The Good Dirt

July 15th, 2019

Strawberries bring summertime’s sweetness to balance refreshing grape tomatoes, carrots and yellow bell peppers. Balsamic vinegar is tempered with maple syrup and lemon juice to create vinaigrette which tastes complex, but is simple to prepare.

This recipe comes to us from Christy, The Blissful Chef.

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Serves 5

For the balsamic vinaigrette:

  • 1 tablespoon olive oil
    ¼ cup balsamic vinegar
    ¼ cup fresh lemon juice
    2 teaspoons maple syrup
    ¼ teaspoon salt
    ½ teaspoon black pepper
    1 clove garlic*, diced

To complete the strawberry tomato salad:

  • 1 head butter lettuce, leaves torn or cut chiffonade
    2 avocados, chopped bite size
    1 medium carrot, julienned
    10 grape tomatoes, quartered
    6 strawberries, ends cut off and sliced
    1 cup yellow bell pepper, thinly sliced
    salt and pepper, to taste

*optional

 

To make the balsamic vinaigrette:

 

In a medium bowl combine olive oil, balsamic vinegar, lemon juice, maple syrup, salt, pepper and garlic if using. Whisk together until full blended.

To complete the strawberry tomato salad:

In a large bowl combine the lettuce, avocados, carrot, tomatoes, strawberries and yellow bell pepper. Toss salad together, dress with the balsamic vinaigrette and toss again until the salad is fully coated. Season with additional salt and pepper to taste, if needed. Enjoy!

July 15th, 2019

Tempeh is a whole soybean product that originated in Indonesia. Similar to tofu, tempeh is often a staple in vegetarian diets because of it’s rich protein and fiber content. It has an earthy flavor and readily absorbs flavors when it is marinated or sautéed.

This recipe comes to us from Kayli and James of The Plant Eaters’ Manifesto.

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Serves 8

Quick-pickled Cabbage:
  • 1 cup white vinegar
  • 1 cup water
  • 2 tablespoons sugar
  • 1 tablespoon salt
  • 3/4 lb. purple cabbage (about ½ a medium head)
Roasted Sweet Potatoes and Tempeh:
  • 2 large sweet potatoes
  • 2 block of tempeh
  • 1 tsp.  olive oil
Peanut Sauce:
  • 6 tablespoons peanut butter
  • 3 tablespoons low-sodium soy sauce
  • 3 tablespoons rice vinegar
  • 1 teaspoon honey
  • 8 corn tortillas

 

For quick-pickled cabbage:

Combine all ingredients except cabbage in a saucepan and heat until liquid begins to simmer.

Thinly slice cabbage and place in a bowl.

Pour hot liquid over shredded cabbage and refrigerate for several hours or overnight.

For roasted sweet potatoes and tempeh:

Preheat oven to 450F.

Dice sweet potatoes and tempeh into bite-sized pieces.

Toss with a drizzle of oil. salt and pepper. Roast for 25 minutes or until they begin to brown.

For peanut sauce:

Combine sauce ingredients and microwave for 30 seconds. Stir mixture until a smooth sauce forms, adding water a tablespoon at a time until it reaches a thin, potable consistency.

In a large bowl, toss roasted sweet potatoes and tempeh with the peanut sauce.

Pile tempeh-sweet potato mixture into tortillas and top with Quick-pickled Cabbage and other optional ingredients.

July 15th, 2019

A play on traditional stuffed peppers, these Open-Faced Peppers get a protein boost from beans and quinoa (instead of ground beef). Plus, they’re colorful on a plate and easy to complement with just about any side dish. Try them with a side of jicama salad!

This recipe comes to us from OMD: The Simple, Plant-Based Program to Save Your Health, Save Your Waistline, and Save the Planet, by Suzy Amis Cameron.

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Serves 4

  • 4 large bell peppers, your choice of color 
  • 1 tablespoon olive oil
  • 1/2 red onion, chopped  
  • 2 celery ribs, chopped
  • 1 teaspoon ground cumin
  • 1/2 teaspoon chili powder
  • 1/2 teaspoon salt
  • 1 cup cooked pinto beans, rinsed and drained
  • 1 cup frozen corn kernels, drained
  • 1 cup cooked quinoa
  • 1/2 cup chopped fresh cilantro
  • 1 cup shredded vegan cheese

1. Preheat the oven to 350°F. Line a baking sheet with parchment paper.

2. Arrange the bell peppers on the baking sheet and bake until they begin to so en, 20 minutes. Set aside to cool.

3. Meanwhile, in a large skillet, heat the oil over medium-high heat. Add the onion, celery, cumin, chili powder, and salt. Cook until the onion begins to so en, 3 to 4 minutes. Add the beans, corn, quinoa, and cilantro. Turn on the heat and stir the bean mixture until thoroughly combined. Set aside.

