Guide to Charleston Area Farmer’s Markets

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We love our farmer’s markets.? Fresh produce, homemade food and drinks, live music, handmade soaps, honey, smiles, clothes and so much more.? It is a lifestyle in the Lowcountry and a weekly event we love to share with neighbors and loved ones.? We love them so much that we nearly have one every day of the week and most area municipalities.

Here is a short guide to help you know when and where to get your farmer’s market on in the Lowcountry

Charleston Area Farmer’s Market Guide

Charleston Farmer’s Market – Marion Square, Charleston, SC – Every Saturday from 8:00 AM – 2:00 PM

The Workshop – 1503 King Street, Charleston, SC – Every Saturday from 9:00 AM – 2:00 PM (Year Round – Indoor)

Lowcountry Farmer’s Market at Tanger Outlets4840 Tanger Outlet Blvd, North Charleston, SC 29418 – Every Saturday at 9:00 AM (March 16 – December 19, 2019)

West Ashley Farmer’s Market – Ackerman Park, 55 Sycamore Avenue, West Ashley, SC – Every Wednesday from 3:00 PM – 7:00 PM

Hanahan Farmer’s Market – 1601 Eagle Landing Blvd, Hanahan, SC – Thursdays from 3:00 PM – 7:00 PM

Folly Beach Farmer’s Market – Folly River Park, Folly Beach, SC – Every Monday from 4:00 PM – 8:00 PM

John’s Island Farmer’s Market – 2024 Academy Road, John’s Island, SC (New Location for 2017) – Every Saturday from 10:00 AM – 2:00 PM

James Island Sunday Brunch Farmer’s Market – 1977 Maybank Highway (Behind The Pour House), James Island, SC – Every Sunday from 11:00 AM – 3:00 PM

Isle of Palms Farmer’s Market – 1 14th Avenue, Isle of Palms, South Carolina 29451 – Every Thursday from 4:00 PM – 7:00 PM

James Island Farmers Market – The Town Market on James Island – 871 Fort Johnson Rd (The James Island Youth Soccer Club Fields) Year round – Every Saturday 9:00 AM -1:00 PM

Daniel Island Farmer’s Market – Seven Farms Drive (In Front of Volvo Cup Arena) – Every Thursday from 3:00 PM – 6:00 PM

Mount Pleasant Farmer’s Market – Farmers Market Pavilion on Coleman Boulevard (Moultrie Middle School), Mount Pleasant, SC – Every Tuesday from 3:30 PM to 7:00 PM

North Charleston Farmer’s Market – Felix C Davis Community Center, 4800 Park Circle, North Charleston, SC – Every Thursday from 12:00 PM – 7:00 PM

Sullivan’s Island Farmer’s Market – 1921 I’On Avenue (In Front of Poe Library) – Every Thursday from 2:30 PM – 7:00 PM – April 4 – June 27

Eat Healthy

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Fast & Healthy Breakfasts for Busy Mornings

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For most of us, preparing a balanced breakfast from scratch is far from the first thing on our minds when we wake up in the morning. Many of us end up up grabbing the first thing in sight on our way to the office or skipping it altogether.

While skipping breakfast occasionally won’t do too much harm for healthy, active adults, a nourishing meal at the start of your day can have a variety of awesome benefits, including sustained energy, focus and a feeling of well-being throughout the day. ?Eating a nutrient-rich and well-balanced breakfast is also a great way to prime yourself to make healthy choices throughout the day, and can help prevent overeating later.

To make squeezing in that healthy weekday breakfast easier, we’ve rounded up fast, balanced and hassle-free breakfasts you can make in under ten minutes.

1. Greek Yogurt with Fresh Fruit

Protein-packed Greek yogurt with fresh fruit is a fast and easy breakfast staple for busy people. Protein takes?longer to digest and helps curb appetites for hours, and one?cup of Greek yogurt can contain between 20–25 grams!?To pull together this dish, cube up ?fresh fruitthe night before, then top with ? cup low-fat Greek yogurt. ?Top with nuts, chia seeds, flaxmeal or hemp seeds for a boost of fiber and healthy fats. Breakfast no-brainer!

Recipe Inspiration:

2. Eggs and Avocado Toast

Eggs are a quick, nutritious option for any omnivore. They’re a natural source of high-quality, complete protein, with 6-7 grams of protein per egg. They also provide 13 essential vitamins and minerals, such as selenium and B vitamins.

Scramble or poach an egg and enjoy on top of a slice of fiber-rich multigrain toast, topping it with a few slices of avocado for healthy fats and baby greens for flavor and vitamins C & A. ?If you are on a wheat-free diet, you can choose a gluten-free bread option or a corn tortilla instead.

Recipe Inspiration:

Related: How Many Eggs Should You Really Eat?

3. Overnight Oats

For a filling morning boost of vitamins and fibers, overnight oatmeal is a balanced choice that can be flavored with just about any fresh or frozen fruit and milk. Oats, a soluble fiber-rich whole grain, will keep you satisfied and even-keeled throughout the morning.

