What we eat affects our well being. Below are some recipes for tasty and nutritious meals. When possible, use fresh, organic and local ingredients. Enjoy!

Recipe Measurements:
c = cup; tsp. = teaspoon; T = tablespoon

 

 

BREAKFAST
Quinoa Pudding (2 servings)
Ingredients:
1/3 c quinoa
2/3 c water
2/3 c apple juice
1/3 c raisins
2 tsp. lemon juice
¼ tsp. cinnamon
Salt to taste
¾ tsp. vanilla extract
Place quinoa in a sieve and rinse thoroughly. Allow to drain, and place it in a medium saucepan with water. Bring to a boil over high heat. Cover pan with lid, lower heat, and allow to simmer until all water is absorbed and quinoa is tender, about 15 minutes. Mix in apple juice, raisins, lemon juice, cinnamon, and salt. Cover pan and simmer for 15 minutes longer. Stir in vanilla extract. Serve warm.

Crustless Spinach Quiche (6 servings)
Ingredients:
1 T olive oil
1 onion, chopped
1 ½ c fresh spinach or 10 oz. frozen
5 eggs, beaten
3 c shredded Muenster cheese
¼ t salt
1/8 t black pepper
Preheat oven to 350 degrees F. Lightly grease a 9 inch pie pan. Heat oil in a large skillet over medium-high heat. Add onions and cook, stirring occasionally, until onions are soft. Stir in spinach and continue cooking until excess moisture has evaporated.
In a large bowl, combine eggs, cheese, salt and pepper. Add spinach mixture and stir to blend. Scoop into prepared pie pan. Bake in preheated oven until eggs have set, about 30 minutes. Let cool for 10 minutes before serving.

LUNCH
Black Bean & Winter Squash Soup
Ingredients:
2 tablespoons olive oil
1 cup chopped onion
2 cloves garlic, sliced
½ teaspoon ground cumin
¼ teaspoon cayenne pepper (or to taste)
Salt, to taste
3 cups Butternut, Acorn or other winter squash cut into ½-inch cubes
2 cups drained and rinsed black beans
2 cups water
Plain yogurt (optional)
Cilantro, for garnish
In a heavy bottomed pot, heat the olive oil over medium heat. Add onion and cook until softened and beginning to brown, about 5 to 8 minutes. Add garlic, cumin, cayenne and salt and cook for another 4 minutes. Add the squash, black beans and 2 cups of water. Bring to a boil, then reduce to a simmer for 20 minutes. Remove half of the soup and puree it, then return to the pot and heat through. Taste for seasoning. Serve with a dollop of plain yogurt and chopped cilantro.

Garden Salad with Citrus Vinaigrette
Vinaigrette:
3 T fresh orange juice
1 ½ T fresh lime juice
2 ½ tsp. olive oil
2 tsp. honey
1 tsp. red wine vinegar
¼ tsp. salt
Pinch ground black pepper

Salad:
1 ½ c (1 x 1/4-inch) julienne-cut zucchini
1 ½ c julienne-cut yellow squash
1 c fresh corn kernels (about 2 ears)
2 T finely chopped red onion
1 T finely chopped fresh flat-leaf parsley
1 T finely chopped fresh basil

To prepare vinaigrette, combine the first 7 ingredients, stirring with a whisk.
To prepare salad, combine zucchini and remaining ingredients in a large bowl. Add vinaigrette; toss well. Cover and chill.

DINNER
Roasted Baby Spring Vegetables (7 servings)
Ingredients:
3 T balsamic vinegar
1 T chopped shallots
1 pound baby carrots with tops
1 T olive oil
½ tsp. salt
¼ tsp. ground black pepper
12 fingerling potatoes, halved lengthwise (about 1 1/4 pounds)
1 ¾ c radishes, halved
2 c slices (2 inch) asparagus (about 1 pound)
1 T chopped fresh flat-leaf parsley
1 T chopped fresh chives
Preheat oven to 500°. Combine vinegar and shallots in a small bowl; set aside. Trim green tops from carrots; discard tops. Combine carrots and the next 5 ingredients (through radishes) in the bottom of a roasting pan, tossing gently to combine. Bake at 500° for 20 minutes or until vegetables begin to brown, stirring occasionally. Remove pan from the oven; add shallot mixture and asparagus, tossing to combine. Return pan to oven; bake 5 minutes. Stir in parsley and chives.

Chickpea Curry (serves 4)
Ingredients:
1 T olive oil
1 onion, minced
1 clove garlic, minced
1 tsp. fresh ginger root, finely chopped
3 whole cloves
1 (2 inch) stick cinnamon, crushed
½ tsp. ground cumin
½ tsp. ground coriander
Salt to taste
½ tsp. cayenne pepper
½ tsp. ground turmeric
1 (15 oz.) can garbanzo beans
½ c fresh cilantro
Heat oil in a large frying pan over medium heat, and cook onions until tender. Stir in garlic, ginger, cloves, cinnamon, cumin, coriander, salt, cayenne, and turmeric. Cook for 1 minute over medium heat, stirring constantly. Mix in garbanzo beans and their liquid. Continue to cook and stir until all ingredients are well blended and heated through. Remove from heat. Stir in cilantro just before serving, reserving 1 tablespoon for garnish.

OTHER TREATS
Wake Up Smoothie (serves 3)
Ingredients:
1¼ c orange juice
1 banana
1¼ c frozen berries – raspberries, blackberries, blueberries and/or strawberries
½ c low-fat silken tofu, or plain yogurt
optional sweeteners – maple syrup or honey
Combine orange juice, banana, berries, tofu (or yogurt) and optional sweetener, in a blender; cover and blend until creamy. Serve immediately.

Cinnamon Poached Apples with Toasted Walnuts (serves 2)
Ingredients:
3 c apple juice
½ cinnamon stick
1 inch fresh ginger, thinly sliced
2 apples, peeled, cored, and halved
2 T chopped toasted walnuts
Bring apple juice, cinnamon, and ginger to a boil in a pan. Add apples, cover with lid; simmer until tender, 8 minutes. Remove and sprinkle with walnuts.