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Pea, Mint, and Basil Soup

Pea, Mint, and Basil Soup
Prep Time
20 minutes
Number of Servings
4
Ingredients
  • [q:2 1/2] cups low-sodium vegetable broth
  • 1 small onion, chopped
  • [q:1/2] Tbsp olive oil
  • 5 cups frozen peas
  • [q:1 1/4] cups basil, leaves picked
  • 1 cup mint, leaves picked
  • Salt and pepper
Directions
  1. Bring broth to a boil in a saucepan.
  2. Sauté onion in oil and 1 tablespoon water for 2 to 3 minutes.
  3. Add peas, followed by boiling broth, and cook for 10 minutes.
  4. Add herbs, blend until smooth, and season to taste.
Nutrition Info
193 Calories, 13 g Protein, 30 g Carbohydrates, 9 g Fiber, 3 g Total fat (1 g sat, 2 g mono, 1 g poly), 395 mg Sodium, [nutrition:5] Vitamin C, K, Manganese, [nutrition:4] Vitamin B1 (thiamine), Copper, [nutrition:3] Vitamin A, B3 (niacin), Phosphorus, [nutrition:2] Vitamin B2 (riboflavin), B6, Folate, Iron, Magnesium, Molybdenum, Zinc, [nutrition:1] Potassium

Whole-Grain Pasta Chop Salad with Blood Orange

Whole-Grain Pasta Chop Salad with Blood Orange
Prep Time
10 minutes
Number of Servings
Makes 5 cups
Ingredients
  • 4 cups cooked whole-grain penne pasta (or your favorite fiber-rich pasta) 
  • 2 cups raw chopped red, yellow and green bell peppers and other vegetables (tomatoes, onion, fresh corn kernels, carrots, or jicama)
  • 1 cup chopped fresh herbs (basil, oregano, dill, chives, rosemary, thyme, or mint)
  • [q:1/2] cup fresh blood orange juice (or other orange juice)
  • [q:1/2] cup crumbled feta cheese (optional)
Directions
  1. In a large bowl, thoroughly mix all ingredients. Top with feta, if using.
  2. Refrigerate and chill for several hours before serving.

Minted Cucumber Lemonade Frozen Pops

Minted Cucumber Lemonade Frozen Pops
Ingredients
  • 1 cucumber, peeled and diced
  • 2 cups of your favorite lemonade
  • 1 Tbsp fresh mint, chopped
  • 3 to 6 drops of peppermint extract
Directions
  1. Place cucumber (peeled and diced) into blender.
  2. Add lemonade, mint and peppermint extract.
  3. Blend on high until smooth.
  4. Let mixture sit for 5 minutes.
  5. Pour mixture in your favorite ice pop molds.
  6. Place in freezer until solid.
Nutrition Info
26 Calories, 0 g Protein, 0 mg Cholesterol, 7 g Carbohydrates, 5 g Total sugars (2 g Added sugars), 1 g Fiber, 0 g Total fat (0 g sat), 1 mg Sodium, [nutrition:1] Vitamin C

Black Lentil and Salsa Verde Salad

Black Lentil and Salsa Verde Salad
Prep Time
45 minutes
Number of Servings
4
Ingredients
  • [q:1/2] cups dried Puy or other lentils
  • 1 tsp rice wine vinegar
  • 3 Tbsp chopped sorrel leaves*
  • [q:2/3] cup mint leaves
  • [q:2/3] cup cilantro
  • [q:1/4] cup olive oil
  • Finely grated zest and juice of 1 lime
  • [q:1 1/2] cups cherry tomatoes, chopped
  • Sesame oil, for griddling
  • 2 cups chopped asparagus
  • Himalayan pink salt

Mint Yogurt (optional)

  • [q:1/2] cup coconut milk yogurt
  • [q:2/3] cup mint leaves
  • [q:1/4] tsp smoked paprika
Directions
  1. Cook lentils according to package instructions. When cooked, stir in vinegar and set aside.
  2. Next, make Salsa Verde. Put sorrel leaves, mint, cilantro, oil, and lime juice into a food processor or blender. Pulse until you get a chunky texture. Alternatively, chop and combine them by hand.
  3. Transfer Salsa Verde to a bowl and stir in chopped tomatoes. Add a splash of sesame oil to a grill pan over high heat and grill asparagus on each side until soft and striped with lovely dark charcoal lines.
  4. Put lentils on a serving plate and season with salt. Then, pile Salsa Verde and tomato mixture along with asparagus on top, with a final garnish of lime zest. If you’d like to serve this salad with Mint Yogurt, simply mix all Mint Yogurt ingredients together in a separate bowl and serve alongside.
Nutrition Info
361 Calories, 17 g Protein, 36 g Carbohydrates, 13 g Fiber, 19 g Total fat (3 g sat, 10 g mono, 2 g poly), 117 mg Sodium, [nutrition:4] Vitamin K, Calcium, Iron, [nutrition:2] Vitamin A, C, Copper, [nutrition:1] Vitamin B1 (thiamine), B2 (riboflavin), B6, Biotin, Folate, Manganese, Molybdenum, Phosphorus

