Veggie Prep + Fall Veggie Recipes

I don't know about you, but my life is pretty hectic sometimes. A million things can be pulling me in different directions causing me to get in an eating slump pretty dang quick! This last week could have been a prime example.  I took a trip to my parents' home in Wisconsin to visit and catch up on some family time.  Wisconsin is such a beautiful, wild place. I love to soak up the quiet, peaceful mornings and take them back on the road with me as we travel for work.  As many of you know, nothing can set off an eating extravaganza like a mini-vacation. It's the perfect storm for over-indulgence on unhealthy choices. I'm all for vacationing and splurging and treating yourself here and there, but if left unchecked those nasty little choices can become habits when you get home.

Turning a blind eye to all the glorious, golden cheese in Wisconsin, I decided to use my parents' large kitchen to do some veggie prepping and stock-piling healthy foods to bring home with me.  My first stop was their local Farmer's Market.

Anyone living in the Minneapolis Metro Area, (Western Wisconsin included) needs to check out their local farmer's markets.  Ya'll have these amazing farmers both local Wisconsinites and the beautiful Hmong immigrants. Hmong are immigrant farmers typically from the hills of Laos who were refugees settled in the US after fleeing from the Laotian Civil War.  The Hmong people are some of the best farmer's I have ever met. They are kind and generous with their crops and can grow vegetables & fruits in ways not many can.  Their produce is just spectacular!  So I loaded up on Fingerling Potatoes, Green Beans, Hmong Long Beans, Beets, Purple Onions, Lettuce, Jicama and Cucumbers! And all for such great prices.

I headed back to the house and began trimming my beans, scrubbing my potatoes, boiling the beans and blending my cucumbers.  I'll explain more in depth on the cucumbers as I can see you scratching your head and thinking I'm crazy :)

After trimming my green beans, I blanched them in boiling water until they turned bright green, maybe a minute or two. I pulled them out and plopped them in an ice bath to stop the cooking process. After they had cooled, I packed them in quart sized baggies for the freezer. These green beans come out of the freezer super fresh after thawing and can be eaten with hummus as if they were fresh or added to a number of recipes! I'll list a couple of my favorites below.

The beets are one of my favorites. (They never used to be!) I trim the top and bottom of each beet, tossing the beet greens as they as look pretty ragged.  I plop them in boiling water and let them cook anywhere from 15-40 minutes depending on the diameter of the beets.  I try to boil like sizes together so they all get done at the same time. A simple fork test by piercing the beets will tell if they're done. Kinda like a baked potato.  I immediately drain them and refill my pot with cold water. I let them sit for 5 minutes to cool so I can handle them. After they've cooled slightly, I begin peeling the rough skin off.  Not with a pairing knife, but with my hands alone. By boiling and then cooling the beets, the skin slips off them very easily.  After they're peeled, I cube or slice them and pack them into quart sized bags for freezing. Beets thaw VERY well and do not change in texture or taste in the least bit.

Lastly I began prepping my cucumbers. I'm not a huge fan of cucumbers, but I do love Cucumber Water. Cucumbers are a natural diuretic, meaning they help reduce water weight and help the body flush itself of excess sodium. But they don't keep in the fridge very long, so "stocking up" can be difficult, but I found an easy way.  I first peel my cucumbers completely.  Peeling them will remove any gritty or tough textures when blending.  Then into the Vitamix Blender they go! Once they're liquified I pour them into a ice cube tray and freeze them! With every glass of water I drink, I remove a cucumber puree cube from the freezer and add it to my glass! Fresh Cucumber Water!

With the last of my produce, potatoes, onions and jicama, I simply keep those on the bottom of my refrigerator in the vegetable crisper. Important note: Do not store potatoes and onions together as they encourage spoilage of one another.

Recipes:
Bacon Wrapped Green Beans
Green Beans with Red Pepper and Garlic
Steamed Green Beans with Carrot Dill Dip

Ruby Red Beets & Carrots with Dill
Roasted Beets with Balsamic Glaze
Beet Chips

Roasted Avocado Tomatillo Salsa Verde

Roasted Avocado Tomatillo Salsa Verde

2 ½ lbs. tomatillos, husked and rinsed
2 large onions
10 cloves garlic
4 jalapeños
2 tbsp. vegetable oil
4 tsp. ground cumin
2 tsp. salt
1c packed cilantro
3 avocados
1 lime (optional)

Preheat the oven to 450 degrees F. Peel and chop the onions into quarters. Place the tomatillos, onions, garlic and jalapeños on a rimmed baking sheet. Drizzle with oil.

