Brain Healthy Shabbat Cookbook

Contributed by The Blue Dove Foundation




Table of content

Introduction

About the Curators

Shabbat Rituals for Mental Health

Mindful Eating

Brain Food

Brain Food

Green Veggies

Whole grains

Vitamin D

Dark Chocolate

Coffee and tea

Appetizers

Irresistible Whole Wheat Challah

Naturally Sweetened Iced Green Tea

Sweet Spinach Salad

Marinated Tomatoes

Goat Cheese Toasts with Arugula

Perfect Butternut Squash Sage Dip

Hummus with Parsley

Mains

Grilled Salmon with Avocado Salsa

Seared Asian Tuna Steaks

Baked Lemon Chicken

Lamb Kofta

Easy Roasted Broccoli

Easy Skillet Kale with Lemon & Garlic

Mediterranean Roasted Vegetables Barley Recipe

Lemon Brown Rice with Garlic and Thyme

Za'atar Roasted Carrots and Green Beans

Vegan Hummus Quinoa Patties

Baked Rosemary Sweet Potato Fries

Desserts

Dried Berry Chocolate Bark

Natural Dark Chocolate Peanut Butter Cups

Pomegranate Dark Chocolate Bites

Lebanese Turmeric Cake





The Blue Dove Foundation
thebluedovefoundation.org
@BlueDoveFoundation

The Blue Dove Foundation was created to help address the issues of mental illness and substance abuse in the Jewish community and beyond. Based in Atlanta, we work with people and organizations across the United States and around the world.

OneTable Atlanta
onetable.org
@OneTableShabbat

OneTable empowers people who don’t yet have a consistent Shabbat dinner practice to build one that feels authentic, sustainable, and valuable. OneTable is a national nonprofit funded to support people (21-39ish) looking to find and share this powerful experience.

NextGen Atlanta Federation 
jewishatlanta.org/get-involved/nextgen
@NextGenAtlanta

NextGen is your wayfinder for Jewish Atlanta. We inspire and support journeys to foster meaningful connections and experiences in our community, Israel, and around the globe.






1. Light

Officially end the workweek and welcome the weekend with the light of two or more candles.

Use candle lighting to welcome Shabbat into your mind. What do you want to welcome into your life over the week to come? What do you want to work on? Use the light of the candles to illuminate your goals.

2. Sanctify

Wine, grape juice, or another special drink serves as a conduit to sanctify the seventh day of the week, setting apart the time of Shabbat as “other,” different from the daily grind of the other six days.

When thinking about mental health, take time to sanctify Shabbat by leaving behind the past week. As you pick up your glass, imagine what you are putting down in order to welcome the weekend.

3. Cleanse

A formal practice of washing hands recalls an ancient practice during Temple times when Shabbat was accompanied by special offerings.

Take time to cleanse your mind, your spirit, your soul. Friday night is a clean slate.

4. Nourish

Breaking bread makes a meal, and Shabbat is a time to enjoy a special braided bread called challah that just might steal the show.

When thinking about mental health, nourishing your mind, body and soul is key. Take time to nourish you. Without self-care, you won’t be at your best to help others. 

5. Appreciate

Friday night is a time when you can end your meal the same way you started it, with intention.

When thinking about mental health, appreciation and gratitude are incredibly important. Take time to be grateful for who you are, the friends and family in your life, your commitment to helping others and what you bring to the world.

These Shabbat Rituals for Mental Health were created in partnership with OneTable. For more ideas to help navigate Shabbat Ritual, check out the OneTable Shabbat Ritual guide, available at onetable.org/resource-library.  Additional mental health Shabbat resources available at MentalHealthShabbat.org.




Introduction

Mindful Eating

Contributed by The Blue Dove Foundation
Source: https://thebluedovefoundation.org/mindfuleating/


Healthy food is only one component of healthy eating. Shabbat reminds us that it’s essential to set aside time to focus on ourselves. Shabbat creates the foundation for a mindfulness practice— a practice in which we take for rest, gratitude and to focus on being present.

Wholeness and peacefulness, or Shleimut ( שלימוט ), is one of the many Jewish Middot (values). Shleimut is the act of being mentally, emotionally, physically and spiritually in tune with oneself to bring all of these aspects of the self in harmony with the others.

Mindful eating can strengthen our mental wellness and bring us into a healthier relationship with both our bodies and the food we eat. Mindful eating is not a diet, but rather a form of meditation. Mindful eating is about bringing our awareness and attention to our in-the-moment experiences and being present.

In this resource you’ll find:

  • Mental Tenants of Mindful Eating
  • Concrete Ways to Begin Eating Mindfully
  • Questions to ask yourself to create a personalized Mindful Eating practice
  • Mindful Eating Scripted Meditation

Download the full resource at thebluedovefoundation.org/mindfuleating.






