Recipes 2/23/18

Meal 1

Sweet Potato Broccoli Chicken Bake

A pan-dish wonder! A simple recipe that tastes delicious, is perfect for leftovers, and makes for a quick
kitchen clean-up.
                       AUTHOR:
THE REAL FOOD DIETITIANSPREP TIME:
15 MINSCOOK TIME:
25 MINSTOTAL
TIME:
40 MINSYIELD:
SERVES 4-5CATEGORY:
ONE DISH MEALS

PRINT RECIPE
★★★★★
4.5 from 12 reviews
INGREDIENTS
                       1 lb. boneless, skinless chicken breast or thighs, cubed
                       3-4 cups broccoli florets
                       1 large sweet potato, ¼ inch small cubes–small cubes are key (~1 1/2 cups cubed)
                       2/3 cup red onion, chopped
                       2 cloves garlic, minced
                       1/4 cup raisins or refined sugar-free cranberries (we like Made in Nature)
                       3 Tbsp. chopped walnuts or nuts of choice*
                       1/3 cup olive oil or avocado oil
                       1 ½ tsp. Italian seasoning, dried
                       1/2 tsp. sea salt
                       ¼ tsp. pepper
INSTRUCTIONS
1        Preheat oven to 375 °F.
2        Line a baking sheet with parchment.
3        On the pan, combine the broccoli, sweet potato, onion, garlic, raisins and walnuts. Drizzle with oil,
add seasonings, salt and pepper and toss to coat. Spread evenly amongst the pan, cover with foil and
bake for 12 minutes.
4        After the 12 minutes remove from oven, add chicken, toss and place back in oven to bake for
another 8 minutes. Then again remove from oven, Toss once more and place back in oven without foil
this time and bake for another 5-10 minutes or until chicken is cooked through and sweet potatoes are
soft.
https://therealfoodrds.com/sweet-potato-broccoli-chicken-bake/

Kale Carrot Salad with Orange Vinaigrette

Yield: 2-4 servings

Ingredients
                       1 bunch kale (latticino or curly varieties)
                       3 medium carrots
                       1/2 large red onion
                       almonds, a handful
                       1/2 large naval orange
                       1 lime
                       3-4 tablespoons olive oil
                       salt, to taste
                       pepper, to taste
                       
Instructions
       Wash the kale. Remove ribs, slicing out the thick, tough middles of the leaves with the tip of your
knife. Fold the kale in half lengthwise and slice into 1/2 inch slices. Place in a large bowl. Peel carrots if
the outside skin is tough or uneven. Cut the carrots into matchsticks and set aside for later. Slice the
red onion into thin strips, and set aside with the carrots. Chop the almonds roughly and set them aside
separately.
       Place the sliced kale into a large bowl. Squeeze orange juice and lime juice over the leaves. Drizzle
with the olive oil. Add salt and pepper to taste. Massage the kale, rubbing the dressing into the leaves
until it is evenly distributed and the leaves have become tenderized.
Add carrots and red onions and toss to evenly distribute and coat with dressing. Top with chopped
almonds just before serving

http://www.kitcheninthehills.com/2014/09/kale-carrot-salad-with-orange-vinaigrette/




Crispy Beet, Carrot & Sweet Potato Chips

Ingredients:
       2 beets – scrubbed with skin on for thin slicing
       1 sweet potato – scrubbed with skin on for thin slicing
       2 carrots – ribboned using vegetable peeler
       1 tbsp olive oil
       1/2  tsp  smoked Spanish Paprika
       Dash of chipotle powder
       Pinch of sugar
       Salt and pepper to taste

Directions:
       Preheat oven to 375 degrees
•        Slice beets and sweet potatoes into very thin chips- use a mandolin if possible, or a sharp knife.
Take your time if using a knife to get consistently thin slices.
•        Make long ribbons from the carrots using the vegetable peeler
•        Place slices and carrot ribbons in bowl and coat evenly with olive oil, salt, pepper, paprika, chipolte
and sugar
•        Spread  beet and sweet potato slices on a baking sheet lined with parchment paper (be sure they
are not stacked on top of one another) and season with a little more salt.
•        Use a second baking sheets lined with parchment paper for the carrot ribbons and smaller slices
of chips.
•        Bake for 20-25 minutes (beets and sweet potato) and 10-15 minutes for carrot ribbons , flipping
halfway through. Remove when veggies lighted in color. They will crisp up when cool.
•        Make additional batches as needed being sure to keep single layers of chips on the baking sheet
Serve in a bowl or alongside a burger or sandwich.  Store extras in an airtight container.
http://jonpeters.com/recipe-thursdays-crispy-beet-carrot-sweet-potato-chips/





Orange-Carrot Cake with Classic Cream Cheese Frosting

Ingredients
       2 cups pecans, chopped 2 1/2 cups all-purpose flour 2 teaspoons baking soda 2 teaspoons nutmeg
2 teaspoons cinnamon 1/4 teaspoon salt 1 1/2 cups unsalted butter, softened 2 1/2 cups sugar 4 large
eggs 1/4 cup milk Zest of 1 orange (1 tablespoon) 1/4 cup orange juice 1 1/2 teaspoons vanilla extract 2
cups finely grated carrot (about 6 carrots) Cream Cheese Frosting

Instructions
How to Make It
Step 1
Preheat oven to 375°. Spread chopped pecans on a sheet pan, and toast at 375° for 5 minutes; set aside
to cool. Line 2 greased 9-inch round cake pans with wax paper, and set aside.
Step 2
Lightly spoon flour into a dry measuring cup; level with a knife. Sift together flour and next 4
ingredients. Cream butter and sugar together in a large bowl using an electric mixer on medium speed.
Reduce speed to medium-low, and add eggs 1 at a time, blending well after each addition. Add milk and
half of flour mixture; blend well. Add remaining flour mixture gradually for a smoother batter.
Step 3
Stir in orange zest and juice, vanilla, grated carrot, and toasted nuts. Divide batter evenly into prepared
cake pans, and bake at 375° for 40 minutes or until a knife inserted into center of cake comes out clean.
(Layers may sink a bit in the middle.)
Step 4
Let layers cool in pans 10 minutes; transfer to a cooling rack. Let cool completely. Top 1 layer with
Cream Cheese Frosting; add second layer; frost top and sides of cake.
Chef's Notes
Store the finished cake in the refrigerator to keep the frosting from getting too soft.

http://www.myrecipes.com/recipe/orange-carrot-cake-with-classic-cream-cheese-frosting

Cream Cheese Frosting

Ingredients
       1/2 cup unsalted butter, softened 12 ounces cream cheese, softened 3 cups powdered sugar 3 to 4
tablespoons evaporated milk (or cream, if desired) 1 1/2 teaspoons vanilla extract

How to Make It

Cream together first 3 ingredients at medium speed of an electric mixer. Add milk and vanilla, and mix
well.

http://www.myrecipes.com/recipe/cream-cheese-frosting-48







Meal 2

BROCCOLI, CARROT AND SWEET POTATO SOUP

As part of my weekly weekend routine, I make a big pot of soup for the week.  What I like about the
following soup is the combination of carrot, sweet potato and broccoli.  You could make this soup
without broccoli or instead of broccoli add cauliflower.  I used a hand blender to puree part of the soup.  

BROCCOLI, CARROT AND SWEET POTATO SOUP


INGREDIENTS:

2 large onions, chopped
2 stalks celery, chopped
1-2 tbsp olive or canola oil
3 carrots, chopped
1 medium potato, peeled and chopped
1 large sweet potato, peeled and chopped
1 red or orange pepper, chopped
4 cups of broccoli, chopped
7 cups chicken bouillon
½ cup red lentils
2 tbsp fresh dill or basil or 1 tsp dry
1 cup skim milk, soy milk or water
1 tsp butter or margarine
salt and pepper to taste

DIRECTIONS:

In a large soup pot, sauté the onions and celery in the oil for 5 minutes until softened.  Add the carrots.  
If the vegetables are sticking to the bottom of the pot, add a little bit of water.  Cook for 3 to 4 minutes
longer.  Add the broccoli, potato, sweet potato, lentils, herbs and bouillon.  Bring to a boil and reduce to
a simmer for about 30 minutes or until the vegetables are tender.

Using a hand blender or a blender, puree about half of the soup.  Add the milk and margarine.  Season to
taste.  Makes about 10 servings.

http://lifeisgood-louiserun.blogspot.com/2010/04/broccoli-carrot-and-sweet-potato-soup.html



Thai Red Curry with Vegetables
                       Author: Cookie and Kate Prep Time: 10 mins Cook Time: 30 mins Total Time: 40 minutes
Yield: 4 servings Category: Entree Cuisine: Thai
★★★★★
4.8 from 286 reviews
This Thai red curry recipe is so easy to make at home! It’s much tastier than takeout and healthier, too.
Feel free to change up the vegetables (you’ll need about 3 cups total) and skip the kale if you want a
more traditional Thai curry. This recipe is vegetarian, vegan and gluten free for all to enjoy. Recipe yields
4 servings.

INGREDIENTS
       1 ¼ cups brown jasmine rice or long-grain brown rice, rinsed
       1 tablespoon coconut oil or olive oil
       1 small white onion, chopped (about 1 cup)
       Pinch of salt, more to taste
       1 tablespoon finely grated fresh ginger (about a 1-inch nub of ginger)
       2 cloves garlic, pressed or minced
       1 red bell pepper, sliced into thin 2-inch long strips
       1 yellow, orange or green bell pepper, sliced into thin 2-inch long strips
       3 carrots, peeled and sliced on the diagonal into ¼-inch thick rounds (about 1 cup)
       2 tablespoons Thai red curry paste*
       1 can (14 ounces) regular coconut milk**
       1/2 cup water
       1 1/2 cups packed thinly sliced kale (tough ribs removed first), preferably the
Tuscan/lacinato/dinosaur variety
       1 1/2 teaspoons coconut sugar or turbinado (raw) sugar or brown sugar
       1 tablespoon tamari or soy sauce***
       2 teaspoons rice vinegar or fresh lime juice
       Garnishes/sides: handful of chopped fresh basil or cilantro, optional red pepper flakes, optional
sriracha or chili garlic sauce
INSTRUCTIONS
1        To cook the rice, bring a large pot of water to boil. Add the rinsed rice and continue boiling for 30
minutes, reducing heat as necessary to prevent overflow. Remove from heat, drain the rice and return
the rice to pot. Cover and let the rice rest for 10 minutes or longer, until you’re ready to serve. Just
before serving, season the rice to taste with salt and fluff it with a fork.
2        To make the curry, warm a large skillet with deep sides over medium heat. Once it’s hot, add the
oil. Add the onion and a sprinkle of salt and cook, stirring often, until the onion has softened and is
turning translucent, about 5 minutes. Add the ginger and garlic and cook until fragrant, about 30
seconds, while stirring continuously.
3        Add the bell peppers and carrots. Cook until the bell peppers are fork-tender, 3 to 5 more minutes,
stirring occasionally. Then add the curry paste and cook, stirring often, for 2 minutes.
4        Add the coconut milk, water, kale and sugar, and stir to combine. Bring the mixture to a simmer
over medium heat. Reduce heat as necessary to maintain a gentle simmer and cook until the peppers,
carrots and kale have softened to your liking, about 5 to 10 minutes, stirring occasionally.
5        Remove the pot from the heat and season with tamari and rice vinegar. Add salt (I added 1/4
teaspoon for optimal flavor), to taste. If the curry needs a little more punch, add 1/2 teaspoon more
tamari, or for more acidity, add 1/2 teaspoon more rice vinegar. Divide rice and curry into bowls and
garnish with chopped cilantro and a sprinkle of red pepper flakes, if you’d like. If you love spicy curries,
serve with sriracha or chili garlic sauce on the side.
NOTES
Recipe adapted from my Thai green curry recipe.
*RED THAI CURRY PASTE: Look for it in the Asian section of the grocery store. I like Thai Kitchen brand,
which is vegetarian. Not all brands are (they can contain fish sauce and/or shrimp paste).
**COCONUT MILK: For rich and creamy curry, you need to use regular (not light/reduced fat) coconut
milk that contains guar gum. My favorite is Native Forest Classic. The varieties without guar gum (which
are becoming more widely available) aren’t nearly as creamy, even though their fat content is the same.
***MAKE IT GLUTEN FREE: Be sure to use gluten-free tamari instead of regular soy sauce.
IF YOU WANT TO ADD TOFU: I’d suggest baking it first and adding it with the coconut milk in step 4. If
you add raw tofu, it will soak up too much of the liquid, and baking it greatly improves the texture,
anyway.
UPDATE 8/10/2016: I tweaked this recipe a tiny bit to make it richer and more flavorful (decreased water
from 3/4 cup to 1/2 cup, and increased tamari to 1 tablespoon and vinegar to 2 teaspoons). I also
updated the post with better photos!

