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Recipes

Chickpea Carrot Salad

Chickpea Carrot Salad

This carrot and chickpea salad recipe is a refreshing and different spin on a carrot salad. It is easy to make and will last in your refrigerator for days. You can also serve this salad over fresh greens with extra oil and vinegar, make a wrap out of it with hummus, or as a sandwich, etc.
Prep Time 15 minutes
Cook Time 5 minutes
Total Time 20 minutes
Course Salad
Cuisine American
Servings 6 people
Calories 200 kcal

Equipment

  • 1 bowl
  • 1 skillet
  • 1 jar

Ingredients
  

  • 2 cans chickpeas 15 ounces each, or 3 cups cooked chickpeas
  • 2 cups carrots grated, about 3/4 pound of 5 to 6 medium carrots, peeled and grated on the large holes of a box grater or in a food processor fitted with a grating attachment
  • 1 cup celery diced
  • 1/2 cup raisins
  • 1/4 cup onion diced
  • 1/2 cup parsley chopped, or cilantro or basil (optional)
  • 1/2 cup pepitas (hulled pumpkin seeds)
  • 1/3 cup extra-virgin olive oil
  • 1/3 cup red wine vinegar
  • 1 clove garlic minced
  • 1/4 tsp salt
  • 1/4 tsp ground black pepper

Instructions
 

Salad

  • In a medium serving bowl, combine the chickpeas, carrots, celery, onions, and herbs. Set aside.
  • Toast the pepitas (pumpkin seeds) in a small skillet over medium heat, stirring frequently, until they are starting to turn golden and make little popping noises, about 5 minutes. Set aside to cool for a few minutes.

Dressing

  • To prepare the dressing, in a glass jar or small bowl, combine the olive oil, vinegar, garlic, salt, and pepper. Shake or whisk until blended and pour all of the dressing over the chickpea mixture. ( or blend the dressing for a creamier dressing).
  • Add the toasted pepitas and raisins to the bowl and stir to combine.
  • For the best flavor, let the salad marinate for 30 minutes or even overnight in the refrigerator.

Notes

  • You can also serve this salad over fresh greens with extra oil and vinegar, make a wrap out of it with hummus, or as a sandwich, etc.

Notes

The nutritional information is automatically calculated and can vary based on ingredients and products used.
 
Nutrition Facts
Chickpea Carrot Salad
Amount per Serving
Calories
200
% Daily Value*
Fat
 
14.9
g
19
%
Saturated Fat
 
2.2
g
11
%
Sodium
 
148.1
mg
6
%
Potassium
 
370
mg
8
%
Carbohydrates
 
15.9
g
5
%
Fiber
 
2.9
g
10
%
Sugar
 
2.7
g
Protein
 
2.7
g
5
%
Vitamin A
 
7626.3
µg
847
%
Vitamin C
 
11.2
mg
12
%
Vitamin K
 
100.4
µg
84
%
Calcium
 
37.5
mg
3
%
Iron
 
1.4
mg
8
%
* Percent Daily Values are based on a 2000 calorie diet.
Keyword carrots, celery, chickpea, herbs, pepitas, salad
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Lemon-Blueberry Dutch Baby

Lemon-Blueberry Dutch Baby

An easy-to-prepare and eye-catching brunch option, this Dutch baby emerges from the oven golden and puffed, like a giant popover.
Adapted from SaparitoKitchen.com
Prep Time 10 minutes
Cook Time 25 minutes
Total Time 35 minutes
Course Breakfast
Cuisine American
Servings 4
Calories 207.4 kcal

Ingredients
  

  • 3 large eggs room temperature
  • ½ cup whole milk room temperature
  • ½ cup all purpose flour
  • 1 Tablespoon granulated sugar
  • 1 Tablespoon fresh lemon juice approximately ½ lemon
  • pinch kosher salt
  • 2 Tablespoons unsalted butter room temperature
  • 1/2 cup (or more) blueberries fresh
  • a dusting of powdered sugar
  • lemon zest from 1/2 lemon
  • 1/4 cup lemon curd or blueberry jam as topping optional

Instructions
 

  • Preheat the oven to 425Ëš F with a 10 inch cast iron skillet. An oven-safe skillet or round cake pan may substitute.
  • Combine eggs, milk, flour, sugar, lemon juice and salt and beat well with a whisk until smooth. Scrape down the sides and make sure everything is well combined.
  • Place butter in the preheated skillet. Return pan to the oven briefly until butter is just melted – careful not to overcook! Remove skillet from oven and tilt the pan so butter coats the entire bottom of the skillet.
  • Pour the prepared batter into the skillet and return it to the oven to bake for 20-25 minutes, or until it is puffed up and golden brown.
  • Remove Dutch baby from the oven and serve immediately topped with fresh blueberries, powdered sugar, and lemon zest. For a flavor boost, top with lemon curd or blueberry jam.