Consuming healthy mood-boosting foods can deliver important brain nutrients while positively impacting your well-being.

  • Eat Foods Rich in Omega-3 Fatty Acids.
    • Consuming high amounts of fatty fish may help protect from depression.
  • Reach For Whole Grains.
  • Load Up on Leafy Green Vegetables.
  • Enjoy Caffeine in Moderation.
  • Enrich Your Diet With Foods High in Vitamin D.



Brain Food

Green Veggies

Contributed by The Blue Dove Foundation
Source: https://www.cnn.com/2020/04/16/health/foods-boost-mood-diet-drayer-wellness/index.html


Green veggies: spinach, broccoli, Brussels sprouts

These green veggies are a source of folate, a B vitamin that's essential for the body's production of serotonin.

In one meta-analysis, researchers found that individuals with depression consume less folate and have lower blood levels of the vitamin compared to those without depression.

In addition to increasing the risk for depression, poor intake of folate is also linked to fatigue and poor memory.

Somer recommends consuming at least 400 micrograms of folate per day, an amount found in 1 ½ cups of sautéed spinach. Beans, peas, lentils, avocado and strawberries are other good sources of folate.
 




Brain Food

Whole grains

Contributed by The Blue Dove Foundation
Source: https://www.cnn.com/2020/04/16/health/foods-boost-mood-diet-drayer-wellness/index.html


Whole grains: oats, brown rice, whole wheat bread

Whole grains are rich in B vitamins that are important for energy and optimal brain health. Thanks to their fiber content, whole grains also help to keep blood sugar from spiking and crashing, which can help you avoid mood swings.

If you're eating bread, reach for the whole wheat over the white, since it also stabilizes blood sugar levels. Refined grains found in white bread can send you on a blood sugar roller coaster, leaving you jittery, grumpy and hungry.

Carbohydrates including whole grains also boost levels of serotonin, the feel-good brain chemical. Adding some protein, like chicken, legumes, fish or nut butter with whole grains can help, too, as protein triggers the release of norepinephrine, a brain chemical that provides an energy and mood lift.




Brain Food

Vitamin D

Contributed by The Blue Dove Foundation
Source: https://www.cnn.com/2020/04/16/health/foods-boost-mood-diet-drayer-wellness/index.html


Vitamin D: Egg yolks, fatty fish; fortified milks

Research has revealed a connection between vitamin D and mental health. In one recent meta-analysis involving over 30,000 people, those with low vitamin D levels were more likely to be depressed.

Vitamin D deficiency has also been associated with low moods and poor cognitive performance in older adults.

Our bodies synthesize vitamin D from the sun's ultraviolet light, so most of us can meet at least some of our D needs during sunnier months. Certain factors including darker skin and air pollution, however, can reduce the ability of the sun to produce vitamin D in human skin.

So in the wintertime, it's especially important to seek out vitamin D-rich foods, like fatty fish, eggs and fortified foods and beverages, or vitamin D supplements.




Brain Food

Dark Chocolate

Contributed by The Blue Dove Foundation
Source: https://www.cnn.com/2020/04/16/health/foods-boost-mood-diet-drayer-wellness/index.html


Yes, dark chocolate (in moderation)

This sweet treat can definitely give us a mood boost. Chocolate contains caffeine and theobromine, a compound that may affect mood. The popular indulgence may also boost serotonin levels.

What's more, dark chocolate also contains healthful flavanols that have been shown to help lower blood pressure and cholesterol, and improve cognition.

To keep weight in check, limit portions to 1 ounce of dark chocolate daily, or about 150 calories.




Brain Food

Coffee and tea

Contributed by The Blue Dove Foundation
Source: https://www.cnn.com/2020/04/16/health/foods-boost-mood-diet-drayer-wellness/index.html


Coffee and tea are sources of caffeine, which can give us a lift.

When we consume caffeine, it has positive effects on mood and alertness, and people like these beneficial effects. 

One meta-analysis revealed that consuming coffee (and tea) may help protect against depression.

Just keep in mind that people vary in their tolerance to caffeine. Many people consume caffeine without negative consequences, but for some individuals, either regularly consuming too much caffeine or consuming too much at once can cause distress.

Green tea has less caffeine than coffee, is a rich source of the antioxidant epigallocatechin gallate, or EGCG, and also contains the amino acid theanine, which may help reduce stress and promote calm feelings.




