DASH - Lower High
Blood Pressure - here
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 25th 2018
Garlicky Kale Burgers
These satisfying vegan kale burgers are made with a flavorful mixture of white beans, crunchy sunflower seeds and lots of garlic. They're as delicious as
they are healthy.
Calories: 515 kcal
• 1/2 lb. curly kale, about 1 small bunch or 1/2 of a large bunch
• 1-15 oz. can cannellini beans, drained and rinsed
• 1 to 1 1/4 cups panko breadcrumbs
• 1/2 cup roasted sunflower seeds
• 1/2 cup fresh basil leaves, lightly packed
• 4 garlic cloves, minced (or more, if you want your burger very garlicky!)
• 2 tbsp. lemon juice
• salt and pepper to taste
• oil, for grilling
• 4 to 6 burger buns
• 4 to 6 lettuce leaves, or a few handfuls of shredded lettuce
• 1 large tomato, sliced
• 1 medium onion, sliced (I like mine sautéed too)
• vegan mayo
1 Clean and remove stems from kale, then tear the leaves into 2 inch pieces. Place into a steaming device of your choice (stovetop or microwave),
and steam until leaves are just wilted and bright green, about 5 minutes.
2 Place kale leaves into food processor bowl, along with beans, 1 cup panko, sunflower seeds, basil, garlic and lemon juice. Pulse a few times until
well blended, stopping to scrape down sides of bowl as needed. Add up to an additional 1/4 cup of panko if mixture seems too soft. Season the mixture
with salt and pepper to taste.
3 Shape the mixture into 4 to 6 patties.
4 Lightly oil the bottom of a medium skillet and place over medium heat. Working in batches if needed, place patties into skillet and cook until browned
on bottoms, about 4 minutes. Flip and cook until browned on opposite sides, about 4 minutes more.
5 Stuff into buns and top with toppings of choice. Serve.
Classic Carrot Summer Salad
• 10 oz. Organic Shredded Carrots (or julienne 1 or 2 Carrots)
• 1/2 Cup Organic Raisins
• 1/2 Cup Fresh Organic Pineapple, diced
• 1/2 Cup Organic Apple, diced
• 1/4 Cup Organic Grapes, diced
• 1/4 Cup Mayonnaise (give Spectrum a try)
• 1/4 Cup Full Fat Greek Yogurt
• 2 teaspoons Organic Cane Sugar
• 1/4 teaspoon Sea Salt
• Combine the carrots, raisins, pineapple, apple, grapes in a large bowl
• Whisk the mayo, yogurt, sugar and salt together in a small bowl and pour over the vegetables. Use a spatula or large spoon to gently mix until
• Cover and refrigerate until ready to serve
All nutrition information is approximate
Calories 132; Fat 7.2 gr; Chol 4.7 mg; Sodium 171 mg; Carbs 17.5 gr;
Fiber 1.6 gr; Sugar 12.9 gr; Protein 1.1 gr
Mint Kale Pistachio Pesto
• 3 Garlic Cloves
• 1 cup Fresh Mint
• 1 cup Kale, stems removed
• 1 Lemon, juiced
• 1 cup Olive Oil
• 1 cup Pistachios, shelled
• 1 cup Parmesan Cheese
• Salt and Pepper
• Add all of the ingredients to the food processor and process until smooth.
Store in the refrigerator for up to 2 weeks.
Marinated Grilled Apples with Mint
2/3 cup fresh orange juice
1 tablespoon chopped fresh mint
2 tablespoons honey
1 teaspoon vanilla extract
1/2 teaspoon ground ginger
1/4 teaspoon black pepper
3 Granny Smith apples, cored and each cut crosswise into 4 (1/2-inch) slices
How to Make It
Combine first 6 ingredients in a large zip-top plastic bag. Add apple slices; seal and marinate in refrigerator 1 to 2 hours, turning bag occasionally.
Remove apple from bag, reserving marinade. Place apple slices on grill rack coated with cooking spray; grill 3 minutes on each side, turning and basting
frequently with reserved marinade. Arrange apple slices on a platter; drizzle with any remaining marinade.
Roasted Red Pepper, Carrot and Hummus Sandwich
A great desk lunch bursting with flavor from sweet fire-roasted red peppers, creamy avocado, nutty hummus, bitter kale and crunchy veggies on a crusty
loaf of whole grain bread.
Servings: 2 people
Calories: 296 kcal
Author: Toaster Oven Love
• 1 whole grain sandwich-sized bread loaf or demi-baguette
• 1/2 teaspoon olive oil
• 1/2 a small avocado
• Salt & pepper
• Pinch red chili pepper flakes (optional)
• Lemon wedge
• 1/4 cup plain hummus
• 1 teaspoon sriracha sauce
• 1 large carrot , peeled and chopped into matchsticks
• 2 leaves lacinato kale , ribs removed and thinly sliced
• 1/2 cup loosely packed fire-roasted red peppers
• 1/2 a small cucumber , thinly sliced
• Slice the baguette in half lengthwise and scoop out bread from bottom half making sure to leave at least a 1/4 inch border of crust and bread. Drizzle
both sides with olive oil and toast until lightly crispy.
