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Vibrant Vegetable Soup

Vibrant Vegetable Soup

This healthy homemade vegetable soup is full of veggies, kale and quinoa. It’s easy to make and good for you, too! This soup makes great leftovers.
Prep Time 15 minutes
Cook Time 45 minutes
Total Time 1 hour
Course dinner, lunch, Soup
Cuisine American
Servings 6
Calories 229.6 kcal

Equipment

  • 1 large soup pot
  • 1 knife
  • 1 cutting board

Ingredients
  

  • 2 tbsp oil
  • 1 medium onion chopped
  • 3 carrots peeled and chopped
  • 2 celery stalks chopped
  • 2 cups vegetables frozen California Blend and frozen green beans
  • 6 cloves garlic
  • 1 cup quinoa rinsed, or leftover rice
  • 1/2 tsp dried thyme
  • 1 28 oz diced tomatoes
  • 6 cups low sodium vegetable broth
  • 2 bay leaves optional
  • 1 pinch red pepper flakes
  • 1 15 oz great northern beans or pinto beans
  • 1 cup kale chopped, tough ribs removed
  • 2 tsp lemon juice
  • 1 tsp parmesan cheese grated, optional
  • 1/4 tsp black pepper
  • 1/2 tsp salt

Instructions
 

  • Warm the olive oil in a large soup pot over medium heat. Once the oil is shimmering, add the chopped onion, carrot, celery, vegetables and a pinch of salt. Cook, stirring often, until the onion has softened and is turning translucent, about 6 to 8 minutes.
  • Add the garlic and thyme. Cook until fragrant while stirring frequently, about 1 minute. Pour in the diced tomatoes with their juices and cook for a few more minutes, stirring often.
  • Pour in the quinoa (if using), broth and the water. Add 1 teaspoon salt, 2 bay leaves (if using) and a pinch of red pepper flakes. Season generously with freshly ground black pepper. Raise heat and bring the mixture to a boil, then partially cover the pot and reduce heat to maintain a gentle simmer.
  • Cook for 25 minutes, then remove the lid and add the beans and the chopped greens (if using leftover rice, it should be added now). Continue simmering for 5 minutes or more, until the greens have softened to your liking.
  • Remove the pot from heat, then remove the bay leaves. Stir in 1 teaspoon lemon juice. Taste and season with more salt, pepper and/or lemon juice. Divide into bowls and top with grated Parmesan if desired.

Notes

The nutritional information is automatically calculated and can vary based on ingredients and products used.
Nutrition Facts
Vibrant Vegetable Soup
Amount per Serving
Calories
229.6
% Daily Value*
Fat
 
7
g
9
%
Saturated Fat
 
0.7
g
4
%
Sodium
 
256
mg
11
%
Potassium
 
472
mg
10
%
Carbohydrates
 
35.8
g
12
%
Fiber
 
7.2
g
26
%
Sugar
 
3.4
g
Protein
 
8.1
g
16
%
Vitamin A
 
9314.3
µg
1035
%
Vitamin C
 
21.6
mg
24
%
Vitamin K
 
53
µg
44
%
Calcium
 
81.7
mg
6
%
Iron
 
2.4
mg
13
%
* Percent Daily Values are based on a 2000 calorie diet.
Keyword kale, quinoa, soup, vegetable
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Noodles with Carrots, Spinach and Cabbage

Noodles with Carrots, Spinach and Cabbage

Noodles mixed with strands of carrot, cabbage, nutrient-packed spinach and crispy tofu in a delicious way, creating a refreshing  Asian-inspired noodle salad that delights the senses with a burst of colors and flavors.
Prep Time 30 minutes
Cook Time 30 minutes
Total Time 1 hour
Course dinner, lunch, Salad, Side Dish
Cuisine asian
Servings 8
Calories 362.8 kcal

Equipment

  • 1 baking dish
  • 1 pot large
  • 1 medium bowl
  • 1 small bowl
  • 1 large serving bowl

Ingredients
  

Salad

  • 1 lb tofu firm, drained and pressed
  • 1 lb noodles linguini
  • 4 cups spinach baby
  • 4 carrots peeled into ribbons
  • 1/2 cabbage red or green, medium, thinly sliced
  • 3 scallions cut into 1/2 inch pieces – mostly green

