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Recipes 2/16/18

Meal 1

Cabbage, Cauliflower and Potato Chowder

The cauliflower gives this soup depth and body, while the mustard and the garnish of caramelized cabbage
elevate the taste.

•        5 tablespoons canola oil
•        1 large onion, finely chopped (1 1/2 cups)
•        2 large (about 1 pound total) russet potatoes peeled, cut into 1/2-inch cubes and covered with water
in a medium bowl
•        3/4 head green cabbage, finely shredded (about 6 cups), with 2 cups reserved for garnish
•        1/2 head cauliflower, cored and coarsely chopped
•        1 quart low-sodium chicken or vegetable broth
•        1 quart water, or more as needed
•        2 tablespoons whole-grain mustard
•        Kosher salt
•        Freshly ground black pepper

Heat 3 tablespoons of the oil in a large, heavy-bottomed pot over medium heat. Add the onion and stir to
coat, then partially cover and cook for about 5 minutes, until softened.

Add half of the potatoes, 4 cups of the cabbage, the cauliflower, the broth and as much water as needed
to cover the ingredients. Once the liquid starts to bubble at the edges, reduce the heat to low, cover the
pot and cook for 40 to 45 minutes or until the cauliflower is falling-apart tender. Remove from the heat.

Use an immersion (stick) blender to puree the mixture to form a smooth soup. (If using a blender, remove
the center knob of the lid and place a clean dish towel over the opening to prevent steam from escaping;
return the soup to the pot.) Place the pot of soup over low heat, then drain the remaining potato cubes and
add to the soup. Cook uncovered for 20 to 30 minutes, until the potato cubes are tender.

Heat the remaining 2 tablespoons of the oil in a medium nonstick skillet over medium-high heat. Add the
remaining 2 cups of cabbage and cook for about 5 minutes, using tongs to toss the cabbage until it is wilted
and nicely caramelized. Remove from the heat.

Add the mustard to the soup, stirring to incorporate. Season with salt and pepper to taste, then divide
among individual bowls. Top each portion with equal amounts of the wilted cabbage. Serve hot.

Roasted Spring Vegetables

Prep time
5 mins
Cook time
30 mins
Total time
35 mins

Looking for a fresh, flavorful and colorful side dish? Then you've got to try these roasted spring vegetables!
Author: Natalie
Yield: 6-8 servings
•                        6 carrots, quartered lengthwise
•                        4 red potatoes, cut into ¾-inch chunks
•                        2 tbsp. olive oil, divided
•                        1 bunch asparagus, ends trimmed
•                        1 large head broccoli
•                        1 large head cauliflower
•                        2 leeks, green ends removed, halved lengthwise and chopped into three chunks
•                        ½ tsp. salt
•                        ½ tsp. ground black pepper
•                        pinch paprika and garlic powder
•                        1 tbsp. fresh lemon juice

•                        Preheat oven to 400 degrees.
•                        In a large mixing bowl, toss the potatoes and carrots in 1 tbsp. olive oil. Spread onto a
rimmed baking sheet and roast for 10 minutes.
•                        Meanwhile, toss the asparagus, broccoli, cauliflower and leeks in the remaining olive oil.
Remove the pan from the oven and spread the vegetables over top. Season with salt, pepper, paprika,
garlic powder and lemon juice. Return to the oven and roast for 20-25 minutes. Remove and season to
taste, serve immediately.

-Feel free to toss on some artichoke or halved radishes too!


Serves: Serves 2
For the salad
•        1 head cauliflower, cut into tiny florets, steamed and cooled*
•        1 Red Delicious apple, diced
•        1 Golden Delicious apple, diced
•        1 celery rib, chopped
•        75g raw cashews
•        12-15 thai basil leaves, chopped (+ tiny little ones to garnish)

For the vinaigrette
•        30g ginger, finely chopped
•        1 tbsp lemon juice
•        1 tbsp soy sauce
•        1 tbsp unpasteurized honey
•        2 tbsp water
•        2 tbsp tahini
•        5-6 thai basil leaves, chopped


1        In a small pan over medium-low, roast the cashew until fragrant and they start to color. Set aside
when done.
2        Meanwhile, add all the ingredients of the vinaigrette to a mini blender or food processor and process
until smooth and creamy. Set aside.
3        In a large mixing bowl, add the cold cauliflower florets, diced apples, chopped celery and chopped
basil leaves. Toss very delicately until all the ingredients are well combined.
4        Transfer to serving plates and sprinkle cashews on top.
5        Garnish with tiny thai basil leaves.
6        Drizzle dressing all over the salad when ready to eat.

