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This week's Recipes ...
Friday May 22nd
(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
Cucumber
Roma Tomatoes
Portabella Mushrooms (Lge, Jumbo)
Green Peppers
Clover Sprouts
White Peaches
Bananas
Fresh Ginger Root   (Jumbo)
Romaine Lettuce

Black Bean and Avocado Salad

Ingredients
1 small head romaine lettuce, cut into bite size pieces
2 medium tomatoes, cut into bite size pieces
2 cucumbers, cut into bite size pieces
2 ripe avocados, cut into bite size pieces
1 (15oz) can of black beans, rinsed and drained

Instructions
1. In a large serving bowl, combine romaine lettuce, tomatoes, cucumbers, avocado and beans
2. Add your favorite dressing and toss until evenly coated.



Romaine Salad with Grilled Vegetables

1head romaine lettuce, washed and chopped into bite-sized pieces
1small eggplant, sliced
1medium yellow squash, sliced
4slices red onions
1medium red bell pepper
1large portabella mushroom, sliced
1⁄2cup olive oil
1⁄2teaspoon basil
1⁄2teaspoon oregano
1teaspoon garlic, minced

DIRECTIONS
Combine the oil, basil, oregano and garlic in a large bowl.
Toss in the sliced vegetables.
Marinate for 5 minutes.
Place on a hot grill and cook until just soft.
Allow to cool slightly.
Arrange the Romaine on large plates.
Divide the vegetables on the plates.
Top with your favorite vinaigrette


Portabella Fajitas

2teaspoons oil
4large portabella mushrooms
2medium bell peppers, sliced
1medium onion, sliced
4teaspoons fajita seasoning mix
8leaves romaine lettuce or 8 leaves iceberg lettuce
8small tortillas

DIRECTIONS
Add 1 tsp oil to skillet and sauté peppers and onions.
After the onion and pepper are cooked until they are slightly soft, add the mushrooms.
Once the mushrooms are cooked add 1/3 cup of water and fajita seasoning to skillet.
Slice mushrooms Warm the tortillas and line with lettuce.
Add mixture to each tortilla and roll up.
Optional garnishments: sour cream, salsa, avocado.



Cucumber

BARLEY SALAD WITH TOMATOES, CUCUMBER AND PARSLEY

INGREDIENTS:
1 cup uncooked pearl barley, cooked according to package directions and cooled.
2 tomatoes, seeds removed, diced
1 cucumber, diced
⅓ cup chopped flat leaf parsley
3 tablespoons freshly squeezed lemon juice
4 tablespoons extra virgin olive oil
salt and pepper to taste

DIRECTIONS:
If necessary, use a fork to fluff up barley and separate pieces. Add tomatoes, cucumbers, and parsley to barley. In a small
bowl or measuring cup, whisk together lemon juice, olive oil, and salt and pepper. Pour the dressing over the salad and stir
to combine and coat everything in the dressing. Serve immediately if desired, or keep in fridge overnight prior to serving.
Feel free to add more lemon juice and olive oil if needed if the barley soaks up some of the dressing. Serve immediately if
desired, or keep in fridge overnight prior to serving. Feel free to add more lemon juice and olive oil if needed if the barley
soaks up some of the dressing.



Spicy Cucumber Salsa

Ingredients
Equal parts tomatoes, cucumbers, green peppers (I used about 2 of each)
1 big onion
1 or 2 jalapenos (including the seeds) - depending on your spice level
The juice of 3+ limes
½ C. cider vinegar
handful of Dill
handful of cilantro

Just chop up all the ingredients, mix in the herbs, cider vinegar and lime juice, and let it sit overnight in the fridge to really
soak the flavor into the salsa.
I also threw in a poblano pepper or two! Go for it.



Rotini Pasta Salad

Ingredients

12 ozs rotini (Tri-Color)
1 cucumber (Small, chopped)
1 cup cherry tomatoes (halved)
1/2 cup sweet corn kernels
1/4 cup olive oil
2 tbsps apple cider vinegar
2 tsps prepared mustard
1/8 tsp garlic powder
1/8 tsp sea salt
1/8 tsp ground black pepper.