Prep your 5-minute overnight oats the night before and voila: just grab them from your fridge on your way out the door the next morning. ?For an extra healthy fats and protein, top them with 1–2 teaspoons of nuts, nut butter or flaxseed.

Recipe Inspiration:

4. Toast + Nut Butter + Fresh Fruit

Natural nut butters such as peanut, almond or cashew are fantastic sources of healthy fats and plant-based protein, which, when paired with a whole grain toast, provide you with a complete protein to fuel your morning. ?Instead of sugary jam, try topping your toast with fresh fruit slices, chia seeds, hemp seeds, cinnamon and cocoa powder. PB&J is definitely not just for kids!

Recipe Inspiration:

Related: The Health Benefits of Nuts

5. Smart Smoothies

Smoothies make fantastic fast and nutritious breakfasts that are portable and rich in protein, fiber and micronutrients.

Try this peanut butter and jelly smoothie, blending frozen strawberries for the familiar PB&J effect without the added sugars. Banana provides fiber and potassium, spinach provides iron and vitamin C, and yogurt adds protein — a key component for staying satiated throughout the day — (for a total of 18 grams per serving).

Don’t like peanut butter? Try this 5-minute coconut smoothie instead, which sneaks in kale, fiber-rich mango, superfood flaxseed and high-protein cottage cheese for a whopping 17g protein per serving.

Recipe Inspiration:

Related: 9 Refreshing Smoothie Recipes

6. Make-Ahead Chia Seed Pudding

Chia pudding is like morning yogurt with a dairy-free, chewy twist. It only takes a couple of minutes to prep, but needs to be made the night before so it can bulk up a bit in the fridge overnight.

Blend ? cup chia seeds with 1 cup almond milk or a non-dairy milk alternative, blend with cinnamon, vanilla and honey and let sit overnight. Then simply top with fresh fruit in the AM.

To get started, try this balanced chia seed pudding recipe, which contains 5 grams of protein, 12 grams fiber, 43% of the recommended daily calcium intake, and plant-based omega-3 fats from chia seeds.

Related: Calcium-Rich Plant Foods

7. Avocado Toast with a Twist

Avocado toast makes an easy, delicious plant-based breakfast in under five minutes. ?All you need is a solid slice of 100% whole-grain bread (or a gluten-free alternative, if needed), and ? to ? ?of a mashed avocado.

Instead of adding an egg, you can try a variety of other savory and sweet toppings. For example, this tangy recipe for strawberry avocado toast with feta cheese offers 6 grams of fiber, 4 grams of protein and a nice dose of healthy fats from the avocado.

Recipe Inspiration:

8. Greek Yogurt Spread on Toast

Protein-rich Greek yogurt doesn’t have to be eaten with a spoon. Use it as a spread on fiber-rich whole grain toast, tortillas or puffed whole grain cakes for a quick and fun breakfast.

Love sweet breakfasts? Spread ? cup Greek yogurt on a sturdy piece of toast, then top it with sliced strawberries, bananas, honey and walnuts. If you like your breakfast a bit more savory, top your Greek yogurt toast with sliced tomatoes, cucumbers, chopped herbs, lemon juice and olive oil drizzle.

Recipe Inspiration:

Do you have?another great quick and healthy breakfast? Share it in a comment!?

*Provided by Zipongo

May is National BBQ Month – Here are a few great healthy recipes for you Charleston

Grilled Chicken with Chipotle-Orange Glaze (Recipe by EatingWell)

Servings: 4 / Calories per serving: 153

Preparation Time:? 20 Minutes

Ingredients

  • 1 tbsp orange juice concentrate, thawed
  • 1 1/2 tsp finely chopped chipotle chiles in adobo sauce, (see Note)
  • 1 1/2 tsp balsamic vinegar
  • 1 tsp molasses
  • 1/2 tsp Dijon mustard
  • 2 boneless, skinless chicken breasts, trimmed of fat (8 oz)
  • 1/8 tsp salt

Instructions

  • Preheat grill or broiler to high. Lightly oil the rack.
  • Whisk orange juice concentrate, chiles, vinegar, molasses and mustard in a small bowl.
  • Sprinkle chicken with salt. Grill or broil the chicken for 2 minutes. Turn the chicken, brush with the chipotle-orange glaze, and cook, brushing occasionally with more of the glaze, 4 minutes more. Turn the chicken again, brush with the glaze, and cook until no longer pink in the middle, 2 to 5 minutes more.

