Wheat Germ Peach Muffins

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Wheat Germ Peach Muffins

  • Author: Peggy Thurlow
  • Prep Time: 00:20
  • Cook Time: 00:20
  • Total Time: 00:40
  • Yield: 12 1x
  • Category: Breakfast
  • Method: Baking
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Description

What is wheat germ? Wheat germ is part of a wheat kernel and is responsible for helping the plant reproduce and spawn new wheat. It is usually removed from processed wheat products but it is a very nutritional part of whole grain wheat. Wheat germ has excellent nutritional value as a food supplement. It’s a great source of vegetable proteins, along with fiber and healthy fats. It’s also a good source of magnesium, zinc, thiamin, folate, potassium, and phosphorus.

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Ingredients

3 yellow peaches, peeled, pitted, and diced

1 Tablespoon fresh lemon juice

1/2 cup brown sugar, loosely packed

1 Tablespoon raw sugar

1/2 cup salted butter

1 1/2 cup whole wheat flour

1/2 cup wheat germ

1/2 teaspoon salt

1/2 teaspoon baking soda

1/4 teaspoon cinnamon

Instructions

Preheat oven to 375 degrees.

Place diced peaches in a medium bowl and mix them with lemon juice. Sprinkle cinnamon onto the peaches. Set aside.

Cream butter and sugar together in a small bowl. Add to peaches, stirring until mixed.

In a separate bowl stir together the dry ingredients. Add to the peach mixture. Combine until a stiff dough forms. 

Fill greased muffin tin to three-fourths full. Bake for 20 minutes. To test for doneness, insert a toothpick into the center of a muffin; if the toothpick is clean, the muffin is done. 

Cool muffins in the muffin tin.

Keywords: peach muffin breakfast healthy

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White Peach Smoothie

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White Peach Smoothie

  • Prep Time: 00:10
  • Total Time: 00:10
  • Yield: 2 1x
  • Category: Breakfast
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Ingredients

2 White Peaches, sliced & frozen

1 Banana, frozen

1 cup Pomegranate Juice (may substitute Apple or Orange juice)

1/2 cup Strawberries, frozen

1/2 cup Plain Greek Yogurt

Dollop of Honey (optional)

Instructions

  1. Combine plain greek yogurt, frozen White Peaches, frozen banana, frozen strawberries, pomegranate juice, and honey (optional) into a blender (1 cup of crushed ice may be used in lieu of frozen fruit.)
  2. Blend until smooth
  3. Serve immediately and enjoy!

Notes

We love using frozen fruit to make our smoothies smooth & creamy. To freeze peaches, slice peaches (as many as you wish to freeze) onto a baking sheet lined with wax or parchment paper. Be careful to place peaches apart from each other, if the peaches are touching they will stick together and will be difficult to break apart. Place sheet into freezer and freeze for 8-12 hours. Store leftover peaches in plastic freezer bags in the freezer. May be stored in the freezer for 2-3 months.

Keywords: white peach smoothie healthy breakfast

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Citrus Ceviche

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Citrus Ceviche

  • Prep Time: 15
  • Cook Time: 30
  • Total Time: 45
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Description

Rascal Mandarins add a bright citrus twist to this classic shrimp ceviche appetizer.

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Ingredients

  • 1 lb. shrimp, shelled and deveined
  • 16 mandarins
  • 2 Meyer lemons
  • 2 limes
  • 1 lemon
  • 2 cucumbers, peeled and finely diced
  • 1 or 2 jalapeños, finely diced
  • 1 red onion, finely diced
  • ¼ bunch cilantro (or more to taste), coarsely chopped
  • Pink Himalayan sea salt
  • White pepper

Instructions

  1. Quickly and gently poach the shrimp in salted water.
  2. Cut the shrimp into bite size pieces.
  3. Juice the Meyer lemons, lemon, lime, and 1 cup of mandarin juice and add to shrimp and marinate for 15-30 minutes. Make sure that the shrimp is fully submerged in the citrus juice.
  4. Add the diced fresh ingredients to the shrimp and citrus juice. Stir gently to combine.
  5. Add salt and pepper to taste.
  6. Cut the avocados in half and remove the pits.
  7. Spoon ceviche onto avocado halves.

Nutrition

  • Saturated Fat: 0
  • Trans Fat: 0

Keywords: citrus healthy

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Mandarin & Jicama Salad

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Mandarin & Jicama Salad

  • Author: American Institute for Cancer Research
  • Prep Time: 15
  • Total Time: 15
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Description

The cool, refreshing taste of this salad comes rom fresh mandarins and jicama, a root vegetable now widely available. Mandarins are famous for their vitamin C content and they also contain too many cancer fighting phytochemcials to name. Jicama adds additional vitamin C and lots of fiber. The white flesh of this crunchy, mild flavored vegetable tempers the acidity of the mandarins, provides a nice color contrast, and adds texture.

