Kale, Apple & Feta Salad

 

  

 

Today's recipe is a delicious fall salad of massaged kale, apple, and feta with a garnish of dried cranberries and pine nuts. It's perfect for fall and holiday meals. Choose your kale. If you don't like kale, try baby kale which is softer. Wash well, dry, and remove stems from leaves before chopping. Dice apple and toss with lemon juice.

Kale, Apple, & Feta Salad

Use organic when available. Serves 4 to 6

Ingredients

Salad

• 5 to 6 cups chopped kale
• 1 tsp salt
• 1 large apple diced - I like Granny Smith
•  1 tbsp lemon juice
• 1/2 cup feta cheese
• 1/2 cup dried cranberries, cherries, or raisins
• 1/4 cup pine nuts (or pumpkin seeds, pecan or walnut pieces)

Dressing

• 1/3 cup extra virgin olive oil 
• 2 tbsp apple cider vinegar or white wine vinegar
• 1 garlic clove minced
• 1 tbsp Dijon mustard
• 1 to 2 tbsp maple syrup or honey
• salt and pepper to taste

Instructions

• In a small bowl, combine dressing ingredients
• Whisk until well combined, taste, adjust ingredients as needed
• Place kale in large salad bowl
• Sprinkle vinaigrette on kale and massage with fingers for 2 minutes
• Taste kale & pour more vinaigrette if needed & toss to coat
• Garnish with apples, cranberries, pine nuts, and feta
• Optional garnish of pumpkin seeds or walnut or pecan pieces instead of pine nuts

 

 

 

 

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Fall Apple Cinnamon Infused Water

 

 

Today, I’m sharing a simple fall and winter recipe for Apple Cinnamon Water. You just need 2 apples thinly sliced + 4 cinnamon sticks + 8 cups water in a pitcher. Cover and let it infuse for at least 4 hours in the refrigerator. To prevent the apples browning, I first soak the apple slices in lemon water for about 2 minutes. I also add a little lemon juice to the infused water before adding apple garnish when serving. 

 

 

 As to the type of apples to use, it’s a personal choice. Each type has its own flavor, and this is the season to experiment. Do choose fresh, firm, sweet apples. Wash them well. I don’t peel my apples since they are organic. A green apple like Granny Smith can add a wonderful flavor to water. How about a combination of types of apples. Since we’re using 2 apples, try Granny Smith with a sweeter taste of Fuji. It’s a subtle flavor that adds to my fall pleasures. 

 

 

 

Fall Apple Cinnamon Infused Water

Use organic when available. Serves 8 glasses of 8 oz.

Ingredients

• 2 sweet apples thinly sliced like Granny Smith, Fuji (can mix types if desired)
• 4 cinnamon sticks
• 8 cups water or 1/2 gallon for 64 oz pitcher + water to fill medium bowl
• 1 lemon juiced divided

Instructions

• Add 1/2 lemon juice to medium bowl of water & stir
• Add apple slices to bowl to soak about 2 minutes to prevent browning
• Add 8 cups of water to 1/2 gallon pitcher & transfer apple slices to pitcher
• Add cinnamon sticks, cover, & place in refrigerator
• Let apples infuse for at least 4 hours up to overnight
• Strain solids from water, add juice of 1/2 lemon, & stir
• Garnish with fresh apple slices and lots of ice to serve
• Can keep in refrigerator up to 3 days 

 

 

 

 

 

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Green Smoothie With Cucumber, Celery & Pear

 If you have trouble eating enough vegetables, try making a green smoothie filled with vitamins, minerals, and fiber. Today's smoothie has 6 ingredients: nutrient-dense greens, lemon juice, freshly grated ginger, pear, celery, and cucumber, plus ice water or ice cubes. The vegetables provide chlorophyll and alkaline-rich foods, which increase red blood cell count, improve circulation, calm inflammation, and oxygenate the body.

 The end of summer and the beginning of autumn are a great time to make a green smoothie with a fresh pear. Cucumber and celery are diuretic veggies great for weight loss and high in minerals. Kale is a super vegetable packed with vitamin K and has anti-cancer benefits. Plus, you can boost your immune system with cleansing lemon that’s full of vitamin C.  Pear is a great source of fiber and helpful for colon health. If you are unable to find kale, you can substitute spinach. If you are using a regular blender instead of a food processor or high-speed blender, blend kale or chard with ice water and then add the rest of the ingredients. Sometimes if you do all the ingredients at once, the greens clump and do not blend well.