Contains

Gluten

Poultry

 

Minced Tomato, Onion and Glazed Tofu Kebabs

Servings: 4 / Calories per serving: 178

Preparation Time: 40 Minutes

Ingredients

  • 1 14-oz package extra-firm water-packed tofu, drained
  • 1 tbsp lime juice
  • 1 tbsp reduced-sodium soy sauce
  • 1 tsp minced fresh ginger
  • 16 fresh mint leaves
  • 4 plum tomatoes, quartered and seeded
  • 1 onion, peeled, quartered and separated into layers
  • 2 jalape?o peppers, seeded and cut into 1/2-inch pieces
  • 1/4 cup kecap manis, (see Note)

Instructions

  • Cut tofu in half horizontally, making two large slices about 1 inch thick. Fold a clean kitchen towel and place it on a cutting board or large plate. Set the tofu on the towel. Put another folded clean towel over the tofu and place
  • a flat, heavy weight (such as a skillet) on top; drain for 15 minutes; remove the weight and cut the tofu into 1 1/2-inch pieces.
  • Preheat grill to medium-high.
  • Combine lime juice, soy sauce and ginger in a medium bowl. Add tofu and toss to coat. Cover and marinate in the refrigerator for 15 minutes.
  • Tuck a mint leaf into each tomato quarter and thread onto 4 or 8 skewers alternately with tofu, onion and jalape?os. (Discard any remaining marinade.)
  • Oil the grill rack (see Tip). Grill the kebabs, turning occasionally, for 7 minutes. Brush with kecap manis and grill until the vegetables are softened and the tofu is well glazed, about 3 minutes more.

Contains

Gluten

Soy

 

Grilled Buffalo Steak with Radicchio-Beet Skewers

Servings:? 4 / Calories per serving: 222

Preparation Time:? 40 Minutes

Ingredients

  • 1/4 cup crumbled goat cheese, or feta cheese
  • 4 tsp white-wine vinegar
  • 3/4 tsp dry mustard
  • 1 small shallot, minced
  • 1 tbsp minced fresh parsley
  • 3/4 tsp kosher salt, divided
  • 3/4 tsp freshly ground pepper, divided
  • 1 tbsp plus 2 tsp extra-virgin olive oil, divided
  • 2 small heads radicchio
  • 1 15-oz can baby beets, drained (the liquid can be reserved for Pickled Eggs)
  • 1 lb buffalo or beef New York strip (loin) steaks, trimmed of fat and cut into 4 portions

Instructions

  • Preheat grill to high.
  • Place cheese in a medium bowl and mash it with the back of a spoon until creamy. Add vinegar, dry mustard, shallot, parsley, 1/4 teaspoon salt and 1/4 teaspoon pepper; whisk to combine. Continue whisking and slowly drizzle in 1 tablespoon oil until blended. Set aside.
  • Cut each radicchio head in half, core and quarter each half. Thread radicchio chunks and beets onto skewers. Drizzle the skewered vegetables with 1 1/2 teaspoons oil. Rub steaks with the remaining 1/2 teaspoon oil. Season the steaks and skewered vegetables with the remaining 1/2 teaspoon salt and pepper.
  • Grill the steaks 3 to 4 minutes per side for medium-rare. Grill the vegetable skewers, turning frequently so the radicchio doesn’t burn, until the radicchio is wilted and lightly charred, 5 to 7 minutes total. Transfer the steaks to a plate; let rest for 5 minutes. Remove the vegetables from the skewers. Serve the steaks and vegetables drizzled with the sauce.

Contains

Dairy

Red Meat

 

Grilled Salmon with Tomatoes & Basil

Servings: 4 / Calories per serving:? 248

Preparation Time: 30 Minutes

Ingredients

  • 2 cloves garlic, minced
  • 1 tsp kosher salt, divided
  • 1 tbsp extra-virgin olive oil
  • 1 whole wild salmon fillet , (also called a “side of salmon,” about 1 1/2 lbs; see Tips)
  • 1/3 cup plus 1/4 cup thinly sliced fresh basil, divided
  • 2 medium tomatoes, thinly sliced
  • 1/4 tsp freshly ground pepper

Instructions

  • Preheat grill to medium.
  • Mash minced garlic and 3/4 teaspoon salt on a cutting board with the side of a chef’s knife or a spoon until a paste forms. Transfer to a small bowl and stir in oil.
  • Check the salmon for pin bones and remove if necessary (see Tips). Measure out a piece of heavy-duty foil (or use a double layer of regular foil) large enough for the salmon fillet. Coat the foil with cooking spray. Place the salmon skin-side down on the foil and spread the garlic mixture all over it. Sprinkle with 1/3 cup basil. Overlap tomato slices on top and sprinkle with the remaining 1/4 teaspoon salt and pepper.
  • Transfer the salmon on the foil to the grill. Grill until the fish flakes easily, 10 to 12 minutes. Use two large spatulas to slide the salmon from the foil to a serving platter. Serve the salmon sprinkled with the remaining 1/4 cup basil.

