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 April 20th 2018
Sweet Potato & Chard Hash
2 tablespoons grapeseed or olive oil
5 cups sweet potato chopped into ½” peices, about 1-1/2 sweet potatoes/yams
1 large yellow onion diced
3 strips thick cut bacon sliced (or chopped leftover ham)
3 gloves garlic minced
Salt to taste
3 cups rainbow chard leaves chopped
1 In a large cast iron skillet, heat the oil to medium and sauté the sweet potato and
onion about 8 to 10 minutes until very fragrant and beginning to soften.
2 Add the bacon and garlic and continue to sauté another 10 minutes, stirring
3 If the potatoes are still hard, heat the oven to 350 degrees and place cast iron skillet
in the oven for 10 minutes. This allows the veggies to continue to cook and also form a
4 Remove the cast iron skillet from the oven and add the chopped chard. Allow the
chard to steam on top about 30 seconds then stir to incorporate and continue cooking just
until wilted, about another 30 seconds. Serve with eggs, toast and other breakfast
The bacon I use has a great deal of fat and is smoked, which gives it a ton of flavor; I
therefore do not add seasoning to my hash. I recommend adding some spices for added
flavor, such as cumin, cayenne pepper, rosemary, and oregano. Add salt to your liking.
Healthy 3 Ingredient Baked Sweet Potato Zucchini Tots (Paleo, Vegan, Gluten Free)
which are crispy and made completely oil-free! The perfect snack or veggie-packed side
dish which is also grain free, low carb, kid friendly and dairy free!
Prep Time 5 minutes
Cook Time 25 minutes
Total Time 30 minutes
Calories 75 kcal
2 medium sweet potatoes
1 1/2 cups shredded zucchini
1/2 tsp sea salt
1/2 tsp pepper
1/2 cup almond flour
• Preheat the oven to 400 Fahrenheit and line a large baking tray with parchment
• Bake the sweet potatoes either in the microwave or oven. Once they are cool
enough to handle, peel them. In a mixing bowl, mash the sweet potatoes with a fork.
• Shred the zucchini. Use a dishtowel or nut milk bag to squeeze out any extra liquid.
Add the zucchini to the sweet potato along with the salt and pepper. Mix until well
• Break off small pieces of this mixture and roll/shape them into tater tots. One by
one, toss the tater tots in the almond flour to lightly coat them on all sides. Arrange on a
baking tray lined with parchment paper.
• Bake for 20 minutes at 400F. Flip. Bake for an additional 15-20 minutes or until
Optionally: turn the oven up to broil for 2-3 minutes for additional browning
and crispy outside texture. Watch them VERY carefully to avoid burning.
Cool briefly, then enjoy with your favorite dipping sauce!
Sweet Potato & Swiss Chard Sauté
2 T. coconut oil
1/2 small yellow onion, minced
1 small sweet potato, peeled and diced
1 t. seasoning blend (I used Penzey’s Sandwich Sprinkle)
1 bunch Swiss chard, cut off the stalk, cleaned, and roughly chopped
salt and pepper to taste
In a heavy-bottomed skillet over medium heat, melt the coconut oil and sauté the onion
until slightly soft. Add the sweet potato and seasonings and continue to cook until sweet
potato is tender and some pieces are browned. (By this time the onion will be brown and
crispy. Yum!) Add the Swiss Chard and toss over heat just until Swiss chard is wilted.
Serves 1 very hungry momma as a main dish, or 2 as a side dish.
Banana-Zucchini Bread Recipe
My grandmother made this zucchini banana bread for as long as I can remember, and I've
been making it ever since I learned how to bake. Children love it for a snack, and it's good
to serve at any meal. It's another delicious way to use zucchini, which is so abundant in
late summer. —Eva Mae Hebert, Lafayette, LA
2 cups sugar
1 cup vegetable oil
2 medium ripe bananas, mashed (about 1 cup)
3 cups all-purpose flour
1-1/2 teaspoons baking powder
1-1/2 teaspoons baking soda
1-1/2 teaspoons ground cinnamon
1 teaspoon salt
1-1/2 cups shredded unpeeled zucchini
1 cup chopped pecans
In a bowl, beat eggs. Blend in sugar and oil. Add bananas and mix well. Combine the
flour, baking powder, baking soda, cinnamon and salt; stir into egg mixture. Stir in
zucchini and pecans just until combined.