• Mash the avocado onto the top half of the loaf. Squeeze the lemon wedge over avocado and sprinkle with salt, pepper and red chili pepper flakes.
• Spoon hummus into the bottom half of the loaf, spreading it into an even layer. Squeeze sriracha sauce over hummus and layer with carrots, kale,
red peppers and cucumbers. Cover with top of loaf, slice in half and enjoy.
Roasted Red Peppers
Total: 1 hr 20 min
Prep: 15 min
Inactive: 30 min
Cook: 35 min
Yield: 4 to 6 servings
• 4 large red or yellow bell peppers, preferably Holland
• 2 tablespoons good olive oil
Preheat the oven to 500 degrees.
Place the whole peppers on a sheet pan and place in the oven for 30 to 40 minutes, until the skins are completely wrinkled and the peppers are charred,
turning them twice during roasting. Remove the pan from the oven and immediately cover it tightly with aluminum foil. Set aside for 30 minutes, or until the
peppers are cool enough to handle.
Remove the stem from each pepper and cut them in quarters. Remove the peels and seeds and place the peppers in a bowl along with any juices that
have collected. Discard the stems, peels, and seeds. Pour the oil over the peppers. Cover with plastic wrap and refrigerate for up to 2 weeks.
Kale and Apple Salad
• 3 tablespoons fresh lemon juice
• 2 tablespoons extra-virgin olive oil
• Kosher salt
• 1 bunch kale, ribs removed, leaves very thinly sliced
• 1/4 cup dates
• 1 Honeycrisp apple
• 1/4 cup slivered almonds, toasted
• 1 ounce Pecorino, finely grated (1/4 cup)
Freshly ground black pepper
Whisk together the lemon juice, olive oil and 1/4 teaspoon salt in a large bowl. Add the kale, toss to coat and let stand 10 minutes.
While the kale stands, cut the dates into thin slivers and the apple into thin matchsticks. Add the dates, apples, almonds and cheese to the kale. Season
with salt and pepper and toss well.
Minty Mango Salsa Recipe
• 1 large ripe mango, peeled and diced
• 1 medium sweet red pepper, diced
• 1 can (4 ounces) chopped green chilies
• 1/4 cup chopped green onions
• 1 tablespoon lime juice
• 2 teaspoons minced fresh mint
• 1/4 teaspoon ground ginger
• Tortilla chips
• In a small bowl, combine the mango, pepper, chilies, onion, juice mint and ginger. Cover and refrigerate for at least 8 hours. Serve with tortilla chips.
Yield: about 2-1/2 cups.
CARAMEL APPLE NACHOS
Delicious Caramel Apple Nachos - a quick and delicious treat perfect for movie night or your next party. Recipe includes apples, caramel, vanilla candy
coating, mini chocolate chips, and heath toffee bits.
Author: Lil' Luna
Recipe type: Dessert
• 3-4 gala apples
• 3-4 granny smith apples
• ½ package Kraft Caramels (unwrapped) (or Ice Cream Caramel Topping)
• 1 TB water
• white chocolate (vanilla) candy coating
• mini chocolate chips
• Heath toffee bits
• Place heath bits and mini chips into separate bowls. It's important to have these all ready so they can be sprinkled on as soon as the caramel and
white chocolate are on.
• Cut a ziploc bag at the corner. This will be for the white chocolate for you to drizzle on.
• Cut your apples right before working on candy coating and caramel so they do not brown. Place on your prepared dish.
• Unwrap caramels and place in small pot with 1 TB water. Heat on low-medium temp until melted. (Or if you opt to use Ice Cream Caramel Topping
skip this step).
• At the same time, melt white chocolate by placing candy coating in a small pot on low heat and stirring constantly until melted and smooth. Place in
ziploc bag with cut corner as soon as it's done.
• Drizzle white chocolate and caramel on as soon as they are melted and smooth. Sprinkle toppings (toffee bits and mini chips) on immediately.
Grilled Chicken with Roasted Kale
1/2 pound small potatoes, cut into 1/2-inch pieces
• 2 tablespoons extra-virgin olive oil, plus more for brushing
• 1 large bunch kale, stems removed, leaves torn (about 10 cups)
• 3 cloves garlic, thinly sliced
• Kosher salt and freshly ground pepper
• 2 large skinless, boneless chicken breasts (about 1 1/2 pounds) 4 cups mixed salad greens
• 1/2 cup cherry tomatoes, halved
• 1/3 cup grated parmesan cheese
1 tablespoon fresh lemon juice
Preheat the oven to 425 degrees F. Toss the potatoes with 1/2 tablespoon olive oil on a rimmed baking sheet; spread in a single layer and roast 5
minutes. Toss the kale in a large bowl with the garlic, 1/2 tablespoon olive oil, 1/4 teaspoon salt, and pepper to taste. Add to the baking sheet with the
potatoes and toss. Roast until the kale is crisp and the potatoes are tender, stirring once, 15 to 20 minutes. Meanwhile, preheat a grill or grill pan to
medium and brush with olive oil. Slice the chicken breasts in half horizontally to make 4 cutlets.
