Eat for Health!
Simply follow our meal plans, or create your own using the ingredients in this week's Certified Organic Fruit and
Vegetable basket. (See Weekly Order page for individual basket contents)
Week of April 13th 2018
Click here for this week's recipes
Smashed Avocado, Roasted Bell Pepper and Pepper Jack Quesadillas
Avocado, pepper jack cheese and roasted peppers and onions come together in a sprouted grain tortilla to make tasty
and easy quesadillas!
• 2 sprouted grain tortillas (I like the Ezekiel brand)
• 4 oz pepper jack cheese, thinly sliced
• 1 teaspoon olive oil
• 1 bell pepper, seeded and thinly sliced
• 1/2 yellow onion, thinly sliced
• 1/2 avocado, mashed
• salt and pepper, to taste
• Line a baking sheet with foil. Toss bell peppers and onions in olive oil and season with salt and pepper. Place
under broiler for 10-15 minutes until peppers and onions start to char. Alternatively you can sauté them with a little bit
of oil in a medium skillet.
• Spray skillet or griddle generously with nonstick cooking spray and place over medium heat. Lay tortilla in the
skillet. Add pepper jack slices on the bottom, then peppers and onions. Spread smashed avocado over the second
tortilla then place (avocado side facing down) on the cheese and pepper mixture.
Once the tortilla is golden brown on the first side, flip the quesadilla over to the other side and cook until the second is
golden. Place on cutting board, then use a pizza cutter or large knife to cut into 6 triangles. Serves 2.
Roasted Carrot and Red Pepper Peanut Soup (vegan, gluten-free, soy-free)
Serves: Makes about 4 cups of very thick soup, which can be thinned to increase the yield
• 1 pound carrots, peeled and chopped into about 1½-inch chunks
• 1 very large or 2 medium red bell peppers, deseeded and sliced into 4 to 6 large wedges
• 2 tablespoons olive oil
• 1 teaspoon Kosher salt, or to taste
• ½ teaspoon black pepper, or to taste
• one 14-ounce can coconut milk (I used Trader Joe’s Light Coconut Milk)
• ½ cup peanuts (unsalted, salted, plain, honey roasted or your favorite type) or ¼ cup creamy peanut
• 1 to 2 tablespoons agave, maple syrup, or honey, optional and to taste
• optional seasonings - any used are to taste - red pepper flakes, cayenne pepper, chili powder,
cinnamon, ground ginger, ground nutmeg, garlic powder, onion powder, curry powder, paprika, smoked paprika
• optional additional vegetables to roast with the carrots and peppers- garlic, onions, sweet potatoes,
potatoes, squash, pumpkin, zucchini, beets, turnips, parsnips
1 Preheat oven to 400F. Prepare two baking sheets by lining them with Silpats, parchment paper,
aluminum foil, or spaying sheets with cooking spray; set aside. Peel and chop the carrots into about 1½-inch chunks,
keeping them approximately the same size so they cook evenly; place carrots on one baking sheet. Quarter the
pepper, or slice it into 5 or 6 large wedges, noting that the pepper must be sliced and kept much larger than the
carrots because it will shrink in size by nearly half when roasted and if sliced too small to begin with, it will simply char.
Place pepper slices on the other baking sheet. Evenly drizzle olive oil over top of vegetables and sprinkle them with
salt and pepper. Roast for about 40 minutes (I roasted for 45 minutes because I got distracted; 40 minutes would have
been better), or until carrots are fork tender and have browned and caramelized; peppers will be soft, limp, and
blackened around the edges. I did not bother flipping the vegetables midway through cooking but you may flip them if
2 To the canister of a Vita-Mix or blender, add the coconut milk, roasted vegetables, peanuts or peanut
butter, and blend until smooth and creamy or leave this soup a bit chunkier and with some texture retained as desired.
The soup is quite thick and hearty and made be thinned with additional coconut milk, vegetable stock, or a splash of
water if desired; I did not thin it out because we prefer thicker soup.
3 Taste the soup and wait five minutes before seasoning it, and if desired season to taste (The reason
for waiting is because you may think it needs something but your tastebuds may adjust after a few minutes. Adding a
pinch of salt and pepper to each individual’s bowl before serving also works rather than salting the whole batch). I
prefer the pure flavors of carrots, peppers, coconut milk, and peanuts and didn't add any additional salt or spices, but
found that 1½ tablespoons of agave balanced the smokiness of the roasted vegetables; however, season to taste.
Optionally before serving, garnish with finely diced peanuts or other nuts or seeds, a dollop of peanut butter,
sour cream, yogurt, finely diced red peppers or grated carrots, a drizzle of coconut milk or coconut oil, olive oil, fresh
herbs, salt and pepper. Soup will keep for up to 5 days in an airtight container in the refrigerator or can be frozen for
up to 3 months.
