Chickpeas, Cucumber, Tomato, Avocado Salad
Recipes from the MSCS Events
INGREDIENTS
1 can of chickpeas
4 tablespoons extra virgin olive oil
4 tablespoons freshly squeezed lemon juice
2 teaspoon salt (to taste)
1 teaspoon black pepper (to taste)
2 pounds of tomatoes chopped
2 English cucumber chopped
4 avocados chopped
1 medium red onion sliced
4 tablespoons of basil (optional)
1 container of Feta cheese (optional)
INSTRUCTIONS
- In a large serving bowl, Add the chickpeas, tomatoes, cucumber, avocado, red onions and basil then add all the other ingredients and gently mix to combine evenly. Serve immediately.
NOTES
Make Ahead: You can mix the wet ingredients up to 7 days in advance and you can prepare most of the salad up to 1 day in advance. Just add the avocados and the wet ingredients when you’re ready to toss it.
Storage: Store any leftovers in an airtight container for no more than 2 days since the avocado will brown by then.
NUTRITIONAL INFO - (All ingredients contribute to balancing hormones)
Tomatoes and Avocados are considered dopamine “superfood” because they help increase dopamine.
Tomatoes
- Great source of vitamin C, potassium, folate, vitamin K and lycopene. They are an excellent source of fiber.
- They have benefits that reduce inflammation and oxidative stress which causes inflammation. So they may reduce your risk for heart disease, and cancer.
- Tomatoes are generally well tolerated but may cause allergic reactions in people allergic to grass pollen.
Cucumbers
- Eating cucumber may help lower blood sugar, prevent constipation, and support weight loss. To maximize cucumber’s health benefits, eat the peel, too.
- Great source of fiber, contain antioxidants, including flavonoids and tannins, which prevent the accumulation of harmful free radicals and may reduce the risk of chronic disease.
Avocados
- Avocados are a source of vitamins C, E, K, and B6, as well as riboflavin, niacin, folate, pantothenic acid, magnesium and potassium. They also provide lutein, beta carotene, and omega-3 fatty acids.
- Avocados contain high levels of healthy, beneficial fats, which can help a person feel fuller between meals.
- May help reduce heart disease, essential for the digestive system and gut health
- Avocados are anti-inflammatory. They may reduce your risk for heart disease, and cancer.
Chickpeas
- A rich source of vitamins, minerals & fiber. In fact 1 cup of chickpeas contains 14.5 grams of protein.
- May add in weightloss as they keep you full longer and help with digestion.
- They have a low glycemic index which may support blood sugar regulation.
Chickpeas, Cucumber, Tomato, Avocado Salad
15 minute Air Fryer Chickpea Snacks
Recipe from MSCS events
Ingredients
- 1 15-oz can chickpeas
- 1 Tbsp olive oil
- ½ tsp salt or seasoning of choice
Directions
- Prep: Drain and pat chickpeas dry with a paper towel. Toss together with oil and salt (or your chosen seasoning).
- Cook: Spread in a single layer in your air fryer basket or rack. Cook at 390°F (200°C) for 8 to 10 minutes, or until crispy and lightly browned.
Notes
Optional flavorings: Toss on before baking.
- Ranch: ½ tsp dried dill, ½ tsp dried chives, ½ tsp garlic powder, ½ tsp onion powder, ¼ tsp salt, ¼ tsp pepper.
- Dorito: 2 Tbsp nutritional yeast, ¼ tsp garlic powder, ¼ tsp onion powder, ¼ tsp cumin, ¼ tsp paprika, ¼ tsp chili powder, ¼ tsp salt.
- Coconut Curry: 1 Tbsp unsweetened shredded coconut, ½ tsp curry powder, ¼ tsp salt.
Store these roasted chickpeas in a paper bag, or in a loosely sealed plastic bag lined with a paper towel. They keep well at room temperature for up to a week.
Nutritional Info
- Chickpeas are rich in nutrients, like vitamin B6, vitamin C, manganese, magnesium, calcium, and potassium. As well as protein, which helps build muscles, improves the integrity of the cells and can manage weight.
- Chickpeas contain folate which helps increase sperm count and reduce deformities.