4. Remove the peppers from the oven and let sit until just cool enough to handle; keep the oven on. Slice the peppers in half lengthwise and carefully remove the stem and seeds. Return the pepper halves to the baking sheet, cut side up. Divide the quinoa filling evenly among them. Top evenly with the cheese, return the peppers to the oven, and bake until the cheese begins to brown, 15 minutes.

July 15th, 2019

Succulent soysage is grilled between two toasted English muffins and sliced bell pepper. Sweet meets spicy as boysenberry jam contrasts with habanero salsa and roasted pumpkin seeds.

This recipe comes to us from Kathy of Healthy. Happy. Life.

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Serves 2

  • a little olive oil, for preparing the soy sausage
  • 1 small purple bell pepper*, sliced thin and long
  • 1/2 cup of soy sausage, formed into two round patties
  • 2 spelt English muffins, sliced and toasted
  • 2 teaspoons habanero red salsa
  • 2 tablespoons boysenberry jam
  • 2 teaspoons spicy roasted pumpkin seeds
  • black pepper, to taste

*check your local farmer’s markets for purple bell peppers. Feel free to use red, yellow or orange bell peppers if purple peppers aren’t available.

Rub the soy sausage with a little olive oil. Place the patties on a grill pan or Panini press. If using a Panini press, cook soy sausage according to directions in the Panini press’ guide. If using a grill pan cook for 4-6 minutes per side, or until plump, tender and juicy.

Lightly toast the roasted pumpkin seeds on the grill pan or Panini press for 2-3 minutes, or until toasted and fragrant.

If using a Panini press, place the pepper strips on top of the patties and press down. Cook the sausage with the peppers on top for 2-3 minutes, or until the peppers are tender.

If using a grill pan, place the pepper slices directly on the grill over medium heat for 2-3 minutes, flip and grill on the other side for about another minute, or until tender.

Spread the salsa on one side of the muffin and jam on the other. Sprinkle the toasted, roasted pumpkin seeds to top the salsa and season to taste with black pepper.

Transfer each patty to the muffins and close the breakfast’wich with the other muffin. Slice with care and serve warm. Repeat assembly process with the other breakfast’wich and enjoy.

July 8th, 2019

This delightful fruit salad uses its lemon basil vinaigrette as a marinade for the usually cool watermelon, pineapples and tomatoes. Crunchy greens provide a hearty bed for these fresh fruit, grilled smoky sweet.

This recipe comes to us from Jenné of Sweet Potato Soul.

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Serves 6

For the lemon basil vinaigrette:

  • 1/4 cup lemon juice
  • 1/4 cup fresh basil, chopped
  • 1 teaspoon agave nectar
  • 1 teaspoon Mirin*
  • 2 tablespoons olive oil

For the grilled pineapple and watermelon:

  • 1/4 seedless watermelon, cut into 1/2 inch chunks
  • 1/2 pineapple, peeled, cored and cut into 1/2 inch chunks
  • 2 large tomatoes, sliced 1/2 inch thick
  • 5 cups watercress or arugala
  • salt and pepper, to taste

*Mirin is a rice wine vinegar found in Asian markets or the Asian section or seasoning sections of most grocery stores.

 

To make the lemon basil vinaigrette:

Place the lemon juice, basil, agave nectar, mirin and olive oil in a blender or food processor. Blend until combined. Pour the mixture into a large shallow bowl.

To complete the Grilled Pineapple Watermelon Salad:

Preheat the grill medium-high.

When the grill is hot, dip the watermelon, pineapple and tomato slices into the vinaigrette to coat both sides. Place the fruit on the grill and cook on both sides for 3-4 minutes per side.

Spread the watercress or arugala on 6 plates. Top the greens with the grilled fruit. Drizzle any remaining vinaigrette over the fruit, season with salt and pepper and enjoy!

July 8th, 2019

This gluten free peach crisp is healthy enough to eat for breakfast, and delicious enough to enjoy for dessert! You’ll love this easy peach crisp recipe with whole grain gluten free oats, omega-3 rich chia seeds, & ripe, juicy summer sweet peaches, plus a hint of ginger!

This recipe comes to us courtesy of E.A. Stewart, the Spicy RD.

