SUMMER RECIPES

Apple Fennel Salad:

1 medium-size apple
1 fennel bulb
1 tsp. fresh lemon juice
1 TBS honey
1 TBS Dijon mustard
1 tsp. Fennel seeds
3 TBS extra virgin olive oil
sea salt
pepper

Mix lemon juice, honey, mustard, fennel seeds and olive oil in a large mixing bowl.  Add salt and pepper to taste.  Thinly slice apple and fennel, including the fine leaves and add to bowl.  Toss until well coated.

From: The World’s Healthiest Foods.

 

Cold Broccoli Summer Salad

1 Head of Broccoli florets chopped into bite-size pieces
1/2 cup of Balsamic Vinegar
2-3 Tablespoons of Brown Sugar
2-3  cloves of Garlic, chopped

Combine the vinegar, brown sugar, and garlic in a small bowl. Whisk together. Add chopped heads of broccoli florets and coat with mixture. Refrigerate for several hours. Serve cold. Everyone loves this one in our family….great way to get kids to love broccoli!

 

Cucumber, Jicama, and Mango Salad

1/4 cup brown rice vinegar
1/4 cup water
2 TBS agave nectar
1/2 tsp freshly squeezed lime juice
1/4 tsp sea salt
1 large English cucumber, peeled
1 cup peeled and diced jicama, in 1/2-inch cubes
1 cup diced mango, in 1/4 inch cubes
3 TBS coarsely chopped fresh mint

Combine the vinegar, water, agave nectar, lime juice, and salt in a small saucepan over medium heat and bring to a gentle boil.  Cook until the liquid is clear and slightly thickened, about 2 minutes.  This should yield 1/4 cup of liquid.  Refrigerate the dressing for 15 minutes.

Quarter the cucumber lengthwise, remove the seeds, and slice crosswise into 1/2 inch pieces.  Combine the cucumber, jicama, mango, and the cooled vinegar mixture in a bowl and stir well, then stir in the chopped mint.

From:  The Cancer-Fighting Kitchen.  Katz

 

Green Bean Salad

1 lb. small red potatoes, halved or quartered
1 Tb. coarse salt
1 lb. green beans, trimmed and cut into 2 inch lengths
1/2 small to medium red onion cut into thin slices
6 Tb. best quality olive oil
2 Tb. red wine vinegar
1/2 tsp. Dijon mustard (optional)
1/2 tsp. coarse salt (or 1/4 tsp. table salt)
Freshly ground black pepper to taste
3 Tb. chopped fresh parsley

Cook 1 lb. of small red potatoes that have been halved or quartered into big sized pieces in salted water until just tender, about 12 minutes.  Drain and cool to room temperature.

Place 3 quarts water in a large saucepan over high heat to boil.  When boiling, add the salt and beans and cook until the beans are bright green and just tender, about 5 minutes.  Meanwhile have ready a large bowl of ice water.  Drain beans and place in ice water until cool to the touch, about 2 to 3 minutes.  Drain and dry the beans well.

Place beans, onions and potatoes in a bowl.  Mix together the olive oil, vinegar mustard, salt, pepper and parsley in a small bowl or jar until emulsified and slightly thickened.  Add dressing to potatoes, beans and onions.  Toss well to evenly coat.  Taste for seasoning adding salt or pepper as needed and serve immediately.

Serves 6 to 8 as a side dish.

Variations:

Bean Salad.  Add 1 can each of kidney beans, drained and rinsed and 1 can chickpeas, drained and rinsed.

White Beans and Tomatoes.  Omit red kidney beans, potatoes and chickpeas.  Add one can of cannelloni beans that have been drained and rinsed and a pint of halved fresh cherry tomatoes.

From:  The Kitchen Detective, Christopher Kimball

 

Green Cabbage Sauteed with Carrots and Thyme

1 TBS  extra virigin olive oil
2 carrots, julienned
4 inches Daikon, queartered lengthwise and cut into 1/3 in slices
4 scallions, white and green parts, thinly sliced on the diagonal
6 cups finely shredded green cabbage
Salt to taste
Large pinch of dried thyme
2 TBS water
1 tsp umeboshi vinegar, or to taste

In a large skillet, heat the oil over medium high heat.  Add carrots, daikon, and scallions and cook for 1 minute, stirring constantly.