Dressing

  • 1/4 cup vegetable oil
  • 1/4 cup sesame seed oil toasted (optional- but adds great flavor (Substitute more oil if not available)
  • 4 tbsp reduced sodium soy sauce or Tamari
  • 2 tbsp rice wine vinegar
  • 2 tsp maple syrup
  • 2 tbsp mustard prepared
  • 1 tbsp ginger fresh – finely chopped

Instructions
 

  • Prepare the dressing and use 1/2 for marinating the tofu and the remainder for dressing the salad.
  • After pressing the tofu for 20-30 minutes, cube and toss the tofu in 1/2 the dressing . Marinate for 2 hours +.
  • Drain the tofu and bake at 400 degrees F for 20 -30 minutes until brown, stirring occasionally.
  • While the tofu is baking, cook the noodles in a large pot of salted boiling water until al dente. Drain and transfer to a large serving bowl.
  • Add spinach, cabbage, carrots, cooked tofu, scallions to the noodles and toss.
  • Pour the remainder of the saved dressing over the noodle salad and toss to combine until well coated. Enjoy!
  • Noodle salad will taste best if it sits in the refrigerator after dressing for a few hours or overnight.

Notes

The nutritional information is automatically calculated and can vary based on ingredients and products used.
Nutrition Facts
Noodles with Carrots, Spinach and Cabbage
Amount per Serving
Calories
362.8
% Daily Value*
Fat
 
10.5
g
13
%
Saturated Fat
 
1.5
g
8
%
Sodium
 
379.1
mg
16
%
Potassium
 
458.1
mg
10
%
Carbohydrates
 
52.7
g
18
%
Fiber
 
5.2
g
19
%
Sugar
 
6.3
g
Protein
 
14.9
g
30
%
Vitamin A
 
6605
µg
734
%
Vitamin C
 
27.7
mg
31
%
Vitamin K
 
130
µg
108
%
Calcium
 
140.7
mg
11
%
Iron
 
2.4
mg
13
%
* Percent Daily Values are based on a 2000 calorie diet.
Keyword cabbage, carrots, ginger, noodles
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Gingerbread Cake with Lemon Sauce

Gingerbread Cake with Lemon Sauce

Do you love the classic taste of molasses baked with warm spices like ginger, nutmeg, and cloves? Here is the perfect recipe for gingerbread cake. It is complimented so well by the lemony sauce. A traditional gingerbread cake with lemon sauce dates back to Colonial Virginia.
Prep Time 15 minutes
Cook Time 25 minutes
Total Time 40 minutes
Course Breakfast, Dessert, Gingerbread, Lemon Sauce, Snack
Cuisine American
Servings 9
Calories 275.8 kcal

Equipment

  • 2 bowls
  • 1 8×9 inch baking pan

Ingredients
  

Gingerbread Cake

  • 1 2/3 cups all-purpose flour
  • 1 1/2 tsp baking soda
  • 2 tsp ginger ground
  • 1 tsp cinnamon ground
  • 1/4 tsp cloves ground
  • 1/4 tsp nutmeg ground
  • 3/4 tsp salt
  • 1 egg large, lightly beaten
  • 1/2 cup vegetable oil
  • 1/2 cup sugar
  • 1/2 cup molasses Not Blackstrap

Lemon Sauce

  • 3/4 cup sugar
  • 2 tbsp cornstarch
  • 1 1/4 cups boiling water
  • 1 lemon juiced
  • 1 lemon zest
  • 1 tbsp salted butter
  • 1/4 tsp vanilla extract

Instructions
 

Instructions for Cake

  •  Preheat oven to 350°F.Grease and flour an 8-inch or 9-inch square baking pan, spray with   nonstick baking spray, or line with parchmentpaper; set aside.
  •  In a large mixing bowl, sift together the flour, baking soda, ginger, cinnamon, cloves, nutmeg, and salt.
  • In a separate bowl, whisk together the egg, oil, sugar, and molasses.
  • Add the egg mixture to the dry ingredients; stir just until combined. Do not over-mix.
  • Pour boiling water over the top of the mixture; stir until smooth.
  • Transfer the batter to the prepared pan.
  • Bake for 22-28 minutes, until a toothpick inserted in the center comes out clean. Be careful not to over bake the cake or it will become dry.
  • Cool on a wire rack before slicing. Dust with powdered sugar, top with a dollop of whipped cream, or drizzle warm lemon sauce over top.