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Ingredients:

  • 4 ripe peaches seed removed, and cut into cubes
  • 2 tablespoons chia seeds
  • 1 tablespoon tapioca flour*
  • 3 tablespoons + 2 teaspoons pure maple syrup divided
  • 1/2 teaspoon ground ginger
  • 1/4 teaspoon salt divided
  • 3/4 cup gluten free oats*
  • 1/4 cup sorghum flour or rice flour*
  • 2 tablespoons melted virgin coconut oil
  • 2 cups yogurt i.e. Greek, coconut, almond, soy~optional for serving

Instructions:

1. Preheat oven to 350 degrees F. Place 4 ramekins or oven proof custard cups on a baking dish.

2. Combine peaches, chia seeds, tapioca flour, 1 tablespoon maple syrup, ground ginger, and 1/8 teaspoon salt in a mixing bowl.

3. Stir well to combine, and spoon mixture, divided equally, into ramekins/custard cups.

4. Rinse out and dry mixing bowl. Add oats, sorghum flour, coconut oil, remaining maple syrup {2 tablespoons + 2 teaspoons}, and 1/8 teaspoon salt to bowl. Stir well to combine, then divide mixture equally into 4 servings, and sprinkle on top of peaches.

5. Bake for 15-20 minutes, or until oat mixture is light golden brown. Remove from oven, and allow to cool 5 minutes before serving. Top each crisp with 1/2 cup yogurt if desired.

Recipe Notes:

  • Feel free to omit tapioca flour from peach mixture if desired. It helps thicken the peaches a little, but is not essential.
  • May use regular oats if not following a gluten-free diet
  • May substitute sorghum flour with rice flour. Or, use all-purpose flour if desired for a non-gluten free version.

July 8th, 2019

Sometimes all you need for a delicious salad is to bring out the natural flavors of ripe fruits and veggies. Creamy avocado and crisp radish slices are seasoned with lemon juice, salt and pepper in this simple and satisfying salad.

This recipe comes to us from Jen of Domestic Divas.

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Serves 2

  • 1 ripe avocado, peeled, pit removed, and sliced
  • 1 cup radishes, trimmed and sliced
  • juice of 1 lemon
  • 1 tablespoon extra virgin olive oil
  • salt and freshly ground pepper

Divide avocados and radishes in half and place each half in a medium sized bowl.

Drizzle each bowl with half the lemon juice and half the olive oil. Season with salt and pepper to taste and enjoy.

July 1st, 2019

Eggplant gives this hummus dip a luxurious texture, while paprika and curry powder spice up the mix. Serve this dip with baked pita chips.

This recipe comes to us from Trudy of veggie.num.num.

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Serves 6

  • 1 (12 ounce) eggplant
  • 2 tablespoons peanut oil
  • 1 tablespoon curry powder
  • 1/2 teaspoon paprika
  • 1 1/2 cups chickpeas, cooked or canned & drained
  • 2 tablespoons tahini
  • juice of 1 lemon
  • baked pita chips, for serving

Preheat the oven to 400 degrees.

Slice the eggplant in half lengthwise, and then into half round slices. Toss the eggplant half rounds with the peanut oil in a medium bowl. Season with the curry powder and paprika and spread out in one layer on a roasting tray.

Transfer the tray to the oven and roast, tossing occasionally, for 25-30 minutes, or until the eggplant is soft and golden. Remove from the oven and let cool.

Combine the roasted eggplant, chickpeas, tahini and lemon juice in a food processor. Process until smooth, adding a little more peanut oil if you prefer a smoother consistency. Season with salt and pepper to taste and enjoy with pita chips.

July 1st, 2019

Fresh blueberries are frozen and pureed with pomegranate juice, orange juice and goji berries in this refreshing slushie. This anti-oxidant filled delight is equally delicious whether you drink it to start your day or sip it as a light dessert while you wind down. This recipe comes to us from Cat of The Verdant Life.

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Serves 2

  • 2 cup blueberries, frozen*
  • 1/2 cup pomegranate juice
  • 1/4 cup goji berries, soaked in 1 cup water
  • or
  • 1 cup acai berry juice
  • juice of 2 oranges
  • 1 cup ice cubes

*To freeze fresh blueberries, wash and dry them, then spread them out on a plate, to avoid clumping. Place in your freezer until frozen. Try to use the blueberries within a few days of freezing them, as they loose flavor the longer they sit.

Place the blueberries, pomegranate juice, goji berries and juice or acai berry juice, orange juice and ice cubes into a blender. Pulse until frothy.

Divide into 2 glasses and enjoy!