Directions
In a large stockpot of boiling salted water, cook pasta until tender. Drain and rinse with cold water to cool. Transfer pasta to a
large serving bowl. Add cucumber, cherry tomatoes, and corn. In a small bowl, whisk together the olive oil, vinegar, mustard,
garlic powder, salt, and pepper. Pour dressing over pasta salad and toss to coat.




Roma Tomatoes

Macaroni salad

INGREDIENTS
1 [16] oz box elbow macaroni
1½ cup real mayonnaise
¾ cup sour cream
3 Tbsp sugar
2 Tbsp apple cider vinegar
1½ tsp celery salt
1½ tsp onion powder
1½ tsp garlic powder
½ tsp smoked paprika
¼ tsp dry dill
black pepper to taste
5 green onion, thinly sliced
4 roma tomatoes, seeded and diced
2 cup loosely packed thinly sliced green leaf lettuce

INSTRUCTIONS
Cook the elbow macaroni in salted water per the package instructions until al dente. Drain well.
In a large mixing bowl, whisk together the mayonnaise, sour cream, apple cider vinegar, celery salt, onion powder, garlic
powder, smoked paprika, dill and black pepper to taste.
Add the drained macaroni, sliced green onion and diced tomatoes. Mix until evenly distributed then cover and chill.
Just before serving mix in the sliced green leaf lettuce, Taste and adjust the creaminess of the dressing and the amount of
salt and black pepper, if needed.
Garnish with additional bacon and green onion if desired.
Store chilled



Breakfast Skillet

2medium red potatoes or 1 large brown potato, peeled and cut into cubes
2teaspoons olive oil
2teaspoons cumin
fresh ground black pepper, to taste
1⁄2cup green pepper, diced
1⁄2cup onion, diced
1⁄2cup mushroom, diced
1roma tomato, diced
2tablespoons cheddar cheese, shredded
2eggs

DIRECTIONS
Preheat oven to 350°F.
Combine potato cubes with cumin and black pepper.
Drizzle olive oil over potatoes, and mix well.
Place on a baking pan and bake for 30 minutes, until browned and crispy.
When potatoes are about halfway through baking, spray a saucepan with nonstick cooking spray and saute the green
pepper, onion, and mushrooms.
Remove from heat, add tomato, and set aside.
Prepare the eggs any way you like (I like them over-medium).
When potatoes are done, mix well with veggies.
Sprinkle with cheese.Place eggs on top and enjoy!



Pav Bhaji (Spicy Mixed Vegetable Sandwiches)

Ingredients

1 large onion chopped finely
1 tsp ginger, minced
1 tsp minced garlic
2 green chillies, slit lengthwise
1 green bell pepper, finely chopped
3 roma tomatoes, finely chopped
1 cup each of each of these vegetables, finely diced: green beans, carrots, cauliflower, cabbage
2 cups diced peeled potatoes
1/2 cup frozen green peas
3 tsps pav bhaji masala (spice mix available at Indian markets)
1 tsp red chili powder (powdered chili peppers, also available at Indian market)
1/4 tsp turmeric powder
salt to taste
1/2 tsp lemon juice
buns (called pavs), for serving (I used whole wheat hotdog buns, halved, but gluten-free bread can be used)

Instructions
Cook the green beans, carrots, cauliflower, cabbage, and potatoes in water until soft. (I did this in the pressure cooker, with
one cup of water at high pressure for 5 minutes.) When they’re soft, add the peas and mash the vegetables well, in the liquid.
Heat a good non-stick wok or large pot. Add the onions and cook, adding a little water as necessary, until they begin to
brown, about 4 minutes. Add the ginger, garlic, and green chillies and cook for another 2 minutes. Add the bell peppers, and
cook for another 2 minutes.
Stir in the pav bhaji masala, red chili powder, turmeric, and salt. Add the tomatoes, and cook until they start to break down,
about 5 minutes. Add the mashed vegetables and 1/2 cup water and adjust salt. Cook on low for about 20 minutes. Add
lemon juice and serve on toasted buns or other bread.