https://cookieandkate.com/2015/thai-red-curry-recipe/print/23970/


Helen’s sweet potato and red pepper stew

Ingredients
                       1 small sweet potato (150g)
                       1 small onion
                       1 carrot
                       1 small red pepper
                       3 sprigs of fresh flat-leaf parsley
                       ½ tablespoon olive oil
                       1 x 400 g tin of chopped tomatoes
               60 g frozen peas
Method
       Peel and dice the sweet potato. Cook in boiling water for 15 minutes, or until tender, then drain.
       Peel and finely chop the onion and carrot, then deseed and dice the pepper. Pick and finely chop
the parsley leaves.
       Heat the oil in a medium pan on a medium heat, add the onion and fry for around 8 to 10 minutes,
or until softened. Add the carrot and pepper, then cook for a further 5 minutes.
       Pour in the tomatoes, add ½ a tin’s worth of water, then cook with the lid on for 25 minutes, or until
the vegetables are soft.
       Add the sweet potato, peas and parsley, then cook for 1 minute, or until warm through.
Allow to cool, then chop or mash to the desired consistency.


https://www.jamieoliver.com/recipes/vegetables-recipes/helen-s-sweet-potato-red-pepper-stew/#






Strawberry and Orange Salad with Citrus Syrup and Fresh Mint
By Jennifer Segal, inspired by Maria Hines Sinskey in Bon Appétit

Servings: 4

Total Time: 15 Minutes
Ingredients
                       1 pound strawberries, hulled and halved (or quartered if very large)
                       3 oranges
                       1 tablespoon fresh lemon juice, plus more to taste
                       2-1/2 tablespoons light brown sugar, packed
                       1 tablespoon finely chopped fresh mint, plus a sprig for garnish
Instructions
                       Place the strawberries into a serving bowl.
                       Cut a slice off the top and bottom of each orange so they sit flat on a cutting board.
Using a sharp knife, work your way around the fruits to remove all the skin and pith. Cupping the orange
in one hand and working over the serving bowl, carefully cut the segments out from between the
membranes. (Be sure to cut only until you reach the middle of the fruit!) Over a separate small bowl,
firmly squeeze the remaining membranes to release all the orange juice.
                       Add the lemon juice and brown sugar to the freshly squeezed orange juice and stir until
the sugar is dissolved. Pour over the strawberries and orange segments and gently toss to combine.
Sprinkle with fresh mint. Taste and add more lemon juice if necessary (the syrup should have a perfect
balance of tart and sweet). Refrigerate for at least 30 minutes or up to six hours. Garnish with a sprig of
fresh mint and serve in shallow bowls with spoons.
Nutrition Information
Powered by
•                        Per serving (4 servings)
•                        Calories:
136
•                        Fat:
1g
•                        Saturated fat:
0g
•                        Carbohydrates:
34g
•                        Sugar:
27g
•                        Fiber:
6g
•                        Protein:
2g
•                        Sodium:
4mg
•                        Cholesterol:
0mg
Copyright © Once Upon a Chef
https://www.onceuponachef.com/recipes/strawberries-and-oranges-in-brown-sugar-citrus-syrup.html








Meal 3

Entrées

Roasted Salmon with Oranges, Beets, and Carrots

Prep Time
8 Mins
Total Time
30 Mins
Yield
Serves 4 (serving size: 4 1/2 oz. fish and about 1 cup vegetable mixture)
JULIA LEVY December 2017

This sheet pan main is as elegant as it is easy. Serve on any weeknight, or for guests with a whole-grain
side and seasonal salad. One large (1 1/2-lb.) fillet, also called a side of salmon, will stay moist at the
higher oven temperature. If using individually portioned fillets (about 6 oz. each); bake at 400°F for 10
minutes, roasting the vegetables on a separate pan for about 15 minutes or until tender, then combine
and sprinkle with the lemon juice and tarragon.

Ingredients
1 (1 1/2-lb.) salmon fillet
2 blood oranges, cut into 8 wedges
1 navel orange, cut into 8 wedges
1 small red onion, cut into thin wedges
1 medium-size golden beet, cut into 1/8-in.-thick slices
1 small Chioggia beet, cut into 1/8-in.-thick slices
1 large carrot, cut into 1/8-in.-thick slices
2 tablespoons olive oil
1 teaspoon fennel seeds,
crushed 1 teaspoon kosher salt
1/2 teaspoon black pepper
2 tablespoons fresh lemon juice
2 teaspoons chopped fresh tarragon
http://www.cookinglight.com/recipes/roasted-salmon-oranges-beets-and-carrots




Sweet Potato Broccoli Chicken Bake

A pan-dish wonder! A simple recipe that tastes delicious, is perfect for leftovers, and makes for a quick
kitchen clean-up.
                       AUTHOR:
THE REAL FOOD DIETITIANSPREP TIME:
15 MINSCOOK TIME:
25 MINSTOTAL
TIME:
40 MINSYIELD:
SERVES 4-5CATEGORY:
ONE DISH MEALS

PRINT RECIPE
★★★★★
4.5 from 12 reviews
INGREDIENTS
                       1 lb. boneless, skinless chicken breast or thighs, cubed
                       3-4 cups broccoli florets
                       1 large sweet potato, ¼ inch small cubes–small cubes are key (~1 1/2 cups cubed)
                       2/3 cup red onion, chopped
                       2 cloves garlic, minced
                       1/4 cup raisins or refined sugar-free cranberries (we like Made in Nature)
                       3 Tbsp. chopped walnuts or nuts of choice*
                       1/3 cup olive oil or avocado oil
                       1 ½ tsp. Italian seasoning, dried
                       1/2 tsp. sea salt
                       ¼ tsp. pepper
INSTRUCTIONS
1        Preheat oven to 375 °F.
2        Line a baking sheet with parchment.
3        On the pan, combine the broccoli, sweet potato, onion, garlic, raisins and walnuts. Drizzle with oil,
add seasonings, salt and pepper and toss to coat. Spread evenly amongst the pan, cover with foil and
bake for 12 minutes.
4        After the 12 minutes remove from oven, add chicken, toss and place back in oven to bake for
another 8 minutes. Then again remove from oven, Toss once more and place back in oven without foil
this time and bake for another 5-10 minutes or until chicken is cooked through and sweet potatoes are
soft.
https://therealfoodrds.com/sweet-potato-broccoli-chicken-bake/


Thai Red Curry with Vegetables
                       Author: Cookie and Kate Prep Time: 10 mins Cook Time: 30 mins Total Time: 40 minutes
Yield: 4 servings Category: Entree Cuisine: Thai
★★★★★
4.8 from 286 reviews
This Thai red curry recipe is so easy to make at home! It’s much tastier than takeout and healthier, too.
Feel free to change up the vegetables (you’ll need about 3 cups total) and skip the kale if you want a
more traditional Thai curry. This recipe is vegetarian, vegan and gluten free for all to enjoy. Recipe yields
4 servings.

INGREDIENTS
       1 ¼ cups brown jasmine rice or long-grain brown rice, rinsed
       1 tablespoon coconut oil or olive oil
       1 small white onion, chopped (about 1 cup)
       Pinch of salt, more to taste
       1 tablespoon finely grated fresh ginger (about a 1-inch nub of ginger)
       2 cloves garlic, pressed or minced
       1 red bell pepper, sliced into thin 2-inch long strips
       1 yellow, orange or green bell pepper, sliced into thin 2-inch long strips
       3 carrots, peeled and sliced on the diagonal into ¼-inch thick rounds (about 1 cup)
       2 tablespoons Thai red curry paste*
       1 can (14 ounces) regular coconut milk**
       1/2 cup water
       1 1/2 cups packed thinly sliced kale (tough ribs removed first), preferably the
Tuscan/lacinato/dinosaur variety
       1 1/2 teaspoons coconut sugar or turbinado (raw) sugar or brown sugar
       1 tablespoon tamari or soy sauce***
       2 teaspoons rice vinegar or fresh lime juice
       Garnishes/sides: handful of chopped fresh basil or cilantro, optional red pepper flakes, optional
sriracha or chili garlic sauce
INSTRUCTIONS
Entrées

Roasted Salmon with Oranges, Beets, and Carrots

Prep Time
8 Mins
Total Time
30 Mins
Yield
Serves 4 (serving size: 4 1/2 oz. fish and about 1 cup vegetable mixture)
JULIA LEVY December 2017

This sheet pan main is as elegant as it is easy. Serve on any weeknight, or for guests with a whole-grain
side and seasonal salad. One large (1 1/2-lb.) fillet, also called a side of salmon, will stay moist at the
higher oven temperature. If using individually portioned fillets (about 6 oz. each); bake at 400°F for 10
minutes, roasting the vegetables on a separate pan for about 15 minutes or until tender, then combine
and sprinkle with the lemon juice and tarragon.