Appetizers

Irresistible Whole Wheat Challah

Contributed by The Blue Dove Foundation
Source: https://www.allrecipes.com/recipe/181046/irresistible-whole-wheat-challah/


INGREDIENTS

  • 4 cups whole wheat flour
  • 1 teaspoon salt
  • 2 ¼ teaspoons active dry yeast
  • 2 tablespoons vital wheat gluten (optional)
  • ½ cup honey
  • ½ cup olive oil 
  • 1 cup warm water
  • 2 eggs
  • ¼ cup raisins, to taste (optional)


DIRECTIONS

  • Step 1
    In a large bowl, stir together the flour, salt, yeast, and vital wheat gluten until well mixed. In another bowl, stir together the honey, olive oil, water, eggs, and raisins. Pour the liquid mixture into the flour mixture, and stir until it forms a dough.
     
  • Step 2
    Turn the dough out onto a floured surface, and knead until smooth and elastic, about 10 minutes. Form the dough into a round shape. Lightly oil a bowl, place the dough in the bowl, and turn the dough over a few times to oil the surface. Cover the bowl with a cloth, and let rise in a warm, draft-free place until doubled, about 1 hour.
     
  • Step 3
    Punch down the dough, knead it a few times to remove some of the bubbles, and cut it into 2 equal-sized pieces. Set 1 piece of dough aside under a cloth to prevent drying out while you shape or braid the first loaf as desired.
     
  • Step 4
    Working on a floured surface, roll the small dough pieces into ropes about the thickness of your thumb and about 12 inches long. Ropes should be fatter in the middle and thinner at the ends. Pinch 3 ropes together at the top and braid them. Starting with the strand to the right, move it to the left over the middle strand (that strand becomes the new middle strand.) Take the strand farthest to the left, and move it over the new middle strand. Continue braiding, alternating sides each time, until the loaf is braided, and pinch the ends together and fold them underneath for a neat look. Repeat for the other loaf, place the braided loaves on a baking sheet lined with parchment paper, and let rise in a warm place until doubled, about 30 minutes.
     
  • Step 5
    Preheat oven to 350 degrees F (175 degrees C).
     
  • Step 6
    Bake in the preheated oven until golden brown, about 30 minutes. Serve warm for best flavor.



Appetizers

Naturally Sweetened Iced Green Tea

Contributed by The Blue Dove Foundation
Source: https://www.jessicagavin.com/jasmine-green-iced-tea-limeade/


INGREDIENTS 

  • ¼ cup lime juice, plus 3 limes sliced for garnish
  • ¼ cup lemon juice, plus 2 lemons sliced for garnish
  • 5 cups water
  • 5 tea bags, Jasmine Green Tea Bags
  • ¼ cup honey, plus more if desired
  • 18 mint leaves

INSTRUCTIONS

  • Transfer lime juice and lemon juice to a large pitcher.

  • Bring 2 cups of water to boil in a medium saucepan. Once the water reaches 170 to 185°F, add 5 green tea bags into the hot water.

  • Steep for 3 minutes or according to package instructions.

  • Using a large spoon, gently press the tea bags against the pan to extract the tea further. Carefully remove and discard the tea bags from the saucepan.

  • Add honey, and stir until dissolved. Pour tea and honey mixture into the pitcher.

  • Add 3 cups of cold water to the pitcher. Stir until well blended. Add more honey if desired.

  • Serve chilled green tea with ice cubes, a few lime slices, lemon slices and 3 fresh mint leaves in each glass.




Appetizers

Sweet Spinach Salad

Contributed by The Blue Dove Foundation
Source: https://www.gimmesomeoven.com/my-favorite-apple-spinach-salad/


SALAD

  • 1 bag spinach (10 oz)

  • 2 apples, sliced VERY thin

  • ½ red onion, diced

  • 1 cup halved walnuts, toasted

  • 1 cup dates, diced

  • 5 oz goat cheese (or similar crumbly cheese)

DRESSING

  • ⅓ cup olive oil

  • ¼ cup champaign (or apple cider) vinegar

  • 1 lemon, juiced

  • 1 tablespoon Dijon mustard

  • 1 clove garlic, minced

  • 1 tablespoon honey

  • Salt and pepper to taste

INSTRUCTIONS 

  1. Combine salad ingredients (except cheese) into a large bowl. 

  2. Combine dressing ingredients and whisk well.

  3. Drizzle salad with dressing and top with cheese. 




Appetizers

Marinated Tomatoes

Contributed by The Blue Dove Foundation
Source: https://www.fivehearthome.com/best-marinated-tomatoes-salad-recipe/


INGREDIENTS

  • 3 extra-large tomatoes, about 2 pounds
  • 1/3 cup extra-virgin olive oil
  • 1/4 cup red wine vinegar
  • 2 tablespoons finely chopped red onion
  • 1 large clove, or two small cloves garlic, finely minced or crushed
  • 1 tablespoon minced fresh parsley, plus additional for garnish
  • 1 tablespoon minced fresh basil, plus additional for garnish
  • 1 teaspoon salt
  • Freshly ground black pepper, to taste