Contains

Paleo

Pescetarian

Spring Into the Season with Delicious and Healthy Breakfast Recipes

Creamy Wheat Berry Hot Cereal

Ingredients:

  • 2 cups hard red winter-wheat berries (see Tips)
  • 7 cups cold water
  • 1 tsp salt
  • 1 1/4 cups old-fashioned rolled oats
  • 1/2 cup raisins
  • 2 cups nonfat milk or reduced-fat soymilk
  • 1/8 tsp salt
  • 1 1/4 cups Cooked Wheat Berries
  • 2 tsp brown sugar
  • 1 tsp ground cinnamon
  • 1/4 cup slivered almonds, toasted (see Tips)

Instructions:

  • To prepare the wheat berries: Sort through wheat berries carefully, discarding any stones. Rinse well under cool running water. Place in a large heavy saucepan. Add water and salt Bring to a boil over high heat, then reduce heat, cover, and simmer gently for 1 hour, stirring occasionally. Drain and rinse. (Makes about 4 1/2 cups.)
  • To prepare the hot cereal: Place oats, raisins, milk (or soymilk) and salt in a large, microwave-safe bowl. (No microwave? See Stovetop Variation.) Stir to combine. Microwave on High, uncovered, for 3 minutes. Stir in 1 1/4 cups cooked wheat berries and microwave again until hot, 1 to 2 minutes more. Let stand for 1 minute. Stir in brown sugar and cinnamon. Sprinkle with toasted almonds and serve. (Refrigerate or freeze leftover wheat berries.)

Tips and Notes:

  • Make-Ahead Tip: Cover and refrigerate the cooked wheat berries (Step 1) for up to 2 days or freeze airtight for up to 1 month.
  • Look for wheat berries in natural-foods markets in bulk or other near whole grains. Contrary to popular belief, they do not require an overnight soak before cooking. Simply boiling them for 1 hour soften the kernels and produces their characteristically chewy texture.
  • Toast slivered almonds in a small dry skillet over medium-low heat, stirring constantly, until fragrant and lightly browned, 2 to 4 minutes.

Red Pepper and Goat Cheese Frittata

Ingredients:

  • 8 eggs
  • 2 tbsp finely chopped fresh oregano
  • 1/2 tsp salt
  • 1/4 tsp freshly ground pepper
  • 2 tbsp extra-virgin olive oil
  • 1 cup sliced red bell pepper
  • 1 bunch scallions, trimmed and sliced
  • 1/2 cup crumbled goat cheese

Instructions:

  • Position rack in upper third of oven; preheat broiler.
  • Whisk eggs, oregano, salt and pepper in a medium bowl. Heat oil in a large, ovenproof, nonstick skillet over medium heat. Add bell pepper and scallions and cook, stirring constantly, until the scallions are just wilted, 30 seconds to 1 minute.
  • Pour the egg mixture over the vegetables and cook, lifting the edges of the frittata to allow the uncooked egg to flow underneath, until the bottom is light golden, 2 to 3 minutes. Dot the top of the frittata with cheese, transfer the pan to the oven and broil until puffy and lightly golden on top, 2 to 3 minutes. Let rest for about 3 minutes before serving. Serve hot or cold.

Tips and Tricks

Make-Ahead Tip: Let cool, cover and refrigerate for up to 1 day; serve cold.

Black Bean & Chipotle Tostadas with Creme Fraiche

Ingredients:

  • 8 5- to 6-inch corn tortillas
  • * Canola oil cooking spray
  • 2 tbsp extra-virgin olive oil
  • 1/4 cup sliced garlic
  • 2 cups cooked or canned, rinsed black beans, (see Tip)
  • 1/2 cup water
  • 1/2 tsp salt, divided
  • 1/4 tsp ground chipotle pepper, plus more for garnish
  • 6 large eggs
  • 2 large egg whites
  • 1/4 cup low-fat milk
  • 1/4 cup finely chopped white onion
  • 1/4 cup chopped fresh cilantro
  • 3 tbsp crème fra?che, or sour cream

Instructions:

  • Position racks in upper and lower thirds of oven; preheat to 375°F.
  • Coat tortillas on both sides with cooking spray. Place on 2 baking sheets. Bake, turning once, until light brown, 12 to 14 minutes.
  • Meanwhile, heat oil in a large saucepan over medium heat. Add garlic and cook, stirring, until just beginning to brown, about 1 minute. Add beans, water and 1/4 teaspoon each salt and chipotle. Mash the mixture with a potato masher or large fork to the consistency of a chunky puree. Cover to keep warm and set aside.
  • Beat eggs, egg whites and milk in a large bowl. Coat a large nonstick skillet with cooking spray and heat over medium heat. Add the egg mixture and the remaining 1/4 teaspoon salt and cook, folding and stirring frequently with a heatproof rubber spatula, until almost set, 2 to 3 minutes.
  • To assemble tostadas, spread each tortilla with about 1/4 cup bean mixture. Top each with 1/4 cup scrambled eggs and sprinkle with chipotle pepper, if desired. Serve garnished with onion, cilantro and a small dollop of crème fra?che (or sour cream).

Tips and Notes:

  • Tip: To cook beans from scratch
  • 1. Pick over 1 pound dry beans to remove any pebbles or broken beans and rinse well under cold water. Place in a large bowl, cover with 3 inches of cold water and soak for 4 to 24 hours.
  • 2. Drain the beans and place in a large pot and add enough cold water to cover them by 2 inches. Bring to a boil, skimming off any debris that rises to the surface. Reduce the heat to low and simmer gently, stirring occasionally, until the beans are tender, 1 to 2 hours (cooking time will vary with the type and age of the bean). When the beans are nearly soft, stir in 1-1 1/2 teaspoons salt, to taste. Makes about 6 cups. Refrigerate leftover beans (in the cooking liquid) for up to 4 days or freeze for up to 3 months.

