Shayna and I conducted an fun class at Cancer Wellness recently – about a subject that is often talked about and not often explained! I’m passing on our recipes, and a website suggestion. When asked, we often refer to the environmental working group’s website as a good source for information about buying organics. Their Dirty Dozen and Clean Fifteen lists are easy to download and carry to the grocery store for advice on fruits and veggies. In addition, we often emphasize the value of eating locally raised foods. When you can look a farmer in the eyes and ask him or her what has been put in their produce, its easy to buy local!
Tomato Squash Coconut Soup
6 Large Ripe Tomatoes, quartered
1 Large Yellow Squash, in large chunks
Sea Salt and Freshly Cracked Black Pepper
2 Dried Red Chili Peppers
1 TB Olive Oil
1 Large Red Onion, finely chopped
2 Cups Vegetable Stock
1 Cup Coconut Milk
Garnish with nonfat greek yogurt and fresh herbs
Place the tomatoes and squash into a roasting dish, drizzle with olive oil, sprinkle with herbs and a pinch of salt. Roast at 200F for at least one hour.
While the tomatoes and squash are roasting place the dried chili peppers in a dry skillet over medium heat and toast the chilies until they are browned on both sides.
Sauté the onions in the olive oil until golden. Add the roasted tomatoes and squash and let them all sweat together for a moment or two before adding the veg stock, the coconut milk and toasted chilies. (Remove the ribs and seeds if desired.) Simmer gently for about 20 minutes. Puree with an immersion blender and then serve topped with yogurt and fresh herbs.
Roast the vegetables, with olive oil salt and pepper in a 400F oven for about 20 – 30 minutes or until golden brown. Spray one side of a whole wheat flour tortilla with non stick spray. Place it in a preheated sauté pan, and add a thin layer of your desired veggies. Top with cheese and another one-side sprayed quesadilla. Let the cheese melt together and then hold the quesadilla together and turn it over.
SWEET POTATO, SCALLION, BLACKBEAN QUESADILLAS W/ SMOKED GOUDA
*ROASTED, CAULIFLOUR, BELL PEPPER, ZUCCHINNI AND RED ONION QUESADILLA WITH AGED CHEDDAR CHEESE
Mediterrean Farro Salad
½ Cup Chopped Dried or Kalamata Black Olives
1 Cup Chopped Tomatoes
¼ Cup Capers
½ Cup Raisins or Dried Figs
½ Cup Chopped Fennel or Celery
¼ Cup Chopped Parsley
1 LB Bag Farro, prepared as directed on bag
*1 Recipe Basil Balsamic Vinaigrette
1 Garlic Clove, Grated
2 TB Dry Red Wine
2 TB Balsamic Vinegar
1 Tsp Dijon Mustard
½ Cup Basil Leaves, (Packed)
¼ – ½ Cup Extra Virgin Olive Oil
Sea Salt and Black Pepper to taste
Place the first 5 ingredients in a food processor or blender and process well. Drizzle in the olive oil,
and season with salt and pepper.
FRUIT SALAD (ASIAN PEAR, MANGO, PINEAPPLE) WITH LIME SAUCE AND COCONUT, SERVED WITH FROZEN YOGURT
1/2 Cup Non Fat Greek Yogurt
¼ Cup Fresh Lime Juice
¼ Cup Honey
1 TB Lime Zest
Whisk the ingredients together.