July 1st, 2019

Hearty kale is topped with sweet strawberries for a refreshing contrast. A basil shallot vinaigrette tenderizes the kale while almonds add a nutty crunch.

This recipe comes to us from Sarah and Lydia of Apples and Onions in LA.

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Serves 6

For the basil vinaigrette:

  • 1 tablespoon shallot, minced
  • 2 tablespoons red wine vinegar
  • 10 grinds freshly ground pepper
  • 1/2 teaspoon salt
  • 1/4 bunch basil
  • 2 tablespoons low fat mayonnaise
  • 6 tablespoons extra virgin olive oil

To complete the Strawberry Kale Salad with Almonds:

  • 1 bunch kale, cleaned and cut into chiffonade
  • 1 1/2 cups fresh strawberries, quartered
  • 1/4 cup slivered almonds, lightly toasted
  • 1/4 cup fresh basil, cut into chiffonade

To make the basil vinaigrette:

Place the shallot, red wine vinegar, pepper, salt, basil and mayonnaise together in a food processor or blender. With the blender or food processor running, slowly add the olive oil in a steady stream until the dressing is emulsified.

To complete the Strawberry Spinach Salad with Almonds:

Toss the kale with the basil vinaigrette. Let sit for 10-15 minutes, or until the kale begins to become tender.

Divide the salad into 6 servings and top with berries, almonds and sliced basil. Enjoy!

July 1st, 2019

Thinking about firing up the grill this Monday? Try this simple, snackable recipe featuring some of summer’s most sensational (and grill-able!) produce. It’s perfect for feeding a crowd and easily doubles or triples.

This recipe comes to us from Dixya of Food, Pleasure and Health.

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Serves 3-6

  • 6 slices sprouted bread
  • 1 ear corn, shucked and cleaned
  • 8-10 cherry tomatoes
  • 1/2 onion, sliced
  • 1/2 avocado, mashed
  • salt, pepper to taste
  • oil for grill
  • 2 tablespoons grated parmesan cheese (optional)
  • cilantro, for garnish (optional)

Preheat the oven to 375F and spray a muffin tin.

Cut the edges of the bread then use a rolling pin to flatten the bread. Once it is flat, press bread slices into muffin tins. Bake it in the preheated oven for 12-15 minutes until crispy.

Heat a grill pan over medium heat and gently brush it oil. Place tomatoes and corn on the pan. Let it grill for 8-10 minutes on each side. Remove from the pan once corn is grilled evenly and tomatoes are soft. Using a pairing knife, cut the kernels off the cob into a small bowl.

Meanwhile, heat another pan with little oil and saute onion until it is soft.

Combine corn kernels and tomatoes into the pan with sauteed onions. Add in mashed avocado and parmesan cheese if using.

Season it with salt and pepper as needed.

Add fillings evenly into bread cups, sprinkle more parmesan cheese if desired. Let it bake for additional 3-5 minutes.

Garnish with cilantro before serving.

 

June 24th, 2019

This veggie stir fry is as simple as sautéing the harvest from your summer garden (or your summer CSA box!) When vegetables are that fresh, their natural sweetness shines through, seasoned with nothing more than a touch of garlic, salt and pepper.

This recipe comes to us from Robin Asbell.

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Serves 6

  • 1 tablespoon canola oil
  • 6 ears corn on the cob
  • 3 small onions, chopped
  • 4 ounces kale, leaves and stems separated, chopped
  • 2 small tomatoes, chopped
  • 2 cloves garlic, chopped
  • salt and pepper, to taste

Place the oil in a sauté pan on the stove over medium-high heat. Add the onions and cook for 3-5 minutes, or until they begin to soften. Turn heat down to medium-low and cook, stirring often, for about 15-20 minutes more, or until the onions caramelize. Cut the kernels off the ears of corn.

Add the chopped kale stems to the pan and cook 3-5 minutes, or until they begin to soften. Add the corn kernels to the pan, stir, and raise heat to medium-high. Cook for about 3 minutes, or until the corn’s hue begins to darken.

Add the kale leaves, tomatoes and garlic to the pan. Stir and cook for about 2 minutes more, or until the kale leaves have wilted. Season with salt and pepper to taste and enjoy.

June 24th, 2019

This simple salad, seasoned with a French vinaigrette, is a classic dish in France. It makes a wonderful, protein-rich highlight of any meal. Because the flavors continue to meld, it’s also great the next day.

This recipe comes to us from Sharon Palmer, RDN.

