Category: Food & Farms

  • Fuss-free Thanksgiving dinner

    Fuss-free Thanksgiving dinner

    Fuss-free Thanksgiving dinner

    Less shopping, more savoring

    The solution for a simple, delicious Thanksgiving can often be found in what we already have. Look to the ingredients you have in your pantry, fridge, and freezer for all the inspiration you need to put together these recipes that will help you embrace a fuss-free Thanksgiving—all while keeping things nutritious and flavorful.

    Hasselback Sweet Potatoes with Pistachios and Pomegranate

    What would Thanksgiving be without sweet potatoes? These are done Hasselback style, avoiding tedious peeling and last-minute mashing.
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    Servings: 12
    Ingredients Method Notes

    Ingredients
      

    • 6 sweet potatoes about 8 oz each
    • 3 tablespoons olive oil
    • 1 teaspoon maple syrup
    • ¼ teaspoon cumin
    • ¼ teaspoon cayenne
    • 1 teaspoon cinnamon divided
    • ¼ teaspoon black pepper
    • ½ teaspoon salt
    • ¼ cup Greek yogurt
    • ¼ cup pistachios
    • ¼ cup pomegranate seeds

    Method
     

    1. Preheat oven to 425°F.
    2. To cut each sweet potato Hasselback style, place a chopstick on either side of potato, parallel to the length of the potato, as a guide to prevent cutting all the way through. Make thin slices about 1/8 inch thick along the sweet potato, stopping as the knife reaches the chopsticks.
    3. Then cut each in half through a center slice so you have 2 pieces for each potato, for a total of 12 portions.
    4. In small bowl, combine olive oil, maple syrup, cumin, cayenne, 1/2 tsp cinnamon, and pepper. Brush mixture over each sweet potato, carefully brushing between slices, taking care not to break them. Arrange potatoes on baking tray or casserole dish and sprinkle with salt. Bake in preheated oven for 40 minutes.
    5. Combine yogurt with remaining 1/2 tsp cinnamon and set aside. Put pistachios in food processor to break them up into pea-sized crumbs.
    6. To serve, drizzle yogurt dressing over baked sweet potatoes and top with pistachios and pomegranate seeds.

    Notes

    Each serving contains: 361 calories; 6 g protein; 5 g total fat (1 g sat. fat); 79 g total carbohydrates (18 g sugars, 10 g fiber); 202 mg sodium

    Turkey Sausage Skillet with Mixed Vegetables and Spinach

    This is a simple and delicious way to enjoy turkey and all the fixings. Made with turkey sausage and frozen vegetables, this dish cooks up on the stovetop without any chopping but with plenty of flavor.
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    Servings: 6
    Ingredients Method Notes

    Ingredients
      

    • 3 turkey sausages total weight about 10 oz
    • 10 oz bag of mixed frozen vegetables
    • ½ cup low-sodium chicken stock
    • 2 tablespoons dried sage
    • ½ teaspoon white pepper
    • 1 teaspoon nutmeg
    • 9 oz frozen chopped spinach

    Method
     

    1. Remove and discard sausage casings. With kitchen scissors, snip sausage into pieces approximately 1 inch thick.
    2. Heat large cast iron or nonstick skillet on medium-high heat. Add sausage and brown on all sides. Add mixed vegetables and chicken stock and stir to combine. Lower heat, cover, and cook on medium heat for about 1 minute. Season with spices, add spinach, replace cover, and cook for 4 to 5 minutes more, until spinach is warmed through.

    Notes

    Each serving contains: 122 calories; 11 g protein; 5 g total fat (2 g sat. fat); 10 g total carbohydrates (3 g sugars, 3 g fiber); 363 mg sodium

    Cranberry Almond Pilaf-Style Barley

    This satisfying dish has all the flavor of your favorite stuffing with an added punch of nutrition from nutrient-dense barley.
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    Servings: 6
    Ingredients Method Notes

    Ingredients
      

    • 3 garlic cloves peeled and crushed
    • 1 shallot finely chopped (about ⅓ cup)
    • 1 tablespoon olive oil
    • 1 cup uncooked pot barley well rinsed and drained
    • 1 teaspoon dried thyme
    • ½ teaspoon salt
    • ½ teaspoon pepper
    • ⅓ cup slivered almonds
    • ⅓ cup dried cranberries

    Method
     

    1. In medium-sized saucepan (with lid) on medium heat, saute shallots and garlic in olive oil, until soft, about 5 minutes. Increase heat to medium-high, add barley and thyme, and stir well, toasting barley mixture slightly in pan. Add 2 cups water, salt, and pepper; bring to a boil and then reduce heat to medium-low and simmer, covered, for 40 to 50 minutes, until barley is tender but retains a slight bite. Turn off heat and add almonds and cranberries to saucepan. Cover and let stand for 5 minutes. Fluff with fork and stir thoroughly before enjoying warm.

    Notes

    Each serving contains: 132 calories; 4 g protein; 5 g total fat (1 g sat. fat); 20 g total carbohydrates (1 g sugars, 5 g fiber); 153 mg sodium

    By Helena McMurdo

    Article Courtesy of Alive Magazine

  • Budget-friendly and high-protein

    Budget-friendly and high-protein

    Budget-friendly and high-protein

    Recipes for rising food costs

    “Ouch” is a common word now heard at the checkout counter. Food costs are soaring, and it hurts. That’s why you’ll want an assist from these recipes that showcase budget-friendly protein foods that can help you get a meal on the table for less.

