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
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.)
Blend until smooth
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.
Rascal Mandarins add a bright citrus twist to this classic shrimp ceviche appetizer.
Scale
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
Quickly and gently poach the shrimp in salted water.
Cut the shrimp into bite size pieces.
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.
Add the diced fresh ingredients to the shrimp and citrus juice. Stir gently to combine.
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.
Scale
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
In a medium bowl, combine the jicama, carrots, and mandarin segments.
In a small bowl, combine the olive oil, orange juice, honey, and lime juice and add salt to taste.
Whisk the dressing and pout over the jicama mixture.
Toss to coat.
Refrigerate the salad for 2 to 3 hours.
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.
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.
Scale
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
In a small bowl, combine all of the ingredients.
Blend vigorously with a wire whisk.
Serve over salad or fresh cut-up vegetables.
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
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.
Scale
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
In a medium saucepan over high heat, bring barley and broth to a boil.
Reduce heat to medium low, cover, and simmer for about 45 minutes, stirring occasionally, until the barley is tender.
Add the garlic and cook for 5 more minutes.
Transfer barley to a fine strainer, drain well, and transfer to bowl.
Cover barley and refrigerate until chilled completely, about 4 hours.
The barley can be refrigerated for up to 3 days before adding the remaining ingredients.
Just before serving, add the parsley, olive oil, lemon zest, lemon juice, fennel seed, and salt and pepper to taste.
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/
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.
Cut Meyer Lemon into quarters and remove any seeds
Add the whole slices, including the skin, into a food processor and blend until smooth
Place all other ingredients, except for salt and optional garnish, into food processor.
Process until mixture is coarsely pureed.
Ad salt to taste.
Serve at room temperature or chilled.
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/
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.
