Mediterranean Harvest For Life

Enjoy life more.  Enjoy more life.

RECIPES -- ENJOYABLE, LIFE-ENHANCING MEDITERRANEAN HARVEST FOR LIFE RECIPES

(Several Tested Flavorably In Focus Groups)


Breakfast


Nutty Breakfast Cereal

(Makes two servings)

 

Blender or Food processor

1 cup water

1/4 heaping cup, whole unroasted almonds, skin on

1 tbsp. raw pumpkin seeds, shelled

1 tbsp. raw sunflower seeds, shelled

1 tbsp. hulled sesame seeds

1 tbsp. whole flax seeds

1 tbsp. dried, unsweetened, unsulphered coconut

1/2 tsp. ground cinnamon

1 or 2 medium apples, cored, see below

2 oz. almond milk or your favorite milk product

* see special note below recipe:

 

The evening before you plan to serve this cereal, soak the almonds, pumpkin seeds, sunflower seeds, sesame seeds, flax seeds, coconut and cinnamon in one cup of water.  Refrigerate overnight in blender container if you wish.  In the morning, add the cored apple and milk into the blender and blend on medium speed for one minute or when desired consistency is reached... add second apple is if the dish is being shared and if sweeter is desired.

 

* This recipe can be made in advance, stored in sandwich bags in freezer, go on the road when you travel or given as a gift to a friend.  Put all in the bag except the water, apple and milk.

 

This recipe adds:

 

Nuts and seeds into the diet

Lowers sugar intake; apple versus refined sugars

Fiber, Vitamins, Essential Oils; Necessary ingredients to a healthly diet! 


Soups & Salads


Strawberry Chicken Salad

(Serves 4)

 

4 skinned and boned chicken breast halves

1 cup Raspberry Vinaigrette, divided for marinade and dressing

4 cups Romaine lettuce

4 cups baby spinach

1 quart (4 cups) strawberries, sliced

2 pears, sliced

1 ripe avocado, peeled and sliced

1/2 small sweet onion, diced

1/2 cup pecan halves

1 tablespoon sesame seeds

 

Supplies: zipper top freezer bag -- gallon; large bowl; salad tongs; cups for dressing.

 

Combine chicken and 1/2 cup Raspberry Vinaigrette in a large zip-top freezer bag. Seal, shake and chill 1 hour.

 

Remove chicken from marinade, discarding marinade.

 

Grill with grill covered over medium-high heat (350° to 400°) 4 minutes on each side or until done. Let chicken stand 10 minutes; slice.

 

Place salad greens and next 6 ingredients in a large bowl, and gently toss. Divide mixture evenly between 4 serving plates; top with grilled chicken slices.

 

Serve with Raspberry Vinaigrette on the side.


Vegetable Minestrone

(Serves 4)

 

2 tablespoons extra virgin olive oil

1 medium onion, chopped

2 carrots, chopped

2 celery sticks, chopped

3 (14-ounce) cans vegetable broth

1 cup water

1 (15-ounce) can white cannellini beans (drained)

1 (15 ounce) package/can of yellow or green soybeans

1 (15 ounce) can of red kidney beans (drained)

1 small zucchini sliced

1/8 head cabbage cut into chunks

1 teaspoon fresh or dried thyme leaves

1 (14 1/2-ounce) can diced tomatoes

1 garlic clove, minced

1 cup green beans, cut into 1-inch pieces

1 cup small dried whole wheat elbow pasta

1/2 cup chopped broccoli

4 teaspoons chopped Italian parsley (flat) for garnish

 

Warm the oil in a large saucepan or stockpot over medium-high heat. Add the onion, carrots, and celery and cook until tender but not brown, about 5 minutes. Add the broth, water, cannellini, soybeans and kidney beans, zucchini, cabbage, and thyme. Increase heat to high and bring to a boil. Reduce heat to medium and simmer, partially covered, 15 minutes. Add the tomatoes, garlic, green beans, pasta, and broccoli and cook 8 to 10 minutes more or until all the vegetables are tender. Serve sprinkled with fresh parsley for garnish.


