Category: RECIPES

Posted in RECIPES, Salads

Fruit Salad

Posted on by Mary Ann Lesh

A recipe for fruit salad serves as inspiration more than strict guidance. You can add or omit ingredients to your taste. Fruit salad is full of nutrients! It is quick and easy, but if you have time and artistic inclination, you can create elaborate fruit arrangements for special occasions.

PREP 30 minSERVES 4
  • INGREDIENTS
    • 1 ripe BANANA
    • 1 c PINEAPPLE, diced
    • 1/2 c BLUEBERRIES
    • 1/2 c BLACKBERRIES
    • 1 c STRAWBERRIES
    • 2 CLEMENTINES, peeled and in sections
    • 2 KIWIS, peeled and sliced
    • 1/4 c HONEY
    • 1 Tbsp LIME JUICE
  • DIRECTIONS
    1. Whisk the HONEY and LIME JUICE together
    2. Mix all fruits together, toss lightly, add honey mixture just before serving
PLANT FOOD FACTS

BANANA

Bananas are high in fiber and antioxidants and relatively low in calories; they moderate blood sugar levels and improve digestive and kidney health.

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PLANT FOOD FACTS

CLEMENTINE

ONE SMALL CLEMENTINE PROVIES 40% OF THE RECOMMENDED DAILY AMOUNT OF VITAMIN C. Clementine (español: clementina) is a citrus fruit hybrid between a willowleaf mandarin orange and a sweet orange named for its late 19th-century discoverer, French Missionary Brother Clément Rodier. Clementines are said to have appeared spontaneously in an Algerian orphanage garden tended by Brother Clément. The exterior is…

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Posted in FEATURED, RECIPES, Salads

Beet and Apple Salad

Posted on by Mary Ann Lesh

The varied tastes and textures of beets, apples, pistachios, and greens combined with a sweet and sour vinaigrette make this salad as delicious as it is nutritious.

PREP 20 minSERVES 4
  • INGREDIENTS
    • 2 BEETS, SLICED, RAW OR STEAMED
    • 1 APPLE, THINLY SLICED
    • 1 c LETTUCE
    • 1/2 c PISTACHIOS, PEELED
    • 2 Tbsp HONEY
    • 2 Tbsp WHITE WINE VINEGAR
    • 2 Tbsp DIJON MUSTARD
    • 6 Tbsp OLIVE OIL
  • DIRECTIONS
    1. Tear or chop washed LETTUCE as desired.
    2. Toss the BEETS and APPLES together
    3. To make dressing, whisk together HONEY, VINEGAR, and MUSTARD, drizzle OLIVE OIL slowly into the mixture as you continue to whisk
FEATURED

BEET

Beets are low in calories and a source of many nutrients, including fiber, folate and vitamin C and contain nitrates and pigments that help lower blood pressure and improve athletic performance.

PLANT FOOD FACTS

APPLE

Apples are rich in simple sugars like fructose, sucrose, and glucose, but their glycemic index (GI) is low, 29–44.

Posted in RECIPES

Fried Cabbage

Posted on by Mary Ann Lesh
Tangy and tasty fried cabbage is a delicious menu staple
PREP 10 minTEMP mediumCOOK 10 minSERVES 4
  • INGREDIENTS
    • 2 c GREEN CABBAGE, thinly sliced
    • 1 Tbsp CIDER VINEGAR
    • 1 tsp WORCESTERSHIRE SAUCE
    • SALT and PEPPER to taste
  • INSTRUCTIONS
    1. Heat OIL to medium heat
    2. Add CABBAGE and stir lightly
    3. Lower heat and saute to desired consistency
    4. Add VINEGAR, WORCESTERSHIRE SAUCE, SALT and PEPPER
Posted in RECIPES

Brussels Sprouts Dijon

Posted on by Mary Ann Lesh

A sophisticated vegan entree or a tasty side dish

PREP 10 minCOOK 15 minMEDIUM HEATSERVES 4
  • INGREDIENTS
    • 2 c BRUSSELS SPROUTS
    • 2 CLOVES GARLIC, FINELY CHOPPED
      1 1/2 c WATER
      1 Tbsp NUTRITIONAL YEAST
      2 Tbp DIJON MUSTARD
      1/4 c BALSAMIC VINEGAR
      2 Tbsp HONEY
      SALT AND PEPPER TO TASTE
  • INSTRUCTIONS
    1. Wash BRUSSELS SPROUTS and cut in halves
    2. Heat skillet to medium temperature, add GARLIC and BRUSSSELS SPROUTS stir lightly, and cook until brussels sprouts are crisp around the edges, about 5 minutes
    3. Add WATER and cook until brussels sprouts are soft, 7-8 minutes
    4. Whisk together MUSTARD, BALSAMIC VINEGAR, NUTRITIONAL YEAST, and HONEY, and drizzle the mixture over the brussels sprouts.
    5. Continue cooking 1-2 minutes until heated through
    6. Sprinkle with SALT and PEPPER
PLANT FOOD FACTS

GARLIC

Garlic has been used as a traditional medicine as well as a food flavoring. It is a healthy and delicious addition to many dishes around the world. Its medicinal benefits for both cure and prevention require larger doses, which should be taken with the supervision and advice of a knowledgeable medical practitioner.

PLANT FOOD FACTS

NUTRITIONAL YEAST

Nutritional Yeast can be used as a flavor enhancer in cheese substitutes, mashed or fried potatoes, scrambled tofu, and popcorn. Some brands are fortified with additional B12.

Posted in RECIPES

Sautéed Asparagus

Posted on by Mary Ann Lesh

A tasty side dish for any meal

PREP 5 minTEMP mediumCOOK 5 minSERVES 4
  • INGREDIENTS
    • 2 c FRESH ASPARAGUS
    • 1 CLOVE GARLIC, FINELY CHOPPED
    • 1 Tbsp VEGETABLE BROTH
    • 2 Tbsp LEMON JUICE
    • SALT AND PEPPER TO TASTE
  • INSTRUCTIONS
    1. Wash ASPARAGUS, leave whole or cut as desired
    2. Heat VEGETABLE BROTH to medium temperature
    3. Add ASPARAGUS and GARLIC and stir lightly
    4. Lower heat and sautée to desired tenderness
    5. Add LEMON JUICE and SALT and PEPPER near the end of the cooking time
PLANT FOOD FACTS

ASPARAGUS

Asparagus is anti-inflammatory and antioxidant. It is a good source of Vitamin K, Vitamin B1, Thiamine, and Fiber.

PLANT FOOD FACTS

GARLIC

Garlic has been used as a traditional medicine as well as a food flavoring. It is a healthy and delicious addition to many dishes around the world. Its medicinal benefits for both cure and prevention require larger doses, which should be taken with the supervision and advice of a knowledgeable medical practitioner.