Organic Fruits and Vegetables Michiana


Butternut Squash Fries

  • 1 tsp garlic powder
  • 1/2 tsp sea salt
  • 1/2 tsp cayenne pepper
  • 1 organic butternut squash (about 4 pounds), peeled, seeded, and cut into 2-inch thin slices
  • 4 tsp olive oil

Preheat oven to 425 degrees. Combine spices in small bowl and set aside. Place squash on baking sheet. Drizzle with olive oil and sprinkle with spices. Gently toss to coat. Arrange in a single layer on the sheet. Bake for 20 – 25 minutes being sure to turn frequently.  Squash fries should just begin to brown. Preheat broiler.  Broil for 3 – 5 minutes or until squash fries are browned and crisp.  Cool on paper towels before serving.

Beet Crisps

  • 1/4 tsp sea salt
  • 1/8 tsp cayenne pepper
  • 2 Tbsp olive oil
  • 3 medium organic beets (or 2 large), trimmed

Preheat oven to 300 degrees. Cut beets into very thin slices (about 1/16 inch thick).  Combine beets, oil, salt and cayenne pepper in medium bowl; toss to coat.  Arrange in single layer on baking sheet. Bake 30 – 35 minutes or until darkened and crisp.  Spread on paper towels to cool. If after 30 minutes, you still need to crisp the beets, turn off the oven and let them stand for another 10 minutes. The crisps burn easily, so be sure to turn off the oven.  Experiment with your favorite seasonings.

Roasted Sweet Potato Apple Salad

  • 2 large Japanese sweet potatoes, peeled and cubed
  • 1/2 tsp sea salt
  • 1/4 tsp black pepper
  • 3 Tbsp apple cider
  • 1 Tbsp olive oil
  • 1 Tbsp balsamic vinegar
  • 1 Tbsp Dijon mustard
  • 1 Tbsp raw honey
  • 2 tsp snipped fresh chives
  • 1 medium Gala apple, cored and chopped (about 1 cup)
  • 1/2 cup chopped celery
  • 1/4 cup sliced onion
  • Lettuce leaves

Preheat oven to 450 degrees.  Arrange sweet potatoes in single layer on greased baking sheet. Season with 1/4 tsp salt and pepper.  Roast 20 to 25 minutes or until potatoes are tender, stirring halfway through.   Cool completely. While potatoes are roasting, whisk together apple cider, oil, vinegar, mustard, honey, chives, and remaining 1/4 tsp sea salt in small bowl until smooth and well blended. Combine sweet potatoes, apple, celery, and onion in medium bowl.  Drizzle with dressing, gently toss to coat. Arrange lettuce leaves on 4 serving plates.  Top evenly with sweet potato mixture.

Spicy Sweet Potato Chips

  • 1 tsp raw sugar
  • 1/2 tsp paprika
  • 1/4 tsp sea salt
  • 1/4 tsp ground cayenne pepper
  • 2 medium Japanese Sweet Potatoes
  • 4 tsp olive oil

Preheat oven to 400 degrees.  Grease a baking sheet.  Combine sugar, paprika, sea salt and cayenne pepper in small bowl; set aside. Cut sweet potatoes crosswise into very thin slices, about 1/16 inch thick.  Place on prepared baking sheet. Drizzle with oil;  gently toss to coat  Arrange in single layer. Bake 10 minutes.  Turn chips over;  sprinkle with seasoning mixture.  Bake 10 – 15 minutes or until chips are lightly browned and crisp, stirring frequently.  Spread on paper towels to cool completely.

Follow these simple directions to enjoy your fresh pomegranate seeds:

Trim the stem and bottom end from the pomegranate.  A thin slice from the bottom should be enough, as the skin is not very thick at this end.Score/cut the skin from top to bottom, creating four quartered sections. entire fruit in a large bowl of fresh water and break apart sections underwater.While submerged, turn each quarter section “inside out” and gently push or pull seeds/fruit from the rind.Skin/rind will float, while the seeds will sink.Skim the skin/rind from the bowl and pour seeds/fruit into a colander and rinse.

* Juice from the seeds can stain clothing, kitchenware, and other porous materials.  Use caution when harvesting seeds.

Vegetable Fried Rice

  • 2 cups cooked organic brown rice
  • 1 Tbsp olive oil
  • 1 Tbsp Tamari or soy sauce
  • Grated organic ginger root to taste
  • 3 organic carrots, chopped
  • 1 large stalk organic broccoli, chopped
  • 2 stalks organic celery, chopped
  • 2 cups organic cauliflower, chopped
  • 1 organic onion, chopped
  • organic pecans or walnuts (optional)

Saute ginger root in a little olive oil.  Add onion and tamari or soy sauce.  Add vegetables and cook until tender. Add cooked rice.  Heat thoroughly.  Garnish with nuts and fresh parsely, if desired.

