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Why Buying Seasonal Produce is Good for You & Your Family

Why Buying Seasonal Produce is Good for You & Your Family

seasonal produce
Photo by Ella Olsson from Pexels

There's nothing like that first bite of a peach to ring in the summer season, or a bowl of cabbage soup to welcome winter into our homes. Yes, seasonal produce has always been a great way to sync with the seasons and enjoy their delicious bounty.

However, in the past decades, eating seasonally isn't a priority for most people as our favorite fruits and vegetables are available year-round. We can thank food engineering and fast transportation for that!

The thing is, though, that while convenience is key, caring for our health is even more important. This means that eating by the seasons should be a lifestyle and not just an option.

So, if you need more reasons to jump on the "healthy eating" bandwagon, these five benefits of eating seasonal produce year-round will do the trick. Plus, we share one tip on how to eat seasonally, even if your favorite fruits and vegetables are out of season, so read on. PS: It involves dehydrated and freeze dried food.

What is Seasonal Produce?

Seasonal produce refers to fruits and vegetables that are grown and harvested during a specific time of the year. Temperatures that vary over the year are the main reason why certain crops grow and thrive during a particular season in a region. So, for example, warmer temperatures allow cherries, bell peppers, and grapes to grow during summer, while lower temperatures facilitate the growth of cool-season produce, like oranges, onions, and carrots, during winter.

Benefits of Consuming Seasonal Produce Year-Round

• It's Nutritionally Richer

Fruits and vegetables that grow out of season can't follow the natural ripening rhythms. To deal with this problem, farmers use ripening agents(1) (chemicals, gasses, etc.) that slow down maturation and allow them to produce crops all year long. However, studies show that this farming technique yields less nutritious fruits and vegetables than naturally ripened (a.k.a. seasonal) produce(2).

Also, the seeds of off-season produce are often modified to resist disease and grow in larger quantities when planted in a different growing season. These modifications may diminish the nutritional value of the crops.

• It's Cheaper

Another benefit of seasonal produce is that they often cost much less than off-season fruits and vegetables. That's mainly because transportation costs are cut off. Also, if local production is high, produce can be sold at lower prices. One recent study(3) puts this theory into perspective: Cantaloupes cost 36% less in peak season than when sold off-season.

• It Tastes Better

Aiming for quantity instead of quality, commercial farms focus more on the crops' volume and appearance than the way they taste(4). Factors such as larger yields, uniform ripening, and better shipping quality are the main focus of high-scale plant breeders, and that shift in focus often leads to tasteless crops.

However, local farmers usually don't set such genetic improvements as their main priority. Their main goal is to produce the best possible crops with what nature offers, whether it's abundant sunlight in the summer or the necessary moisture in the winter. As a result, their crops taste and smell better than their genetically modified "cousins" and tend to have a more natural texture.

• It's Less Likely to Be Contaminated by Chemicals

Every country has its own regulations about using herbicides, pesticides, and fungicides to support farming. However, more often than not, off-season produce is transported from one country to another. When you consume fruits and vegetables that are out of season (meaning they're produced in another country where the climate allows it), you basically accept all the chemicals that have been infused in said crops. In other words, you provide all these chemicals with a first-class ticket to your plate.

That's not the case with seasonal produce, as they often grow in weather-appropriate conditions, meaning they get everything they need to grow (sunlight, soil nutrients, etc.) from the surrounding environment and not artificially.

• It's Good for the Environment

Consuming produce in season is also an excellent way to reduce your carbon footprint and protect the environment. In fact, by opting for local and seasonal fruits and vegetables instead of their out-of-season counterparts, you eliminate the need for a growth hormone-driven farming system and the subsequent transportation(5), both of which contribute to the emission of greenhouse gasses.

Just think about it: How many resources (from pesticides to grown hormones) did it take to produce an out-of-season strawberry? And how far did it travel to reach your local supermarket shelf once it was produced?

How You Can Eat Seasonal Produce (Even if They're Off-Season!)

Eating seasonally may come with many benefits. But, since we're used to enjoying a wide array of produce year-round, it's not always easy to make the switch. However, there's one way to still eat seasonally without eliminating certain fruits and vegetables from your diet. Say hello to freeze dried produce!

The treats are made through a process known as freeze drying, which removes all the water content from fresh, seasonal produce. As the water is removed, produce is easier to preserve and can last many years without going bad. That means you can enjoy your favorite fruit or vegetable (harvested in peak season) at any time of the year, even if it's not remotely in season.

4 Seasonal Produce Recipes That You Can Make Year-Round

• Winter

A cold-weather essential, this beef stew uses a wide array of winter's seasonal produce to warm our bodies and hearts during the cooler months, from potatoes to carrots.

Ingredients:

Instructions:

  1. Fill a medium pot with warm water and add the beef. Soak for 15 minutes and drain away the water using a fine sieve. Squeeze away excess liquid and set aside.
  2. Add the olive oil to a large Dutch oven and heat over medium heat. Sautée beef for 10 minutes until slightly browned. Add onion, carrot, and 1/2 cup of warm water, and cook for another 5 minutes until the vegetables are slightly softened.
  3. Add garlic and tomato paste and cook for another 2 minutes until fragrant.
  4. Pour in the wine and broth and give a good stir. Add the thyme, salt, and pepper and bring to a boil. Cover with a lid and simmer for 45 minutes or until the beef is cooked through.
  5. Add the potatoes and peas and cook covered for 15 minutes until fork-tender. Ladle the stew into bowls and garnish with fresh parsley.

