The Good Dirt

September 25th, 2017

Butternut squash is roasted, cooked in ginger infused coconut milk and seasoned with cumin, coriander, cinnamon and red pepper. Try topping this hearty soup with our Spicy Peanut Chutney for a little extra punch. This recipe comes to us from Karen of Sprouts in the Hood.

Serves 6

  • 1 butternut squash*
  • 1 1/2 cups water
  • 1/2 cup light coconut milk
  • 2 tablespoons ginger, finely grated
  • 1 tablespoon olive oil
  • 1 red bell pepper, chopped
  • 1 large onion, finely chopped
  • 2 cloves garlic, diced
  • 2 teaspoons ground cumin
  • 1 tablespoon ground coriander seed
  • 1 teaspoon cinnamon
  • 1 teaspoon salt
  • 1 teaspoon ground hot pepper
  • spicy peanut chutney**, for garnish

*To roast the butternut squash, preheat an oven to 400 degrees. Cut the squash in half and place cut side down on a large baking sheet. Roast for 45-55 minutes, or until the squash can be easily scooped out of its skin and tender when pricked with a fork. Scoop out the seeds and discard. Scoop out the flesh of the squash and set aside.


Place the roasted, seeded butternut squash flesh into a large soup pot. Add the water, light coconut milk and grated ginger to the pot and bring to a boil. Turn heat down to simmer.

While the butternut squash coconut milk mixture is simmering, place the oil in a skillet over medium high heat. Add the red bell pepper, onion and garlic. Sauté for 3-5 minutes, or until the veggies soften and become fragrant. Add the sautéed veggies to the soup pot.

Season the soup with ground cumin, coriander, cinnamon, hot pepper and salt. Simmer, uncovered, for 1 hour.

Place the soup in a blender or food processor and liquefy. Garnish with peanut chutney, if using, and enjoy.

September 25th, 2017

Tofu is cooked in peanut oil, sautéed with cabbage and peppers and seasoned with ginger and soy sauce in this Thai fusion frittata. Shallots are caramelized sweet and incorporated into this omelet’s egg base, while jalapeños the eggs a kick of spice. This recipe comes to us from cookbook author Robin Asbell. Photo credit Yvonne Duivenvoorden.

Serves 2

  • 6 teaspoons peanut oil, divided
  • 4 ounces firm tofu, drained and pressed
  • 1/4 teaspoon salt
  • 2 jalapeños, chopped and divided
  • 4 tablespoons low sodium soy sauce, divided
  • 1 small carrot, finely julienned
  • 2 cups cabbage, chopped
  • 1 tablespoon fresh ginger, chopped
  • 4 large shallots, sliced
  • 8 large eggs
  • sweet chili sauce, to taste

Place a wok or skillet over high heat. Add 1 teaspoon of the peanut oil, swirl it to coat the pan and crumble in the tofu. Stir fry over high heat, scraping the pan as you go, for about 4-6 minutes, or until the tofu has browned and is firm. Season with 2 of the jalapeños and soy sauce and stir well.

Add the carrot, cabbage and ginger to the wok. Stir fry for about 2-3 minutes more, or until the cabbage is crisp yet tender. Take off of heat and cover to keep warm.

Place another teaspoon peanut oil into a separate skillet over medium-high heat. Sauté the shallot for 5-7 minutes, or until browned and soft. Add to the eggs.

Whisk the eggs, cooked shallots, soy sauce and the remaining 2 jalapeños together in a medium sized bowl. Place 1 teaspoon peanut oil in an 8 inch sauté pan over medium-high heat. Add 1/4 of the eggs jalapeño mixture to the pan, tilt to coat the pan in eggs and cook until the eggs are just firm. Slide the partially cooked eggs onto a plate, place the skillet on top and flip to transfer the eggs back into the pan. Cook for 1 minute more. Transfer to a plate and set aside. Repeat 3 more times, or until you are out of egg batter.

Place 2 of the cooked egg bases onto 2 plates. Place half the stir fried cabbage carrot mixture onto each of the bases. Cover with the remaining layers of cooked egg. Season with sweet chili sauce to taste and enjoy!

September 25th, 2017

Roasted peanuts are ground with sesame seeds then tossed with roasted garlic and seasoned with red pepper flakes. Shredded coconut balances this spicy nut condiment with a touch of sweetness. Try it on sandwiches, in pasta dishes or atop our Curried Butternut Squash Soup. This recipe comes to us from Karen of Sprouts in the Hood.