    Anytime Egg and Bean Casserole

    For breakfast, lunch, or dinner, each slice of this veggie-studded egg casserole is super satisfying. Because it’s a make-ahead dish, it’s convenient when you have little time to spare to get a meal on the table.
    Protein power: Yes, food inflation has also hit the egg carton, but eggs are still good-value protein. Beans are an ultra-nutritious plant-based protein that fits into all budgets.
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    Servings: 6
    Ingredients Method Notes

    Ingredients
      

    • 4 cups 1 inch cubes of crusty bread
    • 2 teaspoons grapeseed oil or avocado oil
    • 1 small yellow onion diced
    • 2 cups chopped cremini or button mushrooms
    • 1 large red, orange, or yellow bell pepper seeded and diced
    • 3 plum (Roma) tomatoes seeded and diced
    • 1 teaspoon dried oregano
    • ½ teaspoon salt divided
    • 4 cups baby spinach
    • 2 cups canned or cooked black beans
    • 10 large eggs
    • ⅔ cup half-and-half cream, or milk
    • 1 cup shredded cheddar cheese plus more for topping
    • ¼ teaspoon black pepper

    Method
     

    1. Grease 9 x 13 inch baking dish or line with parchment paper. Place bread cubes in bottom of dish.
    2. In large skillet over medium, heat oil. Add onion and heat for 3 minutes. Add mushrooms and heat for another 3 minutes. Stir in bell pepper, tomato, oregano, and 1/4 tsp salt; heat for 3 minutes. Stir in spinach and heat until wilted. Stir in black beans.
    3. In large bowl, whisk together eggs, half-and-half or milk, cheese, black pepper, and 1/4 tsp salt. Add vegetable mixture to egg mixture and stir to combine. Pour over bread cubes in baking dish. Refrigerate for at least 30 minutes and up to 24 hours.
    4. Preheat oven to 375°F.
    5. Bake casserole for 40 minutes, until edges are crisp and center of casserole is set.

    Notes

    Each serving contains: 391 calories; 25 g protein; 20 g total fat (9 g sat. fat); 29 g total carbohydrates (5 g sugars, 8 g fiber); 547 mg sodium
     

    Whipped Cottage Cheese Breakfast Bowls with Peanut Granola

    Whipped cottage cheese is a light, fluffy, smooth version of the curd-studded dairy and a delicious base for crunchy granola.
    Protein power: Cottage cheese has protein numbers on par with Greek yogurt but at a lower price point. Since peanuts are technically a legume, they supply higher amounts of protein than tree nuts such as almonds and are significantly less expensive.
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    Servings: 4
    Ingredients Method Notes

    Ingredients
      

    • 1 ½ cups rolled oats
    • ¾ cup unsalted shelled and crushed peanuts
    • ¼ cup dried coconut flakes
    • 2 tablespoons brown sugar or coconut sugar
    • 1 teaspoon cinnamon divided
    • ½ teaspoon ginger powder
    • ¼ teaspoon salt
    • 3 tablespoons melted coconut oil or mild-flavored oil such as grapeseed
    • 2 tablespoons maple syrup, date syrup, or brown rice syrup
    • 3 teaspoons vanilla divided
    • ½ cup raisins
    • 2 cups cottage cheese
    • 1 teaspoon orange zest

    Method
     

    1. Preheat oven to 250°F.
    2. In large bowl, toss together oats, peanuts, coconut, sugar, 1/2 tsp cinnamon, ginger, and salt.
    3. In small bowl, whisk together oil, syrup, and 1 tsp vanilla. Pour over oat mixture and mix well until everything is moist. Spread granola on rimmed baking sheet in an even layer. In preheated oven, bake for 40 minutes, stirring granola every 10 minutes. Stir in raisins and let cool to room temperature.
    4. To food processor, add cottage cheese, orange zest, 2 tsp vanilla and 1/2 tsp cinnamon; pulse a few times, then process until smooth.
    5. Divide cottage cheese mixture among serving bowls and top with granola. If you’re looking for a little sweetening, you can also top with a drizzle of local honey or pure maple syrup.

    Notes

    Each serving contains: 531 calories; 24 g protein; 31 g total fat (17 g sat. fat); 44 g total carbohydrates (26 g sugars, 5 g fiber); 615 mg sodium

    Lemony Fishcakes with Red Sauce

    If you’re a fan of sardines and looking for a new way to incorporate them into your diet, these lemon-scented fishcakes are sure to satisfy. And for the timid, the strong “fishy” taste of canned sardines is subdued, especially when the patties are adorned with a vibrant tomato-red pepper sauce.
    Protein power: With up to 24 g of protein in a can, inexpensive sardines are a great way to get enough of this macronutrient for less cost.
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    Servings: 2
    Ingredients Method Notes

    Ingredients
      

    Fishcakes
    • 2 cups peeled, cooked, and cubed sweet potato
    • 3 3.75 oz cans sardines drained
    • 1 egg lightly beaten
    • ½ cup breadcrumbs
    • ½ cup finely diced red onion
    • 1 lemon zested and juiced
    • 1 tablespoon fresh thyme
    • ¼ teaspoon salt
    • 1 tablespoon grapeseed oil or avocado oil
    Sauce
    • ⅓ cup dry-packed sun-dried tomatoes
    • ½ cup roasted red pepper
    • 1 garlic clove peeled and chopped
    • ¼ teaspoon dried red pepper flakes

    Method
     

    1. In large bowl, mash together sweet potato and sardines. Stir in egg, bread crumbs, red onion, lemon zest, lemon juice, thyme, and salt. Shape mixture into 4 patties.
    2. In frying pan over medium-high, heat oil. Add fishcakes and cook for 4 to 5 minutes on each side, until golden brown crust forms.
    3. To make sauce, in blender container, place sun-dried tomatoes and 1/2 cup boiled water and let tomatoes soak for at least 15 minutes. Add roasted red pepper, garlic, and red pepper flakes to blender container and blend until smooth.
    4. Serve fishcakes topped with red pepper sauce.