• Spring

As the temperatures rise, a new bounty of spring's seasonal produce appears, offering new and exciting ingredients (think strawberries and rhubarb) to those who cook according to the seasons.

Ingredients:

  • 1 cup freeze dried strawberries (sliced)
  • 1 cup rhubarb, thinly sliced
  • 1/2 tsp cinnamon
  • 1 1/4 cups granulated sugar
  • 2 eggs
  • 1/2 cup butter, softened
  • 2 cups all-purpose flour
  • 1 tsp vanilla extract
  • 2 tsp baking soda
  • 3/4 cup Greek yogurt
  • 1/4 cup of full-fat milk or a milk alternative

Instructions:

  1. Add the strawberries and 2 cups of warm water to a bowl and soak for 15 minutes. Once hydrated, drain water with a fine sieve, squeeze slightly to remove excess liquid, and set aside.
  2. Preheat the oven to 350oF and grease a Bundt cake pan with cooking spray. Set aside.
  3. Mix the strawberries, rhubarb, cinnamon, and 1/4 cup of sugar in a bowl. Set aside.
  4. Add the butter, remaining sugar, and cream until light and fluffy in another bowl. Add the egg, one at a time, and then the vanilla extract. Whisk to combine.
  5. Add the flour and baking powder gradually and mix to combine. Finally, add the Greek yogurt and milk and whisk once again.
  6. Pour the batter into the Bundt cake pan and top with the strawberry-rhubarb mixture. Bake for 45 minutes or until a toothpick inserted into the cake comes out clean.

• Summer

Now that heatwaves are in full swing, summer's seasonal produce - such as, bell peppers, corn, and cherries - dominate our kitchens and plates. Juicy fruits and refreshing vegetables cool down our palates and make each meal a small adventure for the tastebuds.

Ingredients:

Instructions:

  1. Add the bell peppers and 2 cups of warm water to a bowl and soak for 15 minutes. Once hydrated, drain the water with a fine sieve and squeeze away excess liquid.
  2. Transfer the bell peppers to a small pan and toss them with olive oil and garlic. Sauté for 5 minutes over medium heat and set aside.
  3. Cook the pasta according to package instructions and place it in a large serving bowl.
  4. Stir in the pesto and peppers, and refrigerate for an hour to chill. Once ready to serve, top with the cheese.

• Fall

As nature's peak comes to a close, juicy fruits and vegetables make way for fall's seasonal produce, filled with earthy flavors and popping colors, whether apples, broccoli, or oranges.

Ingredients:

  • 3 cups freeze dried broccoli
  • 1/4 cup butter
  • 1/3 cup dried onions
  • 1/4 cup all-purpose flour
  • 2 cups heavy cream
  • 2 cups vegetable stock
  • 2 cups Cheddar cheese, grated
  • Salt & pepper, to taste

Instructions:

  1. Add the broccoli and 4 cups of warm water to a bowl and soak for 15 minutes. Once hydrated, drain the water using a fine sieve, squeeze away excess liquid, and set aside.
  2. Add the butter to a pot a melt over medium heat. Sautée the onion for 3 minutes. Add the flour, constantly whisking until you form a roux.
  3. Pour in the cream and stock and give another good stir.
  4. Add the broccoli, turn the heat low, and cook for 25 minutes until the vegetable is fork-tender.
  5. Season with salt and pepper, and stir in the cheese. Keep stirring until completely melted, and remove it from the heat. If you prefer smooth soups, puree using an immersion blender or enjoy chunky. Ladle into bowls and serve with toasted bread. Enjoy!

Do you eat by the seasons, or you're not a seasonal produce person? Let us know in the comments down below!

References:

  1. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4006172/
  2. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6521425/
  3. https://www.cambridge.org/core/journals/public-health-nutrition/article/patterns-of-fruit-and-vegetable-availability-and-price-competitiveness-across-four-seasons-are-different-in-local-food-outlets-and-supermarkets/9453CDA3DACEE965B5948DD011B77263
  4. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4942566/
  5. https://www.cambridge.org/core/journals/proceedings-of-the-nutrition-society/article/seasonality-and-dietary-requirements-will-eating-seasonal-food-contribute-to-health-and-environmental-sustainability/08545F71A12EF0FE233E8D1DEFEF227A
  6. https://www.delish.com/cooking/recipe-ideas/a23515497/easy-beef-stew-recipe/
  7. https://aprettylifeinthesuburbs.com/strawberry-rhubarb-bundt-cake/
  8. https://www.pickuplimes.com/recipe/grilled-red-pepper-pesto-pasta-314
  9. https://www.the-girl-who-ate-everything.com/panera-broccoli-cheese-soup/
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10 Vegetarian Recipes That Even Meat Eaters Will Enjoy

Vegetarian Recipes
Photo by Ella Olsson from Pexels

Whether you are a vegetarian, trying out Meatless Mondays, or looking to cut back on meat, we all know that sticking to a plant-based diet can be a challenge (especially, if the flavors aren't up to par). But, not all vegetarian recipes are created equal. To prove that, and in honor of Eat Your Vegetables Day (June 17th), we rounded up ten of our go-to vegetarian recipes that have made even our carnivore friends ask for seconds. Ready to see what plant-based eating is all about (even if it's for just one day)?

