The Personal Caterer - July 23rd
Mon, 2008-07-21 09:18 — sandra
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summer lettuce soup
- benefits: Lettuce (Lactuca sativa) is a temperate annual or biennial plant of the daisy family Asteraceae. Lettuce is exceptionally low in calories and contains over 90% water. However, dark lettuce leaves are rich in folate and contain useful amounts of beta-carotene as well as vitamin C, potassium and certain phyto-chemicals (coumarins, flavonoids and lactucin) that act as a mild sedative, especially when eaten with bread.Lettuce aids digestion and promotes liver health. It can also reduce the risk of heart disease, stroke and cataracts. Other research shows it helps to reduce the risk of cancer and may ease nervous insomnia. These greens are also good sources of vitamin C, beta-carotene, folate, and dietary fiber as well as some calcium.
- ingredients: boston head lettuce, vegetable broth, sweet onions, red potato, brown rice milk, olive oil, parsley, mint, sea salt
- enjoying: this soup is great cold or slightly warmed up in a pot on the stove.
the mighty minestrone
- benefits: This traditional Italian soup is loaded with healthy vegetables and proteins in a savory broth. Carrots are an excellent source of vitamin A and potassium; they contain vitamin C, vitamin B6, thiamine, folic acid, and magnesium. Lentils are an excellent source of folic acid and potassium, and a good source of iron and phosphorus. They also contain magnesium, zinc, thiamine, copper, niacin, vitamin b6, and pantothenic acid. Lentils combined with brown rice create a complete protein. Brown rice is the most nutritious form of rice and has a wonderful nutty flavour. It is a good source of magnesium, and contains niacin, vitamin B6, thiamine, phosphorus, zinc, and copper and is a source of fibre and essential amino acids.
- ingredients: vegetable broth, brown rice macaroni noodles, lentils, carrots, zucchini, onion, garlic, white beans, tomatoes, basil, oregano, sea salt
- enjoying: reheat soup gently on stove over medium heat
garbanzo tomato salad
- benefits: Garbanzo Beans (Chickpeas), are a great source of fiber and protein, an excellent source of folic acid and potassium, and a good source of magnesium, phosphorus, zinc, and copper. Chickpeas are said to have the properties of a diuretic, a stomachic, and an intestinal cleanser. Tomatoes are high in vitamin value, they are a wonderful blood cleanser, and excellent in elimination diets. They are a good source of vitamin C and potassium; they also supply folic acid and vitamin A. Pumpkin Seeds are high in essential amino acids and zinc and contain a large variety of minerals and other vital nutrients, such as iron, protein and fiber.
- ingredients: garbanzo beans, cherry tomatoes, sugar snap peas, yellow bell pepper, red bell pepper, green bell pepper, green onion, sunflower seeds, pumpkin seeds, basil, garlic, balsamic vinegar, tomato juice, olive oil, cumin, coriander, cayenne
- enjoying: give the salad a stir to coat with dressing and enjoy!
green pea masala
- benefits: Green peas are fresh and delicious this time of year, there is nothing better then picking one off the vine and sticking it straight into your mouth to really taste it’s gift of sweetness. They are a good source of folic acid, potassium, thiamine, and magnesium; they also contain vitamin C, zinc, vitamin B6, niacin, iron and phosphorus.
- ingredients: green peas, cashews, carrots, green chili, red onion, garlic, coconut, cilantro, garam masala, turmeric
- enjoying: REHEAT SAUCE: reheat gently in a pot on the stove over medium heat until warm eat on it’s own or place over rice.
COOK BROWN BASMATI RICE: 1. Rinse rice. 2. Put ½ cup rice and 1-1½ cups water in a pot with a tight fitting lid. 3. Bring to a boil 4. Stir once, reduce heat, cover and simmer for 35-40 minutes. Do not remove the lid 5. Remove from heat, let stand covered for 10 minutes. Fluff with fork.
broccoli & zucchini millet pilaf
- benefits: Millet is a good source of magnesium and has high silicon content; it also supplies niacin, thiamine, riboflavin, folic acid, vitamin B6, potassium, phosphorus, iron, zinc, and copper. Millet protein is superior to that of wheat, rice or corn, although it is deficient in the two amino acids lysine and trypotophan. Millet is one of the few cereals that are alkaline; it is also easy to digest and is nonallergenic. Broccoli is an excellent source of vitamin C and potassium and is a good source of folic acid. It contains amounts of vitamin A, magnesium, pantonthenic acid, iron and phosphorus. It is low in calories, and is beneficial to the eliminative system. Zucchini is a member of the family of summer squash and an excellent source of potassium and vitamin A; also containing vitamin C, folic acid, pantothenic acid and copper.
- ingredients: broccoli. zucchini, millet, red pepper, shallots, raisins, vegetable stock, garlic, white wine, parsley, basil, cinnamon, sea salt
- enjoying: eat cold or reheat dish in oven at 350 degrees for 15-30 minutes, or in a pot on the stove until warm
summer vegetable pasta bake
- benefits: This time of year is always so much fun for cooking! We are now seeing so many beautiful fresh vegetables available and the possibilities seem endless. We love this bake as it encompasses some of the best vegetables in season. We use Goat’s milk cheese as it contains slightly less cholesterol then cow’s milk, and goat’s milk is easier to digest because it contains more short-chain fatty acids. Goat’s milk is rich in potassium, calcium, and phosphorus; a good source of riboflavin, it also contains vitamin A, magnesium, niacin, pantonthenic acid, thiamin, zinc, vitamin B12, vitamin B6 and copper.
- ingredients: brown rice noodles, carrots, zucchini, broccoli, asparagus, peas, green onions, garlic, tomatoes, vegetable stock, goat milk cheddar, goat milk mozzarella, parsley, basil, cayenne pepper, sea salt
- enjoying: reheat dish in oven at 350 degrees for 15-30 minutes until hot