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This week's Recipes ...
Friday April 24th
(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
Green Cabbage
Zephry / Yellow Squash
Grape Tomatoes
Red Bartlett Pears
Italian Parsley  (Lge, Jumbo Bags)
Portabella Mushroom   (Jumbo, LG
Roasted Green Cabbage Wedges with Olive Oil and Lemon
1 small head green cabbage (about 2 1/2 pounds), cut into 8 wedges, core intact
1/2 teaspoon extra-virgin olive oil
Coarse salt and freshly ground pepper
1 lemon, cut into wedges
Preheat oven to 450 degrees.
Arrange cabbage on a rimmed baking sheet. Brush both sides of wedges with oil.
Season with salt and pepper.
Roast, flipping halfway through, until edges are brown and crisp, 25 to 30 minutes.
Squeeze lemons over cabbage.

Vegan Cabbage Rolls
1 medium onion, chopped
pinch baking soda
4 cloves garlic clove, minced
28-ounce can diced fire-roasted tomatoes*
16-ounce can diced fire-roasted tomatoes*, pureed in blender
1 tablespoon tomato paste
1 teaspoon salt* (or to taste)
generous grating black pepper
1/4 cup raisins
1 large cabbage
3 cups cooked lentils (from 1 1/4 cup dry)
1 cup cooked grain (bulgur wheat, kasha, brown rice, quinoa, etc.)
1 medium onion, minced
2 cloves garlic, minced
2 tablespoons minced fresh parsley
2 teaspoons lemon juice
1 teaspoon paprika (smoked or regular)
1/2 teaspoon freshly ground black pepper (or to taste)
1/2 teaspoon salt* (or to taste)
1/4 teaspoon allspice
Sauce: Heat a large non-stick pan and add the onions and a pinch of baking soda. Cook until the onion softens, about 3-5
minutes. Stir in the garlic and cook for another minute. Add all remaining sauce ingredients except the raisins, reduce heat to
low, and cover. Cook for at least 30 minutes as you prepare the cabbage leaves and filling.
Fill a large deep pan with enough water to cover a cabbage and bring it to a boil. Remove all torn or ragged outer leaves
from the cabbage. Use a paring knife to cut at an angle around the core and remove as much of it as you can. Put the
cabbage core-end up into the boiling water and cook until the leaves soften and begin to come free of the cabbage; you may
use a fork or tongs to loosen leaves if they become stuck, but be careful not to tear them. Remove each leaf and repeat until
you have 10-12 whole cabbage leaves. (I’ve also read that you can freeze the cabbage overnight and let it thaw the next
day; the leaves will be softened the same as after boiling. I haven’t tried this, though.)
Place the leaves and the remaining cabbage head in a strainer and rinse under cold water. Finely shred the cabbage
remaining on the head and add it to the sauce along with the raisins. Keep the sauce covered and continue to cook on very
In a medium bowl, mix the lentils and all remaining ingredients, adding salt and pepper to taste. Dry each cabbage leaf gently
and trim the thick rib near the stem end of each leaf.
Put a cabbage leaf on your work surface with the concave side up, like a cup, and the stem end toward you. Place about 1/3
cup of the lentil mixture near the stem end (a little more for large leaves, less for smaller ones) and mold it into an oblong
shape. Fold the stem up over the filling and then fold each of the sides toward the middle. Roll the filling up the rest of the
leaf. You should have a nice, tight package. Place it on a plate and repeat with remaining leaves. (If you have some filling left
over, it makes a delicious salad.)
Spread about half of the tomato sauce in the bottom of a large Dutch oven or other heavy pot. Place each cabbage roll,
seam-side down, on top of the sauce in a single layer. (It’s okay if it’s a snug fit.) Spread the remaining sauce over the rolls.
Cover and cook on your lowest heat setting until the cabbage is tender, about 45-60 minutes, being careful not to burn the
To serve, place two cabbage rolls on a plate and cover with sauce.

This is a very mild filling, inspired by Eastern European recipes that don’t use a lot of seasonings. Therefore, you can use it
as a template to make rolls that reflect whatever culinary heritage you like. Here are some seasoning ideas:
-Spice it up with red pepper flakes or cayenne, or go in a Louisiana direction by adding some Creole seasoning.
-Add chili powder and cumin for southwestern flair.
-Make them more like Polish golabki by adding sauerkraut to the sauce or filling.
-Throw in some chopped fresh dill or caraway seeds
-Give it an Italian twist with oregano and basil.
-Go in a Middle Eastern direction by increasing the allspice and adding cinnamon and perhaps some mint (or season like
stuffed grape leaves).
*For low-sodium diets, omit the salt and use salt-free canned tomatoes.