Caramelized Onions With Apples and Carrots
• 1 teaspoon canola oil
• 1 medium onion, peeled and thinly sliced
• 1 apple, peeled, cored and thinly sliced
• 2 carrots, peeled, trimmed and thinly sliced
1⁄4 cup water
• Place the oil and onions in a medium skillet. Cook slowly, stirring occasionally, over medium-low heat
until brown, 15 minutes.
• Add the apples carrots, and water. Cover and continue to cook slowly until the carrots are tender, 5 to
Puree some of the onion mixture in a blender or food processor for the baby and serve the rest as is to your
family. Makes 2 cups.
Napoleons With Ginger Cream & Mandarin Oranges
A little sweet, a touch of tart and a whole lot of tastiness is what you'll get from these delectable Napoleons...and using
instant pudding to make the filling is a delicious time-saver.
• THAW: 40 minutes
• PREP: 20 minutes
• BAKE: 10 minutes
• COOL: 10 minutes
1 package (17.3 ounces) Puff Pastry Sheets, thawed
1 egg, beaten
1 tablespoon granulated sugar
1 package (about 3 1/2 ounces) instant vanilla pudding and
pie filling mix
1 cup milk
1 tablespoon finely grated fresh ginger root
1 teaspoon finely grated orange zest
1 1/2 cup sweetened whipped cream
1 can (11 ounces) mandarin oranges in light syrup, drained
1 tablespoon confectioners’ sugar
Heat the oven to 400°F.
Unfold 1 pastry sheet on a lightly floured surface. Roll the pastry sheet into a 12x9-inch rectangle. Cut
into 24 (3x1 1/2-inch) rectangles. Repeat with the remaining pastry sheet. Place the pastries onto 2 baking sheets.
Brush the pastries with the egg and sprinkle with the granulated sugar.
Bake for 10 minutes or until the pastries are golden brown. Remove the pastries from the baking sheets
and let cool on wire racks for 10 minutes. Split each pastry into 2 layers, making 96 in all.
Prepare the pudding mix in a medium bowl according to the package directions except use 1 cup milk.
Stir in the ginger root and orange zest. Fold in the whipped cream.
Spread 1 tablespoon pudding mixture on 48 bottom pastry layers. Top each with 1 orange segment and a
top pastry layer. Sprinkle with the confectioners' sugar.
For 1 1/2 cups sweetened whipped cream, beat 3/4 cup heavy cream, 2 tablespoons sugar and 1/4
teaspoon vanilla extract in a medium bowl with an electric mixer on high speed until stiff peaks form.
Make-Ahead: You can prepare and refrigerate the Napoleons up to 4 hours before serving.
Beer-Braised Beef With Onion, Carrot, and Turnips
3 tablespoons all-purpose flour
1 1/2 tablespoons canola oil
1 (1-pound) boneless chuck roast, trimmed
1 teaspoon salt, divided
1/2 teaspoon black pepper
1 cup fat-free, less-sodium beef broth
4 garlic cloves, crushed
1 (12-ounce) dark beer
1 bay leaf
3 carrots, peeled and cut diagonally into 1/2-inch-thick slices
9 ounces small turnips, peeled and cut into wedges
1 medium onion, peeled and cut into wedges
1/4 cup chopped fresh flat-leaf parsley
How to Make It
Preheat oven to 300°.
Place flour in a shallow dish. Heat oil in a Dutch oven over medium-high heat. Sprinkle beef evenly on all sides with
1/2 teaspoon salt and pepper; dredge in flour. Add beef to pan; cook 10 minutes, turning to brown on all sides. Add
broth and next 3 ingredients (through bay leaf), scraping pan to remove browned bits; bring to a boil. Cover and bake
at 300° for 1 1/2 hours. Add carrots; cover and cook 25 minutes. Add remaining 1/2 teaspoon salt, turnips, and onion;
cover and cook an additional 1 hour and 5 minutes or until vegetables are tender and beef is fork-tender.
Remove beef and vegetables from pan; discard bay leaf. Cover beef mixture; keep warm. Let cooking liquid stand 10
minutes. Place a zip-top plastic bag inside a 2-cup glass measure. Pour cooking liquid into bag; let stand 10 minutes
(fat will rise to the top). Seal bag; carefully snip off 1 bottom corner of bag. Drain cooking liquid into a medium bowl,
stopping before fat layer reaches opening; discard fat. Serve cooking liquid with beef and vegetables. Sprinkle each
serving with 1 tablespoon parsley.
