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Roasted Butternut Squash, Lentil and Apple Salad

Roasted Butternut Squash, Lentil, and Apple Salad

Roasted Butternut Squash Salad with Lentils is loaded with protein and topped with crumbled feta, and served on a bed of greens. It is colorful, festive squash salad that doubles as a side dish or a vegetarian main.
Prep Time 35 minutes
Cook Time 30 minutes
Total Time 1 hour 5 minutes
Course lunch, Side Dish
Cuisine American
Servings 6
Calories 339.6 kcal

Equipment

  • 1 baking pan
  • 1 large pot
  • 1 knife

Ingredients
  

Salad

  • 1 cup lentils
  • 1 small butternut squash
  • 1 apple red or green
  • 1 tbsp olive oil
  • 3 cups water or low sodium vegetable broth
  • 2 cups spring mix
  • 1/2 cup feta cheese crumbled

Dressing

  • 1/4 cup olive oil
  • 1/4 cup apple cider vinegar
  • 1 tsp mustard brown or Dijon
  • 1 tsp maple syrup
  • 1 dash salt to taste
  • 1 dash pepper to taste
  • 1/4 avocado optional

Instructions
 

  • Rinse the lentils well and pick over to remove any debris or pebbles.  Place lentils in a medium saucepan. 
  • Cover with 3 cups water or vegetable broth and bring to a boil. 
  • Turn heat to medium-low and cover pot.  Simmer until lentils are tender but not mushy, about  20 to 25 minutes. Remove from heat and let cool.
  • Cut the butternut squash in half and remove the seeds. Peel the butternut squash.
  • Dice the squash into 1 inch cubes. Coat squash with olive oil and season with salt and pepper.
  • Roast at 400 degrees F for 20-30 minutes until fork tender. Remove from oven and let cool.
  • Combine dressing ingredients and place in a blender if using the avocado. Blend until creamy. If not using avocado, just add ingredients into a jar and shake until combined.
  • Dice the apple with the skin on.
  • Combine the lentils, squash, apple and salad greens in a serving bowl.
  • Coat the salad with the dressing and top with feta cheese.

Notes

The nutritional information is automatically calculated and can vary based on ingredients and products used.
Nutrition Facts
Roasted Butternut Squash, Lentil, and Apple Salad
Amount per Serving
Calories
339.6
% Daily Value*
Fat
 
15.8
g
20
%
Saturated Fat
 
3.5
g
18
%
Sodium
 
176.2
mg
8
%
Potassium
 
860.8
mg
18
%
Carbohydrates
 
40.6
g
14
%
Fiber
 
13.6
g
49
%
Sugar
 
7.4
g
Protein
 
11.7
g
23
%
Vitamin A
 
13533.5
µg
1504
%
Vitamin C
 
33
mg
37
%
Vitamin D
 
0.05
µg
0
%
Vitamin K
 
12.5
µg
10
%
Calcium
 
150.3
mg
12
%
Iron
 
3.6
mg
20
%
* Percent Daily Values are based on a 2000 calorie diet.
Keyword Butternut Squash, lentils, salad
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Roasted Fall Vegetable Frittata

This Roasted Autumn Vegetable Frittata is a hearty, colorful dish that celebrates the flavors of fall while providing a nutritious and satisfying meal. It's perfect for brunch, lunch, or a light dinner, and serves 4-6 people.
Prep Time 10 minutes
Cook Time 20 minutes
Total Time 30 minutes
Course Breakfast, dinner, lunch
Cuisine Italian
Servings 5
Calories 289.2 kcal

Equipment

  • 1 knife
  • 1 skillet

Ingredients
  

  • 1 delicata squash seeded and diced (about 2 cups)
  • 1 onion medium, diced
  • 2 carrots medium, diced
  • 2 tbsp olive oil
  • 2 cups collard greens chopped
  • 10 eggs large
  • 1/4 cup milk
  • 1 cup broccoli florets chopped
  • 1/2 cup cheddar cheese shredded (optional)
  • 1 dash salt to taste
  • 1 dash pepper to taste

Instructions
 

  • Preheat the oven to 400°F
  • Chop delicata squash, onions, carrots  and broccoli into similar-sized pieces.
  • Toss with olive oil, salt, and pepper, then roast for about 20-25 minutes until tender.
  • While the vegetables are roasting, sauté chopped collards in a large oven-safe skillet.
  • Add the roasted vegetables to the skillet with the collards.
  • In a bowl, whisk together 8-10 eggs with some milk, salt, and pepper. Mix in the cheese, if using.
  • Transfer the skillet to the oven and bake for about 15- 20 minutes until the frittata is set and lightly golden on top.