Creamy Rutabaga and Cabbage Soup
1 large white onion, chopped
2 cloves garlic, minced
3 tsp. extra virgin olive oil
4-6 cups water
2-3 carrots (depending on size), sliced
1 head cabbage, quartered and sliced
1 tsp. parsley, finely chopped
1 rutabaga, peeled and cubed
1 tbsp. butter
1/4 cup whole milk
salt and pepper
white wine vinegar
Cut veggies. In a large stock pot, heat olive oil and saute onions and garlic. This will take about 5 minutes (don’t let it burn),
then reduce the heat to medium and add water, carrots and parsley.
In a separate sauce pot, start cooking rutabaga in water on high heat. Once boiling, the rutabaga will take about 10 minutes
to soften. Drain then return to the sauce pot, adding butter and mashing well. Stir in milk, or other non-dairy milk product, to
achieve desired creaminess.
Back in the large pot, drop cabbage in once water is close to a boil. Turn down to low heat and allow to simmer for about 20
minutes. Stir mashed rutabaga into soup, and continue at a simmer in order for the flavors to blend, about 10-15 minutes.
When serving, drizzle a little white wine vinegar into bowls.

1 large rutabaga, about 3/4 pound (340g), peeled and coarsely shredded
1 medium yam, about 1/2 pound (226g), peeled and coarsely shredded
1 medium onion, sliced vertically into half moons
1 large leaf kale, rib discarded, chopped into bite size pieces
   -or 2 small bulbs baby bok choy, chopped
1/2 cup (120 ml) water
1/2 cup (120 ml) raisins
Pinch cayenne
Salt and pepper
2 tablespoons chopped green onions
1 sprig fresh herbs (parsley, cilantro, basil)
-Combine the rutabaga, yam, onion, and kale in a large deep skillet. Add the water and cook and stir over high heat for 4 to
7 minutes, or until the vegetables are tender. Add 1 or more tablespoons of water as needed to cook the vegetables and
prevent burning.
-Add the raisins and cayenne, and season with salt and pepper to taste. Transfer to an attractive serving bowl or platter and
garnish with the green onions and herbs.

Mashed Rutabaga & Squash with Roasted Garlic (Vegan, Paleo, Gluten-free)

1 small winter squash (I used carnival), halved, seeds scooped out (or use half a butternut squash)
1 head garlic
1 large rutabaga, trimmed, peeled, and cut into 1-inch chunks
2 teaspoons olive oil, plus extra for roasting
1/3-1/2 cup coconut milk
Salt and pepper to taste
Chopped fresh chives, optional, for garnish

Preheat the oven to 400.  
Remove the outer skins from the head of garlic, leaving the skin on the individual cloves.  Slice off the top so that the upper
part of each clove is exposed.  Drizzle a little olive oil over the cut part of the cloves, and wrap the head of garlic in tinfoil.

Brush a little olive oil on the insides of the cut squash.  Place the wrapped garlic and the squash, cut side up, in a baking
dish lined with parchment or tinfoil.  Bake for 45-60 minutes, or until the squash is tender when pierced with a fork and the
garlic cloves are soft when squeezed.  Set aside to cool.

While the squash and garlic are roasting, place the cubed rutabaga in a saucepan with water to cover.  Bring to a boil and
simmer, covered, for 30-40 minutes or until tender when pierced with a fork.  Drain and place in the bowl of your food

When the garlic is cool enough to handle, squeeze out the cloves and add them to the food processor.  Scoop out the
squash flesh and add that, too.  Add two teaspoons of olive oil and a little salt and pepper, and pulse to combine.  Add the
coconut milk a little bit at a time, just until the mixture is smooth.  Taste and adjust seasonings.  If necessary, transfer the
mixture to the saucepan and reheat it on low, stirring constantly.  Serve hot, with chives on top if desired.

Simple Summer Pasta
1 pound tomatoes, cored and finely chopped
1 tablespoon chopped basil
1 tablespoon chopped parsley
2 garlic cloves, minced
2 teaspoons kosher salt
½ tsp. red pepper flakes (or one small red chile)
1/3 cup extra-virgin olive oil
12 ounces linguine or other pasta
1 large zucchini or summer squash
1/4 cup freshly grated Parmigiano-Reggiano cheese, plus more for serving
In a large bowl, toss the tomatoes with the basil, parsley, garlic, salt, chile and olive oil.  
In a large pot of boiling salted water, cook the linguine until al dente; drain well.
Add the linguine to the bowl along with the sliced zucchini and toss. Add the ¼ cup of grated cheese, toss again and serve.
Top with grated cheese if desired.

Grilled Vegetable Skewers
1 cup baby bella mushrooms
2 bell peppers
1 yellow summer squash
½ red onion
2 tbsp Enzo Garlic Olive Oil
1 tbsp steak seasoning
*also can include grape tomatoes
Preheat the grill to medium heat.
Slice the bell peppers, squash and onion.
Skewer the vegetables onto 6-8 skewers.
Brush the olive oil on all sides of the skewers.
Sprinkle the steak seasoning evenly over the skewers.
Place on the grill.
Grill for 10-12 minutes, rotating throughout the process.