Instructions for Lemon Sauce

  • In a small saucepan, whisk together sugar and cornstarch. Gradually add the boiling water.
  • Place the pan over medium heat on the stovetop.
  • Cook, stirring constantly, until the sauce thickens.
  • Remove from the heat. Add the lemon juice, lemon zest,butter, and vanilla extract.
  • Whisk just until the butter melts and the sauce is smooth.
  • Spoon or drizzle the sauce over individual slices of gingerbread.

Notes

The nutritional information is automatically calculated and can vary based on ingredients and products used.
The nutrition is calculated with the lemon sauce.  Following is the calculation without the lemon sauce:
Nutrition: Serving:  1 slice cake (not including lemon sauce) Calories: 137Kcal / Carbohydrates: 29g / Protein 3 g / Fat 1 g / Sugar 11g / Protein3g /  Sodium 385mg / Potassium 39 mg / Vitamin A 27IU / Calcium 10 mg / Iron 1 mg
Nutrition Facts
Gingerbread Cake with Lemon Sauce
Amount per Serving
Calories
275.8
% Daily Value*
Fat
 
2.1
g
3
%
Saturated Fat
 
1
g
5
%
Sodium
 
401.4
mg
17
%
Potassium
 
327
mg
7
%
Carbohydrates
 
37.5
g
13
%
Fiber
 
1.2
g
4
%
Sugar
 
17.2
g
Protein
 
3.2
g
6
%
Vitamin A
 
69
µg
8
%
Vitamin C
 
7.3
mg
8
%
Vitamin D
 
0.1
µg
1
%
Vitamin K
 
0.3
µg
0
%
Calcium
 
52
mg
4
%
Iron
 
2.2
mg
12
%
* Percent Daily Values are based on a 2000 calorie diet.
Keyword cake, gingerbread, lemon sauce
Tried this recipe?Let us know how it was!
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Beet Red Velvet Cake

Beet Red Velvet Cake

Red velvet beet cake: a no-dye recipe
Here is a cake with natural red velvet color without any food coloring! If you’re into moist, comforting cakes, but without using chemical food dyes, then this recipe is for you.
Loaded with fiber and other essential nutrients from the beets (that are considered as a superfood), this red velvet cake  is loaded with fiber and way healthier than its classic counterpart.
Prep Time 20 minutes
Cook Time 20 minutes
Total Time 40 minutes
Course Dessert
Cuisine American
Servings 12
Calories 298 kcal

Equipment

  • 3 bowls
  • 1 food processor
  • 1 baking pan (9×9) or muffin pan
  • 1 hand mixer

Ingredients
  

Red Velvet Cake

  • 1 3/4 cup all purpose flour
  • 1 cup granulated sugar
  • 2 tbsp cocoa powder
  • 1 1/2 tsp baking powder
  • 1/4 tsp cinnamon
  • 1 1/2 cups beets grated
  • 5 tbsp buttermilk
  • 1 tbsp distilled white vinegar
  • 1 1/2 tsp vanilla extract
  • 2 eggs room temperature
  • 5 tbsp cooking oil

Frosting

  • 8 oz cream cheese full fat
  • 1/2 cup Greek yogurt plain, 2%
  • 1/4 cup maple syrup
  • 1 tsp vanilla extract

Instructions
 

Beet Red Velvet Cake

  • Preheat oven to 350 F.  Line a12-hole muffin tin with cupcake liners. Or lightly oil and flour 9"x9" pan.
  • Sift flour, sugar, cocoa powder, baking powder and cinnamon into a large bowl.  Set aside
  • Place grated beetroots, buttermilk, vinegar, and vanilla into a food processor.  Process until smooth.  Add oil and eggs.  Process slightly.
  • Add beetroot mixture to the bowl with the flour mixture.  Fold in gently.
  • Fill 9"x9" pan, or add 1/4 cup of batter to each muffin hole.  Bake for 25 mins (pan) or 20 mins (muffins),until a toothpick inserted into center comes out clean.  Transfer to a wire rack to cool completely.  Frost with cream cheese frosting below.