 Green Smoothie with Cucumber, Celery & Pear

 Use organic when available; it makes 1 large serving 

Ingredients

• 1 cup kale, baby spinach, or chard
• 1 lemon
• 1 cucumber
• 2 celery stalks chopped
• 1 pear cored & diced
• 1/2 tsp grated ginger
• 1 cup ice water
• Optional 1 teaspoon chia or flax seeds
• Optional scoop of avocado or Greek yogurt 

 Instructions

• Peel rind off lemon, remove seeds, and quarter
• De-core pear
• Cut ends off celery and cucumber and chop
• Put all ingredients in food processor & blend until smooth
• Optional put greens in blender with ice water & blend
• Optional add rest of ingredients to blender and process
• Serve immediately

 

 

 

 

 

 

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Slow Cooker Chicken Stroganoff

 

  

 When I was in college, I was dating a special guy. His birthday was coming up, and I asked him what his favorite meal was. His answer was Beef Stroganoff. Even though classic Russian Stroganoff had been popular in the U.S. since the 1950s, I had never eaten it, much less cooked it. Well, it was long before the days of computers and checking online for recipes. I, of course, went to my favorite place, the library, and found a recipe there. My fellow had a surprise birthday meal of beef stroganoff, which included the classic ingredients of sour cream, mushrooms, onions, pasta, and steak, and I discovered a new dish I loved.

 

 

 

 

Today I’m sharing a leaner Stroganoff. I have seen recipes for a crockpot Stroganoff made with chicken for some time. I don’t want to use the shortcuts of condensed mushroom or cream of chicken soups or packets of dry onion mix. There are too many chemicals in many of the prepared foods. I’m using low-salt chicken broth, low-fat Greek yogurt, or low-fat sour cream for the classic flavor with fresh mushrooms and onion. Most recipes suggest boneless, skinless chicken breast cubed, but several people like to use boneless, skinless chicken thighs. I am using chicken breasts today, but you could also try the frugal boneless, skinless thighs. I’m skipping all the browning and placing all ingredients in the slow cooker. Turn on low and do other things. In 5 hours, dinner is ready when you add cooked egg noodles and a salad. For non-pasta lovers, you can also serve the meal over rice. I hope your family likes Chicken Stroganoff straight from the slow cooker.

 

Slow Cooker Chicken Stroganoff

Use organic when available. Serves 4

 

Ingredients

• 1 large onion chopped
• 1 garlic clove chopped
• 8 oz sliced mushrooms
• 1 1/2 lb cubed boneless, skinless chicken breasts (or thighs)
• 12 oz egg noodles
• 1 cup low salt chicken broth
• 1/4 cup dry white wine
• 1 tsp Dijon mustard
• 1 tbsp Worcestershire sauce
• 3 tbsp flour
• 1 tbsp tomato sauce
• 1 bay leaf
• salt and pepper to taste
• fresh chopped parsley for garnish

Instructions

• Grease or spray inside of slow cooker with cooking spray
• Place onions, garlic, chicken and mushrooms in bottom of crock pot
• Add salt and pepper to taste and mix
• In large bowl add chicken broth, Worcestershire sauce, Dijon mustard, tomato paste, wine and flour
• Whisk to combine
• Pour broth mixture over ingredients in slow cooker
• Stir to mix
• Add bay leaf
• Turn slow cooker on low
• Let cook for 4 1/2 to 5 hours or until chicken is cooked through
• When ready to serve, bring a large pot of water to a boil
• Add 1 teaspoon salt to water for egg noodles
• Cook noodles according to package instructions
• Remove bay leaf from slow cooker and add Greek yogurt (or sour cream)
• Add more salt or pepper if needed and stir
• Serve immediately over cooked noodles
• Garnish with fresh parsley  

Enjoy!

 

 

 

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Easy Cold Cucumber Soup

 

Summer heat and humidity makes it hard to turn on the stove and heat up the house. Today’s recipe is perfect for hot August days, but is easy and tasty enough for any day. Cold cucumber soup is a quick-to-make, refreshing, and flavorful cold soup. and it helps use all those fresh cucumbers from the garden. Perfect to serve as an appetizer, side dish, or for a light, healthy main dish. I’m using Greek yogurt low fat but you can certainly use regular Greek yogurt too. Add lemon juice, minced shallots and fresh herbs and blend. Refrigerate at least 4 hours up to overnight for a wonderful mouthful of cold goodness.