Serves 16

  • 1/2 teaspoon olive oil, for roasting the garlic
  • 1 head garlic
  • 1/2 cup peanuts, shelled
  • 1/4 cup sesame seeds
  • 1/4 cup unsweetened coconut, finely grated
  • 2 teaspoons hot pepper flakes
  • 1 teaspoon salt

Preheat the oven to 350 degrees.

With the garlic skin still in place, cut the pointed end off the garlic bulb, exposing the garlic cloves. Drizzle with the olive oil and wrap in aluminum foil. Roast in the oven for 45-60 minutes, or until the garlic has browned and become soft. Set aside to 8 cloves to cool and save the rest to spread on bread.

While the garlic is roasting, place the peanuts in a flat layer on a baking sheet. Roast for 20-25 minutes, or until the peanuts turn golden and become fragrant. Set aside to cool.

While the peanuts and garlic are roasting, spread the coconut out on another baking sheet and place in the oven for about 5 minutes, or until fragrant and a little crispy.

When the peanuts have cooled, grind the peanuts together with the sesame seeds in a coffee grinder.

Toss the ground peanut sesame seed mixture in a medium sized bowl. Add the 8 cloves roasted garlic and toasted coconut. Stir to combine. Season with the red pepper flakes and salt and enjoy.

September 25th, 2017

French onion soup is classically made with beef broth, but in this recipe, shiitake mushrooms give the dish umami. This recipe comes to us from Jackie Newgent, RDN, CDN, and is featured in her book, The With or Without Meat Cookbook.

Makes 5 one cup servings

  • 2 teaspoons canola or grapeseed oil
  • 3 large red onions, halved and thinly sliced
  • 2 teaspoons white balsamic or white wine vinegar
  • 1/2 teaspoon + 1/8 teaspoon sea salt, or to taste
  • 1 cup fresh thinly sliced shiitake mushrooms, stems removed
  • 1 (32-fluid ounce) carton low-sodium vegetable broth
  • 1/2 teaspoon freshly ground black pepper, or to taste
  • 1 1/2 teaspoons minced fresh rosemary
  • 1 teaspoon finely chopped fresh thyme leaves + 5 fresh thyme sprigs
  • 10 whole-grain pita chips
  • 1/4 cup shredded Gruyère or other aged Swiss cheese (1 ounce)

Heat the oil in a nonstick stockpot or extra-large saucepan over medium heat. Add the onions, vinegar, and 1/8 teaspoon of the salt and cook while stirring occasionally until softened, about 10 minutes. Increase heat to medium-high, add the mushrooms, and sauté until the onions are well caramelized, about 15 minutes. Add the broth, the remaining 1/2 teaspoon salt, the pepper, rosemary, and the chopped thyme and bring to a boil over high heat. Reduce heat to low, cover, and simmer until the flavors are developed, about 10 minutes. Meanwhile, preheat the oven to 500°.

Place 5 ovenproof soup bowls or crocks onto a baking sheet. Adjust seasoning and ladle the soup into each bowl. Place two of the pita chips on top of each and sprinkle with the cheese. Bake in the oven on the top oven rack until the cheese is bubbly, about 4 minutes.

Garnish each with a thyme sprig, and serve.

Recipe adapted with permission from The With or Without Meat Cookbook by Jackie Newgent, RDN, CDN (American Diabetes Association, 2014)

September 18th, 2017

These burritos are so delicious, you’ll want to eat them every night – and they’re so easy to make, that you can! Here, canned black bean soup, seasoned with onions, pepper and extra virgin olive oil, get a kick of flavor from smoky chipotle chiles. The beans are stuffed into burritos with tender rice, crisp cabbage, creamy avocado, tangy pico de gallo and lime juice. The result is the perfect meal, all wrapped up into one delicious pouch.

This recipe comes to us courtesy of our friends at Goya. Support their “Can Do” campaign in September and October by using their red label black bean soup for this recipe and help support Feeding America and local food banks.

Serves 8

  • 3 cans (15 oz. each) black bean soup
  • 1 chipotle chile, finely chopped, plus 1 tbsp. sauce from 1 can (7 oz.) chipotle chiles in adobo sauce
  • 1 pkg. (20 oz.) large flour tortillas, warmed according to package instructions
  • 3 cups cooked extra long grain rice
  • 4 cups shredded cabbage
  • 2 avocados, chopped (about 2 cups)
  • 1 cup mild chunky salsa, drained
  • 2 limes, juiced (about 2 tbsp.)