*I strongly recommend cooking the cauliflower the previous day, or at least 4 hours in advance so that it
has time to completely cool.

Nutrition Information
Serving size: Nutritional Information is for 1 of 2 servings

Recipe by Debber

PREP TIME: 15 mins        TOTAL TIME: 1 hr
SERVES: 16        YIELD: 1 13x9 pan
"Great recipe to take in an insulated carrier to potlucks! A nice change from plain apple crisp, and it goes
together quickly, too. The original recipe (BHG) called for two fresh mangoes, I used frozen chunks instead
(less work!)."
                     3/4 cup rolled oats
                     1/2 cup flour
                     1/2 cup toasted wheat germ
                     1/2 cup brown sugar, packed
                     1 1/2 teaspoons cinnamon
                     1/4 cup butter, melted
                     3 green apples, cored & chopped coarsely
                     3 red apples, cored & chopped coarsely                        
                     3 tablespoons lime juice
                     1/4 cup flour
                     4 cups frozen mangoes, chopped coarsely
                     1/3 cup chopped pecans

•        Preheat oven to 375. Grease a 13x9 cake pan.
•        In a medium bowl, stir together first five ingredients; stir in butter--distributing evenly. Set aside.
•        Place apples in large bowl, sprinkle with lime juice, then remaining flour; stir to mix, then fold in
mango chunks.
•        Pour apple-mango mixture into prepared pan; top with oat-sugar mixture.
•        Bake (uncovered) for 30 minutes; sprinkle with pecans, bake another 10-15 minutes (apples should
be tender throughout).
•        Cool slightly, serve warm with whipped cream or vanilla ice cream.

Meal 2

Braised Cabbage With Potatoes & Chilli

Prep time
10 mins
Cook time
25 mins
Total time
35 mins

This braised cabbage is a great one-pot dish or it can be served as a vegetable side with grilled meat or
Author: Irena Macri
Recipe type: Main
Serves: 3

•        4 medium potatoes, quartered or diced into large cubes
•        3 tablespoons olive oil
•        1 medium onion, diced
•        1 long red chilli, seeds out and diced
•        1 stick of celery, diced
•        2 medium carrots, peeled and grated
•        1 large clove of garlic, finely diced
•        ½ head of medium white cabbage, quartered and shredded (core out - use in cauliflower & cabbage
salad below)
•        1 teaspoon salt
•        ½ teaspoon coriander seed powder
•        ½ cup diced tinned tomatoes
•        1 teaspoon butter or ghee (optional)
•        Handful of fresh coriander/cilantro or parsley, chopped

•        Place potatoes in a small pot of water and season with a generous pinch of salt. Bring to boil and
cook for 6-7 minutes, until almost cooked. They will finish cooking together with the braised cabbage.
•        Heat olive oil over medium heat in a large pot or a deep frying pan that has a lid. Add the onion and
sauté for 2-3 minutes, stirring half way. Then add the chilli, celery and carrots and sauté for 3-4 minutes,
until slightly softened and caramelised.
•        Now add the garlic and cabbage and season with salt and coriander seed powder. Stir through,
cover with the lid and cook for 2-3 minutes. The cabbage will release a bit of juice and reduce in size.
•        Finally, add the diced tomatoes, cooked potatoes and about ⅓ cup of water. Stir through and cover
with a lid. Bring the heat down to medium-low and cook for 15 minutes, stirring a couple of times.
•        Finish the dish off by stirring in a little dollop of butter or some ghee, and the fresh herbs.

