Meal 3

August’s Charred Broccoli Salad

Total time: 45 minutes | Serves 4 to 6


2 oranges
1 grapefruit
1/4 cup rice vinegar
1 tablespoon sugar
2 teaspoons prepared horseradish
1 teaspoon minced shallot
1/4 cup olive oil, more to taste

1. Supreme the oranges and grapefruit: Using a very sharp knife, cut off the top and the bottom of the fruit, so it will sit flat on the cutting board. Starting
where you see the orange and grapefruit separate from the white pith, cut away one section of peel and pith, following the line of the fruit. This will expose
the underlying fruit. Continue cutting away sections of the peel and pith until only fruit remains. When you're done, go back over the fruit, removing any
traces of pith.

2. Working over a small bowl to catch the juice, slice the fruit into sections: Make a cut between the fruit and membrane, then do the same on the other
side, freeing pure fruit. Repeat until you have removed all the fruit from the membrane. Squeeze any juice from the remaining membrane into the bowl.
You will need about 2 tablespoons juice for the vinaigrette. Set the peeled fruit segments aside to use in assembling the salad.

3. Make the vinaigrette: To the bowl with the juice, whisk in the vinegar, sugar, horseradish and shallot. Slowly whisk in the olive oil, emulsifying to form a
vinaigrette. Taste and add one-half teaspoon salt, or as desired. This makes about 1 cup vinaigrette, which will keep, covered and refrigerated, up to 1


2 large stalks broccoli (1 generous pound)
1 tablespoon oil
1/2 teaspoon chile flakes, or to taste
2 supremed oranges
1 supremed grapefruit
1 shallot, shaved into thin rounds
Prepared vinaigrette
1/3 cup crumbled cotija or feta cheese
Freshly grated horseradish root, for garnish

1. Heat a grill over medium-high heat until hot. Peel the broccoli stalks and cut the broccoli (stalks and florets) into large, bite-sized pieces. Toss the
broccoli with the oil, a pinch of salt and the chile flakes. Grill the broccoli until lightly charred and crisp-tender, 8 to 10 minutes (the stalks will take longer to
grill than the florets). Remove from heat.

2. In a large bowl, toss the broccoli with the orange and grapefruit segments and the shallots. Add 3 to 4 tablespoons vinaigrette, or enough to lightly coat,
and gently toss it with the broccoli and citrus. Put the broccoli salad on a platter and garnish it with crumbled cotija or feta cheese. Grate the horseradish
root over the salad, garnishing with about 1 teaspoon root, or to taste. Serve immediately.

Each of 6 servings: calories 134; protein 4 grams; carbohydrates 17 grams; fiber 4 grams; fat 7 grams; saturated fat 2 grams; cholesterol 7 mg; sugar 9
grams; sodium 168 mg\

Amazing Asian Green Salad with Soy-Sesame Dressing and Sesame Seeds

(Makes 3-4 small salads with some dressing left for another day; recipe adapted just slightly from Flying Fish Salad in Food to Live By.)

Dressing Ingredients:
1/4 cup soy sauce (we used low-sodium soy sauce)
1/4 cup unseasoned rice vinegar
1/4 cup grapeseed oil (or other neutral-flavored oil)
1 T sesame seed oil
1/4 cup sugar

Salad Ingredients:
I heart of Romaine lettuce, torn apart, washed, and dried
4 cups baby greens
1 cup diced tomato
1/2 cup matchstick carrots
1/2 cup matchstick cucumber
1-2 tsp. toasted sesame seeds

Combine the soy sauce, rice vinegar, oil, sesame oil, and sweetener of your choice in a jar with a tight-fitting lid. Put lid on and shake jar until all the
ingredients are dissolved.

Tear apart the Romaine heart, wash, and spin dry or dry with paper towels. Dice tomato. Cut carrots and cucumber into matchstick strips until you have
about 1/2 cup of each. Toast sesame seeds in a dry frying pan for 1-2 minutes, just until they start to smell toasted. (Or buy pre-toasted sesame seeds
and you can use them right from the jar.)

Put the washed Romaine and baby greens into a medium sized bowl and toss with enough dressing to coat all the greens (about 2-3 T.) Arrange the
dressed greens on individual salad plates or in bowls. Top each salad with some tomato, carrots, and cucumber and sprinkle with sesame seeds. Serve

Golden Beet Quinoa Salad

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                3 roasted golden beets, peeled and chopped
                1 clove garlic, crushed
                2 tablespoon chopped scallion
                1.5 cups cooked quinoa
                2 tablespoon fresh lemon juice
1 tablespoon extra virgin olive oil
Salt and pepper to taste
1/4 cup chopped pistachios
1 ounce feta cheese, crumbled
         2 tablespoon fresh chopped basil

3        Grab a large bowl and combine chopped beets, garlic, scallions, cooked quinoa, lemon juice, extra virgin olive oil, salt and pepper. Gently mix until
everything is well combined.
Finish the salad by gently stirring in the the feta cheese, pistachios and fresh basil. Give it a taste. Adjust your seasonings and enjoy!