Ingredients
1 (1 1/2-lb.) salmon fillet
2 blood oranges, cut into 8 wedges
1 navel orange, cut into 8 wedges
1 small red onion, cut into thin wedges
1 medium-size golden beet, cut into 1/8-in.-thick slices
1 small Chioggia beet, cut into 1/8-in.-thick slices
1 large carrot, cut into 1/8-in.-thick slices
2 tablespoons olive oil
1 teaspoon fennel seeds,
crushed 1 teaspoon kosher salt
1/2 teaspoon black pepper
2 tablespoons fresh lemon juice
2 teaspoons chopped fresh tarragon
http://www.cookinglight.com/recipes/roasted-salmon-oranges-beets-and-carrots




Sweet Potato Broccoli Chicken Bake

A pan-dish wonder! A simple recipe that tastes delicious, is perfect for leftovers, and makes for a quick
kitchen clean-up.
                       AUTHOR:
THE REAL FOOD DIETITIANSPREP TIME:
15 MINSCOOK TIME:
25 MINSTOTAL
TIME:
40 MINSYIELD:
SERVES 4-5CATEGORY:
ONE DISH MEALS

PRINT RECIPE
★★★★★
4.5 from 12 reviews
INGREDIENTS
                       1 lb. boneless, skinless chicken breast or thighs, cubed
                       3-4 cups broccoli florets
                       1 large sweet potato, ¼ inch small cubes–small cubes are key (~1 1/2 cups cubed)
                       2/3 cup red onion, chopped
                       2 cloves garlic, minced
                       1/4 cup raisins or refined sugar-free cranberries (we like Made in Nature)
                       3 Tbsp. chopped walnuts or nuts of choice*
                       1/3 cup olive oil or avocado oil
                       1 ½ tsp. Italian seasoning, dried
                       1/2 tsp. sea salt
                       ¼ tsp. pepper
INSTRUCTIONS
1        Preheat oven to 375 °F.
2        Line a baking sheet with parchment.
3        On the pan, combine the broccoli, sweet potato, onion, garlic, raisins and walnuts. Drizzle with oil,
add seasonings, salt and pepper and toss to coat. Spread evenly amongst the pan, cover with foil and
bake for 12 minutes.
4        After the 12 minutes remove from oven, add chicken, toss and place back in oven to bake for
another 8 minutes. Then again remove from oven, Toss once more and place back in oven without foil
this time and bake for another 5-10 minutes or until chicken is cooked through and sweet potatoes are
soft.
https://therealfoodrds.com/sweet-potato-broccoli-chicken-bake/


Thai Red Curry with Vegetables
                       Author: Cookie and Kate Prep Time: 10 mins Cook Time: 30 mins Total Time: 40 minutes
Yield: 4 servings Category: Entree Cuisine: Thai
★★★★★
4.8 from 286 reviews
This Thai red curry recipe is so easy to make at home! It’s much tastier than takeout and healthier, too.
Feel free to change up the vegetables (you’ll need about 3 cups total) and skip the kale if you want a
more traditional Thai curry. This recipe is vegetarian, vegan and gluten free for all to enjoy. Recipe yields
4 servings.

INGREDIENTS
       1 ¼ cups brown jasmine rice or long-grain brown rice, rinsed
       1 tablespoon coconut oil or olive oil
       1 small white onion, chopped (about 1 cup)
       Pinch of salt, more to taste
       1 tablespoon finely grated fresh ginger (about a 1-inch nub of ginger)
       2 cloves garlic, pressed or minced
       1 red bell pepper, sliced into thin 2-inch long strips
       1 yellow, orange or green bell pepper, sliced into thin 2-inch long strips
       3 carrots, peeled and sliced on the diagonal into ¼-inch thick rounds (about 1 cup)
       2 tablespoons Thai red curry paste*
       1 can (14 ounces) regular coconut milk**
       1/2 cup water
       1 1/2 cups packed thinly sliced kale (tough ribs removed first), preferably the
Tuscan/lacinato/dinosaur variety
       1 1/2 teaspoons coconut sugar or turbinado (raw) sugar or brown sugar
       1 tablespoon tamari or soy sauce***
       2 teaspoons rice vinegar or fresh lime juice
       Garnishes/sides: handful of chopped fresh basil or cilantro, optional red pepper flakes, optional
sriracha or chili garlic sauce
INSTRUCTIONS
5        To cook the rice, bring a large pot of water to boil. Add the rinsed rice and continue boiling for 30
minutes, reducing heat as necessary to prevent overflow. Remove from heat, drain the rice and return
the rice to pot. Cover and let the rice rest for 10 minutes or longer, until you’re ready to serve. Just
before serving, season the rice to taste with salt and fluff it with a fork.
6        To make the curry, warm a large skillet with deep sides over medium heat. Once it’s hot, add the
oil. Add the onion and a sprinkle of salt and cook, stirring often, until the onion has softened and is
turning translucent, about 5 minutes. Add the ginger and garlic and cook until fragrant, about 30
seconds, while stirring continuously.
7        Add the bell peppers and carrots. Cook until the bell peppers are fork-tender, 3 to 5 more minutes,
stirring occasionally. Then add the curry paste and cook, stirring often, for 2 minutes.
8        Add the coconut milk, water, kale and sugar, and stir to combine. Bring the mixture to a simmer
over medium heat. Reduce heat as necessary to maintain a gentle simmer and cook until the peppers,
carrots and kale have softened to your liking, about 5 to 10 minutes, stirring occasionally.
9        Remove the pot from the heat and season with tamari and rice vinegar. Add salt (I added 1/4
teaspoon for optimal flavor), to taste. If the curry needs a little more punch, add 1/2 teaspoon more
tamari, or for more acidity, add 1/2 teaspoon more rice vinegar. Divide rice and curry into bowls and
garnish with chopped cilantro and a sprinkle of red pepper flakes, if you’d like. If you love spicy curries,
serve with sriracha or chili garlic sauce on the side.
NOTES
Recipe adapted from my Thai green curry recipe.
*RED THAI CURRY PASTE: Look for it in the Asian section of the grocery store. I like Thai Kitchen brand,
which is vegetarian. Not all brands are (they can contain fish sauce and/or shrimp paste).
**COCONUT MILK: For rich and creamy curry, you need to use regular (not light/reduced fat) coconut
milk that contains guar gum. My favorite is Native Forest Classic. The varieties without guar gum (which
are becoming more widely available) aren’t nearly as creamy, even though their fat content is the same.
***MAKE IT GLUTEN FREE: Be sure to use gluten-free tamari instead of regular soy sauce.
IF YOU WANT TO ADD TOFU: I’d suggest baking it first and adding it with the coconut milk in step 4. If
you add raw tofu, it will soak up too much of the liquid, and baking it greatly improves the texture,
anyway.
UPDATE 8/10/2016: I tweaked this recipe a tiny bit to make it richer and more flavorful (decreased water
from 3/4 cup to 1/2 cup, and increased tamari to 1 tablespoon and vinegar to 2 teaspoons). I also
updated the post with better photos!

https://cookieandkate.com/2015/thai-red-curry-recipe/print/23970/





Deserts

Strawberry and Orange Salad with Citrus Syrup and Fresh Mint
By Jennifer Segal, inspired by Maria Hines Sinskey in Bon Appétit

Servings: 4

Total Time: 15 Minutes
Ingredients
                       1 pound strawberries, hulled and halved (or quartered if very large)
                       3 oranges
                       1 tablespoon fresh lemon juice, plus more to taste
                       2-1/2 tablespoons light brown sugar, packed
                       1 tablespoon finely chopped fresh mint, plus a sprig for garnish
Instructions
                       Place the strawberries into a serving bowl.
                       Cut a slice off the top and bottom of each orange so they sit flat on a cutting board.
Using a sharp knife, work your way around the fruits to remove all the skin and pith. Cupping the orange
in one hand and working over the serving bowl, carefully cut the segments out from between the
membranes. (Be sure to cut only until you reach the middle of the fruit!) Over a separate small bowl,
firmly squeeze the remaining membranes to release all the orange juice.
                       Add the lemon juice and brown sugar to the freshly squeezed orange juice and stir until
the sugar is dissolved. Pour over the strawberries and orange segments and gently toss to combine.
Sprinkle with fresh mint. Taste and add more lemon juice if necessary (the syrup should have a perfect
balance of tart and sweet). Refrigerate for at least 30 minutes or up to six hours. Garnish with a sprig of
fresh mint and serve in shallow bowls with spoons.
Nutrition Information
Powered by
•                        Per serving (4 servings)
•                        Calories:
136
•                        Fat:
1g
•                        Saturated fat:
0g
•                        Carbohydrates:
34g
•                        Sugar:
27g
•                        Fiber:
6g
•                        Protein:
2g
•                        Sodium:
4mg
•                        Cholesterol:
0mg
Copyright © Once Upon a Chef
https://www.onceuponachef.com/recipes/strawberries-and-oranges-in-brown-sugar-citrus-syrup.html





Orange-Carrot Cake with Classic Cream Cheese Frosting

Ingredients
       2 cups pecans, chopped 2 1/2 cups all-purpose flour 2 teaspoons baking soda 2 teaspoons nutmeg
2 teaspoons cinnamon 1/4 teaspoon salt 1 1/2 cups unsalted butter, softened 2 1/2 cups sugar 4 large
eggs 1/4 cup milk Zest of 1 orange (1 tablespoon) 1/4 cup orange juice 1 1/2 teaspoons vanilla extract 2
cups finely grated carrot (about 6 carrots) Cream Cheese Frosting

Instructions
How to Make It
Step 1
Preheat oven to 375°. Spread chopped pecans on a sheet pan, and toast at 375° for 5 minutes; set aside
to cool. Line 2 greased 9-inch round cake pans with wax paper, and set aside.
Step 2
Lightly spoon flour into a dry measuring cup; level with a knife. Sift together flour and next 4
ingredients. Cream butter and sugar together in a large bowl using an electric mixer on medium speed.
Reduce speed to medium-low, and add eggs 1 at a time, blending well after each addition. Add milk and
half of flour mixture; blend well. Add remaining flour mixture gradually for a smoother batter.
Step 3
Stir in orange zest and juice, vanilla, grated carrot, and toasted nuts. Divide batter evenly into prepared
cake pans, and bake at 375° for 40 minutes or until a knife inserted into center of cake comes out clean.
(Layers may sink a bit in the middle.)
Step 4
Let layers cool in pans 10 minutes; transfer to a cooling rack. Let cool completely. Top 1 layer with
Cream Cheese Frosting; add second layer; frost top and sides of cake.
Chef's Notes
Store the finished cake in the refrigerator to keep the frosting from getting too soft.

http://www.myrecipes.com/recipe/orange-carrot-cake-with-classic-cream-cheese-frosting

Cream Cheese Frosting

Ingredients
       1/2 cup unsalted butter, softened 12 ounces cream cheese, softened 3 cups powdered sugar 3 to 4
tablespoons evaporated milk (or cream, if desired) 1 1/2 teaspoons vanilla extract

How to Make It

Cream together first 3 ingredients at medium speed of an electric mixer. Add milk and vanilla, and mix
well.

http://www.myrecipes.com/recipe/cream-cheese-frosting-48




Gorgeous Skin Smoothie {Apple, Carrot, Orange & Ginger}

Print
Prep time
10 mins
Total time
10 mins

Recipe by:: Camilla
Recipe type: Smoothie, Beverage
Serves: 1
Ingredients
       1 medium navel orange
       1 small carrot, scrubbed
       1-1/4 cups cold water
       ½ of a medium tart-sweet apple (e.g., Gala, Braeburn), roughly chopped
       1 1-inch piece of fresh ginger, peeled and chopped

Instructions
       Peel the orange and break into segments.
       Grate the carrot (makes it easier to blend in regular blenders; roughly chop if you have a high-
speed blender like a Vitamix).
       Place the orange segments and water in blender; puree on high speed until smooth. Add carrot;
puree on high speed until smooth. Add the apple and ginger; puree on high speed until smooth.
Drink up!

http://www.mediavine.com/





Sides

Kale Salad with Warm Roasted Sweet Potato and Carrots
Ingredients
Serves 4

1 bunch (whole head) Dino Kale, de-stemmed and washed
1 cup sweet potato, roasted and cut into ½ inch cubes
1 bunch (6 medium) carrots, roasted and cut into coins

Dressing:
1 Tbsp. Olive oil
1-1/2 Tbsp. apple cider vinegar
Juice from 1/2 a lemon
1/4 tsp ginger powder
Pinch of salt, pepper

Directions
Chop the kale into bite sized pieces and add to a bowl. Make the dressing by mixing all the ingredients,
and pour it over the kale. Massage the kale for a minute or two, until it begins to become softer and less
rigid. * Once the kale is nice and tender, add the sweet potato and carrots to the salad, and toss to
combine. Bon Apetite!

