M. Saunders Wholesale Fruit & Produce

Combining Old Time Values With Modern Technology

White Bean, Kale & Roasted Vegetable Soup.

102844

Ingredients

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  • Nonstick vegetable oil spray
  • 3 medium carrots, peeled, quartered lengthwise
  • 2 large tomatoes, quartered
  • 1 large onion, cut into 8 wedges
  • 1/2 small butternut squash, peeled, seeded, cut lengthwise into 1/2-inch-thick wedges
  • 6 garlic cloves, unpeeled
  • 1 tablespoon olive oil
  • 6 cups (or more) canned vegetable broth
  • 4 cups finely chopped kale
  • 3 large fresh thyme sprigs
  • 1 bay leaf
  • 1 15-ounce can Great Northern beans, drained

Preparation

Preheat oven to 400°F. Spray rimmed baking sheet with oil spray. Arrange carrots, tomatoes, onion, squash and garlic on sheet. Drizzle with oil. Sprinkle with salt and pepper. Toss to coat. Bake until vegetables are brown and tender, stirring occasionally, about 45 minutes.

Transfer carrots and squash to work surface. Cut into 1/2-inch pieces; set aside. Peel garlic cloves; place in processor. Add tomatoes and onion; puree until almost smooth. Pour 1/2 cup broth onto baking sheet; scrape up any browned bits. Transfer broth and vegetable puree to large pot. Add 5 1/2 cups broth, kale, thyme and bay leaf to pot; bring to boil. Reduce heat; simmer uncovered until kale is tender, about 30 minutes.

Add beans and reserved carrots and squash to soup. Simmer 8 minutes to blend flavors, adding more broth to thin soup if necessary. Season with salt and pepper. Discard thyme sprigs and bay leaf. (Can be made 1 day ahead. Cover and chill. Bring to simmer before serving.)

Per serving: calories, 191; total fat, 4 g; saturated fat, 0.5 g; cholesterol, 0

Buffalo Chickpea Nachos

Buffalo Chick pea

Ingredients
Roasted Chickpeas
  • 1- 15 oz. Can of Cooked Chickpeas, Drained & Rinsed
  • ¼ C. Your favorite Buffalo Sauce + 3 T., divided
Ranch Sauce
  • 3 T. Vegan Mayo
  • 2 T. Plain Vegan Yogurt
  • 2 T. Raw Cashews, Soaked for 30 mins or more
  • 2 T. Non-Dairy Milk
  • 1 tsp. Lemon Juice
  • ½ tsp. Onion Powder
  • ½ tsp. Garlic Salt
  • ¼ tsp. Dried Parsley
  • Pinch of Dried Dill
  • Pinch of Black Pepper
  • Pinch of Salt or to taste
Cheese Sauce
  • 1¼ C. Vegan Cheddar Shreds
  • 1 C. Non-Dairy Milk
  • Pinch of Salt
Toppings
  • ½ C. Romaine Lettuce, Sliced into Shreds
  • ⅓ C. Celery, chopped
  • 8 oz. of Chips (I used Beanfields)
Instructions
Roasted Chickpeas
  1. Preheat your oven to 375ºF. Toss the chickpeas in the ¼ C. of Buffalo Sauce until they are evenly coated. Spread them out on a baking sheet that is lined with parchment paper.
  2. Bake for 12 minutes, and carefully roll them around with a spoon to get the other side crispy. Bake for another 12-15 minutes, then place them back in the bowl and toss with the extra 1-2 T. of buffalo sauce. Set aside.
Ranch Sauce
  1. Place all ingredients in a blender and puree until completely smooth. This may take a couple of times of pushing the ingredients around, or adding another tablespoon of non-dairy milk.
  2. This is enough ranch for the recipe, but it is hard to blend in such small amounts, so I suggest doubling it and using the rest of the ranch on everything else!
  3. Pour into a cup or squirt bottle and set aside.
Cheese Sauce
  1. Place the cheddar shreds and non-dairy milk into a small pot over medium heat. Bring to a boil and adjust heat to low-medium.
  2. Stir frequently so that the cheese sauce does not get stuck to the bottom. Cook until the shreds are melted and add salt if needed.
Assembly
  1. Spread the chips out over a baking sheet, I like “single layer” nachos so that all of the chips get toppings! It’s more like 1½ layers, but you get what I’m saying.
  2. Next, sprinkle the lettuce over the chips, and spoon the cheese sauce over it.
  3. Then take the chickpeas and spread them over the nachos, along with the celery and an extra drizzle of buffalo sauce (that 1 T. left).
  4. Lastly, finish with a healthy drizzle of the ranch sauce and serve! You can also place in the oven at 250F to keep warm for a few minutes if needed.