Honey Grapefruit with Banana

No need to cut out sweets while watching your weight! Fruit is a great alternative to more fattening sweet treats, and it provides vitamin C and fiber.
Bananas are an excellent source of potassium, to boot.

Recipe Is: Diabetic, Gluten-Free, Low Calorie, Low Cholesterol, Low Fat, Low Saturated Fat, Low Sodium

2 cups red grapefruit sections  
1 cup sliced banana (about 1)
1 tablespoon fresh chopped mint
1 tablespoon honey,,10000001733118,00.html
Meal 2


                (4) 6 ounce salmon filets (or one large 24 ounce filet)
                Salt & pepper, or favorite seasoning (I used Rub with Love salmon rub)
                Olive oil
                Romaine lettuce, chopped
                Radishes, sliced
                Beets, cooked
                Cucumber, sliced
                Red onion, thinly sliced
                Parmesan cheese
                Croutons (optional)
                Shaved Parmesan cheese
                Juice from half a lemon
                Caesar dressing


                Preheat oven to 400 degrees and line a rimmed baking sheet with parchment paper. Place salmon filets on one baking sheet, drizzle with olive
oil, and season with salt and pepper (or your favorite seasoning).
         Bake salmon for 15 minutes or until top is browned. Remove and drizzle with fresh lemon juice and set aside.
         Prepare the salad with chopped romaine, sliced radishes, sliced cooked beets, cucumber, and red onion. Place the salmon on top; serve with
Caesar dressing. Enjoy!

Cucumber Beet Noodle Salad

prep 15 mins total 15 mins
yield 4 -6

1 cucumber
1 Chioggia beet (or any beet)
1/2 cup red onion slices
1/4 cup carrot slices
1/4 cup mayonnaise
1/4 cup plain yogurt (I use Siggi)
2 tablespoon Ketchup
1 clove garlic minced
1 tablespoon relish
1 teaspoon sriracha sauce
Pinch of salt and pepper

Using a vegetable spiralizer cut the cucumber and beet into long ribbons or noodles.
Combine cucumber and beets noodle in a medium size bowl.
Add in onion slices and carrots.
In a separate bowl stir together mayo, yogurt, ketchup, garlic, relish, sriracha, salt, and pepper.
Pour dressing over vegetable noodles, toss to coat.
Serve immediately or refrigerate until ready to serve.

Blueberry Baby Beet Green Smoothie

Makes 1 serving

1c non dairy milk of choice
3/4-1c blueberries
handful or two of baby beet greens
1 frozen banana, frozen makes it thick and creamy
1 scoop of protein or nutritional powder, optional
ice, optional

Add all ingredients to a Vitamix or high-speed blender and blend until smooth! Enjoy!

Fruit Salad with Grapefruit Brûlée and Toasted Coconut

Prep time
20 mins
Cook time
13 mins
Total time
33 mins

Fruit Salad with Grapefruit Brûlée and Toasted Coconut is a tropical paradise in a bowl! The brûléed grapefruit lends and caramelized flavor throughout
the salad, and the toasted coconut provides a heavenly crunch!

Serves: 4-6 servings

                (2) large grapefruits, peeled and segmented
                2 tablespoons brown sugar
                (2) small or (1) large oranges, peeled and segmented
                (1) large mango, peeled, removed from the seed, and diced
                (1) small green apple, cored and thinly sliced
                (1) large banana, peeled and sliced
                (2) large strawberries, hulled and thinly sliced
                ¼ cup toasted coconut flakes (angel flake is fine, too)


                Preheat the broiler. Place the grapefruit segments on paper towels to remove excess moisture. Line a rimmed baking sheet with a double layer
of foil. Place the grapefruit segments on the baking sheet. Sprinkle each segment with brown sugar, then rub the sugar in gently. Broil on the middle rack
of the oven for about 8 minutes, or until the sugar is a deep, amber color. Keep a close eye on these as they can burn rapidly! Cool slightly on a wire rack.
Cut the segments in half width-wise once cool.
                Place the coconut flakes in a small skillet. Cook over medium heat for about 5 minutes, or until slightly browned and toasty. Set aside.
        In a large bowl, add the orange segments, mango, green apple, banana, and strawberries. Gently stir in the brûléed grapefruit segments. Serve
immediately and top with the toasted coconut!
Meal 1

Grilled Panzanella Salad with Herbes de Provence

                3/4 teaspoon sea salt
                1 teaspoon Herbes de Provence Seasoning
                1/4 teaspoon black pepper
                1 head romaine lettuce
                4 teaspoons olive oil
                2 pieces sourdough bread
                1 teaspoon softened butter
                2 cups Roma tomatoes, diced
                1 cup cucumber, cubed
                1/2 cup diced red onions
                2 teaspoons Champagne vinegar (or white wine vinegar)
                1 teaspoon stone-ground mustard
        1/4 cup julienned basil


1. Preheat your grill. Real wood charcoal tastes best, but gas works fine. Avoid instant-light briquettes as they make food taste like lighter fluid. Aim for
medium heat – if your grill lid has a thermometer built into the lid, it should read about 350 degrees.
2. Slice the head of lettuce in half lengthwise and rub each half with 1 teaspoon olive oil and 1/4 teaspoon sea salt. For the bread, butter each side and
sprinkle with the herbes de Provence and 1/4 teaspoon salt.
3. Place the lettuce and bread on the grill, rotating once during grilling. Lettuce should be slightly charred and just beginning to wilt while bread should be
toasted, 4 to 5 minutes. Remove from grill.
3. Combine tomatoes, cucumber, red onion and basil in a large bowl. In a separate bowl, whisk together the 3 teaspoons olive oil, champagne vinegar,
black pepper, mustard and 1/4 teaspoon sea salt. Pour over the tomatoes mixture and toss until well combined.
4. To assemble salad, place romaine halves on a platter. Cut toasted bread into small pieces and toss with the tomato mixture. Spoon tomato mixture over
salad and serve.