Cream Cheese Frosting

  • Place all four frosting ingredients into a large bowl.  Use a hand mixer and beat at medium speed fora few minutes, until the frosting is smooth, very fluffy and nearly doubled in volume.  This recipes makes extra frosting. 

Notes

The nutritional information is automatically calculated and can vary based on ingredients and products used.
Nutrition Facts
Beet Red Velvet Cake
Amount per Serving
Calories
298
% Daily Value*
Fat
 
13.6
g
17
%
Saturated Fat
 
4.7
g
24
%
Sodium
 
147
mg
6
%
Potassium
 
159.6
mg
3
%
Carbohydrates
 
39.1
g
13
%
Fiber
 
1.3
g
5
%
Sugar
 
23.3
g
Protein
 
5.5
g
11
%
Vitamin A
 
309.8
µg
34
%
Vitamin C
 
0.8
mg
1
%
Vitamin D
 
0.2
µg
1
%
Vitamin K
 
4.7
µg
4
%
Calcium
 
82.8
mg
6
%
Iron
 
1.3
mg
7
%
* Percent Daily Values are based on a 2000 calorie diet.
Keyword cake, cream cheese, red velvet
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Apple Cinnamon Overnight Oats

Apple Cinnamon Overnight Oats

Adapted from www.TasteofHome.com
Prep Time 5 minutes
Cook Time 5 minutes
Total Time 7 minutes
Course Breakfast
Cuisine American
Servings 1
Calories 340.4 kcal

Equipment

  • 1 ball jar
  • 1 bowl
  • 1 knife

Ingredients
  

  • 1/2 cup oats (old-fashioned oats)
  • 1 pinch salt
  • 1 dash cinnamon ground
  • 1/2 medium apples with peel, cored and chopped
  • 1 Tbs. craisins
  • 1/2 Tbs. chia seeds
  • 1/2 Tbs flax seeds
  • 1 cup unsweetened almond milk

Optional Ingredients:

  • Toasted nuts of your choice.
  • Fresh pomegranate seeds.
  • Toasted coconut flakes.

Instructions
 

  • Clean and have ready a Ball jar (pint sized), or a large glass (16 oz or more).
  • Wash, core and dice 1/2 of a medium apple (do not remove peel). Gala, Honey-crisp or other local apple varieties work well. Set aside.
  • Toast nuts in a dry pan, checking often, until fragrant and slightly brown. Chop and set aside.
  • Prepare, measure and set aside the other ingredients, including any desired optional ingredients.
  • Assemble in the Ball jar, or glass, by creating 2 identical groups of layers. Milk will be added at the very end. So start with half of everything. Oats first, salt and cinnamon next. Then add dried fruit, apples and nuts. If using any optional ingredients, add where you think best. Then repeat the group of layers once more, starting with the oats and ending with the nuts. Finish by slowly adding all the milk so that it seeps down to moisten every layer.
  • Cover and chill overnight. Eat cold in the morning, straight out of the jar. Or if you prefer a warm breakfast, heat slightly in a pan or microwave. Enjoy!

Video

Notes

The nutritional information is automatically calculated and can vary based on ingredients and products used.
Nutrition Facts
Apple Cinnamon Overnight Oats
Amount per Serving
Calories
340.4
% Daily Value*
Fat
 
10
g
13
%
Saturated Fat
 
0.9
g
5
%
Sodium
 
370.1
mg
16
%
Potassium
 
284.6
mg
6
%
Carbohydrates
 
58.1
g
19
%
Fiber
 
11.8
g
42
%
Sugar
 
19.9
g
Protein
 
8.8
g
18
%
Vitamin C
 
4.2
mg
5
%
Vitamin K
 
2
µg
2
%
Calcium
 
371.7
mg
29
%
Iron
 
2.5
mg
14
%
* Percent Daily Values are based on a 2000 calorie diet.
Keyword apple, apples
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Hearty Green Appetizer Bites

Hearty Greens Appetizer Bites

Hearty leafy green vegetables are an important part of a healthy diet. They’re packed with vitamins, minerals and fiber but low in calories. Leafy green vegetables such as kale, spinach, Swiss chard, and Bok choy are high in vitamins, minerals, and fiber.
Prep Time 25 minutes
Cook Time 35 minutes
Total Time 1 hour
Course Appetizer, lunch, Snack
Cuisine American
Servings 4
Calories 289.8 kcal

