Nut and Seed Crunch Snack

Get your dose of healthy fats with this easy savory snack!  Great for on-the-go, with afternoon herbal tea, or as a garnish crumbled on top of salads or main dishes. 

Makes about 2 cups.

INGREDIENTS 

• (raw, unsalted nuts and seeds preferred)

• ½ cup pumpkin seeds 

• ¼ cup sunflower seeds

• ½ cup cashews

• 2 tablespoons chia seeds

• 2 large egg whites, at room temperature

• 1 teaspoon curry powder

• ½ teaspoon turmeric powder

• ½ teaspoon sea salt (optional)

• Pinch cayenne pepper

• Pinch stevia powder (optional)

DIRECTIONS

-Preheat oven to 300 degrees F. Line a baking sheet with parchment paper and set aside.

-Combine the nuts and seeds in medium bowl.  Place the egg whites in a small bowl and whisk in spices until frothy.

-Pour the egg white mixture into the nuts and seeds, mixing to coat well.  If mixture is too runny, add another teaspoon of chia seeds as needed.  Transfer mixture to prepared baking sheet, spreading evenly in ¼ inch layer.  

-Bake in preheated oven until golden brown and crisp - 25 to 30 minutes.  Remove from oven, let cool before serving.  Store in an airtight container for up to 1 week. 

Speedy Summer Gazpacho

Serves 4

Source: www.epicurious.com

PHOTO BY FAITH MASON

INGREDIENTS

• 1 cucumber, roughly chopped

• 6 medium tomatoes (heirloom variety if possible)

• ½ oz basil leaves, stems removed

• 1 celery stalk, roughly chopped

• ½ red pepper, deseeded and roughly chopped

• 2 garlic cloves, grated

• Juice of 1 lemon

• 1 tbsp extra-virgin olive oil, plus extra for drizzling

• 1 tbsp red wine vinegar

• Sea salt and freshly ground black pepper

PREPARATION

Put all the ingredients in a food processor and blitz until smooth, then season to taste with salt and pepper.

Add some water to loosen the soup if needed, then divide it between bowls and drizzle some more oil on top to serve.

Caprese Salad Recipe

INGREDIENTS

• 1 1/2 pounds (675g) best-quality ripe tomatoes, mixed sizes, at room temperature

• 8 to 12 ounces (225 to 340g) best-quality fresh mozzarella cheese, torn into bite-size chunks

• Best-quality extra-virgin olive oil

• Coarse sea salt, such as Maldon or fleur de sel

• Coarsely ground fresh black pepper

• 6 to 8 fresh basil leaves

DIRECTIONS

Cut tomatoes into an assortment of slices and chunks and spread over a large plate in a single, slightly overlapping layer. Tuck chunks of mozzarella into the tomato pieces. Drizzle generously with extra-virgin olive oil. Sprinkle with coarse sea salt and black pepper. Tear basil leaves into small pieces with your fingertips and spread them on top. Serve immediately.

Notes: If you have fresh mozzarella from the dairy, do not refrigerate it, as this will cause it to tighten and lose its juicy texture. If you find yourself with refrigerated mozzarella, the best way to restore it to its former glory is by submerging it in warm, salty milk for a spell.

Grilled Corn and Avocado Salad with Feta Dressing

(adapted from NY Times Cooking)

Photo: David Malosh for The New York Times. Food stylist: Simon Andrews

This is a perfect salad for a fourth of July picnic! Combining fresh summer corn with greens, avocado, and feta results in a light and healthy side dish. Add a favorite protein and it becomes a delicious main dish! Enjoy!

INGREDIENTS

• 6 ears corn (about 3 pounds), shucked and silk removed

• 1 bunch scallions (about 6), trimmed

• 1 jalapeño, stemmed and halved lengthwise

• 3 tablespoons olive oil

•  Kosher salt and black pepper

• 4 ounces feta cheese, crumbled (about 3/4 cup)

• ⅓ cup buttermilk

• 1 teaspoon freshly grated lemon zest plus 1 tablespoon lemon juice

• 1 small garlic clove, grated

• ¼ cup sliced fresh chives

• ¼ cup finely chopped fresh parsley

• 1 medium head romaine lettuce, torn into bite-size pieces (about 8 cups)

• 2 avocados, sliced

• See addition ideas below

PREPARATION

1. Heat a grill or grill pan over medium-high. Brush corn, scallions and jalapeño with the oil and season with salt and pepper. Arrange on the grill and cook, turning occasionally, until corn kernels are browned in spots, 6 to 8 minutes, and the scallions and jalapeño are charred all over and tender, 9 to 10 minutes. Transfer vegetables to a cutting board and let cool slightly.