Powerhouse Quinoa Salad

For the salad:
•        3 cups cooked, cooled quinoa
•        1-2 apples, cored and diced
•        2-3 stalks celery, diced
•        1-2c loosely packed spinach leaves, torn
•        ½c dried cranberries or dried cherries
•        ½c toasted walnuts or pecans
•        salt and pepper, to taste
For the dressing:
•        1½ Tbsp dijon mustard
•        2 Tbsp honey or pure maple syrup
•        4 Tbsp balsamic vinegar
•        3 Tbsp olive oil
•        ¼ tsp salt
•        ¼ tsp pepper


        Prepare the quinoa. Rinse quinoa in a fine mesh sieve. Add rinsed quinoa and 3 cups of water to a
large saucepan. Bring to a boil over medium heat and boil 5 minutes. Turn off heat and let steam 15
minutes, or until all the water is absorbed. Let cool.
        In a large bowl, toss quinoa, apples, celery, spinach leaves, cranberries, walnuts, and cheese.
        In a small bowl, whisk together mustard, honey, vinegar, olive oil, salt and pepper. Pour over quinoa
salad mixture and toss to coat. Taste and add additional salt and pepper as desired.
        Toss salad with dressing.

Try adding this! This is a really flexible salad, so you can absolutely stir in some cooked chicken or
crumbled bacon (obviously not vegan/vegetarian), a drained and rinsed can of white beans, or even a little
cheese if you like. (Before we went dairy free, I loved using a little cotija or feta cheese.)

How to store it... If you're making this ahead of time, it'll keep fully assembled for about 3-4 days. The
apples and spinach will start to lose a little texture after that. To prevent this, you can make them mason jar
style, where you pour dressing into the bottom of the jar, then the apples/celery, quinoa, greens,
cranberries, and nuts.

Love that dressing. I love the dressing in this salad. It's got so much flavor and really complements the
other flavors of the salad. This is just enough dressing to coat the salad without being soggy. If you like
more dressing, feel free to double the dressing!

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Hearty Cabbage Soup

READY IN: 50mins        SERVES: 4
•                        2 tablespoons butter
•                        1 large onion, diced
•                        1 stalk celery, diced
•                        2 cups cabbage, shredded
•                        3 potatoes, peeled and thickly sliced
•                        6 cups chicken stock, divided
•                        1 tablespoon fresh dill, chopped
•                        2 tablespoons flour
•                        1⁄2 cup sour cream
•                        salt and pepper, to taste

•                        Melt butter in saucepan over medium heat.
•                        Add onion, celery, cabbage, salt, and pepper.
•                        Partly cover and cook for 10 minutes over a low heat.
•                        Add potatoes, chicken stock, and dill.
•                        Bring to a boil while stirring periodically.
•                        Boil, partly covered, for 20 minutes.
•                        Mix the flour with the sour cream in a bowl.
•                        Add 1/2 cup of the hot soup stock to bowl, mix well, and pour into soup.
             Mix well and serve.

Cuban Mango and Apple Pudding with Rum

A very Cuban way to take your apples to new heights! This apple pudding is moist and delicious, and the
mango gives a tropical twist.
Makes: 1 pudding
•                        6 large apples, peeled and chopped
•                        3 tablespoons mango pulp
•                        3 eggs, separated
•                        150g sugar or panela nativo (raw cane sugar)
•                        2 tablespoons butter
•                        125g dried breadcrumbs
•                        1/2 teaspoon powdered cinnamon
•                        125ml rum

Preparation method
Prep: 25 min |Cook: 35 min
1.        Combine apples, mango pulp, egg yolks, sugar, butter, breadcrumbs, cinnamon and rum.
2.        Add stiffly beaten egg whites and mix again.
3.        Pour into a greased mould and place in a pan of water and bake in a 180 C / Gas 5 oven for 30 to
40 minutes or until pudding is set.

Meal 3

Tuna Salad With Avocado and Mango
Yield: 6 medium-large servings
•        Tuna Salad with Avocado and Mango:
•        2 handfuls spinach, spring mix or arugula
•        1 large ripe mango, diced
•        3 medium avocados, diced
•        2 celery stalks, finely chopped
•        1 small apple, diced
•        1/3 long English cucumber, peeled & finely chopped
•        1/2 cup dill, parsley or cilantro, finely chopped
•        3 cans tuna packed in water, well drained
•        Greek Yogurt Dressing:
•        1 cup plain or Greek full fat yogurt*
•        1 tbsp Dijon mustard
•        1 tbsp raw honey or maple syrup
•        3/4 tsp garlic or onion powder
•        3/4 tsp salt
•        1/4 tsp ground cumin
•        Ground black pepper, to taste
•        In a large salad bowl, add all Tuna Salad with Avocado and Mango ingredients.
•        In a small bowl or measuring cup, whisk together Greek Yogurt Dressing ingredients. Pour over
salad and gently stir to combine.
•        Storage Instructions: Refrigerate in a glass airtight container for up to 2 days.
*Do not use 0-3% yogurt because tuna salad will lack flavour, rather fat content 5-10% is ideal.