Video

Notes

Make sure the eggs, milk, and butter are at room temperature to provide for optimal mixing and maximum fluffiness!
Remember to preheat the pan in the oven. It needs to be very hot to create steam from the batter to puff up the Dutch baby.
The Dutch baby will start to deflate after removing it from the oven so it’s best to serve it hot and fresh out of the oven.
Instead of fresh blueberries, try fresh strawberries or raspberries. Whipped cream topping is tasty, too.
Nutrition:
Per serving (1/4 of recipe, not including optional topping): Calories 211; Total Fat 11g; Sat Fat 5g; Cholesterol 158mg; Sodium 100mg; Potassium 127mg; Total Carb 21g; Fiber 1g; Total Sugars 8g; Added Sugars 4g; Protein 8g; Vit D 6%DV; Calcium 5%DV; Iron 7%DV; Vit B2 26% DV; Vit B12 24%DV; Selenium 33%DV.
Nutrition Facts
Lemon-Blueberry Dutch Baby
Amount per Serving
Calories
207.4
% Daily Value*
Fat
 
10.5
g
13
%
Saturated Fat
 
5.4
g
27
%
Sodium
 
66.2
mg
3
%
Potassium
 
138.7
mg
3
%
Carbohydrates
 
20.9
g
7
%
Fiber
 
1.1
g
4
%
Sugar
 
7.6
g
Protein
 
7.6
g
15
%
Vitamin A
 
442.8
µg
49
%
Vitamin C
 
2.9
mg
3
%
Vitamin D
 
1.2
µg
6
%
Vitamin K
 
6.4
µg
5
%
Calcium
 
64.3
mg
5
%
Iron
 
1.5
mg
8
%
* Percent Daily Values are based on a 2000 calorie diet.
Keyword blueberries
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Avocado Toast with Poached Eggs

Avocado Toast with Poached Eggs

Avocado toast is creamy, crisp and so satisfying. It’s a delicious and simple breakfast, snack or light meal.
Prep Time 10 minutes
Cook Time 5 minutes
Total Time 15 minutes
Course Main Course
Cuisine American
Servings 2
Calories 194.8 kcal

Equipment

  • 1 toaster
  • 1 pot medium
  • 1 bowl

Ingredients
  

  • 1 large ripe avocado
  • 1 lemon zest and juice
  • 1 ½ tsp olive oil
  • ¼ tsp salt
  • ¼ tsp pepper
  • 2 slices bread wholesome
  • ½ cup arugula or other tender greens
  • 1 tsp white vinegar optional
  • 4 radishes sliced thinly
  • 2 large eggs
  • Pinch Zaatar spice or substitute with cumin sumac or coriander (optional)
  • Aleppo chili flakes optional
  • Zhoug sauce optional or salsa or other flavorful sauce

Instructions
 

  • Set a medium pot, filled with 2-3 inches of lightly salted water with a teaspoon of white vinegar (optional) to boil on the stove. Crack the eggs into a bowl, taking care to keep yolks intact, set them aside.
  • Cut the avocado in half, remove the seed and scoop out the flesh into a small bowl. Add 1 teaspoon zest, the juice from half a lemon, 2 teaspoons oil, salt, and pepper to taste, and stir and mash with a fork to combine. It does not need to be smooth. Toast the bread.
  • Slice the radishes.
  • Add lemon juice, olive oil, and a pinch of salt to the arugula and mix well.
  • Once the water is boiling turn the heat down so it’s just simmering. Gently slip the eggs right into the simmering water. Cook for 2-3 minutes or until egg white is set. Turn heat off.
  • Spread 1/2 of the avocado mixture on the toast. Top with sliced radish. Top with a mound of baby arugula.
  • Using a slotted spoon, loosen the egg carefully from the pan and place the poached egg over the arugula.
  • Sprinkle the Egg with salt, pepper and a generous pinch of Zaatar spice. Add aleppo chili flakes if you like or a drizzle of your sauce of choice.
  • Serve immediately while yolks are still warm!