    Notes

    Each serving contains: 339 calories; 22 g protein; 14 g total fat (2 g sat. fat); 31 g total carbohydrates (2 g sugars, 4 g fiber); 664 mg sodium

    By Matthew Kadey, MSc, RD

    Article Courtesy of Alive Magazine

  • Cook with mint

    Cook with mint

    Cook with mint

    Fast and fresh summertime recipes

    Let’s bring the refreshing flavor of mint into the kitchen this summer. With its distinctive flavor profile and heady aroma, mint is the perfect herb to incorporate into a variety of fresh, summery dishes. Read on for inspiration and then run, don’t walk, to grab your nearest bunch of mint and whip up some delicious fresh mint dishes today.

    Mint Chip Smoothie Breakfast Bowl

    Who wouldn’t want to eat ice cream for breakfast? This cool and creamy concoction only feels like an indulgence. Packed with fiber from bananas, spinach, mint, and oats, this breakfast is sure to keep you feeling full and satisfied until lunchtime.
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    Servings: 2
    Ingredients Method Notes

    Ingredients
      

    • ½ cup plain yogurt
    • ¼ cup rolled oats
    • ⅔ cup packed fresh spinach leaves
    • ⅔ cup packed fresh mint leaves plus extra for garnish
    • ½ teaspoon vanilla extract
    • 3 medium frozen bananas chopped into 1 inch pieces
    • 1 ½ tablespoons raw cacao nibs plus extra for garnish
    • ½ cup fresh raspberries for garnish

    Method
     

    1. In blender, combine yogurt, oats, spinach, mint, and vanilla until smooth. Add frozen bananas and blend, scraping down sides of blender as needed, until thick and creamy. With blender turned off, fold cacao nibs into smoothie mixture.
    2. Divide smoothie into 2 serving bowls. Garnish each bowl with some extra cacao nibs, fresh raspberries, and a few mint leaves. Serve immediately.

    Notes

    Each serving contains: 307 calories; 8 g protein; 6 g total fat (3 g sat. fat); 58 g total carbohydrates (28 g sugars, 10 g fiber); 55 mg sodium

    Minted Watermelon and Rice Noodle Salad

    This vibrant summer salad works equally great as a side dish or light lunch. It also travels well. Leftovers keep well refrigerated for a few days.
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    Servings: 5
    Ingredients Method Notes

    Ingredients
      

    • 2 tablespoons unseasoned rice vinegar
    • 2 tablespoons fish sauce
    • 1 tablespoon liquid honey
    • 1 tablespoon water
    • 1 teaspoon sambal oelek or 1 finely chopped bird's eye chili
    • 1 tablespoon + ⅓ cup loosely packed mint leaves divided
    • 1 cup snow peas ends trimmed
    • 1 cup bean sprouts
    • 5 ½ oz rice vermicelli noodles
    • 1 cup halved cherry tomatoes
    • 14 oz watermelon cut into bite-sized pieces
    • ¼ cup loosely packed Thai basil leaves or regular basil leaves
    • 2 green onions thinly sliced
    • 2 tablespoons roughly chopped toasted peanuts (optional)
    • 1 lime cut into wedges for serving

    Method
     

    1. In small bowl, whisk together rice vinegar, fish sauce, honey, water, and sambal oelek or chopped chili until well combined. Finely chop 1 Tbsp mint leaves and stir into dressing. Set aside while preparing salad, or transfer to airtight container and refrigerate for up to 1 week.
    2. Bring large saucepan of water to boil over high heat. While water is coming to a boil, prepare ice bath by placing a couple of handfuls of ice into large bowl and covering with cold water. Set aside.
    3. Blanch snow peas in boiling water for 10 seconds. Using slotted spoon, transfer to ice bath for 1 minute before placing on clean kitchen towel to drain. Repeat blanching and ice water bath treatment with bean sprouts, taking care to blanch bean sprouts in boiling water for only 5 seconds. Place bean sprouts to drain on clean kitchen towel alongside snow peas.
    4. Cook rice noodles according to package instructions and place in large bowl. Add about half the reserved dressing and toss to combine.
    5. Cut snow peas into bite-sized pieces and add to bowl with noodles along with bean sprouts, cherry tomato halves, watermelon pieces, torn basil leaves, green onion, and remaining 1/3 cup torn mint leaves. Drizzle with remaining dressing before gently tossing all together. Pile onto serving plates and garnish with a sprinkling of chopped peanuts, if using, and lime wedges.

    Notes

    Each serving contains: 215 calories; 6 g protein; 2 g total fat (0 g sat. fat); 45 g total carbohydrates (11 g sugars, 4 g fiber); 590 mg sodium

    Sweet Mint Pesto with Grilled Peaches

    For this recipe, sun-kissed peaches are used; however, other fruits such as pineapple, mango, nectarine, or plums would work equally well. Paired with a refreshing minty pesto sauce, this speedy dessert is sure to be a hit at your next BBQ.
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    Servings: 4
    Ingredients Method Notes

    Ingredients
      

    • 2 cups packed fresh mint leaves
    • 4 tablespoons grapeseed oil divided
    • 2 tablespoons olive oil
    • ¼ cup raw pine nuts, raw cashews, or raw sunflower seeds
    • 2 tablespoons honey
    • 1 teaspoon vanilla extract
    • Pinch of salt
    • 4 ripe peaches
    • Your favorite vanilla ice cream to serve, if desired

    Method
     

    1. Preheat barbecue grill to medium-high.
    2. While barbecue preheats, make mint pesto sauce. In blender, place mint, 3 Tbsp grapeseed oil, olive oil, pine nuts, honey, vanilla, and salt. Blend, scraping down sides of blender jug as needed with rubber spatula, until pesto is mostly smooth, about 30 seconds. If pesto is too thick, thin with water, adding 1 Tbsp at a time until desired consistency is achieved.
    3. Cut peaches or your chosen fruit in half and discard pits. Rub cut side of fruit with some of the remaining 1 Tbsp grapeseed oil. Place fruit cut-side down on preheated grill and cook, moving as needed so fruit does not burn, until warm and grill marked, about 2 minutes.
    4. To serve, divide grilled fruit among serving bowls and top with some mint pesto. While delicious just as is, topping with a scoop of ice cream is highly recommended, as it gives the final dish more depth and richness.