Blueberry Bisque

(Soup serves 4-6)

 

2 cups fresh blueberries or frozen blueberries

2 cups water

1/3 cup honey

1 tablespoon brown sugar

1 cinnamon stick OR ¼ teaspoon cinnamon

Juice of 1 lemon

2 cups plain yogurt

1 cup apple juice

Plain yogurt for garnish

 

Supplies: sauce pan, sieve, wisk, bowl for blueberry pulp, bowl for liquid, food processor.

 

Reserve a few berries for garnishing. Place remaining berries, water, honey, cinnamon stick, and lemon juice in a saucepan. Simmer, uncovered, for 15 minutes. Drain through a sieve, catching liquid. Chill sieved liquid. Allow cooked blueberries to cool and pulse in a food processor until chunky consistency. Just before serving, whisk into liquid the yogurt, processed blueberries and apple juice. IF desired, garnish each serving with a spoonful of additional plain yogurt and blueberries.


Sweet Potato Bisque

(Serves 4-6)

 

2 tablespoons extra virgin olive oil

1 onion, chopped

3 cups fresh sweet potatoes, peeled

2 cups vegetable broth

1 teaspoon dried thyme leaves

1/8 teaspoon cayenne

1 cup low fat dairy milk, almond milk or soy milk

 

Pepper to taste

 

In large pot, saute onion until tender, about 4 minutes. Add sweet potatoes and broth and bring to boil. Reduce heat and simmer, covered, 15 minutes or until potatoes are tender.

 

Pour mixture into food processor and blend until smooth; return to pot. Add thyme, cayenne and milk and keep warm. Season to taste.


Mango Salad

(Makes 8 servings)

 

1 - 1/2 fresh Limes, juiced

2 fresh, just ripe Mangoes

1 can, Black Beans, drained and rinsed

3 small ears of sweet corn, uncooked

1 teaspoon chopped sweet onion

2 tbsp. fresh Cilantro leaves

8 servings fresh torn Romaine leaves - 16 leaves (optional)

 

Squeeze the Limes with a citrus juicer and place in a large bowl.  Remove skin from two mangoes and cut fruit into small pieces, about 1 inch in size.  Stir to coat mangoes with lime juice.  In a medium size bowl, using a sharp knife, shave fresh sweet corn cobs to remove kernals.  Place cut corn into large bowl with mangoes.  Add drained and rinsed black beans, chopped onions and mix all until blended.  Add the Cilantro and lightly mix.  Cover and regrigerate for 1/2 hour before serving.  Serve over bed of Romaine leaves.


Debra's Avocado Salad Delight & Cucumber Dressing

(Makes 3-4 servings)

 

Serve this in place of a garden salad at any meal!  Try this refreshing dressing too!  All ingredients can be increased or decreased and I use Greens when I don't have Fennel.  I grew up on Fennel/Anise - celery doesn't cut it for this recipe.

 

Avocado Salad Delight

 

2 medium tomatoes cut up

1 small fennel blub cut up lengthwise or 1/2 of large (lightly steamed if you don't want it crunchy)

Thinly sliced red onion to taste

1 ripe Avocado, peeled and cut up

Fresh parsley chopped to taste

Black olives (optional)

 

In a small salad bowl, lightly toss ingredients and serve.  Use dressing of choice or Debra's below:

 

Cucumber Dressing

 

1 cucumber, peeled

1-2 tsp Extra Virgin Olive Oil

Lemon juice to taste

Pinch dill weed

Sea salt (optional)

 

Puree first three ingredients in blender, add dill weed and sea salt.  (use within 24 hours or so)

 

Quinoa Saute

(Great paired with a fresh garden salad for a satisfying lunch)

(Makes 5 cup servings)

 

4 tbsp Extra Virgin Olive Oil

1 garlic clove, minced

1 medium Vidalia onion, chopped

4 large California carrots, peeled and 1/4 inch sliced

1 cup dry Quinoa, 100% whole grain (pronounced Keen-wa)

1-1/3 cup unsalted vegetable cooking stock

Pinch of ground pepper (optional)

1/4 cup slivered almonds for garnish

 

In a 9" sauce pan or skillet, place Extra Virgin Olive Oil, garlic, onion, carrots and Quinoa.  Saute for 5 minutes on medium heat, stirring frequently.  Add unsalted vegetable cooking stock.  When it comes to a simmer, reduce heat to low.  Cover and cook for 8 minutes.  Will cook similar to rice, forming holes on the surface.  Remove from heat and let sit for 5 minutes.  Fluff with fork, and sprinkle ground pepper if desired, serve and garnish with slivered almonds.  Quinoa will be chewy.