BREAKFAST

1. Banana Chocolate Chip Pancakes

Eating meat for breakfast isn't uncommon. However, stuffing your face (and stomach) with meat first thing in the morning isn't exactly the healthiest choice – which is why we recommend this vegetarian recipe instead. Tasty enough to tingle your taste buds and wholesome enough to nourish your body - it's a great way to jumpstart your day.

Ingredients:

  • ½ cup freeze dried bananas
  • 1 cup all-purpose flour
  • 1 tbsp baking powder
  • 2 tbsp granulated sugar
  • ½ tsp cinnamon
  • 1 egg
  • 1 cup milk
  • 4 tsp olive oil
  • 1/3 cup chocolate chips

Directions:

  1. Add the banana chips to a bowl along with one cup of warm water and soak for 15 minutes. Squeeze away excess liquid and set aside.
  2. In another bowl, whisk together the flour, baking powder, sugar, and cinnamon.
  3. Add the egg, olive oil, and milk to the bowl, and mix well until combined. Fold in the bananas and chocolate chips and whisk until they are fully incorporated.
  4. Grease a griddle or a frying pan and heat over medium heat. Pour the batter in 1/3 increments and cook until golden brown on both sides. Repeat until you are out of batter. Drizzle with maple syrup and serve.

2. Waffled Hash Brown

Hash browns may be the perfect vessel for bacon, ham, and/or turkey, but this no-meat take proves that the breakfast staple can be just as tasty without. Plus, anything waffled that's crispy on the outside and buttery on the inside is a winner. So, it's a no-brainer!

Ingredients:

Directions:

  1. Add the potatoes to a bowl along with 5 cups of warm water. Soak for 15 minutes, squeeze away excess liquid and transfer to a small bowl.
  2. Toss with salt, pepper, garlic, onion, and butter.
  3. Grease the waffle iron and spread the potatoes evenly on the bottom side. Top with the cheese and close the top lid, pressing down. Note that it won't close all the way at first, so keep pressing and 2-3 minutes later, it'll close completely.
  4. Cook for 10-12 minutes or until golden brown. Top with more cheese (if desired) and serve right away.

BRUNCH

3. Tomato Strapatsada with Feta (Greek-Style Scrambled Eggs)

For those of you who aren't familiar with the Mediterranean cuisine, strapatsada is basically the Greek version of scrambled eggs and is often served with a side of roasted tomatoes. This vegetarian recipe is perfect for brunch as it's a cinch to make, bursts with flavor, and can be served in the pan it's cooked in. #MinimumCleanup

Ingredients:

Directions:

  1. Add the olive oil to a large saucepan and heat over medium heat. Sautée the onion, garlic, and oregano for 1-2 minutes until fragrant.
  2. Add the tomatoes along with 2 tablespoons of water and simmer for 15-20 minutes.
  3. In a small bowl, beat the eggs and season with salt and pepper. Pour the mixture into the saucepan and cook for another 7-8 minutes or until the eggs are cooked.
  4. Once ready, remove from the heat and top with Feta cheese. Serve with warm pita bread.

4. Cheesy French Toast with Mushrooms

If you're looking for a brunch recipe that's not oozing with cured meats, this take is for you. Stuffed with mushrooms, Gouda, and a hint of rosemary, this vegetarian recipe will up your brunch game and make you forget all about sausage, bacon, ham, or turkey.

Ingredients:

Directions:

  1. In a bowl, add the mushrooms along with 2 cups of warm water and soak for 15 minutes. Once hydrated, squeeze away excess liquid and set aside.
  2. In a skillet, heat one tablespoon of the olive oil over medium heat and sautée the mushrooms for 5-6 minutes or until fork-tender. Season with salt, pepper, rosemary, and garlic, and sauté for 2 more minutes. Remove from the skillet and set aside.
  3. Meanwhile, add the egg to a bowl, beat it, and dip the bread slices until fully coated. Heat the remaining olive oil in the skillet and fry the eggy bread on both sides until golden brown.
  4. Top one of the bread slices with the cheese, mushrooms, and the other slice. Cook for another minute or until the cheese is melted. Serve warm.

LUNCH

5. Smokey Tortilla Soup

No grill is needed for this delicious vegetarian recipe – just a saucepan and a blender. And if you're wondering how that's possible: the smokiness comes from sauteing the veggies and adding the right spices. For a munch with a crunch, serve the soup with a slice of bread or a handful of tortilla chips.

Ingredients:

Directions:

  1. In a bowl, add one cup of water and the beans and soak for 30 minutes or less - until they're fork-tender.
  2. In a saucepan, heat the olive oil over medium heat and sauté the onion, garlic, and jalapeno for 4-5 minutes.
  3. Add the tomato flakes and stock, bring to a boil, and simmer for 15 minutes.
  4. Set aside from the heat for a while, stir in the beans and, using an immersion blender, puree the soup until smooth.
  5. Add in the butter and corn flour and stir until the butter is melted. Cook for another 7-8 minutes and season to taste. Serve warm.

6. Ricotta Zucchini "Meatballs"

Meatballs are the ultimate comfort food (no doubt!). But just because they're primarily made with meat, it doesn't mean you can't enjoy them on a Meatless Monday. This vegetarian recipe swaps ground beef with zucchini and ricotta, and the result is downright delicious. Don't know how to serve them? Throw them over your pasta, put them in a soup, or serve them as an appetizer... They'll hit the spot anyway!