 

 

Cold Cucumber Soup

Use organic when available. Makes 6 servings of 1/2 cup

 

Ingredients

• 2 large English or seedless cucumbers peeled, seeded, sliced
• 2 cups plain Greek yogurt
• 1 shallot minced
• 1 clove garlic minced
• 1/4 tsp ground cumin
• 3 tsp chopped fresh dill
• 1/4 cup fresh parsley chopped
• 1 lemon juiced (or lime)

Instructions

• In a blender or food processor, add cucumbers, yogurt, shallot, garlic, fresh dill & parsley, lemon juice and ground cumin.
• Puree for 1 minute until smooth
• Taste and adjust seasoning, add salt and white pepper to taste
• Refrigerate for at least 4 hours until cold
• Optional garnish of sliced cucumbers, fresh herbs
• Serve well chilled

Enjoy!

 

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Ginger Garlic Vegetable Stir Fry

 

Summer means loads of fresh vegetables, and that makes me happy. Today’s recipe is a quick, under-30-minute meal for a meatless night or a great side dish to your grilled meats. There are really no rules about ingredients in my recipe. If you don’t like carrots, leave it out. Not a fan of broccoli, substitute asparagus. As I always say, make this recipe your own. Today I’m using a small head of broccoli, carrots, green beans, red onion, colorful bell peppers, and mushrooms.  A cup of chopped raw broccoli will yield 2.6 grams of protein, while a cup of cooked broccoli contains about 1.9 grams. Broccoli deserves its reputation as a “superfood” because it’s high in fiber, folates, vitamin C, vitamin K, and potassium. Flash sauté them for just a few minutes. Combined with the other ingredients, they make a sassy stir-fried vegan/vegetarian dish. Serve with brown rice or over pasta. For added protein, add 1/2 cup of cooked legumes, raw cashews or walnuts, tofu, or other protein.

  

Group the veggies by the amount of time they take to cook. Start your cooking first with the dense vegetables that take longer to cook, such as, onion and bell pepper. Add the light cookers last, and mushrooms fall in the middle of the sequence. Broccoli placement depends on taste, if you prefer it crisp or softer. Obviously, the softer you want it, the longer it cooks.

 

 

Ginger Garlic Vegetable Stir Fry

Use organic when available. Serves 4

 

Ginger Garlic Vegetable Stir Fry is ready in less than 30 minutes using the freshest summer vegetables. Depending on your additions, it fits most diets: Vegan, gluten-free, dairy free, vegetarian.

 

Ingredients

Sauce

• 2 tsp sesame oil
• 1/2 cup vegetable stock or water
• 1 tbsp grated or minced fresh ginger
• 2 cloves garlic, minced
• 1/4 cup tamari or low sodium soy sauce
• 1 tbsp rice vinegar
• 1 tbsp maple syrup or honey
• 1 tbsp corn starch
• Optional for spicy sauce: 1/4 tsp of crushed red pepper flakes or to taste

Stir Fry

• 2 tbsp olive oil
• 3/4 cup sliced carrots
• 1/2 cup halved fresh green beans
• 1/2 cup snow peas
• 1/2 cup sliced red onion
• 1 small head of broccoli, cut into florets
• 1/2 medium bell pepper, thinly sliced
• 1 cup sliced fresh mushrooms (3 oz)
• 1/2 cup optional raw nuts, sesame seeds, legumes, or tofu

Instructions

• Whisk together all sauce ingredients in a small bowl and set aside.
• Heat oil in a large skillet or wok over medium-high heat
• Add onion, carrots, and bell pepper and cook for 2 minutes
• Add broccoli and cook for 1 to 2 minutes
• Add mushrooms to the pan and cook for 1 to 2 minutes or until tender
• Add the rest of the vegetables for an additional minute of cooking
• Optional: add nuts, seeds, legumes, or other protein in the middle of the stir-fry depending on the time needed to cook
• Whisk sauce again and pour over vegetables in pan
• Cook until thickened, stirring constantly, 1 to 2 minutes
• Remove from heat
• Serve over steamed brown rice, noodles, or other grain
• Optional garnish with chopped green onions, sesame seeds, or nuts

Enjoy!

 

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Easy Pineapple & Cucumber Salad

  

 

Sometimes the best things are just plain easy. For a fast and tasty side dish during the summer heat, try an easy Pineapple Cucumber Salad. It works well with a cookout or a sit-down dinner. Spend 5 to 10 minutes to throw it together. Chill it.  Then devour it.

This makes a great lunch or snack too. Yum!  Halve the cucumber lengthwise and slice. Dice the pineapple in cubes. Add cilantro and lime juice with zest. Easy peasy. (If you don’t like to cut up a pineapple, buy it sliced at the grocery store and just cut in smaller pieces.)  Hate cilantro? Drop it and substitute fresh mint for a great flavor.