 

Try your own version with different vegetables/combinations to change flavors.


Mediterranean Harvest For Life, Fish Chowder

(Soup serves 8)

 

Two tablespoons extra virgin Olive oil

1 medium onion, chopped

1 Celery stick, chopped

1 Carrot stick, peeled and chopped

64 oz. seafood cooking stock or chicken stock

Two garlic cloves, sliced

4 bay leaves

8 medium potatoes

6 oz. can crab meat

Two 6.5 oz. cans chopped clams

Two 3.75 oz. cans sardines, broken up small

8-10 oz. cooked salmon, crumbled, or any white fish

2 teaspoons, fresh chopped parsley

 

In a large pot, saute chopped onion, celery and carrot in olive oil for about 5 minutes.  Pour stock in pot with garlic, bay leaves and potatoes; bring to a boil, lower heat and cook for twenty minutes on medium until potatoes are tender.  Remove two potatoes andd one cup broth and set aside.  Add crab meat, clams, sardines and salmon.  Heat to desired temperature.  Mash potatoes and broth together with a potato masher or use food processor to creat a pureed potato broth.  Add more broth if needed to thin.  Return potato broth to large pot and add one teaspoon parsley.  Heat and garnish with remaining teaspoon parsley.

 

Entrees


Chicken Wrap

(Makes 1 serving)

 

Here's a recipe for a healthy Mediterranean Harvest For Life wrap that even the children of Newark loved!


This highlighted recipe was created for Newark Museum "Generation Fit" exhibit demonstrating that fuctional foods can be flavorful too.  Try this at home.  Ingredients should be available at your grocer.

 

10" Mission whole wheat wrap. (Or substitute a whole grain spinach wrap)

 

Spread the wrap with a healthy coat of classic hummus.

 

Lay 4 fresh skinless cucumber "ribbon", cut with potato peeler, about 1/16 to 1/8 inch thick across wrap lengthwise.

 

Lay 5 - 6 leaves of fresh baby spinach across side to side, from end to end of wrap.

 

Sprinkle 1 teaspoon of fresh chopped onions.

 

Lay 6 slices of low sodium, rotisserie style chicken breast, extra lean, deli thin sliced meat.

 

Add 3 or 4 strips of fresh red bell pepper slices.

 

Lay 4 to 5 cut up sun-dried tomato halves with Extra Virgin Olive Oil and Italian herbs, side by side from end to end of wrap.

 

Add several fresh thin apple slices, skin on: use about 1/4 medium apple per wrap, minus seeds.

 

Sprindle a about 1/4 cup broccoli slaw that includes; brocolli, carrots, red cabbage pieces.

 

Kabobs on Couscous

(Serves 6)

 

Meat

1 -- 1 1/2 pound beef (e.g. eye of round roast) cut into 1 1/2 inch cubes

(Include Instant unseasoned meat tenderizer if needed)

 

Marinade and basting

1/2 cup low salt soy sauce

1/4 cup extra virgin olive oil

2 tablespoons molasses

2 teaspoons ground ginger

2 teaspoons dry mustard

6 cloves garlic, minced

 

Roasted Vegetables

I pineapple cut into

1 1/2 inch pieces

1 green bell pepper cut into

1 1/2 inch pieces

1 red bell pepper cut into

1 1/2 inch pieces

12 small onions

1 pound whole mushrooms

 

Couscous

One cup dry couscous

1 1/2 cups boiled water

3 tablespoons extra virgin olive oil

Cherry peppers

Mint sprigs

1/2 teaspoon of salt

Generous grinding of pepper

 

Prepare wood skewers in water for 20 minutes to keep from burning.

