Roast Acorn Squash with Tahini Maple Sauce

Here is a perfect, cozy fall recipe! This simple tahini maple sauce adds just the right amount of sweetness to a roasted squash. Feel free to use other squash varieties with this recipe, like delicata or kabocha. This would be an excellent side dish to serve at your Thanksgiving dinner or just as a simple side dish for any fall dinner. Enjoy!

Ingredients:

• 1 acorn squash

• 1-2 tbsp olive oil

• 1 tbsp fresh thyme

• Salt and pepper to taste

For the sauce:

• 3 tbsp tahini

• 1 tbsp maple syrup

• Juice from ½ lemon

• Salt to taste

• 3 tbsp water

Directions:

• Cut squash in half, remove seeds, cut in wedges

• Toss with olive oil, salt, pepper and thyme and roast in the oven at 425 for 45-50 minutes (flipping halfway)

• Combine all ingredients for sauce in a bowl and whisk until smooth

• Once squash is cooked, drizzle with the sauce and enjoy!

• Optional (but highly recommended): sprinkle some cinnamon on top before serving

Grilled Halloumi Salad with Peach, Corn, Avocado, and Arugula

This is the perfect summer salad! Not only does it just take 10-15 minutes to make, but it’s colorful, flavorful, and highlights some of summer’s delicious produce. I also can’t get enough of the salty/sweet combo of the halloumi with the peaches. Serve this alongside some grilled chicken or fish for an easy summer meal :)

Ingredients (serves 2):

• 2 cups arugula

• 4-6 oz halloumi cheese, cut into 1/4 inch slices

• 2 ears of corn, steamed and cut off the cob

• 1 peach, sliced

• 1 avocado, diced

• 1/4 cup fresh basil, chopped

• 1 tbsp avocado oil

• 2-3 tbsp olive oil

• 1-2 tbsp balsamic

Directions:

• Coat halloumi in avocado oil and grill on a grill or grill pan for 2 minutes per side

• Add all ingredients to a salad bowl, toss with olive oil and balsamic

Spring Pea Hummus Spread

This spring hummus is bright in color and flavor! It’s made from a few simple ingredients and all you need to do is blend them together. Spread it on toast for an easy lunch — maybe top it with some crumbled goat cheese or crispy prosciutto too :) You can also serve this with veggies and crackers for a tasty appetizer!

Ingredients:

• 1 cup frozen peas, thawed

• 1 15 oz. can chickpeas, rinsed and drained

• 1/4 cup olive oil

• 2 tbsp lemon juice

• 1 clove of garlic, minced

• 1-2 tbsp water

• 1/4 tsp salt

Directions:

• Combine all ingredients in a blender or food processor and blend until smooth. If needed, add a few splashes of water to help create a smoother consistency.

Fennel, Orange, and Avocado Salad

This bright and colorful salad is as flavorful as it is beautiful! It also takes 5 minutes to prepare - an added bonus. I personally love serving this with a hearty, winter meal like a stew or pasta. The tang from the citrus and creamy avocado provides perfect balance for a heavier main course. Or top this with chicken and/or nuts (toasted almonds, pistachios, and pine nuts would be a great addition) for a satisfying lunch!

Ingredients:

(serves 4)

• 2 large handfuls of arugula

• 1 head of radicchio, sliced thin

• 1 fennel bulb, sliced thin

• 2 oranges, peeled and sliced in rounds

• 1 avocado, sliced

For the dressing:

• ¼ cup extra-virgin olive oil

• 2 tablespoons lemon juice

• ½ teaspoon Dijon mustard

• Salt and pepper to taste

Directions:

• Whisk together the dressing ingredients. Toss it with the arugula and radicchio and place in a serving bowl/dish. (You may not need all the dressing - you can always save the extra)!

• Top with sliced fennel, orange, and avocado and serve!

Celeriac and Potato Mash

A healthier take on mashed potatoes with a unique twist - celery root and potato mash! My mash pictured above was made with these beautiful purple potatoes from a local farm, which I thought added a fun and colorful touch :) You can use any kind of potato here though!