*Taste and Nutrition Tip: Massaging the kale with the dressing makes it easier for your body to digest,
and it makes the texture amazing!

Nutrition per serving:
Calories: 121 Fat:3.5g          Carbs: 21 g    Protein: 3g     Sodium:100 mg         sat fat:            .05 g      
unsat fat: 3 g         fiber: 3.5 g                 sugar: 6g
http://nutritiontwins.com/kale-salad-with-warm-roasted-sweet-potatoes-and-carrots/




Beet, Carrot & Apple Salad Recipe
GF Gluten-FreeGF Grain-FreeDF Dairy-FreeEF Egg-FreeNF Nut-FreeW Whole30V Vegetarian
Print Shopping List
Prep Time 15 mins
Cook Time
Total Time 15 mins
Serves Serves 6+
Ingredients
2.4 Ingredients formatted as text block
       2 large RAW beets (about 1 lb), peeled and roughly chopped
       2 large carrots (about 8 oz), roughly chopped
       2 granny smith apples, cored and roughly chopped*
       Zest & juice of 2 lemons (~1/4 cup)
       1 tbsp mild-tasting olive oil or avocado oil
       3/4 tsp sea salt
       1/2 tsp black pepper
1/2 tbsp raw honey, optional (omit for Whole30)

https://www.stupideasypaleo.com/2016/08/20/beet-carrot-apple-salad-recipe/
Cri







Crispy Beet, Carrot & Sweet Potato Chips

Ingredients:
       2 beets – scrubbed with skin on for thin slicing
       1 sweet potato – scrubbed with skin on for thin slicing
       2 carrots – ribboned using vegetable peeler
       1 tbsp olive oil
       1/2  tsp  smoked Spanish Paprika
       Dash of chipotle powder
       Pinch of sugar
       Salt and pepper to taste

Directions:
       Preheat oven to 375 degrees
•        Slice beets and sweet potatoes into very thin chips- use a mandolin if possible, or a sharp knife.
Take your time if using a knife to get consistently thin slices.
•        Make long ribbons from the carrots using the vegetable peeler
•        Place slices and carrot ribbons in bowl and coat evenly with olive oil, salt, pepper, paprika, chipolte
and sugar
•        Spread  beet and sweet potato slices on a baking sheet lined with parchment paper (be sure they
are not stacked on top of one another) and season with a little more salt.
•        Use a second baking sheets lined with parchment paper for the carrot ribbons and smaller slices
of chips.
•        Bake for 20-25 minutes (beets and sweet potato) and 10-15 minutes for carrot ribbons , flipping
halfway through. Remove when veggies lighted in color. They will crisp up when cool.
•        Make additional batches as needed being sure to keep single layers of chips on the baking sheet
Serve in a bowl or alongside a burger or sandwich.  Store extras in an airtight container.
http://jonpeters.com/recipe-thursdays-crispy-beet-carrot-sweet-potato-chips/



BROCCOLI, CARROT AND SWEET POTATO SOUP

As part of my weekly weekend routine, I make a big pot of soup for the week.  What I like about the
following soup is the combination of carrot, sweet potato and broccoli.  You could make this soup
without broccoli or instead of broccoli add cauliflower.  I used a hand blender to puree part of the soup.  

BROCCOLI, CARROT AND SWEET POTATO SOUP


INGREDIENTS:

2 large onions, chopped
2 stalks celery, chopped
1-2 tbsp olive or canola oil
3 carrots, chopped
1 medium potato, peeled and chopped
1 large sweet potato, peeled and chopped
1 red or orange pepper, chopped
4 cups of broccoli, chopped
7 cups chicken bouillon
½ cup red lentils
2 tbsp fresh dill or basil or 1 tsp dry
1 cup skim milk, soy milk or water
1 tsp butter or margarine
salt and pepper to taste

DIRECTIONS:

In a large soup pot, sauté the onions and celery in the oil for 5 minutes until softened.  Add the carrots.  
If the vegetables are sticking to the bottom of the pot, add a little bit of water.  Cook for 3 to 4 minutes
longer.  Add the broccoli, potato, sweet potato, lentils, herbs and bouillon.  Bring to a boil and reduce to
a simmer for about 30 minutes or until the vegetables are tender.

Using a hand blender or a blender, puree about half of the soup.  Add the milk and margarine.  Season to
taste.  Makes about 10 servings.

http://lifeisgood-louiserun.blogspot.com/2010/04/broccoli-carrot-and-sweet-potato-soup.html



Kale Carrot Salad with Orange Vinaigrette

Yield: 2-4 servings

Ingredients
                       1 bunch kale (latticino or curly varieties)
                       3 medium carrots
                       1/2 large red onion
                       almonds, a handful
                       1/2 large naval orange
                       1 lime
                       3-4 tablespoons olive oil
                       salt, to taste
                       pepper, to taste
                       
Instructions
       Wash the kale. Remove ribs, slicing out the thick, tough middles of the leaves with the tip of your
knife. Fold the kale in half lengthwise and slice into 1/2 inch slices. Place in a large bowl. Peel carrots if
the outside skin is tough or uneven. Cut the carrots into matchsticks and set aside for later. Slice the
red onion into thin strips, and set aside with the carrots. Chop the almonds roughly and set them aside
separately.
       Place the sliced kale into a large bowl. Squeeze orange juice and lime juice over the leaves. Drizzle
with the olive oil. Add salt and pepper to taste. Massage the kale, rubbing the dressing into the leaves
until it is evenly distributed and the leaves have become tenderized.
Add carrots and red onions and toss to evenly distribute and coat with dressing. Top with chopped
almonds just before serving

http://www.kitcheninthehills.com/2014/09/kale-carrot-salad-with-orange-vinaigrette/



Helen’s sweet potato and red pepper stew

Ingredients
                       1 small sweet potato (150g)
                       1 small onion
                       1 carrot
                       1 small red pepper
                       3 sprigs of fresh flat-leaf parsley
                       ½ tablespoon olive oil
                       1 x 400 g tin of chopped tomatoes
               60 g frozen peas
Method
       Peel and dice the sweet potato. Cook in boiling water for 15 minutes, or until tender, then drain.
       Peel and finely chop the onion and carrot, then deseed and dice the pepper. Pick and finely chop
the parsley leaves.
       Heat the oil in a medium pan on a medium heat, add the onion and fry for around 8 to 10 minutes,
or until softened. Add the carrot and pepper, then cook for a further 5 minutes.
       Pour in the tomatoes, add ½ a tin’s worth of water, then cook with the lid on for 25 minutes, or until
the vegetables are soft.
       Add the sweet potato, peas and parsley, then cook for 1 minute, or until warm through.
Allow to cool, then chop or mash to the desired consistency.


https://www.jamieoliver.com/recipes/vegetables-recipes/helen-s-sweet-potato-red-pepper-stew/#





Extras

Carrot Apple Bread

YIELD: ONE 9X5-INCH LOAF, ABOUT 10 SLICES TOTAL TIME: ABOUT 90 MINUTES, FOR COOLING
PREP TIME: 10 MINUTES COOK TIME: ABOUT 45 TO 52 MINUTES
This is carrot cake that’s been infused with apples and baked as a loaf. It’s an easy, no mixer recipe that
goes from bowl to oven in minutes. I used melted coconut oil so there’s no butter to cream and no mixer
to dirty. The bread is soft, tender, uber-moist, dense enough to be satisfying, but still light. The
cinnamon and nutmeg really shine and add so much wonderful, rich, depth of flavor to the carrots and
apples. The carrots dominate and the bread has a more pronounced ‘carrot cake’ taste than apple.
Baking with both carrots and apples not only adds chewy texture and natural sweetness, but they add
so much moisture. It was so flavorful and moist that I didn’t even need butter.

INGREDIENTS:
1 large egg
1/2 cup light brown sugar, packed
1/3 cup liquid-state coconut oil (canola or vegetable may be substituted)
1/4 cup granulated sugar
1/4 cup cup sour cream (lite is okay; or Greek yogurt may be substituted)
2 teaspoons vanilla extract
2 teaspoons cinnamon
1/2 teaspoon ground nutmeg
1 cup all-purpose flour
1/2  teaspoon baking powder
1/2  teaspoon baking soda
pinch salt, optional and to taste
3/4 cup grated carrots (about 1 large peeled and trimmed carrot)
3/4 cup grated apples (I used 1 medium unpeeled Fuji; try Gala, Honeycrisp or similar)
DIRECTIONS:
       Preheat oven to 350F. Spray one 9×5-inch loaf pan with floured cooking spray, or grease and flour
the pan; set aside. (I haven’t tried the recipe in an 8×4-inch pan and cannot comment on how long it will
take to bake, but use an 8×4 pan if you prefer a taller loaf.)
       In a large bowl, add the the first eight ingredients, through nutmeg, and whisk to combine.
       Add the flour, baking powder, baking soda, optional salt, and fold with spatula or stir gently with a
spoon until just combined; don’t overmix.
       Add the carrots, apples, and fold gently to combine.
       Turn batter (it’s very thick, this is what you want) out into the prepared pan, smoothing the top
lightly with a spatula.
       Bake for about 45 to 52 minutes (I baked 50 minutes) or until the top is golden, the center is set,
and a toothpick inserted in the center comes out clean, or with a few moist crumbs, but no batter. Tip –
Tent the pan with a sheet of foil draped loosely over it at the 35 minute-mark if you feel the tops and
sides will become too browned before center cooks through. Baking times will vary based on moisture
content of carrots, apples, climate, and oven variances. Bake until done; watch your bread, not the clock
and don’t worry if it takes longer to bake than the baking estimates provided.
       Allow bread to cool in pan for about 15 minutes before turning out on a wire rack to cool completely
before slicing and serving. Optionally, serve with or glaze with Honey Butter, Cinnamon-Sugar Butter, or
Vanilla Bean Browned Butter Glaze. Bread will keep airtight at room temperature for up to 1 week, or in
the freezer for up to 6 months.

Only Eats
Recipe from Averie Cooks. All images and content are copyright protected. Please do not use my images
without prior permission. If you want to republish this recipe, please re-write the recipe in your own
words, or simply link back to this post for the recipe. Thank you.


Recipe Permalink: https://www.averiecooks.com/2014/11/carrot-apple-bread.html

BROCCOLI, BEET, AND KALE BROWN RICE BOWLS WITH PESTO

PREP TIME: 15 MINUTES COOK TIME: 20 MINUTES TOTAL TIME: 35 MINUTES AUTHOR: JULIA

INGREDIENTS
       2 tablespoons coconut oil or olive oil
       1 inch medium beet peeled and chopped into ¼- cubes
•        1 large crown broccoli chopped into florets
•        ¼ red onion finely chopped
•        4 cloves garlic minced
•        ½ leaves head Russian red kale leaves chopped, about 4
•        1 cup dry short grain brown rice
•        1/4 cup to 1/3 basil pesto sauce plus more for serving, store-bought or homemade
•        sea salt
INSTRUCTIONS
       Cook the rice according to package instructions. While the rice is cooking, prepare the veggies.
       Heat the oil over medium-high in a skillet or wok. Add the chopped beet, cover and cook, stirring
occasionally, until beet turns bright red and begins to soften, about 8 minutes.
       Add the broccoli and red onion and replace the cover. Continue cooking, stirring occasionally until
the broccoli turns bright green and has softened, about 5 to 8 minutes.
       Add the garlic and kale, cover, and cook until kale has wilted, about 2 minutes.
Add the brown rice and pesto sauce and stir together well so that everything is combined and heated
through. Taste the mixture for flavor and add sea salt to taste. Serve heaping bowls with additional
pesto sauce to taste.

https://www.theroastedroot.net/broccoli-beet-and-kale-brown-rice-bowls-with-pesto/



Entrées

Roasted Salmon with Oranges, Beets, and Carrots

Prep Time
8 Mins
Total Time
30 Mins
Yield
Serves 4 (serving size: 4 1/2 oz. fish and about 1 cup vegetable mixture)
JULIA LEVY December 2017

This sheet pan main is as elegant as it is easy. Serve on any weeknight, or for guests with a whole-grain
side and seasonal salad. One large (1 1/2-lb.) fillet, also called a side of salmon, will stay moist at the
higher oven temperature. If using individually portioned fillets (about 6 oz. each); bake at 400°F for 10
minutes, roasting the vegetables on a separate pan for about 15 minutes or until tender, then combine
and sprinkle with the lemon juice and tarragon.

