Nutrition: (these facts are about cucumbers in general)
Promote heart health : potassium, magnesium & fiber
Promote healthy skin: silica
Recipe: from http://www.twopeasandtheirpod.com/tzatziki-sauce/
Tzatziki Sauce 2 cups plain Greek yogurt (I used Chobani 0%)
1 cup diced seedless cucumber
2 tablespoons fresh lemon juice
2 garlic cloves, minced
2 tablespoons finely chopped fresh dill
Salt and pepper, to taste
1. In a medium bowl, combine Greek yogurt, cucumber, lemon juice, garlic, and dill.
Stir until well combined. Taste and season with salt and pepper. If you have time, chill before serving.
Makes about 3 cups
*Note-Serve with vegetables, pita bread, crackers, falafel, meat/fish, souvlaki, or gyros. Will keep in the refrigerator 2-3 days. Stir before serving.
Source of antioxidants
Iron, calcium, Vitamin A
Recipe: DRIED TOMATO PESTO
Adapted from “Mollie Katzen’s Vegetable Heaven”
Preparation time: 5 minutes after the tomatoes soak
Yield: 1 1/4 cups (a little bit goes a long way)
Deeply flavored and a great shade of dark, adult red, this pesto has become my favorite version. Use it solo on hot pasta (or with some crumbled feta sprinkled in), or as an accompaniment to other pasta dishes–it adds richness without adding fat.
Also try it on Pizzettas, grilled vegetables, grains, beans, and/or potatoes.
This keeps for about a week if stored in a tightly covered container in the refrigerator.
1 cup (2 ounces) dried tomatoes (not packed in oil)
1 cup boiling water
1/2 cup (packed) basil leaves
1/3 cup (packed) parsley
3 medium cloves garlic, peeled and halved
1/4 teaspoon salt (or to taste)
Red pepper flakes to taste (optional)
Extra virgin olive oil
Place the tomatoes and boiling water in a small bowl, cover with a plate, and let stand for 1 hour.
Put the basil and parsley in a blender and process until feathery. Add the garlic and the tomatoes with all their water, and purée until it becomes a smooth paste.
Return it to the bowl, and stir in salt and optional red pepper flakes to taste. Pour a little olive oil over the top (enough to cover the surface.) Cover tightly and refrigerate until use. Bring to room temperature before serving.
NOTE: Replenish the layer of olive oil over the top after each use. This serves as a sealant and a preservative.
Promote vision health: Vitamin C, beta-carotene
Promote heart health: Vitamin B6, folate
Bone-building Vitamin K
Energy-producing Vitamin B1, vitamin B2
Recipe (from Tucson CSA website: http://www.tucsoncsa.org/2011/11/roasted-bell-peppers-bruschetta/)
Roasted Bell Peppers Bruschetta
Philippe, Tucson CSA
4 slices of Barrio bread (or 8 slices of baguette)
1-2 garlic cloves
Salt and pepper to taste
2 tomatoes, seeds and juice removed
2 roasted bell peppers, seeds and skins removed
Basil, finely chopped
Barrio Bread’s pain au levain or their baguettes work best for
Toast the bread slices, then gently rub one side of each slice
with the clove of garlic. Drizzle that side with some olive oil.
Cut the tomatoes and bell peppers in small cubes and mix
them in a bowl with the basil.
Scoop a soup spoon of the tomato and bell pepper mixture on
each slice. Season with salt and pepper and add another
drizzle of olive oil.
Contains many Phytonutrients thought to have anti-cancer effects
Promotes heart health: dietary fiber, B6, Omega 3 fatty acids, magnesium, potassium
Promotes healthy pregnancy: Vitamin B & folic acid
Recipe (from http://www.drmcdougall.com/misc/2006nl/june/recipes.htm)
This makes a great substitute for guacamole (I know it sounds a bit strange!). Try it with baked chips for dipping, or use on burritos or tacos.
Preparation Time: 20 minutes
Chilling Time: 2 hours
Servings: Makes 2 cups
1 ½ cups broccoli stems
1 ½ tablespoons lemon juice
¼ teaspoon cumin
1/8 teaspoon garlic powder
1 tomato, diced
1-2 green onions, chopped
¼ cup chopped green chilies
¼ cup chopped cilantro (optional)
Peel broccoli stems, chop into pieces, and steam until tender, about 10 minutes. Place in a food processor and blend broccoli stems with lemon juice, cumin and garlic powder until completely smooth. Place in a bowl, add remaining ingredients and mix well. Chill before serving.
Promotes heart health & energy production: Vitamin B
Bone-Building phosphorous & manganese
Promotes Lung Health: Beta-cryptoxanthin
Recipe (from Tucson CSA website: http://www.tucsoncsa.org/2010/06/summer-corn-salad/)
Summer Corn Salad
Rachel Gioannini, Tucson CSA
yellow tomatoes, cut into quarters
a handful or two of cherry tomatoes, cut into quarters
basil, sliced thin
summer squash- chopped into small, bite-sized pieces
corn, uncooked, cut off the cob
a cup or so of cooked wheat berries
1/2 a purple onion, diced
2 nectarines or peaches, cut into small pieces
Combine all this stuff together in a bowl. Dress with a very simple dressing of 1/4 cup olive oil, 1/4 cup vinegar (I used blood orange vinegar), salt and pepper.