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Serves 6

  • 1 pound (454 g) dried lentils (or 3 cups cooked; see Note)
  • 4 cups (948 ml) water
  • 2 teaspoons reduced sodium vegetable broth base
  • 4 celery stalks, diced (160 g or about 11⁄2 cups)
  • 11⁄2 cups (224 g) cherry tomatoes, halved
  • 2 medium shallots, finely diced
  • 1⁄4 cup (15 g) packed chopped fresh parsley
  • 11⁄2 tablespoons extra virgin olive oil
  • 2 teaspoons Dijon mustard
  • 2 tablespoons red wine vinegar
  • 1 teaspoon herbes de Provence
  • Freshly ground black pepper, to taste
  • 1 medium garlic clove, minced
  • Pinch of sea salt, optional

Place the lentils, water, and broth base in a pot. Cover and bring to a boil over medium-high heat. Reduce the heat to medium and cook for 15 to 20 minutes, until the lentils are tender but firm.

Remove from the heat, drain any remaining liquid, and transfer the lentils to a large bowl. Chill for at least 30 minutes.

Stir in the celery, tomatoes, shallots, and parsley.

In a small dish, make the dressing by whisking together the olive oil, mustard, vinegar, herbes de Provence, black pepper, and garlic.

Add the dressing to the lentil mixture and toss. Taste and season with sea salt, if desired. Chill until serving time.

Note: If you’re in a rush, use precooked, refrigerated lentils, available at many stores. Although a classic French lentil salad uses lentils du puys (small, dark green lentils), try other varieties for a colorful twist, such as yellow, beluga (black), or multicolored lentils.

Variation: Substitute cooked beans, such as white, fava, or cranberry beans, for the lentils.

June 24th, 2019

Fresh apples come together with blueberries in this spectacular summer breakfast. Maple syrup plays well off the fruit and sweetens the hearty oats.

This recipe comes to us from Trudy of veggie.num.num.

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Serves 2

  • 1 large apple, peeled and finely grated
  • 1/3 cup rolled oats
  • 1 cup nonfat milk
  • or
  • 1 cup rice milk
  • 1/2 cup water
  • pinch of salt
  • 1 tablespoons white chia seeds*
  • 1/4 cup fresh blueberries plus a few more as garnish
  • maple syrup, to serve

*Optional. Found at health stores or the health section of most grocery stores.

Place 3/4 of the apple pulp into a small pot over medium heat. Add the oats, milk, water, chia seeds, if using, and salt to the pot.

Let the oats come to a simmer and allow to gently bubble for 1 minute, stirring constantly. Add the blueberries and stir to combine.

Transfer the cooked oats to 2 bowls. Drizzle with maple syrup and garnish with a few more blueberries and enjoy!

June 24th, 2019

Crisp jicama, savory squash and bitter radishes are cut into tiny matchsticks and tossed with sweat peaches, snap peas, cilantro and dill. A spicy lime ginger vinaigrette is the perfect pairing to dress this sophisticated salad.

This recipe comes to us from Amy of The Crunchy Carrot.

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Serves 4

For the salad:

  • 5 ounces jicama
  • 5 ounces summer squash, preferably zephyr squash
  • 3 radishes
  • 1/2 lime
  • salt, to taste
  • 6 baby carrots, peeled and cut into slices
  • 2 peaches, cut into small cubes
  • 1 pound snap peas
  • 1-2 teaspoons dill
  • 1 tablespoon cilantro
  • sesame seeds, to taste

For the ginger lime dressing:

  • 3 tablespoons extra virgin olive oil
  • 2 tablespoons white balsamic vinegar
  • 1 lime, juiced and half zested
  • 3 teaspoons fresh ginger, minced
  • 1 squirt hot sauce
  • salt and pepper, to taste

To make the salad:

Using a mandolin or vegetable peeler, slice the jicama and squash into very thin ribbons. Stack the ribbons of each vegetable on top of one another and cut with a knife to create matchsticks. Cut the radish into matchsticks using a knife.

Place the jicama, squash and radish matchsticks together in a large sized bowl. Squirt with the half lime and season with salt to taste. Add the sliced baby carrots, peaches, snap peas, dill and cilantro. Toss to ensure all ingredients are evenly distributed.

To make the lime ginger dressing:

Whisk the olive oil, vinegar, lime juice, ginger and hot sauce together in a small bowl. Season with salt and pepper to taste.

To complete the Snap Pea Salad:

Toss the salad with half the lime ginger dressing and toss to ensure the salad is evenly coated. Refrigerate for 30 minutes.

Divide into 4 portions, add more dressing if desired, sprinkle with sesame seeds and enjoy!