The celeriac (or celery root) adds an earthy and fresh flavor, creating a bit more complexity. Plus, celeriac is packed with antioxidants and is an excellent source of fiber! I think a fun way to step up your dinner presentation game is to have a layer of this (or mashed parsnips, cauliflower, potatoes - whatever it may be) with a flavorful piece of chicken, steak, or salmon placed on top. We topped this with a dijon maple salmon and lots of parsley. For a creamier, richer option, add milk in place of broth. Delicious! 

Ingredients:

• 1 large head of celery root, peeled and cubed

• 3 medium potatoes of your choice, peeled and cubed

• ½ cup chicken or vegetable broth (or whole milk)

• 5 cloves of roasted garlic (directions here)

• 3 tbsp butter or olive oil

• 1 tsp salt 

• ½ tsp pepper 

Directions:

• Boil celery root and potatoes until tender and can pierce easily with fork (about 15 minutes). Drain celery root and potatoes and return them to the pot.

• Add roasted garlic and chicken (or vegetable broth) and then mash (or use immersion blender). If too thick, add some more broth.

• Add salt, pepper, and butter (or olive oil). Stir to combine.

• Taste and adjust seasonings if needed.

Simple Roasted Tomatoes

Roasted tomatoes served with goat cheese as a side, paired with salmon with chimichurri and green beans

Tomatoes are so amazing right now. I’ve been obsessed with the cherry tomatoes that are a deep red in color and are so sweet when they burst in your mouth. Tomatoes are known for their antioxidants, which have anti-inflammatory properties. They are also an excellent source of vitamin C, which helps to boost our immune system! I think it’s best to keep it simple when cooking with tomatoes when they are ripe and in season. 

So this recipe is pretty straightforward and simple, but incredibly delicious! You can enjoy the roasted tomatoes as an easy side dish, top them with goat cheese (my favorite) or top a slice of whole grain bread with them! Whatever you decide, you won’t be disappointed!

Ingredients:

(serves 4)

• 2 pints of cherry tomatoes

• 6 cloves of garlic, smashed or minced

• 4 sprigs of thyme

• 2 tbsp olive oil

• Salt and pepper to taste

Directions:

• Preheat the oven to 375 degrees.

• Toss the tomatoes with olive oil, salt, pepper, garlic, and thyme

• Bake on a baking sheet for 15-20 minutes, or until tomatoes are beginning to burst

Beet, Cucumber, Feta, and Dill Salad

This simple side salad packs in tons of flavor! It’s perfect when served with some grilled or roasted salmon or maybe mixed in with some quinoa for a protein-rich, vegetarian meal. I’ve made this salad almost once a week this summer because it is just that good! I hope you enjoy it as well! 

Ingredients:

(serves 4)

• 3-4 beets, golden or red, cubed

• 1 large cucumber, cubed

• ¼ cup feta crumbles

• 2 tbsp fresh dill, roughly chopped

• 2 tbsp avocado oil

• 2 tbsp extra virgin olive oil

• 1 tbsp sherry vinegar

• Salt and pepper to taste

Directions:

• Preheat the oven to 400 degrees. Toss beets with avocado oil, salt and pepper. Roast until tender, about 40 minutes. Let cool.

• Whisk together the olive oil and sherry vinegar. Toss the cooled beets and cucumber in the dressing. Taste and add salt and pepper as needed. Or maybe even another splash of sherry vinegar if you like some extra tang!

• Top with feta and dill and serve.

Health Benefits of Dill:

• Dill is an excellent source of both Vitamin A and Vitamin C.

• It contains powerful antioxidants that can help boost immune function and reduce inflammation.

• It has antimicrobial properties and can help fight fungal and bacterial infections.

• Dill can help lower cholesterol.

• Dill oil can be used as a natural insect repellent.

Sources and additional reading:

• https://draxe.com/nutrition/dill-weed/’

• https://gooddecisions.com/foods/dill/

• https://www.healthline.com/nutrition/dill

Curry Roasted Cauliflower with a Coconut Yogurt Sauce

The warming spices in curry powder pair perfectly with roast cauliflower. In this dish, the spices from the cauliflower are balanced out by the cooling coconut yogurt. This is a healthy, nutritionally-dense side dish that you will not be able to get enough of!