Ingredients
1 (1 1/2-lb.) salmon fillet
2 blood oranges, cut into 8 wedges
1 navel orange, cut into 8 wedges
1 small red onion, cut into thin wedges
1 medium-size golden beet, cut into 1/8-in.-thick slices
1 small Chioggia beet, cut into 1/8-in.-thick slices
1 large carrot, cut into 1/8-in.-thick slices
2 tablespoons olive oil
1 teaspoon fennel seeds,
crushed 1 teaspoon kosher salt
1/2 teaspoon black pepper
2 tablespoons fresh lemon juice
2 teaspoons chopped fresh tarragon
http://www.cookinglight.com/recipes/roasted-salmon-oranges-beets-and-carrots




Sweet Potato Broccoli Chicken Bake

A pan-dish wonder! A simple recipe that tastes delicious, is perfect for leftovers, and makes for a quick
kitchen clean-up.
                       AUTHOR:
THE REAL FOOD DIETITIANSPREP TIME:
15 MINSCOOK TIME:
25 MINSTOTAL
TIME:
40 MINSYIELD:
SERVES 4-5CATEGORY:
ONE DISH MEALS

PRINT RECIPE
★★★★★
4.5 from 12 reviews
INGREDIENTS
                       1 lb. boneless, skinless chicken breast or thighs, cubed
                       3-4 cups broccoli florets
                       1 large sweet potato, ¼ inch small cubes–small cubes are key (~1 1/2 cups cubed)
                       2/3 cup red onion, chopped
                       2 cloves garlic, minced
                       1/4 cup raisins or refined sugar-free cranberries (we like Made in Nature)
                       3 Tbsp. chopped walnuts or nuts of choice*
                       1/3 cup olive oil or avocado oil
                       1 ½ tsp. Italian seasoning, dried
                       1/2 tsp. sea salt
                       ¼ tsp. pepper
INSTRUCTIONS
1        Preheat oven to 375 °F.
2        Line a baking sheet with parchment.
3        On the pan, combine the broccoli, sweet potato, onion, garlic, raisins and walnuts. Drizzle with oil,
add seasonings, salt and pepper and toss to coat. Spread evenly amongst the pan, cover with foil and
bake for 12 minutes.
4        After the 12 minutes remove from oven, add chicken, toss and place back in oven to bake for
another 8 minutes. Then again remove from oven, Toss once more and place back in oven without foil
this time and bake for another 5-10 minutes or until chicken is cooked through and sweet potatoes are
soft.
https://therealfoodrds.com/sweet-potato-broccoli-chicken-bake/


Thai Red Curry with Vegetables
                       Author: Cookie and Kate Prep Time: 10 mins Cook Time: 30 mins Total Time: 40 minutes
Yield: 4 servings Category: Entree Cuisine: Thai
★★★★★
4.8 from 286 reviews
This Thai red curry recipe is so easy to make at home! It’s much tastier than takeout and healthier, too.
Feel free to change up the vegetables (you’ll need about 3 cups total) and skip the kale if you want a
more traditional Thai curry. This recipe is vegetarian, vegan and gluten free for all to enjoy. Recipe yields
4 servings.

INGREDIENTS
       1 ¼ cups brown jasmine rice or long-grain brown rice, rinsed
       1 tablespoon coconut oil or olive oil
       1 small white onion, chopped (about 1 cup)
       Pinch of salt, more to taste
       1 tablespoon finely grated fresh ginger (about a 1-inch nub of ginger)
       2 cloves garlic, pressed or minced
       1 red bell pepper, sliced into thin 2-inch long strips
       1 yellow, orange or green bell pepper, sliced into thin 2-inch long strips
       3 carrots, peeled and sliced on the diagonal into ¼-inch thick rounds (about 1 cup)
       2 tablespoons Thai red curry paste*
       1 can (14 ounces) regular coconut milk**
       1/2 cup water
       1 1/2 cups packed thinly sliced kale (tough ribs removed first), preferably the
Tuscan/lacinato/dinosaur variety
       1 1/2 teaspoons coconut sugar or turbinado (raw) sugar or brown sugar
       1 tablespoon tamari or soy sauce***
       2 teaspoons rice vinegar or fresh lime juice
       Garnishes/sides: handful of chopped fresh basil or cilantro, optional red pepper flakes, optional
sriracha or chili garlic sauce
INSTRUCTIONS
5        To cook the rice, bring a large pot of water to boil. Add the rinsed rice and continue boiling for 30
minutes, reducing heat as necessary to prevent overflow. Remove from heat, drain the rice and return
the rice to pot. Cover and let the rice rest for 10 minutes or longer, until you’re ready to serve. Just
before serving, season the rice to taste with salt and fluff it with a fork.
6        To make the curry, warm a large skillet with deep sides over medium heat. Once it’s hot, add the
oil. Add the onion and a sprinkle of salt and cook, stirring often, until the onion has softened and is
turning translucent, about 5 minutes. Add the ginger and garlic and cook until fragrant, about 30
seconds, while stirring continuously.
7        Add the bell peppers and carrots. Cook until the bell peppers are fork-tender, 3 to 5 more minutes,
stirring occasionally. Then add the curry paste and cook, stirring often, for 2 minutes.
8        Add the coconut milk, water, kale and sugar, and stir to combine. Bring the mixture to a simmer
over medium heat. Reduce heat as necessary to maintain a gentle simmer and cook until the peppers,
carrots and kale have softened to your liking, about 5 to 10 minutes, stirring occasionally.
9        Remove the pot from the heat and season with tamari and rice vinegar. Add salt (I added 1/4
teaspoon for optimal flavor), to taste. If the curry needs a little more punch, add 1/2 teaspoon more
tamari, or for more acidity, add 1/2 teaspoon more rice vinegar. Divide rice and curry into bowls and
garnish with chopped cilantro and a sprinkle of red pepper flakes, if you’d like. If you love spicy curries,
serve with sriracha or chili garlic sauce on the side.
NOTES
Recipe adapted from my Thai green curry recipe.
*RED THAI CURRY PASTE: Look for it in the Asian section of the grocery store. I like Thai Kitchen brand,
which is vegetarian. Not all brands are (they can contain fish sauce and/or shrimp paste).
**COCONUT MILK: For rich and creamy curry, you need to use regular (not light/reduced fat) coconut
milk that contains guar gum. My favorite is Native Forest Classic. The varieties without guar gum (which
are becoming more widely available) aren’t nearly as creamy, even though their fat content is the same.
***MAKE IT GLUTEN FREE: Be sure to use gluten-free tamari instead of regular soy sauce.
IF YOU WANT TO ADD TOFU: I’d suggest baking it first and adding it with the coconut milk in step 4. If
you add raw tofu, it will soak up too much of the liquid, and baking it greatly improves the texture,
anyway.
UPDATE 8/10/2016: I tweaked this recipe a tiny bit to make it richer and more flavorful (decreased water
from 3/4 cup to 1/2 cup, and increased tamari to 1 tablespoon and vinegar to 2 teaspoons). I also
updated the post with better photos!

https://cookieandkate.com/2015/thai-red-curry-recipe/print/23970/





Deserts

Strawberry and Orange Salad with Citrus Syrup and Fresh Mint
By Jennifer Segal, inspired by Maria Hines Sinskey in Bon Appétit

Servings: 4

Total Time: 15 Minutes
Ingredients
                       1 pound strawberries, hulled and halved (or quartered if very large)
                       3 oranges
                       1 tablespoon fresh lemon juice, plus more to taste
                       2-1/2 tablespoons light brown sugar, packed
                       1 tablespoon finely chopped fresh mint, plus a sprig for garnish
Instructions
                       Place the strawberries into a serving bowl.
                       Cut a slice off the top and bottom of each orange so they sit flat on a cutting board.
Using a sharp knife, work your way around the fruits to remove all the skin and pith. Cupping the orange
in one hand and working over the serving bowl, carefully cut the segments out from between the
membranes. (Be sure to cut only until you reach the middle of the fruit!) Over a separate small bowl,
firmly squeeze the remaining membranes to release all the orange juice.
                       Add the lemon juice and brown sugar to the freshly squeezed orange juice and stir until
the sugar is dissolved. Pour over the strawberries and orange segments and gently toss to combine.
Sprinkle with fresh mint. Taste and add more lemon juice if necessary (the syrup should have a perfect
balance of tart and sweet). Refrigerate for at least 30 minutes or up to six hours. Garnish with a sprig of
fresh mint and serve in shallow bowls with spoons.
Nutrition Information
Powered by
•                        Per serving (4 servings)
•                        Calories:
136
•                        Fat:
1g
•                        Saturated fat:
0g
•                        Carbohydrates:
34g
•                        Sugar:
27g
•                        Fiber:
6g
•                        Protein:
2g
•                        Sodium:
4mg
•                        Cholesterol:
0mg
Copyright © Once Upon a Chef
https://www.onceuponachef.com/recipes/strawberries-and-oranges-in-brown-sugar-citrus-syrup.html





Orange-Carrot Cake with Classic Cream Cheese Frosting

Ingredients
       2 cups pecans, chopped 2 1/2 cups all-purpose flour 2 teaspoons baking soda 2 teaspoons nutmeg
2 teaspoons cinnamon 1/4 teaspoon salt 1 1/2 cups unsalted butter, softened 2 1/2 cups sugar 4 large
eggs 1/4 cup milk Zest of 1 orange (1 tablespoon) 1/4 cup orange juice 1 1/2 teaspoons vanilla extract 2
cups finely grated carrot (about 6 carrots) Cream Cheese Frosting

Instructions
How to Make It
Step 1
Preheat oven to 375°. Spread chopped pecans on a sheet pan, and toast at 375° for 5 minutes; set aside
to cool. Line 2 greased 9-inch round cake pans with wax paper, and set aside.
Step 2
Lightly spoon flour into a dry measuring cup; level with a knife. Sift together flour and next 4
ingredients. Cream butter and sugar together in a large bowl using an electric mixer on medium speed.
Reduce speed to medium-low, and add eggs 1 at a time, blending well after each addition. Add milk and
half of flour mixture; blend well. Add remaining flour mixture gradually for a smoother batter.
Step 3
Stir in orange zest and juice, vanilla, grated carrot, and toasted nuts. Divide batter evenly into prepared
cake pans, and bake at 375° for 40 minutes or until a knife inserted into center of cake comes out clean.
(Layers may sink a bit in the middle.)
Step 4
Let layers cool in pans 10 minutes; transfer to a cooling rack. Let cool completely. Top 1 layer with
Cream Cheese Frosting; add second layer; frost top and sides of cake.
Chef's Notes
Store the finished cake in the refrigerator to keep the frosting from getting too soft.