Tangy Coleslaw

  • 6 cups organic red or green cabbage, shredded
  • 4 medium organic carrots, grated
  • 4 stalks organic celery, chopped
  • 1/2 cup organic green pepper, finely chopped
  • 1/2 cup organic onion, chopped
  • 1/2 cup organic apple cider vinegar
  • 1/4 cup organic vegetable oil
  • 1/4 cup organic brown sugar
  • 1 1/2 tsp sea salt
  • 1/4 tsp black pepper
  • 1/4 tsp paprika

Combine vegetable ingredients in a large bowl.  Combine dressing ingredients (beginning with vinegar) in a separate bowl and pour over salad.

Chilled Tomato Soup

  • 3 Lbs ripe organic tomatoes, coarsely chopped
  • 1/2 tsp sea salt
  • 1/2 tsp organic balsamic vinegar
  • 1/4 cup red onion, finely chopped
  • 2 Tbsp organic red bell pepper, finely chopped
  • 2 Tbsp organic cucumber, finely chopped, peeled, and seeded
  • 2 Tbsp organic avocado, finely chopped
  • 2 Tbsp organic fresh basil, finely snipped
  • 2 tsp organic mint, finely snipped
  • 1/3 cup plain organic yogurt

Peel and seed tomatoes, then process in a food processor until smooth.  Stir sea salt and vinegar into tomato mixture; cover and chill. Garnish each serving with 1 Tbsp of yogurt swirled through the soup with a knife. Makes 6 servings.

Roasted Cauliflower

  • 1 head cauliflower (about 2 lbs), trimmed and cut into small florets
  • 1 Tbsp. olive oil
  • Sea salt and pepper
  • 1 Tbsp butter
  • 2 garlic cloves, thinly sliced

Preheat the oven to 450 degrees.  Spread the cauliflower in a roasting pan. Drizzle with the oil; season as desired.  Roast, tossing once or twice until the cauliflower is golden brown and tender, about 20-25 minutes. In a small skillet, melt the butter over medium heat.  Cook the garlic, stirring often, until lightly browned, 2 to 3 minutes.  Pour over the cauliflower, and toss to coat.  Serves 4.

Roasted Fruit

  • 2 peaches
  • 2 plums
  • 2 nectarines
  • 2 sprigs fresh rosemary
  • 1 Tbsp raw honey
  • 1 Tbsp fresh lime juice
  • Vanilla ice cream or frozen yogurt (optional)

Preheat the oven to 400 degrees.  With a fork, prick the skins of the peaches, plums, and nectarines.  Cut each fruit into fourths, and remove the pits. In a roasting pan, toss the fruit with the rosemary, honey, butter, and lime juice. Roast, tossing occasionally, until the fruit is fork-tender, 15 – 20 minutes. Serve warm over vanilla ice cream or frozen yogurt, if desired, and drizzle the pan juices over the top.


  • 2 ripe avocados
  • ½ red onion, minced (about ½ cup)
  • 1/3 – 1 whole jalapeno pepper, stems and seeds removed, minced
  • 2 Tbsp cilantro leaves, finely chopped
  • 1 Tbsp fresh lime juice
  • ½ tsp sea salt
  • ½ ripe tomato, seeded and chopped

Scoop out ripe avocado and mash. Add onion, cilantro, lime and salt and mash some more. Add hot pepper according to your preference.
(Be careful to wash hands thoroughly after touching the hot pepper and do not touch your eyes or eye area.) Cover the dish with plastic and chill for at least an hour. Add the tomatoes just before serving. Serve with fresh vegetables, corn chips, or pita bread.

Avocado Spread

  • Ripe avocados
  • Tomatoes, chopped (optional)
  • Desired spices
  • Dash of organic lemon or lime juice

Mash avocados and add other desired ingredients. This spread is a healthy alternative to cream cheese for rice cakes or bagels.


  • 2 medium tomatoes
  • ¼ medium onion
  • 4 sprigs cilantro
  • 2 cloves garlic
  • ½ tsp sea salt
  • 2 Tbsp fresh lemon or lime juice
  • 1 jalapeno pepper
  • 1 red pepper

Chop ingredients into small pieces and put in the food processor and pulse to desired consistency. Adjust amount of jalapeno pepper to desired level. (1/3 of the pepper is mile, 2/3 is medium and the full pepper is hot a spicy!)

Avocado Lime Salsa

  • 2 large avocados
  • 2 medium tomatoes, seeded and finely chopped
  • 1 red onion, finely chopped
  • 6 Tbsp fresh lime juice
  • 1 Tbsp olive oil
  • 1 ½ tsp sea salt (adjust to taste)
  • 1 jalapeno, seeded and minced (optional)
  • 1 clove garlic

Halve, pit and peel avocados. Chop avocados into tiny pieces and in a medium mixing bowl stir together with remaining ingredients. Salsa may be made 4 hours ahead and chilled, covered. Great dish to bring to a party!