- Chickpeas contain zinc which protects cells from free radicals, and it helps improve sperm quality, shape, and motility. Chickpeas also contain fiber which makes you feel full for a longer period of time.
- Chickpeas might help reduce fat levels in the body, consequently helping with weight loss.
15 minute Air Fryer Chickpea Snacks
Sugar Free Apple Sauce
Recipe from the MSCS Farmers Market
Ingredients
- 2 medium honeycrisp apples, peeled, cored, and chopped in bite-size pieces (sweet apples are best, leave the peel on for more texture and fiber)
- 1/4 tsp ground cinnamon (plus more to taste)
- 2-3 Tbsp water
- 1 tsp lemon juice or apple cider vinegar (for preserving / keeping fresh longer / tartness)
- 1-2 tsp maple syrup (or other sweetener of choice optional)
Instructions
- In a medium sauce pan add chopped apples, cinnamon, a dash of water aprox 2-3 TBLS and lemon juice or apple cider vinegar. Stir.
- Cover and cook over medium heat until it simmers, then reduce heat to low / medium-low and continue cooking until the apples are very tender and slightly caramelized — about 15-20 minutes. Stir occasionally.
- Use the back of a wooden spoon or potato masher to mash into a loose sauce. You could also blend with an immersion blender or in a food processor or high speed blender for smoother texture (optional) – a helpful step if you left the skins on. Add a dash of maple syrup or sugar of choice to sweeten (optional – depends on sweetness of your apples).
- Enjoy fresh, or store cooled leftovers in the refrigerator up to 4-5 days, or in the freezer up to 1 month. Enjoy cold or reheated in the microwave or on the stovetop over low heat until hot (add more water as needed if dry).
Nutritional Info
- Apples are an excellent source of dopamine, the feel happy hormone.
- Apples assist with weight management. Each medium apple contains approximately 4.5 grams of fiber. This fiber can slow digestion so you feel fuller after eating. This can keep you from overeating.
- Apples promote gut health. Apples contain pectin, a type of fiber that acts as a prebiotic that feeds the good bacteria in your gut. Your gut microbiota plays an essential role in your overall health and well-being.
- Apples protect your heart. Eating one medium apple a day may help lower blood pressure, cholesterol, and inflammation all of which support a healthy heart. Eat the peel when you can as the fiber and polyphenols found in the peel benefit heart health.
- Apples can strengthen your lungs. Research has shown that regularly eating apples may help promote lung function.
- Apples support your immune system. Apple skins contain quercetin, a type of plant pigment flavonoid that helps boost your immune system and reduce inflammation
- Apples can help manage diabetes. Eating apples on a regular basis has the potential to reduce insulin resistance, which should lead to lower blood sugar levels.
- Apples promote bone health. Due to a unique bone-building phytonutrient called phloridzin, apples can help improve bone density and reduce bone breakdown for women after menopause.
(Information from MichiganApples.com)
Sugar Free Apple Sauce
Black Beans, Corn, Tomato Salad
Ingredients
- Black Beans. Creamy, hearty and healthy. Canned black beans make this salad more satisfying and filling. Black Beans are packed with fiber and potassium and are a great source of protein.
- Corn. A sweet match for the black beans! Corn is a good source of fiber and contain vitamin C, vitamin B, vitamin E, and Vitamin K, along with minerals such as potassium.
- Tomatoes. Anti-inflammatory tomatoes are rich in anti oxidants such as folate, vitamin C and potassium. Good for boosting your immune system, lowering cholesterol and increasing your blood flow.
- Feta. A creamy, salty, cheesy addition, it gives a nod to Mexican street corn. Cotija cheese works too!
- 1-2 tabs of crushed garlic. Garlic is anti bacterial, anti viral and immune boosting.
- Olive oil to coat. Olive oil is great for your brain and heart.
- 1/4 tsp of cumin
- Salt and pepper to taste.
- Fresh Lime Juice or apple cider vinegar to taste. Brings brightness and zip to every bite.
Directions
In a large serving bowl, add the black beans, corn, tomatoes, red onions and feta cheese on top and toss gently to combine evenly. Serve immediately.
Notes
Make Ahead: You can prepare most of the salad up to 1 day in advance.
Leftover Ideas
This recipe is easy to make ahead, and black bean corn salad can last several days in the refrigerator. Try your leftovers in one of these creative ways.