Add black bean soup, chopped chipotle chile and sauce to small pot over medium heat; bring soup to boil. Reduce heat to low; simmer, stirring occasionally, until bean mixture thickens, about 10 minutes.

Assemble burritos: To center of tortilla, add about 1/3 cup cooked rice, ½ cup beans with sauce, ½ cup shredded cabbage, ¼ cup chopped avocado, 2 tbsp. salsa and 1 tsp. lime juice. To roll up tortilla into burrito shape, fold in left and right ends of tortilla. Then, holding the closed ends, fold tortilla in half from bottom to top. Using the top layer of tortilla, push filling towards you to compact. Roll tortilla into log and wrap in foil to secure.

Repeat with remaining ingredients; serve.

September 18th, 2017

Eggplant is roasted then tossed with sautéed onions, bell peppers and pinenuts in this savory pudding. Matzo meal creates a hearty texture to this kugel, finished with a sprinkle of paprika. This recipe comes to us from our friends at Cooking Light Magazine.

Serves 8

  • a little nonstick cooking spray
  • 1 2 pound eggplant
  • 2 teaspoons vegetable oil
  • 3 cups onion, finely chopped
  • 1 1/2 cups bell pepper, finely chopped
  • 3 tablespoons pine nuts
  • 1 1/2 teaspoons salt
  • 1/2 teaspoon black pepper
  • 2 eggs, lightly beaten
  • 3/4 cup matzo meal
  • 1 teaspoon paprika

Preheat an oven to 450 degrees. Prepare a large baking dish with a light layer of nonstick cooking spray and set aside. Prepare a baking sheet with a layer of foil.

Pierce the eggplant several times with a fork and place on the baking sheet. Put in the oven and roast for about 20 minutes, or until the eggplant is tender. Set aside to cool. When eggplant cools, chop coarsely and set aside in a large bowl.

Place the oil in a large nonstick skillet over medium-high heat. Add the onion, bell pepper and nuts to the pan. Cook for about 6 minutes, or until the onion is tender. Transfer the onion mixture to the bowl with the eggplant.

Season the eggplant onion mixture with salt and black pepper. Add the eggs and stir well to combine, taking care to ensure all ingredients are evenly distributed. Add the matzo meal and toss gently to combine.

Spoon the eggplant onion mixture into the prepared baking dish. Sprinkle the paprika on top and put in the oven. Bake for 35 minutes, or until thoroughly heated and golden brown. Cut into 8 servings and enjoy!

September 18th, 2017

These Vietnamese treats are filled with vermicelli, Chinese cabbage and bean sprouts and seasoned with lime, mint, chili and cilantro. A shallot miso dipping sauce provides the perfect balance to these light rice paper rolls with unexpectedly intense flavors. This recipe comes to us from Trudy of veggie.num.num.

Serves 6

For the dipping sauce:

  • 1 tablespoon water
  • 2 tablespoons sweet chilli sauce**
  • 1 tablespoons low-sodium soy sauce**
  • ½ shallot, finely diced
  • ½ tablespoon fresh mint, finely chopped
  • ½ tablespoon cilantro, finely chopped
  • 1 teaspoon miso paste**

To complete the rice paper rolls:

  • 4 ounces vermicelli, cooked according to instructions
  • 1 cup Chinese cabbage, shredded
  • ½ cup bean sprouts
  • 1 bell pepper, thinly sliced
  • ½ cup fresh mint leaves, finely chopped
  • ½ cup cilantro, finely chopped
  • 1 fresh red chili
  • Juice of 1 lime
  • 1 ½ tablespoons low-sodium soy sauce**
  • 1 ½ tablespoons sweet chili sauce**
  • 15-20 rice paper sheets**

*Found in Asian markets or the ethnic food or sauce sections of most grocery stores.

To make the dipping sauce:

In a medium bowl whisk together the water, chili sauce and soy sauce. Whisk in the shallot, mint, cilantro and miso paste until thoroughly combined.

To complete the rice paper rolls:

After the vermicelli noodles are cooked, drain and rinse well. Roughly chop the cooked noodles.

In a large bowl combine the chopped noodles, cabbage, sprouts, bell pepper, mint, cilantro and chili. Dress the veggie filling with the lime juice, soy sauce and sweet chili sauce. Toss until well mixed.

Soak one individual rice paper sheet in a large bowl of water for 15-30 seconds, or until just soft. Pat dry on a clean towel.