2. In a medium bowl, using a whisk, mash the feta into a coarse paste. Whisk in buttermilk, lemon zest and juice and garlic, then stir in chives and parsley. Finely chop the charred jalapeño and stir it into the feta dressing; season with salt and pepper.

3. In a large bowl, toss lettuce with half the feta dressing and arrange on a platter. Cut corn kernels off the cob and slice scallions into bite-size pieces. Arrange avocado slices, corn and scallions on top of the lettuce. Serve with remaining dressing.

4. Additions:  chopped roasted chicken or beef, cooked shrimp, roasted tofu, black beans or chickpeas, other chopped veggies - raw or lightly roasted (summer squash, asparagus, peppers, etc). 

Honey Garlic Grilled Chicken

INGREDIENTS

• 4 skinless chicken breasts (or 1 pound assorted chicken pieces)

• 4 cloves garlic, minced

• ½ cup raw honey

• 4 Tbsp low sodium soy sauce or coconut aminos

• 4 Tbsp avocado oil

INSTRUCTIONS

To make marinade, stir together garlic, honey, soy sauce or  aminos, and avocado oil in small mixing bowl.

Place chicken in ziplock bag and add marinade.  Press air out of bag and seal tightly, making sure chicken is evenly  coated with marinade. 

Let chicken marinate in refrigerator for at least 30 minutes, up to overnight.

To cook: 

• Option 1: Heat clean grill to medium high. Place chicken on grill, turning after approximately 4 -  5  minutes.  Chicken should release easily from grate - if it sticks, wait another minute.  Using a meat thermometer, cook until internal temperature reaches 155 degrees.  Take chicken off grill and cover, allowing chicken  to continue cooking and reach 165 degrees. 

• Option 2: Heat oven to 350 F. Place chicken in baking dish and pre-cook in oven for 15 - 20 minutes, depending on size of chicken pieces.   While chicken is in oven, heat grill to medium high.  Place pre-cooked chicken on grill, turning after 2 minutes.  Cook on both sides until internal temperature reaches 155 degrees.  Take chicken off grill and cover, allowing chicken to reach 165 degrees.

This recipe can also be used for chicken and/or vegetable kabobs and grilled fish.  Enjoy!

Lemon Dill Dressing

INGREDIENTS

• 1 cup water

• ½ cup extra virgin olive oil

• ¼ cup lemon juice

• 3 Tbsp Dijon mustard

• 2 cloves garlic

• ¼ tsp xanthan gum (optional)

• 1 tsp salt-free seasoning

• 2 tsp dried dill or 2 Tbsp fresh dill

• Salt to taste

INTRUCTIONS

1. Add all ingredients into a blender or food processor

2. Blend on high until thoroughly combined

3. Store for up to 2 weeks in airtight container in refrigerator

4. Makes 2 cups

Salad in a Jar

Salads prepared in glass mason jars are not only visually appealing, but are an easy way to have a make-ahead healthy meal or snack! They are easy to prepare, a great way to eat more veggies, and they use ingredients you may have on hand in your fridge or pantry. They are perfect for a picnic in a park or a day at the shore!

Below are the steps to “building” a jar salad - courtesy of fruitsandveggies.org.

START with a layer of your favorite salad dressing. Choose an oil- and vinegar-based dressing or make your own vinaigrette using the ratio of three parts oil to 1 part vinegar, along with fresh herbs, Dijon mustard, shallots and salt-free seasonings.

ADD hearty-textured vegetables like kale, celery, carrots, bell peppers, whole tomatoes, broccoli, edamame and cauliflower that will stay crisp when marinating in the dressing.

LAYER in the beans, cooked whole-grains like pasta, rice, quinoa, farro or wheat berries or nuts and seeds. All add texture, fiber and a boost of vitamins and minerals to the finished salad.

FOLLOW with soft vegetables like zucchini and mushrooms or fruits like berries and melon, cheese, roasted chicken and deli turkey or ham.

