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This week's Recipes ...
Friday February 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
Pressure
 - DASH - diet click here

Chard Red  
Graffiti Eggplant
Purple Top Turnips
Yellow Onion
Red Peppers   Jumbo bags, LG bags
Cripps Pink Apples
Valencia Oranges
Italian Parsley  Jumbo, large bags
Red Chard and Caramelized Onions
1 large yellow onion, chopped
2 tablespoons olive oil
1 teaspoon brown sugar
1 bunch red Swiss chard, rinsed and chopped
1/4 cup kalamata olives
2 tablespoons capers
1/2 teaspoon coarse sea salt, or to taste
freshly ground black pepper to taste
1        lemon, juiced

Directions
-In a cast iron skillet, cook onions in olive oil over medium-high heat until they begin to brown. Stir in brown sugar, and
continue cooking for a few minutes.
-When onions are brown and tender, stir in chard and olives. Cook until chard is slightly wilted. Stir in capers and salt, and
continue cooking until chard is completely wilted, about 3 minutes. Season with black pepper and squeeze lemon over the
top.


Sautéed Chard With Garlic And Lemon
Ingredients
2 tablespoons olive oil
4 garlic cloves, thinly sliced
1 teaspoon crushed red pepper flakes
2 large bunches chard, ribs and stems removed and reserved, leaves torn into 2” pieces (about 12 cups)
Kosher salt and freshly ground black pepper
2 tablespoons fresh lemon juice
Directions
Heat oil in a large skillet over medium heat. Cook garlic, stirring occasionally, until golden brown, about 2 minutes. Add red
pepper flakes and half of Swiss chard, season with salt and pepper, and cook, tossing often, until wilted, about 4 minutes.
Add lemon juice and remaining chard and cook, tossing, just until all chard is wilted, about 1 minute; season with salt and
pepper.


Pasta e Fagioli with Roasted Red Peppers and Swiss Chard
Ingredients
2 tablespoons extra-virgin olive oil
1 medium onion, coarsely chopped
1 carrot, coarsely chopped
1 pound red Swiss chard, stems and inner ribs discarded, leaves cut crosswise into 1-inch ribbons
Two 15-ounce cans small white beans, drained
5 cups chicken or vegetable stock or canned low-sodium broth
1/2 cup chopped roasted red peppers
1/4 cup finely chopped flat-leaf parsley
3/4 cup broken fine egg noodles
2 teaspoons balsamic vinegar
Salt and freshly ground pepper
Freshly grated Parmesan cheese, for serving
Directions
In a medium saucepan, heat the olive oil until shimmering. Add the onion and carrot and cook over moderately high heat,
stirring, until lightly browned, about 5 minutes. Add the Swiss chard and cook until wilted. Add the beans, stock, red peppers
and 3 tablespoons of the parsley and bring the soup to a simmer. Cover partially and simmer the soup until the vegetables
are tender, about 15 minutes.
Meanwhile, bring a medium saucepan of salted water to a boil. Add the broken egg noodles and cook until al dente. Drain
the noodles well.
Using a slotted spoon, transfer half of the vegetables to a blender along with a bit of the broth; puree until smooth. Return
the puree to the soup. Add the noodles and balsamic vinegar, season with salt and pepper and simmer for 2 minutes. Stir in
the remaining 1 tablespoon of parsley, ladle the soup into bowls and serve at once, passing the Parmesan cheese at the
table.


Easy Crispy Eggplant / Baked Eggplant Recipe
Ingredients:
1 Eggplant
5 tbsp of Corn Starch
2 tbsp of Chili Powder
Salt to taste
3 tbsp Bread crumbs
Directions
Wash and clean Eggplant and prep them in the cutting board.
Slice them for about 1/4 inch thickness.
Sprinkle salt on each slice and stack them as layer.
Place a heavy weight above the stacked eggplant (Here I have kept a cast iron pan on top of the eggplant slices). Rest them
for about 30 min to 45 min...this process will release a bitter black liquid, and also makes the eggplant to become firmer..
Pat dry the eggplant slices with tissue or dry cloth. Make sure you remove the black liquid...
Make thin paste with salt, chili powder, corn starch by adding little water. Make sure the corn starch is not too thick. Thicker
corn starch will make it little hard and chewy.
Dip eggplant slices in this paste and coat them with bread crumbs (sorry, I forgot to take a snap of it..). In a greased tray,
arrange them for baking. Leave enough space in between the slices for crispier eggplant, here I made 2 batches for baking.
Preheat the oven to 350 degrees.
Bake it for 20min in the 350 degrees in the oven, by flipping them occasionally. VOILA, our crispiest eggplant is ready...


