Dijon and Red Wine Vinegar Potato Salad

We get farm fresh potatoes (the small red or yellow ones) fairly regularly in our weekly CSA farm box delivery, and we almost always roast them with garlic, rosemary, and olive oil or alongside a roast chicken. Don’t get me wrong, the potatoes are delicious that way, but I was starting to get bored of preparing them the same old way. So when they showed up in last week’s farm box, I decided to channel some memorable potato dishes I’ve had at restaurants and I decided to try to recreate a mustardy warm potato salad that I had recently at a French bistro here in San Francisco. The potatoes can stand up to the acidic and robust flavors of the mustard vinaigrette and act as the perfect side dish for some grilled steak or perhaps crispy roasted duck.

Ingredients:

• 2 pounds baby potatoes, rinsed and scrubbed

• 5 oz pancetta, cubed

• 2 ½ tbsp dijon mustard

• 2 cloves garlic, minced

• ¼ tsp sea salt

• ¼ tsp pepper

• ¼ cup red wine vinegar

• ¼ cup  good olive oil 

• ¼ cup fresh chopped dill

• ¼ cup fresh chopped parsley

• ⅓  cup diced green onion

• Juice from 1 lemon

Directions:

• Cook the pancetta in a pan over medium heat. Stir until crispy, about 8 minutes. Remove from pan and let drain and cool on paper towels. 

• Bring a large pot of heavily salted water to a boil. While water is heating, slice potatoes into halves or quarters (depending on your size preference)

• Once boiling, add potatoes to the pot and bring heat to medium/high. Cook for 10-15 minutes or until potatoes are cooked and easily pierced with a fork.

• Drain the potatoes and rinse with cool water.

• In a large serving bowl, add dijon mustard, garlic, salt, pepper, red wine vinegar, lemon juice, olive oil, dill, parsley, and green onion. Whisk to combine. Add potatoes and pancetta. Toss to combine.

• Serve warm (immediately) or make ahead and allow flavors to meld. Allow potato salad to come to room temperature before serving. 

Health Benefits of Potatoes

• They are a great source of potassium, vitamin C, and B6

• Potatoes contain resistant starch, which has shown to improve blood sugar levels. This starch also feeds the good gut bacteria in our large intestines, which improves digestion.

• Make sure to eat the skin because that’s where many of the valuable nutrients are stored

• Potatoes are a good source of phytonutrients and antioxidants, but look for colored ones (like purple) because they have higher amounts!

• They are low in calories and are very filling! 

Sources and additional reading:

• https://www.healthline.com/nutrition/benefits-of-potatoes#section4

• https://www.washingtonpost.com/national/health-science/potatoes-are-actually-a-healthy-food--without-butter-and-other-fixings/2018/11/09/3156fd76-d96d-11e8-a10f-b51546b10756_story.html?noredirect=on

• https://www.livescience.com/45838-potato-nutrition.html

Grilled Carrots with Lemon and Mint

This dish is sweet, smokey, and refreshing - a very interesting flavor combination that somehow works really well! When carrots are cooked, they release natural sugars, which we all know is delicious. To contrast the heat and sweetness of the cooked carrots, the acidity from the vinegar and lemon juice and the cooling properties from the mint create an absolutely sensational taste. This dish pairs perfectly with grilled lamb or fish and a simple herbed quinoa or farro side. Enjoy!

Ingredients:

(serves 4)

• 12 medium sized carrots, sliced in half lengthwise (or 8 large carrots, quartered)

• ½ cup fresh mint leaves

• 2 lemons, halved

• 3 tbsp olive oil

• 2 tbsp avocado oil (or another high heat oil)

• 1 tbsp red wine vinegar

• 1 tsp smoked paprika

• 1 tsp cumin

• Salt and pepper to taste

Directions:

• Heat the grill

• Coat carrots in avocado oil, salt and pepper

• Grill carrots for about 15 minutes (or until slightly charred and cooked through), turning every so often. 

• Grill lemon halves, flesh side down, for about 3-4 minutes (or until heated through)

• While carrots are grilling, combine olive oil, red wine vinegar, smoked paprika, cumin, salt and pepper. Whisk. 

• Remove carrots from the grill and arrange in a serving bowl or on a platter. While they cool, roughly chop the mint leaves.

• Squeeze juice from the grilled lemons all over the carrots and then toss with paprika and cumin dressing. Garnish with fresh mint leaves, a pinch of Maldon sea salt, and serve.

Optional: Add crumbled feta to this dish.

Watermelon and Arugula Salad with Feta, Toasted Almonds, and Prosciutto

It’s still summer for a few more weeks and I plan to enjoy every minute of it with fresh, summery ingredients! Watermelon is one of my favorite summer foods - it is so juicy, thirst-quenching, and just the right amount of sweet! In my opinion, there is no better summer dessert than cooled freshly cut watermelon slices. This salad is another one of my all-time favorite watermelon recipes. It makes for a delicious and quick summer lunch, or serve it as a starter at a summer BBQ or dinner. The flavor contrast between the peppery arugula, the sweetness from the watermelon and almonds, and the salty feta and prosciutto makes for a party for your taste buds :)

Ingredients

(serves 4-6)

• 5-6 ounces arugula

• 2 cups of watermelon cut into 1 inch cubes

• ⅓ cup of crumbled feta cheese

• 3 tablespoons almonds, toasted and coarsely chopped

• ½ cup loosely packed mint leaves, roughly chopped

• 3 ounces thinly sliced prosciutto

For the dressing:

• ¼ cup extra-virgin olive oil

• 2 tablespoons red wine vinegar

• Juice from ½ a lemon

• Salt and pepper to taste

Directions:

• Assemble salad ingredients in a large bowl.