Crispy P0tatoes with Green Beans and Eggs

Ingredients:

  • 1 cup fresh or cooked green beans, cut into 1-inch pieces
  • 2 tbsp extra-virgin olive oil
  • 2 lbs boiling potatoes, peeled and cut into 1/2-inch dice, or 5 cups diced cooked potatoes
  • 2 cloves garlic, minced
  • 1/8 tsp crushed red pepper
  • 1/2 tsp salt
  • * Freshly ground pepper, to taste
  • 4 large eggs
  • * Pinch of paprika, (optional)

Instructions:

  • If using fresh green beans, cook in a large saucepan of boiling water until crisp-tender, about 3 minutes. Drain and refresh under cold running water.
  • Heat oil in a large nonstick or cast-iron skillet over medium heat until hot enough to sizzle a piece of potato. Spread potatoes in an even layer and cook, turning every few minutes with a wide spatula, until tender and browned, 15 to 20 minutes for raw potatoes, 10 to 12 minutes for cooked. Stir in the green beans, garlic, crushed red pepper, salt and pepper.
  • Crack each egg into a small bowl and slip them one at a time into the pan on top of the vegetables, spacing evenly. Cover and cook over medium heat until the whites are set and the yolks are cooked to your taste, 3 to 5 minutes. Sprinkle the eggs with paprika, if desired, and serve immediately.

Mango Coconut Green Smoothie

Ingredients:

  • 1/2 cup coconut water
  • 1/3 cup low-fat cottage cheese
  • 1 cup chopped kale
  • 1 cup frozen banana slices (about 1 medium banana)
  • 1/2 cup frozen mango
  • 1 tbsp flaxseed or flaxmeal
  • 1-2 tsp pure maple syrup or honey (optional)

Instructions:

Add coconut water and cottage cheese to a blender, then add kale, banana, mango, flaxseed (or meal) and sweetener (if using); blend until smooth.

Gingerbread Pancakes

Ingredients:

  • 1 1/2 cups white whole-wheat flour (see Tips)
  • 2 tsp baking powder
  • 1 1/4 tsp pumpkin pie spice
  • 1 tsp ground ginger
  • 1/4 tsp baking soda
  • 1/4 tsp salt
  • 1 large egg
  • 1 1/2 cups buttermilk (see Tips)
  • 1/2 cup unsweetened applesauce
  • 2 tbsp canola oil
  • 2 tbsp molasses
  • 1 tbsp sugar
  • 1 tsp vanilla extract

Instructions:

  • Whisk flour, baking powder, pumpkin pie spice, ginger, baking soda and salt in a large bowl. Whisk egg, buttermilk, applesauce, oil, molasses, sugar and vanilla in a medium bowl. Make a well in the center of the dry ingredients, add the wet ingredients and whisk just until combined. Resist overmixing—it will make the pancakes tough.
  • Let the batter sit, without stirring, for 10 to 15 minutes. As the batter rests, the baking powder forms bubbles that create fluffy pancakes and the gluten in the flour relaxes to make them more tender.
  • Coat a large nonstick skillet or griddle with cooking spray; heat over medium heat. Without stirring the batter, measure out pancakes using about 1/4 cup batter per pancake and pour into the pan (or onto the griddle). Cook until the edges are dry and you see bubbles on the surface, 2 to 4 minutes. Flip and cook until golden brown on the other side, 2 to 4 minutes more. Repeat with the remaining batter, coating the pan with cooking spray and reducing the heat as needed.

Tips and Notes:

  • Make-Ahead Tip: The mixture of dry ingredients can be stored airtight for up to 1 month; the batter can be refrigerated for up to 1 day; cooked pancakes can be frozen airtight, in a single layer, for up to 3 months. Reheat in the microwave or oven.
  • White whole-wheat flour, made from a special variety of white wheat, is light in color and flavor but has the same nutritional properties as regular whole-wheat flour.
  • No buttermilk? You can make “sour milk” as a substitute: mix 1 tablespoon lemon juice or vinegar to 1 cup nonfat milk; let stand for about 10 minutes before using.

Recipes Provided by Zipongo

5 Healthy Winter Recipes to Warm the Heart

Here are some great health conscious recipes to get you through those few Lowcountry cold days.? They are both healthy and delicious and ones you will enjoy making and sharing.