    Notes

    Each serving contains: 271 calories; 4 g protein; 19 g total fat (2 g sat. fat); 26 g total carbohydrates (21 g sugars, 5 g fiber); 70 mg sodium

    By Lawren Moneta

    Article Courtesy of Alive Magazine

  • Flower power

    Flower power

    Flower power

    Cook with edible flowers

    Look to edible flowers to add beauty, flavor, and elegance to healthy seasonal dishes. These recipes will help you create not only pretty plates but delectable meals, perfectly suited for summer eating.

    Whether you find them in your own garden or at the farmers’ market, make sure you’re using edible flowers that are grown specifically for eating. Avoid ornamental flower nurseries and seek out a reputable edible flower grower; ask them how they treat flowers to make sure they’re not sprayed or treated with chemicals of any kind. While “found” flowers can be both beautiful and tempting, leave them for looking at, unless you’re sure of their origins.

    Mixed Greens with Pea, Asparagus, Sorrel, Radish, and Bachelor’s Buttons

    Pretty on the plate, this salad of delicate greens contains bright, juicy, tart sorrel; crisp radish; and delicate bachelor’s buttons. If you can’t find bachelor’s buttons, you can use nasturtium or violas.
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    Servings: 6
    Ingredients Method Notes

    Ingredients
      

    Bachelor's button vinegar
    • 8-10 bachelor's button flower heads
    • ⅓ cup apple cider vinegar
    • 1 tablespoon Bachelor's Button Vinegar
    • 2 tablespoons olive oil
    • 1 teaspoon honey or maple syrup
    • 20 young asparagus spears
    • 5 oz mixed seasonal baby greens
    • 10-15 sorrel leaves (optional)
    • 1 cup sliced radish
    • 1 cup snap peas
    • 15-20 bachelor's buttons or other edible flowers such as violas for garnish

    Method
     

    1. For Bachelor’s Button Vinegar, in Mason jar, combine bachelor’s buttons and vinegar. Close lid and store in a cool, dark place for 24 hours.
    2. For dressing, in small Mason jar, combine 1 Tbsp of Bachelor’s Button Vinegar with olive oil and honey. Shake well and set aside.
    3. In large pot of boiling water, blanch asparagus spears for 2 minutes and remove to large bowl of ice water to stop the cooking process. Drain and dry thoroughly. Cut each spear into 2 inch pieces.
    4. In large bowl, combine greens, sorrel (if using), radish, snap peas, and dressing. Arrange on large platter with asparagus, strewing bachelor’s button flowers overtop.

    Notes

    Each serving contains: 121 calories; 4 g protein; 7 g total fat (1 g sat. fat); 12 g total carbohydrates (5 g sugars, 4 g fiber); 25 mg sodium

    Tomato, Watermelon, and Marigold Gazpacho

    When the heat of summer has you ready to wilt, this refreshing summer gazpacho with watermelon, tomatoes, and almond is guaranteed to cool you down. Avoid the bases or “heels” of marigold flowers, as they can be quite bitter.
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    Servings: 6
    Ingredients Method Notes

    Ingredients
      

    • 10 marigold or calendula flowers
    • ¼ cup + 2 tablespoons olive oil divided
    • 15 oz very ripe tomatoes (about 2-3 large)
    • 2 inch piece of dry baguette crust removed
    • ½ small red onion
    • ¼ cup almond flour
    • 2 teaspoon sherry vinegar
    • ½ cup cold water
    • ½ teaspoon salt
    • ¼ teaspoon pepper
    • 13 oz watermelon (about 3 cups) diced
    • Marigold blossoms for garnish

    Method
     

    1. Pull petals from marigold flowers; snip off and discard white ends. Place petals in small saucepan with 1/4 cup olive oil. Warm gently on low for 5 minutes. Remove from heat and allow oil to cool completely.
    2. Once cool, blend oil in food processor on low speed to chop marigold leaves. Into Mason jar, pour marigold oil, close lid, and set aside in a cool, dark place overnight.
    3. In medium-sized bowl, combine tomatoes, baguette, onion, 2 Tbsp olive oil, 2 Tbsp marigold oil, almond flour, vinegar, water, salt, and pepper. Allow to stand at room temperature for 30 minutes, stirring occasionally.
    4. Into blender container, pour contents of bowl and puree. Add watermelon and blend on highest speed until smooth. Pour into individual serving glasses; garnish with a few drops of remaining marigold oil and a few marigold blossoms.

    Notes

    Each serving contains: 176 calories; 2 g protein; 15 g total fat (2 g sat. fat); 12 g total carbohydrates (6 g sugars, 2 g fiber); 233 mg sodium

    Saffron Quinoa with Almonds and Currants

    There’s one flower you may already have in your pantry. The thin red threads we know as saffron are the stigmas pulled from the center of the saffron crocus. Saffron brings bright color and subtle earthy and slightly grassy floral flavors to dishes and is frequently used in rice dishes of all kinds.
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    Servings: 4
    Ingredients Method Notes

    Ingredients
      

    • ⅓ cup blanched, slivered almonds
    • ⅓ cup just boiled water + additional 1 cup water
    • ½ teaspoon saffron threads
    • 1 tablespoon olive oil
    • ¾ cup chopped shallot
    • 2 garlic cloves peeled and crushed
    • ½ cup grated carrot
    • ¼ teaspoon ground cloves
    • ¼ teaspoon cinnamon
    • ⅓ cup white quinoa rinsed and drained
    • ½ teaspoon salt
    • ¼ cup currants
    • 1 teaspoon orange zest