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Ingredients

  • 1 medium jicama (about 3/4 lb), peeled and cut into 1 1/2 inch matchsticks
  • 2 medium carrots, peeled coarsely, grated or julienned
  • 3 Rascal mandarins, peeled and segmented
  • 1/2 Tbsp extra-virgin olive oil
  • 2 Tbsp fresh squeezed Rascal Mandarin juice
  • 2 Tbsp honey
  • 1 Tbsp freshly squeezed lime juice or to taste
  • Salt
  • 8 fresh mint leaves, thinly slivered

Instructions

  1. In a medium bowl, combine the jicama, carrots, and mandarin segments.
  2. In a small bowl, combine the olive oil, orange juice, honey, and lime juice and add salt to taste.
  3. Whisk the dressing and pout over the jicama mixture.
  4. Toss to coat.
  5. Refrigerate the salad for 2 to 3 hours.
  6. Top with mint leaves before serving

Notes

  • Did you know? Like other oranges, mandarin oranges are excellent sources of vitamin C, although not as high in this valuable nutrient as navel oranges, even comparing equal portions. However, mandarins provide greater amounts of two antioxidant phytochemicals: beta-carotene and beta-cryptoxanthing.

Nutrition

  • Serving Size: 8
  • Calories: 63
  • Sugar: 7
  • Sodium: 34
  • Fat: 1
  • Saturated Fat: 0
  • Unsaturated Fat: 1
  • Trans Fat: 0
  • Carbohydrates: 14
  • Protein: 1
  • Cholesterol: 0

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Mandarin-Honey Vinaigrette

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Mandarin-Honey Vinaigrette

  • Author: American Institute for Cancer Research
  • Prep Time: 10
  • Total Time: 10
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Description

Most of the time, “accessories” like sauces, salsas, dressings, marinades, and chutneys get little, if any, thought. Yet often it is these little things that make the difference between an ordinary meal and an extraordinary one. This lowfat salad citrusy dressing can be made spicier by adding more than just a dash of cayenne. But as is, it is light and sweet and especially suited to leafy greens. Citrus fruits, such as mandarins, oranges and lemons, provide powerful Phytochemicals like flavonoids and polyphenols which may prevent inflammation and boost production of detoxifying enzymes in the body.

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Ingredients

  • 2 Tbsp cider vinegar
  • 2 Tbsp freshly squeezed mandarin juice, may substitute fresh orange juice
  • 1 Tbsp honey
  • 1 Tbsp canola oil
  • 1/8 tsp onion powder
  • Dash of cayenne, or to taste
  • Salt to taste

Instructions

  1. In a small bowl, combine all of the ingredients.
  2. Blend vigorously with a wire whisk.
  3. Serve over salad or fresh cut-up vegetables.
  4. Store in a covered container in the refrigerator for up to 1 week. Whisk thoroughly before serving.

Notes

  • Citrus fruits provide powerful Phytochemicals like flavonoids and polyphenols. Flavoniods can be found in apples, citrus fruits, onions, soybeans and soy products (tofu, soy milk, edamame, etc.), coffee and tea and may inhibit inflammation and tumor growth; may aid immunity and boost production of detoxifying enzymes in the body. Polyphenols can be found in green tea, grapes, wine, berries, citrus fruits, apples, whole grains and peanuts and may prevent cancer formation, prevent inflammation and work as antioxidants. These powerful phytochemicals, are naturally occurring plant chemicals (phyto means plant in Greek). They provide plants with color, odor and flavor. Once we eat them, however, research shows they can influence the chemical processes inside our bodies in helpful ways.
  • Find more cancer fighting healthy recipes at https://www.aicr.org/healthyrecipes/

Keywords: AICR American Institute for Cancer Research Salad Healthy

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Meyer Lemon Barley

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Meyer Lemon Barley

  • Author: American Institute for Cancer Research
  • Prep Time: 15
  • Cook Time: 285
  • Total Time: 300
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Description

Barley, one of the first grains our ancestors grew, is usually confined to use in vegetable soup. But its slightly chewy and pasta-like texture makes it a versatile ingredient in all kinds of dishes. This chilled side salad contains some protein and a high amount of soluble fiber. Meyer lemon juice and zest provide cancer fighting flavonoids and polyphenols which may prevent inflammation and boost production of detoxifying enzymes in the body. Give barley a try by serving this lemony side dish with fish, poultry, white beans, or vegetables.

