Carrot & Kohlrabi Slaw

Kohlrabi is a member of the cabbage family and is of Eastern European origin. Extremely nutrient dense, kohlrabi can have beneficial effects on the circulatory and immune systems.

Carrot & Kohlrabi Slaw

Serves 4

Ingredients      

  • 1 large kohlrabi, peeled and grated
  • 1/4 head purple cabbage, shredded
  • 2 carrots, peeled and grated
  • 1/2 red onion, grated
  • 1/4 cup fresh cilantro, chopped
  • 1/4 cup nonfat plain Greek yogurt
  • 1 tablespoon cider vinegar
  • 1 tablespoon local honey
  • sea salt and freshly ground black pepper, to taste

Preparation

  1. In large bowl, combine kohlrabi, cabbage, carrots, onion, and cilantro. In small bowl, whisk together yogurt, vinegar, honey, salt, and pepper. Pour dressing over vegetables and toss to coat well. Chill for at least 2 hours before serving.

 

Make It A Meal

CHC suggestion: Serve as a healthy side to Simple Turkey Burgers (Thursday’s Recipe of the Day) 

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Krunchy Kohlrabi Chicken Salad

Kohlrabi is a member of the cabbage family and is of Eastern European origin. Extremely nutrient dense, kohlrabi can have beneficial effects on the circulatory and immune systems.

Krunchy Kohlrabi Chicken Salad

Serves 4

Ingredients      

  • 1/4 cup nonfat plain Greek yogurt
  • 1/4 cup light mayonnaise
  • 2 tablespoons fresh lemon juice
  • 1 tablespoon fresh tarragon leaves (or 1 teaspoon dried)
  • sea salt and freshly ground black pepper, to taste
  • 1 pound cooked boneless, skinless chicken breast, diced
  • 1 small kohlrabi bulb, peeled and finely chopped
  • 2 stalks celery, finely chopped

Preparation

  1. In medum bowl, whisk together yogurt, mayonnaise, lemon juice, tarragon, salt, and pepper. Add chicken, kohlrabi, and celery, and toss to combine. Season to taste with salt and pepper. Chill for at least 20 minutes before serving.

Make It A Meal

CHC suggestion: Serve in lettuce boats or in whole grain pita pockets with fruit salad on the side.                               

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Zesty Asian Mango Salad with Radishes

A nutrient dense and low calorie member of the root vegetable family, the radish contains cancer-fighting properties, vitamin C, and a host of healthy minerals.

Zesty Asian Mango Salad with Radishes

Serves 6

Ingredients 

  • 2 1/2 cups sugar snap peas, halved
  • 2 cups carrots, shredded
  • 2 sweet peppers, thinly sliced
  • 1 large mango, diced
  • 3 medium radishes, thinly sliced
  • 4 scallions, sliced
  • 1/4 cup fresh mint leaves, chopped
  • 1/4 cup fresh cilantro, chopped
  • 1 serrano chile, chopped
  • 2 tablespoons fresh lime juice
  • 1 teaspoon lime zest
  • 2 tablespoons extra virgin olive oil
  • sea salt and freshly ground black pepper, to taste
  • 6 tablespoons dry roasted peanuts, coarsely chopped
  • Preparation
  1. In large serving bowl, combine all ingredients except peanuts. Toss well to combine. Sprinkle peanuts on top. Serve room temperature or chilled.

Make It A Meal

CHC suggestion: This Recipe Provides a Complete Meatless Monday Meal 

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Grilled Salmon with Radish & Fennel

A nutrient dense and low calorie member of the root vegetable family, the radish contains cancer-fighting properties, vitamin C, and a host of healthy minerals.

Grilled Salmon with Radish & Fennel

Serves 4

Ingredients      

  • 1/4 cup extra virgin olive oil, divided
  • 1/2 fennel bulb, thinly sliced
  • 1/2 onion, thinly sliced into rings
  • 2 radishes, thinly sliced
  • 2 tablespoons capers, drained & coarsely chopped
  • 1/4 cup white wine vinegar
  • sea salt and freshly ground black pepper, to taste
  • 4 salmon fillets, skin on
  • 1/4 cup fresh dill, coarsely chopped

Preparation

  1. Preheat grill on medium-high. In small bowl, combine fennel, onion, radishes, capers, vinegar, and 3 tablespoons oil. Season with salt and pepper. Set aside.
  2. Rub salmon with remaining oil, and season with salt and pepper. Grill, skin side down, until almost cooked through, about 4-6 minutes. Gently turn fillets over and grill until just cooked through, about 1-2 minutes. Remove salmon from grill and place skin-side down in baking dish. Pour resered marinade over hot fish and let sit for 10 minutes. Spoon vegetables over top, and garnish with dill. Serve warm.