Roast in the oven for 15 minutes—until the exteriors are blistered but the insides are still slightly raw.

Meanwhile, half the avocados, remove the seeds, and scoop out the flesh. Cut the jalapeños in half and scrape out the seeds. Discard seeds.

Place HALF of the tomatillos, onions, jalapeños and garlic in a food processor. Pulse until mostly smooth.

Add HALF of the cumin, salt, cilantro and avocado. Pulse until the avocado is pureed into the mixture. Taste for salt.

Repeat with the remaining ingredients. If you desire an extra tart quality, add a bit of lime juice at the end.

Chicken Tortilla Soup

One of my favorite things in the world is Mexican Food! So much so that I married a hispanic man to feed my need for Mexican Food because he's so handsome & sweet :) So when I came across a recipe for Chicken Tortilla Soup, I had to do a recipe makeover!!  I hope you enjoy this recipe as much as I have!

2 tbsp olive oil
1 medium onion

1/2c green beans

2 large carrots
2 stalks celery
1 medium jalapeno
4 cloves garlic

1 lb. chicken breast
6c low sodium chicken broth
1 (14.5 oz.) can diced tomatoes w/chiles
1 tsp oregano
½ tbsp cumin
1 medium lime
½ bunch cilantro, chopped

Dice the onion, green beans, carrots, celery, and jalapeno (scrape the seeds out of the jalapeno before dicing). Mince the garlic. Cook the onion, green beans, carrots, celery, jalapeno, and garlic in olive oil over medium heat for about 5 minutes or until tender.

Add the chicken breast, chicken broth, canned tomatoes with chiles, oregano, and cumin to the pot. Bring the whole pot up to a boil over high heat then reduce the heat to low, place a lid on top, and let simmer for one hour.

After simmering for an hour with a lid on, carefully remove the chicken breast from the pot and use two forks to shred the meat. Return the meat to the pot. Squeeze the juice of one lime into the soup. Get as much juice as possible from the lime by using a spoon to scrape the inside of the lime.
Rinse the cilantro and then roughly chop the leaves. Add to the pot, give it a quick stir, and serve.

5 Colors of Phytonutrients

16 Healthier Ways to Make Chips

Allegedly, once you pop you can’t stop. Since it’s usually game over once that bag opens, we’ve rounded up a list of crunchy, customizable chip-like substitutes. They’re healthier, and most importantly, still tasty. Most can be made gluten-free, and with a whole lot less salt than store-bought ’tater versions. All it takes is some slicing, rubbing in oil, baking, and our favorite part — munching.

5 Pro Tips (for all Chip Varieties)

• Use a mandoline — a cooking utensil that can pump out uniform, thin slices — or a chef’s knife to cut slices 1/8 — 1/4 of an inch thick. It’s important to get the chips thin to get just the right crisp.
• When placing the chips on a baking sheet, line the sheet with parchment paper and lay the chips in a single layer. If the chips overlap, the edges won’t cook evenly.
• For even cooking, rotate the pan halfway through and flip the chips.
• For small batches, pop the chip subs in a toaster oven.
• Store leftovers in an airtight container, though most of these won’t stay at their peak crunchiness for long (more reason to eat ’em right up).

KaleKale is a distant cousin of broccoli and is known to have a very large amount of antioxidants compared to other fruits and veggies. Since kale can sometimes be a little bitter, try gently massaging the leaves with a little olive oil before baking. Add nutritional yeast (a vegan powder loaded with nutrients) to these lightly crunchy snacks for a cheesy taste. Or dust with Parmesan for the real McCoy. For a flat chip, use dinosaur kale. The alternative, curly kale, is much more textured but also makes a tasty chip that hangs onto dips and toppings better.

DIY: Preheat oven to 375. Rinse and dry 1 large bunch of kale, then remove the stems and tough center ribs. Rip the kale into large pieces, toss with a little olive oil, then sprinkle with some salt and pepper. Bake until crisp, about 10 to 15 minutes, checking frequently. (They can burn easily!)

CarrotFor lots of beta-carrot-ene (see what we did there?!), which converts into vitamin A in the body, munch on these orange veggie chips. Sprinkle with cinnamon, nutmeg, and a splash of OJ before popping them in the oven.

DIY: Preheat oven to 250 and bake for 45 minutes, or until crispy.