Equipment

  • 1 knife
  • 1 skillet
  • 1 baking sheet

Ingredients
  

  • 2 bunches kale or any hearty green
  • 3 tbsp olive oil
  • 1 onion diced
  • 2 cloves garlic minced
  • 1/2 cup cilantro or parsley
  • 1 tbsp cumin seeds
  • 1.25 cups panko breadcrumbs
  • 1/4 cup feta crumbled
  • 2 eggs lightly beaten
  • 1/4 cup Parmesan cheese shredded and rough chopped

Instructions
 

  • Wash greens and dry well.  Pulse greens in a food processor or finely chop with a knife—they should be small but not purĂ©ed or mushy.  Set aside.
  • Heat oil in a large skillet over medium-low heat. Add the onion and salt.  Cook, stirring occasionally, until soft and lightly browned, about 10 minutes.  Add the garlic, parsley, and cumin seeds.  Stir for 30 seconds.
  • Add greens to pan and sautĂ© for 1 to 2 minutes, until they have wilted.  Turn the mixture into a large bowl.
  • Let mixture cool for 5 minutes.  Then add the feta and 1 cup of the breadcrumbs (set aside the remaining 1/4 cup).  Mix well and taste for seasoning – add more salt if necessary.  Then add 1 egg and mix to incorporate.  Squeeze a small ball of the mixture.  If it holds together, then begin portioning out the mixture into small balls.  If it doesn't hold together, then add another egg.
  • Combine the reserved breadcrumbs (1/4 cup) with the Parmesan cheese on a plate.  Roll the balls in the breadcrumb-Parmesan mixture and place on an ungreased baking sheet.
  • Bake at 400 degrees F for 20-25 minutes.  Serve immediately or at room temperature.  Eat as is, or try with a dip of Pomodoro sauce or yogurt ranch dressing.  Or combine bites, hummus and raw veggies in a pita sandwich.  The possibilities are endless!

Notes

  • Any hearty greens (beet, turnip, mustard, kale, chard, spinach, etc.) may be used here. More than 1 variety works well, too.  If greens have fibrous stems (kale, collards) remove stems and discard.
  • Fresh basil or fresh parsley may substitute for the cilantro.
  • 1 and 1/2 tsp of ground cumin may substitute, but 1 TBSP cumin seeds is preferred.
The nutritional information is automatically calculated and can vary based on ingredients and products used.
Nutrition Facts
Hearty Greens Appetizer Bites
Amount per Serving
Calories
289.8
% Daily Value*
Fat
 
18.6
g
24
%
Saturated Fat
 
4.8
g
24
%
Sodium
 
414.9
mg
18
%
Potassium
 
388.4
mg
8
%
Carbohydrates
 
20.9
g
7
%
Fiber
 
4.2
g
15
%
Sugar
 
3
g
Protein
 
11.4
g
23
%
Vitamin A
 
6855.4
µg
762
%
Vitamin C
 
63.9
mg
71
%
Vitamin D
 
0.5
µg
3
%
Vitamin K
 
267.8
µg
223
%
Calcium
 
356.4
mg
27
%
Iron
 
3.6
mg
20
%
* Percent Daily Values are based on a 2000 calorie diet.
Keyword appetizer, hearty greens
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Roasted Sweet Potato Black Bean Salad

Roasted Sweet Potato Black Bean Salad

A mixture of fresh greens, high fiber quinoa, roasted sweet potatoes and protein rich black beans creates a nutritious and healthy salad.
Prep Time 5 minutes
Cook Time 25 minutes
Total Time 30 minutes
Course dinner, lunch, Salad
Cuisine American
Servings 4
Calories 270.3 kcal

Equipment

  • 1 roasting pan
  • 1 knife1
  • 1 small pot

Ingredients
  

Salad

  • 2 cups sweet potatoes diced
  • 2 tbsp oil
  • 3/4 cup quinoa
  • 1/2 tsp garlic powder
  • 1 tsp paprika (optional)
  • 8 cups greens mixture of any greens, chopped
  • 1 cup black beans
  • 1 tsp everything bagel seasoning (optional)