Spiced Peppers and Eggplant
Makes 4 servings ACTIVE TIME 30 minutes TOTAL TIME 30 minutes
1/4 cup olive oil
4 garlic cloves
3/4 teaspoon coriander seeds, crushed
3/4 teaspoon cumin seeds, crushed
Pinch of saffron threads (optional)
4 sweet peppers, any color (about 1 pound), cut into 2" strips
2 baby eggplants (about 1/2 pound), quartered lengthwise, or 1/2 large eggplant, cut into 2x1" pieces
Kosher salt, freshly ground pepper
2 tablespoons red wine vinegar
1 cup torn fresh basil leaves
Heat oil in a large skillet over medium-high heat. Add garlic, coriander, cumin, and saffron, if using; cook,
stirring often, until garlic is softened, about 4 minutes. Add sweet peppers and eggplants; season with salt and pepper.
Cook, tossing occasionally, until vegetables are tender, 15-20 minutes. Remove from heat and add vinegar. Just
before serving, add basil and toss to combine.
DO AHEAD: Vegetables can be cooked 4 days ahead. Cover; chill. Bring to room temperature before
adding basil and serving.
Per serving: 180 calories, 15 g fat, 5 g fiber
Grated Carrot Salad With Avocado
Prep Time: 10 minutes Total Time: 10 minutes Serves 2. (Recipe can be doubled.)
• One small ripe avocado, about 150 grams (5 1/3 ounces), diced
• The juice of a lemon or an orange
• A dash of balsamic vinegar or oxymel
• Fine sea salt, freshly ground pepper
• Tabasco sauce or similar (I use Bayou Red) or strong mustard, to taste
• 4 medium carrots, about 450 grams (1 pound) total, peeled and grated
• 250 grams (9 ounces) firm tofu or cooked chicken, diced
• Toasted seeds -- sunflower, sesame, flax, or a mix thereof
• Combine the avocado, lemon juice, and balsamic vinegar in a medium salad bowl, and mash the
avocado roughly with a fork. Sprinkle with salt, pepper, and Tabasco sauce.
• Fold in the carrots and tofu, and stir until well combined.
• Cover and refrigerate for 30 minutes, or up to a day.
Toss again before serving, adjust the seasoning, and sprinkle with liberal amounts of toasted seeds.
• One 14- to 16-ounce sheet of puff pastry, thawed if frozen 2 red apples, such as Honeycrisp or Pink Lady, thinly
sliced crosswise and seeded 3 tablespoons sugar 2 tablespoons fresh lemon juice 2 teaspoons finely grated peeled
fresh ginger Pinch of kosher salt 3 tablespoons apricot preserves mixed with 1 teaspoon water
How to Make It
Preheat the oven to 375 degrees. Line a large baking sheet with parchment paper.
Unfold the sheet of puff pastry on the prepared baking sheet. In a large bowl, toss the apple slices with the sugar,
lemon juice, ginger and salt until well coated. Arrange the slices in slightly overlapping rows on the pastry, leaving a
1/2-inch border all around.
Bake in the center of the oven for about 30 minutes, until the pastry is puffed and golden. Immediately brush the
crostata with the apricot preserves. Serve warm.
F&W Recipe Notes, Make Ahead, Pairing, Served With block
The crostata can be baked earlier in the day and rewarmed before serving.
Vegan Stuffed Bell Peppers
Easy, vegan stuffed bell peppers Italian style, stuffed with an amazing plant-based filling of brown rice, wild
mushrooms and herbs.
Prep Time 5 minutes
Cook Time 1 hour 20 minutes
Total Time 1 hour 25 minutes
Servings 7 people
Calories 256 kcal
• 7 bell peppers - mixed colors
• 1 bell pepper - diced
• 1 cup brown rice - organic
• 1 carrot - grated
• 1 lb mushrooms - rinsed and chopped
• 1 spanish onion - diced
• 1/4 cup fresh thyme leaves
• 28 oz canned San Marzano tomatoes - crushed
• 4 cups low sodium vegetable stock or water
• 3 leaves bay
• 1/3 cup flat leaf parsley - chopped
• 2 tsp smoked paprika
• 1 drizzle olive oil or a splash of water
• 1 pinch sea salt - to taste
• 1 pinch black pepper + more to taste
• 1/3 cup toasted pine nuts (optional)
• 1/3 cup plant based yogurt - for serving
Prepare the Brown Rice Pilaf:
4 Preheat a large skillet over medium flame. Add half of the onion with a drizzle of olive oil or a splash of water
and a pinch of sea salt. Sautee for a few minutes until traslucent. Stir in the carrot, diced belle pepper and smoked
paprika together with the brown rice and toss to coat well. Pour in 2 cups of water or vegetable stock, add 1 bay leaf
and bring to a simmer. Cover with a tight lid, turn flame to medium -low and cook for 45 minutes or until all the liquid
has been absorbed. Allow to sit covered for 10 minutes then discard the bay leaf and fluff with a fork.