Notes

The nutritional information is automatically calculated and can vary based on ingredients and products used.
Nutrition Facts
Roasted Fall Vegetable Frittata
Amount per Serving
Calories
289.2
% Daily Value*
Fat
 
18.6
g
24
%
Saturated Fat
 
6
g
30
%
Sodium
 
241.2
mg
10
%
Potassium
 
664.3
mg
14
%
Carbohydrates
 
15.7
g
5
%
Fiber
 
3.5
g
13
%
Sugar
 
5.4
g
Protein
 
16.4
g
33
%
Vitamin A
 
6759.6
µg
751
%
Vitamin C
 
35.5
mg
39
%
Vitamin D
 
2
µg
10
%
Vitamin K
 
89.8
µg
75
%
Calcium
 
224.8
mg
17
%
Iron
 
2.4
mg
13
%
* Percent Daily Values are based on a 2000 calorie diet.
Keyword Eggs, frittata, squash
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Herbed Potato Salad

Herbed Potato Salad (no mayo)

This healthy potato salad recipe is full of fresh flavor. It’s mayo-free, easy to make, and sure to be a hit at your dinner table. This salad is vegan, egg free and gluten free.
Prep Time 20 minutes
Cook Time 5 minutes
Total Time 25 minutes
Course dinner, lunch, Side Dish
Cuisine American
Servings 6
Calories 210.9 kcal

Equipment

  • 1 medium pot
  • 1 bowl
  • 1 knife
  • 1 cutting board

Ingredients
  

  • 2 lbs red potatoes use small red, purple and white potatoes for great color. Scrub and cut the potoates into 1/2 inch cubes
  • 1 tbsp sea salt
  • 1/4 cup olive oil
  • 1/3 cup parsley flat leaf, roughly chopped, plus2 tbsp more for garnish
  • 1/3 cup green onions roughly chopped, plus 2 tbsp for garnish
  • 2 tbsp lemon juice fresh
  • 2 tsp mustard Dijon or Brown
  • 2 cloves garlic roughly chopped
  • 3 stalks celery diced
  • 1 sweet pepper red or orange
  • 1/3 cup green olives or dill pickels, chopped (optional)
  • 1 dash black pepper

Instructions
 

  • In a large saucepan bring 3 cups water to a boil. Combine diced potatoes and salt and add to the water. Cover the potatoes with water by 1 inch. Reduce heat to medium-low and cook until potatoes are tender, about 5-6 minutes
  • Reserve 1/4 cup cooking water, then drain.
  • Transfer the potatoes to a large mixing bowl.
  • In a small blender, combine the olive oil, 1/3 cup parsley, 1/3 cup green onions, lemon juice, Dijon mustard, garlic and black pepper.
  • Process until the herbs and garlic have been chopped into little pieces. Then, while running the food processor, pour in the reserved cooking water and process just until blended. (If you don’t have a blender, just finely chop the parsley and onions and whisk the dressing together until the oil is fully incorporated.)
  • Drizzle the potatoes with the herbed olive oil mixture and gently mix to combine. Let the potatoes rest for ten minutes, gently tossing every few minutes. Add the celery, peppers, olives or pickles (if using) to the bowl, along with a couple tablespoons each of additional chopped parsley and green onions. Toss again.
  • Season generously to taste with salt and pepper. Serve immediately, or cover and refrigerate until you’re ready to serve. This salad is best served within a few hours, but will keep in the refrigerator for about three days.