TurnipTurnips, which look like white beets with pretty purple stems, are a great source of vitamin B6, which helps to produce serotonin, the hormone that helps us sleep and control appetite. If you’d rather not peel them, make sure to give them a good scrub before the chips hit the baking sheet.

DIY: Preheat oven to 375. Roast for 20-25 minutes.

AppleWe don’t need to tell you apples are healthy. (What’s that old saying again? Something about a doctor?) Make them extra autumnal by sprinkling the slices with pumpkin pie spice, or your own mix of cinnamon, ginger, nutmeg, and allspice. We like Bare Fruit’s bake-dried chips. They’re organic with no added sugar, preservatives, or additives, and a single serving has fewer than 30 calories.

DIY: Preheat oven to 200, bake for one hour, flip, and cook for another hour.

BeetBeets have a ton of antioxidant betalain, known for its anti-inflammatory and detoxification powers. Slicing the roots and baking them produces a deep purple chip that’s sweet from natural sugars (or a golden yellow if made with golden beets). For a sweet and savory combination, top them with a dollop of goat cheese.

DIY: Preheat oven to 350, and bake 20 minutes. Rotate sheet and bake 10-20 more minutes. 

TaroThe taro root looks a bit like a potato, but inside reveals a white flesh with pretty little purple squiggles. Taro is a good source of dietary fiber and vitamin E, which protects essential lipids (naturally occurring molecules that are important for energy storage) in the body. For a full serving of veggies in every ounce, try Terra Chips, which feature taro plus sweet potato, yucca, batata, parsnip, and ruby taro. As far as bagged chip varieties go, these have less than half the sodium than standard potato chips.

DIY: Preheat an oven to 400, and bake the rounds for 15 minutes or until edges start to turn golden brown.

Green BeanThese guys manage to sneak in a bit of protein and calcium over their chip counterparts. We love Trader Joe’s lightly salted crunchy Green Beans. They’re sweet and savory at the very same time. Dip ’em in sriracha sauce for some spice!

DIY: Preheat oven to 425 and bake for 15 minutes, or until crunchy and golden brown.

BananaThese chips provide a crunch that satisfies a sweet tooth, especially when dressed up with cinnamon, or dipped in honey-drizzled Greek yogurt. And though bananas are mainly recognized for their potassium levels, they’re also a great source of vitamins C and B6. We like Funky Monkey’s bananamon flavor, which are freeze-dried and sprinkled with cinnamon (and only 45 calories for a small package).

DIY: Brush the slices with lemon juice to avoid major browning. Preheat oven to 175-200. Bake for 1½ hours. While they may be a little gooey when you take them out of the oven, they’ll harden a bit as they cool.

Butternut SquashThese are the biggest of all the chips in the land. They’re sweet, taste pumpkin-y, and you get two fun shapes out of one squash. The seedless part up top yields sizeable rounds, while the bottom part (once de-seeded and sliced) makes rings. Sweeten ’em up with a touch of maple syrup or brown sugar.

DIY: Preheat oven to 375 and bake for 20 minutes, flip and cook until brown on the edges.

Sweet PotatoFor a vitamin-A-packed snack, try slicing up bright orange sweet potatoes instead of the white ones. Brush them with olive oil, and top with minced garlic, minced rosemary, and a little sea salt for chips that rival the store bought kind. For a quick fix, try Food Should Taste Good sweet potato chips, for 2 extra grams of fiber per serving compared to regular potato chips.

DIY: Preheat oven to 400 and bake for 20-25 minutes, or until crispy.

ZucchiniThis green veggie is a solid source of niacin and thiamine, two B vitamins that help us produce healthy hair and skin. Try dipping them in egg whites, then coating them in Parmesan, black pepper, and breadcrumbs or cornmeal for extra flavor and crunch.

DIY: Preheat oven to 450. Bake for 8-10 minutes, flip slices, then roast for another 8-10 minutes.

RadishBear with these little guys. We know it’ll take a little more patience to slice ’em up, but they’re a good source of riboflavin (which helps convert food to fuel) and copper (important for our immunity). Dust these little rounds with curry, turmeric, garlic, paprika, and pepper for a super-flavorful treat.

DIY: Preheat oven to 350, roast for 15 minutes, flip and cook for another 15.

Whole Wheat TortillaThese aren’t made from sliced fruits or veggies, but they’re an incredibly simple, semi-homemade snack, and a blank canvas for all sorts of flavor combos. Grab your favorite whole-wheat wrap (we like Flatout) and slice them into wedges with a pizza cutter before tossing them in the oven. These can hold up during some serious dipping!