Roasted Eggplant Recipe with Almond Butter Coconut Sauce
Ingredients
The eggplant:
1¼ pounds eggplant (Japanese, globe or white)
1 tsp kosher salt
1 tbsp olive oil
The sauce:
⅓ cup almond butter
½ cup lite coconut milk
1 tsp brown sugar
1 tbsp fish sauce
1 tsp chili-garlic sauce
1½ tsp fresh lime juice
¼ cup minced cilantro
Directions:
The eggplant:
Cut the eggplant into ½-inch slices. Sprinkle both sides of slices with kosher salt and, using your hands, gently press the salt
into the eggplant.
Lay the eggplant slices in a colander, set in a sink, and let it rest for 1 hour. This will help to draw some of the bitterness and
extra liquid out of the eggplant, and will help to give the vegetable a pleasing taste and texture.
Preheat the oven to 450 degrees F.
Remove the eggplant slices from the colander, rinse off the salt and pat dry with paper towel.
Line a baking sheet with foil. Lay the eggplant on the foil and brush both sides of the slices with olive oil.
Roast the eggplant for 20 to 30 minutes, or until the eggplant is tender.
The sauce:
While the eggplant is cooking, make the sauce. In a food processor or heavy-duty blender, combine the almond butter, lite
coconut milk, brown sugar, fish sauce, chili-garlic sauce and lime juice. Pulse until the mixture is smooth.
Pour the sauce into a small saucepan set over low heat. Cook, stirring occasionally, until the sauce is warm and slightly
thickened, 5 to 7 minutes.
Divide the eggplant slices between plates and drizzle with the sauce. Garnish with minced cilantro. Serve.


Eggplant Sofrito Recipe
Ingredients
2 tablespoons olive oil
2 yellow onions
6 cloves garlic
salt & pepper
2 graffiti eggplants (substitute 2 small eggplants)
2 tomatoes
1 lemon
1 cup water
1 bunch fresh mint
Prep the Ingredients
Peel the onions and eggplants and dice both into small pieces. Peel and mince the garlic. Medium dice the tomatoes.
Remove the peel from the lemon and finely mince the peel to make lemon zest. You only need 4 teaspoons of zest for this
recipe but you can always zest the entire lemon and keep the rest for another dish. Reserve the lemon for later use.
Pick the leaves off the mint stems. Discard the stems and roughly chop the remaining leaves.
Prepare the Sofrito
Heat a medium sized pan over medium heat until hot. Add 1 tablespoon of olive oil and when hot, add the onion and garlic.
Season with salt and pepper and cook until the onion softens, about 5 minutes.
Add the remaining 1 tablespoon olive oil, eggplant, tomato, lemon zest and juice from the reserved lemon. Add 1 cup of
water and cook over medium-high heat for 12 minutes. Be sure to stir occasionally so the Sofrito doesn't burn in the bottom
of the pan.
Remove from heat and add the chopped mint. Taste and adjust seasonings with salt and pepper.


Simple SIMMERED PURPLE TOP TURNIPS with Butter
Ingredients
2 large turnips (approx 8 oz)
1 TBS butter and 1 TBS butter
salt and black pepper
Directions
Cut turnips like lemon wedges (washed, but no need to peel). Place turnip wedges into a pot just wide enough to fit in a
single layer. Add enough water to cover half way up the turnips.
Add 1 TBS butter and pinch of salt. Simmer covered until almost tender. Finish uncovered until water is reduced by half.  Stir
in 1 TBS butter and add salt and black pepper to taste.
Variations:
Sweet: Add ¼ cup honey or brown sugar with water at beginning, simmer until turnips are tender, cook uncovered until sauce
thickens. Stir in butter.
Soy-Ginger: Add 1 TBS soy sauce, 2 tsp chopped fresh ginger and 1 TBS honey with water at beginning, simmer until
turnips are tender, cook uncovered until saucy consistency. Stir in butter.


Green Bean, Turnip and Eggplant Stew
2 1⁄4 cups chicken broth, nonfat and low sodium
1 medium onion, minced
2 garlic cloves, minced
3 cups green beans, chopped in 1-inch lengths
3 medium carrots, peeled and sliced
3 cups turnips, diced
3 cups eggplants, diced
1⁄2 teaspoon ground black pepper
1 teaspoon dried basil
1 teaspoon dried oregano
3 scallions, minced
Directions
Heat 1/4 cup broth in large saucepan. Add onion and garlic and saute till onion begins to soften, about 3 minutes.
Stir in remaining broth, beans, carrots, turnips, eggplant, black pepper, basil and oregano and bring to a boil. Reduce heat,
cover and simmer til vegetables are just tender, about 25 minutes.
Serve topped with scallions.