INSTRUCTIONS

  • Cut the tomatoes into 1/2-inch thick slices and arrange in a single layer in a large, shallow dish. Measure the oil, vinegar, onion, garlic, parsley, basil, salt, and pepper in a jar with a tight-fitting lid. Shake vigorously to combine and evenly pour over the tomatoes in the dish. Cover and marinate for 2 to 3 hours on the counter, or 12 to 24 hours in the refrigerator. Bring chilled tomatoes to room temperature before serving. Transfer tomatoes to serving dishes, spoon juices over the tops, and garnish with additional chopped fresh herbs, if desired.

NOTES

Dried herbs are more potent than fresh, so you only need 1/3 the amount when using dried herbs. You may substitute 1 teaspoon dried parsley and 1 teaspoon dried basil for the fresh herbs in this recipe. You may also switch up the herbs you use.




Appetizers

Goat Cheese Toasts with Arugula

Contributed by The Blue Dove Foundation
Source: https://www.brainhq.com/brain-resources/brain-healthy-foods-nutrition/brain-healthy-recipes/goat-cheese-toasts-arugula/


INGREDIENTS

  • 1/3 cup fresh basil leaves, finely chopped
  • ½ cup of olive oil, divided
  • 4 thick slices of crusty bread
  • 1 garlic clove, cut lengthwise in half
  • 6 oz of goat cheese cut into ¾ inch slices
  • 5 cups of arugula
  • Juice from one small lemon
  • Salt and freshly cracked black pepper
  • Pitted olives (optional)

INSTRUCTIONS

  1. In a mortar and pestle, mash the basil together with ¼ cup olive oil to make a watery paste. Set aside for at least 1 hour.
  2. Preheat the oven to 450 degrees F.
  3. Rub each slice of bread with the cut side of the garlic clove and place the bread on a baking pan. Top with goat cheese slices and bake for roughly 8-10 minutes, or until toasted. Remove from oven and top each piece with the basil sauce.
  4. Whisk together the lemon juice, remaining ¼ cup olive oil, and salt and pepper to taste. Toss the arugula with the dressing.
  5. To serve, place arugula on a plate and top with the goat cheese toasts and basil sauce.
  6. Scatter pitted olives on the plate if desired.



Appetizers

Perfect Butternut Squash Sage Dip

Contributed by The Blue Dove Foundation
Source: https://www.brainhq.com/brain-resources/brain-healthy-foods-nutrition/brain-healthy-recipes/perfect-butternut-squash-sage-dip/


INGREDIENTS

  • 1 15-oz can butternut squash
  • 4 heaping Tbsps garlic hummus
  • ¼ cup maple syrup
  • 1 tsp dried orange peel
  • 2 Tbsps plain soy creamer
  • ½ tsp sea salt
  • ¼ tsp fresh black pepper
  • 5 large fresh sage leaves, finely chopped


INSTRUCTIONS

  1. Spoon butternut squash puree into a small to medium mixing bowl.
  2. Add hummus, maple syrup, soy creamer, orange peel, salt and pepper
  3. Mix well, until dip is smooth and well blended.
  4. Fold in a pinch of sage leaves.
  5. Microwave on high until dip is warm, about 1 minute.
  6. Fold in remaining sage leaves and additional salt to taste, if desired. If adding cayenne and/or cinnamon, fold in to taste. Microwave for another 20 seconds then mix well again.
  7. Spoon dip into a serving dish. Garnish with a whole sage leaf, if desired.
  8. Serve dip lukewarm or at room temperature with crostini bread, crackers, or veggie sticks.



Appetizers

Hummus with Parsley

Contributed by The Blue Dove Foundation
Source: https://www.sharecare.com/health/healthy-recipes-healthy-meals/article/bfl-hummus-with-parsley-recipe


INGREDIENTS

  • 1/2 tablespoon lemon juice
  • 1/3 teaspoon olive oil
  • 2 2/3 tablespoon parsley
  • 1/6 teaspoon ground oregano, dried
  • 1/6 clove garlic
  • 1/3 medium scallions (green onion)
  • 2 2/3 tablespoon water
  • 1/6 cup canned chickpeas (garbanzo beans)

INSTRUCTIONS 

  • In a food processor, puree together chickpeas, lemon juice, water and olive oil.
  • Stir in chopped fresh parsley, chopped green onions and oregano.
  • Stir in garlic.
  • Serve as an appetizer or snack with raw veggies or use in a low carb wrap with cherry tomatoes and avocado slivers.



