Immune Boosting Power Meals!

Tasting Friday, 1/26, 6:00 – 7:30pm

On sale this week are organic Navel oranges, organic green kale, and local organic butternut squash. These colorful foods are packed full of nutrients to keep our body healthy through this cold season, including Vitamin C! Use these organic ingredients in these two easy and mouthwatering recipes!

Pair juicy Naval oranges with roasted beets in a salad and you’ve got an immune boosting power meal! Winter is a perfect time to practice some of our favorite cooking techniques like roasting. Roasting beets will make it even more crispy on the outside and flavorful on the inside. Beets are high in Vitamin C which help to boost our immune system and are packed with potassium and manganese which help keep your muscles, nerves, bones and other organs working right. Navel oranges are filled with Vitamin C as well—along with fiber—and they’re a perfect complement to the beets.

Kale is a wonder food! And this Kale and Butternut Squash Bowl is a perfect way to get all the fiber, vitamins, minerals and antioxidants that you need in a day. Kale is low in calories and fat, yet packed with fiber and nutrients making it one of our favorite go to vegetables. Pair kale with roasted Butternut squash and you’ve got a scrumptious bowl that will leave you begging for more when you’re done. Butternut squash—a winter favorite—is also low in fat and high in fiber with lots of potassium as well. Try adding a fried egg on top for an added kick of protein as a breakfast bowl!

RECIPES

Orange & Roasted Beet Salad

Adapted from BakedBree.com

Ingredients

2 bunches of beets (red and yellow)

3 oranges

1/2 cup of walnuts

1/4 cup of flat leaf parsley, chopped

3 T of fresh orange juice

2 T of Dijon mustard

2 T of apple cider vinegar

1/2 cup of extra virgin olive oil

Salt and pepper

Directions

1. Peel the beets with a vegetable peeler and cut them into small cubes. Fold a large piece of aluminum foil in half and put the beets in the middle of the foil. Drizzle with olive oil and season with salt and pepper. Fold the corners of the foil together, and pinch the pouch shut.

2. Put the pouch in a pan and bake at 400 degrees for 25 – 35 minutes.

3. Using a paring knife, start at the top and work your way down removing the peel. Cut the flesh out between the membranes. Add the segments to a bowl and squeeze the juice from the orange.

4. Add 3 tablespoons orange juice, Dijon, vinegar, salt and pepper to a mason jar. Screw the top on and shake. Add the olive oil and shake to combine.

5. Add the roasted beets to a large bowl. Add half of the dressing and toss to combine. Add orange segments, walnuts, and parsley. Add more dressing, salt, and pepper as needed.

Kale & Butternut Squash Bowls

Adapted from TheOrganicDietician.com

Serves 4

Ingredients

1 medium butternut squash, cut in quarters and
seeds removed

1 T of coconut oil

1 small red onion, peeled and diced

1 large garlic clove, peeled and minced

1 head of kale, ribs removed and chopped

1 teas of dried oregano

½ teas of turmeric powder

¼ teas of ground cinnamon

1 large avocado, pitted and skins removed

Salt and pepper to taste

4 eggs (optional)

Directions

1. Roast the butternut squash in a 425 degree oven upside down in a pan until fork tender, about 20 – 30 minutes.

2. Cool until you can handle it and peel off the skin.

3. In a large sauté pan over medium heat melt the coconut oil.

4. Add the onion and sauté until translucent about 5 minutes.

5. Add the garlic, kale, and seasonings and cook until the kale is wilted.

7. Cube the butternut squash, add to the pan and cook until warmed through.

8. Divide the mixture into 4 bowls, top each with ¼ avocado and serve immediately.

Optional: Add a fried egg on top of each bowl.

 

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