Notes

The nutritional information is automatically calculated and can vary based on ingredients and products used.
Nutrition Facts
Herbed Potato Salad (no mayo)
Amount per Serving
Calories
210.9
% Daily Value*
Fat
 
10.6
g
14
%
Saturated Fat
 
1.5
g
8
%
Sodium
 
1345.2
mg
58
%
Potassium
 
831
mg
18
%
Carbohydrates
 
27.5
g
9
%
Fiber
 
3.9
g
14
%
Sugar
 
3.4
g
Protein
 
3.6
g
7
%
Vitamin A
 
1088.7
µg
121
%
Vitamin C
 
46.7
mg
52
%
Vitamin K
 
83
µg
69
%
Calcium
 
41.1
mg
3
%
Iron
 
1.7
mg
9
%
* Percent Daily Values are based on a 2000 calorie diet.
Keyword potato, salad
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Pasta Primavera

Pasta Primavera

Packed with seasonal veggies, this pasta primavera is a simple, fresh summer dinner.
Prep Time 10 minutes
Cook Time 20 minutes
Total Time 30 minutes
Course dinner, lunch, Main Course
Cuisine Italian
Servings 5
Calories 379.8 kcal

Equipment

  • 1 large pot
  • 1 large skillet

Ingredients
  

  • 10 oz pasta penne
  • 2 tbsp olive oil
  • 4 cloves garlic sliced
  • 1 zucchini sliced into half moons
  • 1 cup carrots shredded
  • 1 cup cherry tomatoes halved
  • 1 cup onions red or sweet, thinly sliced
  • 1 tsp salt
  • 1/2 cup peas frozen, thawed
  • 3/4 cup pecorino cheese grated
  • 3 tbsp lemon juiced
  • 1 cup basil leaves fresh
  • 1/4 cup tarragon fresh (optional)
  • 1 dash black pepper

Instructions
 

  •  Bring a large pot of salted water to a boil. Prepare the pasta according to the package instructions, cooking until al dente.
  • Drain and toss with a drizzle of olive oil to prevent sticking. Save up to 1 cup pasta water to use later to add to the sauce if needed.
  • Heat the oil in a large, deep skillet over medium heat. Add the garlic, squash, zucchini,  tomatoes, onion, salt, pepper and sauté for 3 to 4 minutes, or until the vegetables are tender.
  • Add the pasta, peas, cheese, lemon juice, and a pinch of red pepper flakes and toss to combine. Stir in the basil and tarragon, if using. Add the saved pasta water if needed.
  • Season to taste, garnish with more basil, and serve.

Notes

The nutritional information is automatically calculated and can vary based on ingredients and products used.
Nutrition Facts
Pasta Primavera
Amount per Serving
Calories
379.8
% Daily Value*
Fat
 
11.1
g
14
%
Saturated Fat
 
3.6
g
18
%
Sodium
 
677.1
mg
29
%
Potassium
 
584.1
mg
12
%
Carbohydrates
 
45.9
g
15
%
Fiber
 
5.1
g
18
%
Sugar
 
7
g
Protein
 
15.3
g
31
%
Vitamin A
 
5.037
µg
1
%
Vitamin C
 
31.1
mg
35
%
Vitamin D
 
0.1
µg
1
%
Vitamin K
 
33.4
µg
28
%
Calcium
 
245.1
mg
19
%
Iron
 
2.7
mg
15
%
* Percent Daily Values are based on a 2000 calorie diet.
Keyword pasta, primavera, root vegetables
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Roasted Sweet Potato, Beet and Apple Salad

Roasted Sweet Potato, Beet and Apple Salad

This super flavorful salad will be a perfect accompaniment to any meal. The sweetness of the roasted beets and the sweet potatoes, the the tang of balsamic vinegar, and the freshness of the greens makes for a perfect salad.
Adapted from spoonfullofflavor.com
Prep Time 15 minutes
Cook Time 25 minutes
Total Time 40 minutes
Course lunch, Salad, Side Dish
Cuisine American
Servings 4
Calories 257.3 kcal

Equipment

  • 1 cutting board
  • 1 knife
  • 1 roasting pan
  • 1 bowl

Ingredients
  

Salad

  • 1 medium sweet potato peeled and diced
  • 1 cup beets roasted and diced
  • 6 oz arugula or your choice of greens
  • 1 tsp olive oil
  • 1/4 cup farro uncooked, or quinoa or grain of choice
  • 1 medium apple diced, skin on
  • 1/4 cup cranberries dried
  • 1/4 cup feta cheese crumbled

