Tag Archive for: whole foods

Cranberry Date Salad

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This Cranberry date salad is a bit addicting! As a bonus, it contains all whole foods. Plus, I recommend using organic ingredients as well to prevent adding things you don’t need in your diet such as pesticides and herbicides. It contains dates as a natural sweetener and does not contain sugar. This is so delicious, I eat it for dessert!

2 cups raw cranberries
8 large Medjool dates (pitted)
2 oranges peeled
1 apple chopped
4 tablespoons walnuts

Place all ingredients in a food processor or Vitamix and blend for one-two minute. The mix should be chunky. Serve immediately and store in the refrigerator.

I like to add extra walnuts on top. I’ve also used pecans which work well too.

Makes 6 servings.

If you are searching for more good-for-you holiday recipes, you can request our Healthy Thanksgiving recipes guide. Enjoy and please

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Summer Squash and White Beans

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Wondering what to do with an excess of summer vegetables–zucchini, summer squash, fresh tomatoes? Summer squash and white beans saute is the perfect solution. Protein-rich white beans and summer squash make for a delicious and hearty dish. This sauté is endlessly versatile and works well with eggplant, peppers, or corn.

Ingredients (use organic when possible)

  • 1 tablespoon coconut oil
  • 1 medium onion, halved and sliced
  • 2 cloves garlic, minced
  • 1 medium zucchini, halved lengthwise and sliced
  • 1 medium yellow summer squash, halved lengthwise and sliced
  • 1 tablespoon chopped fresh oregano, or 1 teaspoon dried
  • 1/4 teaspoon salt
  • 1/4 teaspoon freshly ground pepper
  • 1 15- or 19-ounce can cannellini or great northern beans, rinsed (see Tip)
  • 2 medium tomatoes, chopped
  • 1 tablespoon red-wine vinegar
  • 1/3 cup finely shredded Parmesan cheese (or nutritional yeast for non-dairy version)

Preparation:

  • Heat oil in a large nonstick skillet over medium heat.
  • Add onion and garlic and cook, stirring, until beginning to soften, about 3 minutes.
  • Add zucchini, summer squash, oregano, salt and pepper and stir to combine.
  • Reduce heat to low, cover and cook, stirring once, until the vegetables are tender-crisp, 3 to 5 minutes.
  • Stir in beans, tomatoes and vinegar; increase heat to medium and cook, stirring, until heated through, about 2 minutes.
  • Remove from the heat and stir in Parmesan.

Tips & Notes:
Tip: While we love the convenience of canned beans, they tend to be high in sodium. Give them a good rinse before adding to a recipe to rid them of some of their sodium (up to 35 percent) or opt for low-sodium or no-salt-added varieties. (These recipes are analyzed with rinsed, regular canned beans.) Or, if you have the time, cook your own beans from scratch.

Per serving: 195 calories | 6 g fat (2 g sat, 4 g mono) | 5 mg cholesterol | 25 g carbohydrates | 11 g protein | 8 g fiber | 600 mg sodium | 726 mg potassium | Vitamin C (50% daily value) | Folate & Potassium (21% dv) | Calcium, Magnesium & Vitamin A (15% dv)

Courtesy of Eating Well