Green Beans Cranberries Nuts Salad

Green Beans, Cranberries, and Nuts

• 1 cup fresh or frozen green beans,
• trimmed and cut into 2” pieces 
•  2 tsp. olive or avocado oil                               
• 2 TBSP dried cranberries                                 
• 2 TBSP chopped nuts of choice                       
• lemon-pepper seasoning.
• ½ TBSP honey                                                     
• Lemon-pepper seasoning, to taste              

Heat oil in a medium saucepan over med-high heat. Cook green beans until crisp-tender. Add cranberries and nuts; cook 2-3 minutes, stirring. Drizzle honey over green bean mixture and stir

Makes 2 servings (2/3 cup each)                  

Preparation time:  10-15 minutes

Recipe adapted from Dining with Diabetes, West Virginia University Extension Service, 2003

Broccoli Cauliflower Salad

• 2 cups fresh broccoli florets                               
• 2 cups fresh cauliflower florets                         
• 1/3 cup finely chopped red onion                     
• 1 cup dried cranberries                                       
• ½ cup sunflower seeds                                        

Dressing:

• 1 cup "light" mayonnaise
• 2 TBSP red wine vinegar
• 1 tsp honey
• 1tsp salt
• 1/2 tsp pepper

Approximately six 1-cup servings.

Toss broccoli and cauliflower florets with red onion, dried cranberries, and sunflower seeds.In separate bowl, mix dressing ingredients; add to vegetable mixture; stir gently to coat vegetables. Serve chilled.   

Kale Soup Creamy and Quick

• 4 cups kale, chopped/stems removed              
• 1 cup thinly sliced potato                                    
• 2 TBSP chopped onion                                         
• 4 cups milk (or plant-based milk)                    
• 1 pinch ground nutmeg                                     
• 1/8 tsp. salt                                                            
• Freshly ground pepper, to taste                                    

Yield:  4 servings

In medium pot, place kale, potato, onion, milk and nutmeg; bring to boil. Reduce heat to simmer; cook to minutes, stirring often. Place kale mixture in high-speed blender; process until very smooth, about 1 minute. Season with salt and pepper. Serve hot.

Recipe courtesy of The Pescetarian Plan by Janis Jibrin, recipe by Sidra Forman (Ballantine Books, 2014)