Dressing

  • 2 tbsp olive oil
  • 2 tbsp balsamic vinegar
  • 2 tsp maple syrup
  • 1 tsp Dijon mustard
  • 1 dash salt to taste
  • 1 dash pepper to taste

Instructions
 

Salad

  • Preheat oven to 425 degrees F. and line a baking sheet with parchment paper or foil.
  • Arrange sweet potatoes on the baking sheet and coat with oil and toss to coat.
  • Wrap each beet loosely with aluminum foil and bake along with the sweet potatoes.
  • Bake both for 25 minutes or until tender. Depending upon size, beets may require more cooking time.
  • Let the beets cool and remove from the foil and using a paper towel rub off the skin. Dice the beets.
  • While the veggies are baking, prepare the farro following the instructions on the package.
  • In a large bowl, toss together the cooked sweet potatoes, beets, farro, greens, and feta cheese. Tope with the dressing and toss to coat.

Dressing

  • Whisk together the olive oil, balsamic vinegar, maple syrup, salt and pepper.

Notes

The nutritional information is automatically calculated and can vary based on ingredients and products used.
Nutrition Facts
Roasted Sweet Potato, Beet and Apple Salad
Amount per Serving
Calories
257.3
% Daily Value*
Fat
 
10.7
g
14
%
Saturated Fat
 
2.5
g
13
%
Sodium
 
203.4
mg
9
%
Potassium
 
571.4
mg
12
%
Carbohydrates
 
37.1
g
12
%
Fiber
 
6.7
g
24
%
Sugar
 
13.9
g
Protein
 
5.3
g
11
%
Vitamin A
 
9107.6
µg
1012
%
Vitamin C
 
12.4
mg
14
%
Vitamin D
 
0.04
µg
0
%
Vitamin K
 
54.1
µg
45
%
Calcium
 
150.5
mg
12
%
Iron
 
1.8
mg
10
%
* Percent Daily Values are based on a 2000 calorie diet.
Keyword beets, farro, salad, sweet potatoes
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Blueberry Lemon Loaf

Blueberry Lemon Loaf

A lemon blueberry loaf is a delightful quick bread that combines the bright, zesty flavors of lemon with the sweet, juicy taste of blueberries.
Prep Time 15 minutes
Cook Time 1 hour
Total Time 1 hour 15 minutes
Course Breakfast, Dessert, Snack
Cuisine American
Servings 12
Calories 174.1 kcal

Equipment

  • 9×5 loaf pan
  • 1 knife
  • 1 zester
  • 2 bowls
  • 1 whisk

Ingredients
  

  • 1 lemon
  • 1-3 TBSP confectioners sugar
  • 3/4 cup sugar
  • 1/4 cup butter melted
  • 2 eggs
  • 1/4 cup Greek yogurt or sour cream
  • 1/3 cup milk
  • 1 2/3 cups flour all purpose
  • 2 tsp baking powder
  • 1/4 tsp salt
  • 1 1/4 cups blueberries frozen

Instructions
 

  • Pre-heat oven to 350 degrees. Grease a 9×5 inch loaf pan.
  • Grate the zest from the lemon. Cut the lemon in half, and squeeze the juice from both halves. Make a topping by whisking together 1 teaspoon of the lemon zest, 1 tablespoon of the lemon juice, and the confectioners' sugar in a small bowl. Set aside.
  • Whisk together the white sugar, melted butter, eggs, Greek yogurt, the remaining lemon zest, and the remaining lemon juice in a large bowl until evenly blended. Stir in the milk; set aside.
  • Whisk together the flour, baking powder, and salt in a separate large bowl. Remove 2 tablespoons of the flour mixture and set aside. Make a well in the center of the flour mixture; pour the milk mixture into the well and stir the batter just until combined.
  • Fold the frozen blueberries into the reserved 2 tablespoons of the flour mixture, then fold the blueberries into the batter. Pour the batter into the prepared pan.
  • Bake in the preheated oven until a toothpick inserted into the center comes out clean, about 60 minutes.
  • Remove from oven; immediately poke holes all over the top of the loaf with a toothpick, and pour the topping evenly over the loaf. Cool in the pan for 10 minutes before removing to cool completely on a wire rack.

