heart healthy

Garnet Yam Burger Patties

By: Co+op, stronger together

Total Time: 45 minutes; 30 minutes active

Servings: 6

Sweet potatoes, chickpeas, millet, and spices team up for a fabulous burger.

Ingredients

  • 1 1/2 cups vegetable broth

  • 1 cup peeled and diced garnet yams or sweet potatoes

  • 1/4 cup diced yellow onion

  • 2 cloves garlic, minced

  • 1/2 cup canned chickpeas, rinsed, drained and smashed

  • 1/2 cup millet

  • 1 teaspoon cumin

  • 1 1/2 teaspoons chili powder

  • 2 teaspoons vegetarian Worcestershire

  • Salt

  • 1 cup bread crumbs (use panko if you can find it), divided

  • 1 egg, beaten

  • 1 to 2 tablespoons vegetable oil

Preparation

  1. Bring the vegetable broth to a boil in a medium soup pot. Add the yams and simmer for about 8 minutes, just until the yams are getting tender. Add the onion, garlic, chickpeas and millet, cover the pot and simmer for another 20 minutes, stirring occasionally. The millet should be tender and the liquid should be entirely absorbed when done.

  2. Remove from heat and stir in the cumin, chili powder, Worcestershire, a pinch of salt and half of the bread crumbs. Stir well and form into 6 even burgers.

  3. Put the beaten egg in a small dish and the remaining bread crumbs in another small dish or plate. Gently dip each burger in the egg, and then coat well in bread crumbs. Place the burgers on a sheet pan or plate and refrigerate for about 30 minutes.

  4. Heat the vegetable oil over medium-high heat in a large skillet. Add the yam burgers to the pan and cook for 4 to 5 minutes until browned well on one side. Gently flip the burgers and cook another 4 to 5 minutes.

Serving Suggestion

Serve on a toasted whole-wheat bun with Sriracha mayonnaise, sliced pickled jalapeños and crispy lettuce, or sweet pickles, ketchup and mustard if you prefer. Or make this a main course option for vegetarian holiday guests!

Nutritional Information

190 calories, 2.5 g. fat, 0 mg. cholesterol, 230 mg. sodium, 35 g. carbohydrate, 4 g. fiber, 5 g. protein

Posted by permission from StrongerTogether.coop. Find more recipes and information about your food and where it comes from at www.strongertogether.coop.

Southwestern Grilled Chicken

By: Co+op, stronger together

Total Time: 15 minutes active; 30 minutes total

Servings: 4

A simple marinade featuring chipotle chili powder, cilantro and lime juice makes this chicken festive and flavorful.

Ingredients

  • 4 6-ounce boneless, skinless chicken breasts

  • 1/2 cup fresh lime juice

  • 1/2 cup vegetable oil

  • 1/4 cup tamari

  • 2 tablespoons fresh cilantro, minced

  • 2 teaspoons granulated garlic

  • 2 teaspoons chipotle chili powder

  • 2 teaspoons dried oregano

  • 1 1/2 teaspoons ground black pepper

Preparation

  1. Preheat grill to medium high.

  2. In a large bowl, whisk together the lime juice, oil and tamari. Add the herbs and spices and mix well. Add the chicken and marinate in the refrigerator for at least 15 minutes or up to 4 hours.

  3. Remove the chicken and discard the marinade. Grill each breast 7-8 minutes per side or until the juices run clear. Insert a meat thermometer into the thickest part of the meat to determine when the chicken is done; the internal temperature should reach 165 degree

Serving Suggestion

Pair this chicken with freshly-made succotash, tangy slaw or bean salad, and use any leftovers to make a chicken hash or burritos. Use boneless skinless chicken thighs instead of breast meat for a more economical meal.

Nutritional Information

Calories: 307, Fat: 9 g, Cholesterol: 145 mg, Sodium: 205 mg, Carbohydrate: 1 g, Dietary Fiber: 0 g, Protein: 53 g

Posted by permission from StrongerTogether.coop. Find more recipes and information about your food and where it comes from at www.strongertogether.coop.

Cranberry Relish

By: Co+op, stronger together

Total Time: 10 minutes

Servings: 15

Cranberry relish is a holiday staple for many. Tangy and sweet, this is the perfect "make ahead dish," as its flavor improves when allowed to sit (in the refrigerator) overnight.

Ingredients

  • 1 pound whole cranberries, fresh or frozen

  • 1 pound Granny Smith apples, cored and finely chopped

  • 15 ounces canned mandarin oranges, drained and finely chopped

  • 10 ounces canned crushed pineapple, drained

  • 1/2 cup honey

  • 1/4 teaspoon cinnamon

  • 1/4 teaspoon ground ginger

  • 1/4 teaspoon allspice

Preparation

  1. Pulse cranberries in a food processor until coarsely chopped.

  2. Transfer into a bowl and add pineapple, apple, and orange pieces.

  3. Add honey and spices and mix well. Taste and adjust as needed.

  4. Refrigerate overnight to allow flavors to develop. Bring to room temperature and mix well before serving.

To learn more about cranberries, click here! 

Nutritional Information

92 calories, 0 g. fat, 0 mg. cholesterol, 2 mg. sodium, 24 g. carbohydrate, 3 g. fiber, 1 g. protein

Posted by permission from StrongerTogether.coop. Find more recipes and information about your food and where it comes from at www.strongertogether.coop.

