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 July 28th, 2017
Meal Plan A Meal Plan B Meal Plan C Baked Crusted Yeallow Squash Fritters French Onion Tartlets Onion Kale Sweet Potatoes Spicy Lentils w/ Sweet Potatoes & Kale Turkey, Beet & Yellow Squash Quinoa Kale Stuffed Peppers Bell Pepper Nachos Sweet Potato Fritters Sweet Potato Beet Stacks Chocolate Peanut Butter Banana Bites Dimply Pluot Cake Watermelon Sherbet
MEAL PLAN A BAKED PANKO CRUSTED YELLOW SQUASH FRITTERS http://www.rotinrice.com/2015/10/baked-panko-crusted-yellow-squash-fritters/
Ingredients 1 cup panko bread crumbs ¼ cup all-purpose flour ½ tsp salt ¼ tsp ground pepper 1 large egg (beaten with 2 tbsp water) 2 large yellow squash Salt to taste Ketchup for serving
Instructions Toast panko bread crumbs in a pan (without oil) until golden brown, about 4 to 5 minutes. Remove and set aside. Combine all-purpose flour, salt, and pepper in a shallow bowl. Mix well and set aside. In another bowl, beat egg with 2 tablespoons of water. Preheat oven to 375°F (190°C). Cut off the tops and tails of yellow squashes (or zucchini). Cut each squash into quarters length-wise. Then cut each strip into quarters about 2 to 2½ inches in length. Dredge a piece of squash in flour mixture. Then dip in egg mixture and finally coat with toasted panko bread crumbs. Place on a parchment lined baking sheet. Repeat until all the pieces of squash are coated. Transfer baking tray to the oven and bake coated squash for 15 to 20 minutes or until tender. Remove and sprinkle baked fritters with some salt. Serve immediately with ketchup.
Spicy Lentils with Sweet Potatoes and Kale http://www.eatliverun.com/spicy-lentils-with-sweet-potatoes-and-kale/? utm_source=feedburner&utm_medium=feed&utm_campaign=Feed:+eatliverun+(Eat,+Live,+Run) &utm_content=Google+Feedfetcher
Ingredients: 1/2 cup green lentils 1/2 large carrot, peeled and small diced 1/4 cup small diced onion 1 tsp garlic, 1 stalk celery, small diced 1 bunch kale, chopped 1 bay leaf 2 sprigs fresh thyme 1/4 tsp sea salt (or, to taste) 1 sweet potato, peeled and chopped into small 1/4-1/2" cubes 2 tsp cooking oil 2 cups vegetable stock
Directions: Heat the oil in a medium sized pot. Once hot, add the onion, celery, carrot and sweet potato and cook for about six minutes, until softened. Add the garlic and kale and continue cooking until kale wilts. Add the lentils, bay leaf, thyme sprigs and stock. Bring to a boil, then reduce heat and simmer for about 30 minutes until lentils are tender and have absorbed most of the liquid. Season with salt to taste and remove the bay leave and rosemary sprigs before serving. Serve with crusty bread.
Bell Pepper Nachos http://thecozycook.com/sheet-pan-bell-pepper-nachos/
Ingredients 4 bell peppers, cleaned and cut into fourths 1 Tablespoon olive oil 1 lb. ground beef (or substitute) 2 cloves garlic, minced ¾ cup water 1 (1.25-ounce) package taco seasoning 1 (15-ounce) can black beans, drained and rinsed ½ cup diced onion 2 Roma tomatoes, diced ¼ cup pitted black olives, sliced (Optional) 1 cup grated cheddar cheese ½ cup grated Monterey Jack cheese ½ cup sour cream
Instructions Preheat the oven to 400 degrees. Lightly coat a sheet pan with nonstick cooking spray. In a large skillet, heat the olive oil over medium high heat. Add the beef (any protein) and garlic, and cook until the beef/sub has browned. (Crumble and toss the beef around as it cooks.) Drain any excess fat, and then add in the water and taco seasoning. Continue to cook until most of the water has evaporated and the mixture is well combined. Lay the sliced bell peppers hollow side up on the sheet pan. To prevent the cheese from sliding onto the sheet pan, I recommend filling each pepper with cheddar cheese first, followed by the ground beef, followed by the black beans, onions, and tomatoes. Finally, top each pepper carefully with a little sprinkling of Monterey Jack cheese. Bake for about 10 minutes, keeping your eye on them around the 7 minute mark. You want the cheese to be nice and melted. Top with a dollop of sour cream.