Citrus Salad with Honey-Mint-Lime Syrup

Citrus Salad with Honey-Mint-Lime Syrup
Number of Servings
Serves 6
Ingredients

Syrup:

  • [q:1/4] cup honey
  • [q:1/4] cup fresh lime juice
  •  2 Tbsp mint, chopped

Salad:

  • 2 navel oranges
  • 1 white grapefruit
  • 2 pink or red grapefruits
Directions
  1. Cut and peel, removing white pith of oranges and grapefruits.
  2. Cut between membranes to release citrus segments and add all fruit to a large bowl. (Can prepare this a day ahead of time and refrigerate.).
  3. In a medium bowl, whisk honey, lime juice and mint together.
  4. Pour honey mint syrup over prepared fruit and toss gently until all fruit is combined and coated.
  5. Let citrus salad stand for about 15 minutes to allow flavors to blend.
  6. Cover and refrigerate until chilled. Garnish with mint before serving.
Nutrition Info
114 Calories, 1 g Protein, 0 mg Cholesterol, 30 g Carbohydrates, 24 g Total sugars (12 g Added sugars), 3 g Fiber, 0 g Total fat (0 g sat), 1 mg Sodium, [nutrition:5] Vitamin C

Cucumber Salad

Cucumber Salad
Prep Time
20 minutes prep time + chill time
Number of Servings
6
Ingredients
  • 4 large cucumbers, sliced
  • [q:1/2] red onion peeled, very thinly sliced, rinsed in cold water and drained*
  • 3 Tbsp finely chopped fresh dill
  • 3 Tbsp finely chopped fresh mint leaves
  • 1 tsp sea salt
  • [q:1/4] cup white wine vinegar
  • 2 tsp sugar
  • [q:1 1/2] Tbsp vegetable oil
Directions
  1. Combine all ingredients in a large bowl.
  2. Mix well and refrigerate for at least 30 minutes or as long as 24 hours. (4 to 6 hours is best.)
  3. Adjust seasoning and serve well-chilled.

Grilled Cauliflower with Mint and Parmesan

Grilled Cauliflower with Mint and Parmesan
Prep Time
30 minutes
Number of Servings
4
Ingredients

Chunky Almond Oil

  • 1 cup extra-virgin olive oil
  • 7 oz slivered blanched almonds

Grilled Cauliflower

  • 1 large head cauliflower
  • Kosher salt
  • 2 Tbsp extra-virgin olive oil
  • Leaves from 5 sprigs fresh mint, torn
  • 3 Tbsp Chunky Almond Oil
  • 2 oz Parmesan cheese, preferably shaved with a vegetable peeler, or grated
Directions

Chunky Almond Oil

  1. Heat oil with almonds in a small saucepan over low heat, stirring every couple of minutes or so, until almonds are evenly light brown in color and oil is highly fragrant.
  2. Cool oil to room temperature. Store it tightly covered in the refrigerator; the oil will congeal, so take it out about 20 minutes before you need it. It will keep for a couple of weeks in the fridge and can also be frozen for months.

Grilled Cauliflower

  1. Place whole head of cauliflower in a large pot and cover it with cold water. Season generously with salt and place over high heat. Bring to a boil and then turn off heat and let sit for 5 minutes. Gently remove cauliflower, set it upside down on kitchen towels, and let it drain fully.
  2. Drizzle cauliflower with oil and place it floret side down on the grill, directly over the coals of a medium fire. Cover grill and cook until florets begin to caramelize, about 15 minutes, depending on the intensity of the fire. Do not move cauliflower, as it will break apart. If you need to adjust the heat, simply rotate the grill grate so cauliflower is farther from the fire.
  3. Transfer cauliflower to a serving platter. Garnish with mint, drizzle with Chunky Almond Oil, and top with Parmesan.
  4. Serve cauliflower immediately as a whole head so that people can easily spoon off sections at the table.
Nutrition Info
215 Calories, 8 g Protein, 10 mg Cholesterol, 8 g Carbohydrates, 3 g Total sugars (0 g Added sugars), 3 g Fiber, 17 g Total fat (4 g sat), 388 mg Sodium, [nutrition:5] Vitamin C, [nutrition:2] Vitamin B6, Vitamin K, Calcium, Folate, Phosphorus, [nutrition:1] Vitamin B2 (riboflavin), Vitamin E, Potassium