Spaghetti Squash Lasagna with Broccolini

Serves: 4 / Active Preparation Time:? 40 Minutes / 194 Calories

Ingredients

  • 1 2 1/2- to 3-lb spaghetti squash, halved lengthwise and seeded
  • 1 tbsp extra-virgin olive oil
  • 1 bunch broccolini, chopped
  • 4 cloves garlic, minced
  • 1/4 tsp crushed red pepper (optional)
  • 2 tbsp water
  • 1 cup shredded part-skim mozzarella cheese, divided
  • 1/4 cup shredded Parmesan cheese, divided
  • 3/4 tsp Italian seasoning
  • 1/2 tsp salt
  • 1/4 tsp ground pepper

Instructions

  • Position racks in upper and lower thirds of oven; preheat to 450°F.
  • Place squash cut-side down in a microwave-safe dish; add 2 tablespoons water. Microwave, uncovered, on High until the flesh is tender, about 10 minutes. (Alternatively, place squash halves cut-side down on a rimmed baking sheet. Bake in a 400°F oven until the squash is tender, 40 to 50 minutes.)
  • Meanwhile, heat oil in a large skillet over medium heat. Add broccolini, garlic and red pepper (if using); cook, stirring frequently, for 2 minutes. Add water and cook, stirring, until the broccolini is tender, 3 to 5 minutes more. Transfer to a large bowl.
  • Use a fork to scrape the squash from the shells into the bowl. Place the shells in a broiler-safe baking pan or on a baking sheet. Stir 3/4 cup mozzarella, 2 tablespoons Parmesan, Italian seasoning, salt and pepper into the squash mixture. Divide it between the shells; top with the remaining 1/4 cup mozzarella and 2 tablespoons Parmesan.
  • Bake on the lower rack for 10 minutes. Move to the upper rack, turn the broiler to high and broil, watching carefully, until the cheese starts to brown, about 2 minutes.

Roasted Fennel and Farro Salad

Services 6 / Total Preparation Time: 1 Hour 5 Minutes / 213 Calories

Ingredients

  • 1 cup farro , or wheat berries (see Shopping Tip)
  • 2 bulbs fennel, trimmed, cored and coarsely chopped
  • 2 medium yellow and/or orange bell peppers, chopped
  • 2 tbsp extra-virgin olive oil
  • 1/2 tsp salt
  • 1/2 tsp freshly ground pepper
  • 1/4 cup oil-cured olives , or kalamata olives, chopped
  • 2 tbsp white balsamic vinegar , or white-wine vinegar
  • 2 tsp chopped fresh thyme

Instructions

  • Preheat oven to 400°F.
  • Place farro (or wheat berries) in a large saucepan; add enough water to cover by 2 inches. Bring to a boil. Cover, reduce heat to a simmer, and cook until tender, 15 to 20 minutes for farro, about 1 hour for wheat berries.
  • Meanwhile, toss fennel and bell peppers with oil, salt and pepper in a large roasting pan. Roast, stirring occasionally, until lightly browned and tender, 35 to 40 minutes.
  • Drain the farro (or wheat berries); transfer to a large bowl. Add the roasted vegetables, olives, vinegar and thyme; stir to combine. Serve warm, room temperature or cold.

Creamy Green Chili Chicken Soup

Serves 4 / Total Preparation Time:? 50 Minutes / 299 Calories

Ingredients

  • 1 lb boneless, skinless chicken breast, trimmed
  • 2 cups reduced-sodium chicken broth
  • 4 New Mexican green chiles , or poblano peppers (see Tip)
  • 1/2 cup dry white wine
  • 1/2 cup all-purpose flour
  • 2 cups reduced-fat milk
  • 1/2 tsp salt
  • 1/4 tsp ground white pepper
  • 1/4 tsp dried oregano, preferably Mexican
  • 2 tbsp minced cilantro

Instructions

  • Preheat grill to medium-high (if grilling chiles) or preheat oven to 400°F (if roasting chiles).
  • Place chicken and broth in a large saucepan; bring to a boil. Cover, reduce heat to a simmer and cook, turning the chicken halfway through, until no longer pink in the middle, 10 to 15 minutes, depending on size. Remove from the heat. Transfer the chicken to a clean cutting board, leaving the broth in the pan. When cool enough to handle, shred or chop the chicken into bite-size pieces.
  • Meanwhile, grill chiles, turning frequently, until blistered on all sides, about 15 minutes. (Alternatively, roast on a baking sheet, turning once or twice with tongs, until blackened in places, 15 to 20 minutes.) When cool enough to handle, peel and remove stems and seeds. Finely chop 2 chiles; puree the other 2 in a food processor or blender with 1/4 cup of the hot broth.
  • Whisk 1/2 cup of the broth in a bowl with wine and flour until smooth. Return the pan with the broth to medium heat and whisk in the flour mixture until well combined. Stir in the chopped and pureed chiles and the chicken. Add milk, salt, white pepper and oregano; heat, stirring frequently, until steaming and hot, but not boiling, 10 to 15 minutes. Remove from the heat and stir in cilantro.