Video

Notes

Per serving (2 total): Calories 440; Total Fat 22g; Sat Fat 0g; Sodium 599mg; Carbs 41; Fiber11g; Total Sugars 8g; Added Sugars 0g; Protein 17g; Vit D 0mcg; Calcium 88mg; Iron 4mg; Potassium
728mg; Magnesium: 66mg; Vit A 12% DV; Vit C 62% DV; Vit K 8% DV; Vit B1 35% DV.
Nutrition Facts
Avocado Toast with Poached Eggs
Amount per Serving
Calories
194.8
% Daily Value*
Fat
 
9.3
g
12
%
Saturated Fat
 
2.2
g
11
%
Sodium
 
499.9
mg
22
%
Potassium
 
226
mg
5
%
Carbohydrates
 
19.4
g
6
%
Fiber
 
2.9
g
10
%
Sugar
 
3.4
g
Protein
 
10.1
g
20
%
Vitamin A
 
403.7
µg
45
%
Vitamin C
 
30.7
mg
34
%
Vitamin D
 
1
µg
5
%
Vitamin K
 
9.4
µg
8
%
Calcium
 
88.6
mg
7
%
Iron
 
2.4
mg
13
%
* Percent Daily Values are based on a 2000 calorie diet.
Keyword avocado, Eggs
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Eggplant Tomato Pie

Eggplant Tomato Pie

Adapted from: PoshinProgress.com
Prep Time 10 minutes
Cook Time 28 minutes
Total Time 38 minutes
Course Main Course
Cuisine American
Servings 8
Calories 129.1 kcal

Ingredients
  

  • 1 large eggplant
  • 6 tomatoes Roma, sliced into half-inch rounds
  • 1 Tbsp oil for sautéing onion & garlic
  • 1 medium red onion diced
  • 2 cloves garlic chopped
  • 1 cup panko or regular breadcrumbs
  • 1/4 cup parmesan cheese grated
  • 1 egg
  • 4 ounces mozzarella cheese shredded
  • 1-2 Tbsp parsley flat-leafed Italian parsley & basil*
  • Salt and pepper to taste
  • * If fresh herbs are not available substitute for 1-2 tsp. each dried parsley and dried basil.*

Instructions
 

  • Cube eggplant and boil in salted water until soft, about 10 minutes.
  • While eggplant is cooking, sauté onions and garlic in oil over medium heat until translucent and fragrant, being careful to not burn the garlic. Then set aside.
  • When eggplant is soft, drain water well and mash.
  • To eggplant mash, add sautéed onion, garlic, breadcrumbs, parmesan, egg and fresh herbs. Mix well.
  • Lightly oil a pie pan or cast iron skillet. Layer the bottom of the pan with tomato slices. Add eggplant mixture. Top mixture with the rest of the tomatoes.
  • Add shredded mozzarella and sprinkle with additional fresh parsley and basil, if available. Bake at 350 F for 30 minutes or until golden brown. Enjoy!

Video

Notes

Nutrition:
Per serving (8 total): Calories 150; Total Fat 5.4g; Saturated Fat 3g; Cholesterol 38.6mg; Sodium
190.9mg; Carbohydrates 19.2g; Fiber 3.3g; Total Sugars 4.8g; Added Sugars 0g; Protein 7.3g; Vit D 0.2mcg; Calcium 140.6 mg; Iron 1.2 mg; Potassium 308.3mg; Vit A 53.5% DV; Vit C 26.8%
Nutrition Facts
Eggplant Tomato Pie
Amount per Serving
Calories
129.1
% Daily Value*
Fat
 
6.8
g
9
%
Saturated Fat
 
2.8
g
14
%
Sodium
 
204.7
mg
9
%
Potassium
 
195.1
mg
4
%
Carbohydrates
 
10.8
g
4
%
Fiber
 
2.3
g
8
%
Sugar
 
3.3
g
Protein
 
6.7
g
13
%
Vitamin A
 
207.2
µg
23
%
Vitamin C
 
3.2
mg
4
%
Vitamin D
 
0.2
µg
1
%
Vitamin K
 
12.4
µg
10
%
Calcium
 
136
mg
10
%
Iron
 
0.8
mg
4
%
* Percent Daily Values are based on a 2000 calorie diet.
Keyword eggplant, tomato, tomatoes
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Emerald Green Salad