INGREDIENTS 1 c. semi-sweet chocolate chips 2/3 c. smooth peanut butter 2 tsp. coconut oil 2 bananas, sliced into 1" rounds Flaky sea salt
DIRECTIONS Line a large, rimmed baking sheet with parchment paper. In a medium bowl, heat chocolate in 30-second intervals until melted. Heat peanut butter for 15 seconds in microwave until runny. In a medium bowl, mix chocolate and coconut oil until combined. Into small baking cups, add teaspoon scoops of chocolate. Top with a slice of banana, a teaspoon-sized scoop of peanut butter, and another scoop of chocolate. Repeat until you have used all your banana slices. Top with a pinch of sea salt. Place tray in freezer for 2 hours, or until frozen. Serve.
MEAL PLAN B French Onion Tartlets’ http://www.girlversusdough.com/2016/11/07/french-onion-tartlets/
INGREDIENTS 4 tablespoons butter (or substitute) 2 medium yellow onions, finely chopped Salt and pepper, to taste ¼ teaspoon fresh thyme leaves 1 tablespoon dry white wine 4 ounces cream cheese, room temperature (or substitute) 1 egg, lightly beaten (or vegan substitute) 2 tablespoons chopped fresh parsley (Optional) 2 packages (15 count, each) Athens Mini Fillo Shells®
DIRECTIONS Heat oven to 350 degrees F. In medium skillet over medium heat, melt butter. Add chopped onions and reduce heat to medium-low. Cook onions, stirring occasionally, 10 minutes until softened. Add salt and pepper to taste. Continue to cook onions 10 minutes, stirring occasionally, then add fresh thyme leaves. Cook yet another 10 to 15 minutes, stirring occasionally, until onions are deep golden brown and very caramelized. Add white wine and continue to cook 3 minutes more. Remove from heat. Stir in cream cheese, egg and parsley until well combined. Place fillo shells on rimmed baking sheet. Fill each shell with a scant tablespoon onion mixture. Bake 10 to 15 minutes until shells are lightly golden and filling is lightly browned on top. Serve warm.
TURKEY, BEET AND YELLOW SQUASH HASH http://www.theroastedroot.net/turkey-beet-zucchini-hash-aip-paleo/#_a5y_p=6422655
INGREDIENTS 3 tablespoons coconut oil 1 pound ground turkey (Or Substitute) 1/2 onion sliced 3 medium beets shredded, about 2.5 cups 2 large carrots shredded, about 2 cups 2 large yellow squash chopped 1/2 head kale chopped 2 teaspoons dried thyme 1 teaspoon sea salt
INSTRUCTIONS Heat the coconut oil over medium-high in a large (I used a 12-inch) cast iron skillet or pot. Add the ground turkey (Any Protein) and press into a layer on the skillet without breaking the meat up too much. Allow the meat to brown for 2 to 3 minutes, then flip it to the other side and cook an additional 2 to 3 minutes (avoid cooking the meat all the way through just yet). Break the meat into smaller chunks using a wooden spoon or spatula. Add the onion and cook, stirring occasionally, until onion begins to soften, about 3 minutes. Add the shredded beets and carrots. Cover and cook 8 minutes, stirring occasionally. Add the squash, thyme, and sea salt. Cover and cook an additional 3 to 5 minutes, stirring occasionally. Remove the cover and continue cooking and stirring until any remaining liquid has burned off and the squash reaches desires done-ness. Taste the hash for flavor and add more sea salt to taste.