Ingredients:

(serves 3-4 as a side)

• 1 large head of cauliflower, broken into florets

• 2-3 tbsp avocado oil

• 1 ½ tsp curry powder

• 1 tsp cumin

• Just shy of ½  tsp salt

• ¼ tsp black pepper

For the coconut yogurt sauce:

• 4 ounces coconut yogurt (my preference is cocojune)

• ⅛  tsp curry powder

• ⅛  tsp garlic powder

• ⅛  tsp cumin

• Pinch of salt 

• Pinch of black pepper

Directions:

• Preheat the oven to 425 degrees Fareinheit

• Whisk together avocado oil, curry powder, cumin, salt, and pepper. Then coat the cauliflower florets in the spice mixture.

• Roast for about 25-30 minutes, or until tender and starting to brown.

• Combine all ingredients for the coconut yogurt spread. Then serve cauliflower on top of the yogurt or with a dollop of yogurt on top!

Health Benefits of Curry Powder:

• The turmeric in curry powder has powerful antioxidants and has been shown to reduce inflammation.

• The cinnamon, cumin, coriander, and cloves in curry powder aid in digestion and can provide relief for stomach aches.

• Many spices in curry powder have anticancer effects, including turmeric, cumin, and coriander.

• Coriander and cumin have been shown to have antifungal and antibacterial effects .

• Turmeric may significantly reduce the risk of developing Alzheimer’s disease

Sources and additional reading:

• https://www.benenden.co.uk/be-healthy/nutrition/spice-of-life-7-surprising-health-benefits-of-curry-powder/

• https://www.livestrong.com/article/347582-what-are-the-health-benefits-of-curry-powder/

• https://www.healthline.com/nutrition/curry-benefits#How-to-add-curry-powder-to-your-diet 

Pea and Cilantro Puree

We’ve been getting a fair amount of cilantro in our farm boxes lately and I’m sometimes unsure of how to use a whole bunch. This pea cilantro puree has been the perfect solution! It adds a beautiful green burst to your plate and looks elegant when served with fish or meats. This puree takes almost no time to make, yet it adds so much incredible flavor and brightens up any dish!

I love to use fresh herbs as a garnish, but I also know that herbs are nutritional powerhouses and so I try to get creative and let them have the spotlight when I can.

Ingredients:

(serves 2-4)

• 1 cup of cooked peas

• 1 bunch cilantro 

• 1 garlic clove, roughly chopped

• Juice from 1 lemon (about 2 tbsp)

• 2 tbsp olive oil

• Salt and pepper to taste

Directions:

• Place all ingredients in a food processor and blend until the consistency of your preference (I like mine a little textured).

Health Benefits of Cilantro:

• Cilantro helps our body to detox. It contains compounds that bind together heavy metals, which we then eliminate.

• The high levels of antioxidants in cilantro help to reduce inflammation and oxidative stress in our bodies.

• This herb has been shown to reduce anxiety levels and improve sleep quality.

• Cilantro aids in digestion by producing digestive enzymes, and it can also be used to settle upset stomachs and reduce bloating.

Sources and Additional Information:

• https://aspenintegrativemedicine.com/12-cilantro-benefits-nutrition-recipes/

• https://www.totalhealthinstitute.com/health-benefits-of-cilantro/

• https://draxe.com/nutrition/cilantro-benefits/

Delicata Squash stuffed with Brown Rice, Caramelized onion, Spinach and Toasted Walnuts

I have been cooking with delicata squash a decent amount during shelter-in-place since we are limiting trips to the grocery store and they have a long storage life. I’ve experimented with stuffed squash (I even posted a recipe about a month ago) and I am really loving them! Using whatever you have on hand, you can create delicious combinations! This one is so tasty, and I love how the toasted walnuts compliment the nuttiness of the brown rice. I plan to make this over and over again. Enjoy!

Ingredients:

(serves 2 as a main or 4 as a side)

• 2 delicata squash

• 1 cup brown rice, rinsed

• 1 yellow onion, sliced 

• 4 cups spinach 

• ¾ cup walnuts, toasted

• 1 tbsp butter

• 2 tbsp avocado oil

• ¼ cup olive oil

• 3 tbsp red wine vinegar

• 1 clove of garlic, smashed

• Salt and pepper to taste

Directions:

• Preheat oven to 400 degrees F

• Cook brown rice according to package directions.

