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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 puréed 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 sauté 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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Sheet Pan Huevos Rancheros

Sheet Pan Huevos Rancheros

This sheet pan twist on the classic huevos rancheros is the perfect meal for a crowd and an easy dinner-for-breakfast treat!
Adapted from MyRecipes.com
Prep Time 10 minutes
Cook Time 20 minutes
Total Time 30 minutes
Course Breakfast, Main Course
Servings 8
Calories

Ingredients
  

  • 10 corn tortillas
  • 2 teaspoons olive oil
  • 1 teaspoon salt divided
  • 1 1/2 teaspoons chili powder divide
  • 2 15-oz. cans black beans drained and rinsed
  • 2 cups pico de gallo roughly 1 and 1/2 cups chunky salsa may substitute
  • 1 Tbsp. chipotle chiles (canned) finely chopped
  • 1 Tbsp. adobo sauce (from 1 can)
  • 1 Tbsp. lime juice about 1/2 lime
  • 8 large eggs
  • 1 cup shredded Pepper Jack Cheese or other cheese of your choice
  • 1/3 cup fresh cilantro chopped (optional)
  • plain yogurt (optional)
  • avocado (optional)
  • hot sauce (optional)

Instructions
 

  • Preheat oven to 400°F. Arrange tortillas in a single layer on a lightly greased rimmed baking sheet, overlapping slightly.
  • Brush tortillas with oil, and sprinkle with 1/2 teaspoon each of the salt and chili powder. Set aside.
  • In a medium bowl, combine black beans, pico de gallo, chipotle chiles, adobo sauce, lime juice, and remaining 1/2 teaspoon salt and 1 teaspoon chili powder. Set aside.
  • Bake tortillas in preheated oven until lightly golden and toasted, about 15 minutes. Remove pan from oven and reduce oven temperature to 375°F.
  • Pour bean mixture evenly over hot tortillas, and create 8 shallow “wells” with the back of a spoon.
  • Crack 1 egg into each well and sprinkle pan contents with cheese. Bake at 375°F until egg whites are set and yolks are still runny, about 12 minutes. Sprinkle with optional cilantro and garnish with sour cream, avocado, and hot sauce, if desired. Serve immediately.

Video

Notes

Nutrition Info:
Per serving (8 total): Calories 324; Total Fat 13g; Sat Fat 5g; Sodium 686mg; Carbs 36; Fiber 10g; Total Sugars 3g; Added Sugars 0g; Protein 18g; Vit D 1mcg; Calcium 184mg; Iron 3mg; Potassium 515mg; Vit A 30% DV; Vit B1 30% DV; Vit B12 28% DV.
Keyword Eggs
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Spaghetti Squash Burrito Bowls

Spaghetti Squash Burrito Bowls

Adapted from: Adapted from Cookie and Kate
Course Main Course
Servings 4
Calories

Ingredients
  

Ingredients:

  • 2 medium spaghetti squash
  • 1-2 tsp olive oil
  • salt and pepper
  • 1 jar salsa verde
  • 1 avocado (ripe) diced

Spaghetti Squash Cabbage and Black Bean Slaw Ingredients:

  • 2 cups cabbage purple
  • 1 15 oz. can black beans
  • 1 red bell pepper chopped
  • 1/3 cup green onions (white and green parts) chopped
  • 1/3 cup fresh cilantro chopped
  • 2-3 Tbsp fresh lime juice 1 lime
  • 1 tsp olive oil
  • ¼ tsp salt
  • Optional: Pinch of red pepper flakes or Tbsp of minced jalapeno pepper, de-seeded

Optional Garnishes:

  • Chopped fresh cilantro
  • Crumbled feta cheese
  • Toasted pepitas

Instructions
 

  • Preheat the oven to 400 degrees F.
  • Line a baking sheet with parchment paper for easy clean-up
  • Cut the spaghetti squash in half lengthwise
  • Rub olive oil all over the squash halves
  • Sprinkle the insides of the squash with salt and pepper
  • Place them face down on the baking sheet
  • Roast for 40 -60 minutes until the flesh is easily pierced with a fork
  • Meanwhile, assemble the slaw
  • In a mixing bowl combine the cabbage, black beans, bell pepper, green onion, cilantro, lime juice, olive oil and salt.
  • Toss to combine and set aside to marinate
  • To assemble, use a fork to separate and fluff up the flesh of the spaghetti squash. It will look like spaghetti.
  • Divide the cabbage slaw into each squash “bowl” and add ¼ cup salsa verde and the diced avocado on top.
  • Finish to bowls with cilantro and the optional feta cheese and pepitas.

Video

Notes

**Notes:
Bowls can be stored, covered up to 3 days in the refrigerator.
Nutrition:
Calories: 357kcal | Carbohydrates: 49g | Protein: 13g | Fat: 15g | Saturated Fat: 3g | Cholesterol: 0mg | Sodium: 638mg | Potassium: 1137mg | Fiber: 19g | Sugar:10g | Vitamin A: 38%| Vitamin C: 159%|Calcium: 138mg | Iron: 4mg
Keyword Spaghetti Squash, squash
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Quick Cucumber Pickles

Quick Cucumber Pickles

Course Snack
Servings 6
Calories 27.3 kcal

Ingredients
  

  • 4 medium cucumbers
  • ¼ cup white vinegar
  • 2 teaspoons sugar
  • ¼ teaspoon salt
  • 1/4 teaspoon ground black pepper
  • ¼ teaspoon red pepper flakes
  • ½ small red or white onion sliced thin

Instructions
 

  • Wash the cucumbers but do not peel. Slice the cucumbers ¼-inch thick.
  • In a bowl, stir together the vinegar, sugar, salt, black pepper and red
  • pepper flakes. Stir until the sugar is dissolved.
  • Add the cucumber and sliced onion to the bowl. Toss well, then cover and refrigerate.
  • Let marinate for a couple of hours before serving, turning occasionally.

Video

Notes

Nutrition Facts:
Calories: 53, Fiber 2.5g, Protein 1.4g, Sugars 8g, Carbs 13g, Sodium 5mg, Calcium 36mg, Potassium 315mg, Magnesium 28mg
Try some variations on the basic recipe—
1) Make a traditional pickle: reduce the sugar to ½ teaspoon, add ¼ cup
chopped fresh dill and 1 teaspoon finely chopped fresh garlic.
2) Make an Asian-inspired pickle: add ½ bell pepper cut in thin slivers, 1 medium carrot sliced thin, and 2 teaspoons finely chopped fresh ginger.
Nutrition Facts
Quick Cucumber Pickles
Amount per Serving
Calories
27.3
% Daily Value*
Fat
 
0.2
g
0
%
Saturated Fat
 
0.1
g
1
%
Sodium
 
101.6
mg
4
%
Potassium
 
195.6
mg
4
%
Carbohydrates
 
5.2
g
2
%
Fiber
 
1.1
g
4
%
Sugar
 
3.6
g
Protein
 
0.9
g
2
%
Vitamin A
 
121.2
µg
13
%
Vitamin C
 
5
mg
6
%
Vitamin K
 
9.6
µg
8
%
Calcium
 
20.9
mg
2
%
Iron
 
0.3
mg
2
%
Added Sugar
 
1.33
g
3
%
* Percent Daily Values are based on a 2000 calorie diet.
Keyword cucumber
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