Recipe of the Week....Roasted Vegetable Salad with Citrus-Ale Vinaigrette

Ingredients: 

• Salad
• 2 large carrots , cut into 2-inch chunks 
• 2 golden beets , peeled and cut into 1 1/2-inch chunks 
• 2 rutabagas (about 1/2 pound each) , peeled and each cut into 6 wedges 
• 1 large parsnip , peeled and cut into 2-inch chunks 
• 1 sweet onion , cut into 6 to 8 wedges 
• 1 sweet potato (8 to 10 ounces) , peeled and cut into 2-inch chunks 
• 2 cloves garlic , unpeeled 
• 1/4 cup extra-virgin olive oil 
• 1/2 teaspoon coarse sea salt 
• 1/4 teaspoon ground black pepper 
• 1 cup arugula, watercress, baby kale or spinach 
• Citrus-Ale Vinaigrette
• 3 ounces India Pale Ale 
• 2 tablespoons extra-virgin olive oil 
• 1 tablespoon honey 
• 1 teaspoon finely grated orange zest 
• Juice of 1/2 orange 
• 3 green onions , thinly sliced 
• 1 tablespoon fresh marjoram leaves 
• 1 1/2 teaspoon Dijon mustard 
• 1/4 teaspoon coarse sea salt 
• 1/4 teaspoon ground black pepper 

Method: 

Preheat the oven to 400°F.  

Combine carrots, beets, rutabagas, parsnip, onion, sweet potato and garlic in a large bowl. Drizzle with oil, season with salt and pepper and toss well to combine. Arrange vegetables on a large rimmed baking sheet in a single layer. Roast, stirring once, until tender and lightly browned, about 45 minutes. Remove from the oven and keep warm.  

For the vinaigrette, combine beer, oil, honey, orange zest and juice, green onions, marjoram, mustard, salt and pepper in a blender. Remove roasted garlic cloves from vegetables and peel. Add garlic to blender and blend until vinaigrette is smooth and emulsified.  

Transfer warm vegetables to a large bowl. Toss with vinaigrette and greens and serve warm.

Recipe of the Week - Apple Sandwiches with Granola and Peanut Butter

Ingredients: 

• 2 small apples, cored and cut crosswise into 1/2-inch thick rounds 
• 1 teaspoon lemon juice (optional) 
• 3 tablespoons peanut or almond butter 
• 3 tablespoons granola 

Method: 

If you won't be eating these tasty treats right away, start by brushing the apples slices with lemon juice to keep them from turning brown.

Spread one side of half of the apple slices with peanut or almond butter then sprinkle with chocolate chips and granola. Top with remaining apple slices, pressing down gently to make the sandwiches. Transfer to napkins or plates and serve.

Include the Cruciferous …

The Cruciferous vegetables or Brassica vegetables are the single best cancer fighters of all foods.  They include the commonly known kale, broccoli, cauliflower, brussel sprouts, cabbage, Swiss chard, arugula, watercress, turnip greens, mustard greens, collard greens and several others which may be less known bok choy, rapini, daikon, mizuna, tatsoi, rutabaga, kohlrabi, and horseradish.  

Only cruciferous vegetables contain the nutrtient isothiocyanates which stimulate the body to break down carcinogens.  This occurs by preventing normal cells from becoming cancerous cells.  Isothiocyanates are capable of metabolizing toxins from smoke and lowering the risk of tobacco related cancers.  

Sulforaphane which is one of the isothiocyanates and indole – 3 – carbinol are more prevalent in cruciferous vegetables than any others.  They are directly linked to reducing the risk of breast, prostate, cervical, colon, and several other cancers.  These nutrients may delay the onset of cancer and reduce the size and growth of tumors.

Cruciferous vegetables are booming with many other nutrients including vitamin C, folate, potassium, selenium, chlorophyll, antioxidants, flavonoids, phytochemicals, carotenoids, lingnans, phytosterols, glucosinolates and super high in fiber. 

High levels of homocysteine are directly linked to heart disease.  And once again the cruciferous vegetables are there for the rescue.

There are many ways that they can be incorporated into your meals.  At breakfast time leaves from cruciferous vegetables can be used in smoothies.  They can be part of a healthy omelet.  At lunch and dinner they are wonderful in soup, stir fried dishes, or when added to rice or pasta. 

