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!

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/

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.

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/

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

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/

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/

Roasted Cauliflower Winter Salad with Lemon Tahini Dressing

This vegetable was featured as an “Ingredient of the Week” for good reason! Not only is it packed with nutrients, it’s incredibly versatile, hearty, and delicious.

Health Benefits:

• Cauliflower is a cruciferous vegetables family — along with broccoli, cabbage, kale, and brussels sprouts, which are all known for their high levels of phytochemicals, which are natural antioxidants

• They are correlated with the prevention of many chronic diseases, such as cardiovascular diseases, diabetes, neurodegenerative disorders, and many forms of cancers

• They reduce inflammation (main cause of chronic disease) by lowering oxidative stress

• They are chock full of beneficial vitamins and minerals, like vitamin C and vitamin K

• They are beneficials for digestion and detoxification

Recipe inspiration: Roasted Cauliflower Winter Salad with Lemon Tahini Dressing. Again, I love roasted cauliflower on its own, roasted simply with olive oil, salt, and pepper, and occasionally some cumin if I’m feeling adventurous.

However, given that I am somewhat obsessed with tahini dressing and, this salad has become a winter staple.The variety of flavor profiles and texture makes it impossible to resist. The peppery arugula mixed with the caramelized roasted onions and cauliflower, the brininess from the capers, and the sweetness from the dates, brings perfect balance to this dish. Every bite is unique and packed with flavor, leaving you wanting more. I love the crunch of the pumpkin seeds and the creaminess of the tahini dressing. It’s the perfect main course, if you want to add some roasted chicken and/or avocado for a little more substance. It’s also excellent when served as a side dish.

Ingredients (serves 4 as a side)

For the Salad:

• 1 large head of cauliflower, cut into florets

• 2 large handfuls of arugula

• 1 red onion, cut in half, and then cut into ⅛ in. thick slices

• ¼ cup of toasted pumpkin seeds

• 2 tbsp capers, drained

• 3 dates, pitted and chopped

• 3 tablespoons avocado oil

• Salt and pepper to taste

Tahini Dressing Ingredients:

• ¼ cup tahini

• Juice of 1 ½  lemons

• 1 ½  tbsp extra-virgin olive oil

• ¼ teaspoon sea salt

• ¼ tsp pepper

Directions:

• Preheat oven to 400 degrees

• Coat cauliflower and red onion in avocado oil, salt, and pepper

• Place on baking sheet and roast in the oven for 25 minutes or until lightly browned

• Meanwhile, whisk together all ingredients for tahini dressing, adding warm water if necessary, to create a somewhat liquidy consistency

• Assemble the remaining ingredients in a bowl- arugula, capers, dates, and pumpkin seeds

• Once cauliflower and red onion is cooled, add to salad, toss with dressing, and enjoy!