Broccoli, Cauliflower, Blueberry Coleslaw

This easy to make Broccoli Cauliflower Blueberry Coleslaw is dotted with sweet blueberries (fresh or frozen!) and crunchy chopped almonds. It's a
delicious and healthy side dish recipe that is gluten-free + paleo + Whole30 and can easily be made vegan.

                1 cup almonds, chopped
                2 cups each: chopped broccoli, cauliflower, and red cabbage
                1 1/2 cups blueberries (fresh or frozen)
                4 tablespoons olive oil
                2 tablespoons mayonnaise
                Zest and juice from 1 lemon
                1 small garlic clove, very finely minced
                Sea salt and black pepper, to taste

1        Set your oven to 400 degrees. Place the chopped almonds on a baking sheet and roast them for 6-7 minutes, or until they are light brown and
2        Add the broccoli, cauliflower, cabbage, and blueberries to a large bowl.
In a small bowl, whisk the dressing ingredients and season with salt and pepper. Add the toasted almonds to the bowl with the veggies, pour the dressing
over the top, and toss to coat.

Jewel Roasted Vegetables

                4 medium beets
                3 tablespoons olive oil, divided
                1 1/2 pounds carrots
                1 1/2 pounds Brussels sprouts
                8 large garlic cloves
                1/2 teaspoon salt
                1/4 teaspoon freshly ground black pepper
        1 tablespoon freshly chopped thyme leaves


Preheat the oven to 375 degrees F.
Put the beets into a small baking dish and rub them with 1 tablespoon of oil. Cover the dish with foil and put into the oven for 30 minutes.
In the meantime, peel and cut the carrots into 1-inch pieces, trim the Brussels sprouts and halve them lengthwise, and peel the garlic cloves. Put the
carrots, Brussels sprouts and garlic cloves into a large baking dish and toss with the remainder of the oil. Sprinkle with salt and pepper.
After the beets have been cooking for 30 minutes add the large pan of vegetables to the oven and cook everything for 1 hour more, stirring the vegetable
mixture once or twice.
Remove the beets from the oven and transfer them to a cutting board to cool. Stir the thyme into the carrot and Brussels sprouts mixture and let it
continue to cook for another 10 minutes while the beets are cooled and cut. When the beets are cool enough to handle, about 5 minutes, peel them and
cut them into 1-inch pieces. Remove the other vegetables from the oven, toss with the beets, season with salt and pepper, to taste, and serve.

Cinnamon Sugar Blueberry Banana Bread

A twist on my Mom’s Banana Bread this quick bread is easy and full of blueberries then topped with a cinnamon sugar topping!

                1 cup granulated sugar, divided
                1/2 cup unsalted butter, softened
                1/4 teaspoon salt
                2 overripe bananas
                2 large eggs
                7 tablespoons sour milk
(make sour milk by adding 1 teaspoon vinegar to 6 1/2 tablespoons nonfat milk)
                1 teaspoon vanilla extract
                1 teaspoon baking soda
                2 cups all purpose flour
                2 cups fresh or frozen blueberries
                1 teaspoon cinnamon

                Preheat oven to 375°F. Grease a 9x5x3” loaf pan with butter and coat it with sugar. (You do this like you would grease and flour a pan. Grease
it first, then add about 2 tablespoons sugar to the pan and move the pan side to side until the bottom and sides are coated with sugar. Do NOT substitute
cooking spray for the butter. You can skip the sugaring and just use cooking spray, if you wish.)
                Cream butter and 3/4 cup sugar with a hand mixer. Set aside.
                Add bananas, eggs, milk, vanilla, salt, and baking soda to a blender jar and blend until smooth.
                Pour half the banana mixture into the butter mixture with 1 cup of flour. Mix with hand mixer until just incorporated, then add the remaining
banana mixture and flour. Mix until just incorporated. Stir in blueberries. (Make sure that your frozen berries are not overly wet; pat them dry and/or
remove any ice crystals or your batter will be too wet.) Pour into prepared pan.
                Combine 1/4 cup sugar and cinnamon in a small bowl. Sprinkle evenly over the top of the batter.
                Bake for 45-50 minutes until a toothpick comes out with just a few crumbs. The edges will be a dark brown and there will be a nice crack down
the center.
        Cool completely before removing loaf from pan, but you can cut slices from the pan after it’s cooled for about 15-20 minutes.
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 May 18th 2018
Click here for this week's recipes