Dressing

  • 2 tbsp oil
  • 2 tbsp apple cider vinegar
  • 1 tsp maple syrup or honey
  • 1 lemon juiced
  • 1 tsp mustard brown or dijon
  • 1/4 avocado (optional)
  • 1 dash salt
  • 1 dash pepper

Instructions
 

Salad

  • Preheat oven to 425 degrees F.
  • Wash and dice the sweet potatoes, then lay them on a baking sheet. Drizzle with oil and add seasoning to taste.
  • Roast the sweet potatoes for about 25 minutes, or until tender
  • Cook the quinoa according to package directions. Add salt (to taste), garlic powder, and smoked paprika to the quinoa halfway through the cooking process.
  • Combine the chopped greens, cooked black beans, roasted sweet potatoes, and cooked quinoa together in a large bowl.
  • Toss with the dressing

Dressing

  • Combine the oil, vinegar, maple syrup, mustard, salt, pepper and avocado (if using). Without the avocado place into a glass jar and shake all ingredients.
  • With the avocado, add all ingredients to a blender and blend until creamy.

Notes

The nutritional information is automatically calculated and can vary based on ingredients and products used.
Nutrition Facts
Roasted Sweet Potato Black Bean Salad
Amount per Serving
Calories
270.3
% Daily Value*
Fat
 
12.2
g
16
%
Saturated Fat
 
1.1
g
6
%
Sodium
 
100.2
mg
4
%
Potassium
 
546.3
mg
12
%
Carbohydrates
 
34.7
g
12
%
Fiber
 
6.6
g
24
%
Sugar
 
3.1
g
Protein
 
7.4
g
15
%
Vitamin A
 
7081.2
µg
787
%
Vitamin C
 
23.8
mg
26
%
Vitamin K
 
9.5
µg
8
%
Calcium
 
46.8
mg
4
%
Iron
 
2.4
mg
13
%
* Percent Daily Values are based on a 2000 calorie diet.
Keyword black beans, greens, quinoa, sweet potatoes
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Heavenly Fruit Salad (Himmel Futter)

Heavenly Fruit Salad (Himmel Futter)

Himmel Futter, which translates to heavenly food, or food of heaven. It’s a dessert with a little bit of everything — crunchy cake, juicy fruits, chewy dates and nuts, and rich whipped sweet cream. We chose this dessert for the days you have an abundance of fruit in your refrigerator and want to use it before it is too late to enjoy. This cake makes a special presentation that that feels decadent and tastes deliciously light.
Prep Time 12 minutes
Cook Time 30 minutes
Total Time 42 minutes
Course Dessert
Cuisine German
Servings 10
Calories 275 kcal

Equipment

  • 1 mixing bowl medium size
  • 1 baking pan 11×7 inch
  • 1 mixing spoon
  • 1 measuring cup
  • 1 knife
  • 1 hand mixer option for homemade whipped cream

Ingredients
  

Date and Walnut Layer

  • 2 eggs
  • 1/2 cup sugar
  • 4 tbsp flour
  • 1 tsp baking powder
  • 1/2 tsp salt
  • 1 1/4 cup dates dry, pitted and chopped
  • 1/2 cup walnuts chopped

Fruit Salad

  • 2 oranges peeled and cut into bite size pieces
  • 2 apples cut into small cubes
  • 1 banana sliced

Homemade Whipped Cream

  • 1 cup heavy whipping cream cold

Instructions
 

Cake Layer

  • Preheat oven to 350 degrees.
  • In a medium bowl, beat eggs lightly.
  • Add sugar and beat thoroughly, until mixture is light.
  • Add flour, baking powder, salt, dates and walnuts, and stir to combine.
  • Place in a greased 11-by-7-inch pan and bake in preheated oven for 30 minutes or until nicely browned. The cake does not rise and will be a thin layer.
  • Let the cake cool.

Fruit salad

  • Peel the oranges with a knife to remove all the white pith, and cut them in small segments.
  • Cut the peeled bananas into 1/2 inch slices quartered.
  • Cube the unpeeled apples.
  • Combine all fruit.

Whipped Cream

  • Pour heavy whipping cream into the cold bowl and whisk on high speed until medium to stiff peaks form, about 1 minute. Do not over beat.