 

 

 

 

Pineapple Cucumber Salad

Use organic when available; serves 4 to 6

 

Ingredients

• 1 pineapple peeled & chopped (2 1/2 to 3 cups)
• 1 English cucumber halved & sliced
• 2 limes – zest and juice
• 1/3 cup fresh cilantro diced
• 1/4 cup Optional fresh mint diced
• 3 tbsp olive oil
• salt and pepper to taste
• Optional tomatoes

Instructions

• Combine pineapple, cucumber in bowl
• Mix lime zest & juice, olive oil, and cilantro separately
• Drizzle dressing over salad
• Toss gently
• Add salt and pepper to taste
• Chill until served  

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One Pot Ham & Veggie Pasta

Today’s recipe, Ham & Veggie Pasta, is a hearty meal but easy to make for busy weeknights. What makes it superb for summer is all the cooking is in one stove top pot. For summer, I suggest you buy a center cut ham steak of about 1 to 2 pounds. 2 cups of chopped ham is approximately 1 pound; you’ll need 2 1/2 cups for 6 servings. When fall and winter comes, use leftovers from your baked ham. I used a defrosted frozen green peas and carrot mix for my veggies, but you could just use green peas or another vegetable.

I like cute bow tie pasta (Farfalle), but you can change up this recipe by using a different pasta shape or switching out Parmesan for another cheese. If you don’t eat pork, substitute bite-sized pieces of other cooked protein. The sauce is based on low sodium chicken broth and half-and-half. Half-and-half comes in variations, including low-fat and fat-free varieties. Regular half-and-half is 10.5% to 12% fat. Low-fat has 50% less fat than regular half-and-half. Fat-free half-and-half has one-tenth the fat of regular half-and-half. I suggest low fat half-and-half to cut fat but retain the creamy flavor.

 

 

 

 

 

 

 

 

One Pot Ham & Veggie Pasta

Use organic when available. Serves 6.

Ingredients

• 1 tbsp olive oil
• 2 1/2 cups cubed cooked ham
• 1/2 cup chopped onion
• 1 clove garlic minced
• 1 tsp Italian seasoning
• 1/4 tsp red pepper flakes
• 4 cups low-sodium chicken broth
• 1 1/4 cup low-fat half-and-half
• 1/4 cup flour
• 16 oz package farfalle (bow tie) pasta
• 2 cups frozen peas and carrots defrosted
• 1/2 cup grated Parmesan cheese
• salt and pepper to taste
• optional chopped parsley for garnish

Instructions

• Heat olive oil in a large pot over medium heat
• Add onion and ham
• Sauté for about 3 minutes
• Add garlic and cook until fragrant, about 30 seconds
• Stir in Italian seasoning, red pepper flakes, salt and pepper
• Cook for 2 minutes
• Whisk together chicken broth, half-and-half, and flour in a bowl until smooth
• Pour into the pot of ham mix
• Stir in farfalle pasta, cover, and cook for 15 minutes
• Add peas and carrots
• Cook until pasta is cooked through, about 8 more minutes
• Stir in Parmesan cheese
• Optional garnish with chopped parsley
• Serve immediately with bread and a salad   

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Grilled Prosciutto Wrapped Peaches with Cheese

 

 

Summer is the time to cook food on the grill. Meat, vegetables, and fruits all have their flavors enhanced with the high heat that seals in all the juices.  Magic seems to happen when we grill fruit. Today’s recipe uses ripe but not soft peaches wrapped in prosciutto. Grilled prosciutto wrapped peaches are a perfect sweet and savory dish for an appetizer or even a dessert.  Serve with mozzarella or burrata. Drizzle the platter with extra virgin olive oil, sprinkle a little salt and pepper, and garnish with fresh basil strips.

Grilled Prosciutto-Wrapped Peaches With Cheese

Use organic when available. Serves 4 to 6. Platter above shows doubled recipe.

Ingredients

• 2 ripe peaches pitted and quartered
• 4 thin slices of prosciutto halved lengthwise
• 8 toothpicks or small skewers
• 6 oz mozzarella or burrata cheese
• 1 tbsp extra-virgin olive oil
• salt pepper to taste
• 1 tbsp sliced fresh basil

Instructions

• Preheat grill to medium high and oil grate
• Make prosciutto ribbons and wrap each quarter peach
• Secure prosciutto with toothpick or small skewer
• Place wrapped peaches on grill
• Grill about 6 minutes until peaches start to carmelize and prosciutto gets crisp around edges
• Remove from heat and discard toothpicks/skewers
• Place cheese onto serving plate
• Place grilled prosciutto-peach quarters around cheese
• Sprinkle with salt and pepper
• Drizzle with olive oil
• Garnish with fresh basil slices
• Serve immediately  

Enjoy!

 

 

 

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