Portabella Mushrooms

Stuffed Portobello Mushrooms

2 Portobello mushrooms
Balsamic vinegar
1 T olive oil
2 cloves garlic, minced
1/4 of an onion, chopped
1 yellow pepper, roasted and chopped
2 Roma tomatoes, chopped
2 cups of fresh spinach
1/4 cup breadcrumbs
Italian seasoning
Mozzerella cheese

Preheat the oven to 375 degrees. Remove the stem and gills from the mushroom. I use a spoon to scoop them out. Brush
the mushrooms with balsamic vinegar. Heat olive oil in a small saute pan. Add the onions and garlic. Cook until tender. Add
in peppers. Cook until tender. Add in tomatoes and spinach. Cook until spinach wilted and “cooked.”
Divide the filling and stuff the mushrooms. Sprinkle breadcrumbs on the top and add Italian seasoning. Top with cheese.
Place on a baking sheet and bake for about ten minutes or until the cheese is melted.



Portabella and Peach Sandwich

Ingredients

4 portobello mushrooms
3 tablespoons olive oil
1 large sprig rosemary sprig
1 tablespoon fresh chopped thyme
3 small cloves garlic, minced
Juice of 1/2 lemon
Salt and pepper to taste
2 large avocados, halved and pitted
2 roma tomatoes, seeded and chopped
4 peaches, halved, pitted, and cut into thick slices
4 ciabatta rolls or other burger buns of your choice, preferably toasted or grilled
2 cups baby arugula

Procedures

Using a wet cloth or paper towel, clean the portobello mushrooms to remove any dirt. Pull half the leaves off the rosemary
sprig and roughly chop, leaving the rest of the leaves near the end to use as a grilling brush. In a large bowl, combine the
chopped rosemary with the olive oil, thyme, 3/4 of the garlic, and half the lemon juice with a pinch of salt and pepper. Add the
mushrooms and toss to coat well. While the mushroom marinates, mash the avocados in a second bowl and add the
remaining garlic, lemon juice, and chopped tomato. Season to taste with salt and pepper. Prepare a charcoal or gas grill, or
heat a ridged grill pan over high heat for a full minute. Lay the mushrooms on the grill and cook until nicely caramelized and
starting to release their liquid, but not completely dry, 3-5 minutes per side. On another part of the grill or grill pan, cook the
peach slices until caramelized and soft, 4-5 minutes per side.If desired, briefly toast the rolls or buns on the grill. While the
mushrooms and peaches continue to cook, spread the avocado mixture on both sides of the buns or rolls and divide the
arugula amongst the four sandwiches. Top with the mushrooms, followed by the peaches. For a neater package, secure the
sandwich with large toothpicks. Serve right away while the mushrooms are still hot and juicy.


Portabella and White Bean Hummus Pitas

4 portabella mushrooms, stems removed
1 tablespoon extra virgin olive oil
salt and pepper
4 pita bread
1cup white bean hummus
1cup mixed sprouts
1cup sliced cucumber
1large tomatoes, sliced
white bean hummus
1(540 ml) can white kidney beans, drained and rinsed
1teaspoon fresh parsley, minced
1tablespoon lemon juice
1tablespoon extra virgin olive oil
1⁄4teaspoon ground cumin
1⁄4teaspoon chili powder
salt and pepper
2garlic cloves, minced

DIRECTIONS
Hummus.

In food processor, puree together beans, parsley, lemon juice, oil, cumin, chili powder, salt and pepper until smooth. Stir in
garlic; set aside. (Makes 1 cup).

Portobello pita.