Mains

Grilled Salmon with Avocado Salsa

Contributed by The Blue Dove Foundation
Source: https://tasty.co/recipe/grilled-salmon-with-avocado-salsa


INGREDIENTS

SALMON

  • 1/2 tablespoon olive oil

  • 1/2 teaspoon salt

  • 1/2 teaspoon pepper

  • 1/2 teaspoon paprika

  • 2 salmon fillets

AVOCADO SALSA

  • 1-2 avocados

  • 1/2 red onion

  • 1/2 lime, juiced

  • 1/2 tablespoon olive oil

  • 1 pinch salt
     

INSTRUCTIONS

  1. Mix olive oil, salt, pepper, and paprika. Coat salmon with mixture and let marinate in the refrigerator for about 30 minutes. 

  2. Meanwhile, dice avocado and onion. Put into a small bowl with lime juice, olive oil, and salt and combine to make salsa. 

  3. Grill salmon in a pan over high heat for about 5 minutes on each side. 

  4. Serve salmon with avocado salsa on top. 




Mains

Seared Asian Tuna Steaks

Contributed by The Blue Dove Foundation
Source: https://www.brainhq.com/brain-resources/brain-healthy-foods-nutrition/brain-healthy-recipes/seared-asian-tuna-steaks/


INGREDIENTS

  • 4 ahi tuna steaks (6-8 oz. each)
  • Sesame oil
  • 1/4 cup soy sauce
  • 1 teaspoon dijon mustard
  • 1 shallot, finely grated
  • 2 tablespoons honey
  • 2 teaspoons fresh cracked pepper
  • 2T Sesame seeds for garnish


INSTRUCTIONS

  • Combine 1 tablespoon sesame oil, soy sauce, mustard, shallot, honey, and pepper in a bowl and whisk together. Coat all sides of tuna steaks in marinade and let sit on counter for 30 minutes to 2 hours.
  • Heat 2 teaspoons sesame oil in a non-stick grill pan or sauté pan over high heat.
  • Sear tuna steaks on both sides, about 2 minutes per side. Sear edges about 30 seconds each (use tongs to hold the tuna on the sides to sear.)
  • Remove to plate. Sprinkle with sesame seeds and serve immediately.



Mains

Baked Lemon Chicken

Contributed by The Blue Dove Foundation
Source: https://www.lecremedelacrumb.com/easy-healthy-baked-lemon-chicken/


INGREDIENTS

  • 4 boneless skinless chicken breasts
  • 3 tablespoons butter
  • 1/3 cup chicken broth
  • 4 tablespoons fresh lemon juice
  • 1 tablespoon honey
  • 2 teaspoons minced garlic
  • 1 teaspoon Italian seasoning
  • salt and pepper to taste (I used 1 teaspoon salt and 1/4 teaspoon pepper)
  • optional: fresh rosemary and lemon slices for garnish


INSTRUCTIONS

  • Preheat oven to 400 degrees and grease a baking sheet for dish.

  • Melt butter in a large skillet over medium-high heat. Add chicken and cook chicken 2-3 minutes on each side just until browned. Transfer chicken to prepared baking sheet.

  • In a small bowl whisk together chicken broth, lemon juice, honey, garlic, Italian seasoning, and salt and pepper.

  • Pour sauce over chicken. Bake 20-30 minutes (closer to 20 for smaller chicken breasts, closer to 30 for larger) until chicken is cooked through. Every 5-10 minutes spoon the sauce from the pan over the chicken.

  • Garnish with fresh rosemary and lemon slices if desired and serve.




Mains

Lamb Kofta

Contributed by The Blue Dove Foundation
Source: https://www.brainhq.com/brain-resources/brain-healthy-foods-nutrition/brain-healthy-recipes/robs-favorite-lamb-kofta/


INGREDIENTS

  • 1 medium onion, cut into 8 wedges
  • 2 garlic cloves, roughly chopped
  • ¼ tsp cinnamon
  • ½ tsp turmeric
  • ¼ tsp chili powder
  • 1 tsp cumin
  • ½ tsp salt
  • ¼ tsp freshly ground pepper
  • 1 egg, lightly beaten
  • 1 cup bread crumbs
  • 1 lb ground lamb


INSTRUCTIONS

  1. Put the onion wedges and chopped garlic in a food processor and pulse until the onion is chopped into small pieces.
  2. Add the cinnamon, turmeric, chili powder, cumin, salt, and pepper, and process until combined.
  3. Add the egg, bread crumbs, and ground lamb and process until a sticky paste is formed, scraping down the bowl as necessary.
  4. Form about a third of a cup of the lamb mixture around each skewer to cover the top third of the skewer. Refrigerate the skewers for 20 minutes to help them hold their shape.
  5. Heat a grill pan or BBQ and cook the skewers for 5-6 minutes on each side until cooked through. If desired, serve with tzatziki sauce.