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Ingredients

  • 1 cup pearl barley, rinsed and drained
  • 3 cups fat-free, reduced sodium chicken or vegetable broth
  • 1 large garlic clove, minced
  • 1/4 cup chopped loosely packed flat leaf parsley
  • 2 Tbsp extra-virgin olive oil
  • 1/2 Tbsp lemon zest
  • 1 Tbsp freshly squeezed lemon juice
  • 1/8 teaspoon fennel seed, whole
  • Salt and freshly ground pepper

Instructions

  1. In a medium saucepan over high heat, bring barley and broth to a boil.
  2. Reduce heat to medium low, cover, and simmer for about 45 minutes, stirring occasionally, until the barley is tender.
  3. Add the garlic and cook for 5 more minutes.
  4. Transfer barley to a fine strainer, drain well, and transfer to bowl.
  5. Cover barley and refrigerate until chilled completely, about 4 hours.
  6. The barley can be refrigerated for up to 3 days before adding the remaining ingredients.
  7. Just before serving, add the parsley, olive oil, lemon zest, lemon juice, fennel seed, and salt and pepper to taste.
  8. Toss well to combine

Notes

  • Citrus fruits, such as Meyer Lemons, provide powerful Phytochemicals like flavonoids and polyphenols. Flavoniods can be found in apples, citrus fruits, onions, soybeans and soy products (tofu, soy milk, edamame, etc.), coffee and tea and may inhibit inflammation and tumor growth; may aid immunity and boost production of detoxifying enzymes in the body. Polyphenols can be found in green tea, grapes, wine, berries, citrus fruits, apples, whole grains and peanuts and may prevent cancer formation, prevent inflammation and work as antioxidants. These powerful phytochemicals, are naturally occurring plant chemicals (phyto means plant in Greek). They provide plants with color, odor and flavor. Once we eat them, however, research shows they can influence the chemical processes inside our bodies in helpful ways.
  • Find more cancer fighting healthy recipes at https://www.aicr.org/healthyrecipes/

Nutrition

  • Serving Size: 10
  • Calories: 176
  • Sugar: 0
  • Sodium: 55
  • Fat: 6
  • Saturated Fat: 1
  • Unsaturated Fat: 4
  • Trans Fat: 0
  • Carbohydrates: 16
  • Protein: 14
  • Cholesterol: 37

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Meyer Lemon Hummus

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Meyer Lemon Hummus

  • Author: American Institute for Cancer Research
  • Prep Time: 15
  • Total Time: 15
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Description

Try something new this year and make your own hummus. Made from five simple ingredients, its name in Arabic literally translates to “chickpeas.” These cream-colored beans are full of protein and rich in fiber. A whole Meyer Lemon provides cancer fighting Phytochemicals such as flavonoids, polyphenols, terpenes. Tahini is ground sesame seed paste that adds creaminess and a distinctive nutty flavor. Hummus can be served with pita bread or used as a dip for raw veggies like carrots, celery and bell pepper slices.

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Ingredients

  • 2 (15-oz.) cans no-salt-added chickpeas, drained, liquid reserved
  • 5 garlic cloves, minced
  • 1/3 cup tahini
  • 1 whole Meyer Lemon
  • 5 Tbsp. freshly squeezed lemon juice
  • 2 Tbsp. reserved chickpea liquid
  • 1 Tbsp. extra virgin olive oil
  • Salt to taste
  • Paprika or parsley sprigs for garnish, optional

Instructions

  1. Cut Meyer Lemon into quarters and remove any seeds
  2. Add the whole slices, including the skin, into a food processor and blend until smooth
  3. Place all other ingredients, except for salt and optional garnish, into food processor.
  4. Process until mixture is coarsely pureed.
  5. Ad salt to taste.
  6. Serve at room temperature or chilled.
  7. Garnish with a dash of paprika or parsley sprigs

Notes

  • Citrus fruit peels contain Terpenes that may protect cells from becoming cancerous, slow cancer cell growth, strengthen immune function, limit production of cancer-related hormones, fight viruses, work as antioxidants. Terpenes are one of thousands of Phytochemicals, which are naturally occurring plant chemicals (phyto means plant in Greek). They provide plants with color, odor and flavor. Once we eat them, however, research shows they can influence the chemical processes inside our bodies in helpful ways.
  • Find more cancer fighting healthy recipes at https://www.aicr.org/healthyrecipes/

Nutrition

  • Serving Size: 10
  • Calories: 157
  • Sugar: 1
  • Sodium: 172
  • Fat: 8
  • Saturated Fat: 1
  • Unsaturated Fat: 6
  • Trans Fat: 0
  • Carbohydrates: 18
  • Protein: 6
  • Cholesterol: 0

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Back to School Lunch Boxes


It’s Back to School time again and for your family that means busy days with hectic schedules. Clothes shopping, picking up school supplies, meet the teacher night, sports sign-ups and that anxious feeling of the first day of school.