Grilled Turnips with Garlic
Ingredients
1 pound turnips, sliced 1/4 inch thick
Extra-virgin olive oil
Salt and freshly ground pepper
1 tablespoon minced garlic
2 tablespoons finely chopped Italian parsley
Grated zest of 1 lemon
Directions
Light a grill. Brush the turnips on both sides with 1 tablespoon of olive oil; season with salt and pepper. Grill the turnips over
moderately high heat until tender, 2 minutes per side. Transfer to a platter.
In a skillet, cook the garlic in 2 tablespoons of olive oil over high heat just until sizzling. Reduce the heat to low and cook until
the garlic is golden, 2 minutes. Off the heat, stir in the parsley and 1/2 teaspoon of pepper. Spoon the oil over the turnips
and top with the lemon zest.


Sautéed Turnips and Peppers
Ingredients:
2 tablespoons extra-virgin olive oil
3 to 4 medium turnips, cut into 1/2-inch-thick rounds,
then peeled and sliced into strips
2 medium red bell peppers, cut into short, narrow strips
1/4 cup minced fresh parsley or dill, or a combination
2 scallions, thinly sliced
Salt and freshly ground pepper to taste
Heat the oil in a large skillet. Add the turnips and bell peppers and sauté over medium heat, stirring frequently, until the
vegetables are tender-crisp to your liking, about 6 to 8 minutes.
Stir in the fresh herbs and scallion, season with salt and pepper, and serve.

Red Pepper Hummus

Prep: 10 min. You can easily double this recipe. Stir the tahini thoroughly before measuring it.
Yield
Makes 3 1/4 cups
Ingredients
•        2  (15-ounce) cans chickpeas, rinsed and drained
•        3  garlic cloves
•        1/2  cup  jarred roasted red bell peppers, drained
•        1/2  cup  tahini
•        1/4  cup  water
•        2  tablespoons  olive oil
•        1 1/2  teaspoons  salt
•        1/2  teaspoon  ground cumin
•        1/4  teaspoon  ground red pepper
•        1/3  to 1/2 cup fresh lime juice
•        Garnish: fresh flat-leaf parsley sprigs
Preparation
Process first 9 ingredients and 1/3 cup lime juice in a food processor or blender until smooth, stopping to scrape down sides;
add additional lime juice, if necessary, until desired consistency. Cover and chill until ready to serve. Garnish, if desired.


Roasted Green Beans With Peppers and Onions
INGREDIENTS
1 lb green beans (frozen or fresh, ends trimmed)
1 red pepper, cut into thin strips
1 yellow pepper, cut into thin strips
1 large onion, cut into thin strips
1⁄2 cup balsamic vinaigrette
1⁄2 cup shredded low-moisture part-skim mozzarella cheese
DIRECTIONS
Preheat oven to 400 degrees.
Toss vegetables with dressing in large roasting pan.
Bake 30 minutes or until vegetables are tender, stirring after 15 minutes.
Sprinkle with cheese.
Bake an additional 2-3 minutes or until cheese is melted.


VEGAN GREEN BEAN CASSEROLE
Ingredients
1 pound green beans, rinsed, trimmed and cut in half
Sea salt and black pepper
2 Tbsp vegan butter or olive oil
1 shallot, minced
2 cloves garlic, minced
1 cup finely chopped mushrooms (button, baby bella or cremini)
2 Tbsp all purpose flour
3/4 cup vegetable broth
1 cup unsweetened plain almond milk
1 1/2 cups crispy fried onions (I love Trader’s Brand - check ingredients to ensure vegan friendly), divided
Directions
-Preheat oven to 400 degrees and bring a large pot of water to a boil and salt well - it will help season the green beans. Add
green beans and cook for 5 minutes, then drain and place in an ice water bath to stop cooking. Drain and set aside.
-In the meantime, start preparing sauce. In a large oven-safe skillet over medium heat, add vegan butter or olive oil and
shallots and garlic. Season with salt and pepper and stir. Cook for 2-3 minutes, then add mushrooms and season with a bit
more salt and pepper. Cook for 3-4 minutes more or until lightly browned.
-Sprinkle in flour and whisk to stir and coat the veggies. Cook for 1 minute, then slowly add in veggie stock, whisking to
incorporate.
-Add almond milk next and whisk to stir again. Season with a touch more salt and pepper bring to a simmer, then reduce heat
to low to thicken. Cook for 5-7 minutes more, or until thick and bubbly. Taste and adjust seasonings as needed.
-Remove from heat and add 1/2 cup of the fried onions and all of the cooked green beans. Toss to coat well, and top with
remaining fried onions.
-Bake in 400 degree oven for 15 minutes, or until warmed through and bubbly and slightly browned on top. Serve
immediately (handle pan carefully).
-Leftovers store well in the fridge for up to a few days.

