Superfoods make super meals! Here are some you’re sure to love!
Butter Braised Asparagus, Oyster or Royal Trumpet Mushrooms with Peas and Tarragon
Courtesy of Barb Dietrich of Oley Valley Organics
Ingredients
3 Tbsp butter
8 oz. mushrooms, cut into ¾-inch pieces
1 lb. asparagus, trimmed and cut into 1 & ¼-inch pieces
3 scallions, thinly sliced
1/2 cup frozen or fresh peas
1 Tbsp chopped fresh tarragon
salt and pepper to taste
Preparation
1. In a large skillet melt 2 Tbsp butter. Add mushrooms, cover and cook 5 minutes.
2. Stir in asparagus, scallions and 1 Tbsp butter, salt and pepper, cover and cook 2 to 5 minutes, depending on size of asparagus.
3. Stir in peas and tarragon, cover and cook 2 minutes or until peas and asparagus are cooked.
4. May be served separately or over toast.
Yield: 4 servings
Chia “Tapioca” Pudding
Courtesy of Suzie Carpenter
For more recipes, visit suziecarpenter.com.
Ingredients
3/4 cup chia seeds
2 cups unsweetened almond milk
10 drops plain or vanilla liquid stevia OR 2 Tbsp agave nectar, honey or maple syrup
Vanilla extract, to taste
1/4 tsp ground cinnamon
Preparation
1. Mix the almond milk and chia seeds together and let them rest for a few moments. Then, stir the mixture well with a spoon or fork.
2. Let it sit for 30 minutes or more. At first, it’ll seem far too runny, but over the course of 30 minutes, the chia seeds will expand until the pudding resembles tapioca pudding.
3. Sweeten with stevia or honey and add vanilla extract to taste.
4. Sprinkle cinnamon on top or stir into pudding.
5. YUM!
Yield: 4 servings
Thai Lemongrass Soup
Courtesy of Robyn Jasko
For more recipes, visit www.growindie.com.
Ingredients
8-10 oz. dried Thai rice noodles, linguini-width
2 to 4 stalks minced lemongrass
4 to 6 cups vegetable broth (or regular chicken broth if your recipe need not be vegetarian)
1 thumb-size piece of ginger, thinly sliced into matchstick pieces
1/2 package of extra firm tofu, cut into ½-inch cubes
1 head broccoli, chopped into florets including stems
1-2 cups Chinese cabbage, chopped into bite-size pieces (bok choy, baby bok choy or su choy)
1-2 carrots, sliced
4 Tbsp. soy sauce
½-can good-quality coconut milk
3-4 kaffir lime leaves or the juice of 1 lime
½-cup fresh basil, roughly chopped if leaves are large (or substitute fresh coriander/cilantro)
Optional: fresh-cut chilies or chili sauce, to taste
Preparation
1. Dunk noodles in a pot of boiling water and turn off the heat; allow the noodles to soften while you prepare the soup.
2. Place stock in a soup pot together with lemongrass, ginger, kaffir leaves and carrots.
3. Bring to a boil, then reduce heat to medium.
4. Allow to simmer while you chop up and add the remaining vegetables; simmer until vegetables have softened but are still bright in color (about 5 minutes).
5. Reduce heat to minimum and add the coconut milk, stirring to dissolve.
6. Finally, add the tofu, gently stirring so it doesn't fall apart.
7. Add the soy sauce. If you prefer your soup spicy, add some fresh-cut chilies OR 1-2 tsp. chili sauce – or simply serve it on the side; do a taste test, adding more soy sauce if not salty enough. If you find the soup too salty (this depends on how salty your broth was to start with), add 1 to 2 TBSP lime juice. If too sour for your taste, add 1 tsp. sugar.
8. Check rice noodles to make sure they have softened enough to eat (they should be 'al dente').
9. Drain the noodles and portion out into bowls.
10. Pour several ladles of soup over each bowl of noodles. Sprinkle over fresh basil, and serve with chili sauce on the side, and enjoy!
Yield: 2 Servings, but up the ante to make more.
Phoebe’s Blueberry Salsa
Courtesy of Phoebe Canakis of Phoebe’s Pure Food
Ingredients
1 lime, zested and juiced
½ orange, zested and juiced
1 cup fresh blueberries
4 sun-ripened tomatoes, seeded and coarsely chopped
¼ small red onion, diced
2 cloves garlic, minced
3 Tbsp chopped fresh basil or cilantro
A pinch of salt
OPTIONAL:
1 cup of black beans
1 cup corn
1 small zucchini
1 fresh peach, chopped
1 avocado, large cubes
Preparation
1. Mix it all together.
2. Enjoy!
Superfoods make super meals! Here are some you’re sure to love!