Place mushrooms, grill side down, on a rimmed baking sheet. Brush with oil; sprinkle with salt and pepper. Broil, turning
once, until tender and browned, 4 minutes. Let cool slightly and slice.
Broil pitas, turning once, until hot but still soft, about 1 minutes. Cut in half and open up to creae packets; spread 1/4 cup
hummus inside each.
Divide mushrooms, sprouts, cucumber and tomato among the pockets.



Green Peppers

Homemade Green Pepper Hot Sauce

1 teaspoon coriander
1 jalapeno, roughly chopped
4 garlic cloves
1 green bell pepper, seeded and roughly chopped
½ teaspoon cumin
Salt and pepper to taste
2 tablespoons olive oil
1 roma tomato, roughly chopped

Easy prep on this too because you pretty much just place all the ingredients in a food processor or blender and pulse a few
times until you get your desired consistency.



Mild Tropical Salsa

Ingredients
2 14 oz cans Hunt's Diced Tomatoes
2 4 oz can diced green chiles (mild)*
1/4 cup chopped onion (yellow or red)
1/2 cup green bell pepper, diced
1 cup pineapple, diced
1 cup mango (peeled), diced
1 cup peaches, diced
juice of 1/2 a lime
1/4 cup chopped cilantro (more or less to taste), optional
1/4 tsp salt
1/4 tsp ground cumin
1/4 tsp pepper

Instructions 1. In a food processor, mix Hunt's tomatoes, green chiles, onion, bell pepper, 1/2 cup pineapple, 1/2 cup mango,
1/2 cup peaches, salt, pepper, and cumin. Pulse together until at your desired consistency. 2. Pour into a mixing bowl, and
add the remaining fruit (1/2 cup pineapple, 1/2 cup mango, and 1/2 cup peaches). 3. Add lime juice and cilantro. Stir. 4.
Enjoy! Notes *If you prefer a spicier salsa, replace 1 can of mild green chiles with chopped jalepenos


Thai Green Curry Noodles

1 tbsp coconut oil
1 onions (sliced thinly)
250 grams tofu (pressed to remove water and cut into 1" cubes)
2 cloves garlic (minced)
4 tbsps green curry paste
1/2 tbsp tamari soy sauce
1 can coconut milk
1 cup water
1 green pepper (or Red, or 1/2 of each colour,sliced into strips)
1 sweet potatoes (Medium, cut into 1 " cubes)
1 lime
green onions (chopped, optional)
350 grams rice noodles (or enough for 4 people).

Instructions
Heat the oil in a large pan over medium heat. Add the onion and tofu and sauté for 5-10 mins, flipping tofu occasionally, until
the tofu is brown all over.
Add the garlic and green curry paste and cook, stirring, for a further minute. Add the coconut milk and 1/2 C of water (to start
with. If it's looking a little dry while cooking, add an extra 1/2 C) and bring to a boil. Add the peppers and sweet potato,
reduce heat and simmer, covered, for 10-15 minutes, or until the sweet potato can be pierced easily with a fork. Add the lime
juice and stir well. While the curry is simmering, cook the rice noodles according to package instructions. To serve: Either mix
the noodles in with the vegetables, tofu and sauce or top the noodles with the curry.
Finish with chopped green onions.



Clover Sprouts


1/4 cup        Clover sprouts
3 slices        Avocado
1/4 cup        Carrots
3 thin slices        Cucumber
2 thin slices        Tomato
2 tbsp        Hummus

2 slices        Sprouted whole-grain bread

Toast bread, layer, and enjoy.