http://www.myrecipes.com/recipe/orange-carrot-cake-with-classic-cream-cheese-frosting

Cream Cheese Frosting

Ingredients
       1/2 cup unsalted butter, softened 12 ounces cream cheese, softened 3 cups powdered sugar 3 to 4
tablespoons evaporated milk (or cream, if desired) 1 1/2 teaspoons vanilla extract

How to Make It

Cream together first 3 ingredients at medium speed of an electric mixer. Add milk and vanilla, and mix
well.

http://www.myrecipes.com/recipe/cream-cheese-frosting-48




Gorgeous Skin Smoothie {Apple, Carrot, Orange & Ginger}

Print
Prep time
10 mins
Total time
10 mins

Recipe by:: Camilla
Recipe type: Smoothie, Beverage
Serves: 1
Ingredients
       1 medium navel orange
       1 small carrot, scrubbed
       1-1/4 cups cold water
       ½ of a medium tart-sweet apple (e.g., Gala, Braeburn), roughly chopped
       1 1-inch piece of fresh ginger, peeled and chopped

Instructions
       Peel the orange and break into segments.
       Grate the carrot (makes it easier to blend in regular blenders; roughly chop if you have a high-
speed blender like a Vitamix).
       Place the orange segments and water in blender; puree on high speed until smooth. Add carrot;
puree on high speed until smooth. Add the apple and ginger; puree on high speed until smooth.
Drink up!

http://www.mediavine.com/





Sides

Kale Salad with Warm Roasted Sweet Potato and Carrots
Ingredients
Serves 4

1 bunch (whole head) Dino Kale, de-stemmed and washed
1 cup sweet potato, roasted and cut into ½ inch cubes
1 bunch (6 medium) carrots, roasted and cut into coins

Dressing:
1 Tbsp. Olive oil
1-1/2 Tbsp. apple cider vinegar
Juice from 1/2 a lemon
1/4 tsp ginger powder
Pinch of salt, pepper

Directions
Chop the kale into bite sized pieces and add to a bowl. Make the dressing by mixing all the ingredients,
and pour it over the kale. Massage the kale for a minute or two, until it begins to become softer and less
rigid. * Once the kale is nice and tender, add the sweet potato and carrots to the salad, and toss to
combine. Bon Apetite!

*Taste and Nutrition Tip: Massaging the kale with the dressing makes it easier for your body to digest,
and it makes the texture amazing!

Nutrition per serving:
Calories: 121 Fat:3.5g          Carbs: 21 g    Protein: 3g     Sodium:100 mg         sat fat:            .05 g      
unsat fat: 3 g         fiber: 3.5 g                 sugar: 6g
http://nutritiontwins.com/kale-salad-with-warm-roasted-sweet-potatoes-and-carrots/




Beet, Carrot & Apple Salad Recipe
GF Gluten-FreeGF Grain-FreeDF Dairy-FreeEF Egg-FreeNF Nut-FreeW Whole30V Vegetarian
Print Shopping List
Prep Time 15 mins
Cook Time
Total Time 15 mins
Serves Serves 6+
Ingredients
2.4 Ingredients formatted as text block
       2 large RAW beets (about 1 lb), peeled and roughly chopped
       2 large carrots (about 8 oz), roughly chopped
       2 granny smith apples, cored and roughly chopped*
       Zest & juice of 2 lemons (~1/4 cup)
       1 tbsp mild-tasting olive oil or avocado oil
       3/4 tsp sea salt
       1/2 tsp black pepper
1/2 tbsp raw honey, optional (omit for Whole30)

https://www.stupideasypaleo.com/2016/08/20/beet-carrot-apple-salad-recipe/
Cri







Crispy Beet, Carrot & Sweet Potato Chips

Ingredients:
       2 beets – scrubbed with skin on for thin slicing
       1 sweet potato – scrubbed with skin on for thin slicing
       2 carrots – ribboned using vegetable peeler
       1 tbsp olive oil
       1/2  tsp  smoked Spanish Paprika
       Dash of chipotle powder
       Pinch of sugar
       Salt and pepper to taste

Directions:
       Preheat oven to 375 degrees
•        Slice beets and sweet potatoes into very thin chips- use a mandolin if possible, or a sharp knife.
Take your time if using a knife to get consistently thin slices.
•        Make long ribbons from the carrots using the vegetable peeler
•        Place slices and carrot ribbons in bowl and coat evenly with olive oil, salt, pepper, paprika, chipolte
and sugar
•        Spread  beet and sweet potato slices on a baking sheet lined with parchment paper (be sure they
are not stacked on top of one another) and season with a little more salt.
•        Use a second baking sheets lined with parchment paper for the carrot ribbons and smaller slices
of chips.
•        Bake for 20-25 minutes (beets and sweet potato) and 10-15 minutes for carrot ribbons , flipping
halfway through. Remove when veggies lighted in color. They will crisp up when cool.
•        Make additional batches as needed being sure to keep single layers of chips on the baking sheet
Serve in a bowl or alongside a burger or sandwich.  Store extras in an airtight container.
http://jonpeters.com/recipe-thursdays-crispy-beet-carrot-sweet-potato-chips/



BROCCOLI, CARROT AND SWEET POTATO SOUP

As part of my weekly weekend routine, I make a big pot of soup for the week.  What I like about the
following soup is the combination of carrot, sweet potato and broccoli.  You could make this soup
without broccoli or instead of broccoli add cauliflower.  I used a hand blender to puree part of the soup.  

BROCCOLI, CARROT AND SWEET POTATO SOUP


INGREDIENTS:

2 large onions, chopped
2 stalks celery, chopped
1-2 tbsp olive or canola oil
3 carrots, chopped
1 medium potato, peeled and chopped
1 large sweet potato, peeled and chopped
1 red or orange pepper, chopped
4 cups of broccoli, chopped
7 cups chicken bouillon
½ cup red lentils
2 tbsp fresh dill or basil or 1 tsp dry
1 cup skim milk, soy milk or water
1 tsp butter or margarine
salt and pepper to taste

DIRECTIONS:

In a large soup pot, sauté the onions and celery in the oil for 5 minutes until softened.  Add the carrots.  
If the vegetables are sticking to the bottom of the pot, add a little bit of water.  Cook for 3 to 4 minutes
longer.  Add the broccoli, potato, sweet potato, lentils, herbs and bouillon.  Bring to a boil and reduce to
a simmer for about 30 minutes or until the vegetables are tender.

Using a hand blender or a blender, puree about half of the soup.  Add the milk and margarine.  Season to
taste.  Makes about 10 servings.

http://lifeisgood-louiserun.blogspot.com/2010/04/broccoli-carrot-and-sweet-potato-soup.html



Kale Carrot Salad with Orange Vinaigrette

Yield: 2-4 servings

Ingredients
                       1 bunch kale (latticino or curly varieties)
                       3 medium carrots
                       1/2 large red onion
                       almonds, a handful
                       1/2 large naval orange
                       1 lime
                       3-4 tablespoons olive oil
                       salt, to taste
                       pepper, to taste
                       
Instructions
       Wash the kale. Remove ribs, slicing out the thick, tough middles of the leaves with the tip of your
knife. Fold the kale in half lengthwise and slice into 1/2 inch slices. Place in a large bowl. Peel carrots if
the outside skin is tough or uneven. Cut the carrots into matchsticks and set aside for later. Slice the
red onion into thin strips, and set aside with the carrots. Chop the almonds roughly and set them aside
separately.
       Place the sliced kale into a large bowl. Squeeze orange juice and lime juice over the leaves. Drizzle
with the olive oil. Add salt and pepper to taste. Massage the kale, rubbing the dressing into the leaves
until it is evenly distributed and the leaves have become tenderized.
Add carrots and red onions and toss to evenly distribute and coat with dressing. Top with chopped
almonds just before serving

http://www.kitcheninthehills.com/2014/09/kale-carrot-salad-with-orange-vinaigrette/



Helen’s sweet potato and red pepper stew

Ingredients
                       1 small sweet potato (150g)
                       1 small onion
                       1 carrot
                       1 small red pepper
                       3 sprigs of fresh flat-leaf parsley
                       ½ tablespoon olive oil
                       1 x 400 g tin of chopped tomatoes
               60 g frozen peas
Method
       Peel and dice the sweet potato. Cook in boiling water for 15 minutes, or until tender, then drain.
       Peel and finely chop the onion and carrot, then deseed and dice the pepper. Pick and finely chop
the parsley leaves.
       Heat the oil in a medium pan on a medium heat, add the onion and fry for around 8 to 10 minutes,
or until softened. Add the carrot and pepper, then cook for a further 5 minutes.
       Pour in the tomatoes, add ½ a tin’s worth of water, then cook with the lid on for 25 minutes, or until
the vegetables are soft.
       Add the sweet potato, peas and parsley, then cook for 1 minute, or until warm through.
Allow to cool, then chop or mash to the desired consistency.


https://www.jamieoliver.com/recipes/vegetables-recipes/helen-s-sweet-potato-red-pepper-stew/#





Extras

Carrot Apple Bread

YIELD: ONE 9X5-INCH LOAF, ABOUT 10 SLICES TOTAL TIME: ABOUT 90 MINUTES, FOR COOLING
PREP TIME: 10 MINUTES COOK TIME: ABOUT 45 TO 52 MINUTES
This is carrot cake that’s been infused with apples and baked as a loaf. It’s an easy, no mixer recipe that
goes from bowl to oven in minutes. I used melted coconut oil so there’s no butter to cream and no mixer
to dirty. The bread is soft, tender, uber-moist, dense enough to be satisfying, but still light. The
cinnamon and nutmeg really shine and add so much wonderful, rich, depth of flavor to the carrots and
apples. The carrots dominate and the bread has a more pronounced ‘carrot cake’ taste than apple.
Baking with both carrots and apples not only adds chewy texture and natural sweetness, but they add
so much moisture. It was so flavorful and moist that I didn’t even need butter.

INGREDIENTS:
1 large egg
1/2 cup light brown sugar, packed
1/3 cup liquid-state coconut oil (canola or vegetable may be substituted)
1/4 cup granulated sugar
1/4 cup cup sour cream (lite is okay; or Greek yogurt may be substituted)
2 teaspoons vanilla extract
2 teaspoons cinnamon
1/2 teaspoon ground nutmeg
1 cup all-purpose flour
1/2  teaspoon baking powder
1/2  teaspoon baking soda
pinch salt, optional and to taste
3/4 cup grated carrots (about 1 large peeled and trimmed carrot)
3/4 cup grated apples (I used 1 medium unpeeled Fuji; try Gala, Honeycrisp or similar)
DIRECTIONS:
       Preheat oven to 350F. Spray one 9×5-inch loaf pan with floured cooking spray, or grease and flour
the pan; set aside. (I haven’t tried the recipe in an 8×4-inch pan and cannot comment on how long it will
take to bake, but use an 8×4 pan if you prefer a taller loaf.)
       In a large bowl, add the the first eight ingredients, through nutmeg, and whisk to combine.
       Add the flour, baking powder, baking soda, optional salt, and fold with spatula or stir gently with a
spoon until just combined; don’t overmix.
       Add the carrots, apples, and fold gently to combine.
       Turn batter (it’s very thick, this is what you want) out into the prepared pan, smoothing the top
lightly with a spatula.
       Bake for about 45 to 52 minutes (I baked 50 minutes) or until the top is golden, the center is set,
and a toothpick inserted in the center comes out clean, or with a few moist crumbs, but no batter. Tip –
Tent the pan with a sheet of foil draped loosely over it at the 35 minute-mark if you feel the tops and
sides will become too browned before center cooks through. Baking times will vary based on moisture
content of carrots, apples, climate, and oven variances. Bake until done; watch your bread, not the clock
and don’t worry if it takes longer to bake than the baking estimates provided.
       Allow bread to cool in pan for about 15 minutes before turning out on a wire rack to cool completely
before slicing and serving. Optionally, serve with or glaze with Honey Butter, Cinnamon-Sugar Butter, or
Vanilla Bean Browned Butter Glaze. Bread will keep airtight at room temperature for up to 1 week, or in
the freezer for up to 6 months.