Emerald Green Salad

Adapted from WillMakeAgain.com
Whether or not you celebrate St. Patrick's Day, this all-things-green salad is a great way to welcome spring. Tender greens, early asparagus and crunchy snap peas combine for a delicious and easy-to-prepare side salad that goes well with just about any soup or main dish!
Prep Time 20 minutes
Total Time 20 minutes
Course Salad
Cuisine American
Servings 8
Calories 163 kcal

Ingredients
  

Salad Ingredients:

  • 1 1/2 cups green peas frozen
  • 1 bunch asparagus ends trimmed off, cut into & pieces
  • 4 cups sugar snap peas cut (~ 12 oz.)
  • 5 cups spinach baby kale, watercress, or other greens may substitute
  • 1 cup flat-leaf parsley chopped coarsely (optional)
  • 1/2 cup mint leaves fresh, torn (optional)
  • 1 avocado firm-ripe, peeled and cubed

Dressing Ingredients:

  • 3 Tbsp. shallots minced, optional
  • 3 Tbsp. olive oil
  • 1 lemon zest of large
  • lemon juice from that lemon you just zested
  • 1 Tbsp. Dijon mustard
  • 1 – 2 tsp. maple syrup or honey
  • 1/2 tsp. salt
  • 1/2 tsp black pepper

Instructions
 

  • Place the dressing ingredients in a jar or bowl. Shake or whisk to combine. Set aside and allow flavors to blend.
  • Put the frozen peas in a colander and rinse under hot water to defrost. Set aside to drain. Blot with a towel, if necessary, to remove excess water.
  • Place trimmed, cut asparagus in a pot of boiling water. Blanch for ~ 3 minutes, until color brightens, but asparagus is still a bit firm. Remove from boiling water and put in an ice water bath to stop the cooking process. Drain and blot dry.
  • You may leave sugar snap peas raw, or cook al dente, like the asparagus. Then angle-cut sugar snap pods in halves or thirds, depending on size.
  • You may do steps 1-4 up to two days in advance, if you want.
  • Combine the peas, asparagus and snap peas with the remaining salad ingredients in a large bowl. Drizzle on the salad dressing, toss to combine and serve immediately. Enjoy!

Video

Notes

Nutrition:
Per serving (1/8 of recipe) including optional ingredients: Calories 132; Total Fat 8g; Sat Fat 1g; Cholesterol 0mg; Sodium 37g; Total Carb 12g; Fiber 4g; Total Sugars 5g; Added Sugars 1g; Protein 5g; Vit D 0mcg; Calcium 98mg; Iron 3mg; Potassium 389mg; Vit K 178% DV; Vit A 73%DV; Vit C 53%DV.
Nutrition Facts
Emerald Green Salad
Amount per Serving
Calories
163
% Daily Value*
Fat
 
9.8
g
13
%
Saturated Fat
 
1.4
g
7
%
Sodium
 
166.9
mg
7
%
Potassium
 
605
mg
13
%
Carbohydrates
 
16.3
g
5
%
Fiber
 
7.2
g
26
%
Sugar
 
6
g
Protein
 
5.8
g
12
%
Vitamin A
 
3717.2
µg
413
%
Vitamin C
 
69.7
mg
77
%
Vitamin K
 
264.8
µg
221
%
Calcium
 
88.2
mg
7
%
Iron
 
4.1
mg
23
%
* Percent Daily Values are based on a 2000 calorie diet.
Keyword asparagus, avocado, kale, peas, spinach, sugar snap peas
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Mashed Potato and Cabbage Pancakes

Mashed Potato and Cabbage Pancakes

Adapted from: The New York Times – Martha Rose Shulman Servings: 6 Makes about 2 to 2 1/2 dozen small pancakes
Prep Time 10 minutes
Cook Time 20 minutes
Total Time 30 minutes
Course Appetizer, Side Dish
Cuisine American, Irish
Servings 6
Calories 284 kcal