Grilled Vegetable Quinoa Wraps

Ingredients

4 whole wheat or gluten free wraps
1 red onion, sliced thin
1 green pepper, cut into ½ inch strips
1 small zucchini, cut into 1 inch rounds
1 tablespoon extra virgin olive oil
1 cup cooked quinoa
1 cup clover sprouts
1 cup romaine lettuce
¼ cup spicy sauce
Spicy Sauce
½ cup Greek Yogurt or Tofu Mayo
1 tablespoon Sriracha
2 tablespoons Dijon mustard
2 teaspoons minced garlic
½ teaspoon fresh ground black pepper

Instructions
Heat an indoor grill to medium high heat. In a medium bowl toss red onion, pepper and zucchini with olive oil. Grill for 6 to 8
minutes per side, or until tender and lightly browned. Heat tortillas in a dry skillet until they are pliable. Spread 1 tablespoon
spicy sauce on each tortilla. Top with lettuce, sprouts, ¼ cup quinoa and ¼ of the vegetables. Fold the bottom ⅓ of the
tortilla over the vegetables and roll up tightly. Cut in half on the diagonal and serve. Sauce: Combine ingredients in a small
bowl and whisk together. Store in the refrigerator until ready to serve.


AVOCADO CHICKPEA LETTUCE WRAPS


INGREDIENTS

1 can reduced sodium chickpeas, drained
1 ripe avocado, peeled and seeded
2 stalks celery, finely chopped
2 green onions, finely chopped
1 Tbsp fresh lemon juice
salt and pepper to taste
4 Boston lettuce leaves
Toppings
alfalfa sprouts
sliced peppers
tomatoes
cucumbers

INSTRUCTIONS
Pour drained chickpeas into a medium bowl. Mash the chickpeas until about ½ of the way mashed with some chunky peas
mixed in.
Add in the avocado and continue mashing until well mixed and a consistency to your liking. We left ours with quite a few
chickpeas chunks to give it the feel of traditional egg salad.Add celery, onions and lemon juice and stir until mixed. Add salt
and pepper to taste. Divide salad mix into 4 servings and spoon each serving into a lettuce leaf. Top with desired toppings
and enjoy!


White Peaches

Peach Salad

1 lb tomatoes (diced)
1 bell pepper (4 oz, seeded and finely diced)
2 jalapeno chilies (seeded and finely diced)
1 onions (medium, finely diced)
11/2 lbs peaches (diced)
1/2 bunch cilantro (chopped)
2 tbsps lime juice
11/2 tsps salt (or to taste)
1/4 tsp ground black pepper (freshly, or to taste

Instructions

Chop tomatoes and transfer them to a large bowl.
Finely chop seeded bell pepper and jalapeños. Finely chop onion and transfer all your veggies to the bowl. Dice the
peaches. I liked the slightly larger dice for peaches to give them more of the center stage in this salsa. No need to peel them.
You won't notice the peels and the color is prettier with the peel on. Transfer peaches to your bowl.
Add Chopped cilantro, 2 Tbsp lime juice, 1/2 bunch chopped cilantro, 2 Tbsp lime juice, 1½ tsp salt and ¼ tsp pepper. Add
more salt and pepper to taste if desired. Fold everything together until well mixed and enjoy!


Peach Turnovers

Ingredients

1 sheet puff pastry, thawed
3 fresh peaches
1 tsp. raw sugar
1 tbsp. cornstarch
1 egg

Instructions
Wash, peel, and finely dice peaches. Mix together with sugar and cornstarch. Heat the peach mixture on medium-low and
simmer until thickened, 5 to 7 minutes. Set aside to cool. Roll the puff pastry into a 9×15 rectangle. Cut the pastry into 8
equal squares for mini turnovers, or 6 squares for larger turnovers.
Preheat the oven to 425. When the peach mixture has cooled, spoon 1-2 tablespoons of peaches onto the puff pastry
squares, off center. Fold the pastry over the filling to make a triangle and seal the perimeter by pinching the edges or
pressing the tines of a fork into the dough. Place the turnovers on a baking sheet and brush with the egg white.
Bake until the dough is crispy and golden brown, 12 to 15 minutes.


Bananas

Banana Dog Bites

Ingredients
2 bananas, peeled
1/4 cup peanut butter, divided (you could also use almond or sunflower butter)
2 tortillas

Preparation
1. Place one tortilla on a flat surface and spread 2 tbsp of peanut butter on the tortilla to evenly coat.
2. Place one banana near the edge of the tortilla and roll it up.
3. Slice into 1/2 inch rounds and serve.
*If your tortilla bread is stiff, you can put it in the microwave in between two pieces of moist paper towel and heat for 15-20
seconds or until softened.