Fennel-Garlic Braised Brisket with Roasted Peppers & Potatoes

Serves 8 / Total Preparation Time: 8 Hours / 437 Calories

Ingredients

  • 1 3-pound flat, first-cut brisket (see Tip), trimmed
  • 3/4 tsp kosher salt
  • 1/2 tsp ground pepper
  • 1 tbsp extra-virgin olive oil
  • 2 tbsp extra-virgin olive oil
  • 1 medium red bell pepper, finely diced
  • 1 small fennel bulb, cored and finely diced
  • 1 small yellow onion, finely diced
  • 4 cloves garlic, thinly sliced
  • 1 tsp dried oregano
  • 1 tsp fennel seeds
  • 1/2 cup tomato paste
  • 1 1/2 cups low-sodium beef broth
  • 3 medium red bell peppers, cut into wide strips
  • 2 large russet potatoes, cut into 1 1/2-inch chunks
  • 3 tbsp extra-virgin olive oil
  • 1/4 tsp kosher salt
  • 1/4 tsp ground pepper

Instructions

  • Position racks in middle and bottom of oven; preheat to 325°F.
  • To prepare brisket: Pat dry and season with 3/4 teaspoon salt and 1/2 teaspoon pepper.
  • In a wide, heavy oven proof pot (with a lid) that’s large enough to accommodate the brisket, heat 1 tablespoon oil over medium-high heat. Add the brisket and cook until browned on both sides, about 10 minutes total. Transfer to a large plate.
  • To prepare sauce: Add 2 tablespoons oil to the pot and reduce heat to medium. Add diced bell pepper, fennel, onion and garlic and cook until just tender, stirring and scraping up bits from the bottom as the vegetables release their liquid, about 3 minutes. Stir in oregano and fennel seeds and cook, stirring, for 30 seconds. Add tomato paste, stirring until incorporated, about 1 minute. Stir in broth 1/4 cup at a time, stirring and scraping the bottom of the pan, until you’ve added all the broth and a smooth sauce forms. Return the brisket and any accumulated juice to the pot and nestle it into the sauce, spooning the sauce over the meat.
  • Cover the pot and place on the middle oven rack. Roast for 2 hours. Carefully uncover, turn the brisket over and spoon more of the sauce over the top. Continue to roast the brisket, uncovered, basting with sauce once or twice, until very tender, 1 to 1 1/2 hours more.
  • To prepare vegetables: When the brisket has about 1 1/2 hours of roasting time left, toss bell pepper strips and potatoes in a large bowl with 3 tablespoons oil and 1/4 teaspoon each salt and pepper. Spread evenly on a large rimmed baking sheet. Roast on the lower rack, stirring once or twice halfway through, until the potatoes are golden and very tender, about 1 1/2 hours.
  • Transfer the brisket to a cutting board. Pour the sauce into a glass measuring cup; let both stand for about 10 minutes. Thinly slice the brisket and arrange on a serving platter with the vegetables. Skim any fat from the sauce, then pour about half the sauce over the meat; serve the rest alongside in a gravy boat.

Contains

  • Red meat

Tilapia with Grapefruit-Caper Sauce

Serves 4 / Preparation Time:? 25 Minutes / 233 Calories

Ingredients

  • 2 medium red grapefruit
  • 1 tbsp extra-virgin olive oil
  • 1-1 1/4 lbs tilapia
  • 1/2 tsp salt, divided
  • 1/4 tsp freshly ground pepper
  • 3 tbsp finely chopped shallot
  • 1 tbsp capers, rinsed
  • 1 tbsp butter
  • 2 tsp honey

Instructions

  • Slice both ends off one grapefruit. With a sharp knife, remove the peel and white pith; discard. Working over a small bowl, cut the segments from their surrounding membranes. Set aside. Juice the second grapefruit into another small bowl. Drain any accumulated juice from the segments into the bowl with juice.
  • Heat oil in a large nonstick skillet over medium-high heat. Sprinkle both sides of fish with 1/4 teaspoon salt and pepper. Add the fish to the pan and cook until browned and opaque in the middle, 3 to 5 minutes per side. Remove to a plate, leaving behind as much oil as possible. Tent with foil to keep warm.
  • Add shallot to the pan over medium-high heat; cook, stirring, until starting to brown, about 1 minute. Add the grapefruit juice, capers, butter, honey and remaining 1/4 teaspoon salt and cook, stirring, until the sauce has thickened slightly, 1 to 2 minutes more. Remove from the heat and stir the grapefruit segments into the sauce. Serve the fish with the sauce.

Photo Credit:? EatingWell

Spring into Summer with some great healthy recipe options

Here are some easy to prepare healthy recipes that are perfect as we dive into the hazy days of Summer in Charleston.

If you try some of these out, please comment with your success stories.

Lemony Orzo Pasta Salad with Cucumber and Feta

Total Prepare Time:? 15 Minutes

Calories:? 352

Ingredients

  • 1 -1/2 cups dry orzo pasta
  • 2 tbsp olive oil, or just enough to lightly coat the pasta
  • juice and zest of 1 lemon
  • 1 large English cucumber, seeded and chopped
  • 1 tbsp fresh mint, finely chopped
  • 1 tbsp fresh parsley, finely chopped
  • 1/2 cup feta cheese, crumbled
  • kosher salt and freshly-ground black pepper, to taste

Instructions

  1. Bring a large pot of salted water to a boil. Cook the orzo al dente according to package directions (about 9 minutes). Drain the pasta, let cool for a couple of minutes, and toss with the olive oil, lemon juice and zest, cucumber, herbs and feta.
  2. Season with salt and pepper, to taste. Serve chilled or at room-temperature. Can be made up to a day in advance and kept in the refrigerator.