¨     1 Broccolini Stalk

¨     1 tbsp sesame seeds

¨     3 tbsp sesame seed oil

¨     Pinch of sea salt

¨     1 Clove garlic

¨     Optional (chili flakes)

Steam broccolini for 4 minutes then pat dry.  Add broccolini to pan containing sesame seed oil and chopped garlic clove on medium heat.  Keep heat low enough that garlic does not burn.  Add sesame seeds.  Stir fry for 3 minutes.  Season with sea salt and enjoy!

Three-Bean Salad with Quinoa

Ingredients: 

• 1 cup uncooked quinoa 
• Salt and ground black pepper 
• 1/2 pound green beans, trimmed, cut into 2-inch pieces, cooked and rinsed in cold water 
• 1 1/2 cups frozen shelled edamame, thawed 
• 1/2 cup chopped roasted red peppers 
• 1 (15-ounce) can kidney beans, rinsed and drained 
• 1/4 cup prepared Italian dressing 
• 1 teaspoon dried tarragon 

Method: 

Rinse quinoa under cold running water and drain. Bring 1 3/4 cups water to a boil in a small pot. Stir quinoa and a pinch of salt into water. Reduce heat, cover and simmer until tender and liquid is absorbed, 15 to 20 minutes. Uncover and let cool. Put cooled quinoa, green beans, edamame, peppers, kidney beans, dressing, tarragon, salt and pepper into a large bowl and toss well. Serve chilled or at room temperature.
 

Nutritional Info: 

Per Serving:270 calories (70 from fat), 8g total fat, 1g saturated fat, 0mg cholesterol, 460mg sodium, 33g carbohydrate (8g dietary fiber, 4g sugar), 17g protein

Recipe of the Week...Banana-Oatmeal Snack Cookies

Ingredients: 

• 2 ripe bananas, mashed 
• 1/2 cup unsweetened applesauce 
• 1 1/2 cups quick-cooking oats 
• 1/2 cup finely ground walnuts 
• 1/2 cup finely chopped dried apricots and/or dates 

Method: 

Preheat the oven to 350°F. Line a baking sheet with parchment paper and set aside.

Combine bananas, applesauce, oats, walnuts and apricots and/or dates in a large bowl until evenly blended. Scoop out 1 heaping tablespoon and roll into a ball. Place onto the prepared baking sheet and flatten slightly. Repeat with remaining mixture.

Bake about 30 minutes or until lightly golden. Cool on a wire rack. Store cookies in an airtight container for up to one week. To freeze, layer cookies between waxed paper and store in an airtight container for up to one month.

 

Nutritional Info: 

Per Serving:Serving size: 1 cookie, 35 calories (10 from fat), 1g total fat, 0g saturated fat, 0mg cholesterol, 0mg sodium, 6g carbohydrate (1g dietary fiber, 2g sugar), 1g protein

Recipe of the Week...Beer-Glazed Salmon with Roasted Mushrooms

Ingredients: 

• 2 pounds mixed mushrooms (such as shiitake, cremini or oyster), thickly sliced 
• 2 shallots, sliced 
• 5 sprigs fresh thyme 
• 2 tablespoons extra-virgin olive oil 
• 1/2 teaspoon coarse sea salt, divided 
• 1/2 teaspoon ground black pepper, divided 
• 3/4 cup stout beer 
• 2 tablespoons firmly packed light brown sugar 
• 1 tablespoon Dijon mustard 
• 4 (6-ounce) skinless, boneless salmon fillets 

Method: 

Preheat the oven to 400°F.  

In a large bowl, combine mushrooms, shallots and thyme sprigs. Drizzle with oil, season with 1/4 teaspoon of the salt and 1/4 teaspoon of the pepper and toss to combine. Arrange mushrooms in a single layer on a large rimmed baking sheet. Roast, stirring 2 or 3 times, until nicely browned, about 45 minutes. Let cool slightly.  

Meanwhile, in a small heavy saucepan, stir together beer, brown sugar and mustard and bring to a boil. Reduce heat and simmer until mixture just starts to thicken, 5 to 8 minutes. Remove from heat and set glaze aside. (Reserve all but 1/4 cup of the glaze for serving.)  

Pat fish dry and season with remaining 1/4 teaspoon salt and 1/4 teaspoon pepper. Place skin-side down in a large baking dish. Toss mushrooms with 2 tablespoons of the glaze and spoon them around fish. Brush fish with additional 2 tablespoons of the glaze. Roast until fish is just cooked through and flakes easily, 10 to 12 minutes. Serve each piece of fish with a generous portion of mushrooms and reserved glaze on the side.