 

Raw Pad Thai

1023022

Four Servings

2 zucchini, ends trimmed

  • 2 carrots

  • 1 head red cabbage, thinly sliced

  • 1 red bell pepper, thinly sliced

  • 1/2 cup bean sprouts

  • 3/4 cup raw almond butter

  • 2 oranges, juiced

 

  • 2 tablespoons raw honey

  • 1 tablespoon minced fresh ginger root

  • 1 tablespoon Nama Shoyu (raw soy sauce)

  • 1 tablespoon unpasteurized miso

  • 1 clove garlic, minced

  • 1/4 teaspoon cayenne pepper

Directions

  1. Slice zucchini lengthwise with a vegetable peeler to create long thin ‘noodles’. Place on individual plates.
  2. Slice carrots into long strips with vegetable peeler similar to the zucchini.
  3. Combine carrots, cabbage, red bell pepper, and bean sprouts in a large bowl.
  4. Whisk together almond butter, orange juice, honey, ginger, Nama Shoyu, miso, garlic, and cayenne pepper in a bowl.
  5. Pour half of sauce into cabbage mixture and toss to coat.
  6. Top zucchini ‘noodles’ with cabbage mixture. Pour remaining sauce over each portion.

Nutrition

  • Calories
  • 452 kcal
  • 23%
  • Carbohydrates
  • 45.8 g
  • 15%
  • Cholesterol
  • 0 mg
  • 0%
  • Fat
  • 28.6 g
  • 44%
  • Fiber
  • 12.1 g
  • 48%
  • Protein
  • 13.7 g
  • 27%
  • Sodium
  • 478 mg
  • 19%

Ginger Veggie Stir- Fry

1133794

Original recipe makes 6 servings

  • 1 tablespoon cornstarch

  • 1 1/2 cloves garlic, crushed

  • 2 teaspoons chopped fresh ginger root, divided

  • 1/4 cup vegetable oil, divided

  • 1 small head broccoli, cut into florets

  • 1/2 cup snow peas

  • 3/4 cup julienned carrots

  • 1/2 cup halved green beans

  • 2 tablespoons soy sauce

  • 2 1/2 tablespoons water

  • 1/4 cup chopped onion

  • 1/2 tablespoon salt

    Directions

    1. In a large bowl, blend cornstarch, garlic, 1 teaspoon ginger, and 2 tablespoons vegetable oil until cornstarch is dissolved. Mix in broccoli, snow peas, carrots, and green beans, tossing to lightly coat.
    2. Heat remaining 2 tablespoons oil in a large skillet or wok over medium heat. Cook vegetables in oil for 2 minutes, stirring constantly to prevent burning. Stir in soy sauce and water. Mix in onion, salt, and remaining 1 teaspoon ginger. Cook until vegetables are tender but still crisp.

 

Grilled vegetable caponata salad recipe

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A grilled eggplant and zucchini vegetable salad, inspired by Italian caponata. This medley of grilled veggies is both vegetarian and vegan and gluten-free.

Ingredients:

  • 1 small eggplant, sliced 1/3 inch thick
  • 1 small red onion, sliced 1/3 inch thick
  • 1 zucchini, sliced into 1/3 inch thick lengthwise
  • Olive oil for brushing
  • Salt and pepper
  • 1/4 cup fresh basil, chopped
  • 1/4 cup green olives, sliced
  • 2 tablespoons red wine vinegar

Preparation:

Brush the eggplant, onion, and zucchini well with olive oil and season lightly with salt and pepper. Place directly on a well-oiled grill. Heat for 8-10 minutes, turning once, or until vegetables are done.Remove vegetables from the grill and chop into thin strips. In a large bowl, toss eggplant, onion and zucchini with fresh basil, green olives and red wine vinegar, making sure to coat well.Season with additional salt and pepper to taste, as needed.

 

Green Grape Salad Recipe

1117029 Original recipe makes 8 servings 4 pounds seedless green grapes 1 (8 ounce) package cream cheese 1 (8 ounce) container sour cream 1/2 cup white sugar 1 teaspoon vanilla extract 4 ounces chopped pecans 2 tablespoons brown sugar Directions 1.Wash and dry grapes. In a large bowl, mix together the cream cheese, sour cream, sugar and vanilla. Add grapes and mix until evenly incorporated. Sprinkle with brown sugar and pecans, mix again and refrigerate until serving.