    Method
     

    1. In dry saucepan, lightly toast slivered almonds until golden brown, stirring frequently. Pour onto plate to cool and set aside.
    2. In kettle, heat water to 170°F, using green tea setting. In small bowl, pour 1/3 cup over saffron threads to make a saffron tea. If your kettle doesn’t have a temperature setting, allow a just-boiled kettle to stand for 5 minutes to cool the water slightly. Allow saffron to infuse for 10 minutes while you prepare remaining ingredients.
    3. In medium saucepan, add olive oil and gently saute shallots and garlic on medium heat until soft and translucent, about 5 minutes. Add carrot, cloves, and cinnamon, and stir to combine. Add rinsed and drained quinoa to pot and stir for a few minutes to incorporate. Add salt, 1 cup water, and saffron tea; turn up heat and bring to a boil. Reduce to low and cook, uncovered, for 10 minutes, or until holes appear in the surface of quinoa. Add almonds and currants in a single layer over quinoa; cover and cook for a further 5 minutes, or until white endosperm of quinoa emerges. Remove from heat and let stand, covered, for a further 5 minutes.
    4. When ready to serve, add orange zest, fluff with fork, stir gently to combine all ingredients, and serve on large, flat platter.

    Notes

    Each serving contains: 83 calories; 2 g protein; 5 g total fat (1 g sat. fat); 8 g total carbohydrates (1 g sugars, 1 g fiber); 205 mg sodium

    By Helena McMurdo

    Article Courtesy of Alive Magazine

  • Game-day eats

    Game-day eats

    Game-day eats

    These recipes score big

    Feeding a houseful of hungry fans during this season of sporting greatness? These nutritious and satisfying meals are sure to carry you all the way to game-day hosting victory. Game on!

    Margherita Chicken Pizzas

    Top a small pita with mozzarella, chicken, and other pizza favorites, then broil, and you have a fun and breezy meal. Small naan bread or even split English muffins can also be used as a pizza base.
    Print Recipe Pin Recipe
    Servings: 8
    Ingredients Method Notes

    Ingredients
      

    • 8 mini pitas
    • 1 cup tomato sauce
    • 2 cups baby spinach
    • ¾ pounds cooked chicken breast thinly sliced
    • 1 cup roasted red pepper sliced
    • 1 cup cherry tomatoes halved
    • 3 oz fresh mozzarella thinly sliced
    • ⅓ cup torn fresh basil
    • Freshly cracked black pepper to garnish

    Method
     

    1. Preheat oven broiler to high. Place pitas on baking sheet and broil until browned and crispy, about 2 minutes. Be careful not to burn pitas.
    2. Spread pitas with tomato sauce and then top with spinach, chicken slices, roasted red pepper, tomatoes, and mozzarella. Broil on high until cheese has melted, about 2 minutes. Top with basil and some freshly cracked black pepper.

    Notes

    Each serving contains: 362 calories; 27 g protein; 8 g total fat (2 g sat. fat); 46 g total carbohydrates (7 g sugars, 7 g fiber); 481 mg sodium

    Vegan Meatballs with Buffalo Sauce

    This is a satisfying plant-based alternative to a game-day classic that everyone is sure to declare a winner. Both the sauce and meatballs can be made up to two days in advance. If you’re serving people who like things spicy, go ahead and blend in even more of the hot sauce.
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    Servings: 6
    Ingredients Method Notes

    Ingredients
      

    Meatballs
    • 14 oz can chickpeas drained and rinsed
    • 14 oz can pinto beans drained and rinsed
    • ¼ cup no-salt-added tomato paste
    • ¼ cup ground flaxseed
    • ⅓ cup chickpea flour or brown rice flour
    • ¼ cup nutritional yeast
    • 2 tablespoons olive oil
    • 3 garlic cloves peeled and grated or finely minced
    • 1 shallot peeled and minced
    • ½ cup parsely
    • 2 teaspoons dried oregano
    • 1 teaspoon chili powder
    • ¼ teaspoon salt
    Buffalo sauce
    • ¾ cup raw cashews
    • 5 tablespoons hot sauce of choice
    • 1 tablespoon cider vinegar
    • 1 tablespoon low-sodium soy sauce or tamari
    • 2 teaspoons honey, maple syrup, or agave syrup
    • ½ teaspoon garlic powder
    • ¼ teaspoon salt preferably smoked

    Method
     

    1. Preheat oven to 425°F. Line large, rimmed baking sheet with parchment paper or a silicone mat.
    2. Into food processor container, place all meatball ingredients and blend into a slightly chunky mixture, scraping down sides of container as needed. Roll mixture into golf ball-sized rounds and place on baking sheet. Bake for 15 minutes, flip balls, and bake for another 15 minutes.
    3. To make buffalo sauce, in bowl, place cashews, cover with water, and let soak for at least 2 hours. Drain cashews and place in blender with 1 cup water and remaining sauce ingredients. Blend until smooth.
    4. In medium pot on stovetop, place buffalo sauce and bring to a slight simmer. If sauce is too thick, thin with some additional water. Add balls and heat for 2 minutes, turning balls to coat. Serve on platter with carrot sticks and celery sticks and any extra buffalo sauce.