Coconut Fried Bananas

two bananas (ripe but not mushy)
1/2 cup shredded unsweetened coconut
1/2 teaspoon ground cinnamon (optional)
3-4 tablespoons coconut oil (may need more depending on the size of your skillet)

Peel bananas and slice them into 1/2″ thick medallions. In a small bowl mix coconut and cinnamon. Coat both sides of the
banana slices in the coconut and cinnamon mixture by pressing the cut sides into the coconut lightly. The coconut flakes
should stick to the banana. In a skillet melt the coconut oil over medium-high heat. You may need more coconut oil than is
listed because you want about a 1/4″ of oil in the bottom of the pan.
Set the banana sliced  that have been coated in the coconut in the hot oil and fry on one side until golden and then flip and
do the same on the other side. Remove the fried bananas and place them on a paper towels to drain and cool. Continue
until all the bananas have been fried.

Peanut Butter Banana Ice Cream

2 bananas (large overripe, cut into slices and frozen at least 2 hours)
1/4 cup creamy peanut butter
1 tsp vanilla extract

Instructions
In a food processor, process the frozen banana slices, peanut butter, and vanilla for a few minutes or until smooth (if the
mixture is too crumbly and won't smooth out, press the mixture together and it'll smooth out). Spoon it into a freezer-proof
container and freeze for at least 1 hour before serving.



Ginger Root   

Asian Slaw

Ingredients

1/2 cup  Mayonnaise
2 Tbsp. lime juice
2 Tbsp. sugar
3/4 tsp. salt
1/4 tsp. ground ginger
1 bag (16 oz.) coleslaw mix
2 Tbsp. chopped fresh cilantro (optional)

Preparation Blend all ingredients except coleslaw mix  and cilantro in large bowl. Stir in coleslaw mix  and cilantro. Chill, if
desired


Ginger Peach Mini Pies


2 ripe peaches, peeled, pitted and cut into 1/2-inch pieces
1/2 cup sugar
2 tablespoons cornstarch
1 teaspoon ground ginger
1 teaspoon fresh lemon juice
1 package (14 ounces) refrigerated pie crusts, (2 crusts)
1 egg, beaten with 1 tablespoon water

Preheat oven to 400°F. Toss peaches, sugar, cornstarch, ginger and lemon juice in medium bowl. Set aside.
Unroll crusts on lightly floured surface. Using a 3-inch round cutter, cut out 8 rounds from each crust. Spoon 1 heaping
tablespoon fruit filling onto center of 8 of the rounds. Moisten edges of each with egg wash. Top each with a second dough
round; press edges with a fork to seal. Place 2 inches apart on ungreased baking sheets. Sprinkle tops with additional sugar,
if desired. Bake 18 to 20 minutes or until light golden brown. Serve warm or at room temperature


Candied Ginger

1 cup ginger
3 cups water
3 cups sugar

Directions

Peel the ginger and slice it into rounds about 1/8 inch thick. Bring water and sugar to a boil in a large sauce pan. When the
sugar is completely dissolved, add the ginger and boil for 45 minutes, until the ginger is sweet and tender. Drain the ginger,
reserving the liquid.

Place the ginger on a rack to dry for 30 minutes, then toss it with enough granulated sugar to coat. Let it dry on wax paper
and then store in an airtight container.

Boil the reserved liquid until it is reduced to a syrup with a consistency somewhere between maple syrup and honey. This will
intensify its flavor. This syrup can be used for pancakes, waffles, or ice cream, and is an extra bonus for making your own
candied ginger.

The ginger is delicious eaten as candy, and can also be used in recipes calling for candied ginger.
LG:=Low Glycemic;  Lge= Large;  Jmb=Jumbo