Sweet Potato Kale and Quinoa Fritters http://yes-moreplease.com/2013/11/sweet-potato-kale-and-quinoa/
Ingredients 1 large or 2 medium sweet potatoes steamed and pureed. Makes about 3 cups 2 cups cooked Quinoa, you can use red quinoa if you prefer. Approximately 1 cup of uncooked quinoa yields 2.25 cups when cooked. 2 cups kale finely chopped. 2 eggs (vegan: substitute 2 tablespoons ground flax seed + 3 tablespoons of water) ½ cup panko or any kind of plain bread crumbs. If you have gluten allergies, ground old fashion oats or almond meal will work. 3 teaspoons cornstarch. If using the almond meal add one extra teaspoon. 1 teaspoon grated ginger (Optional) 1 good pinch paprika or smoked paprika 1 teaspoon freshly ground black pepper 1 teaspoon kosher salt 4-6 tablespoons grape seed oil, peanut oil, or coconut oil to pan fry them.
Directions: Devein the Kale, make it into a tight roll and chop chiffonade style. In a medium size bowl, place all ingredients and mix well. In a medium size pan heat up about 4-6 tablespoons of grape seed oil, peanut oil or coconut oil. With a small Ice cream scooper scoop about 6 patties into the pan and slightly flatten the tops. Cook for about 3-4 minutes on each side or until golden brown. Cool them on a rack. Serve warm or at room temperature, with some hot sauce of your preference. I highly recommend Sriracha.
Ingredients 1 1/2 cups all-purpose flour 2 teaspoons baking powder 1/4 teaspoon salt Scant 1/4 teaspoon ground cardamom (optional) 5 tablespoons unsalted butter, at room temperature (or substitute) 3/4 cup (packed) light brown sugar 2 large eggs 1/3 cup flavorless oil, such as canola or sunflower Grated zest of 1 orange 1 1/2 teaspoons pure vanilla extract 8 purple or red plums, halved and pitted (Dapple Dandy Pluots)
Directions Getting ready: Center a rack in the oven and preheat the oven to 350 degrees F. Butter an 8-inch square baking pan, dust the inside with flour, tap out the excess and put the pan on a baking sheet. Whisk together the flour, baking powder, salt and cardamom, if you’re using it.. Working with a mixer, beat the butter at medium speed until it’s soft and creamy, about 3 minutes. Add the sugar and beat for another 3 minutes, then add the eggs, one at a time, and beat for a minute after each egg goes in. Still working on medium speed, beat in the oil, zest and vanilla—the batter will look smooth and creamy, almost satiny. Reduce the mixer speed to low and add the dry ingredients, mixing only until they are incorporated. Run a spatula around the bowl and under the batter, just to make sure there are no dry spots, then scrape the batter into the pan and smooth the top. Arrange the plums cut side up in the batter—I usually make four rows of four plum halves each—jiggling the plums a tad just so they settle comfortably into the batter. Bake for about 40 minutes, or until the top is honey brown and puffed around the plums and a thin knife inserted into the center of the cake comes out clean. Transfer the cake to a rack and cool for 15 minutes—during which time the plums’ juices will seep back into the cake—then run a knife around the sides of the pan and unmold the cake. Invert and cool right side up. Storing: You can wrap the cake and keep it at room temperature for up to 2 days, during which time it will get softer and moister.
