Meal 1

Portobello Philly Cheese 'Steaks'

Portobello Philly Cheese 'Steaks' - all the flavor, less fat, and sooooo delicious! Done in 20 minutes!

•        1/2 yellow onion sliced
•        2 large portobello mushroom caps stems and gills removed, sliced
•        1 green pepper seeded and sliced
•        2 tsp dried oregano
•        1/2 tsp black pepper
•        1 TBS white flour
•        1/4 cup vegetable broth
•        1 TBS lite soy sauce
•        2 slices provolone cheese
•        2 sub rolls warmed and sliced
•        nonstick spray

1        In a large skillet, spray nonstick spray, and add onions, portobello mushrooms, and green peppers; sauté
for 1 minutes. Sprinkle oregano and black pepper over the vegetables, and continue cooking for 4-5 minutes or
until they are tender.

2        Sprinkle flour over the vegetables and stir to coat with the flour; continue stirring for 1 minutes. Add
vegetable broth and soy sauce to skillet, and turn heat to high. Stir to distribute and dissolve flour. Cook for about
another minute, or until sauce has thickened (should be quick).

Place filling into each sub roll, and top with a slice of cheese. Garnish with more oregano if desired. Serve

Apple Butternut Squash Soup

                        1 butternut squash (about 2 pounds), peeled, seeded, and chopped
•                        4 red or golden apples, peeled, cored, and chopped,
     plus 1 apple, finely diced and tossed in lemon juice, for garnish (optional)•               
                   1 tablespoon unsalted butter
•                        1 medium onion, diced
•                        2 teaspoons coarse salt
•                        1 1/2 teaspoons ground cumin
•                        1/2 teaspoon ground coriander
•                        1/2 teaspoon ground ginger
•                        1/4 teaspoon cayenne pepper
•                        1/4 teaspoon freshly ground black pepper
•                        2 cups low-sodium chicken or vegetable stock
•                        2 1/2 cups water, plus more if needed
•                        1 jalapeno chile, thinly sliced, for garnish (optional)
•                        Sour cream, for garnish (optional)

3                        1. Melt butter in a large saucepan over medium heat. Add onion; cook, stirring occasionally,
until it begins to soften, about 4 minutes. Add squash, and cook, stirring occasionally, until soft, about 10 minutes. 

4                        2. Add apples, salt, cumin, coriander, ginger, cayenne, black pepper, stock, and the water (just
enough to cover). Bring to a boil. Reduce to a simmer, and cook until vegetables are very soft, about 30 minutes. 

5                        3. Puree in batches in a food processor or blender until smooth, and return to saucepan. Heat
over low, thinning with more water if necessary. To serve, ladle into shallow bowls; garnish with diced apples,
jalapeno slices, and sour cream if desired. 

Cook's Notes
The soup can be made ahead of time and refrigerated up to 3 days or frozen up to a month; let cool completely
before storing in an airtight container. Reheat gently before serving (thaw frozen soup overnight in the

Portobello Mushroom, Kale, and Spinach Puree

•        3 Large Portobello Mushroom Caps
•        1 Tablespoon Butter
•        1 Teaspoon Olive Oil
•        4 Garlic Cloves Minced
•        2 Cups Raw Spinach
•        2 Cups Raw Kale
•        1 Teaspoon Salt
•        1 Teaspoon Parsley

6        Clean and dice mushrooms into chunks.
7        In a large skillet heat up oil and butter and toss in the garlic and mushrooms.
8        Cook mushrooms for about 5 on medium heat, then add in the greens and reduce to low, cover and to
allow them to cook down.
9        Stir and add in salt and parsley, make sure all your greens are cooked then add into a blender and puree
the mixture.
Serve over your favorite macaroni and cheese, rice, or protein!

Baked Grapefruit and Apples

Baked Grapefruit, makes 4 servings.

This is great for breakfast or a light dessert!

Needed: 2 grapefruits and a conservative handful of brown sugar.

Slice grapefruits in half and remove as many seeds as you can. Begin to segment the grapefruit—this will allow
the sugar to soak in even more. Sprinkle with sugar and bake at 400 F for 16-18 minutes.

Baked Apples (or "Opposite Apple Pie" if you're feeling clever, and I AM), makes 4 servings.

Needed: 2 apples (I like Granny Smith), 1/4 cup brown sugar, a few pinches of cinnamon and 1/2 sheet of puff

Core apples and slice in half. Coat the inside with brown sugar. Slice up the puff pastry into thin strips and create
a lattice design over the apples. Sprinkle with a little more sugar and cinnamon. Bake at 400 F for 16-18 minutes
until puff pastry is golden brown, and apple has softened. Serve with vanilla ice cream!