Grilled Stuffed Portobello Mushrooms:
Roasted tomatoes:
12 cherry or grape tomatoes, halved
1 tablespoon olive oil
1 teaspoon fresh chopped thyme leaves
Salt and pepper to taste
Grilled mushrooms:
4 large Portobello mushrooms
3 tablespoons olive oil
1 tablespoon lemon juice
1 large garlic clove, finely chopped
4 ounces of plain goat cheese
Salt and pepper, to taste
Preheat oven to 375 degrees.
Spread the tomato halves on a greased cookie sheet. Drizzle with olive oil. Sprinkle with thyme leaves, salt, and pepper.
Roast tomatoes in the oven for 20 minutes until they start to shrivel.
In the meantime, gently wipe the outside of the mushroom with a damp paper towel. Remove and discard the stems. Then
gently scrape out the inside (or gills) of the mushrooms using the back of a teaspoon.
Once the tomatoes come out of the oven, preheat the boiler. Place an oven rack on the second shelf from the top.
Arrange mushrooms on a foil lined baking sheet.
In a small bowl, whisk together olive oil, lemon juice and garlic.
Brush the mushrooms inside and out with the olive oil mixture. Place under the boiler and cook for 3-5 minutes or until the
edges start to turn brown.
Remove mushrooms from the oven. Arrange the tomatoes and the cheese evenly over the four mushrooms. Sprinkle with
salt and pepper.
Transfer mushrooms to a prepared grill, or reduce the oven to 375 degrees. Grill or bake for approximately 12 minutes or
until the cheese begins to melt.
Serve warm.

Grilled Portobello-Goat Cheese Pitas
*If the tomatoes are ripe, skip grilling them. Serve with a tropical fruit salad of mangoes, cantaloupe, and pineapple sprinkled
with toasted coconut.
1 1/2 teaspoons bottled minced garlic
1 teaspoon olive oil
4 (6-inch) pita rounds
1/2 teaspoon salt, divided
1/4 teaspoon black pepper, divided
1 (6-ounce) package portobello mushrooms
2 medium tomatoes, cut into 1/4-inch-thick slices
1/3 cup (3 ounces) goat cheese
1/2 cup chopped fresh basil
Preheat a grill pan over medium heat.
Combine garlic and oil; brush evenly over pitas. Sprinkle 1/4 teaspoon salt and 1/8 teaspoon pepper evenly over pitas. Place
pitas in pan, and cook 2 minutes on each side or until toasted.
Sprinkle 1/4 teaspoon salt and 1/8 teaspoon pepper evenly over mushrooms and tomatoes. Place mushrooms in pan; cook 6
minutes or until tender, turning once. Remove mushrooms from pan. Add tomatoes to pan; cook 1 minute.
Spread goat cheese evenly over pitas. Arrange the mushrooms and tomatoes evenly over pitas. Sprinkle with chopped basil.

Cantaloupe Smoothie
1⁄2 cup orange juice
1⁄2 cup peeled seeded and cubed cantaloupe
1⁄2 cup ice

Place the juice, fruit and honey in a blender.
Blend on high speed for 30 seconds.
Add ice and blend until smooth.
Cantaloupe Calmer Juice
1⁄2cantaloupe, rind removed
2 pears, washed and stems removed
Juice together fruit and serve.

Cantaloupe, Mango, and Asian Pear Slaw
1 tablespoon sugar
2 tablespoons fresh lime juice
1 tablespoon minced cilantro
1 tablespoon Asian fish sauce
1/2 tablespoon chile sauce, preferably Sriracha
1 garlic clove, minced
2 cups julienned cantaloupe
1 cup julienned carrot
1/2 cup julienned mango
1/2 cup julienned Asian pear
In a bowl, dissolve the sugar in the lime juice. Stir in the cilantro, fish sauce, chile sauce and garlic. In another bowl, combine
the cantaloupe, carrot, mango and Asian pear. Add the dressing, toss and refrigerate until cold

Red Wine Poached Pears with Mascarpone Filling
6 firm Bartlett pears
1 bottle red wine
1 vanilla bean, whole
2 cinnamon sticks
2 bay leaves
2 cups sugar
2 (8 ounce) containers mascarpone cheese, softened
1/2 cup heavy cream
Pinch cinnamon
1/2 cup powdered sugar
2 tablespoons butter


Peel pears and leave stem intact. In a large saucepan, bring wine and an equal amount of cold water to a simmer. Split
vanilla bean lengthwise and add to wine and water mixture. Add cinnamon sticks, bay leaves and sugar, to taste. Add pears
to liquid and simmer for about 20 minutes or until tender. Cool pears in wine mixture to room temperature. You can
refrigerate them in the poaching liquid until you're ready to fill them.

Remove stems from pears and set stems aside. Core pears with an apple corer, leaving pear whole.

Whisk together mascarpone cheese, heavy cream, pinch cinnamon and powdered sugar until smooth. Transfer to a pastry
bag, or if you do not have one, use wax paper tightly wrapped into a cone with the corner snipped off. Pipe filling into cored
pears and finish by putting the stems gently into the mascarpone filling on top of the pears.

Bring sauce up to a simmer and reduce by half. Add butter to reduced sauce and stir until combined. Spoon generously over
pears. Cool to room temperature before serving.

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