Coat evenly with 1/2 tablespoon olive oil and season with salt and pepper. Grill the chicken until well marked and cooked through, 2 to 4 minutes per side.
Transfer to a plate. Toss the kale, potatoes, the remaining 1/2 tablespoon olive oil, the salad greens, tomatoes, parmesan, lemon juice, and salt and
pepper to taste in a large bowl. Divide the chicken among plates and top with any collected juices. Serve with the kale salad.
Lentil Salad with Mint, Roasted Peppers, and Feta Cheese
1 1/2 cups small French lentils (Puy or beluga)
1 medium carrot, peeled and diced into 1/8-inch squares
1/2 small onion, finely diced
1 bay leaf
1 clove garlic, finely chopped
1/2 teaspoon salt
2 medium red bell peppers
Lemon Vinaigrette (see below)
2 teaspoons chopped mint
3 tablespoons chopped mixed herbs: parsley, marjoram or cilantro, thyme
Sherry vinegar or red wine vinegar to taste
8 ounces feta cheese
Olive oil, for garnish
• Rinse the lentils, cover them generously with water, and bring them to a boil with the carrot, onion, bay leaf, garlic, and salt. Simmer them until they
are cooked, about 20 to 25 minutes. They should be tender, just a little firm, and still hold their shape. Drain the lentils and save the liquid for soup stock.
• While the lentils are cooking, roast the peppers over a flame until they are evenly charred, and put them in a covered bowl to steam for 10 minutes
or so; then scrape off the charred skins with a knife. Do not rinse them under water or the flavorful juices will be lost. Slit them open, remove the veins and
seeds, and cut them into squares.
• Prepare the vinaigrette and fold it into the warm lentils. Add the mint, herbs, and most of the peppers. Taste, and season with freshly ground black
pepper and additional salt, if needed. Taste again just before serving and add a little more vinegar to brighten the flavors. Crumble the feta and gently stir
it into the lentils.
• Garnish with the remaining peppers and drizzle some olive oil over the surface. A Rhone wine would nicely complement this salad. Either a zinfandel
or a chardonnay would also be good.
1 large lemon
1/4 teaspoon paprika
Pinch cayenne pepper
1 clove garlic, minced
1/4 teaspoon salt
6 to 8 tablespoons olive oil
Remove two wide strips of peel from the lemon with a vegetable peeler, and slice them into narrow slivers (alternately, grate finely with a Microplane). Put 3
tablespoons of the lemon juice in a bowl with the lemon peel, paprika, cayenne, garlic, and salt. Whisk in 6 tablespoons of the olive oil and taste. Adjust for
tartness, adding more lemon juice or oil, whichever is needed.
Red Pepper And Carrot Hummus
Prep Time:5 Min Cook Time:20 Min Total Time:25 Min
• 1 cup Baby Carrots, boiled until soft
• 1-2 tsp olive oil
• 1 tsp minced garlic
• 1 red pepper, cut into one-inch pieces
• 1 can (540 ml) chick peas, drained but save liquid in a bowl
• 1.5 tbsp Tahini Paste
• 1 tbsp olive oil
• 2 or 3 cloves of garlic
.If you haven't already, boil the baby carrots until soft, set aside.
.Add 1-2 tsp olive oil, 1 tsp minced garlic, and one chopped red pepper to a hot skillet and cover. Cook on medium heat until soft.
.In a food processor, or blender, add chick peas, tahini paste, 1 tbsp olive oil, cloves of garlic, boiled carrots, and cooked red pepper
Also add in 2-3 tbsp of the saved chick pea liquid.
.Blend until everything is mixed.
.Serve with baby carrots, bread, crackers...
6 If your hummus is too thick while you are mixing it, add more chick pea liquid one tablespoon at a tie until a good consistency is reached.
7 I went a little easy on the garlic this time around. Taste it and add extra garlic as needed.
You can serve it warm, or cool it in the fridge.
Roasted Potato Lettuce Salad
• 1 bunch Romaine Lettuce
• 2 medium size potato, par boiled and cut into bite sized chunks
• 1/2 cup grapes, slit vertically
• 7-8 Kalamata Olives, slit vertically
• 2 tablespoons sunflower seeds
• 1 tablespoon pinenuts
• 1 tablespoon dried dill leaves
• 1 tsp oil
• salt to taste
• Pepper to taste
Dressing (whisk all the ingredients for dressing together till homogenous)
• Juice of half Lemon
• 1 tablespoon Flax seed oil (you can use Olive oil here)
• 1 tablespoon yogurt
• 1 tsp sriracha/ hot sauce
• 1 tsp honey
8 Begin with roasting the potatoes. Take a pan and in it add in the oil. Heat it up. Add in the par boiled potatoes and roast on medium heat till
potatoes start to roast on the edges.
9 Add in the dried dill leaves, salt, pepper and mix well. Remove the potatoes and let them cool down.
Mix all the ingredients for the salad together and spread the dressing on top. Toss around so that the dressing coats the entire salad. Serve cold with a
side of your choice