DASH - Lower High
Blood Pressure - here
NEW! Green Door Meal Plans
Eat for Health!
Each week, 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 Augut 18th, 2017
Meal Plan A
1- Brown Rice With Carrots and Leeks
2 tablespoons extra virgin olive oil
1 pound leeks, white and light green parts only, trimmed, cut in half lengthwise, washed thoroughly and cut in
½ pound carrots, peeled and sliced
2 garlic cloves, halved, green shoots removed and thinly sliced
1 cup brown rice (short- or long-grain)
Salt to taste
2 ½ cups water
2 to 3 tablespoons freshly squeezed lemon juice, to taste
Heat the olive oil over a medium-sized, heavy skillet or saucepan, and add the leeks and carrots. Cook, stirring,
until the leeks are tender and translucent and the carrots have softened slightly, about five minutes. Add the
garlic and salt to taste. Cook, stirring, until the garlic smells fragrant, about a minute. Add the rice and about 1/2
teaspoon salt, and stir to coat the grains with olive oil. Add the water, and bring to a boil. Reduce the heat, cover
and simmer over low heat until the rice is tender, about 45 minutes. Remove from the heat, and do not remove
the cover for 10 minutes. Then stir in the lemon juice, and taste and adjust salt. Serve hot or warm
2- Super Energy Kale Soup
1 medium onion, chopped
4 cloves garlic, chopped
5 cups vegetable broth
1 medium carrot, diced into ¼-inch cubes (about 1 cup)
1 cup diced celery
2 red potatoes, diced into ½-inch cubes
3 cups kale, rinsed, stems removed and chopped very fine
2 tsp dried thyme
2 tsp dried sage
salt and pepper to taste
Chop garlic and onions and let sit for 5 minutes to bring out their hidden health benefits.
Heat 1 TBS broth in a medium soup pot.
Healthy Sauté onion in broth over medium heat for about 5 minutes stirring frequently.
Add garlic and continue to sauté for another minute.
Add broth, carrots, and celery and bring to a boil on high heat.
Once it comes to a boil reduce heat to a simmer and continue to cook for another 5 minutes. Add potatoes and
kale and cook until potatoes are tender, about 15 more minutes.
Add rest of ingredients and cook another 5 minutes. If you want to simmer for a longer time for extra flavor and
richness, you may need to add a little more broth.
3- Green Bean, Corn, and Coconut Stir-Fry (Thoren)
3/4 cup grated dried unsweetened coconut
3/4 teaspoon ground cumin
1/2 teaspoon ground coriander
1/8 teaspoon cayenne pepper
1/4 teaspoon ground turmeric
1 small fresh green chile, such as serrano, Thai, or jalapeño, slit lengthwise with stem end intact
2 garlic cloves, crushed
1/4 cup water
2 tablespoons vegetable oil
1 teaspoon brown mustard seeds
1/8 teaspoon hot red pepper flakes
15 to 20 fresh curry leaves (optional)
1 pound green beans, thinly sliced crosswise (1/4 inch)
3 ears corn, kernels cut from cobs
Stir together coconut, cumin, coriander, cayenne, turmeric, chile, garlic, 1/4 cup water, and 1/2 teaspoon salt
in a small bowl.
Heat oil in a wok or 12-inch heavy skillet (not nonstick) over medium-high heat until it shimmers, then cook
mustard seeds and red pepper flakes until mustard seeds begin to pop and/or turn gray. Add curry leaves (if
using), covering skillet immediately as they crackle for a few seconds.
Add green beans and corn and stir-fry 8 minutes. Add coconut mixture and cook, stirring occasionally, until
vegetables are tender, 8 to 10 minutes. If mixture becomes dry and begins to stick to bottom of wok, add a few
tablespoons water. Season with salt.
1- Kale Brownies
1 large bunch kale
1¼ cup flour
2 T. cocoa powder
1 tsp. salt
1 cup semi-sweet chocolate chips
3 ounces dark chocolate
1 cup (8 ounces) unsalted butter
1½ cups granulated sugar
½ cup packed brown sugar
4 eggs at room temperature, beaten
1½ tsp. vanilla extract
Wash the kale and pat it dry. Gently tear the leafy portion away from the thick stems. Place the kale leaves in a steamer
and steam for 5 minutes or until wilted. Place the wilted kale in a food processor and puree the kale. Drain any excess liquid
and set aside the kale. You should have about 1 cup of kale.
Meanwhile, in a small mixing bowl, combine the flour, cocoa powder, and salt. Mix until thoroughly combined.
In the top of a large double boiler, melt the butter, the chocolate chips, and the dark chocolate together, stirring until evenly
melted and smooth. Remove from heat and let it sit until it cools to room temperature. Add the eggs, kale, sugars, and vanilla
and mix with the chocolate mixture until combined. Gently fold in the flour mixture until just barely combined, taking care not to
Prepare a 13″x 9″ pan by greasing it with butter and then lining it with parchment paper. Carefully pour the brownie batter
into the pan. Bake at 350 degrees for 35 minutes, or until a toothpick comes out clean. Yield: 24 brownies.