Potato, Apple, and Celery Salad

READY IN: 25mins        SERVES: 6
•                        1 1⁄2 lbs new potatoes, scrubbed
•                        salt and black pepper
•                        6 stalks celery, sliced
•                        1 small red onion, very finely sliced
•                        2 red apples, such as red delicious, cored and diced
•                        1⁄2 cup mayonnaise
•                        2 tablespoons snipped fresh chives (to garnish)
•                        VINAIGRETTE
•                        6 tablespoons olive oil
•                        2 tablespoons white vinegar
•                        1 tablespoon lemon juice
•                        1 tablespoon Dijon mustard
•                        1⁄4 teaspoon sugar
•                        salt and pepper

•                        Put the potatoes into a large saucepan of boiling salted waer and simmer gently for 10-15
minutes, until just tender.
•                        Drain, leave to cool, then cut the potatoes in half.
•                        Put the potatoes into a large salad bowl, add the vinaigrette dressing, and toss gently
while the potatoes are still warm.
•                        Add the celery, onion, and apples to the potatoes.
•                        Mix together gently so that all the ingredients are thoroughly coated with the dressing,
then add salt and pepper to taste.
•                        Cover and chill for at least 1 hour.
•                        Gently stir in the mayonnaise, taste for seasoning, sprinkle with the chives, and serve
•                        Vinaigrette Dressing: Put all into a screw-top jar and shake until well combined.
             Makes 2/3 cup.


This "trash" recipe uses ingredients you might normally throw away

•        1/2 cup bottom of bag fine bread crumbs
•        2 cups shaved cauliflower cores (about 2 cores 2 cauliflowers)
•        2 cups cabbage hearts and stems (about 1 large cabbage)
•        salt and freshly ground black pepper
•        4 apples (cores and peels)
•        1 1/4 cups red wine vinegar
•        2 tablespoons Dijon mustard
•        2 tablespoons apple sauce
•        1/2 cup water
•        1 tablespoons parsley stems (finely chopped)
salt and freshly ground black pepper


Preheat oven to 350F

Place bottom of the bag bread crumbs on a baking sheet in an even layer. Place in the oven and toast until
golden brown, about 12 minutes. Remove from oven and allow to cool.

In a large mixing bowl, stir together the shaved cauliflower cores, shaved cabbage hearts and stems, and
toasted bread crumbs.

Add the watergrette and toss to coat. Season with salt and better and serve.

Apple Watergrette:

Place the apple cores and peels in a container and cover completely with red wine vinegar. Cover with a lid
or plastic wrap and let sit overnight.

The next day, place the apple-vinegar mixture in a blender and puree until smooth. Strain the liquid through
a fine mesh strainer. Reserve ½ cup of the apple vinegar for watergrette and reserve the rest in an airtight
container in the refrigerator.

In a medium bowl, wish together ½ cup of the apple vinegar, Dijon mustard, apple sauce, and water.

Caramel Apple Banana Bites


•        1/4 cup caramel dip
•        1 applecut into 2" pieces
•        1medium bananacut into 2" pieces
•        2tablespoons mini dark chocolate chips


•        Microwave caramel dip on HIGH for 15 seconds, or until thin. 

•        Slide one piece apple and one piece banana onto each skewer. Carefully spread caramel on fruit
and sprinkle with chocolate chips. Place in fridge and let set 10 minutes before serving. 

Nutritional Information
Calories 29 Fat 7.83g Protein 2.39g Carbohydrates 57.78g Fiber 4.85g Sugar 40.69g Sodium 67mg
Calcium 12mg Iron 0.63mg


Melt 2 tablespoons butter in large skillet on medium heat. Add onion; cook and stir about 5 minutes or until
tender. Stir in flour, remaining 1 teaspoon Italian seasoning, garlic salt and pepper. Add milk; cook and stir
until thickened and bubbly. Add cream cheese and remaining 1/4 cup Parmesan cheese; cook and stir until
cream cheese is melted. Add vegetables; toss gently to coat. Spoon into 2-quart baking dish. Sprinkle top
evenly with crumb mixture.

Bake 40 minutes or until heated through and top is lightly browned