• Whisk together dressing ingredients. Add to salad, toss, and serve.

Note: Another tasty alternative to making the dressing is just simply drizzling some olive oil and a balsamic glaze on top, with some Maldon sea salt.

Health Benefits of Watermelon

• It is low in natural sugars and calories, but rich in minerals and vitamins

• 1 cup of watermelon contains 21% of your daily value of Vitamin C, which boosts your immune system and is a powerful antioxidant

• The majority of this fruit is made up of water (about 90%), which helps your body stay hydrated and helps it in the detoxification process

• Watermelon contains nitric acid, which can enhance blood flow and oxygen absorption, enhancing your athletic performance

• Watermelon, like tomatoes, is high in the antioxidant lycopene, which benefits heart health by improving blood lipid levels and reducing overall inflammation
  

Sources and Additional Reading

• https://www.wellandgood.com/good-food/health-benefits-of-watermelon/

• https://www.runnersworld.com/nutrition-weight-loss/a28593688/watermelon-nutrition/

• https://draxe.com/nutrition/fruit/benefits-of-watermelon/

Peach, Avocado, Corn, and Tomato Salad

Here it is with the lime basil vinaigrette on the side. I encourage heaping amounts of the dressing :)

This dish is so fresh and flavorful, and it features so many tasty and summery ingredients. While it’s a simple dish to create, the flavors are complex, with the sweetness from the peaches and corn mixed with the tang of the vinaigrette and onions and the earthiness from the mint and basil. So good and so fresh! Pair this with grilled lamb chops or grilled salmon for an easy crowd-pleasing dinner.

Ingredients (Serves 4 as a side)

• 3 ears of fresh corn on the cob, husked

• 2 ripe peaches, sliced into ½ inch wedges

• 1 ½ avocados, diced or sliced into wedges

• 2 medium heirloom tomatoes, sliced into 1 inch wedges

• 1/4 a red onion, finely sliced

• ¼ cup of torn mint leaves 

For the lime basil vinaigrette

• 2 cups packed basil leaves

• 1 garlic clove

• Juice from 1 ½ limes (about 3 tbsp)

• 2 tablespoons apple cider vinegar

• ⅓ cup of olive oil

• ½  teaspoon of salt

• ¼ teaspoon of pepper

Directions

• Boil the corn for 2-3 minutes. Let cool and then slice kernels off the cob.

• Assemble remaining salad ingredients in a large bowl or serving dish. Squeeze some fresh lime juice on top if not serving immediately.

• In a blender, combine all ingredients for the basil vinaigrette. To thin it out, use some water or additional olive oil. Taste and adjust for seasoning. Drizzle on top of salad ingredients or serve on the side.

Notes: You can use cherry tomatoes or beefsteak tomatoes too. Use whatever is fresh! Also, feel free to splash some olive oil, apple cider vinegar, lime juice, and sea salt on top in place of the vinaigrette if you’re short on time!

Corn was this week’s “Ingredient of the Week.” love sweet summer corn. It brings back so many childhood memories of sitting out on our porch after a day of swimming and being in the sun. We had fresh Jersey corn all the time with a simple grilled dinner most nights in the summer, and I couldn’t get enough of it. I still can’t! Corn gets a bad rep these days. It is true that it can be an inflammatory food for many people, but what’s important to note is that 92% of corn grown in the United States is grown with genetically modified organisms (GMOs). While there is little research on the long term effects of GMOs on the human body, studies show that there is a strong correlation between GMOs and inflammation and intestinal damage. Therefore, when buying corn, it is essential to make sure you’re buying organic corn! Final note: corn is high in starchy carbohydrates, so I suggest avoiding having other carbs, like grains, potatoes, and legumes with your meal. Keep in mind that when you get fresh locally grown corn, the taste is noticeably so much better.

Health Benefits of Corn:

• Corn is a good source of antioxidants, which supports healthy immune function

• It is a good source of fiber, aiding in digestion and helping to relieve constipation

• Corn is a complex carbohydrate and the fiber in it slows down the rate in which glucose enters the bloodstream (helping to balance blood sugar levels)

• It contains some essential nutrients like phosphorus, magnesium, zinc, iron, and copper 

For more recipe inspiration for cooking with corn, check out this link!

Sources and additional reading:

• https://www.amymyersmd.com/2017/08/3-reasons-to-avoid-gmos-if-you-have-an-autoimmune-disease/

• https://www.organicfacts.net/health-benefits/cereal/health-benefits-of-corn.html

• https://draxe.com/nutrition/vegetables/nutritional-value-of-corn/

Roasted Sweet Potatoes with Pickled Onions, Goat Cheese, and Toasted Walnuts

This recipe is bursting with flavor and texture. I love how the goat cheese melts ever so slightly onto the warmed sweet potatoes and how the pickled onions and cilantro dressing add a burst of vibrancy. Finally, the toasted walnuts add some crunch and earthiness. This is an excellent fresh side dish to pair with grilled meats and a simple green salad for a well-rounded and simple meal. 