Make It A Meal

CHC suggestion: Serve with Whole Wheat Couscous                           

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Spring Vegetable Stew

A nutrient dense and low calorie member of the root vegetable family, the radish contains cancer-fighting properties, vitamin C, and a host of healthy minerals.

Spring Vegetable Stew

Serves 4

Ingredients 

  • 1 1/2 pounds lean beef stew meat
  • 8 whole small shallots
  • 1 tablespoon ground coriander
  • 1 teaspoon cumin
  • 1 1/2 teaspoons sea salt, divided
  • 1 teaspoon freshly ground black pepper, divided
  • 8 cups assorted vegetables (eg. radishes, carrots, beets, celeriac, fennel)
  • 6 garlic cloves, minced
  • 2 celery ribs, finely chopped
  • 4 sprigs fresh thyme
  • 4 sprigs fresh parsley
  • 1 bay leaf
  • 1/4 teaspoon ground cloves
  • 6 cups low sodium chicken broth

Preparation

  1. Preheat oven to 500 degrees. Put meat and shallots in deep, large roasting pan. Sprinkle with coriander, cumin, 1/2 teaspoon salt and 1/2 teaspoon pepper. Place in oven and roast, turning beef occasionally, for 30 minutes. Reduce heat to 350 degrees.
  2. Add vegetables, garlic, celery, thyme, parsley, bay leaf, cloves, remaining salt and pepper, and broth. Stir to mix well. Cover and roast, basting occasionally with liquid, for 2 hours. Discard bay leaf and herb sprigs before serving.

 

Make It A Meal

CHC suggestion: This Recipe Provides a Complete Meal                                                                                                               

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Asian Noodle Salad with Radishes

A nutrient dense and low calorie member of the root vegetable family, the radish contains cancer-fighting properties, vitamin C, and a host of healthy minerals.

Asian Noodle Salad with Radishes

Serves 6

Ingredients      

  • 8 ounces buckwheat noodles (or whole wheat spaghetti)
  • 2 1/2 tablespoons low sodium soy sauce
  • 2 tablespoons sunflower oil
  • 2 tablespoons brown rice wine vinegar
  • 2 teaspoons sesame oil
  • 1 1/2 teaspoons fresh ginger root, grated
  • 1 teaspoon local honey
  • 1 clove garlic, minced
  • 1 cup cucumbers, cut into matchsticks
  • 3/4 cup radishes (daikon, if possible), thinly sliced
  • 3/4 cup carrots, thinly sliced
  • 1/4 cup scallions, sliced
  • 3 tablespoons peanuts, chopped
  • 1/4 teaspoon red pepper flakes

Preparation

  1. Cook noodles according to package directions. Drain and set aside. In large bowl, whisk together 1/4 cup water, soy sauce, sunflower oil, vinegar, sesame oil, ginger, honey, and garlic.
  2. To bowl, add noodles, cucumbers, radishes, and carrots, and gently toss to combine. Sprinkle top with scallions, peanuts, and red pepper flakes. Serve or chill.

Make It A Meal

CHC suggestion: This Recipe Provides a Nutritious Summer Side Salad                                                  

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Japanese Daikon & Chicken Soup

Daikon, which comes from the Japanese word for large root, is a member of the turnip family, but its flavor is more similar to that of a radish.

Japanese Daikon & Chicken Soup

Serves 4

Ingredients 

  • 1 whole chicken, cut into 6 pieces and skinned
  • 1 2-inch piece fresh ginger, peeled and cut into 8 slices
  • 2 lemongrass stalks, ends trimmed, cut into 1-inch lengths
  • 1 carrot, coarsely chopped
  • 1 yellow onion, coarsely chopped
  • 2 carrots, thinly sliced
  • 1/2 daikon, thinly sliced
  • 3/4 pound snow peas, ends trimmed, cut into 1/2-inch pieces
  • 3 green onions, thinly sliced
  • sea salt and freshly ground black pepper, to taste