Mains

Easy Roasted Broccoli

Contributed by The Blue Dove Foundation
Source: https://www.foodnetwork.com/recipes/food-network-kitchen/roasted-broccoli-with-garlic-recipe-1928248


INGREDIENTS

  • 1 head broccoli, cut into florets

  • 3-4 cloves garlic, minced

  • 2 tablespoons olive oil

  • Salt and pepper to taste

INSTRUCTIONS

  1. Preheat oven to 450

  2. Toss broccoli in olive oil, garlic, salt and pepper on a baking sheet

  3. Bake for about 20 minutes until crispy




Mains

Easy Skillet Kale with Lemon & Garlic

Contributed by The Blue Dove Foundation
Source: https://www.thekitchn.com/how-to-cook-kale-261979?utm_source=pinterest&utm_medium=social&utm_campaign=managed&crlt.pid=camp.XhADTyllCJ12


INGREDIENTS

  • 2 large bunches kale, any variety (about 1 1/2 pounds total)
  • 2 tablespoons olive oil
  • 3 cloves garlic, thinly sliced
  • Pinch red pepper flakes (optional)
  • 1/2 teaspoon kosher salt
  • 1/4 teaspoon freshly ground black pepper
  • Juice of 1 small lemon

INSTRUCTIONS

  1. Use your hands to pull the kale leaves from their stems. Coarsely chop the leaves. Rinse them, but do not dry.

  2. Heat the oil in large, wide, high-sided sauté pan over medium heat until shimmering. Add the garlic and red pepper flakes, if using, and cook, stirring, until fragrant, about 1 minute (do not let the garlic brown).

  3. Add the kale a few handfuls at a time, stirring after each addition so that it starts to wilt, until all of the kale is added. Stir in the salt and pepper. Cover and cook, stirring occasionally, until the kale is just tender, about 5 minutes. Remove from the heat, stir in the lemon juice, and serve.




Mains

Mediterranean Roasted Vegetables Barley Recipe

Contributed by The Blue Dove Foundation
Source: https://www.themediterraneandish.com/roasted-vegetables-barley-recipe/


INGREDIENTS

  • 1 cup/163 g dry pearl barley, washed
  • water
  • 2 whole zucchini squash, diced
  • 1 red bell pepper, cored, diced
  • 1 yellow bell pepper, cored, diced
  • 1 medium red onion, diced
  • salt and pepper
  • 2 tsp/ 3.9 g harissa sprice divided
  • 3/4 tsp/ 1.95 g smoked paprika, divided
  • Greek extra virgin olive oil
  • 2 scallions (green onions), trimmed and chopped (both whites and greens)
  • 1 garlic clove, minced
  • 2 oz / 56 g chopped fresh parsley
  • 2 tbsp/30 ml fresh squeezed lemon juice
  • Feta cheese, to taste (optional)
  • Toasted pine nuts, to taste (optional)
     

INSTRUCTIONS

  1. Preheat oven to 425 degrees F.
  2. Place pearl barley and 2 1/2 cups  (591 ml) water in a saucepan. Bring to a boil, then turn heat down to low. Cover and cook for 40 to 45 minutes or until the barley is cooked through (should be tender but maintains some chew.)
  3. While barley is cooking, place diced vegetables (zucchini, bell peppers, and red onion) on a large baking sheet. Season with salt, pepper, 1 1/2 tsp harissa spice, and 1/2 tsp smoked paprika. Drizzle with extra virgin olive oil. Toss to coat. Spread evenly in one layer on the baking sheet. Roast in heated oven for 25 minutes or so.
  4. When barley is ready, drain any excess water. Season with salt, pepper, 1/2 tsp harissa spice and 1/4 tsp smoked paprika. Toss to combine.
  5. Transfer cooked barley to a large mixing bowl.  Add roasted veggies. Add chopped scallions, garlic, and fresh parsley. Dress with lemon juice and a good drizzle of Early Harvest extra virgin olive oil. Toss. If you like, top with crumbled feta and toasted pine nuts.
  6. Serve warm, at room temperature, or cold! Enjoy.