DIY: Preheat oven to 350, and bake wedges for 10-15 minutes.

PitaStacy’s pita chips and crisps come in a ton of flavors, like “perfectly thymed” and cinnamon sugar. It takes 14 hours to whip up a batch of the delicious, definitely dippable chips so we’re glad we don’t have to do it!

HummusSimply 7 hummus chips are made with chickpea flour (you know, the cute little beans that make hummus) and no hard-to-pronounce ingredients.

SoyFor a sweet and smoky variety, try Glenny’s barbeque soy crisps. They’re made with organic soy and organic rice flour (gluten-free!), and a single serving provides seven grams of protein.

Did we miss any of your favorite chip alternatives? Which are you baking up first? Let us know in the comment section below.

Chicken Sausage Tacos

1 link Lean Low Sodium, Organic & Gluten Free Chicken Sausage
1c mixed field greens
2 tbsp goat cheese
1 tbsp Raspberry Merlot Dressing
3 gluten free corn tortillas

Slice the sausage and heat in a pan.  Remove sausage and heat your corn tortillas.  Plate your tortillas, add field greens to each, divide sausage among the 3 tortillas, add goat cheese and raspberry merlot dressing. Enjoy! :)

Baked Quinoa Zucchini Chips with Sriracha Sauce

• 1 large zucchini, sliced into ¼ inch thick rounds
• 2/3 cup almond milk (or milk of choice)
• 1 tablespoon lemon juice
• ½ cup toasted Quinoa Flour (see note)
• ¾ cup Quinoa Flakes
• ½ cup crumbled rice crackers OR panko breadrumbs
• 1 teaspoon garlic powder
• 1 teaspoon onion powder
• 1 teaspoon smoked paprika
• ½ teaspoon sea salt
• ½ teaspoon fresh cracked black pepper
• Olive oil spray
• 
  
Sriracha Dipping Sauce
• 1/3 cup tofu mayo or Greek Yogurt
• 1 – 3 teaspoons Siracha (to taste)
• 1 tablespoon fresh lime juice
• 3 cloves minced garlic

1. Preheat oven to 425. Place a wire rack on top of a baking sheet.
2. Combine almond milk and lemon juice and set aside.
3. Place quinoa flour, quinoa flakes, rice crackers, garlic powder, onion powder, smoked paprika, sea salt and black pepper in a food processor. Pulse until smooth.
4. Dredge zucchini wedges in quinoa and cracker mixture. (Only a little bit will stick) Dip in milk mixture and then recoat with the quinoa mixture. Spray or brush with olive oil. Place on wire rack and bake for 20 to 25 minutes, until golden brown. If desired, serve with Sriracha Dipping Sauce
5. For the dipping sauce: Combine all ingredients in a small bowl and mix until well combined. Store in the refrigerator until chilled.

Never toasted quinoa flour? It’s really simple but completely optional. I do it because I love the nutty and less earthy taste that it brings out. All you need to do is line a baking sheet with parchment paper and spread the flour out to about 1/4 inch deep. (I do a box at a time.) Bake on 220 degrees for 2 1/2 hours. Allow to cool completely and then store in a sealed container in the refrigerator or freezer.

Thank you CookingQuinoa.net for this great recipe!! - Jessie

Grajeda Family Salsa

8 cloves garlic (leave skin/paper on)
1/2 lb onion
1/2 lb jalapeno or sorreno peppers
4 lbs hot house tomatoes
2 lbs tomatillos
1 bunch cilantro
3 tblsp tomato paste
1/2 tsp cumin
salt to taste

Preheat oven to 500F degrees.

Line a baking sheet with aluminum foil. Arrange garlic, onion, peppers, tomatoes and tomatillos on the baking sheet. (DO NOT REMOVE GARLIC PAPER) This will prevent the garlic cloves from burning and becoming bitter.

Place in oven until the skins of the red tomatoes break and begin to peel back. Remove skins/papers of the garlic. Place all roasted ingredients & cilantro into the food processor. Process until slightly chunky. Add tomato paste, cumin & salt. Process again. (DO NOT OVER-PROCESS or your salsa will get runny.)

Serve warm or refrigerate up to 2 weeks. I have froze this salsa many times and it defrosts nicely! :) Enjoy!!!

Green Eggs & Bacon Sandwich

This sandwich was a stroke of genius and is a great lunch idea for kids. Lots of veggies, but they can't taste them!