Ingredients

(serves 4 as a side)

• 2 large sweet potatoes, chopped into ½ inch cubes 

• ½ cup raw walnuts (or pistachios)

• 1 red onion, pickled (follow recipe below)

• ½ cup of crumbled goat cheese

• 2 tbsp avocado oil (or olive oil)

• Salt and pepper to taste

For the Dressing:

Featured as a side dish as part of this summer meal.

• Juice from 1 lemon

• ½  cup of parsley leaves, chopped

• 1 clove of garlic, smashed

• ¼ cup olive oil

• 2 tbsp red wine vinegar

• Salt and pepper to taste

Directions

• Make pickled onions at least 1 hour in advance, but can be prepared days ahead. Use this recipe from Bon Appetit.

• Preheat oven 400 degrees F.

• Roast sweet potatoes on a large sheet pan (with avocado oil, salt, and pepper) for 45 minutes or until golden brown, tossing once at the mid-way point

• While sweet potatoes roast, place walnuts in a small baking dish and roast in the oven at 400 degrees for about 8 minutes or until toasted and fragrant. Let cool.

• While sweet potatoes are cooking, make the dressing by whisking together all dressing ingredients in a small bowl. Set aside to let flavors meld. 

• When sweet potatoes are cooked, let cool slightly, then place in serving bowl

• Toss with pickled red onions and parsley dressing (remove garlic piece).

• Top with goat cheese and toasted walnuts and serve

Grilled Onions with Balsamic, Goat cheese, and Parsley

I love this side dish! When onions are cooked, they release their sugars, resulting in a slightly sweet and nutty flavor. On the grill, they take on a somewhat smokey profile from the char -- mmm so good! Since there is so much flavor coming from the onions, this recipe only calls for a small handful of ingredients that enhance the overall dish. Try pairing this with grilled red meats for a hearty summer dinner. 

Ingredients

(serves 4-6 as a side)

Served here with grilled lamb shoulder (over sautéed rainbow chard) and with my sweet potato, goat cheese and pickled onion side…. a delicious summer dinner!

• 2 medium sized red onions, sliced into ½  inch rounds (about 4-5 slices per onion)

• ¼ cup goat cheese, crumbled

• ¼ cup of chopped parsley

• 2 tbsp avocado oil

• 2 tbsp high quality balsamic vinegar (like Napa Valley Naturals)

• Salt and pepper to taste

Directions 

• Preheat the grill

• Season sliced onion rounds with avocado oil (great for cooking at high temps) and salt and pepper

• Grill for 6 minutes per side

• Once off the grill, drizzle 2 tbsp of balsamic vinegar

• Top with goat cheese crumbles and parsley. Serve.

Alternatively, you can sauté onions and caramelize in a sauté pan instead of grilling

Onions were this week’s “Ingredient of the Week.” Read on to learn about the health benefits they have to offer!

• They contain high amounts of quercetin, which is a powerful antioxidant with anti-inflammatory properties. It is also an antihistamine phytonutrient that can reduce the effects of histamine on the immune system.

• They are a rich source of sulfur, which helps to improve our detoxification process by removing  toxins and heavy metals.

• They help boost our immune system function with their high levels of vitamin C and antioxidants.

• They are great for boosting heart health because they lower the risk of blood clot formation. Plus, they can protect against “bad” LDL cholesterol by reducing harmful free radicals within blood vessels

• Another plus - they are a regular on the clean 15 list - so no need to buy organic if you’re on a budget or can’t find an organic option!

Sources and Additional Reading

https://www.onions-usa.org/all-about-onions/onion-health-research

https://draxe.com/nutrition/vegetables/onion-nutrition/

https://www.theharvestkitchen.com/health-benefits-of-eating-onions/

https://www.naturalfoodseries.com/13-benefits-onion/

Farro (or buckwheat) Salad with Arugula, Mint, Cherry Tomatoes, and Feta

This is a classic summer dish that highlights ripe, sweet cherry tomatoes. In my opinion, the combination of tomatoes, feta, and mint can’t be beat, especially when using ripe and juicy tomatoes!

It’s perfect as a vegetarian main course, with the protein-rich grains, or as a side dish that you can quickly whip up and serve with some grilled meats for a super simple and easy summer dinner. Buckwheat is a great option for making this dish gluten-free, but if you tolerate gluten, I love the nuttiness and texture of farro!

Ingredients:

• 1 cup of buckwheat groats (for gluten-free) or farro

• 2 tbsp lemon juice

• 3 tbsp apple cider vinegar

• ¼ cup of extra virgin olive oil

• 1 pint or ½ pound of cherry tomatoes, halved

• 3 cups of arugula

• ½ cup of crumbled feta

• ¼ cup of chopped mint leaves

• 1 tsp salt

• ½ tsp pepper

Directions:

• Prepare buckwheat groats or farro according to package directions. Allow the grains to cool after cooking.

• While grains are cooking, combine lemon juice, apple cider vinegar, olive oil, salt and pepper in a bowl.

• Add the buckwheat or farro to the vinaigrette and combine. Taste and adjust seasonings if needed.

• Add arugula, tomatoes, mint. Toss to combine.

• Add crumbled feta on top and lightly toss before serving. 