Notes

The nutritional information is automatically calculated and can vary based on ingredients and products used.
Nutrition Facts
Blueberry Lemon Loaf
Amount per Serving
Calories
174.1
% Daily Value*
Fat
 
5.1
g
7
%
Saturated Fat
 
2.8
g
14
%
Sodium
 
164.8
mg
7
%
Potassium
 
70.6
mg
2
%
Carbohydrates
 
30
g
10
%
Fiber
 
1.1
g
4
%
Sugar
 
14.8
g
Protein
 
3.6
g
7
%
Vitamin A
 
179.2
µg
20
%
Vitamin C
 
6.3
mg
7
%
Vitamin D
 
0.2
µg
1
%
Vitamin K
 
3.4
µg
3
%
Calcium
 
63.4
mg
5
%
Iron
 
1.1
mg
6
%
* Percent Daily Values are based on a 2000 calorie diet.
Keyword blueberries, cake, lemon
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Cabbage Orange Salad

Cabbage Orange Salad

Cabbage is in the brassica family, and is related to broccoli, cauliflower, Brussels sprouts, kale and collards. Cabbage is low in calories and fat free. It is a good source of potassium, riboflavin, vitamins K and C, and fiber. This is a great alternative to cole slaw.
Prep Time 20 minutes
Total Time 20 minutes
Course Salad, Side Dish
Cuisine American
Servings 6
Calories 78.2 kcal

Equipment

  • 1 knife
  • 1 bowl

Ingredients
  

Salad

  • 4 cups cabbage red and green
  • 2 oranges peeled and cut into sections
  • 1 medium apple cored and diced
  • 1 cup cranberries or prunes cut into quarters
  • 1/2 cup scallions or 1 small only thinly sliced
  • 1/2 cup celery thinly sliced

Dressing

  • 1/4 cup orange juice concentrate frozen and then thawed
  • 1 tbsp vegetable oil
  • 2 tbsp apple cider vinegar or red wine vinegar
  • 1/4 tsp ground black pepper

Instructions
 

  • In a large bowl, whisk the orange juice concentrate, vegetable oil, vinegar and black pepper together with a fork.
  • Add the cabbage, oranges, apple, cranberries (or prunes) celery and scallions.
  • Toss to evenly coat.
  • Refrigerate until serving.

Notes

The nutritional information is automatically calculated and can vary based on ingredients and products used.
Nutrition Facts
Cabbage Orange Salad
Amount per Serving
Calories
78.2
% Daily Value*
Fat
 
0.2
g
0
%
Saturated Fat
 
0.05
g
0
%
Sodium
 
18.2
mg
1
%
Potassium
 
328.2
mg
7
%
Carbohydrates
 
19.2
g
6
%
Fiber
 
4
g
14
%
Sugar
 
13.3
g
Protein
 
1.7
g
3
%
Vitamin A
 
336.5
µg
37
%
Vitamin C
 
63
mg
70
%
Vitamin K
 
56.9
µg
47
%
Calcium
 
53.9
mg
4
%
Iron
 
0.5
mg
3
%
* Percent Daily Values are based on a 2000 calorie diet.
Keyword cabbage, fruit salad, oranges
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Apple Broccoli Chickpea Salad

Apple, Broccoli, Chickpea Salad

Broccoli, pecans, cranberries, carrots and apples come together to make an amazing salad with delicious flavors and textures. The creamy dressing on top makes this salad absolutely incredible!
Prep Time 20 minutes
Total Time 20 minutes
Course lunch, Salad, Side Dish
Cuisine American
Servings 6
Calories 206.2 kcal

Equipment

  • 1 knife
  • 1 cutting board
  • 1 bowl

Ingredients
  

Salad

  • 1 head broccoli chopped
  • 1 can chickpeas 15 oz
  • 2 cups apples diced
  • 1 cup carrots shredded
  • 1/3 cup green onions diced
  • 1/3 cup cranberries or raisins
  • 1/3 cup pecans or walnuts