 

For marinade, combine soy sauce, extra virgin olive oil, molasses, ginger, dry mustard and minced garlic cloves in a medium size bowl; mix well. Reserve approximately 1/4 of the marinade for basting.

 

Cut meat into cubes. If necessary, use meat tenderizer on meat according to label directions. Add meat to marinade, stirring to coat, and let stand 15 minutes at room temperature.

 

Prepare peppers and fresh mushrooms for roasting by first dipping them in very hot water a minute.

 

Alternate meat cubes and vegetables/fruit on skewers. Broil over grill 5 to 7 minutes or to desired doneness. Turn frequently. Baste with marinade.

 

For Couscous: Pour 1 1/2 cup boiled water over couscous and let sit for 20 minutes. Mix in 3 tablespoons extra virgin olive oil, salt and pepper. Serve over couscous garnished with cherry tomatoes and chopped fresh mint


Baked Citrus-Herb Salmon Filets

Serves 10 (serving size: about 4 ounces salmon)

 

Remove any bones from the salmon. Delicious served hot or at room temperature. It will feed a crowd, and you can toss the leftovers with pasta or salad.

 

2 tablespoons extra virgin olive oil or olive oil cooking spray

1 (3 -- 3 1/2-pound) salmon fillet

1 teaspoon sea salt

1/2 teaspoon freshly ground black pepper

2 tablespoons grated lemon rind

1 tablespoon grated orange rind

10 fresh chives

4 thyme sprigs

4 oregano sprigs

4 tarragon sprigs

1 lemon (sliced lengthwise into 10 portions.)

 

Supplies:  Roasting pan; aluminum foil; hand grater.

 

Preheat oven to 450°

 

Line a shallow roasting pan with foil; coat foil with olive oil or olive oil cooking spray.

 

Place fish in prepared pan. Sprinkle salmon with salt and pepper. Combine rinds; spread over fish. Arrange chives, thyme, oregano, and tarragon across fish. Arrange lemon slices on top of herbs.

 

Cover with foil; seal. Bake at 450° for 30 minutes or until fish flakes easily when tested with a fork. Serve warm or at room temperature.

 

Lemon Rice

(Accompanies Salmon)

(Serves 6)

 

2 tablespoons extra virgin olive oil

4 celery ribs, sliced

6 green onions -- use bulb portion above root, chopped

2 1/2 cups cooked white rice

1/4 cup cooked brown rice

1/4 cup cooked wild rice

1 fresh lemon -- 2 tablespoons grated lemon rind

1/2 teaspoon salt

1/4 teaspoon pepper

 

Supplies: skillet; hand grater

 

Saute celery and onion in olive oil using a large skillet over medium-high heat until celery is tender. Stir in cooked rice and remaining ingredients; cook over low heat 2 minutes or until thoroughly heated.


Slow-Cooked Pepper Steak

(Makes 6-8 servings)

 

1 1/2-2lbs. beef round steak, cut in 3" x l" strips

2 Tbsp. extra virgin olive oil

1/4 cup soy sauce

1 garlic clove, minced

1 cup chopped onions

1 tsp. honey

1/4 tsp. pepper

1/4 tsp. ground ginger

2 large green peppers, cut in strips

4 tomatoes cut into eights, or 16-oz. can diced tomatoes

1/2 cup cold water

1 Tbsp. cornstarch

 

1.  Brown beef in oil in saucepan.  Transfer to slow cooker.

2.  Combine soy sauce, garlic, onions, honey, pepper and ginger.  Pour over meat.

3.  Cover.  Cook on Low 5-6 hours.

4.  Add green peppers and tomatoes.  Cook 1 hour longer.

5.  Combine water and cornstarch to make paste.  Stir into slow cooker.  Cook on High until thickened, about 10 minutes.

6.  Serve over rice or noodles.


Turkey Chili

(Makes 6-8 servings)

 

1 large chopped onion

2-3 Tbsp. extra virgin olive oil

1 lb. ground turkey

3 Tbsp. chili powder

6-oz. can tomato paste

3 l-lb. cans small red beans with liquid

1 cup frozen corn

 

1.  Saute onion in oil in skillet until transparent.  Add turkey and brown lightly in skillet.

2.  Combine all ingredients in slow cooker.  Mix well.

3.  Cover.  Cook on Low 8-9 hours.

 

Note:  Ground beef can be used in place of turkey

 

Variation:  Serve over rice, topped with shredded cheddar cheese and sour cream.