Health Benefits of Tomatoes:

• Tomatoes are one of the best sources of lycopene, a carotenoid and phytonutrient that gives a tomato a deep red color. Generally, the riper (and redder) a tomato, the more lycopene it has. Studies have shown that lycopene can be effective in cancer prevention, and in lowering your blood pressure, cholesterol, and oxidative stress levels

• Tomatoes are known for their antioxidants (zeta-carotene, phytoene and phytofluene) that have anti-inflammatory properties

• They are an excellent source of vitamin C, which boosts immunity and elasticity in our skin

• They are great sources of beta-carotene and alpha-carotene, which the body converts into vitamin A (promotes healthy vision, skin, and hair)

Sources and Additional Reading:

• https://universityhealthnews.com/daily/nutrition/health-benefits-tomatoes/

• https://www.healthline.com/nutrition/foods/tomatoes#side-effects

• https://draxe.com/tomato-nutrition/

Romesco Sauce

This sauce is seriously addicting in my opinion! I only tasted romesco sauce for the first time a couple of years ago at a Mediterranean restaurant and I was obsessed. Now, I make my own at home because it’s so quick to whip up and I can know exactly which ingredients are being used. You can roast your own peppers and tomatoes, but using high quality pre-roasted ones make this process much simpler. I am a big believer that a delicious sauce makes any dish go from good to great, and this one is no exception. Try it over grilled chicken, grilled or roasted veggies, as a dip for credit, a spread for sandwiches, or to top your grain bowl with!

Served here with grilled zucchini and summer squash

Ingredients

• One 12-ounce jar of roasted red peppers, drained (or 2 roasted red peppers)

• 1 12 ounce jar of fire roasted tomatoes, drained

• ½ cup almonds (roasted or raw)

• 1 garlic clove

• 1 tablespoon red wine vinegar

• 1 teaspoon smoked paprika

• ½ teaspoon fine sea salt, to taste

• ¼ teaspoon cayenne pepper

• ¼ cup extra virgin olive oil

Instructions:

1. To roast your own peppers, preheat the oven to 475 degrees F. Slice red peppers in half lengthwise. Roast for 45 minutes (flip them at 20 minutes). Let cool before handling. 

2. If using raw almonds, toast the at 350 degrees F for 10-12 minutes. Let cool.

3. In a blender or food processor, combine all ingredients and blend until smooth.

4. Adjust seasonings if needed. Store in an airtight container in the refrigerator for about a week. 

This sauce features red bell peppers, which is the ingredient of the week! Read on to learn about the health benefits associated with bell peppers.

Health Benefits of Bell Peppers:

• They are rich in vitamin C, which supports a strong immune system. The high vitamin C content is also great for skin health, rejuvenating dead cells and preventing wrinkles

• They are an excellent source of folate and have been recommended to pregnant women to help support the development of a healthy fetus

• Bell peppers are high in vitamin A which promotes healthy eyesight

• They are rich in powerful antioxidants, which help fight oxidative stress and chronic disease

• They are high is vitamin B6, which increases serotonin and norepinephrine, hormones that are associated with improved mood and higher energy levels 

Sources and additional reading:

• https://www.chatelaine.com/health/healthy-recipes-health/five-health-benefits-of-red-peppers/

• https://www.healthline.com/nutrition/foods/bell-peppers#benefits

• https://www.naturalfoodseries.com/11-health-benefits-bell-peppers/ 

• https://draxe.com/bell-pepper-nutrition/

Green Bean and Tomato Summer Salad

We got some delicious green beans in our CSA farm box this week, and I also picked some up at our local farmers market. They are so delicious right now, and clearly very much in season. This simple recipe does not take long to whip up and packs in great flavor (with a tangy lemon and tarragon vinaigrette). It’s the perfect side for a warm summer night because it can be made ahead and served cool or at room temp. Last night, we enjoyed this dish alongside some grilled salmon, and it was perfection.

Ingredients

(Serves 4 as a side)

• 1 lb green beans, with the ends trimmed

• 2 cups chopped tomatoes (about 1 in)

• ⅓ cup pistachios (or hazelnuts), toasted and roughly chopped

For the dressing:

• 2 tsp dijon

• 1 tbsp tarragon (dill or basil would be great here too)

• ¼ cup olive oil

• Juice from ½ a lemon (about 2 tbsp)

• Salt and pepper to taste

Directions:

Served here with grilled summer squash and salmon (with lemon, dijon, tarragon). Delish!

• Bring a large pot of water to a boil. Season with salt. Add green beans a boil for about 2-4 minutes. They should still have a little bite to them.

• Drain the beans and transfer to a bowl of ice water to stop the cooking.

• While cooling, prepare the dressing by whisking dijon, tarragon, olive oil, lemon juice, salt and pepper until combined.

• Dry the beans and chop into 2 in. long pieces

• Chop your tomatoes. I like to use a variety (like cherry and heirloom) for flavor and color.

• Assemble tomatoes and beans in a serving bowl. Pour about half of the dressing on top. Toss and taste. Use more dressing if needed.

• Top with toasted pistachios (or hazelnuts) and serve.

• Optional: Top with feta or goat cheese for some extra tang!

Health benefits of green beans.