Dressing

  • 1/4 cup olive oil
  • 1/4 cup apple cider vinegar
  • 1 tsp mustard brown or dijon
  • 1 tsp maple syrup
  • 1/4 avocado (optional)
  • 1 dash salt (to taste)
  • 1 dash pepper (to taste)

Instructions
 

  •  In a large bowl, add the chopped broccoli, chickpeas, apples, carrots, green onions, cranberries, and pecans.
  • Make the dressing by whisking together the vinegar, olive oil, mustard, maple syrup, salt and pepper. If using the avocado to make a creamy dressing, place all ingredients into a blender and blend until smooth.
  • Pour the dressing over the salad and toss to combine,

Notes

The nutritional information is automatically calculated and can vary based on ingredients and products used.
Nutrition Facts
Apple, Broccoli, Chickpea Salad
Amount per Serving
Calories
206.2
% Daily Value*
Fat
 
14.7
g
19
%
Saturated Fat
 
1.9
g
10
%
Sodium
 
66.6
mg
3
%
Potassium
 
528
mg
11
%
Carbohydrates
 
18.1
g
6
%
Fiber
 
5.7
g
20
%
Sugar
 
8.5
g
Protein
 
4
g
8
%
Vitamin A
 
4292.5
µg
477
%
Vitamin C
 
96.3
mg
107
%
Vitamin K
 
126.3
µg
105
%
Calcium
 
69.2
mg
5
%
Iron
 
1.2
mg
7
%
* Percent Daily Values are based on a 2000 calorie diet.
Keyword apples, broccoli, chickpeas, salad
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Apple Carrot Muffins

Apple Carrot Muffins

These muffins are made with wholesome ingredients, they're moist, fluffy, and delicious. See how easy it is easy to make healthy muffins.
Prep Time 20 minutes
Cook Time 20 minutes
Total Time 40 minutes
Course Breakfast, Snack
Cuisine American
Servings 12
Calories 173 kcal

Equipment

  • 1 muffin pan
  • 1 large mixing bowl
  • 1 grater
  • 1 medium bowl
  • 1 cooling rack

Ingredients
  

  • 1.75 cups flour
  • 1 1/2 tsp baking powder
  • 1/2 tsp baking soda
  • 2 tsp cinnamon ground
  • 1/2 tsp salt
  • 1/2 tsp ginger ground
  • 1/4 tsp nutmeg ground
  • 1 cup carrots peeled and grated
  • 1 cup apples peeled and grated
  • 1/2 cup walnuts rough chopped (optional)
  • 1/2 cup raisins golden if possible (tossed in 1 tsp flour)
  • 1/3 cup vegetable oil
  • 1/3 cup maple syrup
  • 2 eggs at room temperature
  • 1 cup Greek Yogurt plain
  • 1 tsp vanilla extract

Instructions
 

  • Heat oven to 350F/180C.
  • Mash the banana and sweet potato together. Grate the apples and carrot and mix in. Add the eggs, yoghurt, butter, syrup and mix.
  • Add the dry ingredients and fold everything together until well incorporated
  • Spoon into muffin tins (3/4 way full) and bake for 20 minutes or until springy to the touch.

Notes

The nutritional information is automatically calculated and can vary based on ingredients and products used.
Nutrition Facts
Apple Carrot Muffins
Amount per Serving
Calories
173
% Daily Value*
Fat
 
4.2
g
5
%
Saturated Fat
 
0.6
g
3
%
Sodium
 
222.4
mg
10
%
Potassium
 
192.4
mg
4
%
Carbohydrates
 
28.9
g
10
%
Fiber
 
2
g
7
%
Sugar
 
7.8
g
Protein
 
5.6
g
11
%
Vitamin A
 
1829.9
µg
203
%
Vitamin C
 
1.5
mg
2
%
Vitamin D
 
0.1
µg
1
%
Vitamin K
 
2
µg
2
%
Calcium
 
78.6
mg
6
%
Iron
 
1.4
mg
8
%
* Percent Daily Values are based on a 2000 calorie diet.
Keyword apple, carrots, muffins
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