• Prepare the squash by cutting off the ends, slicing lengthwise and removing the seeds. Coat the squash with avocado oil and sprinkle with salt and pepper. Roast for 35 minutes, or until golden brown and tender.

• In a pan over medium heat, saute onion in butter and a pinch of salt, stirring every so often until caramelized, which will take about 25 min. Deglaze pan with 1 tbsp of red wine vinegar. Add spinach to the pan and cook until wilted. Remove from heat.

• Make vinaigrette with olive oil, 2 tbsp red wine vinegar, garlic, and salt and pepper to taste.

• Pour vinaigrette over cooked brown rice and then add spinach and onion. Stir to combine. Stuff squash with brown rice mixture  and top with walnuts.

• Optional: Garnish with fresh parsley 

Quinoa Stuffed Delicata Squash

I am obsessed with all types of squash, but delicata is definitely a favorite of mine. I usually roast it in slices and I just love the nutty and sweet flavor that comes out when roasted. In this recipe, I chose to use delicata squash because once the seeds are scooped from the inside, it makes a perfect boat for stuffing with all sorts of goodness, like quinoa!

Right now, we are not grocery shopping quite as often, so it’s helpful to stock up on veggies that really last, like squashes and root vegetables. I made this Quinoa Stuffed Delicata Squash on a night where we really didn’t have too many ingredients lying around, but the end result was so delicious! Feel free to get creative when creating a quinoa stuffing and use whatever ingredients you have on hand - toasted almonds, currants, dried apricots, ground turkey, parmesan, goat cheese, kale, etc… it’ll all taste great! Also, you can stuff a different type of squash too - like acorn or butternut!

Ingredients:

(serves 4 as a side, 2 as a main)

Getting the stuffing ready!

• 1 cup of uncooked quinoa

• 2 delicata squash

• 1 onion (I used a red onion), diced

• 2 cloves of garlic, minced

• 1 can of chickpeas, drained and rinsed well

• 5 ounces of spinach

• 2 cups of chicken or vegetable broth

• 2 tbsp avocado oil

• 1 tbsp olive oil

• Juice from 1 lemon

• Salt and pepper to taste

Directions:

• Preheat the oven to 400 degrees F. Prepare the squash by cutting off the ends, slicing lengthwise and removing the seeds. Coat the squash with avocado oil and sprinkle with salt and pepper. Roast for 35 minutes until golden brown and tender.

• While squash roasts, cook the quinoa according to the package directions, using broth in place of water.

• As the quinoa is simmering, saute the onion in a medium sized saucepan over medium heat with olive oil and a pinch of salt. Cook until onions are softened (about 10 minutes). Add the garlic and cook until starting to brown (about 2 minutes). Add the spinach and cook until starting to wilt. Add the chickpeas and continue cooking for 1-2 minutes, or until chickpeas are starting to warm.

• Combine onion, chickpea, and spinach mixture with the cooked quinoa. Season with salt, pepper, and the juice from a lemon.

• Once squash are finished roasting, remove them from the oven and spoon in the quinoa mixture and serve!

Salt and Vinegar Roasted Potatoes

I love salt and vinegar chips - they are a guilty pleasure of mine for sure. Having a bag of Cap Cod Salt and Vinegar potato chips at the beach is one of my absolute favorite things! Here’s a way to get those same tangy flavors with roasted potatoes. These are so delicious! Plus, the apple cider vinegar has so many health benefits you can feel great about adding to your recipe.

Ingredients:

(serves 4 as a side)

Perfectly pairs with grilled chicken sausage and broccoli

• 2 lb. potatoes (I recommend red potatoes, Yukon Gold, or fingerlings)

• 3 tbsp olive oil

• 3 tbsp apple cider vinegar

• 2 tsp salt

• ½ tsp pepper

Directions:

• Preheat oven to 400 degrees F

• Place your baking sheet in the oven for at least 5 minutes before adding potatoes so that it’s nice and hot.

• Cut potatoes into 1-inch cubes

• In a mixing bowl, add 2 tbsp. olive oil, 2 tbsp. apple cider vinegar, 1 1/2 tsp. salt, and pepper. Whisk to combine. Add the potatoes and make sure they are coated in the vinaigrette. Then spread the potatoes onto a parchment-paper lined baking sheet.

