Summer 2013

Chilled Cucumber Avocado Soup


- 1 lb. cucumbers, roughly chopped + 1/4 cup chopped cucumbers (for garnish)
- 2 small avocados or 1 large avocado, cut into small pieces
- 1/4 cup fresh lime juice (about 2 limes)
- 3/4 cup water
- 1 tsp. sea salt
- 1/2 tsp. freshly ground pepper
- 2 T chopped cilantro (for garnish)
- 10 cherry tomatoes, halved (for garnish)

1.  Place 1 lb. cucumbers, avocados, lime juice, water, sea salt and pepper into a blender.  Puree mixture until smooth.
2.  Taste and add more salt &/0r pepper to taste.
3.  Transfer soup to a large bowl and chill in the fridge for at least 1 hour.
4.  Add 1/4 cup chopped cucumber to mixture and garnish with tomatoes and cilantro.

Serves 4
(Adapted from www.piclesnhoney.com)










Sole with Arugula, Tomato and
Caper Sauce

- 1 lb. plum tomatoes, chopped
- 3/4 cup arugula, chopped
- 1/4 cup olive oil
- 1 shallot, chopped
- 1 1/2 T lemon juice
- 1 T drained capers
- 4 sole fillets
- 1/4 cup brown rice flour

1.  Combine 1st 6 ingredients in a medium bowl.  Season with sole fillets with slat and pepper. 
2.  Dredge sole on both sides with the brown rice flour.
3.  Heat olive oil in a skillet over medium-high heat.  When pan is very hot, add sole.  Cook fillets about 2-3 min. per side.  Remove and keep warm.
4.  Add tomato mixture to skillet and cook for 2-3 min., stirring occasionally.
5.  Place sole on plates and pour tomato mixture over the top. 

Serves 4













Green Beans & Corn with Vinaigrette

For Salad:
- 1 1/2 cups corn (fresh or frozen)
- 2 lbs. green beans, ends trimmed
- 1 cup cherry tomatoes, halved

For Vinaigrette:
- 2 T extra virgin olive oil
- 2 T apple cider vinegar
- 1 garlic clove, minced
- 2 T fresh basil or lemon thyme, chopped
- Splash of fresh lemon juice
- Sea salt & freshly ground pepper, to taste

1.  Steam fresh corn for about 5 min.  Remove from steamer and cool.  Cut off kernels and set aside.  If using frozen corn, add to pot with green beans for last minute of steaming.
2.  Using same steaming pot, steam green beans for about 4 min. or until they become bright green and tender.  Drain water.
3.  Add corn and set aside.
4.  In a small bowl, whisk together the vinaigrette ingredients and pour over the beans and corn.
5.  Add tomatoes.  Toss and serve.


Serves 6
(Adapted from Clean Food)

Nutrition Facts

Chilled soups are so refreshing on hot summer days.  This easy to make soup is low in cholesterol and sodium.  It is rich in vitamin C and vitamin K.  It is also a good source of dietary fiber, vitamin B6, folate and potassium.  The soup is low on the glycemic index and mildly anti-inflammatory.

Calories- 139
Total Fat- 11 g 
   Saturated fat- 1 g
   Monounsaturated fat- 6.7 g
Cholesterol- 0 mg
Dietary fiber-6 g
Sugar- 3 g
29% carbs
65% fat
6% protein

Nutrition Facts


This sole dish with tomato sauce is delicious and great for an evening alone or with company.  The cooked tomatoes provide lycopene, an important antioxidant with many health-supporting roles.  This dish is strongly anti-inflammatory and is a complete protein as it contains all the necessary amino acids.  it is a good source of vitamin C, B12 and phosphorus.  It is also a very good source of protein and selenium.

Calories- 344
Total Fat- 16 g
  Saturated fat- 2 g
  Monounsaturated fat- 10.3 g
Cholesterol- 86 mg
Dietary fiber- 2 g
Sugar- 4 g
19% carbs
41% fat
40% protein



Nutrition Facts

Another light and refreshing addition to the summertime meal.  This salad uses our wonderful summer bounty.  It is very low in cholesterol and sodium.  It is a good source of of thiamin, folate, magnesium, potassium and manganese.  The salad is also rich in dietary fiber and vitamins A, C and K.  It is low on the glycemic index

Calories- 126
Total Fat- 5 g
   Saturated fat- 1 g
   Monounsaturated fat- 3.4 g 
Cholesterol- 0 mg
Dietary Fiber- 6 g
Sugar- 4 g
56% carbs
36% fat
8% protein
Archive

Fall 2014
Summer 2014
Spring Snacks 2014
Early Spring 2014
Fall 2013
Summer 2013
Spring 2013
Winter 2013
Thanksgiving Sides
Fall 2012
Late Spring/Early Summer 2012
Winter 2011
Summer 2011