Only Eats
Recipe from Averie Cooks. All images and content are copyright protected. Please do not use my images
without prior permission. If you want to republish this recipe, please re-write the recipe in your own
words, or simply link back to this post for the recipe. Thank you.


Recipe Permalink: https://www.averiecooks.com/2014/11/carrot-apple-bread.html

BROCCOLI, BEET, AND KALE BROWN RICE BOWLS WITH PESTO

PREP TIME: 15 MINUTES COOK TIME: 20 MINUTES TOTAL TIME: 35 MINUTES AUTHOR: JULIA

INGREDIENTS
       2 tablespoons coconut oil or olive oil
       1 inch medium beet peeled and chopped into ¼- cubes
•        1 large crown broccoli chopped into florets
•        ¼ red onion finely chopped
•        4 cloves garlic minced
•        ½ leaves head Russian red kale leaves chopped, about 4
•        1 cup dry short grain brown rice
•        1/4 cup to 1/3 basil pesto sauce plus more for serving, store-bought or homemade
•        sea salt
INSTRUCTIONS
       Cook the rice according to package instructions. While the rice is cooking, prepare the veggies.
       Heat the oil over medium-high in a skillet or wok. Add the chopped beet, cover and cook, stirring
occasionally, until beet turns bright red and begins to soften, about 8 minutes.
       Add the broccoli and red onion and replace the cover. Continue cooking, stirring occasionally until
the broccoli turns bright green and has softened, about 5 to 8 minutes.
       Add the garlic and kale, cover, and cook until kale has wilted, about 2 minutes.
Add the brown rice and pesto sauce and stir together well so that everything is combined and heated
through. Taste the mixture for flavor and add sea salt to taste. Serve heaping bowls with additional
pesto sauce to taste.

https://www.theroastedroot.net/broccoli-beet-and-kale-brown-rice-bowls-with-pesto/




5        To cook the rice, bring a large pot of water to boil. Add the rinsed rice and continue boiling for 30
minutes, reducing heat as necessary to prevent overflow. Remove from heat, drain the rice and return
the rice to pot. Cover and let the rice rest for 10 minutes or longer, until you’re ready to serve. Just
before serving, season the rice to taste with salt and fluff it with a fork.
6        To make the curry, warm a large skillet with deep sides over medium heat. Once it’s hot, add the
oil. Add the onion and a sprinkle of salt and cook, stirring often, until the onion has softened and is
turning translucent, about 5 minutes. Add the ginger and garlic and cook until fragrant, about 30
seconds, while stirring continuously.
7        Add the bell peppers and carrots. Cook until the bell peppers are fork-tender, 3 to 5 more minutes,
stirring occasionally. Then add the curry paste and cook, stirring often, for 2 minutes.
8        Add the coconut milk, water, kale and sugar, and stir to combine. Bring the mixture to a simmer
over medium heat. Reduce heat as necessary to maintain a gentle simmer and cook until the peppers,
carrots and kale have softened to your liking, about 5 to 10 minutes, stirring occasionally.
9        Remove the pot from the heat and season with tamari and rice vinegar. Add salt (I added 1/4
teaspoon for optimal flavor), to taste. If the curry needs a little more punch, add 1/2 teaspoon more
tamari, or for more acidity, add 1/2 teaspoon more rice vinegar. Divide rice and curry into bowls and
garnish with chopped cilantro and a sprinkle of red pepper flakes, if you’d like. If you love spicy curries,
serve with sriracha or chili garlic sauce on the side.
NOTES
Recipe adapted from my Thai green curry recipe.
*RED THAI CURRY PASTE: Look for it in the Asian section of the grocery store. I like Thai Kitchen brand,
which is vegetarian. Not all brands are (they can contain fish sauce and/or shrimp paste).
**COCONUT MILK: For rich and creamy curry, you need to use regular (not light/reduced fat) coconut
milk that contains guar gum. My favorite is Native Forest Classic. The varieties without guar gum (which
are becoming more widely available) aren’t nearly as creamy, even though their fat content is the same.
***MAKE IT GLUTEN FREE: Be sure to use gluten-free tamari instead of regular soy sauce.
IF YOU WANT TO ADD TOFU: I’d suggest baking it first and adding it with the coconut milk in step 4. If
you add raw tofu, it will soak up too much of the liquid, and baking it greatly improves the texture,
anyway.
UPDATE 8/10/2016: I tweaked this recipe a tiny bit to make it richer and more flavorful (decreased water
from 3/4 cup to 1/2 cup, and increased tamari to 1 tablespoon and vinegar to 2 teaspoons). I also
updated the post with better photos!

https://cookieandkate.com/2015/thai-red-curry-recipe/print/23970/





Deserts

Strawberry and Orange Salad with Citrus Syrup and Fresh Mint
By Jennifer Segal, inspired by Maria Hines Sinskey in Bon Appétit

Servings: 4

Total Time: 15 Minutes
Ingredients
                       1 pound strawberries, hulled and halved (or quartered if very large)
                       3 oranges
                       1 tablespoon fresh lemon juice, plus more to taste
                       2-1/2 tablespoons light brown sugar, packed
                       1 tablespoon finely chopped fresh mint, plus a sprig for garnish
Instructions
                       Place the strawberries into a serving bowl.
                       Cut a slice off the top and bottom of each orange so they sit flat on a cutting board.
Using a sharp knife, work your way around the fruits to remove all the skin and pith. Cupping the orange
in one hand and working over the serving bowl, carefully cut the segments out from between the
membranes. (Be sure to cut only until you reach the middle of the fruit!) Over a separate small bowl,
firmly squeeze the remaining membranes to release all the orange juice.
                       Add the lemon juice and brown sugar to the freshly squeezed orange juice and stir until
the sugar is dissolved. Pour over the strawberries and orange segments and gently toss to combine.
Sprinkle with fresh mint. Taste and add more lemon juice if necessary (the syrup should have a perfect
balance of tart and sweet). Refrigerate for at least 30 minutes or up to six hours. Garnish with a sprig of
fresh mint and serve in shallow bowls with spoons.
Nutrition Information
Powered by
•                        Per serving (4 servings)
•                        Calories:
136
•                        Fat:
1g
•                        Saturated fat:
0g
•                        Carbohydrates:
34g
•                        Sugar:
27g
•                        Fiber:
6g
•                        Protein:
2g
•                        Sodium:
4mg
•                        Cholesterol:
0mg
Copyright © Once Upon a Chef
https://www.onceuponachef.com/recipes/strawberries-and-oranges-in-brown-sugar-citrus-syrup.html





Orange-Carrot Cake with Classic Cream Cheese Frosting

Ingredients
       2 cups pecans, chopped 2 1/2 cups all-purpose flour 2 teaspoons baking soda 2 teaspoons nutmeg
2 teaspoons cinnamon 1/4 teaspoon salt 1 1/2 cups unsalted butter, softened 2 1/2 cups sugar 4 large
eggs 1/4 cup milk Zest of 1 orange (1 tablespoon) 1/4 cup orange juice 1 1/2 teaspoons vanilla extract 2
cups finely grated carrot (about 6 carrots) Cream Cheese Frosting

Instructions
How to Make It
Step 1
Preheat oven to 375°. Spread chopped pecans on a sheet pan, and toast at 375° for 5 minutes; set aside
to cool. Line 2 greased 9-inch round cake pans with wax paper, and set aside.
Step 2
Lightly spoon flour into a dry measuring cup; level with a knife. Sift together flour and next 4
ingredients. Cream butter and sugar together in a large bowl using an electric mixer on medium speed.
Reduce speed to medium-low, and add eggs 1 at a time, blending well after each addition. Add milk and
half of flour mixture; blend well. Add remaining flour mixture gradually for a smoother batter.
Step 3
Stir in orange zest and juice, vanilla, grated carrot, and toasted nuts. Divide batter evenly into prepared
cake pans, and bake at 375° for 40 minutes or until a knife inserted into center of cake comes out clean.
(Layers may sink a bit in the middle.)
Step 4
Let layers cool in pans 10 minutes; transfer to a cooling rack. Let cool completely. Top 1 layer with
Cream Cheese Frosting; add second layer; frost top and sides of cake.
Chef's Notes
Store the finished cake in the refrigerator to keep the frosting from getting too soft.

http://www.myrecipes.com/recipe/orange-carrot-cake-with-classic-cream-cheese-frosting

Cream Cheese Frosting

Ingredients
       1/2 cup unsalted butter, softened 12 ounces cream cheese, softened 3 cups powdered sugar 3 to 4
tablespoons evaporated milk (or cream, if desired) 1 1/2 teaspoons vanilla extract

How to Make It

Cream together first 3 ingredients at medium speed of an electric mixer. Add milk and vanilla, and mix
well.

http://www.myrecipes.com/recipe/cream-cheese-frosting-48




Gorgeous Skin Smoothie {Apple, Carrot, Orange & Ginger}

Print
Prep time
10 mins
Total time
10 mins

Recipe by:: Camilla
Recipe type: Smoothie, Beverage
Serves: 1
Ingredients
       1 medium navel orange
       1 small carrot, scrubbed
       1-1/4 cups cold water
       ½ of a medium tart-sweet apple (e.g., Gala, Braeburn), roughly chopped
       1 1-inch piece of fresh ginger, peeled and chopped

Instructions
       Peel the orange and break into segments.
       Grate the carrot (makes it easier to blend in regular blenders; roughly chop if you have a high-
speed blender like a Vitamix).
       Place the orange segments and water in blender; puree on high speed until smooth. Add carrot;
puree on high speed until smooth. Add the apple and ginger; puree on high speed until smooth.
Drink up!

http://www.mediavine.com/





Sides

Kale Salad with Warm Roasted Sweet Potato and Carrots
Ingredients
Serves 4

1 bunch (whole head) Dino Kale, de-stemmed and washed
1 cup sweet potato, roasted and cut into ½ inch cubes
1 bunch (6 medium) carrots, roasted and cut into coins

Dressing:
1 Tbsp. Olive oil
1-1/2 Tbsp. apple cider vinegar
Juice from 1/2 a lemon
1/4 tsp ginger powder
Pinch of salt, pepper

Directions
Chop the kale into bite sized pieces and add to a bowl. Make the dressing by mixing all the ingredients,
and pour it over the kale. Massage the kale for a minute or two, until it begins to become softer and less
rigid. * Once the kale is nice and tender, add the sweet potato and carrots to the salad, and toss to
combine. Bon Apetite!

*Taste and Nutrition Tip: Massaging the kale with the dressing makes it easier for your body to digest,
and it makes the texture amazing!