• Roast for 55 minutes, tossing the potatoes halfway through.

• Remove the potatoes from the oven. Whisk together the remaining olive oil and apple cider vinager and then pour on top of the potatoes. Season with the last 1/2 tsp of salt. Mix together and serve warm!

Winter Slaw with Cabbage and Kohlrabi

I love this winter slaw because it is tangy, sweet, and satisfying. Plus, it’s colorful and makes for a beautiful side dish! Feel free to get creative here and add some raw beets, fennel, apples, pears, radicchio, you name it! Use what’s fresh and in season :)

Ingredients

(serves 4)

• 2 cups kale or radicchio, shredded

• ½ green or red cabbage, shredded

• 3 kohlrabi, peeled, cut into matchsticks (or julienned)

• 2 medium carrots, peeled and grated 

• ½ cup toasted, slivered almonds

• ¼ cup currants

• 8 kumquats, sliced thinly

For the dressing:

• ¼ cup olive oil

• 2 tbsp apple cider vinegar

• Salt and pepper to taste

• ½ tsp maple syrup

Directions:

• Add cabbage, kale (or radicchio), kohlrabi, carrots, currants, and kumquats to a large serving bowl.

• Whisk together dressing ingredients and pour over salad. Toss to combine.

• Top with toasted almond slivers and serve

Winter Citrus Salad with Orange, Fennel, and Feta

I made this citrus salad the other night when having a heavier main course - Morracan lamb and eggplant. This light and refreshing salad perfectly balanced out our meal! It’s bright, colorful, tangy, and sweet!

Citrus fruits are everywhere in the winter, which I love because they bring delicious and bright bursts of flavor during what can be a dreary time of year! There are many different varieties of oranges out there, and I encourage you to give them a try! Not only does a variety of oranges look beautiful, but they also all have their own distinct taste. My personal favorites are Cara Cara oranges and Blood Oranges. Everyone seems to know they are excellent sources of Vitamin C (great for your immune system) which is true, but today I’ll also share some additional health benefits behind these juicy fruits.

Ingredients:

(Serves 4)

• 3-4 ounces arugula

• 1 small radicchio, cored and sliced into ribbons

• 2 oranges, peeled and sliced into ¼ half rounds 

• 1 fennel bulb, cored and thinly sliced

• ¼ cups feta

For the dressing:

• ¼ cup olive oil

• 2 tbsp fresh squeezed lemon juice

• 1 tsp Dijon mustard

• 1 tsp red wine vinegar

• Zest from one orange

• Salt and pepper to taste

Directions:

• Arrange all salad ingredients in a serving bowl

• Whisk together all dressing ingredients until combined. Pour over salad and toss. 

Health Benefits of Oranges

• Oranges are loaded with antioxidants, which fight free radicals and protect against chronic disease

• The high levels of Vitamin C in oranges are great for building up our immune systems, but also for our skin (slows down the aging process)

• They are high in flavonoids, which have been shown to boost cognitive functioning

• Oranges are high in fiber, which helps promote healthy digestion and helps keep you feeling full. 

Sources and Additional Reading:

• http://www.unclematts.com/10-good-reasons-to-eat-an-orange-a-day/

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

Brussels Sprouts, Radicchio, and Apple Salad

Here’s another brussels sprouts recipe for you this week! It’s a light, colorful, and fresh winter salad that has great flavor and crunch. Plus, it provides you with many vitamins and minerals to keep your immune system healthy this winter!

Ingredients:

(serves 4)

• 5-6 cups of shredded brussels sprouts

• 1 head of radicchio, sliced into thin ribbons

• 1 honeycrisp apple, thinly sliced into matchsticks

• ¾ cup hazelnuts or walnuts, toasted and roughly chopped

• 1 tbsp olive oil

• Salt to taste

For the dressing

• ¼ cup olive oil

• Juice from 1 ½ lemons

• Salt and pepper to taste

Directions

• Heat 1 tbsp of olive oil in a large frying pan over medium heat. Add the brussels sprouts and a pinch of salt and cook for about 5 minutes or until tender, stirring often.

• Remove brussels sprouts from the heat and let cool.

• Meanwhile, whisk together lemon zest, lemon juice, and salt and pepper.

