EAT YOURSELF WELL

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Lemony-Hot Summer Squash Salad

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Lemony Summer Squash SaladWhen it’s hot outside, lemon is refreshing, and spicy foods actually help your body cool down (that’s why they’re so popular in hot climates like Mexico). Give this salad a try!

Ingredients

Dressing

3 tablespoons extra-virgin olive oil
3 tablespoons fresh lemon juice
1 crushed garlic clove
Kosher salt
freshly ground black pepper

Salad
1 pound summer squash (a mix of green and yellow)
1 fresh jalapeno or serrano pepper, finely minced
Chopped cilantro, to taste
Few tablespoons of Cotija or Queso Fresco cheese (optional, omit for vegan version)

Preparation

Put olive oil, lemon juice, crushed garlic clove, and kosher salt (to taste) into a jar and shake it (or a bowl and whisk it) until well mixed. Set aside.

Trim the ends off summer squash. Using a vegetable peeler or mandoline, thinly slice the squash lengthwise into strips and transfer to your serving bowl. Top with minced pepper.

Pour dressing over vegetables. Toss, and let stand for about 5-10 minutes, toss again, then sprinkle with the cheese if using. Season with more salt if needed, and freshly ground black pepper, and serve.

Note: This is also extra-tasty over a bed of peppery arugula … delicious!

Farmer’s Market Peach Crisp

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Farmer's Market Peach Crisp

Peaches are naturally juicy and sweet … so they need very little added to them to be amazing! Take this basic recipe and experiment all Summer – try adding a handful of raspberries … basil … even some grated ginger!

Buy organic peaches for your health and the health of our planet … and ask the growers at your farmer’s market whether they have any “scratch and dent” peaches with bruises or other imperfections. Not only are they a fraction of the price of perfect peaches, they’ll be the fruits that are ripe and ready to use when you get home!

Farmer’s Market Peach Crisp

Ingredients

6-10 medium scratch/dent (or other) peaches
juice of 1 lemon
2 tbsp coconut flour
1 tsp almond extract

1 cup whole oats
½ cup almonds
½ cup walnuts
1/4 cup unsweetened coconut flakes
½ cup brown sugar OR 1/4 cup maple syrup
1/3 cup melted coconut oil
pinch of salt

Preparation
1. Heat oven to 375 degrees.
2. Peel the peaches, remove any soft or bruised areas, and chop into about 4-5 slices per peach
3. Combine the peach slices with the lemon juice, coconut flour, and almond extract in a large bowl. Toss until the peaches are well coated.
4. Put the peaches into a casserole dish or lasagna pan.
5. Add the the oats, almonds, walnuts, and coconut flakes in a processor and pulse to break up into a coarse but fairly even mixture. Be careful here, don’t over-mix or you’ll wind up with nut butter!
6. Put this mix in your bowl, add the coconut oil, brown sugar, and salt, and mix with a spoon.
7. Place this mixture over the peaches.
8. Bake for 35-45 minutes, or until the peaches are bubbling and the topping is lightly browned.

Top with greek yogurt or a small scoop of high-quality vanilla ice cream.

Most important: sit and really ENJOY the amazing taste of summer … preferably sharing with family and friends who share your love of healthy, delicious food!

5 Fresh & Fast (and simple) Fig Recipes

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Five Fresh Fast Fig Recipes - Eat Yourself Well

Last week, my figs were tiny and green – this week, they’re ripe – ALL of them! Following are a few ways I’m going to make use of these amazing fruits – in addition to eating them right off the tree, when the birds don’t get to them first!

Crispy Broiled Figs: Melt a bit of coconut oil with honey (just a little of each). Lay figs halves on a baking sheet. Brush with melted mix. Broil until the fig tops bubble and start to brown on the edges. Serve as a side dish with veggies, or add a bit of marscapone for a wonderful earthy dessert.

Fig Bruschetta: Finely dice fresh figs, and toss with a splash of balsamic vinegar and one good grind of black pepper. Top toasted baguette slice with a bit of ricotta or marscapone cheese, top with fig mix

Cheesy, Melty Figs: Chop the top half off the fig (reserve for Bruschetta, above :-)) and slightly “open” the bottom half. Add a soft cheese: a nice ripe bleu, robiola, or a bit of brie. Place under broiler until cheese is melted, serve immediately, alone or over mixed greens as a salad.