Preparation

  1. In large soup pot, combine chicken, 3 quarts water, ginger, lemongrass, carrot and onion and bring to boil over high heat. Reduce heat to low and gently simmer until chicken falls from the bones, about 1 hour. Remove from heat and allow to cool slightly. Strain broth through fine colander into clean pot. Take chicken from colander, removing from bones completely, and tear or cut into 1-inch pieces. Return chicken to broth. Discard remaining contents of colander.
  2. Place broth over medium heat and bring to gentle simmer. Add carrot and daikon and simmer until vegetables are tender, about 7 minutes. Add snow peas and green onions and continue to simmer until tender, about 2 minutes more. Season with salt and pepper. Ladle into bowls and serve hot.

Make It A Meal

CHC suggestion: This Recipe Provides a Complete Meal                                                                                                                       

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Caramelized Apples & Quinoa Cereal

Start your day with a nutritious boost of protein from quinoa.

Caramelized Apples & Quinoa Cereal

Serves 4

Ingredients                  

  • 1 cup quinoa
  • 1 tablespoon butter, divided
  • 2 medium apples, diced
  • 1/2 teaspoon ground cinnamon
  • 2 tablespoons local honey
  • 1/2 cup fat free milk

Preparation

  1. In large bowl, soak quinoa in cold water. Meanwhile, coat large skillet with cooking spray and heat over medium. Add 1/2 tablespoon butter. When butter begins to sizzle, add apples and cook, turning occasionally, until soft and beginning to carmelize, about 5-10 minutes. Set aside.
  2. Rinse and drain quinoa. Cook according to package directions. When done, fluff with fork. To quinoa, add remaining butter, cinnamon, honey, and milk, and stir to combine. Fold in apples. Serve warm.

Make It A Meal

CHC suggestion: This Recipe Provides a Complete Meatless Monday Breakfast or Healthy Snack                       

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Tilapia Tacos with Kohlrabi-Peach Slaw

Kohlrabi is a member of the cabbage family and is of Eastern European origin. Extremely nutrient dense, kohlrabi can have beneficial effects on the circulatory and immune systems.

Tilapia Tacos with Kohlrabi-Peach Slaw

Serves 4

Ingredients      

  • 2 tilapia fillets
  • sea salt and freshly ground black pepper, to taste
  • 1 teaspoon ground cumin
  • 2 cloves garlic, minced
  • 4 limes
  • 1 cup kohlrabi, shredded
  • 1 cup peaches, peeled, pitted & diced
  • 1 shallot, thinly sliced
  • 1/2 cup fresh cilantro leaves
  • 8 corn tortillas

Preparation

  1. Preheat oven to 350 degrees. To shallow baking dish, add fish. Sprinkle with cumin, salt, pepper, and garlic. Add juice of 2 limes. Refrigerate for 15 minutes.
  2. Meanwhile, in medium bowl, combine kohlrabi, peaches, and shallots. Toss with juice of 1 lime. Set aside. Cut remaining lime into wedges. Place fish in preheated oven until cooked through, around 6 minutes. While fish cooks, place tortillas on plate and cover with damp paper towel. Heat in microwave to warm up, approximately 12 seconds.
  3. Transfer fish to bowl and break into small pieces with fork. Using 2 tortillas per taco (doubled up), divide fish evenly among tortillas, top with kohlrabi slaw, and sprinkle with cilantro. Serve with lime wedges.

Make It A Meal

CHC suggestion: Serve with Sweet Potato Fries                                                    

 

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Japanese Radish & Chicken Salad

A nutrient dense and low calorie member of the root vegetable family, the radish contains cancer-fighting properties, vitamin C, and a host of healthy minerals.

Japanese Radish & Chicken Salad

Serves 4

Ingredients      

  • 2 cups sugar snap peas, strings removed
  • 2 medium daikon radishes, thinly sliced
  • 3 tablespoons brown rice wine vinegar
  • 2 teaspoons sesame oil
  • 2 tablespoons sesame seeds, tuxedo, if possible
  • 12 ounces cooked skinless, boneless chicken breast, diced

Preparation

  1. In large bowl, whisk together vinegar and oil. Add snap peas, radishes, and chicken, and toss to combine. Sprinkle with sesame seeds. Served chilled.

 

Make It A Meal

CHC suggestion: This Recipe Provides a Complete Meal                                         

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