CHICKPEA DIP

1 15-1/2-ounce can chickpeas, drained
1 tablespoons canola oil
1  tablespoon lemon juice
1/2 teaspoon salt
2 tablespoons onions, finely chopped 

Wash hands with warm water for twenty seconds. Mash chickpeas in a small bowl until they are smooth. Add canola oil and lemon juice; stir to combine. Add chopped onions and salt. Serve on whole grain bread or whole grain crackers. Makes 4 Servings, about 3 tablespoons each, plus 4 servings for another meal or snack. 

Note: Garbanzo bean is another name for chickpea.

Braised Collard Greens With Grape Tomatoes

6 tablespoons olive oil

1 large onion, thinly sliced (approximately one cup)

2 garlic cloves, minced

2 pounds sturdy young collard greens, stems and inner ribs removed, leaves coarsely chopped

Lemon juice, amino, and freshly ground pepper to taste

1 pint grape tomatoes, halved (approximately 2 cups)

1 cup water

1 tablespoon white wine vinegar

Wash hands with warm water for 20 seconds. In a 4 to 6-quart stock pot large pot, heat the olive oil on medium heat. Add the onion, garlic and cook over medium heat until softened, about 6 minutes. Add the greens, season with lemon juice, amino and pepper and toss to wilt.

Stir in the tomatoes, water and vinegar, cover and cook over low heat, stirring occasionally, until the greens are tender and the tomatoes are soft, 10 to 15 minutes. Transfer to a bowl and serve. Serves 4.

Note. The braised greens and tomatoes can be refrigerated overnight and reheated the next day.

Offer hot sauce or vinegar on the side as an option and let guests add their own.

Shopping List

_____1 large onion

______2 pounds collard greens

______1 pint grape tomatoes

______White wine vinegar

Collards and Other Leafy Vegetables

Collards, spinach, kale and other leafy greens are good for eye health Lutein and zeaxanthin, important plant pigments that can help stem the development of macular degeneration and cataracts. Broccoli, peas and avocados are also good sources of this powerful antioxidant duo.

Tomatoes

Tomatoes are packed with carotenoids, including lycopene, which helps give tomatoes their vibrant red color. Research shows that the lycopene present in ocular tissues helps prevent light-induced damage to the retina and other areas of the eye.

Tomatoes are also an excellent source of vitamin C, another vision protector. Processed tomato products or fresh tomatoes eaten with a little olive oil will help boost the absorption of lycopene. Researchers say eating foods rich in antioxidants is better than taking supplements.

Yogurt with Blueberries and Nuts

Battle Fatigue With Blueberries

1/2 cup fresh blueberries 

1/2 tablespoon pure maple syrup

6 ounces nonfat plain or vanilla yogurt, dairy or non-dairy

1/4 cup pecan pieces or walnut pieces

Wash hands with soap and warm water for 20 seconds. Place blueberries in a dish. Stir in maple syrup. Add pecans. Makes 1 serving. *Enjoy.  Great as breakfast, snack, and dessert.

How to Select Fresh Blueberries. 

Choose firm, plump, dry blueberries with dusty blue color and uniform in size.

How to Store Fresh Blueberries. 

To Refrigerate Fresh Blueberries: Wash hands with soap and warm water for 20 seconds. Sort the blueberries to remove debris and stems. Separate out soft, broken and moldy blueberries. Put unwashed blueberries in a breathable container. Refrigerate blueberries for 10 days to 14 days at 40 degrees Fahrenheit. Wash blueberries right before eating or cooking.

To Freeze Fresh Blueberries:  Wash hands with soap and warm water for 20 seconds. Sort out soft, unripe or bruised blueberries, remove stems and leaves. Do not wash the blueberries before freezing them! When you wash blueberries before freezing them, the skin will become tough and rubbery! Take your sorted blueberries and pack them in an air-tight container such as a plastic containers, freezer bag and vacuum sealer or glass jar. Freeze blueberries up to one year at 0 degrees Fahrenheit.

Note: Both frozen and fresh berries should be rinsed and drained just before serving. Just before using, wash the berries in cold water.

Frozen Blueberry Tip: A quick rinse with cold water and then use in fresh deserts or cook. You do not have to thaw your blueberries before cooking with them! 

Nutrition Benefits of Blueberries. 

Low fat; saturated fat free; sodium free; cholesterol free; good source of dietary fiber; good source of vitamin C.

(Sources: North Carolina Blueberry Council, Inc., National Nutrient Database for Standard Reference. Release 26 U.S. Department of Agriculture-ARS 2011)

Smoothies

Smoothies are a great any time of day energy booster.

Here are a few for you to enjoy.

Banana-Strawberry Power Smoothie

1-cup almond or soymilk

1/3 cup grape juice, blueberry, or other juice

1 frozen banana, broken into chunks

3 tablespoons vegan protein powder

1 cup frozen strawberries or berries of your choice

1-tablespoon maple syrup

Wash hands with soap and warm water for 20 seconds. Put all

the ingredients into a blender or food processor and process until

smooth. Makes 2 servings. Recommended serving size, 8-10

ounces.

Gertie’s Power Breakfast

1-cup soy yogurt 1/2 cup chopped pecans

1/4-cup fresh fruit (sliced strawberries, blueberries or other fruit)

Wash hands with soap and warm water for 20 seconds. Place fruit

in bottom of bowl, add yogurt. Sprinkle pecans on top and enjoy.

Serves one.

Strawberry Oatmeal Breakfast Smoothie

3/4 cup almond or soymilk

2/3 cup brewed tea of your choice

1/4 cup regular or instant organic oats

2 tablespoons ground flax seed

1 frozen banana, broken into chunks

8 frozen strawberries

1 teaspoon cinnamon

1-tablespoon maple syrup

Organic vanilla extract to taste

Wash hands with soap and warm water for 20 seconds. In a blender,

combine ingredients. Process until smooth. Pour into glasses and

serve. Makes 3 cups. Recommended serving size, 8-10 ounces.