- As a Burrito or Quesadilla. Warm up the leftovers, then tuck them into a tortilla, and enjoy it as a burrito or pan fry it, quesadilla-style. Add some grilled chicken for additional protein.
- With Grains. Toss this salad with your favorite cooked grain. Quinoa black bean corn salad is amazing, or pair it with farro or brown rice.
- As a Salad. Pile it onto a bed of lettuce for an easy salad variation. Drizzle with extra lime juice and olive oil for a quick dressing.
- As a Dip. Serve this as a dip with a side of tortilla chips for a spin on black bean and corn salsa.
Apple, Carrot Salad
Ingredients
- 1 large sweet red apple
- 1 large tart green apple
- 1 tablespoon freshly-squeezed lemon juice
- 10 ounces matchstick carrots (about 3 cups)
- ⅓ cup plain or vanilla yogurt
- 2 tablespoons honey
- 2 teaspoons apple cider vinegar
- Salt & freshly ground black pepper, to taste
- ¾ cup crumbled feta cheese (about 3 ounces)
- ½ cup dried sweetened cranberries
Directions
- Core apples and cut into thin slices; cut slices into matchsticks (you should have around 3 ½ cups julienned apples). Place in a large bowl and toss with lemon juice. Add carrots and stir to combine.
- In a small bowl, whisk together, yogurt, honey, apple cider vinegar, and salt and pepper, to taste. Pour over apple/carrot mixture and stir to coat. Mix in crumbled feta cheese and dried cranberries. Taste and adjust seasonings, adding more salt and pepper, if necessary. Refrigerate for at least 30 minutes to an hour to allow the flavors to blend, or longer if you prefer softer carrots and apples. If a bit of liquid accumulates at the bottom of the bowl, serve using a slotted spoon.
Cowboy Salsa
Ingredients
- 1 avocado
- 1 jar of salsa
- 1 can of corn
- 1 can of black beans
- salt and pepper to taste
- 1/4 tsp cumin
- 1 can of fire roasted tomatoes
- Lime chips
Directions
- Add all ingredients to a large bowl.
- Stir to combine.
- Refrigerate up to 5 days.
- Makes a large bowl full
Additional Information
If the seasoned tomatoes don't have enough garlic flavor, add 1 teaspoon of garlic powder. Add ⅛ teaspoon of cayenne or crushed red pepper for a more spicy flavor.
Black beans: This low calorie, anti-oxidant, anti-inflammatory super food can help provide essential nutrients.
-Rich in fiber, plant based protein, folate, copper, iron, thiamine, manganese, and magnesium.
- Can help with reducing visceral fat
- Helps you feel full longer which can help with reducing over eating
- Can help regulate blood sugar
- Helps reduce cholesterol and triglycerides
- Helps ward off heart disease
Corn: Low calorie, low fat and full of fiber and vitamin a.
Salsa: Promotes heart health: Salsa contains a variety of healthy ingredients such as tomatoes, onions and peppers, which are known to promote heart health by reducing inflammation and bad cholesterol levels. May help with digestion: Salsa contains a good amount of dietary fiber which can help with digestion and regularity.
Protein Zoom Balls
Ingredients
- 1 1/4 cups of old fashioned rolled oats
- 2 Tbls ground flaxseed
- 1/2 cup peanut butter (or any nut/seed butter of choice)
- 1/4 cup of tahini
- 1/3 cup of honey or maple syrup
- 1 tsp pure vanilla extract
- 1/4 tsp salt
- 1/2 cup of chocolate chips/white chocolate/crasins (or any flavor options of your choice)
Directions
- Place all of the ingredients in a large mixing bowl: oats, power mix-ins, nut butter, sweetener, vanilla extract, salt, mix-ins, and any other spices you'd like to add. Stir to combine.
- If the mixture seems too wet, add a bit more oats. If it's too dry, add a bit more nut butter. It should resemble a somewhat sticky dough that holds together when lightly squeezed.
- Place the bowl in the refrigerator for 30 minutes to set (this will make the balls easier to roll later on).
- Remove the bowl from the refrigerator and portion the dough into balls of desired size. (I use a cookie scoop to make mine approximately 1 inch in diameter).