Equipment

  • 1 steamer
  • 1 skillet

Ingredients
  

  • 2 cups cabbage finely chopped steamed, about 1 pound cabbage
  • 2 ½ cups potatoes mashed
  • ½ cup chives chopped
  • ¼ cup all-purpose flour or gluten free if appropriate
  • 2 eggs
  • 1 1/2 – 2 Tbsp butter
  • 1 teaspoon baking powder
  • 1 dash salt
  • 1 dash pepper freshly ground
  • 3- 4 tablespoons oil or frying

Instructions
 

  • To prepare the cabbage, remove the outer leaves and quarter a small head or 1/2 of a larger head. Core and place in a steamer above 1 inch of boiling water. Steam 10 to 15 minutes, until tender when pierced with a knife or skewer.
  • Remove from the heat and allow to cool, then squeeze out water, and chop fine.
  • Prepare the mashed potatoes (about 1 pound 2 ounces potatoes, peeled, cut into chunks and steamed until tender – about 20 minutes – then mashed with a potato masher or a fork) and add the butter.
  • Mix the potatoes and cabbage in a bowl. Add the chives, baking powder, salt, pepper, garlic powder, and flour.
  • Beat the eggs and stir in.
  • Begin heating a large heavy skillet over medium heat. Heat the oven to 300 degrees. Add 2 tablespoons of the oil and when it is hot carefully scoop up heaped tablespoons of the potato mixture and use a spoon or spatula to ease them out of the spoon into the pan.
  • Gently flatten the mounds slightly with the back of a spoon or a spatula
  • Brown on the first side – about 2 or 3 minutes – and using a spatula, flip the mounds over and gently push them down again. Brown on the other side and remove to a baking sheet (finished pancakes can be kept warm in the oven until all the pancakes are finished). Continue with the remaining potato mixture, adding oil to the pan as necessary.
  • These pancakes make a great side dish with eggs for breakfast or with your dinner choice.

Video

Notes

Nutrition Information: Per serving: Calories: 188 Total Fat 8g; Saturated Fat 2g; Cholesterol 62mg; Sodium 260mg; Carbohydrates 26g; Fiber 3g; Total Sugars 3g; Added Sugars 0g; Protein 5g; Calcium 101mg; Iron 1mg; Potassium 444mg Magnesium 31mg; Vit A 10% DV; Vit C 46%DV
Nutrition Facts
Mashed Potato and Cabbage Pancakes
Amount per Serving
Calories
284
% Daily Value*
Fat
 
20.7
g
27
%
Saturated Fat
 
3.5
g
18
%
Sodium
 
130.1
mg
6
%
Potassium
 
444.9
mg
9
%
Carbohydrates
 
21.1
g
7
%
Fiber
 
2.7
g
10
%
Sugar
 
1.6
g
Protein
 
4.6
g
9
%
Vitamin A
 
336.5
µg
37
%
Vitamin C
 
27.7
mg
31
%
Vitamin D
 
0.3
µg
2
%
Vitamin K
 
38.5
µg
32
%
Calcium
 
72
mg
6
%
Iron
 
1.4
mg
8
%
* Percent Daily Values are based on a 2000 calorie diet.
Keyword cabbage, potato, potatoes
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Strawberry Banana Baked Oatmeal

Strawberry Banana Baked Oatmeal

Adapted from: AmbitiousKitchen.com
Prep Time 10 minutes
Cook Time 30 minutes
Total Time 40 minutes
Course Breakfast
Cuisine American
Servings 9
Calories 162.5 kcal

Equipment

  • 1 mixing bowl
  • 1` baking pan

Ingredients
  

  • 1 cup banana mashed, about 2-3 medium bananas
  • 2 eggs
  • 1 ½ cups almond milk unsweetened vanilla or another milk alternative
  • 2 tbsp coconut oil Melted and cooled. Can sub melted butter
  • 1 tsp vanilla extract
  • 2 ½ cups old fashion rolled oats
  • 1 tsp baking powder
  • ½ tsp cinnamon
  • ¼ tsp salt
  • ¾ cup strawberries diced
  • 1 tbsp almond butter or nut butter of your choice
  • *Feel free to add 1/3 cup mini chocolate chips for a sweet treat!*

Instructions
 

  • Preheat oven to 350 degrees F. Spray a 9×9 pan with nonstick cooking spray.
  • In a large bowl mix together mashed banana, eggs, almond milk, coconut oil and vanilla until mostly smooth.
  • Next add in rolled oats, baking powder, cinnamon, and salt until well combined. Finally, gently fold in strawberries and chocolate chips (if using).
  • Pour mixture into prepared pan and bake for 25-35 minutes until edges start to become slightly golden brown. Serve warm with a tablespoon of almond butter, or nut butter of your choice. Enjoy this tasty snack!