Nutrition per serving:
Calories: 121 Fat:3.5g          Carbs: 21 g    Protein: 3g     Sodium:100 mg         sat fat:            .05 g      
unsat fat: 3 g         fiber: 3.5 g                 sugar: 6g
http://nutritiontwins.com/kale-salad-with-warm-roasted-sweet-potatoes-and-carrots/




Beet, Carrot & Apple Salad Recipe
GF Gluten-FreeGF Grain-FreeDF Dairy-FreeEF Egg-FreeNF Nut-FreeW Whole30V Vegetarian
Print Shopping List
Prep Time 15 mins
Cook Time
Total Time 15 mins
Serves Serves 6+
Ingredients
2.4 Ingredients formatted as text block
       2 large RAW beets (about 1 lb), peeled and roughly chopped
       2 large carrots (about 8 oz), roughly chopped
       2 granny smith apples, cored and roughly chopped*
       Zest & juice of 2 lemons (~1/4 cup)
       1 tbsp mild-tasting olive oil or avocado oil
       3/4 tsp sea salt
       1/2 tsp black pepper
1/2 tbsp raw honey, optional (omit for Whole30)

https://www.stupideasypaleo.com/2016/08/20/beet-carrot-apple-salad-recipe/
Cri







Crispy Beet, Carrot & Sweet Potato Chips

Ingredients:
       2 beets – scrubbed with skin on for thin slicing
       1 sweet potato – scrubbed with skin on for thin slicing
       2 carrots – ribboned using vegetable peeler
       1 tbsp olive oil
       1/2  tsp  smoked Spanish Paprika
       Dash of chipotle powder
       Pinch of sugar
       Salt and pepper to taste

Directions:
       Preheat oven to 375 degrees
•        Slice beets and sweet potatoes into very thin chips- use a mandolin if possible, or a sharp knife.
Take your time if using a knife to get consistently thin slices.
•        Make long ribbons from the carrots using the vegetable peeler
•        Place slices and carrot ribbons in bowl and coat evenly with olive oil, salt, pepper, paprika, chipolte
and sugar
•        Spread  beet and sweet potato slices on a baking sheet lined with parchment paper (be sure they
are not stacked on top of one another) and season with a little more salt.
•        Use a second baking sheets lined with parchment paper for the carrot ribbons and smaller slices
of chips.
•        Bake for 20-25 minutes (beets and sweet potato) and 10-15 minutes for carrot ribbons , flipping
halfway through. Remove when veggies lighted in color. They will crisp up when cool.
•        Make additional batches as needed being sure to keep single layers of chips on the baking sheet
Serve in a bowl or alongside a burger or sandwich.  Store extras in an airtight container.
http://jonpeters.com/recipe-thursdays-crispy-beet-carrot-sweet-potato-chips/



BROCCOLI, CARROT AND SWEET POTATO SOUP

As part of my weekly weekend routine, I make a big pot of soup for the week.  What I like about the
following soup is the combination of carrot, sweet potato and broccoli.  You could make this soup
without broccoli or instead of broccoli add cauliflower.  I used a hand blender to puree part of the soup.  

BROCCOLI, CARROT AND SWEET POTATO SOUP


INGREDIENTS:

2 large onions, chopped
2 stalks celery, chopped
1-2 tbsp olive or canola oil
3 carrots, chopped
1 medium potato, peeled and chopped
1 large sweet potato, peeled and chopped
1 red or orange pepper, chopped
4 cups of broccoli, chopped
7 cups chicken bouillon
½ cup red lentils
2 tbsp fresh dill or basil or 1 tsp dry
1 cup skim milk, soy milk or water
1 tsp butter or margarine
salt and pepper to taste

DIRECTIONS:

In a large soup pot, sauté the onions and celery in the oil for 5 minutes until softened.  Add the carrots.  
If the vegetables are sticking to the bottom of the pot, add a little bit of water.  Cook for 3 to 4 minutes
longer.  Add the broccoli, potato, sweet potato, lentils, herbs and bouillon.  Bring to a boil and reduce to
a simmer for about 30 minutes or until the vegetables are tender.

Using a hand blender or a blender, puree about half of the soup.  Add the milk and margarine.  Season to
taste.  Makes about 10 servings.

http://lifeisgood-louiserun.blogspot.com/2010/04/broccoli-carrot-and-sweet-potato-soup.html



Kale Carrot Salad with Orange Vinaigrette

Yield: 2-4 servings

Ingredients
                       1 bunch kale (latticino or curly varieties)
                       3 medium carrots
                       1/2 large red onion
                       almonds, a handful
                       1/2 large naval orange
                       1 lime
                       3-4 tablespoons olive oil
                       salt, to taste
                       pepper, to taste
                       
Instructions
       Wash the kale. Remove ribs, slicing out the thick, tough middles of the leaves with the tip of your
knife. Fold the kale in half lengthwise and slice into 1/2 inch slices. Place in a large bowl. Peel carrots if
the outside skin is tough or uneven. Cut the carrots into matchsticks and set aside for later. Slice the
red onion into thin strips, and set aside with the carrots. Chop the almonds roughly and set them aside
separately.
       Place the sliced kale into a large bowl. Squeeze orange juice and lime juice over the leaves. Drizzle
with the olive oil. Add salt and pepper to taste. Massage the kale, rubbing the dressing into the leaves
until it is evenly distributed and the leaves have become tenderized.
Add carrots and red onions and toss to evenly distribute and coat with dressing. Top with chopped
almonds just before serving

http://www.kitcheninthehills.com/2014/09/kale-carrot-salad-with-orange-vinaigrette/



Helen’s sweet potato and red pepper stew

Ingredients
                       1 small sweet potato (150g)
                       1 small onion
                       1 carrot
                       1 small red pepper
                       3 sprigs of fresh flat-leaf parsley
                       ½ tablespoon olive oil
                       1 x 400 g tin of chopped tomatoes
               60 g frozen peas
Method
       Peel and dice the sweet potato. Cook in boiling water for 15 minutes, or until tender, then drain.
       Peel and finely chop the onion and carrot, then deseed and dice the pepper. Pick and finely chop
the parsley leaves.
       Heat the oil in a medium pan on a medium heat, add the onion and fry for around 8 to 10 minutes,
or until softened. Add the carrot and pepper, then cook for a further 5 minutes.
       Pour in the tomatoes, add ½ a tin’s worth of water, then cook with the lid on for 25 minutes, or until
the vegetables are soft.
       Add the sweet potato, peas and parsley, then cook for 1 minute, or until warm through.
Allow to cool, then chop or mash to the desired consistency.


https://www.jamieoliver.com/recipes/vegetables-recipes/helen-s-sweet-potato-red-pepper-stew/#





Extras

Carrot Apple Bread

YIELD: ONE 9X5-INCH LOAF, ABOUT 10 SLICES TOTAL TIME: ABOUT 90 MINUTES, FOR COOLING
PREP TIME: 10 MINUTES COOK TIME: ABOUT 45 TO 52 MINUTES
This is carrot cake that’s been infused with apples and baked as a loaf. It’s an easy, no mixer recipe that
goes from bowl to oven in minutes. I used melted coconut oil so there’s no butter to cream and no mixer
to dirty. The bread is soft, tender, uber-moist, dense enough to be satisfying, but still light. The
cinnamon and nutmeg really shine and add so much wonderful, rich, depth of flavor to the carrots and
apples. The carrots dominate and the bread has a more pronounced ‘carrot cake’ taste than apple.
Baking with both carrots and apples not only adds chewy texture and natural sweetness, but they add
so much moisture. It was so flavorful and moist that I didn’t even need butter.

INGREDIENTS:
1 large egg
1/2 cup light brown sugar, packed
1/3 cup liquid-state coconut oil (canola or vegetable may be substituted)
1/4 cup granulated sugar
1/4 cup cup sour cream (lite is okay; or Greek yogurt may be substituted)
2 teaspoons vanilla extract
2 teaspoons cinnamon
1/2 teaspoon ground nutmeg
1 cup all-purpose flour
1/2  teaspoon baking powder
1/2  teaspoon baking soda
pinch salt, optional and to taste
3/4 cup grated carrots (about 1 large peeled and trimmed carrot)
3/4 cup grated apples (I used 1 medium unpeeled Fuji; try Gala, Honeycrisp or similar)
DIRECTIONS:
       Preheat oven to 350F. Spray one 9×5-inch loaf pan with floured cooking spray, or grease and flour
the pan; set aside. (I haven’t tried the recipe in an 8×4-inch pan and cannot comment on how long it will
take to bake, but use an 8×4 pan if you prefer a taller loaf.)
       In a large bowl, add the the first eight ingredients, through nutmeg, and whisk to combine.
       Add the flour, baking powder, baking soda, optional salt, and fold with spatula or stir gently with a
spoon until just combined; don’t overmix.
       Add the carrots, apples, and fold gently to combine.
       Turn batter (it’s very thick, this is what you want) out into the prepared pan, smoothing the top
lightly with a spatula.
       Bake for about 45 to 52 minutes (I baked 50 minutes) or until the top is golden, the center is set,
and a toothpick inserted in the center comes out clean, or with a few moist crumbs, but no batter. Tip –
Tent the pan with a sheet of foil draped loosely over it at the 35 minute-mark if you feel the tops and
sides will become too browned before center cooks through. Baking times will vary based on moisture
content of carrots, apples, climate, and oven variances. Bake until done; watch your bread, not the clock
and don’t worry if it takes longer to bake than the baking estimates provided.
       Allow bread to cool in pan for about 15 minutes before turning out on a wire rack to cool completely
before slicing and serving. Optionally, serve with or glaze with Honey Butter, Cinnamon-Sugar Butter, or
Vanilla Bean Browned Butter Glaze. Bread will keep airtight at room temperature for up to 1 week, or in
the freezer for up to 6 months.

Only Eats
Recipe from Averie Cooks. All images and content are copyright protected. Please do not use my images
without prior permission. If you want to republish this recipe, please re-write the recipe in your own
words, or simply link back to this post for the recipe. Thank you.


Recipe Permalink: https://www.averiecooks.com/2014/11/carrot-apple-bread.html

BROCCOLI, BEET, AND KALE BROWN RICE BOWLS WITH PESTO

PREP TIME: 15 MINUTES COOK TIME: 20 MINUTES TOTAL TIME: 35 MINUTES AUTHOR: JULIA

INGREDIENTS
       2 tablespoons coconut oil or olive oil
       1 inch medium beet peeled and chopped into ¼- cubes
•        1 large crown broccoli chopped into florets
•        ¼ red onion finely chopped
•        4 cloves garlic minced
•        ½ leaves head Russian red kale leaves chopped, about 4
•        1 cup dry short grain brown rice
•        1/4 cup to 1/3 basil pesto sauce plus more for serving, store-bought or homemade
•        sea salt
INSTRUCTIONS
       Cook the rice according to package instructions. While the rice is cooking, prepare the veggies.
       Heat the oil over medium-high in a skillet or wok. Add the chopped beet, cover and cook, stirring
occasionally, until beet turns bright red and begins to soften, about 8 minutes.
       Add the broccoli and red onion and replace the cover. Continue cooking, stirring occasionally until
the broccoli turns bright green and has softened, about 5 to 8 minutes.
       Add the garlic and kale, cover, and cook until kale has wilted, about 2 minutes.
Add the brown rice and pesto sauce and stir together well so that everything is combined and heated
through. Taste the mixture for flavor and add sea salt to taste. Serve heaping bowls with additional
pesto sauce to taste.

https://www.theroastedroot.net/broccoli-beet-and-kale-brown-rice-bowls-with-pesto/



Join
Healthy Recipes
Collections
 here
Juicing Recipes here
DASH - Lower High
Blood Pressure
 -  here
Events.html
Last week's recipes
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)