Place 2 tablespoons of filling inside the soaked rice paper roll. Fold in the edges and then roll them up firmly. The edges should seal neatly when pressed together with your fingers.

Repeat the rice paper roll soaking and filling process individually until all the rice paper sheets are used up.

Serve the rice paper rolls with dipping sauce on the side.

September 18th, 2017

Quinoa is spiced with shallots and red pepper, then cooked with portobello mushrooms and shredded zucchini. If zucchini is out of season, try incorporating shredded carrots or bell peppers for a different take on these innovative burgers. This recipe comes to us from Cathy of A Life Less Sweet.

Serves 15

  • 2 portobello mushrooms (8 ounces), stems removed
  • 1 small zucchini
  • 2 tablespoons olive oil, divided
  • 1/4 cup shallot, minced
  • or
  • 1/4 cup mixed onion & garlic, minced
  • 1/4 teaspoon red pepper flakes
  • 1/3 cup Parmesan cheese
  • 3/4 cup quinoa, rinsed & cooked to package directions
  • 3/4 teaspoon salt
  • 1 large egg, beaten
  • 1 cup fresh whole-wheat breadcrumbs
  • 1/2 cup oats, pulsed in a food processor until ground
  • or
  • an additional 1/2 cup whole-wheat breadcrumbs
  • 15 hamburger buns or rolls, toasted

Chop the Portobello mushrooms into 1” pieces. Pulse the mushrooms pieces in a food processor until finely diced. Shred the zucchini and squeeze out excess moisture with a paper towel. Place the chopped mushrooms and shredded zucchini into a bowl and set aside.

Place 1 tablespoon of the olive oil in a large pan over medium heat. Add the shallot or garlic onion mixture and red pepper flakes to the pan and cook for about 2 minutes, or until the shallot begins to soften.

Add the mushrooms and zucchini to the pan and cook for about 5 minutes, or until tender.  Remove from heat and stir in Parmesan cheese, cooked quinoa and salt.  Let cool completely.

Stir the egg, breadcrumbs and oats, if using, into the quinoa zucchini mixture. Cover and refrigerate for about 1 hour, or until cold and firm.

When quinoa zucchini mixture has chilled, shape into small patties of preferred size, between 1/4’’ and 1/2’’ thick.

Place the remaining tablespoon olive oil in a large skillet over medium heat. When mixture is hot, place the quinoa patties into the skillet in an even layer. You may have to cook them in batches or use 2 skillets.

Cook the quinoa patties for about 3 minutes on each side, or until they are crispy on the outside and cooked through.

Serve each quinoa zucchini burgers on a toasted bun with a side of blanched green beans. Enjoy!

September 11th, 2017

Red cabbage is chopped into ribbons and tossed with red wine vinegar, honey, coriander, soy sauce and chili powder for a sweet-sour-spicy flavor. Green apples soak up this delectable sauce, before this fruit veggie medley is topped with freshly grated ginger. Try this dish on the side in place of coleslaw. This recipe comes to us from Jenné of Sweet Potato Soul.

Serves 4

  • 1 tablespoon olive oil
  • 1/2 head red cabbage, washed & cut into ribbons
  • salt, to taste
  • 1/2 onion
  • 1 clove garlic, minced
  • 2 tablespoons red wine vinegar
  • 1 teaspoon honey
  • 1 bay leaf
  • 1/2 teaspoon ground coriander
  • 1 teaspoon low sodium tamari or soy sauce
  • 1 teaspoon red chili powder
  • 1/2 cup fresh squeezed orange juice with pulp
  • 1 Granny Smith apple, peeled, cored and cubed
  • 1 teaspoon fresh ginger, grated
  • fresh black pepper
  • orange slices*, for garnish

Place the olive oil in a large, deep pot over medium heat. Add the onion and garlic and sauté for 4-6 minutes, or until the onion begins to soften. Add the red cabbage ribbons, sprinkle with a little salt, stir and cover. Cook the cabbage for about 2 minutes, or until the cabbage begins to soften.

Uncover the pot and coat the cabbage with the vinegar, honey, bay leaf, coriander, tamari or soy sauce and chili powder. Stir thoroughly, turn down heat to medium-low and cover again and cook 4-6 minutes.

Uncover and pour in the orange juice, orange pulp and apple cubes. Cook about 10 minutes more, or until the cabbage has reached desired tenderness. Taste for seasoning and adjust to preference.