A really light and yummy cold salad, great with chicken. Could also add a cheese of some sort. Enjoy!
Good for heart health: source of dietary fiber, folate, vitamin B3, vitamin B6, magnesium & potassium
Good for Central Nervous System Health
Good source of antioxidants
 All nutrition facts taken from Mateljan, George, 2007. The World’s Healthiest Foods: Essential Guide for the Healthiest Way of Eating. George Mateljan.
Health promoting sulphur compounds for liver health and cancer prevention
Rich in phyto-nutrient antioxidants which protect the lens of the eye
Calcium, magnesium, phosphorus
Energy-producing iron, vitamin B1
Recipe: KALE CRUNCH
Adapted from “Mollie Katzen’s Vegetable Heaven.”
Preparation time: 30 minutes (10 minutes of work)
Yield: 2 to 4 cups (depending on how long you leave it in the oven)
A little olive oil or oil spray for the baking tray
1 giant bunch fresh kale, stemmed and minced (about 1 pound)
2 to 3 tablespoons grated parmesan (optional)
Preheat the oven to 350ºF. Line a large baking tray with foil, then brush or spray it with oil.
Add the kale, and spread it out as much as possible.
Bake for 10 minutes, mixing it up once or twice during that time. Sprinkle with parmesan, and bake for 10 to 15 minutes longer, stirring occasionally, until it’s as crisp as you like it. (The kale will continue to shrink and crispen the longer it bakes. If you watch it closely and stir it enough, you can get it quite crisp without burning it.)
Remove the tray from the oven, and let the kale cool on the tray. Kale Crunch will keep for a week or two in a covered container—no refrigeration necessary.
Promotes bone health: magnesium, phosphorous
Promotes heart: Vitamin C, Vitamin A
Other: Fiber, manganese, folate, Vitamin B6
Recipe (from Tucson CSA website: http://www.tucsoncsa.org/2008/06/calabacitas-in-mole-adobo/)
Calabacitas In Mole Adobo
Philippe, Tucson CSA
1 cup corn kernels
1 onion, chopped
1 summer squash, cubed
2 tomatoes, quartered
Salt to taste
1 tablespoon mole adobo (or mole pipian for a less spicy version)
1 tablespoon oil
¼ cup Mexican oregano or cilantro, chopped
Sauté onion and mole powder in oil until onions are tender. Add remaining ingredients, except the oregano. Cover and simmer for 15 minutes.
Mix in oregano before serving. Serve with tortillas or on a bed of rice.
Note: meat eaters can add ¼ pound pork sausage to this dish. Just add it at with the onions and mole powder and sauté it until the meat is cooked before adding the remaining ingredients.
Vitamin K, promotes vision health (Vitamin A), Vitamin C
Promotes heart health – magnesium & potassium
Promotes energy production – iron
Recipe from Tucson CSA website: Swiss Chard with Pine Nuts and Raisins
Sara Jones, Tucson CSA
Swiss chard is often accompanied by raisins and pine nuts
in a wide range of dishes. Here is the basic recipe, with
much room for creativity. (Think quiche, pasta salad,
2 bunches Swiss chard, (you can substitute one of the
bunches with spinach), chopped roughly, stems diced
1/3 cup pine nuts
2 tablespoons oil
1 medium onion, finely chopped
1/4 cup golden raisins, finely chopped
Salt and pepper to taste
Heat oil over medium high heat, add onion, sauté for about
5 minutes then add chard, pine nuts, raisins and a splash of
water. Cook, stirring often, until chard is well wilted.
Season with salt and pepper and a dash of balsamic
vinegar, if desired.
Source of vitamin C & vitamin A
Promote heart health: beto-carotene, potassium, folic acid, dietary fiber, Vitamin B6
Bone-building vitamin K, magnesium, phosphorus
Energy-producing iron, vitamin B1, vitamin B2, vitamin B5
Recipe (from http://www.spain-recipes.com/gazpacho.html)
Preparation time: 30 min.
10 oz of bread
21 oz. of tomato
2 cloves of garlic
2 red and green peppers
1 cucumber (optional)
7 tablespoons of oil
2 tablespoons of vinegar
1 1/2 tablespoon of water
In a big mortar mash the cumin, the garlic and the soaked bread, in a plastic bowl mix the chopped onion, the chopped tomato, the oil, the vinegar, the salt and the contents of the mortar, mash it with the mixer and add very cold water to mix everything. Add salt and strain it. Keep it in the fridge until served.
Serve with the tomato, the cucumber, the pepper and the toasted bread cut to dices.