No matter what your child’s age good nutrition will help them navigate these hurdles head-on. That’s why we at Summeripe believe so strongly in Bentology. What’s that you might ask…we know…it sounds like a class but it’s actually a fun, smart way to get your kids to eat healthy portioned nutritious foods that help balance their every day. Here are four really simple ideas that are fun to make and provide all the fruit, vegetables, and proteins your student will need to achieve.

Hummus & Quesadillas 

  • Summeripe Peaches & Nectarines, cubed 
  • Strawberries, stems removed & quartered  
  • Cucumbers
  • Baby Carrots 
  • Hummus, we use 2 oz portion cups with a lid to keep things tidy
  • Pretzel Crisps 
  • Quesadilla, whole wheat tortilla with cheese, cut into four slices

Turkey Sandwich Rounds

  • Summeripe Peaches & Nectarines, cubed
  • Blueberries
  • Baby Carrots
  • Celery 
  • Turkey Sandwiches
    • Turkey lunchmeat
    • Mayonnaise
    • Baby Spinach
    • Cheese
    • Whole wheat bread
    • Make round sandwiches by cutting around a wide mouth cup or glass   
  • Hardboiled egg, peeled & cut in half

Cucumber Caterpillar & Turkey

  • Summeripe Peaches & Nectarines, sliced
  • Pretzel crisps
  • Cheese
  • Turkey lunchmeat, rolled 
  • Baby cucumber, sliced into bite size pieces
  • Candy eye cupcake decoration for caterpillar 

Turkey Pinwheels

  • Summeripe Peaches & Nectarines, cubed
  • Banana, sliced into bite size pieces
  • Baby cucumber, sliced into bite size pieces
  • Cherry tomatoes, sliced in half
  • Hardboiled egg, peeled & sliced in half
  • Turkey Pinwheels
    • Garden herb or whole wheat tortilla
    • Cream cheese or mayonnaise
    • Cheese
    • Turkey lunchmeat
    • Baby Spinach
    • Lay tortilla flat and spread an even layer of cream cheese or mayo. Layer turkey, spinach, and cheese leaving the last 1/3 with just cream cheese or mayo. Starting with the end with all ingredients, roll tightly. Slice into pinwheels! To make super clean cuts, refrigerate pinwheels for 2 or 4 hours then slice. 

 

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Summeripe White Stone Fruit Salad

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Summeripe White Stone Fruit Salad

  • Author: The Kitchen at Summeripe
  • Prep Time: 10
  • Cook Time: 10
  • Total Time: 20
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Ingredients

  • 5 Summeripe White Peaches and/or Nectarines, cut into bite size chunks
  • 12 fresh strawberries, stems removed & quartered
  • 1 cup blueberries
  • 1 1/2 – 2 Tbsp honey
  • 1 Tbsp fresh lemon juice
  • 6 mint leaves, thinly sliced
  • Handful or crushed candied pecans or walnuts

Instructions

  1. Toss the Summeripe white peaches/nectarines and strawberries together in a large bowl with the honey and lemon juice.
  2. Let sit for 10 minutes so the fruit has chance to macerate.
  3. Before serving, add mint and candied nuts, tossing gently to combine.

Notes

  • Don’t worry if the salad is too tart or too sweet. Simply add more honey or sprinkle with sugar to sweeten. If too sweet, add more lemon juice.

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Summeripe Nectarine, Basil & Feta Salad

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Summeripe Nectarine, Basil & Feta Salad

  • Author: Alexandra Thurlow
  • Prep Time: 15
  • Total Time: 15
  • Category: salads
  • Method: fresh
  • Diet: Gluten Free
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Description

Summeripe Nectarines, fresh basil, tomatoes, & feta come together to make a savory & delicious summer salad.

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Ingredients

  • 5 Summeripe Yellow Nectarines, diced into bite sized pieces
  • 1 cup crumbled feta cheese
  • 1 1/2 cups cherry tomatoes, sliced in half
  • Heaping handful of fresh basil leaves, thinly sliced
  • 1 1/2 Tbsp. extra virgin olive oil
  • salt & pepper to taste

Instructions

  1. Combine Summeripe yellow nectarines, cherry tomatoes, basil, & olive oil into a large bowl. Season with salt & pepper. Toss to combine.
  2. Add in feta and gently toss to combine all ingredients. Adding more salt, pepper, or olive oil if desired.

Keywords: salads

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