Mains

Lemon Brown Rice with Garlic and Thyme

Contributed by The Blue Dove Foundation
Source: https://www.foodandwine.com/recipes/lemon-brown-rice-garlic-and-thyme


INGREDIENTS 

  • 2 tablespoons unsalted butter
  • 1 shallot, finely chopped
  • 1 1/2 cups short-grain brown rice
  • 3 cups vegetable stock
  • Kosher salt
  • Freshly ground pepper
  • 2 tablespoons extra-virgin olive oil
  • 1 tablespoon garlic, minced
  • 2 tablespoons chopped fresh thyme
  • 1/2 teaspoon red chili flakes
  • 2 tablespoons fresh lemon juice
  • zest of one lemon


INSTRUCTIONS

Step 1    
In a large sauce pan, melt the butter. Add the shallot and cook over moderate heat, stirring occasionally until softened, about 5 minutes. Add the rice and cook, stirring, for 3 minutes. Add the stock, salt, and pepper and bring to a boil. Cover and simmer over low heat until the broth is absorbed and the rice is tender, about 45 minutes. Remove from the heat and let stand, covered, for 10 minutes. Fluff with a fork.

Step 2    
In a skillet, heat the oil, garlic, thyme, and chili flakes over moderately low heat. Cook until garlic is just beginning to brown, about 3 minutes.

Step 3    
Remove from heat and add lemon zest and juice. Season with salt and pepper. Toss with cooked rice and serve.




Mains

Za'atar Roasted Carrots and Green Beans

Contributed by The Blue Dove Foundation
Source: https://thelemonbowl.com/zaatar-roasted-carrots-and-green-beans/


INGREDIENTS

  • 1 pound carrots peeled & sliced vertically

  • 1 pound green beans trimmed

  • 1/4 cup olive oil divided

  • 2 tablespoons za'atar divided

  • 1 teaspoon salt divided

  • 1/2 teaspoon pepper divided


INSTRUCTIONS

  • Pre-heat oven to 425 degrees and have two large baking sheets ready to go.

  • Using two large bowls or resealable plastic bags, fill one with carrots and one with the green beans.

  • Drizzle each bowl with half of the remaining ingredients: olive oil (two tablespoons for each), za'atar (one tablespoon each), salt (1/2 teaspoon each) and pepper (1/4 teaspoon each.)

  • Toss both batches to coat and spread on to even layers in two separate baking sheets.

  • Place carrots and green beans in the oven and roast until nicely browned: 15-20 minutes for the green beans and 20-25 minutes for the carrots.

  • Remove from the oven and serve separately or in one dish.




Mains

Vegan Hummus Quinoa Patties

Contributed by The Blue Dove Foundation
Source: https://thelemonbowl.com/vegan-hummus-quinoa-patties/


INGREDIENTS

  • 1 cup quinoa uncooked
  • 2 cups chicken broth or water
  • 10 ounces Sabra Original Hummus
  • 1/2 cup cooked corn kernels from fresh or frozen
  • 1/4 cup red onion minced
  • 1/4 cup cilantro minced - optional
  • 2 tablespoons jalapeno minced
  • 1 teaspoon lime zest
  • 1/4 teaspoon salt
  • 1/4 teaspoon pepper
     

INSTRUCTIONS

  • Prepare quinoa according to package instructions using chicken or vegetable broth instead of water if you wish. Fluff with a fork when it's done cooking then remove quinoa from pot and place in a medium bowl. Let quinoa cool slightly.

  • To the bowl with the cooked quinoa, add all remaining ingredients. If the mixture seems wet, sprinkle in a little almond flour to absorb moisture.

  • Form mixture into patties - any size you wish. If you're serving as the main course, make them slightly larger. If you want them to be bite-sized for an appetizer, make them about the size of two tablespoons.

  • Preheat griddle or a large skillet over medium-high heat. Spray with cooking spray or use a little oil. Cook patties for 5-6 minutes per side. Note: if they fall apart slightly simply push them back/re-shape into patties. Serve warm, room temperature or chilled.




Mains

Baked Rosemary Sweet Potato Fries

Contributed by The Blue Dove Foundation
Source: https://thelemonbowl.com/rosemary-sweet-potato-fries/


INGREDIENTS

  • 2 large sweet potatoes peeled and cut into wedges
  • 1½ tablespoons olive oil
  • 1 tablespoon rosemary fresh or died
  • 2 teaspoons garlic powder 
  • ½ teaspoon season salt
  • ¼ teaspoon pepper

INSTRUCTIONS

  • Pre-heat oven to 400 degrees and line two large baking sheets with foil; set aside.

  • Place sweet potato wedges in a large Zip-loc bag (or bowl) and add olive oil, rosemary (crushed in palm to release flavor), garlic powder, season salt and pepper.

  • Shake well to combine and make sure every potato wedge is evenly coated in oil and seasonings.

  • Spray the foil-lined baking sheets with non-stick spray then lay wedges on both pans in an event layer. It is crucial not to over lap potatoes to avoid steaming and promote crisp fries.