FINISH it off with tender mixed greens, baby arugula, red or green romaine or baby spinach, seal with a lid and refrigerate.

Shake It Up! When ready to eat, just shake it up to disperse the dressing, grab a fork and dig in!

Tips & Tricks: When using delicate or aromatic ingredients like avocados, hard-boiled eggs or tuna, add them the day that you plan to eat the salad.

Happy salad-making!

Be inspired,

Lori

Turkey and Wild Rice Stuffed Peppers

SERVES 6

INGREDIENTS

• 3 large bell peppers, any color

• 2 cups wild rice, cooked

• 1 lb. 93% Lean ground turkey

• 4 cloves garlic, minced

• 1 small onion, diced

• 2 cups crushed tomatoes

• 1 teaspoon Italian seasoning

• ½ teaspoon fennel seeds

• 1 teaspoon smoked paprika

• 1 teaspoon salt

• 1/2 teaspoon pepper

• ¼  cup sharp cheddar cheese or vegan cheese, shredded

• 1 tablespoon avocado or grapeseed oil

• Microgreens for garnish

INSTRUCTIONS

1. Preheat oven to 350 degrees. Prepare your rice and set aside. You will need two cups of cooked rice.

2. Rinse and cut peppers lengthwise in half, removing seeds.  

3. In large pot of boiling water add pepper halves.  Boil for 5 minutes, remove from water, and drain upside down on paper towels. 

4. In large skillet add the oil, garlic, and onion, saute until tender.  Add the turkey and brown until thoroughly cooked. 

5. Add crushed tomatoes, rice, spices, salt and pepper.  Stir to combine and simmer for 5 - 10 minutes. 

6. Fill pepper halves evenly with the mixture, place in a lightly greased baking dish. Top with shredded cheese.

7. Bake uncovered for 25 - 30 minutes.  Remove from oven and top with microgreens (optional). Enjoy!

Homemade Bone Broth - from the Cleveland Clinic

INGREDIENTS

• Bones (4 lbs) Beef, chicken, turkey or venison. Ask your butcher for organic or grass-fed.

• Apple cider vinegar (3 tbsp) + a squeezed lemon. Acid helps pull collagen from bones.

• Carrots (2, chopped). They’re a very good source of Vitamin A.

• Celery (2 stalks, chopped). It’s a very good source of Vitamin K.

• Onion (1 medium, chopped). You’ll get antioxidants and prebiotics.

• 2 bay leaves

• 1 bunch parsley

• 1 Tbsp salt

• Water (2 quarts)

DIRECTIONS

1. Add all ingredients to your crockpot.

2. Cook for 4+ hours on high (until the nutrients come off the bones).

3. Enjoy. But be careful not to burn your mouth! And don’t be put off by a gel-like texture once refrigerated. That signifies a quality broth!

Homemade Vegetable Broth

MAKES ABOUT 6 - 7 QUARTS

INGREDIENTS

• 6 unpeeled carrots, cut into chunks

• 2 unpeeled yellow onions, cut into chunks

• 1 whole bunch celery, cut into thirds

• 6 unpeeled garlic cloves, cut into halves

• 4 medium-size potatoes with skin (any variety), quartered

• 2 medium-size sweet potatoes with skin (any variety), quartered

• 2 unpeeled parsnips, cut into chunks

• 1 small bunch parsley

• 1 8-inch strip kombu

• 2 bay leaves

• 8 - 10 whole peppercorns

• 1 tablespoon sea salt

Any other vegetable scraps and herbs you have on hand - broccoli stems, vegetable peels, turnip greens, sage leaves, rosemary, thyme, etc.

DIRECTIONS

1. Wash all vegetables under running water, including the kombu.  In a large stockpot (12+ quart), combine all ingredients, except salt. Fill the pot with water, up to 2 inches below rim of pot. Cover and bring to a boil.

2. Remove the lid and turn the heat to low.  Simmer, uncovered, for 2 -  4 hours. As water evaporates, add more water to keep vegetables covered. 

3. Skim the scum that forms on top.

4. Add salt and stir.  Simmer 10 more minutes. 

5. Strain the stock using a coarse-mesh strainer. 

6. Use immediately in a recipe or as a warming drink, or bring to room temperature before refrigerating or freezing. 

Stock will keep in the refrigerator for 4 - 5 days, and in the freezer for up to 3 months.