Easy Kale Chips

  • 1 bunch of organic kale
  • 1 Tbsp Olive Oil
  • 1 tsp. sea salt

Preheat oven to 350 degrees. Remove leaves from the thick stem and cut the leaves into bite-sized pieces. Thoroughly wash and dry the leaves. Lightly drizzle or spray the kale with olive oil making sure they are evenly coated, then sprinkle with sea salt. For spicy chips, sprinkle with cayenne or chili flakes. Bake on a parchment-lined cookie sheet until edges are brown but not burnt (approx. 10 – 15 minutes.) Watch them closely after 10 minutes. When the kale is crackly-thin, they’re done. Don’t be surprised if you eat the whole batch! Enjoy this guilt-free alternative to potato chips!

The Healthy Bowl – A Quick & Delicious Dinner

  • 3 cups brown rice (for lunch) OR 3 cups of quinoa (for dinner)
  • 1 cup cooked black beans
  • 1 pint cherry or grape tomatoes (halved)
  • 1 cup fresh parsley, chopped fine
  • 2 avocados, pitted and peeled
  • Fresh lemon juice for avocados
  • Sea salt and/or cayenne pepper to taste
  • Juice of 4 limes
  1. Prepare grains according to directions
  2. Mix in bowl – beans, tomatoes, parsley. Toss together.
  3. Chop avocados, drizzle with lemon juice. Set aside.
  4. Fluff grain and add bean mixture. Season with salt, pepper, and lime juice. Top with avocados and enjoy.

Mango Salsa

  • 1 mango – peeled/pitted/diced
  • 1 avocado – peeled/pitted/diced
  • 4 medium tomatoes – diced
  • 1 jalapeno pepper – seeded/minced
  • 3 cloves garlic – minced
  • ½ cup chopped fresh cilantro
  • 1 tsp sea salt
  • 2 Tbsp fresh lime juice
  • ¼ cup red onion – chopped
  • 3 Tbsp olive oil

In medium bowl, combine mango, avocado, tomatoes, jalapeno, cilantro and garlic. Stir in salt, lime juice, red onion, and olive oil. To blend flavors, refrigerate 30 minutes before serving. Serve with tortilla chips, or white fish or chicken.

Crockpot Cabbage Rolls

  • 2 lbs of ground turkey or beef
  • ¾ cup cooked wild rice
  • 1 large egg
  • 1 onion, finely chopped
  • ½ tsp sea salt
  • 1 large head green cabbage
  • 1 can tomato soup
  • 2 cups chopped fresh tomatoes or 1 can (14.5 oz) chopped tomatoes
  • Vegetable seasoning to taste

Remove leaves from head of cabbage gently, trying to keep whole. Scald these in boiling salt water just long enough to wilt.
Set leaves on paper towels to cool. Prepare meat mixture in a large bowl; add rice, onion, egg, salt and seasoning and mix well.

Place about ¼ cup of the meat mixture in the center of each cabbage leaf; fold in sides and roll ends over meat; secure with wooden toothpicks.
Place in crockpot. Combine tomato soup and tomatoes and pour over cabbage rolls. Cover and cook on low for 7 to 9 hours. You also can add excess cabbage to the pot. Serves 6 to 8.

Wild Broccoli Salad

  • 1 bunch broccoli
  • 2 medium tomatoes, chopped
  • 1 Tbsp reduced-sodium soy sauce or Tamari-lite
  • 4 Tbsp olive oil
  • 3 cloves garlic, crushed or minced
  • 1 avocado, peeled, pitted and cubed
  • Apple cider vinegar to taste

Trim broccoli, break into bite-sized pieces, and steam until tender. Chill broccoli. Combine remaining ingredients and toss with broccoli. Serve immediately.

Broccoli Cauliflower Salad

  • 1 head cauliflower
  • 1 head broccoli
  • 1 cup celery, chopped
  • ½ cup onion, chopped
  • ½ cup sunflower seeds
  • ½ cup mayonnaise
  • 6 slices turkey bacon, fried and crumbled (optional)

Chop or break broccoli and cauliflower into bite-sized pieces. Mix with other vegetables and seeds. Add mayonnaise to moisten ingredients. Sprinkle turkey bacon over salad, if desired.


What is it? Often called ginger root, Ginger is actually a knobby horizontal stem – known as a rhizome – that grows underground and has a warm, spicy, slightly citrus flavor. It has been used in China, the Mediterranean, the West Indies, and other regions for its culinary and medicinal properties.

Why Ginger is good for you:

  1. Soothes troubled tummies
  2. Fights inflammation
  3. Provides anti-oxidants

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