Yesterday, I decided to use up a bag of fresh Kale I had lurking in the fridge. I hate letting food go to waste and unfortunately I bought one too many bags at Trader Joe's.  With the expiration date in sight, I wanted to make one of my favorite dips.  If you've never tried Kale Pesto, you are sooo missing out! Kale tends to be very fibrous and bitter unless prepared well.  Using it in a pesto is a great way to accentuate the natural flavor and healthy nutrients while masking the slightly bitter flavor.

And why not add some bacon? EVERYTHING can be fixed with BACON! That's right! I said bacon! Yes, you're still on a "healthy eating" blog.  At both Trader Joe's and Whole Foods, you can find a great selection of smoked, uncured meats with no nitrates or preservatives. They also have much less sodium than traditional bacon and when used in moderation can really spice up a meal :)

Green Eggs & Bacon Sandwich
1 egg, scrambled
2 slices uncured, nitrate free bacon
2 pieces of Udi's Gluten Free Whole Grain Bread
2 tblsp Kale Pesto (see recipe below)

Slowly saute bacon until crisp, set aside to drain.  Scramble your egg.  Toast your bread. Spread with Kale Pesto and top with bacon and eggs. It's just a little bit of heaven!!! :)

Kale Pesto
1/2c olive oil
1/2c grated parmesan cheese
3 medium garlic cloves, peeled
2-3c Kale Leaves, stems removed
3 tblsp pumpkin seeds
pinch pepper
pinch of salt (to taste, may omit)

Place all ingredients in blender/Vitamix until smooth and well combined. Keep refrigerated.

And why would you eat Kale, you ask? Check out these stats for yourself!!

Crunchy Bok Choy Slaw

1/4c rice vinegar
1 tblsp toasted sesame oil
1 tsp agave
2 tsp Dijon mustard
1/4 tsp salt
6c bok choy, very thinly sliced
2 medium carrots, peeled and shredded
2 scallions, thinly sliced

1 tsp sesame seeds

Whisk vinegar, oil, agave, mustard and salt in a large bowl until the agave dissolves. Add bok choy, carrots and scallions.  Toss to coat with the dressing. Sprinkle with sesame seeds.

Vegetable & Brown Rice Soup

1 tblsp olive oil
1 medium onion, chopped
10 shitake mushrooms, sliced
2 green onions, chopped
5 carrots, chopped
10 small red potatoes, chopped
1 tblsp parsley
1 tblsp basil
1 tsp salt
1/2 tsp pepper
1 tblsp  + 2 tsp tomato bouillon
5 cups water
1 (12 oz) jar roasted red peppers
1c TVP (textured vegetable protein)
1c beef broth
2c brown rice, cooked

In a large pot on medium-high heat, add the olive oil, onions, mushrooms and green onions.  Saute until onions are tender.  Add chopped carrots, red potatoes, parsley, basil, salt and pepper.  Continue to saute for 4-5 minutes.  Add the tomato bouillon and water.  Bring to a boil, then reduce heat to a simmer.

In a medium mixing bowl, add the TVP.  In a glass measuring cup, bring the beef broth to a boil in the microwave.  Pour the boiling beef broth unto the TVP and stir just to combine.  Allow the TVP to sit for 5 minutes until all the beef broth has been absorbed.

Add the moist TVP and the cooked brown rice to the large pot and continue to simmer until the potatoes and carrots are tender.  Serve immediately :)

Quick & Easy Veggie Chili

Make this simple yet tasty recipe and enjoy for dinner or for lunches throughout the week. Substitute black beans or pinto beans or use a combination of your favorite. Note that this recipe makes a small batch, so double it if you want leftovers.

1/2 medium yellow onion, chopped
1/2 large green bell pepper, chopped
3 cloves garlic, finely chopped
2c low-sodium vegetable broth, divided
2 tsp no-salt-added chili powder
2 (15 oz) cans no-salt added kidney beans, rinsed and drained
1 (15 oz) can no-salt-added diced tomatoes
1/4 tsp ground black pepper
1/4c chopped cilantro (optional)
Sliced fresh jalapeño peppers (optional)

Heat a large saucepot over medium-high heat until hot. Add onion, bell pepper and garlic and cook, stirring frequently, about 3 minutes or until beginning to brown and stick to the pan. Stir in 1/2 cup broth and cook 3 to 4 minutes longer or until vegetables are tender and most liquid has evaporated. Stir in chili powder and cook 1 minute, stirring constantly. Add remaining broth, beans and tomatoes and bring to a boil. Reduce heat to medium-low and simmer, partially covered, about 30 minutes or until vegetables and beans are tender and sauce is thickened. Stir in black pepper. Serve with cilantro and jalapeños, if using.