Video

Notes

Nutrition: The nutritional information is automatically calculated and can vary based on ingredients and products used.
Nutrition Facts
Strawberry Banana Baked Oatmeal
Amount per Serving
Calories
162.5
% Daily Value*
Fat
 
7.1
g
9
%
Saturated Fat
 
3.2
g
16
%
Sodium
 
181.6
mg
8
%
Potassium
 
187.6
mg
4
%
Carbohydrates
 
20.8
g
7
%
Fiber
 
3.3
g
12
%
Sugar
 
3.1
g
Protein
 
5.1
g
10
%
Vitamin A
 
65.3
µg
7
%
Vitamin C
 
8.5
mg
9
%
Vitamin D
 
0.2
µg
1
%
Vitamin K
 
0.9
µg
1
%
Calcium
 
103.5
mg
8
%
Iron
 
1.3
mg
7
%
* Percent Daily Values are based on a 2000 calorie diet.
Keyword banana, strawberries
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Strawberry Basil Quinoa Salad

Plated Strawberry Basil Quinoa Salad

Strawberry Basil Quinoa Salad

Adapted from: https://www.ambitiouskitchen.com/
Prep Time 5 minutes
Cook Time 20 minutes
Total Time 25 minutes
Course Salad
Cuisine American
Servings 6
Calories 218.4 kcal

Equipment

  • 1 sauce pan
  • 1 bowl
  • 1 blender

Ingredients
  

  • 3/4 cup quinoa rinsed
  • 1 1/4 cups strawberries quartered
  • 3-4 Tbsp basil chopped fresh, about 5-6 leaves
  • 1 15 oz can chickpeas or cannellini beans, rinsed
  • 1/4 cup sunflower seeds roasted
  • 4 ounces feta crumbled, or cheese of your choice

For lemon dressing:

  • 2 Tbsp olive oil
  • 1/4 cup lemon juice freshly squeezed ~ 1 lemon
  • 1 clove garlic minced
  • 1 tsp maple syrup or honey, or sugar
  • 1 large leaf basil chopped
  • 1/8 tsp each salt + pepper

Instructions
 

  • In a medium saucepan, bring 1 ½ cups of water to a boil. Add rinsed quinoa and return mixture to a boil. Cover, reduce heat to low and simmer for 15 minutes or until quinoa absorbs all of the water. Remove from heat, fluff quinoa with fork and place in a large bowl. Cool for about 10 minutes. You will have roughly 2 cups of cooked quinoa.
  • While quinoa is cooking, make the dressing by placing olive oil, lemon juice, garlic, maple syrup, basil, salt and pepper in blender. Blend/process for 10-15 seconds. Then pour dressing over cooled quinoa and stir gently to combine.
  • Fold in strawberries, basil and chickpeas (chicken may substitute). Place salad in refrigerator for few hours to let flavors marinate together. Once ready to serve, garnish salad with feta cheese, sunflower seeds and extra basil if available. Serve as is or over a bed of greens. Enjoy!

Video

Notes

The nutritional information is automatically calculated and can vary based on ingredients and products used.
Nutrition Facts
Strawberry Basil Quinoa Salad
Amount per Serving
Calories
218.4
% Daily Value*
Fat
 
13
g
17
%
Saturated Fat
 
3.6
g
18
%
Sodium
 
217.8
mg
9
%
Potassium
 
232.3
mg
5
%
Carbohydrates
 
19.5
g
7
%
Fiber
 
2.6
g
9
%
Sugar
 
2.6
g
Protein
 
7.2
g
14
%
Vitamin A
 
151.4
µg
17
%
Vitamin C
 
22
mg
24
%
Vitamin D
 
0.1
µg
1
%
Vitamin K
 
8.7
µg
7
%
Calcium
 
117.3
mg
9
%
Iron
 
1.6
mg
9
%
* Percent Daily Values are based on a 2000 calorie diet.
Keyword basil, quinoa, strawberries
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Warm Roasted Cauliflower Salad