Recipe of the Week...Breakfast Banana Splits

Ingredients: 

• 1 large Whole Trade banana, peeled and halved crosswise 
• 1 (5.3-ounce) 365 Everyday Value Strawberry or Blueberry & Pomegranate Nonfat Greek Yogurt 
• 1/2 cup your favorite breakfast cereal 
• 1/4 cup 365 Everyday Value Berry Bounty or Back country Bundle Trail Mix 

Method: 

Cut banana halves lengthwise to open them like books and arrange each in a small bowl. Top with dollops of yogurt and drizzle with its fruit sauce. Scatter cereal and trail mix over the top and serve.

Recipe of the Week...Grilled Tuna Steak with Fresh Herb and Peanut Salad

Ingredients: 

• 2 1/2 tablespoons lime juice 
• 1 tablespoon minced shallot 
• 1 teaspoon honey 
• 1/2 teaspoon coarse sea salt, divided 
• 3/4 pound Wild-Caught Yellowfin Tuna Steak, thawed if frozen 
• 2/3 cup loosely packed fresh mint leaves 
• 2/3 cup loosely packed fresh basil leaves, sliced 
• 1/2 cup loosely packed fresh flat-leaf parsley leaves 
• 4 green onions, thinly sliced 
• 1/4 cup dry-roasted peanuts, chopped 

Method: 

Prepare a grill for medium-high heat cooking. In a large bowl, whisk together lime juice, shallot, honey and 1/4 teaspoon of the salt. Set aside.  

Sprinkle tuna with remaining 1/4 teaspoon salt. Grill tuna, flipping once, until browned on the outside but still deeply pink in the center, 3 to 4 minutes per side. Transfer to a cutting board.  

Add mint, basil, parsley and green onions to the bowl with lime dressing and toss. Divide between 4 plates and sprinkle evenly with peanuts. Thinly slice tuna and fan slices over salad.

Recipe of the Week...Turkey Nachos with Pickled Jalapeños and Pinto Beans

Ingredients: 

• 1 tablespoon extra-virgin olive oil 
• 1 pound ground turkey breast 
• 1 (1.4-ounce) package taco seasoning 
• 1/2 cup beer 
• 12 ounces tortilla chips 
• 2 plum tomatoes, chopped 
• 2 green onions, thinly sliced 
• 2 tablespoons pickled jalapeño pepper slices, chopped 
• 1 (15-ounce) can pinto beans, drained and rinsed 
• 3 cups shredded Monterey Jack cheese or mozzarella 
• 1/3 cup chopped fresh cilantro 

Method: 

Preheat the oven to 350°F. Heat olive oil in a large skillet over medium-high heat. Add ground turkey and cook, until just browned and no longer pink, stirring to crumble turkey into pieces. Add taco seasoning and stir to coat turkey with spices. Add beer and reduce the heat to simmer until the liquid has been mostly absorbed; remove from heat and set aside to cool briefly.

Line a large rimmed baking sheet with parchment paper and scatter tortilla chips in an even layer. Combine tomatoes, green onions and jalapeños in a small bowl. Using a spoon, top chips with turkey, beans and the tomato mixture. Top with cheese and bake for 12 to 15 minutes, until cheese is melted. Top with cilantro and serve immediately.

Recipe of the Week...Almond Brown Rice Pudding

Ingredients: 

• 1/2 cup pitted dates 
• 1 cup uncooked brown rice 
• 4 cups unsweetened vanilla almondmilk 
• 1/2 cup raisins 
• 1 teaspoon pure vanilla extract 
• 1/2 teaspoon pure almond extract 
• 1/4 teaspoon ground cinnamon 
• 1/2 cup toasted, chopped slivered almonds 

Method: 

Place dates in a bowl and pour 1/2 cup boiling water over them. Let soak 15 minutes, then transfer dates and water to a blender and puree until smooth to make a date syrup. Meanwhile, bring rice and almondmilk to a boil in a medium saucepan. Reduce heat to medium-low and simmer until rice is cooked and has absorbed most of the almondmilk, stirring occasionally, about 45 minutes.

Stir date syrup, raisins, vanilla extract, almond extract, cinnamon and almonds into rice and serve warm.