Serve hot or warm, sprinkled with freshly grated ginger and black pepper. Garnish with sliced oranges, if using, and enjoy!

September 11th, 2017

Oats, sunflower seeds, coconut and almonds are toasted, sweetened with honey and raisins and then baked until crisp. Cut the granola into pieces and eat it on the go as you start your day. This recipe comes to us from Lindsay of Running with Tongs.

Serves 8

  • 2 cups rolled oats
  • ½ cup sunflower seeds
  • ½ cup blueberry flax seed meal*
  • ¼ cup unsweetened dried coconut, shredded
  • ¼ cup almonds, chopped
  • ¼ cup pumpkin seeds
  • ½ cup brown rice syrup
  • or
  • ½ cup honey
  • 2 tablespoons brown sugar
  • 2 tablespoons dairy-free margarine alternative
  • or
  • 2 tablespoons margarine
  • 2 teaspoons vanilla extract
  • ½ teaspoons salt
  • 1.5 cups raisins

*blueberry flavored flax seed meal can be found in health food stores or in the health food section of some grocery stores. Plain flax seed meal can be substituted.

**brown rice syrup is a natural sweetener made from malted brown rice. It can be found in health food stores. Honey can be substituted.

Preheat the oven to 350 degrees.

Spread the oats, sunflower seeds, flax meal, coconut, almond pieces and pumpkin seeds onto a baking sheet. Place in the oven and toast for 15 minutes, stirring occasionally.

Place the brown rice syrup or honey, brown sugar, margarine, vanilla and salt in a medium saucepan. Cook over medium heat for 2-3 minutes, or until the brown sugar has completely dissolved. Grease another baking sheet.

Once the oat mixture is done, remove it from the oven. Reduce the oven to 300 degrees.

As soon as the oats are out of the oven, combine the oat mixture, the syrup mixture and the raisins in a large bowl. Stir to combine and pour the mixture onto the greased baking sheet, making sure that the mixture is evenly distributed as you spread it out.

Place in the oven and bake for 25 minutes, or until granola is toasted and fragrant. Remove from the oven and allow granola cool completely.

Break into pieces and store in an airtight container for up to a week.

September 11th, 2017

This burrito might surprise you with its sweetness, but the onion and garlic powders offer a savory balance to the cinnamon. Using whole wheat tortillas can complete the wrap the healthy way by keeping you fuller, longer. This recipe comes to us from Lindsay of The Happy Herbivore.

Serves 4

  • 4-6 soft taco shells, tortillas or wraps
  • 1 medium sweet potato, boiled until tender and drained
  • 1 cup brown rice or quinoa, cooked to desired tenderness
  • 10 oz frozen spinach
  • 1 cup black beans
  • ½ teaspoon cinnamon
  • ¼ teaspoon cumin
  • ¼ teaspoon onion powder
  • ¼ teaspoon garlic powder
  • hot sauce, to taste

Cook spinach according to package directions, pressing out any excess water once the spinach is fully cooked.

Put the spinach in a bowl, sprinkle with garlic powder and salt and set aside.

Sprinkle cumin, onion powder and garlic powder over black beans, stirring to evenly coat beans with spices and set aside.

Peel cooked sweet potato and mash with a potato masher or fork. Sprinkle with cinnamon and stir to combine.

Combine sweet potato, spinach, grains and black beans in a large bowl, stirring to evenly combine, and scoop mixture into the center of the wrap. Drizzle with hot sauce to taste.

September 11th, 2017

These portobello mushrooms are marinated in a homemade barbecue spice mix and grilled until tender. When served, they are loaded up with sweet grilled red onions and savory garlic and chive mayonnaise. This recipe comes to us from our friends at The Mushroom Council.

Makes 4 burgers

    • Marinade
    • 2 teaspoons chili powder
    • 1 teaspoon dark or light brown sugar
    • 1 teaspoon fine sea salt
    • 1 teaspoon garlic powder
    • 1 teaspoon onion powder
    • 1 teaspoon smoked paprika
    • ½ teaspoon ground black pepper
    • 1/3 cup extra virgin olive oil


  • Burgers
  • 4 portobello mushrooms, stems and gills removed
  • 1/3 cup mayonnaise
  • 1 teaspoon chopped chives
  • ¼ teaspoon garlic powder
  • ¼ teaspoon fine sea salt
  • 1 small red onion, sliced (keep rings intact)
  • 4 buns
  • 4 lettuce leaves
  • Olive oil for grilling


Mix all marinade ingredients in a small bowl. Place mushrooms on a baking sheet. Drizzle marinade over mushrooms and rub liberally to coat all sides. Let sit for 15 minutes.