Add cabbage and toss to coat with oil.  Stir-fry for 2 minutes.  Sprinkle with a pinch of salt, and add thyme and the water.  Cover and cook for 6-8 minutes, stirring occasionally,m until cabbage is tender but not overcooked.  Reduce heat slightly, if necessary, to avoid burning.

Season to taste with umeboshi vinegar and serve hot.

From: Greens, Glorious Greens. Johnna Albi / Catherine Walthers

 

Green Cabbage, Jicama, Mango and  Slaw with Citrus Vinaigrette

1 mango
1/4 pound jicama (about one quarter of a medium-sized jicama)
4 cups thinly sliced green cabbage (about 1/2 head)
1 red bell pepper, cored and thinly sliced
4 or 5 scallion greens, thinly sliced
Citrus Viaigrette
1/2 cup fresh orange juice
4 TBS fresh lime juice
2 tsp light vinegar, such as apple cider vinegar, rice vinegar or Champagne vinegar.
2 tsp finely minced fresh ginger
2 tsp honey or sugar
3 TBS canola or grapeseed oil and salt

Peel and cut the mango.  Once you have cut the flesh away from the pit, cut each slice into 1/8 – 1/4 inch thick strips.

Cut the jicama  into 1/8 inch thick slices then cut each slice into 1/8 inch thick strips.   You should have about 1 cup.  In a large serving bowl, toss the jicama with the reserved mango, cabbage, bell pepper and scallions.

In a small bowl, whisk together the citrus, vinegar, giger, honey or sugar, and oil.  Add salt to taste.  Just before serving generously dress the slaw and mix well.

Variations:  Add 1/2 cup of finely chopped cilantro in place of the scallions.  For more striking color, add a cup of finely shredded red cabbage.  Substitute mild Napa cabbage for the green cabbage, using the same amount.

From:  Raising the Salad Bar.  Catherine Walthers

 

Kale, Bean, and Italian Sausage Soup

1 20 ounce package precooked, all-natural Italian chicken or turkey sausage, diced diagonally
1 cup chopped red onion
1 stalk celery with leaves, sliced
2 cloves garlic, minced
5 cups low-sodium stock or broth  (chicken, beef, or a mixture)
1 1/2 cup peeled, cubed potatoes (about 2 small potatoes)
1 cup peeled, chopped carrots
1 small fennel bulb, chopped  (about 7 oz.)
1/2 tsp dried fennel
2 tsp. Italian seasoning
4 cups thinly sliced green cabbage
3 cups thinly sliced kale leave, tough center stems removed
1 15 oz. can cannellini beans, rinsed and drained
1 14.5 oz. can diced tomatoes in juice
1/2 cup freshly grated Parmesan cheese, for garnish
1/4 cup fresh basil leaves (optional)

Brown the sausage in a Dutch oven or large saucepan for 5 minutes.  Add onion, celery, and garlic and saute for 5 minutes more.  Drain any fat from pot.  Add stock or broth, potatoes, carrots, fennel, fennel seed, Italian seasoning, and salt and pepper to taste.  Bring to a boil, reduce heat, and simmer, covered for 35-40 minutes or until vegetables are nearly tender.

Stir in cabbage, kale, beans, and tomatoes.  Return to a boil, reduce heat, and simmer 10-15 minutes more.  Ladle into bowls and serve with grated Parmesan cheese and fresh basil, if using.

From: Delicious Living January, 2008 p. 38

 

Kohlrabi  with Honey Butter

8 sm. kohlrabis (about 2 lbs) peeled and cut into 1/4” x 1/4 “ x 1” sticks.
2 med. size carrots, peeled & cut into 1/8” x 1/8” x 1” strips.
2 cup chicken broth
2 TBS chopped parsley
1/2 tsp. shredded lemon peel
2 TBS lemon juice
2 TBS honey
1/4 tsp. pepper
2 TBS butter

In a medium saucepan cook kohlrabi & carrots with chicken broth, covered, for 6 to 8 minutes until crisp tender.  Add parsley, lemon peel. lemon juice, honey, pepper and butter.  Toss lightly and serve.  Yield:  8 servings.