Ingredients:

  • 2 cups dried zucchini
  • ½ cup ricotta cheese
  • 1/3 cup parmesan cheese, grated
  • 3 tbsp olive oil
  • 1 egg
  • ¼ cup cilantro, chopped
  • 1 ¾ cup breadcrumbs
  • ½ tsp dried garlic (granulated)
  • Salt and pepper, to taste

Directions:

  1. In a bowl, add the zucchini and 4 cups of warm water and soak for 15 minutes Once hydrated, squeeze away excess liquid, discard the water, and set aside.
  2. Heat one tablespoon of olive oil in a small saucepan and sweat the zucchini for 3-4 minutes so that most of the water has evaporated. Transfer back to the bowl.
  3. Preheat the oven to 350oF and line a baking sheet with parchment paper.
  4. Add the remaining ingredients to the bowl and knead until everything is well combined.
  5. Using your hands, form small balls with the mixture and place them on the baking sheet. Bake for 30 minutes or until the "meatballs" are golden brown.

SUPPER/SNACKS

7. Cauliflower Parmesan Crisps

A simple blend of cauliflower and parmesan cheese, this healthier snack is just what you need to keep the late-afternoon munchies at bay. Thanks to a slew of herbs and spices, the crisps also taste indulgent and pair with practically everything. So, bring out the dips!

Ingredients:

Directions:

  1. Add the cauliflower pearls to a pot along with 7 cups of warm water. Cook them on low for 15 minutes or until they are fork-tender. Once ready, transfer them to a food processor and pulse until they turn into fine crumbs.
  2. Transfer them on a cheesecloth and squeeze away excess liquid. Toss them into a bowl.
  3. Add the remaining ingredients and mix well until combined.
  4. Preheat the oven to 425oF and line a baking sheet with parchment paper.
  5. Scoop out small handfuls of the dough, roll into balls, place them on the sheet, and press them down with your hands until you form a flat disc. Bake for 15 minutes or until golden brown.

8. Carrot Cake Granola Balls

If you want to spare yourself from indulging in one of those late-afternoon turkey sandwiches that (almost always) ruin your appetite, this quick snack recipe is for you. Requiring minimal prep work and just a handful of ingredients, the granola balls aren't just easy to make, but also healthy as they contain zero sugar and nutrients like fiber (oats) and omega-3s (walnuts).

Ingredients:

Directions:

  1. Add the carrot to a small bowl along with one cup of warm water and soak for 15 minutes. Once hydrated, squeeze away excess liquid and set aside.
  2. In a large bowl, mix the oats and walnuts. Stir in the nut butter, maple syrup, cinnamon, carrot, and grapes, one ingredient at a time.
  3. Line a baking sheet with parchment paper, form the mixture into small balls and place them on top of it. Freeze for a couple of hours and, then, transfer to an airtight freezer container.

DINNER

9. Lentil Bolognese

Anyone who's accused vegetarian Bolognese of being bland and tasteless clearly hasn't tried out this recipe. Made with red lentils, mushrooms, and a medley of fragrant spices and herbs, the sauce has a meaty texture (without the meat) and a flavor that tastes a lot like the real deal. It doesn't hurt that it's also rich in protein and fiber thanks to all the nutritious veggies!

Ingredients:

Directions:

  1. In a bowl, add the carrot and mushrooms along with 1 ½ cups of warm water. Soak for 15 minutes, squeeze away excess liquid, and set aside.
  2. Heat the olive oil in a saucepan and sautée the onion and garlic for 1-2 minutes until fragrant.
  3. Stir in the carrot and mushrooms and cook for 7-8 more minutes.
  4. Add the tomato paste and spices and roast for another 2-3 minutes.
  5. Then, add the lentils, stock, and tomatoes, and simmer for 20 minutes or until the lentils are cooked through. Serve on top of spaghetti and garnish with grated cheese or fresh herbs.

10. Buffalo Chickpea Pizza

Chances are when you think of pizza, you think of meat. However, this recipe manages to create a 100% vegetarian take on this classic that tastes shockingly good (even better than most meat-based pizzas). The chickpeas also make the treat a tad healthier, making you feel less guilty about going in for a second (or third) slice.

Ingredients:

  • 1 store-bought pizza dough
  • ¼ cup tomato sauce
  • ½ cup buffalo sauce
  • ½ cup ranch sauce
  • 2 tbsp plain yogurt
  • ¾ cup dehydrated garbanzo beans
  • 1 small red onion, sliced
  • A handful of cilantro, chopped

Directions:

  1. Add the chickpeas to a bowl along with 2 cups of water and soak overnight. The next day, transfer to a small pot and boil for an hour or until fork-tender. Remove from the pot and set aside.
  2. In a saucepan, add the tomato sauce, buffalo sauce, and yogurt and bring to a gentle simmer for 10 minutes or until the sauce thickens. Stir in the chickpeas and remove them from heat.
  3. Preheat the oven to 475oF and line a baking sheet with parchment paper. Lay out the pizza dough on the sheet and spoon the buffalo chickpea sauce over it.
  4. Top with the onion slices and drizzle with the ranch sauce. Bake for 15 minutes or until the crust is golden brown. Serve immediately.

Which are your go-to vegetarian recipes for Meatless Mondays (and beyond)? Let us know in the comments down below!