Goat Cheese Arugula Pizza

1 gluten free pizza crust (I use )

6 tblsp prepared pesto

3 roma tomatoes, sliced thin

1-8oz package of seasoned goat cheese (I use Trader Joe's)

3 cloves garlic, minced

1c fresh arugula

1 tsp olive oil

Preheat oven to 425F degrees.

Dab pesto onto the center of the pizza base, and spread toward the outer edges. Cut the goat cheese into thin coins, and spread or crumble across the pizza. Arrange tomato slices over goat cheese. Sprinkle with garlic. Brush the crust edges lightly with olive oil.

Place pizza directly on preheated oven rack. Bake for 10 minutes, or until the crust edges are golden.
After taking pizza out of the oven, allow to cool for a few minutes so that the cheese has time to set. After a couple of minutes, cover the pizza with a few handfuls of arugula.

Is Eating Organic Still Worth It?

The media is buzzing with reports that organic may not be worth the money. Researchers at Stanford University announced that organic fruit and vegetables don’t have more vitamins or minerals than conventionally farmed produce and that there are no significant nutritional advantages to organically farmed meat.

Does that mean that you should trade in organic foods for the cheaper price tag? In most cases, definitely not.

Comparing the nutritional facts of organic vs. conventional products does not get to the heart of the organic question. Even if an organic strawberry isn’t any higher in vitamin C than a non-organic, it is free of pesticides, growth regulators, additives, and other harmful chemicals used in conventional farming.

The Stanford study found that pesticide residue on conventional produce was “almost always” under the allowed safety limits, but many experts argue that no amount of pesticide consumption is safe. Pesticides have been identified as contributing factors to conditions ranging from cancer to obesity to ADHD. Pregnant women are encouraged to eat organic because studies reveal pesticides affect a baby’s IQ in utero, and in 2010, President Obama’s Cancer Panel encouraged all consumers to purchase organic produce.

As far as the benefits of organic meat go, take the example of arsenic-laced chicken. This conventional poultry may contain the same amount of protein as an organic chicken, but it was unnaturally fattened, artificially pigmented and fed Prozac to alleviate its constant distress.

Moreover, organic farming is better for the environment, as it emphasizes renewable resources and sustainable practices that protect waterways, conserve wildlife, promote soil fertility and maintain humane working conditions for fieldhands. Furthermore, organic meat, poultry, eggs and dairy are free of the antibiotics that spawn drug-resistant superbugs, an imminent threat to public health.

As a professor of mine, Dr. David Katz once pointed out, this study demonstrates the misconceptions people have long held towards organics. “Organic does not mean ‘nutritious’ and never did,” says Dr. Katz. “Gummy bears – and sugar, for that matter – may be organic, and add nothing but empty calories to your diet.” That is why comparing nutrition facts – such as vitamin and mineral content or calories – between conventional and organic produce is a misleading method of establishing the benefits of organic.

The organic label has long been misperceived as a general stamp of health. As the profitability of the organic industry has exploded, there has been a proliferation of highly processed and unwholesome – but organic - junk food. This has been largely enabled by the relaxation of USDA “certified organic” standards, which are compromised by Big Ag interests.

So organic cheese puffs aren’t healthy – no surprise there. And perhaps an organic strawberry isn’t any higher in vitamins than a non-organic. But buying organic was never about nutritional content. It is a question of what you want to keep out of your body – namely, pesticides and contaminants – more so than what you want to put in it.

The bottom line? Organic produce and meat is still better for you and the environment. But just because it says “organic” doesn’t mean it is a health food.

Chicken Shiitake & Bok Choy Soup

8c low-salt chicken broth
6 oz shiitake mushrooms sliced
2 tblsp fresh ginger, peeled, chopped
3 tblsp fish sauce
1 tblsp soy sauce
1 tblsp sesame oil
1/4 tsp chili oil
3c sliced bok choy
4 tsp rice vinegar
2 green onions, sliced

Bring broth, mushrooms and ginger to boil in large pot. Reduce heat and simmer 3 minutes. Add fish sauce, soy sauce, sesame oil and chili oil and simmer 2 minutes. Add bok choy and simmer until bok choy is tender, about 2 minutes. Stir in rice vinegar. Season soup to taste with salt and pepper.  Ladle soup into bowls. Sprinkle with green onions and serve.