Additional info
- Store leftover energy balls in an airtight container in the refrigerator for up to 2 weeks or freeze for up to 3 months.
- For nut allergies: In place of the almond or peanut butter, try sunflower seed butter.
Nutritional Information
Rolled Oats
- Highly nutritious, providing a good source of carbs, fiber (including beta-glucan), and high-quality protein
- Contains a balanced profile of essential amino acids
- Rich in vitamins, minerals, and antioxidant plant compounds
- Antioxidants: Whole oats are packed with polyphenols, which help fight oxidative stress and may increase nitric oxide production to enhance blood flow by widening blood vessels
- Avenanthramides: Have anti-inflammatory and anti-itching properties
- Beta-Glucan Fiber: Offers several health benefits, including:
- Reduced blood glucose and insulin response
- Increased growth of beneficial gut bacteria
- Better regulation of type 2 diabetes
- Cholesterol Reduction: The beta-glucan in oats helps lower both total and LDL (bad) cholesterol levels by promoting bile production and preventing oxidation of LDL cholesterol, reducing the risk of heart disease
- Blood Sugar Regulation: May lower blood sugar, especially in people with obesity or type 2 diabetes
Flaxseed
- Cardiovascular Health: Contains omega-3 fatty acids (ALA) that can lower triglycerides and LDL cholesterol, reducing heart disease and stroke risk
- Digestive Health: High in both soluble and insoluble fiber, promoting regular bowel movements and gut health
- Bone Health: Rich in magnesium and phosphorus, important for preventing osteoporosis and fractures
- Antioxidant Properties: Lignans protect against cellular damage from free radicals, reducing risks of chronic diseases like cancer and heart disease
- Blood Sugar Control: Omega-3s and fiber help regulate blood sugar and improve insulin sensitivity, beneficial for diabetes
- Other Benefits: Reduces inflammation, supports skin health, promotes wound healing, and is a great source of protein, especially for vegan and vegetarian diets
Tahini
- Nutrient-Rich: Excellent source of protein, fiber, healthy fats, calcium, magnesium, and vitamin E
- Heart Health: Healthy fats and fiber help lower cholesterol and reduce heart disease risk
- Bone Health: High in calcium and magnesium, contributing to strong bones and preventing osteoporosis
- Digestive Health: Fiber supports regular bowel movements and overall digestive system health
- Antioxidant Power: Contains lignans that protect cells from oxidative damage
- Blood Sugar Control: Studies suggest tahini can help regulate blood sugar levels, benefiting those with diabetes or prediabetes
- Immune Function: Zinc and selenium in tahini boost immune system health
Peanut Butter
- Nutrient-Rich: Packed with protein, healthy fats, fiber, and key vitamins and minerals like magnesium, copper, and potassium
- Energy Boost: The combination of protein, fats, and carbs provides sustained energy
- Heart Health: Monounsaturated and polyunsaturated fats can lower LDL cholesterol and increase HDL cholesterol, reducing heart disease risk; antioxidants like resveratrol further support heart health
- Weight Management: Protein and fiber promote satiety, helping control appetite and potentially aiding in weight management
- Blood Sugar Regulation: Fiber and protein slow sugar absorption, preventing blood sugar spikes and crashes
- Bone Health: A good source of magnesium and copper, essential for strong bones and reducing osteoporosis risk
- Cognitive Function: Contains choline, supporting brain health and cognitive function
- Other Benefits: Antioxidants protect against oxidative stress and cell damage; also contains phytochemicals with potential anti-inflammatory and anti-cancer properties.
High Protein Black Bean, Cottage Cheese Queso
Ingredients
- 16oz low fat cottage cheese
- 1 can of black beans
- 1 can of rotel
- 8oz of salsa
- Lemon
- Salt/Pepper to taste
Directions
- Place cottage cheese in a blender and blend until smooth. Then place in a bowl.
- Drain and rinse the can of black beans and add them to the bowl.
- Drain the rotel and add to the bowl of cottage cheese and black beans.
- Add the salsa to the bowl.
- Add salt and pepper to taste.
- A squeeze of lemon.
Additional Information
- Queso can be served warm.
- You can add any ingredients that sound good to you, for example, corn or avocados.
- If you don’t have salsa, you can add taco seasoning to the cottage cheese.