Note: As soon as possible after they come out of the oven, carefully lift the brownies up (by holding on to the parchment
paper) and out of the pan (if they sit in the hot pan they may continue to “cook” and may get dry). Allow the brownies to cool
while sitting on the parchment paper before cutting them.
Meal Plan B
1- Vegan Potato, Leek & Corn Chowder
2 tablespoons coconut oil (or olive oil)
1 large leek , chopped (white and light-green part only) *See note
1 medium yellow onion , diced
1 red bell pepper , diced
2 sticks of celery , diced
2 cloves of garlic , minced
1 teaspoon dried parsley
1 teaspoon dried thyme
1 1/2 teaspoons sea salt , more to taste
Fresh ground pepper , to taste
1 cup carrots , chopped
4 medium potatoes , peeled and diced
3 tablespoons gluten-free flour (all-purpose) (or regular all-purpose)
3 1/2 cups vegetable broth (low sodium) *See note
1 bay leaf
2 cups frozen or fresh corn (about 4 ears, shucked)
1 cup full-fat canned coconut milk (*See note)
1 1/2 tablespoons fresh lime juice
In a large pot, heat coconut oil & a pinch of salt over medium heat. Sauté onion & leeks about 2-3 minutes, until
softened. Add celery, red bell pepper, garlic, salt, pepper & spices (except bay leaf) sauté until softened 5-6
Add potatoes and carrots, combine well. Stir in flour and cook for 1-2 minutes. Stirring frequently, so flour
doesn’t burn. Add vegetable broth & bay leaf. Bring to a boil and then reduce heat to a light simmer. Cook for
about 10-15 minutes, or until vegetables are almost tender
Add corn and bring back to a light boil, then reduce heat and lightly simmer for another 5-8 minutes, until
vegetables are tender.
Remove from heat & remove bay leaf. Add the coconut milk and lime juice, stir well. Check for salt and add
more, if needed. Using an immersion blender or regular blender, blend about half of the soup or more, depending
on your desired consistency.
Serve in your favorite sound bowls with some fresh bread and a lime wedge. Enjoy!
2- Vegan Waldorf Salad
1 head romaine lettuce, chopped
1 cup celery, chopped
2 cups apples, sliced
1 cup seedless grapes, halved
½ cup raisins (or more to taste)
½ cup walnuts (or nuts / seeds of your choice)
4 tablespoons vegan mayonnaise (I like Earth Balance)
2 tablespoons apple cider vinegar
2 tablespoons fresh lemon juice
1 teaspoon maple syrup
salt & pepper to taste
Combine lettuce, celery, apples, grapes, raisins and walnuts in a large bowl.
Whisk together vegan mayo, apple cider vinegar, lemon juice and maple syrup.
Add mayo mixture to salad a little at a time, tossing to coat being careful not to overdress. I used about half the
Add salt & fresh ground black pepper to taste and serve.
3- Simple Fall Green Salad with Apples & Pecans
1 batch Cider Maple Vinaigrette (recipe below)
1/2 cup pecans, chopped
1 medium honeycrisp or cameo apple, cut into thin matchsticks
Juice of half a lemon (about 2 teaspoons) (optional)*
1 small head green leaf lettuce (or your favorite mild greens), torn into bite-size pieces (about 6 cups)
1 stalk celery, sliced (about 1/2 cup)
Cider Maple Vinaigrette
2 tablespoons extra virgin olive oil
2 teaspoons apple cider vinegar
1 teaspoon pure maple syrup
1/8 teaspoon kosher salt
1/8 teaspoon freshly ground black pepper
Add all ingredients for the Cider-Maple Vinaigrette to the bottom of your salad bowl. Whisk until blended. Set
Heat oven to 350 degrees Fahrenheit. Spread pecans on a rimmed cookie sheet. Place in preheated oven and
cook, stirring once or twice, until fragrant and slightly browned, about 4 minutes. Remove from oven and set
If desired, in a small bowl, toss the apple matchsticks with the lemon juice. This will help prevent them from
browning – see note below.
Add lettuce, apples, and celery to the salad bowl. Toss until all of the greens are lightly coated with the
Top with toasted pecans and serve.
2- Pluot Galettes with Apple Mint
1 1/2 cups plus 3 tablespoons all-purpose flour
10 tablespoons plus 2 tablespoons cold butter, cut into pieces
1/2 teaspoon salt
1/4 to 1/3 cup ice water
1/4 cup almonds, ground in a food processor
1/4 cup granulated sugar, plus more for sprinkling on the pluots
2 1/2 to 3 pounds pluots (not too soft, not too firm), pitted and sliced
2 tablespoons chopped apple mint
2 eggs, beaten, for egg wash
Coarse turbinado sugar, for sprinkling
One 8-ounce jar plum preserves
1 cup heavy whipping cream (optional)
Superfine sugar, for sprinkling
Dash of calvados
Preheat the oven to 425 degrees F.