Roasted Salmon Stuffed with Spinach, Feta & Ricotta

Salmon fillet stuffed with spinach, ricotta and feta cheese and flavored with Dijon mustard, fresh dill and oregano makes for a scrumptious holiday meal and impressive presentation. For seafood lovers, this savory roast promises to be the start of a new holiday tradition.

1 (2-pound) center-cut boneless, skinless salmon fillet
1 cup ricotta cheese
1 cup crumbled feta cheese
Salt and pepper, to taste
1 tablespoon Dijon mustard
1 cup packed baby spinach, divided
Extra virgin olive oil
Chopped dill

Chopped oregano

Preheat oven to 450°F.

Butterfly salmon fillet through the center so that it lays open flat in one large piece like a book. Turn salmon over so gray underside is facing up and arrange on a clean work surface. In a bowl, mash together ricotta and feta until well blended then season with salt and pepper. 

Season salmon with salt and pepper then spread fillet with mustard and arrange half of the spinach over the top, leaving a 1-inch border around the edges. Evenly spread cheese mixture on top of spinach then top with remaining spinach. Starting from one of the long sides, gently roll up salmon and tie snugly with cooking twine at 1-inch intervals. 

Gently transfer salmon to a greased baking sheet then brush top and sides with oil and season outside with salt and pepper. Scatter dill and oregano over the top and sides and roast until just cooked through, about 20 minutes. Set aside to let rest for 5 minutes then carefully transfer to a serving platter, remove and discard twine and serve.

Nutritional Info:
PER SERVING:340 calories (180 from fat), 20g total fat, 8g saturated fat, 120mg cholesterol, 560mg sodium, 3g carbohydrate (0g dietary fiber, 1g sugar), 36g protein

Chicken Kabobs with Feta-Cucumber Salsa

Cucumbers and tangy feta cheese make a refreshing accompaniment to garlicky grilled chicken. Chunks of firm fish such as swordfish or salmon can be substituted for the chicken if you like.

2 1/2 pounds boneless skinless chicken breast, cut into 1-inch chunks
4 cloves garlic, finely chopped
1/2 teaspoon freshly ground black pepper
3 tablespoons extra-virgin olive oil, divided
3/4 teaspoon coarse sea salt, divided
1 lemon, juice and zest, divided
1 large cucumber, peeled and roughly chopped
1/4 pound (about 1 cup) crumbled feta cheese
1/3 cup finely diced red onion
1/4 cup finely chopped fresh parsley

In a large bowl, combine chicken, garlic, pepper, 2 tablespoons oil, 1/2 teaspoon salt and all but 1 tablespoon of lemon juice and toss to coat. Marinate at least 20 minutes or up to 8 hours.

Meanwhile, place cucumbers in a food processor and pulse until finely chopped but not pureed. Transfer to a bowl and stir in feta, onion, parsley, lemon zest, remaining 1 tablespoon lemon juice, remaining 1 tablespoon oil and remaining 1/4 teaspoon salt. Cover and refrigerate up to 8 hours; bring to room temperature before serving.

Prepare grill for medium-high-heat cooking. Thread chicken on metal (or well-soaked wood or bamboo) skewers and grill, turning frequently, until browned and cooked through, 6 to 8 minutes. Remove chicken from skewers, place on a platter and spoon feta-cucumber relish over top.

Nutritional Info:
PER SERVING:330 calories (120 from fat), 14g total fat, 4g saturated fat, 115mg cholesterol, 620mg sodium, 5g carbohydrate (1g dietary fiber, 2g sugar), 43g protein

Steamed Green Beans with Carrot Dill Dip

Crisp beans and a savory dip of puréed carrots make a great finger-food starter or an excellent addition to a picnic.

3 medium carrots, peeled and thinly sliced
1 pound green beans or yellow wax beans or a mixture of both, stem ends trimmed
2/3 cup fat free greek yogurt
1/3 cup light mayonnaise
1/2 shallot, roughly chopped
1/2 teaspoon fine sea salt
pinch cayenne pepper
1/4 cup lightly packed chopped fresh dill

Steam carrots until they are very tender, about 10 minutes. Transfer carrots to the bowl of a food processor. Set aside to cool.

Steam green beans until bright green and crisp-tender, 4 to 5 minutes. Immediately cool beans in cold water. Drain and pat dry.

When carrots are cool, add sour cream, mayonnaise, shallot, salt and cayenne to the food processor and process until smooth. Add dill and pulse until combined. Transfer dip to a bowl and serve with green beans for dipping.