Pour into two greased 9x5-in. loaf pans. Bake at 350° for 50 minutes or until a toothpick
comes out clean. Cool for 10 minutes. Remove from pans to wire racks to cool completely.
Yield: 2 loaves.
Cauliflower, Green Bean and Beetroot Stew with Bulgur Wheat Recipe
This hearty and colorful mix of vegetables and bulgur wheat makes a healthy supper or
Ingredients (serves 4)
1/2 medium cauliflower, cut into florets, and leaves/stem cut into small chunks
1 large beetroot (or 2 medium, or 3 small), chopped into small cubes
100g green beans, tips removed and cut into thirds
2 medium onions, finely chopped
2 cloves of garlic, chopped
2 tbsp fresh parsley, finely chopped
2 tsp cumin seeds
1/2 tsp ground coriander
1 tbsp sunflower oil
1 x 400g jar or can of chickpeas, including water
200g bulghur wheat
1 tbsp tomato or other sweet chutney (optional)
Greek Yoghurt (optional)
Heat the oil in a large pan and fry the cumin for around 30 secs until brown, then add the
coriander, onion and garlic and cook at a high heat for a minute
Add the cauliflower and beetroot, and cook for 5 minutes at medium heat with the lid on
the pan. Then add the beans, parsley and chickpeas in their water, and cook on a low
heat for around 8 minutes till the beans are soft, adding more liquid if it gets dry. Stir in
the chutney if using.
Heat the bulghur wheat in another frying pan for around 5 minutes, shaking regularly,
until brown. Add the water and cover for 15 minutes. Serve the bulghur wheat with the
vegetable mix on top, with an optional dollop of greek yoghurt.
CREAMY SWEET POTATO AND SWISS CHARD SOUP
PREP TIME: 15 MINUTES COOK TIME: 35 MINUTES TOTAL TIME: 50 MINUTES
YIELD: ABOUT 5 TO 6 SERVINGS
Recipe for vegan, creamy sweet potato and swiss chard soup. With cashew cream, plenty
of vegetables and warming spices!
FOR THE CASHEW CREAM:
1 cup raw whole cashews
1 cup low sodium vegetable broth
FOR THE SOUP:
5 1 tablespoon olive oil
6 1 medium onion, chopped
• 2 large carrots, peeled and chopped
• 2 cloves garlic, minced
• 5 cups low sodium vegetable broth
• 2 medium sweet potatoes, cut into ½ inch chunks
• 1 (15 ounce) can dark red kidney beans, drained and rinsed
• 2 teaspoons cumin
• 1 teaspoon smoked paprika
• pinch of cinnamon
• 1 teaspoon salt
• 1 bunch swiss chard, stems removed and leaves chopped
FOR THE CASHEW CREAM:
1 Add the cashews to a small bowl. Add in enough water to cover the cashews. Let
soak for several hours (at least 2 hours but I like to soak for 6 to 8).
2 Drain the cashews, then rinse and drain again. Add to a blender, along with the 1
cup broth. Process until completely smooth. Set aside.
FOR THE SOUP:
Add the olive oil to a large stockpot set over medium heat. When hot, add in the onion and
carrots. Cook for about 5 minutes, until tender. Add in the garlic and cook for 30 seconds,
until fragrant. Add in the broth, potatoes, beans, cumin, paprika, cinnamon and salt. Bring
to a boil, then reduce the heat and let simmer for about 12 to 15 minutes, until the
potatoes are tender. Add in the swiss chard and the cashew cream, turn down the heat to
medium low and cook for 5 additional minutes. Taste and season with additional salt if
GREEN BEANS WITH ZUCCHINI RECIPE
This tasty combination appears on my table often, especially when zucchini is so
abundant. -Gladys De Boer, Castleford, Idaho
Recommended: 25 Ways to Bake With Zucchini
Prep/Total Time: 30 min
• 4 cups cut green beans (1-inch pieces)
• 1 small onion, diced
• 1/4 cup butter, cubed
• 2 small zucchini, cut into 1/4-inch slices
• 4 bacon strips, cooked and crumbled
• Salt and pepper to taste
Place beans in a large saucepan and cover with water. Bring to a boil; cook, uncovered,
for 8-10 minutes or until crisp-tender; drain.