Himmel Futter

  • Break the cake layer into pieces and place on a platter.
  • Arrange the fruit salad over the top.
  • Cover the fruit salad with the whipped cream.

Notes

Optional:  Make a fruit salad with whatever fruit is in your refrigerator.
Note: For quicker preparation used the spray canned whipped cream.
The nutritional information is automatically calculated and can vary based on ingredients and products used.
Nutrition Facts
Heavenly Fruit Salad (Himmel Futter)
Amount per Serving
Calories
275
% Daily Value*
Fat
 
13.5
g
17
%
Saturated Fat
 
6.1
g
31
%
Sodium
 
178.7
mg
8
%
Potassium
 
313.2
mg
7
%
Carbohydrates
 
38.5
g
13
%
Fiber
 
3.8
g
14
%
Sugar
 
30.2
g
Protein
 
3.9
g
8
%
Vitamin A
 
486.5
µg
54
%
Vitamin C
 
16.9
mg
19
%
Vitamin D
 
0.6
µg
3
%
Vitamin K
 
2.3
µg
2
%
Calcium
 
70.9
mg
5
%
Iron
 
0.8
mg
4
%
* Percent Daily Values are based on a 2000 calorie diet.
Keyword cake, dates, fruit, fruit salad, walnuts, whipped cream
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Bell Pepper & Lentil Salad

Bell Pepper and Lentil Salad

These small, gluten-free legumes pack a healthful punch. Lentils are rich in vitamins, minerals and fiber, without the fat or cholesterol of red meat. Lentils are a plant-based protein that are affordable, nutritious and can suit any cuisine or flavor.
Prep Time 25 minutes
Cooling lentils and refrigeration 1 hour 15 minutes
Total Time 1 hour 40 minutes
Course Main Course, Salad, Side Dish
Cuisine American
Servings 4
Calories 266.1 kcal

Equipment

  • 1 sauce pan with cover
  • 1 knife
  • 1 cutting board

Ingredients
  

  • 1 cup lentils dried green or brown
  • 2 cloves garlic finely chopped
  • 1/4 cup vinegar red preferred
  • 2 tbsp olive oil or vegetable oil
  • 1/4 tsp salt
  • 1/4 tsp black pepper
  • 1 tsp mustard brown prepared mustard
  • 2 bell pepper red or yellow preferred, cored, seeded ad cut into 1/2 inc pieces
  • 1 carrot medium, finely chopped
  • 1/2 onion small, chopped
  • 1/4 cup parsley fresh chopped (optional)

Instructions
 

  • Rinse the lentils well and pick over to remove any debris or pebbles.  Place lentils and garlic in a large saucepan.  Cover with 4 cups water and bring to a boil.  Turn heat to medium-low and cover pot.  Simmer until lentils are tender but not mushy, about  20 to 25minutes.
  • While lentils are cooking, mix together vinegar, oil, salt, pepper and mustard in a small bowl or glass jar. Set aside.
  • Chop the bell peppers, carrot, onion and parsley (optional) and set aside.
  • When lentils are done, drain well and place in a large mixing bowl.  Let cool for 15 minutes.
  • Add chopped vegetables and vinegar/oil mixture to the cooked lentils.  Toss all ingredients gently, but well.  Refrigerate for 1 hour to let flavors blend, before serving.

Notes

The nutritional information is automatically calculated and can vary based on ingredients and products used.
Nutrition Facts
Bell Pepper and Lentil Salad
Amount per Serving
Calories
266.1
% Daily Value*
Fat
 
7.8
g
10
%
Saturated Fat
 
1.1
g
6
%
Sodium
 
178.3
mg
8
%
Potassium
 
683.6
mg
15
%
Carbohydrates
 
36.1
g
12
%
Fiber
 
16.8
g
60
%
Sugar
 
4.9
g
Protein
 
13.5
g
27
%
Vitamin A
 
4747.2
µg
527
%
Vitamin C
 
85.6
mg
95
%
Vitamin K
 
73.3
µg
61
%
Calcium
 
49.6
mg
4
%
Iron
 
4.3
mg
24
%
* Percent Daily Values are based on a 2000 calorie diet.
Keyword bell pepper, bell peppers, lentils, salad
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