Fresh Summer Flavors: Healthy Recipes for What’s in Season

Watermelon Salad with Mint

This refreshing, Mediterranean-inspired salad is a staple at the Castle Creek Café. Make it for your next summer barbecue party.

Makes 6 servings

INGREDIENTS

• 1 (5-pound) watermelon
• 1 sweet onion
• 1⁄4 cup red wine vinegar
• Salt and pepper
• 1⁄2 cup extra-virgin olive oil
• 2 tablespoons fresh mint, chopped
• 4 ounces feta cheese, crumbled
• 6 whole mint sprigs

INSTRUCTIONS

1. Remove rind and chop melon into bite-sized pieces, discarding seeds. Set aside.
2. Peel and slice onion into rings.
3. In a small bowl, combine vinegar, salt and pepper, and whisk until salt dissolves.
4. Slowly whisk in olive oil, a few drops at a time. Add chopped mint. Taste and adjust seasoning.
5. In a large bowl, combine melon, onion and feta. Gently toss in dressing until everything is coated and evenly mixed. Garnish with mint sprigs.

Cherry Pie Smoothie

Try this flavorful, creamy smoothie for breakfast or as an afternoon snack. Including a serving of protein powder and/or Greek yogurt can add a protein punch to this refreshing drink.

Makes 1 serving

INGREDIENTS

• 1 heaping cup pitted cherries
• 1 large soft pitted date
• 1 tablespoon almond butter
• 2 tablespoons old fashioned oats
• 1⁄2 teaspoon vanilla extract
• 1⁄4 teaspoon almond extract
• 3⁄4 cup milk of choice
• 1 serving of vanilla protein powder or 1⁄3 cup Greek yogurt (optional)
• Handful of spinach (optional)
• 2 ice cubes (optional for thickness)

INSTRUCTIONS

1. Place all ingredients in a blender and blend until smooth.
2. Pour into a glass and enjoy!

Sandra’s Buckwheat Granola

Make Sandra’s famous fiber-rich granola at home. This recipe is full of spices and seeds with a hint of sweetness. Try it as a crunchy snack or a topping on yogurt.

Makes 10 servings (1/4 cup each)

INGREDIENTS

• 1 cup buckwheat groats and/or quinoa
• 2 cups rolled oats
• 3 tablespoons ground flax meal
• 1 tablespoon chia seeds
• 1 cup water
• 2 cups golden raisins or goji berries
• 1 cup chopped pecans (or your nut of choice)
• 1 tablespoon ground cinnamon
• 1 tablespoon ground nutmeg
• 2 tablespoons sesame seeds
• 3 tablespoons poppy seeds
• 3 tablespoons chocolate chips
• 1 teaspoon Kosher salt
• 1 cup olive oil (or oil of your choice)
• 1 cup honey

INSTRUCTIONS

1. Preheat the oven to 350 ̊ F. Spread buckwheat groats and oats on a baking sheet. Bake for 15 minutes and let cool.
2. Lower heat to 280 ̊ F. Mix flax meal and chia seeds with water; set aside.
3. Hydrate dried fruit with hot water; set aside.
4. Combine toasted buckwheat and oats, spices, seeds and chocolate chips in a bowl.
5. Mix oil, honey and chia/flax and add dry ingredients.
6. Gently squeeze excess water from raisins and mix with dry ingredients.
7. Spread mixture on the baking sheet and bake for 30 minutes.
8. Rotate the sheet and bake for 20 more minutes.
9. Cool completely and store in a sealed container.

Grilled Summer Vegetables*

Grilled veggies are the perfect, easy-to-make side for any meal. Use produce from your fridge or grab picks from a nearby farmers market.

Makes 6 servings

INGREDIENTS

• 3 red bell peppers, seeded and halved
• 3 yellow squash, sliced lengthwise into 1⁄2-inch thick rectangles
• 3 zucchini, sliced lengthwise into 1⁄2-inch thick rectangles
• 3 Japanese eggplant (12 ounces total), sliced lengthwise into 1/2-inch thick rectangles
• 12 cremini mushrooms
• 1 bunch (1-pound) asparagus, trimmed
• 12 green onions, roots cut off
• 1⁄4 cup plus 2 tablespoons olive oil
• Salt and freshly ground black pepper
• 3 tablespoons balsamic vinegar
• 2 garlic cloves, minced
• 1 teaspoon chopped fresh Italian parsley leaves
• 1 teaspoon chopped fresh basil leaves
• 1⁄2 teaspoon finely chopped fresh rosemary leaves