 

Sweet Potato Salad

2 large sweet potatoes, peeled and cut into 1/4” cubes (about 3 cups)
1 1/2 TBS wine vinegar or cider vinegar
1 1/2 TBS Dijon mustard
1 TBS honey
1/4 cup vegetable oil
1 cup diced celery
3/4- 1 cup diced red bell peppers
salt and ground black pepper to taste
2 TBS chopped fresh parsley
1 scallion, thinly sliced
salad greens
1/2 cup ricotta cheese (optional)

Steam the sweet potato cubes for 6 to 8 minutes, until just tender.  Take care not to overcook them.  While the potatoes steam, whisk the vinegar, mustard, and honey in a small bowl.  Slowly add the oil in a thin stream, whisking until the dressing emulsifies.  Place the diced celery and red peppers in a serving bowl.  Add the steamed potatoes and the dressing. Stir gently, add salt and pepper to taste, and set aside for a few minutes.  When the salad has cooled a little, toss in the parsley and scallions.

Serve on crisp salad greens, topped with a dollop of ricotta if you like,  If you use ricotta, you may wish to add another scallion and additional salt and pepper.

From: Moosewood Restaurant Cooks at Home,  Moosewood Collective

 

Swiss Chard – 3-Minute “Quick Boiled”

Quick boiling Swiss Chard is tastier and more nutritious because it helps remove some of the acids found in Swiss Chard and brings out its sweet flavor.  Water should be at a rapid boil before adding the Swiss Chard.

1 lb. Swiss Chard
Mediterranean Dressing
3 TBS extra virgin olive oil
1 tsp. lemon juice
1 medium clove garlic
Sea salt and pepper to taste

Use a large pot with lots of water.  3 quart size is fine.  Bring water to rapid boil before adding Swiss Chard.

While water is coming to a boil, press or chop garlic, and let it sit for at least 5 minutes.

Rinse Swiss Chard under cold running water.  Do not soak because water soluble nutrients will leach into the water.  Remove any part of the leaf that may be brown, slimy or have holes.

Cut out stems.  Pile leaves on one another and make 1 inch slices.

When water is at a full boil, place Swiss Chard into the pot.  DO NOT COVER.  Cook Swiss Chard for 3 minutes.  begin timing as soon as you drop the Swiss Chard into the boiling water.

After Swiss Chard has been cooking for 3 minutes,  do not wait for water to return to a boil) use a mesh strainer with a handle to remove Swiss Chard from the pot.  Press out excess liquid with fork.

Transfer to a bowl.  For more flavor, toss Swiss Chard with the remaining ingredients while it is still hot.  Mediterranean dressing does not need to be made separately.  Using a knife and fork, cut Swiss Chard into small pieces.  Research shows that carotenoids found in foods are best absorbed when consumed with oils.

Serves 2

Variation:  Heat oil and garlic in pan.  Put in raw cleaned and cut chard.  Add Tamari Soy Sauce.  Cover.  Steam for 5 minutes.

From:  The World’s Healthiest Foods.  Mateljan.

Zucchini Brownies

1 3/4 whole wheat pastry flour
1 tsp. sea salt
1 tsp. baking soda
1/2 cup cocoa ( I use raw  cacao powder.  Whole Foods/New Leaf)
2 large eggs
2 cups grated zucchini
3/4 cup maple syrup
1/2 cup applesauce
2 tsp. vanilla
1/2 cup chopped walnuts (optional)

Preheat oven to 350 degrees.  Grease and flour a 9 x 13 inch pan.

In a small bowl, whisk together the dry ingredients.  In a medium bowl, mix together the remaining wet ingredients and beat well for 2-3 minutes.  Slowly stir in the dry ingredients and stir until blended.  Stir in walnuts, if you like.

Place into a prepared pan and bake for 25 minutes or until a toothpick comes out clean.

From: More Vegetables Please, Elson Haas.