Nutritional Information
Cottage cheese is a good source of protein, calcium, and several vitamins and minerals.
- B Vitamins:. Cottage cheese provides B vitamins, like riboflavin (B2) and B12, which are important for energy production, metabolism, and nerve function.
- Other Nutrients:. It also contains selenium, potassium, and other nutrients that contribute to overall health.
- Muscle Development:. The protein in cottage cheese can help support muscle growth and recovery.
- Blood Sugar Control:. Cottage cheese can help regulate blood sugar levels due to its protein content and lower carbohydrate levels.
- Gut Health:. Some brands of cottage cheese may contain probiotics, which are beneficial for gut health.
Black Beans
- Heart Health:. Black beans are low in saturated fat and cholesterol, and their soluble fiber can help lower LDL cholesterol, contributing to a healthier heart. They also contain potassium, which helps regulate blood pressure.
- Digestive Health:. The high fiber content in black beans promotes regular bowel movements and can help prevent constipation. They also contain prebiotics, which are beneficial for gut health.
- Blood Sugar Control:. Black beans have a low glycemic index, meaning they can help prevent rapid spikes in blood sugar, which is beneficial for individuals with diabetes.
- Weight Management:. Black beans are a good source of protein and fiber, which can help you feel full for longer and reduce overeating.
- Vitamins and Minerals:. Black beans are a great source of folate, magnesium, iron, and other essential vitamins and minerals that are vital for various bodily functions.
- Antioxidants:. Black beans contain antioxidants, particularly anthocyanins, which may help protect cells from damage and reduce the risk of chronic diseases.
Salsa
- Vitamin C and Lycopene:Salsa ingredients like tomatoes and peppers are rich in these nutrients, which are known to boost the immune system, protect against cell damage, and potentially lower the risk of certain cancers.
- Potassium:Salsa provides potassium, an essential mineral that helps regulate blood pressure and supports overall cardiovascular health.
- Antioxidants:Lycopene, found in tomatoes, is a powerful antioxidant that may help protect against heart disease and certain types of cancer.
- Fat Burning:The capsaicin in hot peppers, a common salsa ingredient, may boost metabolism and potentially aid in fat burning.
- Hydration:Salsa is primarily water, making it a good option for staying hydrated.
- Low in Calories:Salsa is generally low in calories, making it a healthy addition to meals without significantly impacting calorie intake.
- Blood Sugar Control:Some studies suggest that salsa can help stabilize blood sugar levels, potentially reducing the risk of type 2 diabetes.
- Heart Health:Salsa ingredients like onions and garlic are known to have heart-healthy properties, potentially lowering cholesterol levels and reducing inflammation.
- Weight Management:The low-calorie content and potential for fat burning make salsa a good addition to a weight management plan,
DR LATINA’S FAVORITE KITCHEN ITEMS USED AT THE FARMERS MARK
Fruit and Veggie Washer
About this item
- Ultrasonic Vegetable Cleaner : Using OH-ion purification technlogy, this veggie wash machine neutralizes up to 99% of dirt, hormones and any harmful chemical substances contained in food.
- Preserves essential food nutrients : The purification process ensures that only harmful molecules ,cells and residues are destroyed, food may even taste better that with normal washing.
- Fast cleaning : It takes only 10 mins for the fruit and vegetable cleaner machine, to clean fruits and veggies! The fruit and veggie wash machine will also enhance food taste by removing impurities.
- Easy to use : Fully immerge the fruit cleaner device in water with the foods in any container, then press the power button. Bubbles will come out when the purification process starts.
- Complete Cleaning Solution : The fruit washer comes with 2 multipurpose silicone scrubbers and a fridge odor absorber, ensuring your foods stay clean and fresh for a longer period.
- BPA-free : The fruit and vegetables purifier is made from premium ABS plastic that is BPA free, non-toxic and odorless. It is perfectly safe not only for cleaning food, but also for dishes and toys.
Water Pump
About this item
USB Rechargeable - This Water bottle dispenser with rechargeable 1200mAh non-removable battery inside and 4W Strong Motor. (The product does not sell independent lithium electronic batteries). Much faster than manual water dispenser pump, you can use it up to 30-40 days or around 4-6 bottles of 5 gallon water once full charged. Ideal for home, ,office, camping, picnics, beach days and BBQ use.