References:

  1. https://www.crazyforcrust.com/banana-chocolate-chip-pancakes/
  2. https://www.myrecipes.com/recipe/waffle-iron-hash-browns
  3. https://www.deliciousmagazine.co.uk/recipes/slow-roasted-tomato-strapatsada-with-feta/
  4. https://www.deliciousmagazine.co.uk/recipes/cheesy-french-toasts-with-mushrooms/
  5. https://www.vegetarianventures.com/smoky-tortilla-soup-from-sprouted-kitchens-bowl-spoon/
  6. https://www.mangiabedda.com/spiralized-zucchini-ricotta-meatballs/
  7. https://www.willcookforsmiles.com/cauliflower-parmesan-crisps/
  8. https://www.cookincanuck.com/no-bake-carrot-cake-granola-bites-recipe/
  9. https://www.ihearteating.com/lentil-bolognese-recipe/
  10. https://www.veganricha.com/buffalo-chickpea-pizza-white-garlic-sauce-celery-ranch-vegan-recipe/
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6 Fresh Salad Recipes Packed Full of Flavor

6 Fresh Salad Recipes Packed Full of Flavor

Salad recipes
Photo by Kaboompics .com from Pexels

May is the National Salad Month, and guess what’s the best way to celebrate it is – by making and eating salad! National Salad Month was created by the Association for Dressing and Sauces in 1992. It encourages people to incorporate more salads into the daily menu. With all the calls to eat healthy made in the recent past to fight the pandemic, salad feels like an excellent idea.1

Salad is healthy and essential for immune boosting, but it can get pretty monotonous. These salad recipes are here to change the boring part. With these recipes, salad lovers will be enthralled, and skeptics will be converted. Gather your chopping boards and knives; let’s celebrate the National Salad Month with some salad recipes from all over the world.

Salad Recipes

1.      Broccoli and Nuts Salad2

We love to hate broccoli, but it makes one of the best salads ever.

Time – 25 minutes

Ingredients

  • 2 cups freeze-dried broccoli
  • 1 garlic clove, minced/ our dried sliced garlic from our store, rehydrated
  • 2 tablespoons extra-virgin olive oil
  • 2 tablespoons vegetable mayo
  • 1½ tablespoons apple cider vinegar
  • 2 teaspoons mustard
  • 1 teaspoon maple syrup or honey
  • ¼ teaspoon salt
  • ⅓ cup diced red onions
  • ⅓ cup cranberries
  • Smoky tamari almonds
  • ½ cup almonds
  • ½ cup pepitas
  • 1 tablespoon tamari
  • ¼ teaspoon smoked paprika

Method

  1. Preheat the oven to 350 °F
  2. Using parchment paper, line a baking sheet.
  3. Rehydrate the freeze dried broccoli by soaking it in four cups of water.
  4. Whisk the other ingredients together in a sizeable bowl -- apple cider vinegar, maple syrup, olive oil, mayo, mustard, garlic, and salt.
  5. Throw in the rehydrated broccoli, cranberries, and onions.
  6. Mix to coat well.
  7. On the baking sheet, put the almonds and the pepitas,
  8. Pour the tamari, maple syrup, and smoked paprika into the almonds and pepitas and lay them out in a thin layer. Put in the oven and let them bake for about 15 minutes or until they turn golden brown.
  9. Retrieve from the oven and let them cool for 5 minutes.
  10. Empty the almonds and pepitas into the vegetable salad. Add seasoning as desired and serve.

2. Avocado and Zucchini Salad3

Salad is for the day when you don’t want to spend too much time preparing food. This salad recipe is perfect for the day you only have 15 minutes to get the food ready.

Time – 15 minutes

Ingredients

  • 4 cups dehydrated instant garbanzos
  • 3 medium tomatoes, chopped / dried tomato flakes on our site, rehydrated+
  • 1 cucumber, diced
  • Two ripe avocados, diced
  • 1/4 cup red onion, diced
  • 1/2 cup of finely chopped parsley dill or cilantro,
  • Juice of 1 lemon or lime
  • 3 tablespoons of extra virgin olive oil
  • 1 teaspoon kosher salt
  • Optional – ground black pepper

Method

  1. To prepare the garbanzos add to eight cups of boiling water. Reduce the heat, cover, and simmer for about 20 minutes. Stir occasionally. Drain excess liquid.
  2. Put the garbanzos, cucumber, tomatoes, avocado, red onion, and parsley together in a large bowl.
  3. In a different bowl, whisk the olive oil, lemon juice, salt, and pepper
  4. Sprinkle the dressing over the salad and gently mix.
  5. Serve cold on its own or with a desired main dish, such as chicken.

3. Spinach and Apple Salad4

There’s so much you can do with apples, and using them in a salad recipe with spinach is a new trick you’re going to learn today. You can experiment with other similar ingredients, such as pears.

Ingredients

  • 1 cup freeze dried apples
  • 3 cups spinach
  • 2 cups mixed greens
  • 1 large pear
  • ½ cup walnuts or pecans
  • 1 cup olive oil
  • 1 cup balsamic vinegar
  • ½ cup Dijon mustard
  • 3 cups mixed greens

Method

  1. Rehydrate the apples.
  2. Place the walnuts or pecans on a single parchment layer and allow to dry for 20 minutes.
  3. Once dry, place them in a sealable container and store them away. Do not refrigerate; keep it at room temperature in readiness for serving.
  4. To make the balsamic dressing, pour the balsamic vinegar into a large bowl. Add the olive oil gradually as you whisk. Add the Dijon mustard into the mixture and whisk some more. Set it aside.
  5. Put the mixed greens and the spinach on serving plates and lay the apples, pears, and walnuts on top.
  6. Drizzle the dressing on the greens and fruits and serve.