  • Bake for 30 minutes, turning every 10 minutes or so with a spatula.




Desserts

Dried Berry Chocolate Bark

Contributed by The Blue Dove Foundation
Source: https://www.loveandoliveoil.com/2013/11/fruity-chocolate-bark.html


  • 8 oz. dark chocolate, finely chopped

  • 1 cup assorted freeze-dried berries (or regular pomegranate seeds)

MIXING

  1. Line the baking sheet with parchment paper.

  2. Microwave chocolate in 30-second intervals until melted.

  3. Spread chocolate over the baking sheet and sprinkle with berry toppings.

  4. Let sit at room temperature for 1-2 hours until set.

  5. Breaking into smaller pieces for serving.




Desserts

Natural Dark Chocolate Peanut Butter Cups

Contributed by The Blue Dove Foundation
Source: https://www.healthy-liv.com/healthy-dark-chocolate-peanut-butter-cups/#wprm-recipe-container-8743


INGREDIENTS

For the Chocolate Layer

  • 2 Tbsp. creamy natural peanut butter
  • 2 Tbsp. coconut oil
  • 1 Tbsp. maple syrup
  • 1 tsp. vanilla extract
  • 2 Tbsp. unsweetened cocoa powder (I use dark chocolate cocoa powder)

For the Peanut Butter Layer

  • 1/3 cup creamy natural peanut butter
  • 1 Tbsp. coconut oil
  • 1 Tbsp. maple syrup
  • 1 tsp. vanilla extract
  • 1/8 tsp. salt

INSTRUCTIONS

Chocolate Layer

  • In a small glass bowl or measuring cup, add peanut butter, coconut oil, and maple syrup. Microwave for 30 seconds on medium power and stir until smooth. Add vanilla extract and cocoa powder and stir again.

  • Line a mini muffin pan with mini cupcake liners. Add a small spoonful of the chocolate layer to each liner. Place tin in freezer while making peanut butter layer. (You can also make 10 large, thinner peanut butter cups in a regular size muffin pan with regular liners!)

Peanut Butter Layer

  • In a small glass bowl or measuring cup, add peanut butter, coconut oil, and maple syrup. Microwave for 30 seconds on medium power and stir until smooth. Add vanilla extract and salt and stir again. 

  • Add a small spoonful of the peanut butter mixture to each chocolate layer. Freeze for 30 minutes until solid. Peel away liner, and store in the refrigerator for up to a week or in the freezer for up to 2 months.

NOTES

You can use refined or unrefined coconut oil in this recipe. Refined coconut oil has no taste, while refined coconut oil has a slight coconut taste. Both work well, and the finished product doesn't taste like coconut. 




Desserts

Pomegranate Dark Chocolate Bites

Contributed by The Blue Dove Foundation
Source: https://thishealthytable.com/blog/pomegranate-dark-chocolate-bites/


INGREDIENTS

  • 2 1/2 cups pomegranate seeds
  • 5.25 ounces (150 grams) high-quality dark chocolate
  • 1 tablespoon of sea salt

MIXING

  1. Across 12 muffin cups, sprinkle a single layer of pomegranate seeds.
  2. Melt the dark chocolate in a small bowl in the microwave. Check often to make sure it’s not burning.
  3. Add the melted dark chocolate to a piping bag or plastic bag. Snip off the end, so a small stream of chocolate can come out. 
  4. Pipe a crisscross pattern of chocolate across the pomegranate seeds. Add another layer of pomegranate seeds, then more chocolate, and then the last layer of pomegranate seeds. 
  5. Finish with a pinch of sea salt on each of the pomegranate chocolate bites.
  6. Refrigerate for at least one hour before serving. After removing from the fridge, serve immediately.



Desserts

Lebanese Turmeric Cake

Contributed by The Blue Dove Foundation
Source: https://www.brainhq.com/brain-resources/brain-healthy-foods-nutrition/brain-healthy-recipes/lebanese-turmeric-cake/


INGREDIENTS

  • 1 1/2 cups semolina flour
  • 1/2 cup all-purpose flour
  • 1 teaspoon baking powder
  • 1 teaspoon ground turmeric
  • 1 1/8 cups white sugar
  • 1 cup milk
  • 1/2 cup melted butter
  • 1/2 cup slivered or blanched almonds


INSTRUCTIONS 

  • Preheat oven to 350 degrees.
  • Mix semolina, flour, baking powder, and turmeric and set aside.
  • In a separate bowl, mix milk and sugar until sugar is dissolved. Add flour mixture and melted butter and beat together.
  • Pour the batter into a greased, 9-inch round pan. Add almonds to the top.
  • Bake at 350 degrees for 25-30 minutes or until golden brown.