Spring Recipes with Iris Briand, RDN
Need ideas of what to prepare this Season? Check out these delicious recipes.
-- Iris’ Favorite Pesto Pasta with Greens and Mushrooms Recipe --
Did you know that this meal can be eaten for lunch or dinner, and makes great leftovers? It's also rich in iron, vitamin C, vitamin K, and omega 3s to keep us mentally focused and physically satisfied throughout the day!
Makes 4-6 servings
One package 100% red lentil pasta, organic (Trader Joes)
Pesto, recipe attached (You’ll need Basil, Parsley, Walnuts)
Steamed greens- kale, chard, and/or broccoli work well, recipe attached
One pound whole crimini mushrooms
Extra Virgin olive oil
Freshly grated parmesan or romano, to taste
Ghee or cultured butter, such as Organic Valley
Sprinkle of black pepper
Real Salt (unbleached sea salt), to your taste
Simply wash and spin-dry the herbs to make up the pesto recipe (see below).
Cook up pasta by looking at instructions on the package.
Sauté sliced mushrooms in butter or ghee, on medium heat for approx. 7 mins.
Steam the greens using the recipe below.
Toss pasta with steamed greens, mushrooms, pesto, and top with parmesan.
Steamed Greens Recipe
Any dark leafy greens of your choice: kale, chard, broccoli, spinach, and/or mustard greens
Wash well; then cut veggies into bite sized pieces.
Place ¾ inch water in the large saucepan, add a stainless steel steaming basket ($7 at Fred Meyer) , then the veggies, and bring to a boil.
Once the water is reaches a boil, put lid on top, and lower temperature to low.
Let steam for a 2-3 minutes. Done when fork pierces evenly through the veggie.
Toss the veggies with a little oil and or butter, salt and pepper.
Simple Basil & Parsley Pesto
1 bunch Basil
1 bunch Parsley (omit parsley & add 2 bunches of basil if you prefer basil pesto)
3/4 cup raw walnuts or nut of choice
¾ cup of extra virgin olive oil
Real Salt (to taste)
Pinch of black pepper
Toast walnuts in toaster oven for 45 seconds, until golden. Let cool.
Blend herbs in food processor, then add walnuts. Transfer to serving bowl.
Add olive oil, Real Salt, and pepper.
-- Sunshine Fruits Smoothie --
Did you know that this smoothie has loads of probiotics, fiber, and Vitamin C to boost the immune system and promote healthy digestion? It's also rich in healthy fats to keep us satisfied throughout the day!
Makes 2-3 servings
1 cup So Delicious Unsweetened Coconut Milk (in refrigerated aisle) -- Use 1.5 cups if omitting the yogurt
1 small ripe banana, or 1/2 large
1 handful strawberries (about 6)
1 manila mango
1/2 cup mix of raspberries and blackberries (frozen or fresh)
½ cup plain yogurt, recommended: Strauss European Style Yogurt or White Mountain Bulgarian Yogurt, Whole Fat
1 T hemp seed hearts, for extra omega 3s
Local Bee pollen (optional)
Place banana and milk alternative in blender on high speed until smooth (add hemp seeds here if using).
Add to the blender the rest of the ingredients.
Blend on highest speed until evenly blended, about 40 seconds.
Enjoy immediately, or you can take this one on the go!
--- Delicious Veggie Omelet for any Meal ---
Did you Know? This omelet can help to build energy levels with its active B-vitamins, to stay satisfied and focused throughout the day!
Yields 3 servings
Recipe Key: 1 T = 1 Tablespoon
6 eggs plus 1 T water to fluff them up
2 shallots (or 1/3 onion), sliced thin
1 small bell pepper, minced
1 bunch spinach, or 3 handfuls of baby spinach leaves
A few pinches of ‘Real Salt’ (an affordable brand of unbleached sea salt)
A few grinds of freshly ground black pepper
3 T organic butter, ghee, or virgin coconut oil
1 avocado, sliced thin
Favorite cheese; gruyere, white cheddar, feta, etc.
Fresh basil and/or parsley
Cherry tomatoes (Summer season)
Melt 1T butter, ghee, or oil in a medium sized cast iron skillet over low-med heat.
Place shallots/onion & bell pepper inside of the skillet. Cook for 3- 4 minutes, stirring often until veggies are tender with the pierce of a fork.
Transfer sautéed veggies to a plate. Next, wilt the spinach by tossing it into the same pan, add a few T water & stir on med-low heat for 60-90 seconds. Transfer spinach to veggie mixture.
Beat the eggs until lightly foamy; add Real Salt, pepper, and 1 T water.
Coat skillet with 1 T butter/ghee/virgin coconut oil & add egg mixture until the eggs begin to set on the bottom of the pan about 20 seconds.
Using a stainless steel spatula, gently lift edges of the omelet toward the middle of the pan, to let the uncooked part of the eggs flow toward the edges & bottom of the pan. Cook for 2 mins or when center appears spongy.
Sprinkle veggies (plus cheese if desired) over 1/2 of the omelet. Using spatula, gently fold plain egg side over the veggie side. Cook for 25 seconds on each side.
Slide the omelet out of the skillet and onto a plate.
Chop the omelet in thirds, top with avocado, and serve with your preferred sides.
This meal can keep you feeling energized and satisfied for hours & hours. Enjoy!