Safe Material - Water dispenser is made from high density ABS plastic sell and food-grade silicone water hose, non toxic, and no smell. This one button drinking water pump is easy to operate.
Foldable & Portable Design - This water pump for a 5 gallon bottle can be foldable to avoid dirty water outlet, it also can save space after folding. It’s very easy to carry camping or other outdoor activities.
Highly Compatible - This water bottle dispenser is suitable for gallon kegs with a 2.36 inch (6 cm) neck, and compatible with different capacity bottle:4.5L,5L,7.5L,10L,11.3L,15L,18.9L.
OXO GOOD GRIPS VEGETABLE BRUSH
About this item
- Nylon bristles clean thoroughly
- Perfect for potatoes, carrots and more
- Flexible, non-slip grip
- Dishwasher safe
- Color may vary
Doterra Dish soap
Primary Benefits
- Leaves dishes, glassware, pots, and pans sparkling clean
- Features a plant-based, high performance liquid formula, free from phosphates, sulfates, phthalates, dyes, and chlorine
- Includes doTERRA abode Refreshing Blend as well as Grapefruit essential oil for a natural fresh, citrus aroma
- Packaged in a recyclable aluminum bottle
Multipurpose Cleaning Spray
Primary Benefits
- Tough on grease and grime in the kitchen, bathroom, and other non-porous surfaces
- Naturally effective with a plant-based formula that includes Thymol, widely known for its powerful cleansing properties
- Free from phosphates, sulfates, phthalates, dyes, and chlorine
- Formulated to provide a naturally fresh, citrus aroma using doTERRA abode Refreshing Blend
- Packaged in a recyclable glass bottle
Portable Table with Dual Sinks
About this item
- [Make Your Fishing Trip Easier]: Clean and prep your fish right at your campsite when you use Redline Canyon Fish Cleaning Table with Sinks; Hook-up outdoor sink table to nearby water source to prep your dinner and clean dishes afterward
- [Work and Clean]: 40 by 26-inch (101.6 x 66cm) worktop has a 12.3 by 12-inch (31.2 x 30.5cm) sink with 4.3-inch (10.9cm) depth and a 15.5 x 12-inch (39.4 x 30.5cm) sink with 2.4-inch (6.1cm) depth for you to clean dishes, fish, or fruits and vegetables
- [Use in Various Ways]: With sink covers, fish cleaning station can become a table for gardening, eating, or a countertop to prep your meal; Built-in ruler lets you measure your fish or cut in even sections
- [Made to Last]: Outdoor garden sink can hold up to 132 pounds (59.9kg); 31.9-inch (81cm) tall portable sink table is made of durable plastic with a steel frame
- [Contents]: Camping table with sink comes with an attached faucet, 2 sink drain hoses, 2 sink plugs, and a hose-to-faucet attachment
All-Clad Immersion Blender
About this item
- Features a motor with variable speed options for precise control
- Compatible with most containers and large enough to get to those hard-to-reach spots
- Can be customized with additional accessories for completing other prep tasks
- Not recommended for use in nonstick or cast iron pots
- Limited Warranty
SweetLeaf Drops Liquid Stevia Sweetener, Vanilla Creme, 4 Oz
About this item
- STEVIA VANILLA CREME EXTRACT - Stevia sweeteners are 0 calorie sweeteners that can be used to lower your intake of added sugars while providing satisfaction from enjoying the taste of something sweet
- CONVENIENT - Our vanilla creme sweetener instantly dissolves in food & drinks. Perfect for on-the-go in a convenient dropper bottle. Flavor food, beverages, & recipes by adding drop-by-drop to taste
- NO SUGAR ADDED - Replace sugar but not the taste. 1 tsp of sugar is equal to 5 drops of Sweet Drops, 1 tsp of Sweet Drops is equal to a 1/2 cup of sugar
- PERFECT FOR EVERY LIFESTYLE - Sweet Drops are keto, gluten free, paleo, and vegan. With no artificial ingredients or aftertaste
- ABOUT US - We believe in quality products filled with only the good stuff. We're committed to helping people find a way to sweeten up their favorite recipes without the downsides of processed sugar