• They have high levels of antioxidants, which helps fight free radicals in the body (a culprit of many diseases)

• One serving of green beans contains a quarter of your recommended daily intake of vitamin C, which helps fight infection and in the production of collagen

• They are a great source of vitamin K, which is essential for bone health

• They are a great source of plant protein, essential for muscular health, cell development, and a healthy immune system

• They can also be helpful in improving fertility because of the folate and iron and low glycemic index
  

Sources and additional reading:

https://draxe.com/green-beans-nutrition/

https://www.dovemed.com/healthy-living/natural-health/7-health-benefits-of-green-beans/

https://www.healthline.com/health/food-nutrition/green-beans#protein

Peach Salsa

This salsa is so dreamy. The sweetness from the peach, the tang from the lime, and the crunch from the red pepper makes this combination so incredible and fresh. I love making a big batch and serving it with tortilla chips as an appetizer or spooning it over grilled meats (like chicken or pork tenderloin) for added flavor and brightness.

Ingredients: (serves 4)

• 3 ripe peaches, skin removed and diced

• 1 lime, juiced

• ½ red pepper, diced

• ¼ red onion, diced

• 2 tbsp fresh mint leaves, finely chopped

• Salt and pepper to taste

Directions:

• Combine all ingredients in a small bowl. Mix well.

• Taste and adjust seasonings as needed

• For some kick, add jalapeno or red pepper flakes

Health Benefits of Peaches:

• Peaches are a great source of Vitamin C and Zinc, which are both antioxidants that help prevent infection and support optimal functioning of the immune system

• They are high in potassium, which helps the body perform nerve signaling, maintains healthy metabolic functioning, regulaties muscular tissue, and maintains electrolyte balance.

• Peaches are high in Caffeic acid, a powerful antioxidant, which can inhibit a type of tumor that grows in fibrous connective tissue. They have also been found to stunt cancer growth in the colon.

• They are great for skin health; the antioxidants and vitamins in peaches have been shown to hydrate and revitalize the skin.

Sources and additional reading:

• https://www.spinemd.com/news-philanthropy/take-a-bite-out-of-these-5-health-benefits-of-peaches

• https://www.naturalfoodseries.com/11-health-benefits-peach/

• https://draxe.com/peach-nutrition/

• https://www.organicfacts.net/health-benefits/fruit/health-benefits-of-peach.html

Cucumber, Red Pepper, Corn and Black Bean Salad

This refreshing salad is the perfect side dish in the summer. It’s refreshing and bursting with flavor. Sometimes I will serve this salad with some olive oil, fresh squeezed lime juice, and sea salt, but if I have the time and ingredients, I will serve it with this zesty and bright cilantro lime vinaigrette. The avocado adds creaminess and rounds out the flavors. A tip: when chopping the cucumber and red pepper, try dicing them so that all components of the salad are about the same size.

served here with fresh lime juice, olive oil, and sea salt

Ingredients: (serves 4-6 as a side)

• 3 medium cucumber, diced

• 2 red peppers, diced

• 2 cups organic corn (fresh or frozen)

• 1 15 oz can drained and rinsed black beans

• ¼ red onion - finely diced

For the vinaigrette:

• 1 bunch fresh cilantro, washed and dried and stems removed

• 1 garlic clove, smashed and roughly chopped

• Zest from one lime

• Juice from 2 limes

• 1 tsp maple syrup or honey

• ½ tsp sea salt

• ¼ tsp pepper

• ⅓ cup extra-virgin olive oil

• 1 avocado, diced

• 2 tbsp water

Directions:

• Cook the corn in boiling water for about 3 minutes. Then drain and let cool.

• Combine cucumber, red peppers, corn, black beans, and red onion in a large bowl. Set aside.

• In a blender, combine all ingredients for the vinaigrette. Blend until smooth, adding water, olive oil, and/or more lime juice if needed to thin it out. Taste and adjust seasonings.

• Pour vinaigrette over vegetables, toss, and serve.

Storing herbs in water helps keep them fresh!

Make extra dressing to spice up your salads!

Asian Cucumber Salad

This refreshing salad has a bit of a kick from the ginger, but also some sweetness and acidity from the mirin and red wine vinegar. In my opinion, it pairs well with some miso ginger grilled salmon on a hot summer night! Cucumbers are composed of 95% water, making them an incredibly hydrating food to eat! Read more about the health benefits of cucumbers below.

Ingredients: (serves 2 as a side)

• 1 large cucumber

• 1 tsp finely grated ginger

• 2 tbsp rice wine vinegar

• 2 tsp toasted sesame oil

• 1 tsp mirin

• Pinch of sea salt

• Pinch of red pepper flakes

served with grilled salmon and asparagus for a quick and delicious summer dinner

Directions:

• Thinly slice the cucumber, preferably using a mandolin. Set aside.

• In a medium sized bowl, combine the ginger, rice wine vinegar, sesame oil, and mirin.

• Add cucumber slices and toss well.