In a large skillet, saute onion in butter for 3 minutes or until crisp tender. Add zucchini;
saute for 4 minutes or until vegetables are tender. Stir in the bacon, beans, salt and
pepper; heat through. Yield: 6 servings.
SWEET POTATO-PEAR SMOOTHIES WITH CANDIED PECANS
For the Smoothies:
2 pears, peeled and cut into pieces
1/2 sweet potato that has been cooked in the microwave about 5 minutes
3 tablespoons plain Greek yogurt
1/4 cup coconut milk
2 tablespoons brown sugar
1 teaspoon ground cinnamon
1/4 teaspoon ground ginger
1/4 teaspoon pure vanilla extract
5-8 ice cubes
Optional: whipped topping
For the Candied Pecans:
1/4 cup pecan halves
2 tablespoons butter
2 tablespoons brown sugar
1 teaspoon ground cinnamon
• For the Smoothies:
• Like I mentioned, I used leftover roasted sweet potatoes for this recipe. If you don't
have leftovers, you can cook a sweet potato (pierce it first) in the microwave for about 5
• Add the pears and sweet potatoes (make sure the sweet potatoes are cooled to at
least room temperature) to a blender.
• Add the yogurt, coconut milk, brown sugar, cinnamon, ginger, vanilla extract, and
ice cubes to the blender and process until smooth.
• Garnish with whipped topping and candied pecans.
• For the Candied Pecans:
• Preheat the oven to 250 degrees F. Place the pecans on a baking sheet and toast
for about 10 minutes.
• Add the butter to a nonstick skillet over medium heat. When the butter melts, add
the brown sugar and cinnamon, and mix to combine.
• Add the pecans to the butter mixture and cook for a few minutes, stirring.
Transfer the pecans to a baking sheet lined with waxed paper, and spread them out to
Swiss chard, beet and goat cheese empanadas
12-15 medium size or 20-25 small empanada discs, use homemade empanada
dough for baking or store bought)
4 small beets, cooked, peeled and diced
1 bunch of Swiss chard, chopped
1 cup crumbled goat cheese
½ white onion, sliced
2 tablespoons olive oil
2 garlic cloves, crushed
1 tablespoon finely chopped fresh oregano, can also use dried oregano
1 egg, yolk and white separated and lightly whisked
Salt to taste
7 Serve with:
8 Spicy mint crème fraiche sauce
• Heat the oil and sauté the onions and garlic for 3 minutes.
• Add the chopped Swiss chard and cook for about 5 minutes, stirring occasionally.
• Remove from the heat, cool down and mix with the diced beets, crumbled goat
cheese and chopped oregano.
• To assemble the empanadas spoon the stuffing on to the center of each empanada
• Brush the inside edges of the empanada discs with the egg whites, this is will help
them seal better and keep the filling from leaking while baking.
• Fold the empanada discs and seal the edges, use a fork to help seal the
• Lightly brush the top of the empanadas with the egg yolk; this will give a nice
golden glow when they bake.
• Chill the empanadas for at least 30 minutes, this will help them seal better and
• Pre-heat the oven to 400 F and bake for 20-25 minutes or until golden
Ginger Roasted Beets, Sweet Potatoes and Pears
3 medium-large beets, peeled and diced into 1 inch cubes
1 sweet yellow onion, chopped
1 clove garlic, minced
1 inch piece fresh ginger, peeled and minced
2 large sweet potatoes, diced into 1 inch cubes (peel or keep skin on, either works)
2 green Anjou pears (ripe but still firm)
1-2 tsp fresh thyme
Salt to taste
1-2 tbsp Avocado oil or olive oil
1-2 tsp chopped fresh parsley (optional)
Preheat oven to 400 degrees. Line a large baking sheet with parchment paper.
In a mixing bowl, combine beets, onion, garlic, ginger, salt and about 1 tbsp avocado
oil. Toss so veggies are well coated in oil. Spread beet mixture evenly on baking sheet,
and bake for 15 minutes.
While beets are baking, combine sweet potatoes, pears, thyme, salt, and remaining
oil in bowl.