Cucumber Raita

Cucumber Raita
Ingredients
  • 1 medium size cucumber
  • 1 cup plain low fat organic yogurt
  • Salt to taste
  • [q:1/2] tsp ground black pepper
  • 1 green chili (optional)
  • 1 tsp fresh mint leaves
  • 1 Tbsp coriander leaves
  • 1 tsp cumin powder
Directions
  1. Chop cucumber finely and put into a medium size serving bowl.
  2. Chop coriander, mint, and chili and add into the bowl.
  3. Beat the yogurt and add into the bowl.
  4. Add cumin powder, black pepper powder and salt.
  5. Mix well and garnish with chopped coriander.
  6. Chill until ready to serve.

Quinoa Salad

Quinoa Salad
Prep Time
20 minute
Number of Servings
8
Ingredients

Roasted-Tomato Dressing

  • 2 lb tomatoes (4 to 5 large ones)
  • 4 garlic cloves, unpeeled
  • [q:1/4] cup olive oil, divided
  • 2 Tbsp balsamic vinegar
  • Salt and freshly ground black pepper to taste

Quinoa Salad

  • 6 cups cooked quinoa
  • 1 cup pitted and chopped Kalamata olives
  • [q:1/2] cup toasted pine nuts
  • Salt and freshly ground black pepper to taste
  • [q:1/2] cup chopped fresh mint
Directions
  1. Preheat oven to 250º.
  2. To make dressing, cut each tomato into eighths. Toss tomatoes and unpeeled garlic cloves with [q:1/8] cup of the oil.
  3. Place tomatoes skin-side down on a baking pan. Add garlic cloves to pan. Roast until tomatoes start to shrivel around their edges, approximately 1 hour. Remove from oven and allow to cool for 20 minutes.
  4. Peel garlic cloves. Add garlic, tomatoes, vinegar, remaining [q:1/8] cup of oil, and salt and pepper to taste in a blender. Puree until smooth.
  5. In a large bowl, mix together cooked quinoa, olives, pine nuts, [q:1 1/2] cups of the Roasted-Tomato Dressing, and salt and pepper to taste. Garnish with chopped mint.
Nutrition Info
634 Calories, 21 g Protein, 0 mg Cholesterol, 90 g Carbohydrates, 4 g Total sugars (0 g Added sugars), 11 g Fiber, 22 g Total fat (3 g sat), 430 mg Sodium, [nutrition:5] Vitamin B6, Folate, Magnesium, Phosphorus, [nutrition:4] Vitamin A, Vitamin B1 (thiamine), Iron, Zinc, [nutrition:3] Vitamin B2 (riboflavin), Vitamin E, [nutrition:2] Potassium, [nutrition:1] Vitamin B3 (niacin), Vitamin C, Vitamin K, Calcium

Savory and Sweet Summer Herb and Fruit Salad

Savory and Sweet Summer Herb and Fruit Salad
Number of Servings
Serves 2
Ingredients
  • 6 oz of watermelon
  • 1 orange
  • 2 Tbsp mint
  • 2 Tbsp basil
  • 2 cup arugula
  • [q:1/4] cup feta
  • 2 Tbsp orange juice
  • 1 Tbsp honey
  • [q:1/4] cup balsamic vinegar
  • 2 Tbsp olive oil
Directions
  1. To make the vinaigrette, combine the vinegar, oil, orange juice and honey. Stir together and set aside. 
  2. Lay out fresh, clean arugula in the center of a plate.
  3. Cut the watermelon into chunks and arrange on one side of the arugula.
  4. Peel and slice the orange, laying the slices on the other side of the arugula.
  5. Cut the mint and basil into thin pieces and spread over the entire salad.
  6. Sprinkle feta cheese over the arugula.
  7. Serve with the orange-balsamic vinaigrette.
Nutrition Info
300 Calories, 5 g Protein, 17 mg Cholesterol, 32 g Carbohydrates, 27 g Total sugars (9 g Added sugars), 3 g Fiber, 18 g Total fat (4 g sat), 230 mg Sodium, [nutrition:5] Vitamin C, [nutrition:3] Vitamin K, [nutrition:1] Vitamin A, Vitamin B1 (thiamine), Vitamin B2 (riboflavin), Vitamin B6, Vitamin B12, Vitamin E, Calcium, Folate, Iron, Phosphorus