Chevre, Fig and Honey Pizzas

By: Co+op, stronger together

Total Time: 35 minutes (if using dried figs, less with fresh)

Servings:  4

This pizza is a lovely mix of sweet and savory, and showcases the Mediterranean flavors of figs and tangy cheese. If you are looking for some nibbles to serve alongside wine, make a few of these. They will be a hit!

Ingredients

Chevre_Fig_and_Honey_Pizzas_0.jpg
  • 4 small naan breads or pitas

  • 8 large fresh or dried, moist figs

  • 1 teaspoon red wine (if using dried figs)

  • 2 tablespoons honey

  • 1/2 teaspoon cracked black pepper

  • 6 ounces crumbled chevre

  • 1 tablespoon fresh thyme sprigs

Preparation

  1. Preheat the oven to 400°F. Place the naan or pita breads on a sheet pan and reserve. Slice the figs across the fruit, making rounds. If you are using dried figs, and they seem dry, put them in a small bowl and sprinkle with the wine. Let soak for ten minutes.

  2. Drain any remaining wine and distribute the fig slices on top of the naan. Drizzle with honey and sprinkle with pepper, then top with crumbled chevre and thyme.

  3. Bake for 12-15 minutes, until the bread is crisp on the bottom and the cheese is melted. Serve hot.

To learn more about figs, click here! 

Nutritional Information

351 Calories, 1 g. fat, 15 mg. cholesterol, 537 mg. sodium, 57 g. carbohydrate, 16 g. fiber, 13 g. protein

Posted by permission from StrongerTogether.coop. Find more recipes and information about your food and where it comes from at www.strongertogether.coop.

Tomatillo Gazpacho

Tomatillo_Gazpacho_0.jpg

Total Time: 30 minutes

Servings: approximately 4

This tomatillo-based gazpacho is gorgeously green with a tart flavor that complements the sweet shrimp and salty olives. Make this meatless by substituting feta for the shrimp.

Ingredients

  • 2 tablespoons extra-virgin olive oil, divided

  • 3 cloves garlic, chopped

  • 1 English cucumber, halved lengthwise and seeded

  • 1 avocado, halved and pitted

  • 1 pound tomatillos, (see Tip), husks removed, chopped

  • 1 green bell pepper, chopped

  • 1-2 jalapeño peppers, seeded and chopped

  • 1 15-ounce can reduced-sodium chicken broth, or vegetable broth

  • 1 teaspoon sugar

  • 1/4 teaspoon salt

  • 12 ounces cooked and peeled shrimp, chopped

  • 1/4 cup green olives, chopped

  • 2 scallions, sliced

Preparation

  1. Heat 1 tablespoon oil in a small nonstick skillet over medium heat. Add garlic and cook, stirring, until just beginning to brown, 1 to 2 minutes. Remove from the heat.

  2. Coarsely chop half the cucumber and half the avocado and place in a food processor. Add tomatillos, bell pepper, jalapeño to taste and the garlic. Process until smooth. Transfer to a large bowl; stir in broth, sugar and salt.

  3. Dice the remaining cucumber and avocado and place in a medium bowl. Add shrimp, olives and scallions. Drizzle with the remaining 1 tablespoon oil; gently toss to combine.

  4. Ladle the gazpacho into bowls and top each portion with about 3/4 cup of the shrimp salad.

Serving Suggestion

Serve with cheese quesadillas or some tortilla chips.

Tips & Notes

Tomatillos are tart, plum-size green fruits that look like small, husk-covered green tomatoes. Find them in the produce section near the tomatoes. Remove outer husks and rinse well before using.

Nutritional Information

327 calories, 18 g. fat, 0 mg. cholesterol, 793 mg. sodium, 18 g. carbohydrate, 7 g. fiber, 26 g. protein, 1 mg. added sugars

Posted by permission from StrongerTogether.coop. Find more recipes and information about your food and where it comes from at www.strongertogether.coop.

Chipotle Cherry Barbecue Sauce

By: Co+op, stronger together

Total Time: 70 minutes; 10 minutes active

Servings: approximately 12

Why make your own barbecue sauce? This sweet, smoky, spice cherry chipotle barbecue sauce is one mouthwatering reason.   

Ingredients

  • 2 cups cherries, washed and pitted

  • 2 cloves garlic

  • 1/4 cup apple cider vinegar

  • 2 tablespoons stone-ground mustard

  • 1 1/2 teaspoon smoked sea salt

  • 2/3 cups canned diced tomatoes with chilies

  • 1/4 cup canned chipotle sauce

  • 1/3 cup turbinado sugar

Preparation

  1. Place all ingredients in a blender or food processor. Blend until well combined and transfer to a saucepan. Cook, stirring occasionally, on medium heat for about 60 minutes until sauce is reduced by half, or reaches desired thickness.

Serving Suggestion

Take advantage of in-season fresh cherries and make a double batch of this slightly sweet, slightly spicy sauce. Serve with barbecued chicken, pork or burgers, or drizzle over smoky marinated tofu steaks.

Nutritional Information

40 calories, 1 g. fat, 0 mg. cholesterol, 380 mg. sodium, 9 g. carbohydrate, 0 g. fiber, 0 g. protein

Posted by permission from StrongerTogether.coop. Find more recipes and information about your food and where it comes from at www.strongertogether.coop.