Scapes n’ Spears & Berries

Posted by Karina Hines on Jun 24, 2022 4:14:18 PM

This week's seasonal living patch-to-plate recipes embrace garlic scapes, the last of the asparagus spears and more strawberry love. As always, the recipes use anti-inflammatory, whole-food, sensible, affordable ingredients and offer easy ways to help you use food as medicine every day.

If you need a little food inspiration with what to eat this week... try these easy healthy seasonal recipes.

  • DIY a real strawberry kefir smoothie; high in vitamin C + gut-healthy probiotics and sugar-additives-free.

  • Cook tangy rhubarb with strawberries for a lovely bright compote that is sugar-free.

  • Savoury protein-rich whole food muffins made with cooked quinoa, asparagus, greens and eggs.

  • The baked risotto recipe cuts down standing at the stove stirring time and delivers on flavour and texture, giving you a nice light risotto loaded with greens.

  • Lentil salad is packed with plant-based protein + antioxidants;  swap ingredients for what's in season + what you have.

  • This curry spice marinade mixes it up a bit and adds some great depth of flavour + anti-inflammatory and anti-bacterial properties from the spices and herbs ~ simple ways to use food as medicine daily! 

 

"We focus on "nutritional bang for your bite" to support vibrant health and healing + help communities cook locally grown in-season food ~ recipes to help everybody eat to THRIVE". Wishing you vibrant health  ~  Chef Karina Hines

SHOPPING LIST AT A GLANCE

OUR RECIPES USE SIMILAR INGREDIENTS EACH WEEK TO HELP YOU BUILD A WORKING PANTRY
I believe shopping & cooking should be sensible + seasonal + healthful + sustainable + fun.
Review each Recipe for suggestions | substitutions | swaps | additions.  Choose what you like!!!

FRUIT & VEG HERBS

  • Apples
  • Cranberries
  • Lemon
  • Onion
  • Garlic
  • Ginger
  • Pumpkin
  • Buttercup Squash
  • Butternut Squash
  • Celery
  • Scallion
  • Celeriac
  • Fennel
  • Radishes
  • Carrots
  • Kohlrabi - opt
  • Cabbage
  • Kale
  • Bok Choy
  • Salad Greens
  • Parsley
  •  
  • Rosmeary
  • Bay Leaves*
  •  
  • Optional herbs:
  • Cilantro, Chives, Dill, Basil, Thyme

NUTS & SEEDS & DRIED FRUITS

  • Sunflower Seeds
  • Pumpkin Seeds
  • Chia Seeds
  • Currants
  • Dates
  •  
  • Freeze-dried Blueberries
  •  
  • Walnuts
  • Pecans
  • Almonds
  • Slivered Almonds

SPICES + OILS + VINEGAR

  • Olive oil
  • Coconut OIl
  • Apple Cider Vinegar
  •  
  • Sea Salt + Pepper
  •  
  • Mixed herbs, Oregano
  •  
  • Ginger, cinnamon, cloves, nutmeg, cardamom
  •  
  • Cayenne, cumin
  • Curry Spice*
  • Chile powder, Aleppo
  • Black mustard seeds - optional
  • Smoked paprika
  • Granulated garlic

PANTRY

  • Maple Syrup
  • Honey
  • Tahini
  •  
  • Oats
  • Quinoa
  • Red Lentils
  • Chickpeas
  • Tin Tomatoes
  • Tomato Paste
  • Broth | Stock
  •  
  • Baking powder
  • Vanilla
  • Coconut flakes

FRIDGE | FREEZER

  • Yoghurt > you like
  •  
  • Apple Cider - sugar-free
  •  
  • Eggs
  •  
  • Frozen Blueberries
PREP AHEAD
OPTIONS

Real Strawberry Kefir Smoothie
Strawberry Rhubarb Compote
Asparagus Quinoa Egg Muffins
Black Lentil, Pea & Radish Salad
Marinate Chicken

Karina's tips + Food for thought

You can make the Asparagus Quinoa Muffins using the Asparagus Quinoa Risotto from last week, giving you 2 meals in 1 with very little extra time and effort in the kitchen—great for goodness-on the-go veggie & protein snacks & easy meals.  Double your batch sizes depending on your crowd.