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Beet and carrot slaw wraps

Serves: 5

Reprinted with permission from Chop Chop© Magazine

Ingredients

  • 2 tablespoons fresh orange juice
  • 1 tablespoon olive oil
  • 1 teaspoon red wine vinegar
  • 1 teaspoon Dijon mustard
  • 1 teaspoon salt
  • 1 teaspoon pepper
  • 5 raw beets (about 2.-3 cups grated), with greens still attached
  • 2 carrots
  • 2 apples, cored and sliced
  • 5 slices cheddar cheese
  • 5 8-inch whole-wheat tortillas

Directions

To make the dressing, put orange juice, oil, vinegar, mustard, salt and pepper in a jar. Screw on the lid and shake well. Cut greens off beets and pull leaves from stems. Discard or compost the stems. Wash leaves, then stack them and roll them. Slice the roll crosswise into thin ribbons. Peel beets and carrots and shred them using a grater. In a bowl, toss beet leaves, shredded beets and carrots and dressing. Divide the slaw, apple slices and cheese evenly onto each tortilla. Roll tortilla from bottom up, tucking in the sides as you go. Secure the wrap with a toothpick, if you like, and serve right away.

Tarragon Chicken Salad with Apples

Makes: 6 cups

Reprinted with permission from Chop Chop© Magazine

Tarragon was used by the Greeks as early as 500 BC. They used it as a cure for toothaches! This salad is great as a sandwich or on top of a green salad.

Ingredients

  • 4 ½ cups cooked chicken, shredded
  • ¼ cup low-fat plain yogurt
  • ¼ cup mayonnaise
  • 1 tablespoon dijon mustard
  • 1 teaspoon white vinegar or fresh lemon juice
  • 1 crisp apple, diced
  • 1 celery rib, diced
  • 1 tablespoon fresh or 1 teaspoon dried tarragon

Directions

1. Put the cooked chicken into the large mixing bowl. 2. Put the yogurt and mayonnaise into the small mixing bowl and mix them together with the spoon or fork. 3. Add the mustard and vinegar to the small bowl and mix together well. 4. Pour the ingredients from the small bowl into the large bowl and stir, stir, stir! 5. Add the apple, celery and fresh or dried tarragon and stir for about 10 seconds until mixed. 6. Serve right away or cover and refrigerate overnight. NOTE: Add raisins, dried apricots, toasted walnuts, pecans or almonds. If you don’t like or don’t have tarragon, substitute basil, cilantro, parsley, or half the amount of dill or leave the herbs out entirely.

Philly stuffed peppers

Serves: 6

From the kitchen of Lisa Rambo

Any meat and veggies will work for these colorful peppers. It’s a great recipe to use up leftovers. It’s so easy and so good.

Ingredients

  • 6 colorful bell peppers
  • 1 cup mushrooms, diced
  • 1 small onion, diced
  • 2 cloves garlic, chopped
  • 1 ½ - 2 pounds lean cut of steak (or whatever meat you have on hand)

Directions

1. Preheat oven to 400°F. 2. Wash peppers, cut tops off, clean out the inside of each and place into a pan. 3. Over medium heat toss onions, mushrooms, garlic, thinly sliced steak and salt and pepper to taste. 4. Fill peppers with meat mixture. 5. Top each pepper with a slice of provolone cheese. 6. Bake for 20 minutes until cheese is golden brown.

Gorp

Serves: 7

Reprinted with permission from Chop Chop© Magazine

Ingredients

  • 1 cup roasted, lightly salted whole almonds or other nuts
  • 1 cup raisins or dried currants
  • 1 cup dried cranberries, chopped dried apricots or other dried fruit
  • 1 cup corn or wheat squares cereal or toasted corn snacks or pretzels
  • 1 cup toasted green pumpkin seeds (also known as pepitas)

Directions

Put all ingredients in a bowl and toss until well mixed.

Put 1 cup of the mixture in 7 snack-size zipper-lock bags. Keep at room temperature up to 1 week.

Any vegetable minestrone soup

Makes: 12 cups

Reprinted with permission from Chop Chop© Magazine

What looked good at the market? Kale, squash? Great! Use them. Cabbage, beans? Great! Use those instead – or also. As long as the vegetables are good, the soup will be great. Makes: 12 cups

Ingredients

  • 2 tablespoons olive oil
  • 1 large onion, chopped
  • 1 teaspoon salt
  • 2 carrots, scrubbed and diced
  • 2 celery stalks, diced, with a handful of celery leaves, finely chopped
  • 2 garlic cloves, minced
  • 4 cups diced or shredded vegetables – any combination of potatoes, cabbage, chard, kale, spinach, squash, green beans, and parsnips
  • ½ cup barley or brown rice (or 1-2 cups cooked, leftover grains or pasta)
  • 4 cups low-sodium chicken or vegetable broth
  • 4 cups water
  • 2 cups cooked beans (garbanzo, pinto, black, red, or white) or 1 15-ounce can beans, drained olive oil and freshly grated Parmesan cheese for garnishing

Directions

1. Put the pot onto the stove and turn the heat to medium. 2. When the pot is hot, add the oil. 3. Add the onion, salt, carrots, and celery and cook for about 10 - 15 minutes or until they are tender. 4. Add the garlic and remaining vegetables and cook, stirring until tender, about 10 minutes. 5. Add the barley or rice, broth, and water. Then cover and simmer until all the vegetables are cooked and the barley or rice is tender, about 45 minutes. 6. Add the beans, simmer another 15 minutes, then carefully taste the soup. Does it need more salt? Add a pinch if it does. 7. Serve garnished with a drizzle of olive oil and sprinkle of Parmesan cheese. NOTE: • Use frozen corn and/or peas for some of the vegetables, and add them when you add the beans. • Don’t throw the celery leaves out, chop them up as a free bonus herb and add them to this dish or whatever dish you’re using celery in. They add tons of flavor.