Overnight Tabbouleh Recipe
Serves/Makes: 6
Ready in: > 5 hrs


Ingredients:
•        2 1/2 cups bulgur
•        1/3 cup chopped green onions
•        3 1/2 cups fresh parsley leaves - (packed)
•        2 large carrots - cut into 1" pieces
•        1 large red bell pepper - cut 1" pieces
•        2 cups tomato juice
•        1 1/2 cup water
•        1/2 cup extra-virgin olive oil
•        1/2 cup fresh lemon juice
•        1/2 teaspoon freshly-ground black pepper
•        3 tablespoons chopped fresh thyme
Directions:
Place bulgur and onions in large bowl.
Finely chop parsley in processor. Add to bulgur.
Chop carrots and bell pepper in processor; add to bulgur.
Add tomato juice and next 5 ingredients; toss. Cover; chill overnight. Mix thyme into tabbouleh.
This recipe for Overnight Tabbouleh serves/makes 6.

Hot & Fruity Oatmeal
Ingredients
Instant, Quick, and Regular Oats Cereal, 1 cup, dry, yields
Apples, fresh, 1 medium
Cinnamon, ground, 2 tbsp
Vanilla Extract, 2 tbsp
Raisins, 1 small box (1.5 oz)
Brown Sugar, 2 tsp packed
Milk, nonfat, 0.5 cup
Water, tap, 2 cup (8 fl oz)
Water, tap, 0.25 cup (8 fl oz)
Directions
Core and chop apples (unpeeled).
in a small pot add 1/4 cup water, brown sugar, apples, raisins, cinnamon and vanilla extract and simmer on medium heat until
apples are extra soft and liquids are a syrupy consistency.
While the fruit are cooking, in a medium sized pot bring the rest of the water to a boil.
Add the oatmeal and cook as usual until done. Combine the oatmeal and fruit concoction and simmer on low heat.
Add milk , cover and turn off heat.
Serve hot or warm.


Red Apple Salad with Oranges and Feta
Ingredients
3 seedless oranges
6 cups baby arugula
1 apple, cored and thinly sliced
3 tablespoons freshly squeezed orange juice
2 tablespoons extra-virgin olive oil
1 tablespoon fresh lemon juice
¼ teaspoon coarse salt
1/8 teaspoon freshly ground black pepper, divided
½ cup crumbled feta or blue cheese
Instructions
Grate rind from 1 orange into a small bowl and set aside.
Peel all oranges and section. Reserve juice, squeezing more for the dressing if needed. Combine arugula, orange sections
and apple in a large bowl.
Whisk 3 tablespoons orange juice, olive oil, lemon juice, salt and pepper with orange rind. Pour over salad and toss gently.
Spoon onto individual serving plates and sprinkle with feta.


Valencian Salad (Ensalada Valenciana)
1 head romaine lettuce
2 navel oranges
1/4 cup white wine vinegar
1 tablespoon honey
1 teaspoon fresh thyme, chopped
3/4 cup olive oil
Kosher or fine sea salt and freshly ground black pepper
1 medium red onion, cut in 1/2, then into 1/4-inch slivers
1 cup kalamata, oil-cured, or Sicilian olives, pitted
Directions
-Discard any brown or wilted leaves from the romaine. Separate the head into individual leaves. Trim the thick center ribs
from the romaine leaves, and tear the rest of the leaf into bite sized pieces. Wash and dry the lettuce, preferably in a salad
spinner. The romaine may be cleaned up to a couple of hours before serving; refrigerate it in a serving bowl covered with a
damp towel.
-Cut the tops and bottoms off the oranges with a paring knife. Trim off the skin, removing as much of the white pith as
possible. Remove the sections from between the membranes with a paring knife. Work over a medium bowl to catch any juice
from the oranges. Set the orange segments aside in a small bowl.
-Whisk the collected orange juice, vinegar, honey, and thyme together. Whisk in the olive oil in a thin stream until blended.
Season with salt and pepper, to taste.
-Toss the lettuce, onion and olives together with the dressing in a serving bowl. Scatter the orange segments over the salad
and serve


Orange-Sesame Salad Dressing

Ingredients
2 whole Valencia Oranges (zest And Juice)
½ teaspoons Black Pepper
½ cups Sour Cream
½ teaspoons Parsley
2 Tablespoons Olive Oil
1 Tablespoon Honey
3 Tablespoons Sesame Seeds
Directions
In a bowl, add all ingredients and whisk together well. Transfer to an airtight container and refrigerate until ready to serve.
Delicious on a fruit and green mixed salad! Enjoy.


Homemade Apple Sauce

Ingredients
5 apples, peeled, cored, and chopped
4 tbsp brown sugar
3 tsp cinnamon
Directions
*Place the apple pieces in a large pot and cook on medium heat.
*Add a little water to the pot if it looks dry.
*Once all the apples are soft (about 20-30 mins) mash the apples.
*Add the brown sugar and cinnamon and stir.