Meal 2

Tuscan Portobello Stew

•                        2 large portobello mushrooms, coarsely chopped
•                        1 medium onion, chopped
•                        3 garlic cloves, minced
•                        2 tablespoons olive oil
•                        1/2 cup white wine or vegetable broth
•                        1 can (28 ounces) diced tomatoes, undrained
•                        2 cups chopped fresh kale
•                        1 bay leaf
•                        1 teaspoon dried thyme
•                        1/2 teaspoon dried basil
•                        1/2 teaspoon dried rosemary, crushed
•                        1/4 teaspoon salt
•                        1/4 teaspoon pepper
•                        2 cans (15 ounces each) white kidney or cannellini beans, rinsed and drained
In a large skillet, saute the mushrooms, onion and garlic in oil until tender. Add the wine. Bring to a boil; cook until
liquid is reduced by half. Stir in the tomatoes, kale and seasonings. Bring to a boil. Reduce heat; cover and
simmer for 8-10 minutes.
Add beans; heat through. Discard bay leaf. Yield: 4 servings.
Originally published as Tuscan Portobello Stew in Diabetes Spring 2013 2013


1-1/4 cups: 309 calories, 8g fat (1g saturated fat), 0 cholesterol, 672mg sodium, 46g carbohydrate (9g sugars,
13g fiber), 12g protein. Diabetic Exchanges: 2 starch, 2 vegetable, 1-1/2 fat, 1 lean meat.

yield: 1 serving total time: 15 minutes
•                        1 large papaya
•                        3 tablespoons cucumber peeled seeded and diced
•                        3 tablespoons grapefruit
•                        1 teaspoon cilantro, chopped
•                        a small pinch of freshly grated ginger (optional)
•                        1 teaspoon salted peanuts, finely chopped

(cashews and macadamia nuts work well also)
•                        1/2 teaspoon honey
•                        2 tablespoon freshly squeezed lime juice

10                        Cut the papaya in half. Scoop out the seeds and discard.
11                        Peel one half of the papaya and cut the meat into dice size pieces.
12                        In a small bowl, add the diced papaya, cucumber, grapefruit, and cilantro.
13                        In another small bowl mix the limed juice and the honey until the honey dissolves.
14                        Pour the lime mixture over the fruit and toss.
              Spoon the diced fruit mixture into the cavity of the other papaya half. Sprinkle the top with some
crushed peanuts.

Cabbage and Apple Salad

YIELD 8 Servings

      1/2 teaspoons caraway seeds
      1/2 small head green cabbage, core removed, thinly sliced
      1 green apple, cut into matchsticks
      1 cup torn kale leaves
      2 tablespoons fresh lemon juice
      2 tablespoons olive oil

                      Kosher salt, freshly ground pepper Toast caraway seeds in a dry small skillet over medium heat,
tossing constantly, until fragrant, about 1 minute. Let cool.
              Toss cabbage, apple, kale, and caraway seeds with lemon juice and oil in a large bowl; season with
salt and pepper.

Grapefruit-Apple Crisp

Total Time:65min
•                        3 medium grapefruit(s), pink preferred

•        2 medium fresh apple(s), such as Granny Smith, peeled and thinly sliced

•        2 Tbsp uncooked tapioca
1/2 tsp ground ginger
1/4 tsp ground allspice

•        3/4 cup(s) packed light brown sugar
1/2 cup(s) uncooked oatmeal

•        1/2 cup(s) all-purpose flour
6 Tbsp salted butter, softened

•        1/2 tsp ground cinnamon
Preheat oven to 350°F. Remove peel and white skin (pith) from outside of grapefruits. Cut into 3/8-inch-thick
rounds, blot slices on a paper towel to absorb some juice and place in a 9 X 9-inch square baking pan. Add
apples, tapioca, ginger and allspice; toss to combine and spread evenly in pan.
Using an electric mixer or mixing by hand, beat sugar, oatmeal, flour, butter and cinnamon until clumps are the
size of pebbles; evenly sprinkle over fruit. Bake until fruit bubbles and top is golden brown, about 45 minutes. Cut
into 12 pieces and serve warm or at room temperature.

Meal 3

Butternut Squash, Spinach and Mushroom Quesadillas

•        2 cups butternut squash (or sweet potatoes), cooked, cubed and mashed
•        1-1/2 cups cremini mushrooms, sliced
•        2-1/2 cups fresh spinach
•        1/2 medium onion, sliced
•        6 ounces Monterrey jack cheese
•        1/2 teaspoon salt
•        1/2 teaspoon ground black pepper
•        1 teaspoon ground cumin
•        1 teaspoon ancho chile powder
•        2, 10-inch whole wheat tortillas
•        3 tablespoons olive oil, divided
•        Sour cream, optional
•        1 whole avocado, peeled and mashed, optional
•        Salsa, optional

15        Preheat your oven to 350 degrees F.
16        In a sauté pan over medium heat, add 1 tablespoon olive oil. Sauté the cubed butternut squash until it
softens, about 7-9 minutes. Remove from the heat, add to a bowl and mash with a fork or potato masher. Set
17        Add 2 tablespoons of olive oil to the sauté pan used for the potatoes, over medium heat.
18        Add the onions and cook until they soften and become translucent (about 4 minutes). Season with salt
and pepper.
19        Add the mushrooms and cook for a few minutes, then add the spinach.
20        Season the mixture with the cumin and chile powder, mix well and cook for a few minutes longer.
21        Place two tortillas on a baking sheet. Spread the mashed butternut squash over half of each tortilla.
Divide the mushroom, spinach and onion mixture, and spoon over top of the butternut squash.
22        Top with the Monterrey jack cheese and fold the plain side of the tortilla over the mixture.
23        Place the baking sheet in the oven and cook for about 7-9 minutes. Turn the broiler on and allow the tops
of the tortillas to brown, just slightly (about 1 minute).
24        Remove from the oven and allow the tortillas to sit for a few minutes before slicing them.
25        Serve warm, with avocado, sour cream and salsa if you’d like.