Nutritional Info:
PER SERVING:80 calories (40 from fat), 4.5g total fat, 0.5g saturated fat, 10mg cholesterol, 260mg sodium, 10g carbohydrate (3g dietary fiber, 5g sugar), 2g protein

Onion, Bacon & Butternut Tart

The sweet and savory flavors of caramelized onions, bacon and butternut squash make this rustic tart a winner. If you'd like to make it ahead you can refrigerate it whole or in portions and reheat it in a 300°F oven.

All-purpose flour for rolling dough
14 ounces whole wheat pizza dough, thawed if frozen
5 slices thick-cut bacon
1 large onion, halved and thinly sliced
2 cloves garlic, thinly sliced
1/2 teaspoon fine sea salt
1 (10 ounces) package frozen diced butternut squash (1 1/2 cups), thawed
1 1/2 cup (about 6 ounces) grated Fontina or Gruyère cheese
2 teaspoons extra-virgin olive oil, divided
1 tablespoon chopped fresh thyme

On a lightly floured surface with a lightly floured rolling pin, roll dough out to a circle about 14 inches in diameter; if the dough pulls back strongly, stop rolling, cover the dough with a kitchen towel and let rest 10 minutes before continuing. Transfer dough to a round pizza pan, stone or large greased baking sheet; reshape dough as needed, but you can leave any edges of the dough hanging over the sides of the pan (they will be folded in later). Cover with a towel and refrigerate.

Preheat oven to 475°F and place a rack in the middle of the oven. Cook bacon in a large skillet over medium heat until crisped, 8 to 10 minutes. Transfer bacon to a paper-towel-covered plate to drain. Pour off all but 1 tablespoon of grease left in skillet. Return skillet to medium heat and add onion, garlic and salt. Cook, stirring occasionally, until onion is golden and tender, about 15 minutes. Add squash and cook, tossing gently once or twice, until any excess moisture evaporates, 2 to 3 minutes.

Scrape onion mixture into middle of dough and spread evenly, leaving a 1-inch border around edges. Sprinkle top with cheese. Brush edge of dough with half the oil and fold it over to make a ½-inch rim. Brush rim with remaining oil. Bake until tart is deeply browned and dough is cooked through, 20 to 25 minutes. Sprinkle with thyme and cool 10 minutes, then transfer to a cutting board and cut into wedges or squares for serving.

Nutritional Info:
PER SERVING:340 calories (110 from fat), 12g total fat, 6g saturated fat, 35mg cholesterol, 750mg sodium, 41g carbohydrate (7g dietary fiber, 2g sugar), 14g protein

Chicken & Poblano White Bean Chili

In a modern twist on a game-day classic, cauliflower turns into the surprisingly creamy base for this white bean and chicken chili with mild poblano peppers. Serve sprinkled with sliced green onions and shredded mild cheddar or monterey jack.

1 (16 ounces) bag dried Cannellini Beans, picked through
2 tablespoons olive oil
6 boneless, skinless chicken thighs
1 yellow onion, chopped
1 1/2 tablespoon ground cumin
1 tablespoon chili powder
1 1/2 quart low-sodium chicken broth
2 poblano peppers, stemmed, seeded and chopped
1 (16 ounces) bag Sweet White Corn
1 head cauliflower, trimmed and cut into small florets
1/2 cup fat free greek yogurt
2 teaspoons fine sea salt

Arrange beans in a large bowl, cover by 2 inches with water and set aside to let soak for 8 hours, or overnight; drain well. 

Preheat oven to 300°F. Heat oil in a large, ovenproof pot over medium-high heat. Add chicken and cook, turning occasionally, until golden, about 10 minutes; transfer to a plate and set aside. Add onions to pot and cook until golden brown, about 10 minutes. Stir in cumin and chili powder and cook 2 minutes more.

To the pot, add beans, chicken and its accumulated juices, broth, peppers, corn and cauliflower and bring to a boil. Cover pot snugly with foil and then a tight-fitting lid and cook in the oven, stirring halfway through, until beans and cauliflower are both fall-apart tender, 2 1/2 to 3 hours. Stir in sour cream and salt, ladle into bowls and serve.

Nutritional Info:
PER SERVING:430 calories (80 from fat), 9g total fat, 1.5g saturated fat, 60mg cholesterol, 810mg sodium, 55g carbohydrate (12g dietary fiber, 10g sugar), 31g protein