Preheat grill to high heat.

To make garlic mayo, stir together mayonnaise, chives, garlic powder and salt in a small bowl. Refrigerate until ready to serve.

Brush grill grate with olive oil. Place mushrooms and onion rings on grill. Cook for 5 to 7 minutes on each side, until both are darkened and tender.

To serve, spread bottom of each bun with mayonnaise, top with lettuce and a few onion rings. Add mushroom and cover with top bun.

September 4th, 2017

This recipe comes to us from Norma of the Meatless Monday community in Honduras.

It’s an easy, delicious, spicy, creamy and highly addictive jalapeño dip. The perfect appetizer to serve at gatherings. The hardest part of this recipe is not eating it all by yourself!

Serves 4.

  • 1 ½  cup raw (unsalted) cashews, soaked overnight, then drained
  • 2 teaspoons lemon juice
  • 4 fresh jalapeño peppers, seeded and chopped
  • 2 cloves garlic
  • 1/3  cup nutritional yeast
  • 1/2  tsp.  sea salt (or more to taste)
  • 1/2 tsp. ground black pepper
  • 1/3 cup water (or more as necessary)

Add soaked (and drained) cashews, lemon juice, jalapeños, garlic, nutritional yeast, sea salt, pepper and water  to a food processor.

Puree, scraping down the sides as necessary, until the cashew cheese is a smooth, creamy consistency.

Pour mixture into a microwave safe serving dish, and microwave on High until hot, about 3 minutes.

Serve with sliced sourdough baguettes, tortilla, pita or bagel chips.

Tip: Be careful when cutting hot peppers; avoid touching your face- eyes.

September 4th, 2017

Sweet corn, bell pepper and tomatoes show off summer in this surprisingly hearty salad of wheat berries and white beans. A mustard lemon sherry vinaigrette adds a sophisticated touch to this chilled entrée which requires almost no stove time. This recipe comes to us from Kimberly of Flavorista.

Serves 4

For the dressing:

  • 2 tablespoons fresh lemon juice
  • 1 ½ teaspoons sherry vinegar
  • 1 clove garlic, minced
  • 1 teaspoon Dijon mustard
  • ½ teaspoon salt
  • 1/8 teaspoon ground black pepper
  • 3 tablespoons extra-virgin olive oil

To complete the summer corn wheat berry salad:

  • 8 cups water
  • 1 teaspoon salt
  • 1 cup wheat berries, soaked overnight or quick-soaked
  • 1 cup corn off the cob, freshly cooked
  • or
  • 1 cup frozen corn, thawed
  • 1 cup canned white beans, drained and rinsed
  • or
  • 1 cup dried white beans, cooked
  • ½ orange bell pepper, chopped
  • ¼ cup red onion, finely chopped
  • ¼ cup fresh parsley, finely chopped
  • 1 teaspoon lemon zest
  • 2 tomatoes, seeded and chopped
  • ¼ cup feta cheese, crumbled

To make the dressing:

In a small bowl whisk together the lemon juice, vinegar, garlic, mustard, olive oil, salt and pepper.

To complete the summer corn wheat berry salad:

Bring the water, salt and pre-soaked wheat berries to a boil in a large pot over medium-high heat. Turn heat down to low and simmer, uncovered, for 50-60 minutes, or until the wheat berries puff up a bit and become tender. Drain and rinse with cool water.

In a large bowl combine the cooked wheat berries, corn, white beans, bell pepper, red onion, parsley, lemon zest and tomatoes.

Drizzle the salad with the dressing and toss to combine. Top the salad with the crumbled feta and enjoy.

September 4th, 2017

Sweetened naturally with peach slices and orange juice, this smoothie is a refreshing way to start your day. Fragrant vanilla pairs perfectly with the seasonal fruit in this yogurt blend. This recipe comes to us from Chaya of My Sweet and Savory.

Serves 4

  • 1 1/4 cup nonfat milk
  • 1 cup lowfat vanilla yogurt
  • 2 cups frozen unsweetened peach slices
  • or
  • 2 cups peaches, peeled and sliced
  • 1 cup orange juice
  • 1 teaspoon vanilla extract

Place 4 glasses in the refrigerator to chill.

Place the milk, yogurt, peach slices, orange juice and vanilla extract together in a blender. Pour 4 portions into the chilled glasses and enjoy.