Butter Braised Asparagus, Oyster or Royal Trumpet Mushrooms with Peas and Tarragon
Courtesy of Barb Dietrich of Oley Valley Organics
Ingredients
3 Tbsp butter
8 oz. mushrooms, cut into ¾-inch pieces
1 lb. asparagus, trimmed and cut into 1 & ¼-inch pieces
3 scallions, thinly sliced
1/2 cup frozen or fresh peas
1 Tbsp chopped fresh tarragon
salt and pepper to taste
Preparation
1. In a large skillet melt 2 Tbsp butter. Add mushrooms, cover and cook 5 minutes.
2. Stir in asparagus, scallions and 1 Tbsp butter, salt and pepper, cover and cook 2 to 5 minutes, depending on size of asparagus.
3. Stir in peas and tarragon, cover and cook 2 minutes or until peas and asparagus are cooked.
4. May be served separately or over toast.
Yield: 4 servings
Chia “Tapioca” Pudding
Courtesy of Suzie Carpenter
For more recipes, visit suziecarpenter.com.
Ingredients
3/4 cup chia seeds
2 cups unsweetened almond milk
10 drops plain or vanilla liquid stevia OR 2 Tbsp agave nectar, honey or maple syrup
Vanilla extract, to taste
1/4 tsp ground cinnamon
Preparation
1. Mix the almond milk and chia seeds together and let them rest for a few moments. Then, stir the mixture well with a spoon or fork.
2. Let it sit for 30 minutes or more. At first, it’ll seem far too runny, but over the course of 30 minutes, the chia seeds will expand until the pudding resembles tapioca pudding.
3. Sweeten with stevia or honey and add vanilla extract to taste.
4. Sprinkle cinnamon on top or stir into pudding.
5. YUM!
Yield: 4 servings
Thai Lemongrass Soup
Courtesy of Robyn Jasko
For more recipes, visit www.growindie.com.
Ingredients
8-10 oz. dried Thai rice noodles, linguini-width
2 to 4 stalks minced lemongrass
4 to 6 cups vegetable broth (or regular chicken broth if your recipe need not be vegetarian)
1 thumb-size piece of ginger, thinly sliced into matchstick pieces
1/2 package of extra firm tofu, cut into ½-inch cubes
1 head broccoli, chopped into florets including stems
1-2 cups Chinese cabbage, chopped into bite-size pieces (bok choy, baby bok choy or su choy)
1-2 carrots, sliced
4 Tbsp. soy sauce
½-can good-quality coconut milk
3-4 kaffir lime leaves or the juice of 1 lime
½-cup fresh basil, roughly chopped if leaves are large (or substitute fresh coriander/cilantro)
Optional: fresh-cut chilies or chili sauce, to taste
Preparation
1. Dunk noodles in a pot of boiling water and turn off the heat; allow the noodles to soften while you prepare the soup.
2. Place stock in a soup pot together with lemongrass, ginger, kaffir leaves and carrots.
3. Bring to a boil, then reduce heat to medium.
4. Allow to simmer while you chop up and add the remaining vegetables; simmer until vegetables have softened but are still bright in color (about 5 minutes).
5. Reduce heat to minimum and add the coconut milk, stirring to dissolve.
6. Finally, add the tofu, gently stirring so it doesn't fall apart.
7. Add the soy sauce. If you prefer your soup spicy, add some fresh-cut chilies OR 1-2 tsp. chili sauce – or simply serve it on the side; do a taste test, adding more soy sauce if not salty enough. If you find the soup too salty (this depends on how salty your broth was to start with), add 1 to 2 TBSP lime juice. If too sour for your taste, add 1 tsp. sugar.
8. Check rice noodles to make sure they have softened enough to eat (they should be 'al dente').
9. Drain the noodles and portion out into bowls.
10. Pour several ladles of soup over each bowl of noodles. Sprinkle over fresh basil, and serve with chili sauce on the side, and enjoy!
Yield: 2 Servings, but up the ante to make more.
Phoebe’s Blueberry Salsa
Courtesy of Phoebe Canakis of Phoebe’s Pure Food
Ingredients
1 lime, zested and juiced
½ orange, zested and juiced
1 cup fresh blueberries
4 sun-ripened tomatoes, seeded and coarsely chopped
¼ small red onion, diced
2 cloves garlic, minced
3 Tbsp chopped fresh basil or cilantro
A pinch of salt
OPTIONAL:
1 cup of black beans
1 cup corn
1 small zucchini
1 fresh peach, chopped
1 avocado, large cubes
Preparation
1. Mix it all together.
2. Enjoy!
COMPILED BY JENNIFER HETRICK