    Notes

    Each serving contains: 222 calories; 12 g protein; 4 g total fat (1 g sat. fat); 36 g total carbohydrates (7 g sugars, 11 g fiber); 641 mg sodium

    Loaded Sheet Pan Nachos

    In a huge win for vegetarian sports fans, we swapped ground beef for meaty tempeh stewed with tomatoes and a winning mix of seasonings. To go a little more traditional, regular tortilla chips can be used instead of the sweet potato variety.
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    Servings: 1
    Ingredients Method Notes

    Ingredients
      

    • 9 oz package tempeh
    • 2 teaspoons avocado oil or grapeseed oil
    • 8 oz cremini or button mushrooms stems removed, sliced
    • 2 tablespoons tomato paste
    • 14 oz can diced fire-roasted tomatoes
    • 1 cup frozen corn kernels
    • 1 chipotle chili pepper in adobe sauce finely chopped
    • 1 teaspoon dried oregano
    • 1 teaspoon cumin
    • ½ teaspoon garlic powder
    • ½ teaspoon onion powder
    • 1 ½ cups cooked or canned black beans rinsed and drained
    • 5 cups sweet potato chips divided
    • 1 cup shredded cheddar cheese divided
    • ½ cup thinly sliced radish divided
    • ½ cup chopped red onion divided
    • ¼ cup pickled jalapeño pepper (optional) divided
    • ⅓ cup chopped cilantro
    • 1 avocado cubed
    • ½ lime

    Method
     

    1. Bring medium pot of shallow water to a simmer. Add block of tempeh and simmer for 5 minutes per side. Drain tempeh and pat it dry. Allow block to cool, and when cool enough to handle, crumble it into small pieces.
    2. In skillet, heat oil over medium. Cook tempeh and mushrooms for 5 to 7 minutes, stirring occasionally, until tempeh is darkened. Stir in tomato paste and heat for 1 minute. Stir in canned tomatoes, corn, chipotle chili, oregano, cumin, garlic powder, and onion powder; simmer for 5 minutes. Stir in black beans.
    3. Preheat oven broiler. Spread half the sweet potato chips out on rimmed baking sheet. Top with half of tempeh mixture, cheese, radish, red onion, and pickled jalapeno, if using. Repeat layering with other half of these ingredients. Scatter on cilantro. Broil for 2 minutes, or until cheese is melted. Be careful not to burn chips.
    4. Scatter on avocado before serving and squirt lime juice overtop.

    Notes

    Each serving contains: 610 calories; 31 g protein; 32 g total fat (9 g sat. fat); 57 g total carbohydrates (13 g sugars, 14 g fiber); 365 mg sodium

    By Matthew Kadey, MSc, RD

    Article Courtesy of Alive Magazine

  • Buckwheat Noodles with Tofu

    Buckwheat Noodles with Tofu

    Buckwheat Noodles with Tofu

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    Ingredients Method Notes

    Ingredients
      

    • 1 1/2 tbsp olive oil
    • 1 1/2 tbsp tamari
    • 1 tsp sesame seeds
    • 1/2 lb tofu cubed
    • 8 ounces 100% buckwheat soba noodles
    • 2 scallions thinly sliced
    • 1/4 bunch cilantro chopped
    • 2 tbsp olive oil
    • 2 tbsp sesame oil
    • 1 tbsp rice vinegar
    • 1 tbsp sriracha
    • 2 tsp cane sugar
    • 1 large garlic clove finely minced

    Method
     

    1. Preheat oven to 375°F. Whisk together olive oil, tamari, and sesame seeds and toss with tofu. Place tofu on a parchment lined baking sheet and bake for 15-18 minutes or until tofu is golden brown. Set aside to cool.
    2. Meanwhile, bring 8 cups of lightly salted water to a boil and add noodles. Gently simmer for 4-6 minutes, then drain and rinse.
    3. In a medium mixing bowl, whisk together dressing ingredients until emulsified. Add noodles, tofu, scallions, and cilantro. Toss to combine and adjust seasoning to taste.

    Notes

    Buckwheat is gluten free; some soba noodles are made with wheat flour and buckwheat flour. To make sure this recipe is gluten free, go for 100% buckwheat. If customers don’t need to avoid gluten, then regular soba noodles will work just the same.
     
  • Shrimp & Mango Spring Rolls

    Shrimp & Mango Spring Rolls

    Shrimp & Mango Spring Rolls

    The delicate flavor of shrimp pairs nicely with fresh herbs and sweet mango. Rolling your own spring rolls may be tricky at first, but you’ll impress your friends and have complete control of the ingredients. Don’t like cilantro? Leave it out! Want to go big on veggies? Try adding shredded carrot or thinly sliced bell pepper. The trickiest bit is dialing in just how long-or should we say short-to leave the rice paper round in water. They should still feel firm and tacky when you first pull them from the water. As you construct your spring roll masterpiece, the water is absorbed to give you the perfect, pliable, rollable wrapper. 
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    Ingredients Method Notes

    Ingredients
      

    • 5 ounces rice vermicelli noodles
    • 1 pound cooked extra-large (16-20) peeled and deveined shrimp thawed if frozen
    • 12 9 ½ inch rice paper rounds
    • 1 large head romaine lettuce leaves quartered
    • 1 large cucumber peeled, seeded, and julienned
    • 1 large mango peeled, pitted, and sliced
    • ½ bunch cilantro
    • 1 ounce fresh mint stemmed
    • 1 ½ – 2 cups hoisin or sweet chili sauce

    Method
     

    1. Cook vermicelli noodles according to package instructions. Drain and rinse with cold water.
    2. Cut shrimp in half.
    3. In a large shallow bowl, place a couple of inches of water. 
    4. To assemble spring rolls, submerge one rice paper round in the water for a few seconds and place on a flat surface. The rice paper will still be firm but will soften quickly.
    5. Place the ingredients in the center of the rice paper starting with some romaine followed by cucumber and mango. Place three shrimp halves above the romaine and a small bundle of noodles below the romaine. Top with a sprinkle of herbs.
    6. Close the spring roll by folding in the sides covering the filling then rolling upwards until sealed. Repeat with remaining ingredients and serve with your dipping sauce of choice.

    Notes

    Shrimp sizing: Shrimp is measured by the number of shrimps in one pound. For example, 16/20 would indicate that there are 16 to 20 shrimp per pound. The higher the number, the smaller the shrimp are and vice versa.