• Top with a pinch of sea salt and red pepper flakes

Health Benefits of Cucumbers:

• Cucumbers are 95% water, so they hydrate you and keep you feeling full and satiated - they also help to reduce bloating

• Because of their high water content, when applied to the skin, they can reduce swelling, irritation and inflammation

• They have compounds that support liver functioning to cleanse toxins from your blood stream and gut

• They are a highly alkalizing food, which helps balance the body’s pH levels, especially if your diet is comprised of many acidic foods

• Cucumbers have been used in traditional medicine to prevent and treat headaches because their high water and magnesium content helps balance fluids in the body

Sources and additional reading:

https://www.naturalfoodseries.com/13-benefits-cucumber/

https://www.livescience.com/51000-cucumber-nutrition.html

https://draxe.com/cucumber-nutrition/

Eggplant, Zucchini, Tomato, and Mint Summer Salad

I love cooking with eggplants because their spongy texture absorbs all the sauces and flavors. They are also an excellent meat substitute if you’re vegetarian or trying to consume less meat. Eggplants are often featured in Mediterranean diets and can be prepared in so many different ways. They are part of the nightshade family (along with tomatoes, white potatoes, bell peppers, paprika, and cayenne), which can cause inflammation to people who are sensitive to this group of foods. If you are not sensitive to them, keep eating them because they are high in nutrients and are so versatile to cook with!

This grilled summer salad is bright and fresh. I sometimes use a variation of green and yellow summer squash to add even more color (and flavor). Enjoy!

Ingredients

(serves 4 as a side)

• 1 medium eggplant, sliced into ¾ inch round slices

• 4 medium zucchini, sliced in half lengthwise

• 1 cup cherry tomatoes, sliced in half

• ¼ small red onion sliced thinly

• ¼ cup mint leaves, torn

• 2 tbsp avocado oil

• Salt and pepper to taste

For the dressing:

• Juice from 1 lemon

• 2 tbsp olive oil

• Salt and pepper

Directions:

After charring, before roasting

• Preheat the grill to medium heat

• Drizzle zucchini and eggplant slices with avocado oil, salt and pepper

• Add zucchini and eggplant to hot grill, grilling for about 5 minutes a side

• Allow zucchini and eggplant to cool. Then chop into 1 inch pieces

• Assemble all vegetables in a serving bowl.

• Whisk together dressing ingredients. Pour over vegetables. Toss and serve.

• Top with feta crumbles (optional)

Health Benefits of Eggplants

• Eggplants contain a rare, yet beneficial type of antioxidant called nasunin. Nasunin helps fight free radical damage in our bodies, which is a major contributor to the development of disease

• Eggplants can help balance cholesterol levels because their antioxidant levels help fight inflammation and reduce oxidative stress

• They have a high water content, making them low in calories

• The high fiber, high water content also helps flush out waste and toxins from the digestive tract

• They are also on the EWG “Clean 15” list, so while organic is always better, conventional eggplants have low levels of pesticide residue

For more delicious eggplant recipes, check out this link here!

Sources and additional reading:

• https://askdrnandi.com/health-benefits-eggplant/

• https://foodfacts.mercola.com/eggplant.html

• https://draxe.com/eggplant-nutrition/
  
  

Grilled zucchini, leek, and spring onion with lemon vinaigrette

We just got some zucchini in our CSA farm box this week, and I got so excited because for some reason zucchinis remind me of summer time. Well I guess they are a type of summer squash, so it makes sense :) My favorite way to prepare zucchini is by grilling them, but roasting and sauteing is also great! This recipe features grilled zucchini, leeks, and spring onions. It is super simple, but it’s delicious and pairs perfectly with grilled salmon or steak for a flavorful and fresh side dish. Give it a try at a summer BBQ and impress your friends!

Ready to be served!

Ingredients: (serves 4)

Prepping the veggies!

• 3 medium sized leeks

• 3 medium zucchini

• 1 bunch of spring onions (about 6)

• 1 garlic clove, finely grated

• Zest and juice from 1 lemon

• 3-4 tablespoons olive oil

• 2 tbsp avocado oil

• ½ tsp dijon mustard

• Salt and pepper to taste

Directions

• Heat your grill to medium-high

• Trim and halve leeks (lengthwise), and wash well

• Cut zucchinis in half (lengthwise)

• Add spring onions, zucchini, and leeks to a large mixing bowl. Add avocado oil, salt, and pepper and mix well.

• In a small bowl, add lemon juice, zest, olive oil, garlic, dijon mustard, salt, and pepper. Whisk until thoroughly combined. Taste and adjust seasoning if needed.

• Grill seasoned vegetables, turning every so often until slightly charred, for about 10 minutes (spring onions may need to be removed sooner)

• Cut grilled veggies into bite size pieces, toss with vinaigrette.

• Optional: top with toasted walnuts or pine nuts or torn mint leaves

Note: If you don’t have a grill, you can use a grill pan or sauté in a sauce pan. Also, if you can’t find spring onion, try a red onion instead!

Health benefits of zucchini:

• Zucchinis are a great source of antioxidants, but most are in the skin so be sure to keep the skin on!

• They are high in vitamin C, which helps boost immune function.

• They have many phytonutrients that aid in reducing inflammation, especially in the cardiovascular region and gastrointestinal tract.

• They are easily digested because they contain a lot of water, so try having cooked zucchini when suffering from constipation or other gut discomfort.

• Zucchinis are a great source of lutein and zeaxanthin (antioxidants), vitamin K, and magnesium, which can help improve bone health and strength.

Sources and additional reading:

https://draxe.com/zucchini-nutrition/

https://www.naturalfoodseries.com/9-zucchini-health-benefits/

https://www.healthline.com/nutrition/zucchini-benefits#section8

https://www.jenreviews.com/zucchini/

Spring Salad with Watermelon Radishes

I love when watermelon radishes are in season! I add them to all my salads because I love the way their bright pink coloring contrasts with the greens in a salad, but they also add a powerful nutritional punch and delicious (and peppery) crunch! Watermelon radishes are larger than your typical radish you’ll find in the grocery store, and their exterior is creamy white or pale green in color. When you slice them, you’ll be wow’d by their beautiful color and design!