Add the sweet potatoes and pears to the baking sheet and mix to combine.
Place mixture back into the oven and roast for an additional 40-50 minutes. Toss
mixture halfway through baking.
Add more salt to taste after cooking, and garnish with fresh parsley. Enjoy warm or
cold – it tastes delicious either way!
Quick & Easy Refrigerator Pickles
Author: Sylvia Fountaine | Feasting at Home Blog
Prep Time: 15 mins Cook Time: 5 mins Total Time: 20 mins Yield: 2 Quarts
• Enough Fresh Raw Veggies to fill 2 Quart size mason Jars ( about 6 cups)- beets,
carrots, radishes, turnips, cucumbers, okra, green beans, asparagus, red onion, zucchini
or summer squash, cauliflower florets, bell peppers, garlic scapes, fennel bulbs.
• 1 tablespoons coriander seeds
• 2 teaspoons fennel seeds
• 1 teaspoons mustard seeds
• 6- 10 cloves garlic- sliced thickly
• ½ an onion sliced ( optional)
• few sprigs fresh dill ( optional) or other herbs
• Other optional additions- whole cloves, dill seeds, whole allspice, fresh ginger
slices, fresh chilies or chili flakes, celery seeds, peppercorns, cumin seeds, star anise,
• Pickling liquid:
• 2 Cups vinegar- white, red wine, rice wine, apple cider (any of these, or a
• 2 Cups water
• 2 Tablespoons kosher salt
• 4-6 Tablespoons sugar
• Prep your veggies. Wash them well and slice, quarter, or cut into spears, or leave
whole ( like with green beans, asparagus, okra etc)
• Bring the water, vinegar, salt and sugar to a boil in a small pot, and in the mean
time pack the jars.
• In two quart size mason jars, divide the garlic and whole spices.
• Begin adding the veggies and if your are including the onion ( which i recommend) ,
layer a few slices in with the veggies along with any fresh herbs you would like to include (
you can also layer the garlic this way too, or put it in first, your choice) leaving about an
inch at the top of the jar.
• Using a funnel, carefully pour the hot liquid into the jars, making sure to submerge
all the veggies, pressing down on them with the end of a wooden spoon. You may be able
to add more veggies at this point, just make sure the liquid completely covers the veggies
leaving at least a half inch of room between the liquid and lid.
Cover and let sit on the counter to cool, and after an hour or two, place in the fridge.
These will taste good after 6-8 hours, but much better after a couple days. Keeps up to
Beetroot Banana Chocolate Cup Cakes
11/2 Cups - Plain Flour
2 Tsp - Baking Powder
1 Tsp - Baking Soda
2 Tbsp - Cocoa Powder
3/4 Cup - Veg' Oil
1/4 + 2 Tbsp - Sugar (add more if you prefer sweeter cakes)
2 - Eggs
1 Cup - Mashed Banana
1 Tsp - Vanilla Essence
1 Cup - Grated Beetroot
Preheat oven to 180 C, grease a square cake pan or cup cake pans ( your preference)
and keep aside.
Sieve all the dry ingredients into a mixing bowl and keep aside.
Mix the mashed banana with the sugar and mix using a hand blender until smooth, add
the oil and blend to combine.
Crack an egg at a time into the banana puree and mix to combine, add the vanilla
essence, stir using a spatula or wooden spoon to combine.
Pour the wet over the dry, stir to combine and once well combined, fold in the grated
Bake the cup cake in the preheated for 16-18 minutes or for 22 - 24 minutes if making one
Sprinkle some icing sugar and serve.
Vegan "Buttercream" Frosting
1/2 cup (1 stick) non-dairy butter, such as Earth Balance
2 - 2 1/2 cups powdered sugar
optional: 1 Tbsp beet puree (mainly for color)
1/2 tsp vanilla extract
splash coconut or almond milk
Beat butter until fluffy. Then add powdered sugar in 1/2 cup increments until desired
thickness is achieved. Add in vanilla and beet puree until desired color is achieved, and a
splash of almond or coconut milk. If it becomes too thick, compensate with milk or beet
puree. If it becomes too thin, add more powdered sugar.
Frost cupcakes as soon as they're cooled. I had leftover frosting.
Store in an airtight container to keep fresh for several days.