Spicy Sprouting Broccoli

Spicy Sprouting Broccoli
Prep Time
20 minutes
Number of Servings
4 servings
Ingredients
  • [q:1 1/2] lb sprouting broccoli or kale
  • 1 tsp sesame seeds
  • [q:1/2] Tbsp olive oil
  • [q:1/2] Tbsp sesame oil
  • 5 garlic cloves, finely sliced
  • 1 thumb-sized piece of ginger, finely sliced
  • 1 red chili, deseeded and finely diced
  • 1 Tbsp white wine vinegar
  • 1 Tbsp low-sodium soy sauce
Directions
  1. Bring a large pan of salted water to a boil. Add broccoli and blanch for 3 to 4 minutes. Drain and set aside.
  2. Meanwhile, heat a small frying pan, add sesame seeds and toast over medium heat for 2 minutes until they start to pop. Set aside.
  3. In another frying pan, heat oils over medium heat. Add garlic, ginger, and chili, and fry gently for 2 minutes.
  4. Add broccoli and coat with oil mixture. Add vinegar and soy sauce and cook for a further 2 minutes.
  5. Serve with sesame seeds sprinkled over.
Nutrition Info
108 Calories, 6 g Protein, 0 mg Cholesterol, 15 g Carbohydrates, 4 g Total sugars (0 g Added sugars), 5 g Fiber, 4 g Total fat (1 g sat), 186 mg Sodium, [nutrition:5] Vitamin C, Vitamin K, [nutrition:3] Vitamin A, Vitamin B6 (folate), [nutrition:2] Folate, [nutrition:1] Vitamin B1 (thiamine), Vitamin B2 (riboflavin), Vitamin E, Calcium, Magnesium, Phosphorus, Potassium

Colorful Quinoa Medley

Colorful Quinoa Medley
Prep Time
Prep: 15 minutes, Cook: 20 minutes
Number of Servings
8
Ingredients

Quinoa Medley

  • 2 cups EDEN Quinoa, washed and drained
  • [q:2 1/4] cups water
  • 1 medium organic tomato, diced
  • 1 medium cucumber, peeled if waxed, seeded and chopped
  • 1 cup scallions, sliced
  • 3 cloves garlic, minced
  • [q:3/4] cup fresh parsley, minced
  • [q:3/4] cup pine nuts, lightly pan toasted
  • [q:1/2] cup pitted black olives, sliced thin
  • [q:1/2] cup roasted red peppers, drained and diced

Dressing

Directions
  1. Bring the water to a boil in a medium saucepan.
  2. Add the quinoa, cover and bring to a boil again.
  3. Reduce the flame and simmer for 12 minutes.
  4. Turn off flame and let sit for 5 minutes.
  5. Place quinoa in a large mixing bowl and fluff with a fork to cool.
  6. Add the tomatoes, cucumber, scallions, garlic, parsley, pine nuts, olives and red peppers.
  7. In a small bowl, mix the dressing ingredients together.
  8. Pour the dressing over the salad and toss to mix thoroughly.
  9. Serve room temperature or chilled.
Nutrition Info
296 calories, 14g fat (40% calories from fat), 11g protein, 35g carbohydrate, 13g fiber, 0mg cholesterol, 375mg sodium

Baked Apple Stuffed Crumble

Baked Apple Stuffed Crumble
Prep Time
15 minutes, plus 30 minutes cook time
Number of Servings
Serves 4
Ingredients
Directions
  1. Preheat oven to 400 degrees.
  2. Line a large baking dish with tinfoil. Pour in [q:1/2] cup water.
  3. Wash apples and cut off the apple tops to about [q:1/4] way down (you want a large enough opening for the crumble to fit). Remove as much of the core and seeds as possible without cutting through to the bottom.
  4. Set apples on tinfoil, and bake for 15 minutes.
  5. Meanwhile, prepare the crumble by placing the rest of the ingredients in a blender. Blend to a crumbled consistency (scraping down sides as needed).
  6. Transfer crumble to a bowl and set aside.
  7. Once the apples are done, remove from oven, add [q:1/4] cup more water to the bottom of pan. Then, stuff each apple with the crumble.
  8. Bake for another 15 to 18 minutes. Serve warm.

5 Seeds You Should Meet

5 Seeds You Should Meet
Lynn Tryba
Chia Flax Sunflower Flax Poppy Seeds

In partnership with Natural Vitality

Somehow seeds often linger in the shadows of their larger nut cousins. As delicious and nutritious as nuts are, seeds are nutritional and flavor powerhouses that deserve attention. Seeds are rich in protein, dietary fiber, vitamins, minerals, fats and other nutrients. Here’s the lowdown on five seeds you may want to add to your pantry.