Chicken in Raspberry Sauce

(Serves 6)

 

1/2 cup rasberry preserves (fruit only type)

1/2 cup frozen pinapple juice concentrate, thawed

1/2 cup low salt soy sauce

2 Tbsp. rice wine vinegar

1/2 tsp. chili powder

1/2 tsp. curry powder

1/2 tsp. garlic powder

1/4 cup fresh raspberries, mashed

6 boneless, skinless chicken breasts

 

Serving day: 1/4 cup fresh raspberries

 

Cooking day instructions

Combine preserves, juice concentrate, low salt soy sauce, vinegar, chili powder, curry powder, garlic powder, and mashed raspberries.  Place raspberry mixture together with chicken breasts in freezer bag and seal bag securely.  Freeze, using freezer bag method.  (Double bag)

 

Serving day instructions

Thaw chicken mixture completely and place sauce and chicken in large baking dish.  Bake covered at 350 degrees for 30-40 minutes.  Remove from oven, transfer chicken to serving platter, and top with pan juices.  Garnish with fresh raspberries.

 

Hint

If fresh raspberries are not available, frozen raspberries may be substituted.  Place extra in ziplock sandwich bags if needed.


Mandarin Orange Chicken

(Makes 4 servings)

 

6 boneless, skinless chicken breasts halves

1 medium-sized onion, thinly sliced

3/4 cup orange juice concentrate

1 tsp. poultry seasoning

1/2 tsp. salt (Discretionary)

11-oz. can mandarin oranges, drained, with 3 Tbsp. juice reserved

2 Tbsp. flour

 

1.  Place chicken in show cooker

2.  Combine onion, orange juice concentrate, poultry seasoning, and salt.  Pour over chicken.

3.  Cover.  Cook on low 4-5 hours

4.  Remove chicken and keep warm.  Reserve cooking juices.

5.  In a saucepan, combine 3 Tbsp. reserved mandarin orange juice and flour.  Stir until smooth.

6.  Stir in chicken cooking juices.  Bring to a boil.  Stir and cook for 2 minutes to thicken.

7.  Stir in mandarin oranges.  Pour over chicken.

8.  Service with rice or pasta.


Desserts


Strawberry Pops

 

2 cups strawberry or plain yogurt

2 cups fresh or frozen strawberries, thawed

2 tablespoons 100% fruit strawberry preserves

1 cup honey or apricots pureed in food processor for sweetener

 

In a blender container, combine yogurt, strawberries, preserves and honey/apricots. Cover and blend on high about 1 minute or until strawberries are pureed. Pour into six 4-ounce paper or plastic cups or popsicle molds. Freeze for 30 minutes or until partially firm. Stand a popsicle stick in the center of each cup. Return to freezer until completely frozen. Peel paper cups from pops or run warm water over plastic cups to remove pops from molds before serving.

 

Try other flavored yogurts, fruit, and preserves -- blueberry, raspberry, peach, etc.-- for fruity, cool treats.


Strawberry Applesauce

(No-cook - Serves 4)

 

Blender/food processor used for this recipe:

 

One red delicious apple, skin on

One granny smith apple, skin on

One pound of fresh strawberries, greenery removed

One level teaspoon ground cinnamon

 

Core apples, quarter and place in food processor.

Add cinnamon and blend.  While blending, add strawberries.

Blend to desired consistancy.

 

Makes a refreshing addition to any meal; breakfast, lunch, dinner or a good between meal snack.  Provides needed fiber for best digestion.