Green Pepper and Tomato Salad

•                        2 green bell peppers, seeded and cut into 1 1/2-inch dice
•                        3 vine-ripe tomatoes, seeded and diced
•                        1 small onion, chopped
•                        1 large clove garlic, finely chopped
•                        1/2 cup flat-leaf parsley leaves, coarsely chopped
•                        1/2 lemon, juiced (1 tablespoon)
•                        1 tablespoon red wine vinegar
•                        3 tablespoons extra-virgin olive oil
•                        Coarse salt and black pepper
•                        1 teaspoon ground cumin, 1/2 a palm full
Combine peppers, tomatoes, onions, garlic, parsley in a bowl with your fingertips. Squeeze the juice of the lemon
with the lemon half sitting upright. This will help prevent the seeds from falling into the bowl. The lemon juice will
spill down over the sides of the lemon and the seeds will remain with the fruit. Squeeze the juice evenly over the
salad. If the lemon is under-ripe, microwave it for 10 seconds before you cut into it. Next, sprinkle a tablespoon of
vinegar over the salad -- just eyeball it. Drizzle the extra-virgin olive oil over the salad, add the salt, pepper and
cumin. Toss again. Taste to adjust seasonings and serve.

Blender Kale Salsa

Prep time
5 mins
Total time
5 mins

A flavorful Blender Kale Salsa that could not be easier to whip up - no garlic or onion cutting required! This salsa
is flavorful and absolutely perfect for chip dipping and smothering on your favorite Mexican food!
Author: Ceara
Recipe type: Appetizer
Serves: 2 cups salsa
•                        5 plump and juicy tomatoes, cut in quarter with the seeds removed
•                        2 large kale leaves, hard stems removed
•                        ¼ - ⅓ cup fresh cilantro
•                        1 jalapeno (see note)
•                        ½ medium white onion
•                        1 clove garlic
•                        2 tbsp lime juice
•                        1 -2 tbsp lemon juice
•                        ½ tsp sea salt
•                        ¾ - 1 tsp ground cumin
•                        pinch cayenne


•                        Cut tomatoes in quarters. Remove all of the seeds (including the really wet inside part of the
tomato). This is an important step or else your salsa will be too wet when you blend it.
•                        Add the tomatoes, kale leaves (hard stems removed), ¼ cup fresh cilantro, jalapeno (see
note!), onion, garlic, lime juice, 1 tbsp lemon juice, sea salt, ¾ tsp cumin and pinch cayenne to the food processor
or blender.
•                        Pulse until the salsa is fully processed (see photo for reference). Taste test and add additional
cilantro, jalapeno, lemon juice or cumin to taste. I used the full amount of each as stated in the recipe. Make sure
not to overblend the salsa or it will get too watery.
•                        Drain a little bit of the water if you salsa seems a bit watery. This is usually not necessary for
me but it will depend on your tomatoes.
•                        Give your salsa a good stir before serving. Serve salsa in a bowl and dig in in or serve with your
favorite Mexican food.

Adjust lemon juice, cumin and jalapeno to taste. Add the jalapeno seeds in if you want this salsa to be super spicy
or leave the jalapeno out altogether if you prefer your salsa mild.

Apple Grapefruit Cake

Ingredients :
•        3 eggs (in room temperature)
•        1 cup all purpose flour
•        1 1/2 cup sugar
•        1/2 cup oil (I used extra virgin olive oil)
•        1/2 cup melted butter
•        3 fresh red apples (you can use green too)
•        1/2 cup fresh grapefruit juice
•        1 tbs baking powder
•        a pinch of salt
•        1 tbs vanilla extract
Directions :
Take one apple and cut it into thin slices
Put these slices in a baking dish and dust them with 1/2 cup sugar, cover them with a alluminium foil, and bake it
for 20 minutes at 400 F

After 20 minutes take out the apples from the oven and keep it aside.

Using a food processor or hand grater, grate the rest of the apples into a paste

Squeeze about 1/2 cup juice from a fresh grapefruit

Mix 1 cup sugar and 3 eggs either whisking them in a big bowl or using a cake mixer.

Add the grated apple and the grapefruit juice and whisk them properly.

Now add the rest of the ingredients (flour, oil, butter, baking powder, salt and vanilla extract) and whisk them to a
form thick batter. Make sure there are no lumps and no air holes.

In a baking pan, grease the base and side with some butter and dust it with some flour.

Pour the batter in the pan and arrange the baked apples on the top in some order or design that you prefer.

Let it bake at 375 F for about an hour or till it’s evenly cooked and slightly brown on top. Use a chopstick or a
tooth prick to poke in the middle and make sure it comes out clean.

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