Sweet potato and chickpea curry

Serves: 8-10

Reprinted with permission from Chop Chop© Magazine

Serve this fragrant and colorful Indian stew over rice. Curry powder is actually a Western invention, but it’s a mix of traditional Indian spices that might include coriander, turmeric, chilies, cumin, fennel, black pepper, garlic, ginger, fenugreek, cardamom, cinnamon, cloves, and mustard.

Ingredients

  • 2 tablespoons vegetable oil
  • 1 garlic clove, peeled and minced
  • 1 1-inch piece fresh ginger, peeled and minced
  • 1 tablespoon curry powder
  • 1 14-ounce can unsweetened coconut milk
  • 1 tablespoon tomato paste
  • 1/2 cup water
  • 1/2 teaspoon salt
  • 2 sweet potatoes, peeled and diced
  • 1 14-ounce can chickpeas, rinsed and drained
  • 1 cup green peas (frozen is fine)
  • Salt
  • Cilantro, chopped (optional)
  • Yogurt, plain or Greek (optional)

Directions

1. Put the skillet on the stove and turn the heat to medium-low. When the skillet is hot, add the oil. Add the garlic and ginger and cook, stirring, just until you can smell them, about 30 seconds. Stir in the curry powder. 2. Add the coconut milk, tomato paste, water, and salt, and turn the heat up to medium. When the mixture is boiling (you’ll see bubbles at the surface), add the sweet potatoes and chickpeas and stir. 3. Turn the heat down to low, cover the skillet, and cook at a gentle simmer, until the sweet potatoes are tender, about 15 minutes. 4. Uncover the skillet, add the peas, and cook for 5 minutes to blend the flavors, cook the peas, and thicken the sauce. Taste the curry and add a pinch of salt and/or another sprinkle of curry powder if the flavor needs a boost. 5. Serve right away, or cover and refrigerate up to 2 days. 6. Top this curry with chopped cilantro or a dollop of plain yogurt.

Rainbow fruit salsa and cinnamon tortilla chips

Ingredients

A variety of colorful fruits like:

  • Green: grapes, green apples,
  • honeydew, kiwi or pears
  • Red: apples, cherries, strawberries,
  • raspberries or watermelon
  • Orange: clementines, cantaloupe, oranges, papaya or nectarines
  • Yellow: banana or guava
  • Blue/purple: blueberries, blackberries, grapes or plums
  • 1 tortilla per person, whole grain or corn
  • 1 teaspoon oil
  • Cinnamon and sugar mixture, less than 1 teaspoon per tortilla

Directions

Wash and cut fruit into bite-sized pieces. Prepare about 1 cup of fruit per person. Mix all fruit into a bowl. Put in refrigerator to chill until ready to eat.

Preheat oven to 350°F.

Cut tortillas into 8 pie shaped pieces. Place on baking sheet and brush with oil.

Lightly sprinkle with cinnamon and sugar mix. Flip over and repeat on other side of tortilla. Bake for 8-10 minutes. Cool on wire rack for 15 minutes.

Dip chips into rainbow fruit salsa and enjoy.

Plum sauce

Makes: 2 cups

Ingredients

  • 15 plums, small to medium
  • 5-6 garlic cloves, minced or 1 tablespoon
  • garlic powder
  • 1 cup red onion, finely chopped
  • 1 tablespoon fresh ginger, grated or ⅛–. Teaspoon ground ginger
  • 1 cup low-sodium soy sauce
  • 1-2 tablespoons sweet chili sauce or red pepper flakes, optional

Directions

Wash plums and cut into small chunks. Throw away the pits.

In a saucepan, add plums and remaining ingredients.

Cook over medium heat for about 20 minutes, stirring occasionally.

Put mixture into a blender or use a handheld blender and blend well. Add a little water to thin, if needed. Cool and serve as a dip with spring rolls, chicken, pork or shrimp. Or, toss with a veggie stir fry. Store in fridge up to 2 weeks or freezer up to 6 months.

Mardi Gras jicama salad

Serves: 8-10

Ingredients

  • 1 pound jicama, peeled
  • 1 red onion
  • 1 red bell pepper
  • 1 green bell pepper
  • 1 cup mandarin oranges, drained
  • 1 cup pineapple chunks, drained
  • 2 tablespoons fresh squeezed lime juice
  • 2 tablespoons fresh cilantro and/or mint, washed and chopped

Directions

Slice all veggies into 2-inch strips. Add to a bowl.

Add remaining ingredients and toss.

Refrigerate at least 2 hours, mixing occasionally.

Black bean and corn quesadillas

Serves: 2

Reprinted with permission from Chop Chop © Magazine

Ingredients

  • 2 8-inch whole-grain tortillas
  • 1 cup grated Monterey Jack or cheddar cheese
  • 1 cup canned or cooked black beans, drained and rinsed
  • 1 cup canned or frozen corn, drained or thawed
  • 2 scallions, thinly sliced
  • Salsa, optional

Directions

Place tortillas on a cutting board. Sprinkle cheese on half of each tortilla. In a bowl, mix beans, corn and scallions. Sprinkle mixture over the cheese on each tortilla.

Fold each tortilla in half.

Heat a skillet over medium-low. Add quesadillas. Use a spatula to press down gently.

Cook until spotty brown and crisp on both sides. The cheese should be melted. Cut into wedges and serve with salsa, if desired.

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