4. Corn Salad5

Corn is excellent in salads for people who like their salads to be chewier and sweet. Try this salad recipe and share it with a few friends. It’s one of the most straightforward salad recipes ever.

Time – 15 minutes

Ingredients

  • 4 cups of freeze dried corn
  • 1 cup cherry tomatoes, halved
  • 1/3 cup crumbled feta
  • ¼ red onion, finely chopped
  • ¼ cup basil, thinly sliced
  • 3 tablespoon. extra-virgin olive oil
  • Juice of 1 lime
  • Kosher salt
  • Freshly ground black pepper

Method

  1. In a sizeable bowl, put all the ingredients together and mix.
  2. Season with salt and pepper as you desire.
  3. Serve cold with the desired side dish.

5. Mixed Fruit Salad6

When you want your plate of salad to burst with color and vitamins, try this recipe.

Ingredients

Dressing ingredients

Method

  1. Pour the honey, orange juice, and lemon zest into a bowl and whisk.
  2. Place the fruits into a large bowl and drizzle the dressing over them.
  3. Toss lightly to combine.
  4. Serve chilled.

6. Salmon, Avocado, and Arugula Salad7

This is an easy 5-minutes salad that’s bursting with nutrients.

Ingredients

Method

  1. Put all the ingredients in a large bowl
  2. Sprinkle the Champagne Vinaigrette over the vegetables
  3. Toss them gently and serve.

Final Words

The best thing about salad recipes is that they are versatile and easy to make. They also rarely need heat, and they can also be made and refrigerated for eating later. Don’t be shy about your creativity in the kitchen with these recipes. Who knows what you might discover.

Order freeze dried apples, freeze dried mangos, freeze dried broccoli, and dried zucchini from Mother Earth Products and try out these recipes today. Be sure to leave a comment below once you try out these recipes.

References

  1. https://nationaltoday.com/national-salad-month/
  2. https://www.loveandlemons.com/broccoli-salad/
  3. https://ifoodreal.com/chickpea-avocado-salad/
  4. https://www.acouplecooks.com/spinach-pear-and-apple-pecan-salad/
  5. https://www.delish.com/cooking/recipe-ideas/a19695472/easy-fresh-corn-salad-recipe/
  6. https://www.delish.com/cooking/recipe-ideas/a19609963/easy-fruit-salad-recipe/
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5 Pasta Recipes to Make the Most Out Of Your Veggies

5 Pasta Recipes to Make the Most Out Of Your Veggies

pasta recipes
Photo by Engin Akyurt from Pexels

Between the carbs and cheesy toppings, pasta has gotten a bad rap in the health community. But, here at Mother Earth Products Headquarters, we believe that spaghetti isn't the danger food everyone thinks it is – with the right tweaks, of course. That's why we rounded up our five favorite pasta recipes that are not only tasty but contain a bunch of healthy ingredients, such as veggies and legumes. Besides, October 17th is National Pasta Day(1), which means you should make something noodly to celebrate. Let it be something healthy-ish this time.

1. Bacon & Pea Mac-n-Cheese

Bacon may not sound like the healthiest option in the book, but this version swaps the greasy pork strips with spoonfuls of TVP (Textured Vegetable Protein). That means you'll get the full taste with just a fraction of the fat. Plus, peas will add some fiber to the mix, creating a balanced ensemble of macronutrients.

Ingredients:

  • 2 cups elbow macaroni, uncooked
  • ½ cup freeze dried peas
  • ½ cup TVP bacon bits
  • 2/3 cup Greek yogurt
  • ½ cup parmesan cheese, grated
  • 1/3 cup cheddar cheese, grated
  • ¼ tsp smoked paprika
  • Salt and pepper, to taste

Directions:

  1. Add the bacon bits and the peas to two separate bowls and fill with warm water. Soak the contents for 15 minutes until hydrated. Transfer to a towel to remove excess water.
  2. Meanwhile, cook the pasta according to the package's instructions. Add the peas to the pasta pot in the last couple of minutes of cooking. Strain the pasta and set it aside.
  3. In a small skillet, sauté the bacon bits for a few minutes until they turn slightly brown. Set aside.
  4. In a pot, add ¼ cup of hot water, the yogurt, and cheddar cheese and cook until the cheese has melted. Stir in the Parmesan one handful at a time to avoid clumps. Add more water if the sauce is too thick—season with paprika, salt, and pepper.
  5. Add the sauce and bacon to the pasta pot and mix well to combine.

2. Vegetable Baked Ziti

Baked ziti is one of those dishes that are usually laden with cheese. But, this pasta recipe begs to differ. Using ricotta and mozzarella for the creamy factor, it steers clear of fatty add-ins without compromising flavor. The veggies also add a nutrient boost, making the dish an excellent choice for weekday meals.

Ingredients:

Directions:

  1. Add the mushrooms, onion, and zucchini to a bowl full of warm water and soak for 15 minutes. Once hydrated, remove from water, squeeze away excess liquid, and place on a towel.
  2. Cook the pasta according to the package's instructions and set aside. Meanwhile, preheat the oven to 350oF and grease a baking dish with cooking spray.
  3. Heat the olive oil in a skillet over medium heat. Sautee the mushrooms, onion, and zucchini until most liquid has boiled off. Once they are fork-tender, add the sauce, ricotta, and spices to the skillet, stir, and cook for 2-3 minutes. Then, add the pasta and stir.
  4. Pour the mixture into the baking dish, top with shredded mozzarella, and bake for 30 minutes.