Pumpkin: These versatile seeds are rich in zinc, which is beneficial for boosting the immune system and prostate health, making them an ideal guy snack. Nowadays you’ll find these nutritional gems in many prepared foods like breakfast bars and cereals, but be sure to keep plenty around to toss into salads and cereals and add to trail mix. Consider keeping a bag of toasted salted pumpkin seeds in the car for healthy snacking.

Chia: Just two tablespoons of these tiny black or white seeds provide you with 10 grams of fiber, making them a great addition to daily smoothies. Chia seeds are also a good source of plant protein, with 1 ounce providing 4.4 grams of protein. Try soaking a tablespoon of chia seeds in a cup of fruit juice for a few hours; the seeds will soften and create a fun fiber-rich drink.

Sunflower: The seeds from the beautiful sunflower are packed with vitamin E—a quarter cup supplies about two-thirds of your body’s daily vitamin E requirement. This essential vitamin serves as an antioxidant in your body, neutralizing free radicals associated with aging and cancer. Try using sunflower butter in place of peanut butter to up your intake.

Flax: It’s high content of lignans, chemical plant compounds with estrogen-like and antioxidant properties, makes flax so healthy. Among a bevy of health benefits, these lignans may prevent breast and prostate cancer. One caveat with flax is that the seeds should be ground before consumption so they won’t pass through the digestive system whole.

Poppy Seeds: These tiny black seeds do more than look pretty atop baked goods; they are rich in fiber and the minerals calcium and copper. Each two-tablespoon serving of poppy seeds provides you with 253 milligrams of calcium and 286 micrograms of copper. Try adding them to smoothies, hot and cold cereals and any savory dish.

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Natural Vitality
Tags
seeds
gardening

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Roasted Raw Chocolate Granola

Roasted Raw Chocolate Granola
Prep Time
40 minutes
Number of Servings
10
Ingredients
  • 5 oz hazelnuts
  • [q:1 1/4] cups plain oat flakes or rolled oats
  • [q:3/4] cup spelt flakes or oats
  • [q:3/4] cup whole flaxseeds
  • [q:3/4] cup sunflower seeds
  • [q:3/4] cup pumpkin seeds
  • [q:1/4] cup sunflower oil
  • [q:1/4] cup water
  • [q:1/4] cup honey
  • [q:3/4] c dried blueberries, cranberries, or raisins
  • 5 oz raw chocolate (70% or 100%), chopped
Directions
  1. Preheat oven to 350°. Line a baking sheet with parchment paper.
  2. Roast hazelnuts in a dry frying pan until the thin skins begin to crack. Transfer hazelnuts to a clean dish towel and rub off skins. 
  3. Stir oats, seeds, and hazelnuts together and spread them over the baking tray. Whisk oil, water, and honey together and drizzle mixture over granola. Toss mixture to coat, and roast on middle rack of oven for 25 to 30 minutes. Stir now and then so that mixture doesn’t burn but becomes a light golden-brown color. 
  4. Let granola cool and then dry, uncovered, on the baking sheet overnight.
  5. Stir in dried berries and chopped chocolate. Granola can be kept at room temperature in glass jar with a tight-fitting lid.
Nutrition Info
With raisins: 551 Calories, 17 g Protein, 0 mg Cholesterol, 55 g Carbohydrates, 21 g Total sugars (7 g Added sugars), 10 g Fiber, 33 g Total fat (5 g sat), 10 mg Sodium, [nutrition:5] Vitamin B1 (thiamine), Vitamin E, Magnesium, Phosphorus, [nutrition:3] Zinc, [nutrition:2] Vitamin B3 (niacin), Vitamin B6, Iron, [nutrition:1] Vitamin B2 (riboflavin), Folate, Potassium

Classic Basil Pesto

Classic Basil Pesto
Prep Time
15 minutes
Number of Servings
2 cups (Serves 6)
Ingredients
  • 2 garlic cloves, crushed under a knife and peeled
  • [q:1/3] cup pine nuts, walnuts, or almonds
  • [q:1/2] cup (2 oz) freshly grated Parmesan or Romano, or a combination
  • 3 cups packed fresh basil leaves, well rinsed and dried in a salad spinner
  • [q:1/2] cup extra-virgin olive oil, plus more to cover pesto
  • Salt and freshly ground black pepper
Directions
  1. With the machine running, drop garlic through the feed tube of a food processor. Add nuts and cheese, and process until nuts are finely chopped. Add the basil. With machine running, gradually add oil, scraping down the sides of the work bowl as needed to make a thick paste. Season with salt and pepper to taste.
  2. Transfer pesto to a shallow container and smooth the mixture. Pour a thin film of olive oil over pesto to inhibit discoloration. Cover container and refrigerate until ready to use. (The pesto can be stored for up to 3 weeks, covered and refrigerated. Bring to room temperature before using.)
Nutrition Info
With pine nuts and parmesan: 262 Calories, 6 g Protein, 8 mg Cholesterol, 2 g Carbohydrates, 0 g Total sugars (0 g Added sugars), 1 g Fiber, 26 g Total fat (5 g sat), 147 mg Sodium, [nutrition:5] Vitamin K, [nutrition:2] Vitamin A, Vitamin E, Phosphorus, [nutrition:1] Calcium