Fig, Walnut, and Goat Cheese Salad: Cut/crumble all into pieces and toss with mixed greens. Top with a quick mix of balsamic vinegar, dijon mustard, and the best olive oil you can find.

Gingered Fig Martinis (over 21 only): Blend 2 cups figs, 1 small knob of ginger (less for less spicy, more for more) 2 tsp water and the juice of 1/2 to 1 lemon (depending on size) in the blender. Pour over ice in cocktail shaker, add vodka to taste and shake well. Pour into chilled martini glass.

From Jennifer Silverberg at www.EatYourselfWell.com and facebook.com/eatyourselfwell Please maintain link as you copy and share recipe with others!

All of the Fig – None of the Newton – Bars!

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All of the Fig, None of the Newton, Bars - Eat Yourself Well

Sometimes you – or your kids – want something sweet, which can wind up being a mess for your healthy, whole-food diet. Recently, Food Babe posted about one sandwich bar that we used to think was healthy, but has a dizzying (sometimes literally) array of unnecessary chemicals in the ingredients.

That inspired me to grab the simple fig paste I’d made yesterday out of the fridge and try an easy, healthy, replacement for my less-healthy childhood treat. It turned out to be even easier than I’d thought – check this out!

Simple, Healthy Fig Bars

Ingredients

  • 1 cup ground dried organic figs, ground to a paste (instructions for grinding, below)
  • 1/2 cup organic hemp seed
  • 1/2 cup salted pumpkin seeds, ground – I used sprouted, salted (I used Go Raw brand)

    • Cut the figs into smallish pieces and process by pulsing in a strong food processor. If you do not cut them up into bits, they will gum up in your processor, and possibly burn out the motor – trust me on this one :-). Once the processor is running easily, leave it in the “on” position until the fig bits gather into a ball, about 1 minute.

    Take about 1 cup of the fig paste on put on a large plastic cutting board or silicone baking mat. Press with your hands or a rolling pin into a disk about 1/4 inch thin.

    Sprinkle a mix of the hemp seed and pumpkin seeds over the disk and press in with your hands. Flip the disk and repeat. Do this a few more times until the figs are holding as much of the seed as they can.

    IMG_1463Start cutting the disk into rectangular strips that when folded over (see pic) form a sandwich bar square.

    Store in fridge, if they aren’t all grabbed up right then!

    From Jennifer Silverberg at www.EatYourselfWell.com and facebook.com/eatyourselfwell Please maintain link as you copy and share recipe with others!

    Strawberry Cherry Cashew Anti-Inflammatory Blend

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    Strawberry Cherry Cashew Anti-inflammatory Blend

    This is a great way to start the day when you wake up with a few aches and pains. Or, even better – this is a great breakfast to have a few times a week to ward off getting aches and pains at all!

    Cherries are well-known anti-inflammatory powerhouses due to their high antioxidant – specifically, anthocyanin – activity. Choose tart cherries for the highest benefit. Strawberries add sweetness, plus are rich in polyphenols that help regulate blood sugar response, have an amazing combination of phytonutrients: anthocyanins, ellagitannins, flavonols, terpenoids, and phenolic acids, and are Vitamin C standouts.

    Cashews are added for a delicious creaminess, a bit of protein, and healthy unsaturated fatty acids. These nuts (and though you may read differently on the internet, they are indeed nuts, not legumes) have a high antioxidant content, providing cardio-protective benefits.

    Oh – and this is delicious!

    Strawberry Cherry Cashew Anti-Inflammatory Blend

    Makes two servings
    About 1 cup frozen strawberries
    About 1 cup frozen tart cherries (if available – sweet cherries are an alternate)
    About 1 cup coconut water (my favorite is Taste Nirvana with pulp)
    1/4 cup chia seeds
    Handful of cashews

    Put all ingredients in a high-speed blender and mix until well blended – top with a frozen strawberry for beautiful color, and enjoy!

    Summer Peach and Basil Salad, with Delicious Options

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    Peach Basil Salad + Variations
    This is a perfect salad for summer – fruity, delicious, and full of cooling flavor. Experiment with the savory and spicy options for lunch and dinner, and consider the sweeter options for dessert!