 

Pasta Salad with Lemon Chicken

Preparation Time:? 45 Minutes

Calories:? 443

Ingredients

  • 1 tbsp extra virgin olive oil
  • 1/2 tsp black pepper, freshly ground
  • 8 oz whole wheat bow-tie pasta, (or rotelle, fusilli or macaroni)
  • 2 cups arugula
  • 1 tbsp balsamic vinegar
  • 1/4 cup lemon juice
  • 2 cloves garlic, sliced
  • 1 small eggplant, sliced
  • 3 tbsp basil, chopped
  • 2 cups cherry tomatoes, cut in half
  • 1/2 tsp kosher salt
  • 2 boneless, skinless chicken breasts, sliced
  • 1/4 tsp thyme, dried
  • 1/4 tsp rosemary, dried
  • 1/4 tsp oregano, dried

Instructions

  • Slice the eggplant into 1/4-inch thick rounds. Sprinkle with a little salt and let sit for 20 minutes. Rinse and gently pat dry.
  • Meanwhile, bring a pot of salted water to a boil and cook the pasta to al dente, according to package directions.
  • While pasta is cooking, cut the chicken into thin strips, then add the chicken to a bowl with lemon juice, basil, thyme, rosemary, oregano, and 1/4 teaspoon each of salt and black pepper. Leave to marinate for several minutes.
  • Preheat oven to broil. On a lightly greased baking sheet, lay eggplant and chicken slices. Broil on high for 5 to 7 minutes.
  • Remove from oven and brush eggplant and chicken with 1 tablespoon olive oil and balsamic vinegar. Sprinkle with garlic. Return to oven for another 3 to 5 minutes, until done.
  • Add chicken, eggplant, pasta, arugula and tomatoes to a bowl and mix. Toss with liquid from the chicken and eggplant pan, then season with black pepper. Serve hot for dinner or chilled for lunch the next day.

 

Greek Pasta Salad

Preparation Time:? 30 Minutes

Calories:? 480

Ingredients

  • 2 medium tomatoes, coarsely chopped
  • 2 small cloves garlic, minced
  • 3 tbsp extra-virgin olive oil
  • 2 tbsp red-wine vinegar
  • 8 oz whole-wheat farfalle, or similar-size pasta
  • 1 15-oz can chickpeas, rinsed
  • 1 medium cucumber, seeded and chopped into 1/2-inch pieces
  • 1/2 cup crumbled feta cheese
  • 1/3 cup quartered pitted Kalamata olives
  • 2 tbsp chopped fresh oregano, or 2 tsp dried

Instructions

  • Put a large pot of water on to boil.
  • Combine tomatoes, garlic, oil and vinegar in a large bowl; let stand while you cook the pasta.
  • Cook pasta in the boiling water until just tender, 8 to 10 minutes or according to package directions. Drain and rinse with cold water. Drain again.
  • Add the pasta to the tomato mixture along with chickpeas, cucumber, feta, olives and oregano; gently toss to combine.

Tip: Make-Ahead Tip: Cover and refrigerate for up to 1 day.

 

Roasted Tofu & Peanut Noodle Salad

Preparation Time:? 40 Minutes

Calories:? 443

Ingredients

  • 1/4 cup lime juice
  • 1/4 cup reduced-sodium soy sauce
  • 1 tbsp canola oil
  • 1 14- to 16-oz package extra-firm water-packed tofu,, cut into 1/2-inch cubes
  • 6 oz whole-wheat spaghetti
  • 1/2 cup smooth natural peanut butter
  • 3 tbsp water
  • 3 cloves garlic,, minced
  • 1 tbsp minced fresh ginger
  • 6 cups thinly sliced napa cabbage
  • 1 medium orange bell pepper,, thinly sliced
  • 1 cup thinly sliced trimmed snow peas

Instructions

  • Position rack in lower third of oven; preheat to 450°F. Coat a large baking sheet with cooking spray. Put a large pot of water on to boil for spaghetti.
  • Combine lime juice, soy sauce and oil in a large bowl. Stir in tofu; marinate, stirring frequently, for 10 minutes.
  • Using a slotted spoon, transfer the tofu to the prepared baking sheet; reserve the marinade. Roast the tofu, stirring once halfway through, until golden brown, 16 to 18 minutes.
  • Meanwhile, cook spaghetti according to package directions. Drain.
  • Whisk peanut butter, 3 tablespoons water, garlic and ginger into the reserved marinade. Add the spaghetti, cabbage, bell pepper and snow peas; toss to coat. Top with the tofu.

*Provided by Cafewell.com