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

Insalata Estiva

Insalata Estiva
A Delicious Summer Salad
Number of Servings
4 to 6
Ingredients
  • 1 bunch arugula
  • [q:1/2] cup pine nuts
  • [q:3/4] pound fresh mozzarella in small balls
  • [q:1/4] cup extra-virgin olive oil
  • Sea salt
Directions
  1. Preheat the oven to 300°.
  2. Wash the arugula well to remove all sand and dirt. Spin or gently pat dry and set aside in a large bowl.
  3. Put the pine nuts on a baking sheet and toast for about 10 minutes, watching closely so they do not burn, until lightly browned. Let cool.
  4. Add the mozzarella and pine nuts to the arugula and drizzle with oil. Toss the salad so that all the ingredients are lightly coated with oil, then season lightly with salt to taste. Serve immediately.
Nutrition Info
346 Calories, 15 g Protein, 50 mg Cholesterol, 4 g Carbohydrates, 2 g Total sugars (0 g Added sugars), 1 g Fiber, 31 g Total fat (11 g sat), 413 mg Sodium, [nutrition:4] Vitamin K, Phosphorus, [nutrition:3] Calcium, [nutrition:2] Zinc, [nutrition:1] Vitamin A, Vitamin B2 (riboflavin), Vitamin B12, Vitamin E, Folate, Magnesium

Romaine Holiday Salad

Romaine Holiday Salad
Number of Servings
Serves 4
Ingredients
  • 1 head romaine lettuce, well washed
  • 2 Tbsp extra-virgin olive oil
  • 1 Tbsp balsamic vinegar
  • 2 tsp sunflower seeds, lightly toasted*
  • 2 tsp pine nuts, lightly toasted*
  • Salt and freshly ground black pepper
Directions
  1. Heat the grill to medium-high.
  2. Carve the romaine lettuce in half lengthwise. Leave the stem on, to hold the leaves together. Rub the lettuce halves all over with the olive oil.
  3. Grill the lettuce halves for about 3 minutes per side, or until grill marks begin to appear.
  4. Divide between two serving plates; sprinkle with the balsamic vinegar, then with the toasted sunflower seeds and pine nuts. Salt and pepper the lettuce to taste, and serve.
Nutrition Info
108 Calories, 2 g Protein, 0 mg Cholesterol, 6 g Carbohydrates, 3 g Total sugars (0 g Added sugars), 4 g Fiber, 9 g Total fat (1 g sat), 305 mg Sodium, [nutrition:5] Vitamin A, Vitamin K, Folate, [nutrition:1] Vitamin B1 (thiamine), Vitamin B6, Vitamin E, Iron

Homemade Nature Bars

Homemade Nature Bars
Ingredients
  • 1 cup Kamut cereal puffs (Nature's Path) (or rice puffs if gluten-free)
  • [q:1/2] cup of dates, pitted and soaked, then mixed into a paste
  • [q:1/4] cup of millet flakes (or oatmeal)
  • [q:1/4] cup sunflower seeds, unsalted
  • 2 to 4 Tbsp coconut flakes, unsweetened
  • 2 Tbsp toasted, salted hemp seeds (see note below)
Directions
  1. Start by soaking the pitted dates for about 15 minutes to 1 hour (use warm water to prep faster), drain but reserve the water. In a large bowl, mix all the ingredients together. The mixture should stick together; if not, add just a little water from the dates and mix again. It should not be wet, however.
  2. On a portable flat surface, a dish or cutting board, lay a sheet of parchment paper and scoop out the mixture. Shape into a rectangle and flatten as tight as possible. Cover and place into the fridge for 1 to 2 hrs (or even until the next day). (Makes 5 to 6 bars, depending on how you cut them; double the ingredients for a larger batch.)
  3. Remove from fridge and cut into smaller rectangular pieces lengthwise. Wrap individual pieces in small squares of parchment paper. Then it's best to place them back into the fridge so they hold their shape better.
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