Recipes

Healthy Seasonal Recipes

***************************************

Summer Snack

***************************************

Crispy Kale Chips:

Recipe by Julie Caruso RD, CD

If you're looking for a delicious way to protect your health, kale is the seasonal green for you. It is loaded with nutrients that help detoxify the body, strengthen the immune system, reduce inflammation and protect against cancer. Crispy, crunchy, and snackable, even kids love these!

1 bunch kale

1 T. olive oil

1 T balsamic vinegar

Pinch of sea salt

Black pepper

Parmesan cheese (optional)

Preheat oven to 250 F. Rinse kale and remove center ribs and stems. Pat dry with paper towel. Cut leaves into 2"x 2" pieces. Toss kale with oil and balsamic vinegar in a large bowl. Sprinkle with salt and pepper. Arrange leaves in a single layer on baking sheets. Bake until crisp, about 20-25 minutes. Some leaves may cook quicker than others, so remove crispy leaves to prevent overcooking. Remove from oven and sprinkle with parmesan cheese, or try these spice combinations: basil, parmesan & balsamic, curry, or chili powder.

***************************************

Late Summer Dessert

***************************************
Grilled Plums with Cherry Sauce:
This is a healthy and simple recipe with some wonderful decadent touches. It was originally inspired by a similar recipe for grilled peaches, but like so many Northwesterners, we have a prolific plum tree in the yard. We’ve been freezing them in late summer and grilling them all year long. (We enjoy the slight adversity of winter grilling!)

For the cherry sauce:
1 pound dark cherried, pitted (about a cup)
1 T. sugar or maple syrup
1/2 cup dry red wine
1 t. balsamic vinegar
1 t. kirsch (cherry liqueur, optional)

Combine all ingredients except the kirsch in a saucepan over medium-high heat for 6 to 8 minutes until the fruit is soft. Transfer to a food processor and puree until smooth. Return to the saucepan over medium-high heat and add the kirsch. Simmer till reduced to about ¼ cup, 1 to 2 minutes.

For the plums:
1-2 Plums per person—fresh or frozen
Heat your grill on medium for 3-5 minutes. As it heats, cut and remove pits from plums. Place plum halves directly on the grill for 2-4 minutes a side. Transfer to plates, give each plate a quick drizzle of cherry sauce for an elegant, delicious, and surprisingly healthy treat. Optional: Also add a small scoop of whipped cream for extra decadence.

***************************************

Autumn Main Course

***************************************

Roasted Butternut Squash and Mushroom Risotto:

Risotto is a rich and satisfying dish for the winter. This version highlights a couple ingredients that are local, seasonal favorites. The best part is that risotto can be made with fairly healthy ingredients and still taste like an indulgence.

(serves 4-6 adults)

1 very small (or ½ a larger) butternut squash

2 ½ c . mushrooms coarsely chopped (Wild mushrooms are great, but button mushrooms will do too.)

1 c. onion sliced in thin strips

1 c. onion diced

3 ½ T. butter or olive oil

2 t. fresh thyme (or 1 t. dried thyme)

2 c. Arborio rice

7-8 c. chicken or vegetable broth

1/3 c. dry white wine (can be omitted if necessary)

sea salt

pepper

chopped fresh parsley

Roast the veggies:

(this can be done up to a few hours ahead and let stand at room temp)

Preheat the oven to 400 f. Cut the squash in quarters, removing the seeds. Place shell side up in a rimmed baking sheet. Add 1/4” of water to the pan and cover tightly with aluminum foil. Bake squash for about 45 min or until tender when pierced with a fork. While the squash bakes, toss the mushrooms and onion strips with 1 ½ T melted butter (or oil), thyme, ½ t. sea salt, ½ t. black pepper. Toss the mixture onto a baking sheet and roast in the oven for about 35 minutes or until golden.

Cook the Risotto:

In a large heavy saucepan, cook the diced onion in 2 T of butter or oil over low heat until soft. Meanwhile simmer the broth over medium heat. Add the rice to the cooking onions and stir for a few minutes over medium heat until you can see a white dot in the center of each rice grain. Add the wine and stir until it is absorbed. Then add the hot broth 1 cup at a time, stirring continuously. Once you’ve added about 6 cups of broth, begin to test the risotto. Once the texture of the grains is tender, but still firm, stop adding broth and remove the risotto from the heat. Add sea salt and pepper to taste. (For extra decadence, you can stir in ½-1 c parmesan cheese.)

The Final Step:

Cut the squash in to small cubes, discarding the shell. Stir the squash and the mushroom onion mixture into the creamy risotto. If you like you can reserve a few veggies to garnish the top. Ladle into bowls. Sprinkle with fresh parsley and serve. This dish is great with a simple salad.

***************************************

Winter Soup

***************************************
Bountiful Beet Soup
Recipe by Julie Caruso RD, CD
This rec
ipe is a perfect celebration of the winter season. Beets are an excellent source of folate and are a good source of potassium, vitamin C, and fiber. They also contain high amounts of beta carotene, an important antioxidant that helps fight numerous diseases. Beets are also cleansing and can help to detoxify your body and strengthen the immune system.

1 T. olive oil
1 onion, chopped
6 c. vegetable or chicken broth
2 c. water
1 t. salt
1 t. black pepper
3 beets, peeled and cut into 2"x 2" cubes
1 turnip, cubed
1 sweet potato, cubed
Juice from 1 lemon
1/2 T. basil
2 c. spinach

Heat the oil in a large pot over medium-high heat. Add onion, sauté 3 minutes or until tender. Add remaining ingredients except spinach and bring to a boil. Reduce heat and simmer uncovered 15-20 minutes or until beets and potatoes are tender.

Remove half of the beets and most of sweet potatoes and turnips and set aside in a bowl. Place the remaining contents in a blender or food processor and process until smooth. (You may have to do this in 2 or 3 steps depending on the size of your blender-remember that hot liquids expand! Use caution. Fill only about ½ full and repeat. Add blenderized mixture back into pot. Add spinach and simmer for 5 minutes.