MEAL PLAN C CARAMELIZED ONION & KALE TWICE BAKED SWEET POTATOES http://littlebitsof.com/2016/03/caramelized-onion-kale-twice-baked-sweet-potatoes/
Ingredients 6 sweet potatoes (yams) 3 tablespoons butter (or substitute) 5 cups chopped onions (about 2 large onions) 1 tablespoon chopped thyme 3 cups packed, chopped kale 1/2 cup of gruyere cheese (optional) salt and pepper
Instructions Preheat oven to 400 degrees. Prick sweet potatoes with a fork and place on a foil lined baking sheet. Roast the sweet potatoes for 45-60 minutes or until a fork can easily piece the skin. While they are cooking, bring a large skillet over medium heat. Add 2 tablespoons of butter to the pan and when it is melted, add the onions. Stir occasionally for about 20- 30 minutes or until onions are nice and brown. Then add in the thyme and kale. Stir occasionally for 5 minutes of until kale is slightly wilted. Pour it into a bowl and set aside. When sweet potatoes are cooked, cut them in half lengthwise, and scoop out most of the insides except for a thin layer so they can maintain their shape. Add the insides into the bowl with the onion mixture and mash and stir until well combined. Season with salt and pepper to taste. Scoop mixture back into shells evenly and top with a bit of cheese. Reduce the oven to 350 and bake them for 30 minutes.
Quinoa Kale Stuffed Peppers http://brooklynfarmgirl.com/2017/01/24/quinoa-kale-stuffed-peppers/
Ingredients 4 large green peppers - seeds removed and tops cut off 2 cups chicken or vegetable broth 1 cup dry quinoa 3 cups kale 2 cups tomato sauce 1 cup shredded mozzarella cheese
Instructions Preheat oven to 350 degrees. Place 4 peppers in casserole dish, standing them upright. Bring 2 cups of broth to a boil in a pot with a tight-fitting lid. Add 1 cup quinoa and return to a boil. Cover, reduce heat to medium and simmer until liquid is absorbed, about 12 minutes. Remove from heat, fluff, cover, and let stand for about 15 minutes. Add cooked quinoa into large bowl. Add kale and 1 cup of tomato sauce to quinoa and mix. Fill each pepper with quinoa mixture. Pour remaining 1 cup tomato sauce evenly over the peppers. Cover peppers in casserole dish with aluminum foil. Bake for 25 minutes. Remove aluminum foil, sprinkle mozzarella cheese on top of peppers and bake for 10 more minutes.
INGREDIENTS 3-4 small and skinny sweet potatoes 5 small beets 2 teaspoons avocado oil, divided 1 teaspoon garlic powder, divided ¼ cup parsley, roughly chopped (Optional) or add Thyme ⅛- 1/4 cup goat cheese lemon juice salt and pepper, to taste
INSTRUCTIONS Preheat oven to 375 degrees Fahrenheit. Peel sweet potatoes and beets. Using a slicer or a knife, slice sweet potatoes into rounds about ⅛ inch thick. Repeat with beets. Add sweet potatoes to a medium sized bowl. Toss with 1 teaspoon avocado oil, ½ teaspoon garlic powder, and salt and pepper. Remove from bowl and toss sliced beets with remaining avocado oil, ½ teaspoon garlic powder, and salt and pepper. Tossing them separately makes sure the beet color doesn't bleed on the sweet potatoes. Grease two large muffin tins with avocado oil. Add a beet slice, then sweet potato, and continue to alternate until you get to the top of the muffin tin, making sure to end on the one you started on. For the next stack, start with a sweet potato slice. This will ensure that you have different colors on top. Bake for 40-45 minutes until cooked through. Let cool for 1 minute. Place on a platter, top with fresh lemon juice, goat cheese, and chopped parsley.
Ingredients 3 cups seedless watermelon cubes, cut 1 inch in size and frozen solid 1/2 cup vanilla yogurt
Instructions Add half of the frozen watermelon cubes to a large food processor. Process until the watermelon breaks down and becomes grainy. Stop the food processor and add half of the yogurt. Process until the mixture becomes smooth and creamy, scraping down the sides of the bowl as necessary. Scoop the sherbet into a separate container and repeat steps with the remaining ingredients. Serve immediately for a frozen yogurt/soft-serve consistency. For a firmer consistency, freeze for 1 to 2 hours and then scoop. Leftovers may be frozen solid, but the sherbet will be very hard and impossible to scoop straight out of the freezer. Instead, place the container of frozen sherbet in the refrigerator to slowly soften for 3 hours before serving, at which point it should be scoopable.