tablespoon lemon juice
1 large egg
2 large yolks
1/4 cup granulated sugar
4 tablespoons unsalted butter, cut into chunks and softened
pinch of salt
Directions
Pour the orange juice into a small sauce pan over medium-high heat. Bring the juice to a rapid simmer and let it reduce down
to approximately 1/4 cup. This should take 2-4 minutes.
Transfer the orange juice to a measuring cup to cool. Stir in the zest and lemon juice.
In a separate bowl, whisk together the egg, yolks, and sugar. When the orange juice has cooled to room temperature, whisk
it into the egg mixture in a steady stream.
Place a clean bowl with a strainer over the top next to the stove.
Pour the egg and juice mixture back into your small sauce pan and set it over medium heat. Stir slowly but constantly until
the mixture has thickened to a pudding-like consistency - about 6-8 minutes or until the mixture is 180°.
Strain the mixture into the clean bowl to remove the zest and any bits of cooked egg. (Alternatively, you can leave the zest in
the curd for a chunkier texture.) Stir in the butter and the pinch of salt while the curd is still warm.
Store the curd in a clean jar with a lid. It will keep refrigerated for about a week        

Cara Cara Orange Cupcakes
Ingredients:
3/4 cup Greek yogurt, at room temperature
3/4 cup sugar
1 1/2 cup flour
1/2 cup canola oil
1/4 cup cara cara orange juice
2 teaspoons baking powder
1/4 teaspoon salt
2 eggs, at room temperature
zest of 2 Cara Cara oranges
orange frosting
Directions:
Preheat oven to 350. Grease or line 12 wells in a cupcake pan.
Whisk together the dry ingredients. Set aside.
Mix together the oil, zest, yogurt, juice and eggs.
Slowly add the dry ingredients. Mix thoroughly.
Fill 2/3 of the way full.
Bake for 15 minutes or until a toothpick in the center of the center cupcake comes out clean.
Cool on a wire rack before icing.

Ambrosia Apple, Sage and Celeriac Soup
1 large celeriac, peeled and cubed
2 large Ambrosia apples, peeled and cubed
1 medium ‘Walla Walla’ onion, sliced
10 sage leaves
5 sprigs of thyme
1.5 litres organic chicken stock
extra virgin olive oil for roasting
salt
Garnish:
baguette, sliced and toasted
Naramata Bench Blue Cheese (Cambozola or other blue cheese works perfectly)
walnuts, toasted
small sage leaves, fried to crisp
parsley, finely chopped
Maldon sea salt if needed
Directions:
Preheat oven to 180°C (350°F).
In a large roasting pan toss celeriac, onion, apples, thyme and sage, season with a bit of salt and a good drizzle of extra
virgin olive oil.
Put in heated oven, stirring occasionally, until the celeriac has softened but not coloured. Transfer from roasting pan into
saucepan and add chicken stock. Simmer for 20 minutes until apple and celeriac are soft.
Remove from heat; use a hand blender to whizz into creamy perfection (make sure to remove thyme twigs).
Prepare Crostini garnish:
Toast baguette rounds.
Top with a thick smear of cheese, walnuts and a fried sage leaf. Ladle soup into bowls and float Crostini in the centre of the
bowl. Sprinkle with parsley and extra chopped walnuts.

Ambrosia Apple Tartlets
Ingredients:
1 pkg puff pastry sheet
100 ml brown sugar
40 ml unsalted butter
4 Ambrosia apples - 900 grams
5 ml freshly grated lemon zest
5 ml cinnamon
1 egg
Directions:
Preheat oven to 205°C (400°F).
Remove core from apples and slice thinly in a crescent moon shape. Set aside in water with a splash of lemon juice. In a
saucepan, heat butter, sugar, lemon and cinnamon until emulsified. Add sliced apples and cook over medium heat for a few
minutes only incorporating the butter sugar mixture.
Divide mixture into 6 ovenproof ramekins and fill just to the top of the ramekin.Roll out puff pastry to a thin layer. Divide
pastry into 6 portions making sure each portion fully covers the ramekin over the edge a little bit. Press down firmly on the
edges to seal the pastry to the ramekin.
Brush with an egg wash and bake until pastry is golden brown (approx. 20-25 minutes). Remove from oven. Let cool. Serve
with the very best Vanilla bean ice cream you can find.

Chocolate-Covered Bananas
Ingredients
8 ounces semisweet chocolate, chopped
6 popsicle sticks or wooden skewers
2 bananas, peeled and cut crosswise into thirds
1/3 cup coarsely chopped salted peanuts
Directions
Place chocolate in a heatproof bowl set over (not in) a pan of gently simmering water. Stir just until melted.
Line a baking sheet with waxed paper. Insert a popsicle stick in one end of each banana piece. Dip banana, one piece at a
time, in chocolate, spooning on additional chocolate to cover.
Sprinkle each banana with peanuts, and set on prepared baking sheet. Refrigerate until chocolate is firm, 20 minutes, or up
to 3 days.

Banana Pudding Parfaits
Ingredients
2/3 cup sugar
1/4 cup cornstarch
1/4 teaspoon salt
2 1/2 cups milk
4 large egg yolks
2 tablespoons unsalted butter, cut into pieces
1 teaspoon pure vanilla extract
2 bananas, plus more for garnish
12 shortbread or other vanilla-flavored cookies (4 to 5 ounces total), crumbled, plus more for garnish
Sweetened whipped cream, for garnish
Directions
Have ready a fine-mesh sieve over a medium bowl. In a medium saucepan, off heat, whisk together sugar, cornstarch, and
salt. Very gradually (a few tablespoons at a time), whisk in milk, taking care to dissolve cornstarch; whisk in egg yolks.
Whisking constantly, cook mixture over medium heat until the first large bubble forms and sputters. Reduce heat to low;
whisking constantly, cook 1 minute. Remove from heat, and immediately pour through sieve into bowl. Stir butter and vanilla
into hot pudding. Let pudding cool slightly; meanwhile, slice bananas.
In six 8-ounce glasses, alternately layer warm pudding with cookies and bananas, ending with pudding and covering
bananas as completely as you can to prevent discoloration. Refrigerate until set, at least 1 hour, and covered with plastic
wrap, up to 2 days.
To serve, top with whipped cream and more crumbled cookies and sliced bananas.
Friday December 19th
(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
Romaine Lettuce
Green Beans
Portabella Mushrooms
Roma Tomatoes
Cara Cara Oranges
Ambrosia Apples
Bananas  (Jumbo, Lge)
Chestnuts (Jumbo)