5 Meanwhile in a separate skillet add a drizzle of oil or water and sautee the other half of the onion for a couple of
minutes. Add the mushrooms and a pinch of sea salt together and cook together until wilted and all the liquid has
evaporated, about 10 minutes.
6 In a large bowl combine the cooked brown rice pilaf together with the mushrooms, parsley and thyme leave (
reserve some for garnish). Taste and adjust seasonings with more sea salt and black pepper. Add the pine nuts at this
point if using but totally optional.
Stuff the Peppers:
1 Rinse the bell peppers and slice the tops. Discard the chore and the seeds. Using a spoon start filling each
pepper with the brown rice and mushroom mix.
2 Place the peppers inside a large heavy stock pot standing up. Pour in the crushed San Marzano tomatoes and 2
cups pf water or vegetable stock. Add enough liquid to almost cover the peppers. Taste the broth at this point and
season with sea salt to taste. Add 2 bay leaves and bring to a simmer. Cover with a tight lid and cook for 30 minutes
until the peppers have softened.
3 Serve hot with a drizzle of vegan plant- based yogurt and garnished with fresh thyme.
Follow the above steps then bake at 375"F for 30 minutes.
Carrot Ginger Soup with Avocado
• 30 g or 2 tablespoons butter
• 1 onion, chopped
• 10 g or 2 teaspoons ginger, chopped
• 1 organic lime, zested and juiced
• 500 g or 5-6 medium carrots, chopped
• salt and pepper
• 1 tablespoon sugar
• 800 ml or 3⅓ cups vegetable stock
• 1 avocado, cubed
• 100-150 ml or ¼ cup crème fraiche (plus a few tablespoons for the garnish)
7 Melt the butter in a large pot over medium heat. Add the onion, ginger and lime zest and sautee for a minute.
8 Add the carrots, continue to sautee for another minute, season with salt and pepper, add the sugar, and sautee
for about 2 more minutes.
9 Pour in the stock, bring to a boil, cover and let simmer for about 20 minutes.
10 In the meantime combine the cubed avocado, 2-3 tablespoons lime juice and salt and pepper in a small bowl
and set aside to use as a garnish.
11 Puree or blend the soup, stir in crème fraiche, and season with salt, pepper and 2-3 tablespoons lime juice.
Portion the soup into bowls and top each portion with a teaspoon of crème fraiche and a tablespoon of the avocado
Red Leaf and Mandarin Salad Recipe
A delicious mix of sweet, salty and tangy makes this effortless salad outstanding. It looks beautiful with the colorful
lettuce, peppers, mandarin oranges and almonds glistening with dressing. —Heather Villasenor, Amarillo, TX
TOTAL TIME: Prep/Total Time: 25 min.
• 8 cups torn red leaf lettuce
• 1 can (15 ounces) mandarin oranges, drained
• 1/2 cup crumbled feta cheese
• 1/4 cup chopped sweet yellow pepper
• 1/4 cup chopped sweet red pepper
• 5 tablespoons olive oil
• 2 tablespoons honey
• 4-1/2 teaspoons cider vinegar
• 2 teaspoons Dijon mustard
• 1/8 teaspoon salt
• 2 tablespoons finely chopped red onion
• 1/3 cup sliced almonds, toasted
• 1. In a salad bowl, combine the lettuce, oranges, cheese and peppers.
• 2. In a small bowl, whisk the oil, honey, vinegar, mustard and salt. Stir in onion. Pour over salad and
toss to coat. Sprinkle with almonds. Serve immediately. Yield: 10 servings.
3/4 cup: 164 calories, 12g fat (2g saturated fat), 4mg cholesterol, 154mg sodium, 13g carbohydrate (10g sugars, 2g
fiber), 3g protein.
© 2018 RDA Enthusiast Brands
Orange Carrot and Ginger HOT smoothie
Servings: 1 smoothie
Calories: 194 kcal
Author: Nicky @ Kitchensanctuary.com
Juice of 1 large orange
1 tsp grated fresh ginger
1 large carrot washed and roughly chopped
juice of 1/2 a lemon
1 tbsp honey
200 ml water just boiled
50 ml cold water
• Add the juice of 1 large orange, the ginger, chopped carrot, lemon juice, honey, 50ml cold water and a splash of
the hot water to your smoothie maker or blender (see warning above about using hot liquids in smoothie makers and
• Blend until everything is incorporated. Pour into a cup, stir in the rest of the hot water and serve.
Orange Carrot and Ginger HOT smoothie