Ingredients: (Serves 2)

sliced watermelon radish

• 2 handfuls of arugula

• 1 avocado, diced

• 1 watermelon radish, thinly sliced

• ½ fennel bulb, thinly sliced

For the dressing:

• ½ shallot, finely diced

• 4 tbsp olive oil

• Juice from ½ a lemon

• 1 1/2 Tbsp. apple cider vinegar

• Salt and pepper to taste

Directions:

• In a salad bowl, add arugula, avocado, radish, and fennel

• In a separate bowl, whisk together dressing ingredients. Taste and adjust seasonings if needed. Toss well and serve.

Optional:

• Add chickpeas, quinoa, or sliced chicken for a more substantial lunch salad.

• Add pistachios for added crunch and nuttiness

Coconut Rice

I love coconut rice!! It doesn’t take any longer to make than regular rice, and it is so cozy, warming, and flavorful. The aromatic scent from cooking coconut rice is tough to beat, and it pairs perfectly with curries and Thai/Asian inspired sauces. The coconut milk is the perfect way to enhance your meal with healthy fats (great for balancing hormones, absorbing certain vitamins, brain health, and helping to regulate blood sugar levels). Here it is paired with roasted salmon and also served with my ginger lime shrimp.

Ingredients (serves 2)

• 1/2 cup uncooked forbidden rice (or brown rice)

• ¾ cup coconut milk

• ½  cup water

• 1 inch piece of ginger, grated

• 2 garlic cloves, crushed

• Pinch of salt

 

Directions:

• In a pot, add rice, coconut milk, water, ginger, garlic, salt - bring to a boil

• Reduce heat to low, cover and simmer until all liquid evaporates, about 40-45 minutes.

• Remove from heat, keep covered for 5-10 more minutes.

• Taste and adjust seasoning, then serve

TIP!!!

Soak your rice overnight (or for 8 hours) with filtered room temperature water and a splash of apple cider vinegar. Rinse and drain before cooking. This process helps remove phytic acid and make grains and beans more digestible. It also releases vitamins in the process, meaning you’re getting even more nutrients. I aim to soak (if I remember) all grains and beans prior to cooking.

For more information, check out this link!

Sesame Ginger Roasted Broccoli

This recipe spotlights broccoli, which is a nutritional powerhouse. While I typically just roast broccoli with some avocado oil, salt, and pepper (which is amazing by the way), this method is still incredibly simple, yet the flavors are bold and complex! You should whip this up if you’re ever pining for Chinese food - it will satisfy your cravings without leaving you feeling gross afterwards.

Pictured here without the sesame seeds (didn’t have them on hand!)

Ingredients:

• 2 large heads of broccoli (or 3 small ones), cut into bite size florets

• 2 Tablespoons avocado oil

• 1 Tablespoon toasted sesame oil

• 1 Tablespoons liquid aminos (or soy sauce)

• 1 2 inch piece of ginger, grated

• 1 Tablespoon sesame seeds (for garnish)

Directions:

• Preheat oven to 425 degrees

• Whisk together avocado oil, sesame oil, liquid aminos, and ginger in a large mixing bowl.

• Add florets and mix all together

• Place on a baking sheet and roast for 20 minutes (or until slightly charred)

• Garnish with sesame seeds and serve

Health Benefits of Broccoli:

• Broccoli has a high fiber content, which helps keep you full and aids in digestion. The fiber, along with some potent phytochemicals, helps rid your body of toxins (helps to remove free radicals).

• It is one of the best sources of chromium (one serving is 53% of your daily value), which helps the body manage blood sugar levels

• It contains 42% of your daily value of folate per serving, which helps with the development of the brain and nervous system

• Broccoli is packed with vitamin K (helps with blood clotting, bone metabolism, and regulating blood calcium levels) and vitamin C (supports immune function)

• Broccoli sprouts are thought to be one of the top cancer-fighting foods!

Sources and additional information:

• https://www.healwithfood.org/health-benefits/broccoli-nutritional.php

• https://askdrnandi.com/health-benefits-broccoli/

• https://www.jenreviews.com/broccoli/

• https://draxe.com/broccoli-sprouts/

Spring Pea Spring Salad

This salad is bright, refreshing, and full of seasonal spring veggies. It takes about five minutes to whip up and is perfect as a side salad at dinner or for lunch, with some added quinoa, chicken, or tofu to fill you up!

I love everything about spring: the rolling green hills, the flowers in bloom, the longer days, and the seasonal vegetables and fruits! Yesterday morning, I saw spring peas at almost every stand at the Farmer’s Market and I decided that I should probably pick some up! Spring peas or sugar snap peas are naturally sweet and perfect for snacking on raw, adding to salads or stir frys, featuring in a risotto dish, or made into a spring soup. Plus, these green, vibrant veggies are loaded with health benefits!