    Summer Peach and Basil Salad

    4-5 medium peaches, sliced into 1/4 inch pieces (leave skin on)
    1/4 red onion
    1/2 cup fresh basil
    1/2 lemon or 1 lime, juiced
    1 tablespoon extra-virgin olive oil – choose a fruity, cloudy one
    Pinch of coarse salt
    Freshly ground pepper, to taste

    Options: Take it sweeter: Add Strawberries and/or mint; or, serve with a dollop of marscapone sweetened with honey

    Take it savory: Add Feta (just a tbsp, crumbled – you need much less than you think – or it will overpower the fruit) or other white cheese, grated

    Make it spicy: Add grated ginger

    Preparation

    A bit of attention on the preparation will make a big difference in this recipe – start with a sharp knife!

    Roll basil leaves together into a “cigar” shape and thinly slice across the “cigar” to make thin basil strips. Then, quarter a red onion, and slice very thinly across the cut side, to make tiny strips of that as well.

    Add everything you are using in a large bowl, toss, adjust seasoning if needed, and serve.

    Delicious (and deliciously simple) Padron Peppers

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    Padron Peppers - Eat Yourself Well

    Deliciously simple recipe for Padron Peppers!


    Not only are Padrón peppers a nutritional powerhouse … but eating Padrón or shishito peppers is also a fun party game. Most are mild, but every now and then you’ll bite into a wickedly hot one (maybe 1/10). Enjoy watching your friends’ faces as they “find” the hot ones!

    Ingredients
    1-2 tablespoons coconut oil (you can substitute olive oil, but this uses high heat, and coconut oil can tolerate higher temps without oxidizing)
    1 pound Padrón or shishito peppers
    Sea salt (preferably a flaky one like Maldon)

    Recipe

    Start with 1 tablespoon oil in a skillet over high heat until just smoking. Add the peppers in a single layer with some room to move (if your skillet is too small, work in batches). Cook, tossing occasionally, until skins are blistered and flesh is softened, about 4-6 minutes. Transfer to a bowl, sprinkle with salt, and toss to coat. If needed, repeat with remaining peppers, adding a bit more oil, and more salt.

    Cucumber Bruschetta Bites

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    Cucumber Bruschetta Bites - Eat Yourself Well

    Cucumber Bruschetta Bites

    Do you love the taste and crunch of bruschetta, but want to avoid bread? Give this simple recipe a try – you’ll be surprised!

    Ingredients

    3 large organic tomatoes
    3 oz mozzarella cheese
    2 tsp organic olive oil
    6-8 organic basil leaves
    Salt and pepper to taste
    Two large organic cucumbers
    1 tsp balsamic vinegar (optional)

    Directions

    Slice the tomatoes and mozzarella cheese into a tiny dice, and place into a bowl. Slice basil leaves into thin strips, and add to the bowl. Sprinkle with olive oil, salt and pepper and set aside.

    Slice cucumbers in half lengthwise, and again across, to make 4 pieces. Use a spoon to remove the seeds (Do not discard! Add to smoothies, or plant to get MORE cucumbers!) to make a cucumber “boat,’ or slice across the cucumber to make discs.

    Pile the tomato mixture into the cucumber boats or onto the discs, and serve!

    Refreshing Summer Watermelon Margarita!

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    Refreshing Summer Watermelon Margarita
    From Eat Yourself Wellfeministjulie / Foter / Creative Commons Attribution-NonCommercial-NoDerivs 2.0 Generic (CC BY-NC-ND 2.0)

    When it’s nothing but hot, hot, hot, these simple, refreshing summer drinks – with our without alcohol – are a great way to cool down!

    Summer Watermelon Margarita

    4 cups cubed seeded watermelon – freeze for frozen drinks!
    Juice of two lemons, or 4 limes

    Adults-only version:

    3/4 cup good tequila
    Shot of triple sec

    Optional garnish ideas – pick one, or get creative: Lime wedges, watermelon wedges (rind on), mint, cayenne pepper, sugar on rim of glass.

    Frozen Melon Directions: Add first two ingredients to the blender, with 1/4 cup of water and “adult” ingredients, if using. Blend, tamping down as needed, until smooth (do not over-blend, you want this thick and frosty). Serve immediately.

    Non-Frozen Melon Directions: Add first two ingredients, plus “adult” ingredients, if using, to the blender and blend until smooth. Pour over ice to serve.

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