• Add radicchio, cooled brussels sprouts, apples slices, and walnuts/hazelnuts to a serving bowl. Add the dressing and toss to coat. Optional: top with goat cheese or garnish with pomegranate seeds.

Warm Brussels Sprouts Salad with Bacon

 I love brussels sprouts and cook with them often. Growing up I despised this vegetable, but the only way they had been presented to me was boiled and without any seasoning. Now, we pretty much see them on every menu when we go out to eat. They are definitely trendy...well as trendy as veggies can be. However, whenever I eat them at restaurants I usually feel sick afterwards. They are typically fried in low-quality oils, and doused with heavy aiolis and cheese…and bacon. Yet, I still LOVE the smokey, salty bacon flavor with the brussels - they are a pretty perfect pairing. That’s why I decided to create my own “healthified’ version of one of my favorite side dishes - a warm Brussels sprouts salad with bacon.

Ingredients:

(serves 4)

• 1 lb brussel sprouts, shredded or well chopped

• ¾ cup walnuts

• 1 shallot, finely diced

• 3 pieces of bacon

For the dressing:

• ¼ cup of good olive oil

• 2 tbsp apple cider vinegar

• 1 tbsp dijon mustard

• ½ tsp maple syrup

• Salt and pepper to taste

Directions:

• Toast walnuts in a large frying pan over medium heat for five minute or until they smell toasty. Remove from the pan and let cool. Then roughly chop and set aside.

• Wipe pan and then cook bacon in the same pan over medium heat until crisp. Remove bacon from skillet, let drain on paper towels, then crumble.

• After bacon is cooked, drain pan of all but 1 tbsp of bacon grease

• Cook shallots with a pinch of salt over medium heat, stirring often, until tender and browned (about 3-5 minutes)

• Add Brussels sprouts and cook, stirring often, for about 5-7 minutes or until tender. Add a splash of water or vegetable broth if needed.

• Prepare dressing by whisking together all ingredients in a small bowl or jar.

• In a serving bowl, combine brussel sprouts with dressing. Top with walnuts and bacon and serve.

Additional Notes:

• If you don’t want to use bacon, eliminate that step and just add 1 tbsp olive oil to begin cooking shallots.

• For a breakfast or lunch salad, top with a fried egg!

• You can also use toasted hazelnuts or pecans - all are great options!

Health Benefits of Brussels Sprouts

• They are high in antioxidants, which helps to reduce inflammation and fight oxidative stress

• They are an excellent source of Vitamin K, which is essential for blood clotting and healthy bone density

• A half cup provides you with over 80% of your daily vitamin C needs!

• They help with our body’s detoxification and digestive processes!

Sources and Additional Reading:

• https://www.healthline.com/nutrition/benefits-of-brussels-sprouts#section10

• https://www.treehugger.com/green-food/6-reasons-why-you-should-eat-more-brussels-sprouts.html

• https://draxe.com/nutrition/brussels-sprouts-nutrition/

White Bean and Almond Hummus with Cinnamon Spiced Carrots

When I was in New Zealand for my honeymoon, I went to a tapas restaurant in a town called Wanaka and we had these roasted, spiced carrots over an almond hummus. It was so delicious and I decided I needed to try my own version once we got back. And that’s exactly what I did! I find that adding a little flare to veggie dishes make them so much more exciting and delicious. Having some sort of sauce or dip always elevates the flavor and makes a dish feel special!

Ingredients

(Serves 2)

For the carrots

• 6 carrots, sliced in half lengthwise

• 1 tbsp avocado oil 

• ¼ tsp cinnamon

• ¼ tsp cumin

• ¼ tsp salt

For the white bean and almond hummus

• 1 15.5 ounce can cannellini beans (or 1 ½ cups cooked beans)

• 3 tbsp almond butter

• ¼ cup olive oil

• 1 clove garlic, roughly chopped

• ½ tsp salt and ¼ tsp pepper 

• 1 tbsp water

Directions:

Served here with a lentils and cinnamon and paprika spiced cauliflower

• Preheat oven to 425 degrees

• Toss carrots with avocado oil, cinnamon, cumin, and salt. Place on a baking sheet and roast for about 45 minutes, tossing occasionally until tender and browned. 