Ingredients

• 4 handfuls of salad greens - I used arugula and red leaf lettuce

• 4 large radishes (or 6-8 small ones), sliced thinly into rounds or matchsticks

• 1 ½ cups of snap peas, washed and chopped into ½ inch pieces

• 2 avocados, diced

• ½ cup of loosely packed mint leaves, chopped

For the dressing:

• 1 tsp dijon mustard

• Juice from 1 lemon

• 3 tablespoons olive oil

• Pinch of salt and pepper

Tip: When almost finished with your jar of dijon mustard, make dressing in jar and shake well

Directions:

• Make dressing by combining all ingredients and mixing well (with a whisk or by shaking in a jar). Adjust seasoning as needed. Add a tsp of water if you desire a looser consistency.

• Assemble salad in a large bowl, add dressing and toss

Health Benefits of Snap Peas:

• They are high in vitamin C, which boosts our immune systems

• They are high in dietary fiber, which helps control cholesterol and blood-glucose levels, while aiding in digestion and helping to keep you feeling full

• They are a great source of vitamins A (boost eyesight) and K (boosts bone cell growth)

• One cup contains 18 percent of the daily recommended intake of dietary iron

Sources and additional reading:

• https://healthyeating.sfgate.com/sugar-snap-peas-good-1620.html

• https://www.chatelaine.com/health/diet/five-reasons-why-snap-peas-are-a-perfect-healthy-snack/

• https://www.nutrition-and-you.com/snap-peas.html
  
  

Parsnip and Cauliflower Mash

This recipe is so simple and delicious. I love it so much, in fact, I have made it 3 times in the past two weeks! It’s perfect when serving a juicy chicken or steak as a hearty, but guilt-free side.

I love parsnips and I only really “discovered” them a few years ago. I used to see them at the supermarket and think they were just ugly, white carrots. Little did I know that this root vegetable would soon become a staple in my kitchen during the winter months due to its sweet and almost nutty flavor, and of course the fact that they contain a wealth of nutrients.

Ingredients:

• 4 cups chicken broth

• 2 cups water

• 5 medium parsnips

• 1 medium head cauliflower

• 2 tablespoons extra-virgin olive oil, more for drizzling

• ½ tsp salt

• 1 heaping teaspoon minced rosemary

• Freshly ground black pepper, to taste

Directions:

• Peel and chop parsnips into 1 inch chunks

• Chop cauliflower into florets

• Bring a large pot of chicken broth and water to a boil

• Add parsnips and cauliflower and boil for 10-12 minutes or until soft when poked with a fork

• Strain the parsnips and cauliflower, saving 1 cup of the cooking liquid

• Use an immersion blender or regular blender to mash the parsnips and cauliflower, adding in some of the cooking liquid to facilitate the blending

• Add in olive oil, salt, pepper, and rosemary and mix together

Health benefits of Parsnips:

• Parsnips are rich in potassium, zinc, magnesium, phosphorus, manganese, and iron.

• They are a great source of folate, which is important especially for women who are pregnant (for the healthy development of child). Folate also promotes the growth of red blood cells and can prevent neurodegenerative diseases.

• The high levels of potassium in parsnips boosts brain health and in help lower blood pressure

• They have high amounts of soluble fiber, which aids in digestion and the balancing of blood sugar levels

• They are high in Vitamin C, which helps boost eye health.

Sources and additional reading:

• https://www.naturalfoodseries.com/11-health-benefits-parsnips

• https://www.organicfacts.net/health-benefits/vegetable/parsnips.html

Mustardy Kale Salad

This kale dish is inspired by my amazing salad I had at the Jimtown Store in Healdsburg this past weekend and also by the Ottolenghi recipe in his new cookbook, “Simple.” This is great served as a side topped with goat cheese or feta (for those eating dairy). You can also top this avocado and quinoa for a great #meatlessmonday main course!

Kale has become quite the trendy veggie over the last few years. There’s a reason for it! It’s packed with nutrients and it’s a super versatile ingredient to cook with. Some people can have a hard time digesting raw kale (like me!) so think about cooking it or massaging it to break down the tough fibers. Yes, massaging kale really is a thing - and it truly helps make it tastier and easier to consume and enjoy!

Health Benefits of Kale:

• Kale has even more iron than beef (per calorie)! Iron helps form enzymes, cellular growth, and liver function among other things

• Kale has more calcium than milk (per calorie)! Calcium is important for bone health and helping blood vessels move throughout the body.

• It’s great for digestion with its high amount of fiber, plus the stems are full of prebiotics (they feed our probiotics), which promotes good gut health

• It is an anti-inflammatory food with about a high amount of omega 3s

Ingredients (Serves 4 as a side)

• 1 bunch of kale (about 10 stems)

• 3 tbsp olive oil

• 1 tbsp sherry vinegar (or another vinegar of your choice)

• 2 tsp whole grain mustard

• Juice from 1/4 of a lemon

• Salt and pepper to taste

• ¼ cup toasted pumkin seeds

• Sprinkling of dried tart cherries (or cranberries)

Directions:

• Wash and dry kale. Remove kale from stems (save them for sautéing) and chop the leaves roughly.

• Add all ingredients (but pumpkin seeds and cherries) to a bowl with the kale leaves and massage with your hands for about a minute or until kale softens

• Let the kale salad rest for about 20 min before serving.

• Add pumpkin seeds and cherries and serve

• Option: Add cooked quinoa, avocado, and goat cheese for a substantial entree

For more information about the benefits of kale, check out these websites:

• https://draxe.com/health-benefits-of-kale/

• https://www.mindbodygreen.com/0-4408/Eating-Kale-Top-10-Health-Benefits.html