INSTRUCTIONS

1. Place a grill pan over medium-high heat or prepare the barbecue (medium-high heat).
2. Lightly brush vegetables with 1/4 cup of oil and sprinkle with salt and pepper.
3. Working in batches, grill the vegetables until tender and lightly charred all over, about 8 to 10 minutes for the bell peppers; 7 minutes for the yellow squash, zucchini, eggplant and mushrooms; 4 minutes for the asparagus and green onions.
4. Arrange the vegetables on a platter.
5. Whisk the remaining 2 tablespoons of oil, balsamic vinegar, garlic, parsley, basil and rosemary in a small bowl. Add salt and pepper to taste and drizzle over the vegetables. Serve the vegetables warm or at room temperature.

*Author: Giada De Laurentiis, Food Network

Fudgy Vegan Sweet Bean Blondies*

Try these plant-based blondies for your next party! This recipe is dairy- and egg-free and full of flavor and fiber. You’ll love these soft, chewy treats.

Makes 16 servings

INGREDIENTS

• 1 can (15 oz) chickpeas (garbanzo beans), rinsed and drained
• 1⁄3 cup unsalted nut or seed butter
• 1⁄4 cup unsweetened applesauce (or pumpkin puree)
• 1 flax egg (2 tablespoons ground flax seed with 3 tablespoons water)
• 1⁄2 cup pitted dates (or 3⁄4 cup raisins)
• 2 teaspoons vanilla extract
• 1⁄4 teaspoon salt
• 1⁄4 teaspoon baking powder
• 1⁄4 teaspoon baking soda
• 1⁄3 cup whole wheat flour (or flour alternative)
• 1⁄4 cup vegan dark chocolate chips (optional)

INSTRUCTIONS

1. Preheat oven to 375 ̊ F and line an 8×8-inch pan with parchment paper.
2. Soak dates (or raisins) in hot water (cover with a plate to seal in the heat) for about 10 minutes. Squeeze soaked dates to remove excess water.
3. Drain and rinse chickpeas.
4. In a food processor, blend soaked dates, applesauce, chickpeas, vanilla extract, flax egg and nut/seed butter together until very smooth.
5. In a large bowl, mix whole wheat flour, baking powder, baking soda and salt.
6. Add wet mixture to the dry ingredients. If desired, fold in 1⁄4 cup vegan dark chocolate chips.
7. Spread batter evenly in the pan and bake 25 to 30 minutes, or until a toothpick comes out clean and edges are slightly browned. (Note: It may look underdone, but it will firm up as it cools.)
8. Remove from the oven and cool for 10 to 20 minutes. Cut into 2-inch squares.
9. Store covered in the refrigerator for up to four days.

*Author: Anna Tseng, PlantNourished

Arturo’s Vegan Sweet Potato and Beet Salad

Arturo is one of Castle Creek Café’s amazing cooks. Now you can make one of his recipes at home. This fiber-rich salad packs a nutrient punch and has a creamy tahini dressing that will leave you satisfied.

Makes 4 servings

INGREDIENTS

• 4 sweet potatoes, peeled and cut into bite-sized pieces
• 2 beets, peeled and cut into bite-sized pieces
• 1 large head of kale, de-stemmed and chopped
• 2 tablespoons olive oil
• 1⁄4 cup tahini paste
• 1⁄2 to 3⁄4 cup warm water
• 1 tablespoon lemon juice
• 1 teaspoon garlic powder
• 1 teaspoon onion powder
• 1 teaspoon mustard powder
• 1⁄4 teaspoon black pepper
• Zest of one lemon
• Salt (optional)

INSTRUCTIONS

For the dressing:
1. In a food processor, combine tahini paste, warm water, lemon juice and zest, garlic powder, onion powder, mustard powder and black pepper.
2. Add salt and more water if needed.

For the potato and beet salad:
1. Preheat oven to 400 ̊ F.
2. Peel potatoes and beets and cut into bite-sized pieces.
3. Toss with olive oil on a baking sheet, and roast for 30 to 40 minutes until fork tender. Let cool.
4. In a large bowl, combine kale, potatoes and beets.
5. Stir in dressing and enjoy!
6. Store in an air-tight container in the refrigerator for up to five days.