• Meanwhile, prepare the hummus by combining beans, almond butter, olive oil, garlic, salt, pepper, and water in a food processor. Blend until smooth. Taste and adjust seasonings if needed. If too thick, add another tbsp of water.

• Spread hummus on a serving plate and place slightly cooled carrots on top. Garnish with parsley (optional)

NOTES: Other white beans, such as butter beans, will also work here! Using dried beans are a better bang for your buck. Also, canned beans can be high in sodium, so if you have the time and ability to forward-plan, I recommend using dry beans (soak them and cook them), but if you’re like me, I resort to using the canned kind most of the time! 

Health Benefits of Cannellini Beans:

• They are an inexpensive source of high-quality protein, which keeps us full and our muscles working properly. A half cup gives you about 8 grams of protein!

• White beans are an excellent source of insoluble fibre, which helps maintain a healthy digestive system. 

• Their high soluble fiber content can help provide you with stable energy levels throughout the day and also helps to remove toxins from our bodies.

• Cannellini beans are rich in magnesium, which aids in optimizing blood flow and keeping arteries healthy

• They help maintain healthy blood sugar levels, which is important in preventing diabetes

Sources and additional reading:

• https://www.stylecraze.com/articles/health-benefits-of-cannellini-beans/

• https://www.naturalfoodseries.com/11-benefits-cannellini-beans/

• https:/draxe.com/nutrition/cannellini-beans/

Mushroom and Thyme Quinoa

By adding together the mushrooms, broth, and thyme, this will take your quinoa dish to the next level! It requires only a handful of ingredients, but the taste is rich and satisfying. When cooked, mushrooms embody an umami, savory flavor as well as a hearty, meaty texture. Because of the added mushrooms in this dish, it will fill you up and keep you satisfied. I also love serving this with roasted chicken, making sure to spoon the juices from the chicken right on top!

Ingredients 

(serves 4 as a side)

• 1 cup quinoa, rinsed and drained

• 2 ½ cups chicken (or vegetable) broth

• 1 pound of assorted mushrooms, like shitake and crimini, thinly sliced

• 1 tbsp chopped fresh thyme leaves and 4 sprigs of thyme

• 1 tbsp grass fed butter or ghee

• 1 tbsp olive oil

• Salt and pepper to taste

Directions:

• Add the quinoa, 2 cups of chicken broth, and 4 sprigs of thyme to a pot. Bring to a boil and reduce to a simmer until quinoa is cooked, about 12-15 minutes. Remove thyme stems and set aside.

• While quinoa cooks, heat butter and olive oil in a large saucepan over medium heat. Add mushrooms, a heavy pinch of salt, and chopped thyme. Toss and stir. After five minutes, add in ½ cup of chicken broth. Saute until mushrooms are cooked and tender, about ten more minutes. 

• Add mushrooms (and all of the cooking liquid) and quinoa in a large serving bowl. Toss to combine and serve.

Health Benefits of Mushrooms:

Served with juicy chicken and a seasonal salad

• Mushrooms contain compounds that are antimicrobial and antiviral, making them powerful immune system boosters

• They are a great source of B vitamins, which help support adrenal function and turn nutrients from food into usable energy 

• Mushrooms are one of the few food sources with vitamin D, which helps us to absorb calcium and strengthen bones

• Certain mushrooms, like reishi, are adaptogens, and help reduce levels of cortisol, which can help alleviate stress and anxiety

• They contain anit-cancer compounds that help protect against oxidative stress and prevent tumor formation

Sources and additional reading:

• https://foodrevolution.org/blog/health-benefits-of-mushrooms/

• https://grocycle.com/health-benefits-of-mushrooms/

• https://draxe.com/nutrition/mushroom-nutrition-benefits/

Delicata Squash with white beans, red onion and arugula

I love squash season!! They might just be my favorite vegetable, and we just started getting these delicata squash in our farm box, so I am pretty excited! Delicata squash is hearty, sweet, and super satisfying - plus they are so easy to prepare. No need to peel the skin - just slice and roast! Often times I will just roast them on their own with some oil, salt, and pepper (and maybe a dash of cinnamon) and enjoy them as they are or add them to a salad, but this delicata squash dish adds a little flare and a lot of taste, while still keeping things easy and simple.