Pulse together 1 1/2 cups of the flour, 10 tablespoons of the butter and the salt in a food processor. While pulsing, add just
enough water for the dough to come together. Remove to a counter and knead a couple times. Wrap in plastic wrap and chill
for 20 to 30 minutes.
Remove the dough from the fridge and cut into four pieces. Roll out into 10-inch rounds on floured parchment paper and slide
onto parchment-lined baking sheets.
In a small mixing bowl, stir together the ground almonds, granulated sugar and the remaining 3 tablespoons flour. Sprinkle
the mixture over the pastry rounds.
In a medium mixing bowl, sprinkle the sliced pluots with some granulated sugar and half of the apple mint and toss. Place the
pluots in the middle of each pastry round and gently fold the pastry up and around the fruit. Brush the top and edges of the
dough with some egg wash and sprinkle with turbinado sugar. Dot the pluots pieces of the 2 tablespoons butter.
Place in the oven and bake for 15 minutes, or until the crust is golden brown and the bottom is cooked through.
While the galettes are baking, melt the plum preserves in a small saucepot, just to soften. Brush the melted preserves on the
crusts as soon as the galettes come out of the oven, and sprinkle with the remaining apple mint.
Whip the cream with an electric mixer. Add a sprinkle of superfine sugar and a dash of calvados and mix in.
Dollop the galettes with whipped cream and serve.
MEAL PLAN C
4- Summery Salad With Pluots and Cherry Tomatoes
10 medium-sized butter lettuce leaves (can use green leaf lettuce)
1/2 cup edible flowers
1 pluot, thinly sliced
3/4 cup cherry tomatoes, red or yellow, sliced in half (or maybe apples instead)
1 teaspoon honey
1 1/2 tablespoons sherry vinegar
3 tablespoons olive oil
Salt and pepper, to taste
In a small bowl, whisk together honey and sherry vinegar until honey dissolves. Slowly whisk in olive oil until
mixture slightly emulsifies. Salt and pepper to taste.
In a large bowl, combine lettuce, edible flowers, and sliced pluots and tomatoes. Drizzle in salad dressing 1
tablespoon at a time and toss until leaves are lightly coated.
5- Indiana Succotash
6 ears of corn, husked
Coarse salt and freshly ground pepper
1 pound green beans, trimmed and cut into 1/2-inch pieces
3 tablespoons unsalted butter
1 bunch scallions, cut into 1/4-inch pieces
1/2 teaspoon celery seeds
3/4 teaspoon paprika
Carefully slice kernels from corn using a sharp knife.
Bring a large pot of water to a boil, and season with 1 tablespoon salt. Cook beans until crisp-tender, about 3
minutes; remove using a wire-mesh skimmer, and spread out on a baking sheet or plate to cool.
Melt butter in a medium skillet over medium heat. Cook scallions and celery seeds until scallions begin to
soften, about 5 minutes. Add corn and 1 teaspoon salt, and cook until heated through, 3 to 5 minutes. Stir in beans
and paprika. Season with salt and pepper, and cook until heated through, about 2 minutes.
6- Asian Green Beans with Leeks Recipe
Asian Green Beans Ingredients1 pound green beans, ends trimmed and cut in half
2 tablespoons low-sodium soy sauce
2 teaspoons grated fresh ginger*
1 tablespoon seasoned rice vinegar
1 teaspoon granulated sugar
Red pepper flakes to taste
2 tablespoons extra-virgin olive oil (use peanut oil if you prefer)
3 to 4 baby leeks, trimmed, washed and sliced
2 large garlic cloves, minced
Several leaves of sweet basil, chiffonade cut
Small red cherry tomatoes (optional)
In a small bowl, mix together the soy sauce, ginger, rice vinegar, sugar, and red pepper flakes; set aside
Heat olive oil in a large saute pan over medium-high heat. Saute prepared green beans until crisp-tender,
approximately 5 minutes. Add prepared leeks and cook until softened and beans are tender, about 4 minutes.
Move vegetables away from center of pan to form a well, pour in the soy sauce mixture, and cook approximately
2 minutes until fragrant.
Toss the sauce and vegetables with tongs and mix well. Turn off the heat and sprinkle on the basil and small red
cherry tomatoes, if using.
1- Cacao, Pluot, and Pecan Smoothie
1 cup unsweetened non-dairy milk, such as unsweetened almond milk
1/2 cup cold, filtered water
2 ripe pluots (or sub in plums), cut into halves and pits removed
1 tablespoons raw, organic cacao powder or organic cocoa powder
1 tsp. raw, organic cacao nibs
1 tbsp. raw pecans (or you could use raw pecan butter)
1 cup baby romaine leaves or baby spinach leaves
1/2 cup frozen blueberries (I l love frozen wild blueberries since they're sweeter!)
1/2 a frozen banana or 1/2 cup frozen mango
4-5 large ice cubes
raw cacao nibs
raw pecans, broken up into pieces
anything else you wish!
Add all the main ingredients to a blender in the order listed.
Blend on low, then progress to high for about 5 seconds or so until it's smooth and creamy.
Pour into a frosted glass for a special touch or use your favorite smoothie jar.