Mango & Raspberry with Lemon-Honey Yogurt

Nothing beats a wonderfully ripe mango, particularly in combination with great summer raspberries.  Combine it with a great yogurt, and you've got a wonderful breakfast or snack:

1/2 cup plain non-fat yogurt
1/2 T freshly squeezed lemon juice
1/2 T locally produced honey
1/4 cup mango, chopped
1/4 cup raspberries
freshly ground black pepper

Mix the yogurt, lemon juice and honey together until smooth.  Top with fruit.  Grind a little black pepper over the top of the fruit. (Note: if all you have is the fine type that comes already ground, do not use it here.  It simply won't be good).

A sprig of mint or lemon balm from the garden makes a great tasty garnish.

Curried Tuna (or Seitan) Salad Salad

This is a great option for protein and greens.  I make it often during the summer.

INGREDIENTS
Dressing (mayo substitute)
    1/2 cup plain non-fat yogurt
    2-3 T balsamic or cider vinaigrette
          (see "Broccoli Slaw" for an easy homemade version)
    2 t curry powder
    1 T chopped sweet pickles
    1 T very finely minced shallot or onion (optional)
    2-3 very finely minced garlic cloves (optional)
    extra virgin olive oil
    pinch sea salt
    coarsely ground black pepper

PROTEIN

    2 cans of chunk light tuna in packed in water 

          (albacore may have a very high mercury content)

    2 hard boiled eggs, roughly chopped (yolks may be removed)

-or- 

    1/2 pound of seitan; chopped or shredded 

    2 T water chestnuts, chopped 

Salad Salad
    1 large head romaine lettuce, or other beautiful lettuce
    6-8 white button mushrooms, sliced
    1/2 reasonable sized zucchini (about the same volume of the mushrooms), sliced thinly
    1 beautiful tomato, chopped (if you are getting nasty grainy "January Tomatoes," omit this)
    balsamic or cider vinaigrette for dressing

RECIPE
First make the dressing for the tuna (or seitan) salad.  Start by mixing the vinaigrette through the yogurt until smooth.  If you like a bit more viscosity, add a dash of olive oil and mix thoroughly.  Add the curry powder (I use hot madras for this) and mix again.  Add the remaining ingredients mix and taste for balance.

Now, drain the tuna or chop the seitan and put it in a mixing bowl.  Add the egg (or water chestnut) and cover with just enough dressing to coat the ingredients well.

Assemble your greens and top with a scoop of tuna salad.  I love using a little balsamic vinaigrette as the dressing for this salad.  Be sure to use the same vinaigrette that you mixed into the yogurt for the very best tasting salad.

Enjoy!

Broccoli Slaw

A different take on the cruciferous delight.  And, yeah, a food processor will make this dish quick to make...and delish!

INGREDIENTS
Slaw
    stalks of 3-4 heads of broccoli, cut in 1 1/2 - 2 inch lengths
    1 medium or large carrot, cut in 1 1/2 - 2 inch lengths
    1/4 fennel bulb, chopped in 1 1/2 inch cubes (optional)
    1/4 celeriac, chopped in 1 1/2 inch cubes (optional)

Balsamic (or cider) vinaigrette
    1 T Course mustard
    1/3 cup vinegar
    1/4 cup extra virgin olive oil
    1T hot sauce (I use my own recipe, but use what you like)
    pinch of sea salt
    coursely ground black pepper to taste

RECIPE
Clean and peel the broccoli, carrots, fennel and celeriac.  Make the slaw by grating the ingredients.  Use your hand grater, a food processor or even a knife will work.  Mix with your hands until the grated ingredients are combined.

Now make the vinaigrette.  It is really important for this vinaigrette to be pungent in order to taste good with the strong vegetables in the slaw. Wisk the ingredients together in a bowl until nicely emulsified.  Store the salad with a light coat of dressing.

Quesedillas!

1/3 large onion, chopped
1 garlic clove, crushed and minced
1 corn on the cob, with kernels shaved off
3-4 large white button mushrooms, thinly sliced
1/2 tomato, chopped
jalepeno, minced, if desired
2 heaping Tbsp of refried black beans
1/4 tsp cumin
salt to taste
quesedilla cheese
1/2 avocado, chopped
cilantro, chopped
Quesedilla in package

Take onions, garlic, mushrooms and corn and cook in pan until onions are cooked and corn is golden. Place in a bowl, and add mushrooms, tomato, jalapeno, black beans, cumin and salt. Mix together.

Place quesedilla on warm pan, add about 1 Tbsp cheese. let cheese begin to melt, and then add mixture from bowl. Cover and let cook until quesedilla is crunchy. Before serving, add avocado and cilantro, fold in half and serve immediately. YUMMMMMMMMMMMMM!

Serves 4. I recommend serving it with homemade salsa and chips and guacamole.

Chopped parsley salad with asparagus and green apple vinaigrette

This is a very refreshing green salad and wonderful as you come out of any type of fasting for health reasons.  Onions have a very high glycemic index, and together with the apples will serve to make a nice, sweet dressing.  You do absolutely need a blender to make the dressing.

THE SALAD
3 cups chopped curly parsley (Italian will work, but curly adds a great texture)
1/4 cup chopped walnuts
1/2 cup granny smith apples, thinly sliced
1/2 cup fennel bulb, thinly sliced
1 cup cooked bulgar wheat or whole wheat couscous (optional)
1 cup chopped, blanched asparagus

THE DRESSING (if you don't use alot of dressing, you may wish to halve this recipe)
3-4 small white onions, peeled and halved
1 granny smith apple, peeled (optional), quartered and cored
zest and juice from 1 lemon
1T poppy seeds
apple cider vinegar
extra virgin olive oil
course sea salt, pepper to taste

Chop your asparagus into 1-1/2 inch pieces.  Fill a bowl with ice water and set aside.  Blanche the asparagus by tossing it into a saucepan filled with water that is at a rolling boil.  As soon as the asparagus turns bright green, strain it from the water and pop it into the ice water.  Assemble the remaining salad ingredients and add the asparagus to the  mixture once it is cool to the touch.  Continue to cool by refrigerating the salad.

To make the dressing place the onions, apple, zest, lemon juice, poppy seeds in your blender.  Add a pinch of sea salt and a few grinds of pepper.  Pour in enough vinegar up to about 1/2 inch from the top of the whole ingredients.  Pulse until combined; blend until nearly smooth.  Once smooth, remove the pour hole from the top of the blender and slowly pour olive oil in until dressing begins to thicken.  Taste for balance and add vinegar and oil until you are pleased with the flavor.   Mix lightly through the salad and enjoy. [I prefer to hand mix dressing into parsley salads so I can make sure the greens are nicely coated and not drenched].  Extra dressing can be refrigerated and used for up to 3 weeks.