    Recipe Courtesy of INFRA

  • Go glam for Mother’s Day

    Go glam for Mother’s Day

    Go glam for Mother’s Day

    A fresh, fab day of feel-good food for Mom

    These recipes are beautiful, delicious, and flexible, which means plant-based or vegetable-forward moms can be treated to a special occasion meal that will leave them feeling their best. Glam, doable, and oh-so-good recipes that will bring a smile to Mom’s face—this truly special lineup will be one to remember, share, and gush over, year after year.

    One-Bowl Cashew Milk Pancakes with the Fixins

    “Special” doesn’t mean challenging or a sink full of dishes—even kids can mix up this simple pancake batter and prep a toppings bar for mom to glow up her plate as she pleases.
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    Servings: 6
    Ingredients Method

    Ingredients
      

    Pancakes
    • 2 cups light spelt flour or 1:1 gluten-free all-purpose flour blend
    • ¼ cup coconut sugar
    • 1 tsp baking soda
    • ½ tsp salt
    • 1 ½ cups unsweetened cashew milk plus more to thin
    • ¼ cup coconut oil or butter melted, plus more for pan
    • 2 large eggs or 2 flax eggs (see method)
    • 1 tsp vanilla extract
    Glam toppings (optional, but recommended)
    • Maple syrup
    • Plain yogurt (nondairy or dairy)
    • Fresh fruit such as berries or sliced bananas
    • Natural nut butter
    • Coconut oil or butter
    • Grated dark chocolate bar

    Method
     

    1. Preheat oven to 200°F. Line large baking sheet with parchment paper and set aside. Acquire and assemble toppings so they’re ready to go when pancakes are cooked.
    2. For pancakes, in large bowl, stir to combine flour, sugar, baking soda, and salt. Mix in milk, melted coconut oil or butter, eggs (or for plant-based, 2 Tbsp flaxseed mixed with 1/2 cup water), and vanilla, stirring until fully combined. If batter is too thick to stir, thin with additional milk, as needed. The batter should be similar in texture to a bowl of oatmeal (on the thick side but still spoonable).
    3. To cook, preheat nonstick griddle or large pan over medium heat. Brush with additional melted coconut oil. Add dollops of pancake batter into pan, nudging corners with your ladle to spread out a bit. Cook for 2 to 3 minutes and flip once bubbles appear all over the surface. Lower heat, as necessary, to avoid burning. Flip and cook on the other side for another 2 minutes, until puffed and cooked through. Transfer to prepared baking sheet and keep warm in oven. Repeat with remaining batter.
    4. Serve pancakes warm with toppings of choice.

    Heirloom Veggie Grain Bowls with Chicken and Seared Halloumi

    A fresh lunch inspired by the warmer weather, all components of this dish can be made ahead, even packed for Mom and her family to take on a Mother’s Day picnic. The bowl gets glam with the addition of microgreens (or sprouts), heirloom veggies, and meaty halloumi cheese.
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    Servings: 6
    Ingredients Method

    Ingredients
      

    Dressing
    • ½ cup olive oil plus more for brushing
    • 2 tbsp apple cider vinegar
    • 1 ½ tbsp maple syrup
    • 1 tbsp dijon mustard
    • 1 garlic clove peeled and grated
    • ¼ tsp ground black pepper
    Bowls
    • 9 oz packaged herb and garlic or plain halloumi (halloom)
    • 1 head red leaf lettuce washed, dried well and torn
    • 3 cups cooked sprouted quinoa, brown rice, or millet
    • 2 colorful heirloom tomatoes sliced
    • ½ English cucumber peeled and diced
    • 1 large purple or orange carrot peeled and sliced
    • ½ cup raw or cooked corn kernels or green peas
    • 2 cups cooked chicken cold and shredded
    • 1 cup microgreens or colorful sprouts

    Method
     

    1. For dressing, to sealable jar or bowl, add all ingredients and shake or whisk to combine. Mix again before using.
    2. For bowls, slice halloumi into 1/4 in slabs and brush with a bit of olive oil. Heat large nonstick or cast iron skillet over medium heat and sear halloumi in batches until golden brown on both sides, 1 to 2 minutes a side. Set aside.
    3. In large bowl, toss lettuce with enough dressing to coat, and then add to 6 shallow bowls (such as pasta bowls) or plates followed by a scoop of cooked quinoa. Arrange tomatoes, cucumbers, carrot, and corn or peas on top in any pattern, then top with chicken, seared halloumi, and dressing, to taste. Garnish with microgreens or sprouts and serve.

    Rainbow Fruit and Veggie Platters with Two Plant-Based Dips

    More fun than a side salad, it’s a spread of the good stuff in a burst of glam color, with two dipping sauces: one sweet for the fruit and one savory for the veggies. Don’t forget to use Mom’s favorite fruits and veggies! Below are some suggestions to get you started.
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    Servings: 10
    Ingredients Method

    Ingredients
      

    Sweet Vanilla, Cardamom, and Coffee Dip
    • 1 cup raw cashews soaked for 2 hours, drained
    • ¾ cup recently boiled water plus more to thin
    • 1 tbsp coconut oil
    • 6 soft Medjool dates pitted, soaked for 2 hours, drained
    • 2 tsp lemon juice
    • 1 tsp vanilla bean paste or extract
    • ½ tsp instant coffee (optional)
    • ¼ tsp ground cardamom
    • ⅛ tsp salt
    Savory Vegan Artichoke Dip
    • 2 tbsp olive oil
    • 2 garlic cloves peeled and minced
    • 14 oz can artichoke hearts drained well
    • ¾ cup raw cashews soaked for 2 hours, drained
    • ½ cup unsweetened nondairy milk (cashew, oat, or coconut milk)
    • 2 tbsp lemon juice
    • 1 tbsp miso paste
    • ½ cup chopped fresh parsley
    • Pinch of Aleppo-style pepper or red pepper flakes to serve
    Fruit Platter
    • 1 bunch of red or green seedless grapes halved if desired
    • 2 cups fresh blueberries
    • 2 cups fresh raspberries
    • 1 cup fresh blackberries
    • 1 melon such as cantaloupe peeled, seeded and cubed
    • 1 pineapple peeled, cored, and cubed
    Vegetable Platter
    • 5 stalks sliced
    • 2 large watermelon radishes sliced
    • 2 lbs rainbow carrots peeled and sliced
    • 1 English cucumber sliced
    • 1 head of broccoli or cauliflower cut into florets