3. Pasta e Fagioli

Translating into "pasta and beans," this dish comes in the form of soup. Sure, slurping your pasta may sound weird. And sure, beans and pasta aren't your typical "match made in heaven." But, before you shut this combo down, know that this dish is full of nutrients, from protein to calcium.

Ingredients:

Directions:

  1. Add the beans to a bowl with warm water and soak overnight. The next day, transfer to a pot and cook until slightly tender.
  2. While the beans are cooking, soak the onion, carrots, and celery in a bowl with warm water for 15 minutes. Remove and squeeze away excess liquids.
  3. Heat the olive oil in a pot over low heat. Add the onion, carrots, and celery and sauté for 4-5 minutes. Stir in the garlic and sauté for another 5 minutes or until most liquid has evaporated.
  4. Add the tomatoes and keep cooking until the mixture starts to bubble. Then, add the broth, water, and spices. Raise the heat to medium and let the soup simmer for 15 minutes, stirring occasionally.
  5. Now, fold in the pasta, beans, and spinach and cook for 20-25 minutes or until everything is fork-tender.
  6. A few minutes before you remove it from heat, stir in one tablespoon of olive oil and two tablespoons of lemon juice.
  7. Serve with warm bread and a green salad.

4. Beef Goulash

A medley of herbs and a thick tomato base makes this goulash as hearty as it gets. The TVP beef also makes the dish satisfying, posing as an excellent choice for both kids and adults. PS: For an even healthier take, sneak in your favorite veggies, whether that's broccoli or peas.

Ingredients:

  • 2 ½ cup TVP beef bits
  • 2 cups elbow macaroni, uncooked
  • ½ cup dried onions
  • ½ cup dried bell peppers (mixed)
  • 2 cans tomato sauce
  • 2 cans diced tomatoes
  • ¼ cup olive oil
  • 3 cups beef broth
  • 1 cup water
  • 1 tsp dried garlic (sliced or granulated)
  • ½ tsp dried oregano
  • ¼ tsp dried thyme
  • 1 cup parmesan cheese, grated
  • Salt and pepper, to taste

Directions:

  1. Fill a large bowl with water and add the TVP beef bits, bell pepper, and onion. Soak for 15 minutes and remove excess water by squeezing.
  2. In a pot, heat the olive oil over medium heat. Add the beef bits, bell pepper, onion, garlic, and sauté for 10 minutes or until everything softens.
  3. Pour in the sauce, diced tomatoes, broth, spices, and pasta and bring to a boil. Reduce the heat to low and simmer for 20 minutes or until the pasta is cooked.
  4. Stir in the cheese just before serving.

5. Potato Gnocchi

Gnocchi is one of those dishes that looks elaborate but is pretty easy to make. This recipe calls for some basic ingredients you probably already have in your pantry and takes less than 15 minutes to prep. Let's roll this dough!

Ingredients:

  • 2 ½ cups dried potato dices
  • 1 ½ cups all purpose flour
  • 2 eggs
  • ¼ cup butter
  • ¾ cup parmesan cheese, grated
  • Salt and pepper, to taste

Directions:

  1. Add the potato dices to a pot along with 5 cups of warm water. Soak for 15 minutes. Then, transfer the pot to a stovetop and bring the water to a boil. Cook until potatoes are fork-tender.
  2. Transfer to a bowl, mash, and stir in the remaining ingredients one at a time until you form a dough.
  3. Transfer to a floured surface and knead for a couple of minutes. Dive in 4 pieces and roll each of them until you form a long string. Cut each line into bite sized pieces and using a fork, create ridges along each gnocchi.
  4. Fill a pot with water and bring to a boil. Cook the gnocchi until they start floating. Remove from water and top with melted butter and the Parmesan.

Are you a pasta lover? If so, would you give these healthier pasta recipes a shot? Let us know in the comments below!

References:

  1. https://www.nationalpastaday.com/
  2. http://www.thebrewerandthebaker.com/archives/14350
  3. https://ohmyveggies.com/vegetarian-vegetable-baked-ziti/
  4. https://cookieandkate.com/pasta-e-fagioli-recipe/
  5. https://iwashyoudry.com/easy-goulash-recipe/
  6. https://www.delish.com/cooking/recipe-ideas/a28576135/potato-gnocchi-recipe/
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5 Freeze Dried Vegetable Recipes You Can Make in a Pinch

5 Freeze Dried Vegetable Recipes You Can Make in a Pinch

Freeze Dried Vegetable

Ah, mornings! The only time of the day when you actually think you'll make it home early enough to cook Pinterest's most drool-worthy recipes. Of course, somewhere between... everything, especially chopping veggies post-work seems next to impossible. So, it is at those times when ingredients like freeze dried vegetables come to the rescue. Why's that?

Well, first off, the bite-sized treats are already chopped, which means they help you skip the prep work part. More than that, our freeze dried veggies are just as tasty as their fresh counterparts, translating to easy meals that are nothing short of amazing. In fact, if you've ever tried our products yourself, you know that our freeze dried vegetables aren't just tasty; they often add oomph to the mix, making your dishes more piquant.

So, if you're ready to enjoy the convenience and benefits of our products, these 5 freeze dried vegetable recipes are a great place to start.