Warm Roasted Cauliflower Salad

Recipe courtesy of Susan Seaburg This recipe is adaptable to your preferred spice profile. In the summer, try making it with fresh tomatoes instead of canned. Leftovers are always tasty, warm or cold.
Prep Time 10 minutes
Total Time 35 minutes
Course Salad
Servings 8
Calories

Ingredients
  

  • 1 large head cauliflower washed
  • 3 Tablespoons olive oil divided
  • 1 can tomatoes diced, drained
  • 2-3 garlic cloves sliced thin
  • 1 can garbanzo beans drained and rinsed
  • Salt and pepper to taste
  • optional spices to taste: try smoked paprika; cumin; turmeric; chili powder or other

Instructions
 

  • Break cauliflower into medium florets
  • Toss cauliflower in a bowl with 2.5 Tbsp olive oil
  • Place in a lightly-oiled or parchment-covered sheet pan (large).
  • Roast in preheated 375 F oven for 15 minutes.
  • Remove pan and sprinkle with salt, pepper and optional spices. Add drained tomatoes. Stir/flip the cauliflower, tomatoes and spices. Return pan to the oven and roast for another 15 minutes.
  • In the meantime, put sliced garlic and drained garbanzos in bowl and toss with remaining 1/2 Tbsp olive oil.
  • Remove pan from oven at 30 minute mark, add garlic + garbanzo mixture and stir all.
  • Cook for another 5-10 minutes, watching carefully to avoid burning the garlic and garbanzos. Enjoy!

Video

Notes

Nutrition:
Per serving (1/8 of recipe): Calories 161; Total Fat 7g; Sat Fat 1g; Sodium 229mg; Carbs 20g; Fiber 7g; Total Sugars 6g; Added Sugars 0g; Protein 6g; Vit D 0mcg; Calcium 50mg; Iron 1mg; Potassium 482mg; Vit C 57% DV; Manganese 29%DV; Folate 21%DV.
Keyword cauliflower
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Asparagus Soup

Asparagus Soup

Course Soup
Calories

Ingredients
  

  • 1 tablespoon butter unsalted, or oil
  • 1 large onion finely chopped
  • 2 medium potatoes peeled and cut into 1/2-inch dice, about 10 ounces
  • 3 cloves garlic minced
  • 6 cups vegetable broth low sodium optional or chicken broth
  • 2 bunches asparagus about 2 pounds asparagus – bottoms trimmed and cut into 1-inch pieces
  • 2 tablespoons lemon juice more to taste (optional)
  • ¼ cup Parmigiano-Reggiano cheese shredded, optional
  • salt to taste
  • black pepper to taste
  • handful fresh herbs such as thyme, dill, basil (optional)

Instructions
 

  • Heat butter in a large pot over medium heat.
  • Add onions and cook until soft and translucent about 5 minutes. Do not brown.
  • Cut the tips off one bunch asparagus and set aside. (This will be used for garnish later)
  • Cut potatoes into ½ inch dice
  • Cook, stirring occasionally, until the onions begin to soften, about 3 to 4 minutes.
  • Add the garlic and cook until fragrant, about 30 seconds.
  • Add the broth, first batch of asparagus, potatoes, salt, and pepper.
  • Bring to a boil, then reduce heat and simmer until the vegetables are tender, 15 to 20 minutes.
  • Cook the second batch of asparagus tips in salted boiling water for a few minutes until tender crisp.
  • Place small batches of the vegetables into blender (or immersion blender) and puree until smooth.
  • Return to your pot, stir in lemon and optional parmigiana cheese and herbs.
  • Taste for additional seasoning.
  • Add the asparagus tips to bowls of soup as garnish.

Video

Notes

Nutrition:
Per serving (6 total): Calories 104; Total Fat 1.5g ; Sat Fat 0g; Sodium 118mg; Carbs 20g; Fiber 9g; Total Sugars 3.2g; Added Sugars 0g; Protein 5.3g; Vit D 0mcg; Calcium 83mg; Iron 2.2mg; Potassium 677mg; Magnesium 10% DV Vit B1 17% DV; Vit C 32% DV; Vit A 26% DV; Vit K1 73%.
Keyword asparagus
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