This dish is quite starchy and carb-heavy with the squash and white beans, so I would pair it with a protein (like chicken, fish, etc…) for a super easy weeknight meal. You can also just eat a larger portion of this for your entire meal, as it includes a good amount of protein, fiber, and greens. Maybe just add in a little extra peppery arugula!

Ingredients:

(serves 4 as a side)

• 2 medium delicata squash

• 1 red onion, peeled and cut into thick wedges

• 2 cups arugula

• 1 15 ounce can can white beans (like cannellini), rinsed and drained

• 3 tbsp of avocado oil (or oil of your choice)

• 3 oz crumbled feta or goat cheese (optional)

For the dressing:

• Zest and juice from 1 lemon

• 1 tbsp minced shallot

• 2 tbsp apple cider vinegar

•  2  tsp Dijon mustard

•  6 tbsp extra-virgin olive oil

• Salt and pepper to taste

Instructions:

preparing the squash

• Preheat oven to 425 degrees F

• Slice delicata squash in half, lengthwise, scoop out seeds and slice into ½ inch half moon slices

• Coat squash and red onion in avocado oil, salt, and pepper. Roast for about 40 minutes, or until browned. Toss at the halfway point.

• While squash and onion roasts, make the dressing by whisking together olive oil, lemon juice, lemon zest, shallot, dijon mustard, salt and pepper

• Once squash and onions are ready, let cool, then add to a serving bowl, along with arugula, white beans, and dressing. Toss and top with goat cheese or feta (optional) before serving.

Health Benefits of Delicata Squash:

• One cup of delicata squash contains 59 percent of the DV for vitamin A!

• It is one of the few vegetarian sources of omega-3 fatty acids, which can help reduce inflammation 

• Delicata squash is also a great source of vitamin C, which will help boost your immune system

• It contains high amounts of B vitamins, which can help improve energy levels

• Delicata squash has a good amount of dietary fiber, which aids in digestion

Sources and additional reading:

• https://drhealthbenefits.com/food-bevarages/vegetables/health-benefits-delicata-squash

• https://www.davidwolfe.com/delicata-squash-benefits/

Cantaloupe and Cucumber Salad

This summer salad is so incredibly refreshing because both cucumber and cantaloupe have high water contents and are super hydrating. Additionally, while this dish is incredibly simple and only has a small handful of ingredients, it packs a flavorful punch. The cantaloupe (make sure it’s ripe!) is so delicate and sweet, the cucumber is crisp and earthy, and the simple dressing brings a bit of tang with the acidity. I also love the fresh basil (I used baby basil from the garden, but regular basil or even mint would be great too), which I feel brings it all together. This salad would also be great with some high quality, salty feta crumbled on top. Paired with a cool, crisp glass of wine, and you have yourself a popular starter or side dish this summer/early fall!

Ingredients:

(serves 6)

• 1 medium sized ripe cantaloupe

• 4 small/medium sized cucumbers

• 1 tbsp fresh chopped basil

• Juice from 1 lime

• 2 tbsp olive oil

• 1 tbsp white wine vinegar

• Salt and pepper to taste

Directions:

• Cut the melon in half and scoop out the seeds. Cut the rind away and chop melon into thin 2 inch long slices

• Cut cucumbers on a diagonal to create similarly sized pieces.

• Whisk lime juice, olive oil, vinegar, salt and pepper until combined.

• Arrange cantaloupe pieces on the bottom layer of a serving dish. Top with cucumber slices and basil. Drizzle the dressing on top and serve!
  

Health Benefits of Cantaloupe:

• Cantaloupe is one of the highest fruit sources of beta-carotene, an antioxidant that converts into vitamin A in the body

• They are an excellent source of vitamin C, which boosts your immune system and protects against damage from free radicals

• They are super hydrating with their high water and electrolyte content, so they make a great snack or post-workout treat

• Their high percentage of water helps keep things moving in the digestive tract and detoxify the body by helping to remove toxins and waste.

• They are an alkaline food, which can help balance the PH levels in the body, and that can prevent inflammation and disease formation.

Sources and additional reading:

• https://www.medicalnewstoday.com/articles/279176.php

• https://draxe.com/nutrition/fruit/cantaloupe-nutrition/

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