Cauliflower Pizza Cups

By now we all know that cauliflower is making waves as a powerhouse veggie. From the nutrients it packs to the multiple ways it can be cooked, the superfood is a definite show-stopper in the nutritional world; however, incorporating it in our meals isn't always easy. That's where this recipe steps in. With only 6 ingredients, you’re spared the long shopping list without missing any of the nutrients. #timesaver

Ingredients:

3 cups freeze dried cauliflower pearls

1 egg

1/3 cup Parmesan cheese, grated

2/3 cup Mozzarella cheese, shredded

2/3 cup mini pepperoni slices

1 tsp oregano

Directions:

  1. Preheat the oven to 400oF and line a muffin tin with 9 liners.
  2. In a bowl, pour 6 cups of lukewarm water and let the cauliflower hydrate for about 8 minutes.
  3. Then, place it into a food processor, pulse until you get a fine crumb, and gradually add the egg, Parmesan and Mozzarella cheeses, and oregano.
  4. Spoon the mixture into the liners and top with the pepperoni slices.
  5. Bake for 20-25 minutes or until the surface is golden brown. 

Sweet Potato Quesadilla

If there's one thing we all know about quesadillas is that they're pretty darn easy to make – this version is no different. Stuffed with a delicious combo of sweet potatoes and Feta cheese, the tortilla dish can readily do the trick on those hectic days when you need something fast to hit the spot.

Ingredients:

4 whole wheat tortillas

1/2 cup freeze dried sweet potatoes

1/2 cup Feta cheese, crumbled

1 tbsp unsalted butter

1 tsp hot sauce (optional)

Directions:

  1. Add the sweet potato in a saucepan along with one cup of water and a pinch of salt. Bring to a boil until the potato is fork tender. Then, remove the water, mash, and stir in the butter and the hot sauce.
  2. Lay two of the tortillas on a surface and spread half of the potato mixture on each.
  3. Top with the crumbled Feta cheese and the other two tortillas.
  4. Heat a non-stick skillet and cook one quesadilla at a time until they're lightly browned at the bottom.
  5. Cut into wedges and serve.

Bacon Pea Salad

Even though peas scream "spring" (mainly due to their vibrant green color), this salad recipe is a treat you can enjoy all year round. The all season dish is generously sprinkled with bacon and yummified with mayo, so it's bound to make everyone at the table swoon. PS: Don't be surprised if your little ones ask for seconds!

Ingredients:

2 cups freeze dried peas

1 cup bacon, finely diced

2/3 cup mayo

1/3 cup Parmesan cheese, grated

1 red onion, peeled and finely chopped

1 tsp salt

1/4 tsp black pepper

1/4 tsp smoked paprika (optional)

Directions:

  1. In a bowl, add three cups of boiling water and the peas. Let them sit for about 10-15 minutes until they hydrate. Once time is up, remove them from the bowl and place them onto a paper towel to get rid of excess water.
  2. Add all the ingredients to another container and stir well. Cover the top with aluminum foil and place it to the fridge for about an hour. This will give the flavors a chance to meld.

Beef Red Pepper Soup

If you're looking for an easy way to warm yourself up on a cold winter night, this red pepper soup is just the thing to hit the spot. Loaded with red bell peppers (hurray for vitamin C(1)!), ground beef and an awful lot of warming spices, the dish might as well scream "I'm good for you, eat me!"

Ingredients:

2 cups ground beef

1/2 cup white rice

1/2 cup freeze dried bell pepper

1/4 cup dehydrated onion

1 tsp dehydrated garlic

1/2 cup fresh tomato sauce

Salt and pepper, for seasoning

Directions:

  1. Add the bell peppers and the onion to a bowl along with 2 cups of boiling water. After 10-15 minutes, remove them from the container and squeeze any excess water. Pat with a paper towel to get rid of the moisture.
  2. Add the beef to a Dutch oven and cook on high heat until it turns brown, for about 5 minutes.
  3. Toss the rest of the ingredients into the Dutch oven along with 1 cup water, cover, and simmer for 40 minutes.

Cheesy Mushroom Poppers

We're never one to turn down bite-sized treats, but when it's time to eat them after a long day at work, they'd better be near-perfect (and by that we mean healthy with a side of easy). These cheesy mushroom poppers are the perfect way to end your day without slaving away in the kitchen.

Ingredients:

2 cups freeze dried mushrooms

1/2 cup bacon, finely chopped

3 tbsp Parmesan cheese, grated

1 tsp chili powder

2 eggs, beaten

1 cup breadcrumbs

1/4 tsp salt

1/8 tsp black pepper

Directions:

  1. Soak the mushrooms into a bowl of lukewarm water for approximately 10-15 minutes.
  2. Preheat the oven to 450oF.
  3. Add the mushroom, Parmesan cheese, chili powder, bacon, and one of the eggs to a food processor and pulse until they're evenly combined.
  4. Using your hands form small balls and set them aside.
  5. Then, add the second egg and the breadcrumbs, salt, and pepper in two separate bowls.
  6. Dunk the balls into the egg bowl and then coat with breadcrumbs and place onto a lined cookie sheet.
  7. Bake for 15 minutes or until they turn golden.
  8. Serve with blue cheese sauce or as a side to a steak or burger.

So, what do you think? Are freeze dried vegetables a life-saver or what? We'd love to hear your thoughts/experiences in the comments down below!

References:

  1. https://nutritiondata.self.com/facts/vegetables-and-vegetable-products/2896/2
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