    Method
     

    1. For sweet dip, to high-speed blender, add all Sweet Vanilla, Cardamom, and Coffee Dip ingredients and blend until smooth and creamy. Add additional water to thin until desired fruit dip consistency. Transfer to serving bowl, cover, and chill completely, about 4 hours or up to 4 days.
    2. For the savory dip, in saucepan, heat olive oil over medium, add garlic, and saute until fragrant, about 30 seconds. Immediately add drained artichoke hearts and saute for 3 minutes, until warmed through.
    3. To high-speed blender, add soaked and drained cashews, milk, lemon juice, and miso paste and blend until smooth. Add cooked artichoke mixture and parsley, and briefly pulse to chop but not blend completely. Transfer to serving bowl and chill for at least 2 hours or up to 4 days.
    4. For platters, arrange fruit and vegetables on separate platters or one extra-large platter in a pattern of your choice. Keep each fruit or vegetable in its own section (as opposed to mixing them all together) to create the rainbow appearance. Serve fruit with sweet dip and veggies with savory dip.

    By Allison Day

    Article Courtesy of Alive Magazine

  • How to cook versatile sauces

    How to cook versatile sauces

    How to cook versatile sauces

    Dress up your meals

    Who doesn’t love a sauce? Whether it’s a salad or a grilled piece of chicken or fish, many of our meals can benefit from a tasty sauce to deliver a delicious burst of flavor. Having these versatile and easy-to-make-ahead sauces on hand will help you add interest to simple meals in a convenient way.

    Tarragon Yogurt Dressing

    Green and gorgeous on chicken, fish, salad, or vegetables. Yogurt gives this sauce a robust texture while tarragon imparts a licorice taste that suits salmon and poultry to a T.
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    Ingredients Method

    Ingredients
      

    • 1 cup chopped fresh tarragon
    • ½ cup chopped chives
    • ½ cup yogurt
    • 1 teaspoon lemon zest
    • 3 tablespoons lemon juice
    • 2 tablespoons olive oil
    • ¼ teaspoon salt
    • ¼ teaspoon black pepper
    • 2 garlic cloves peeled and crushed
    • 2 teaspoon honey

    Method
     

    1. In food processor or blender, combine all ingredients and blend until smooth. Store in covered jar in refrigerator. Sauce will thicken up in the refrigerator, so allow it to come to room temperature before using on salads.

    Ginger Miso Cashew Sauce

    This sauce has enough heft to dress up cabbage or broccoli salads, or to be used as a dipping sauce for vegetables or meats. Ginger and miso lend bright zing and luscious umami flavor.
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    Ingredients Method

    Ingredients
      

    • 1 cup raw cashews presoaked
    • ¾ cup water
    • 3 garlic cloves peeled and crushed
    • 1 tablespoon white miso paste
    • 2 tablespoons rice wine vinegar
    • 2 tablespoons grated gingerroot
    • 2 teaspoons tamari
    • 1 tablespoon orange juice
    • 1 teaspoon red chili flakes optional

    Method
     

    1. For a quick alternative to soaking cashews overnight, bring a medium pot of water to the boil. Remove from heat, place cashews in water, cover, and soak for 30 to 40 minutes.
    2. Drain cashews and place with fresh water in bowl of food processor or high-speed blender; blend until smooth. Add remaining ingredients and blend until combined.

    Blueberry Balsamic Sauce

    A sweet sauce with punchy balsamic vinegar. Perfect over ice cream, yogurt, or cakes, it’s also magnificent drizzled over meats such as duck or pork, or as a condiment for cheese. Convert it to a dressing with a few tablespoons of olive oil and pair it with peppery arugula.
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    Ingredients Method

    Ingredients
      

    • 2 cups frozen blueberries
    • ½ cup balsamic vinegar
    • 1 cup water
    • ¼ cup maple syrup
    • 1 teaspoon black pepper
    • Pinch of salt

    Method
     

    1. In saucepan, combine blueberries, vinegar, water, and maple syrup and bring to boil over high heat. Reduce heat and simmer for 5 minutes on medium-high heat. Remove pan from heat, season with pepper and salt, and set pan aside to cool for 10 minutes.
    2. In blender or food processor, blend mixture and then pass through a sieve. (Collect solids from the sieve and spread them on toast). Place sauce in jar and keep in the refrigerator for up to 1 week. It’s equally delicious served cold or gently warmed.

    By Helena McMurdo

    Article Courtesy of Alive Magazine

  • Emerald Pineapple Smoothie

    Emerald Pineapple Smoothie

    Emerald Pineapple Smoothie

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    Ingredients Method Notes

    Ingredients
      

    • 1 coconut
    • 1 banana peeled
    • 10 ounces frozen pineapple
    • 1 handful baby spinach
    • 1 ½ teaspoons Emerald Energy or other spirulina greens powder

    Method
     

    1. To extract the coconut water, poke a hole with an awl into one of the three eyes, invert and allow water to drain. When all coconut water is extracted, wrap coconut in a cloth and using a hammer, carefully crack open the coconut. Alternately, use 1 cup bottled coconut water.
    2. In a blender pitcher, combine the coconut water, banana, pineapple, spinach, and greens powder.
    3. Blend contents until smooth and serve promptly.

    Notes

    If serving this as a smoothie bowl, pour smoothie into the split coconut (or bowl) and garnish with dragon fruit, blueberries, kiwi, flaked coconut, and chia seeds.

    Recipe Courtesy of INFRA