Spring is here, and it is bringing plenty of sun, showers, chocolate eggs, fresh fruits and veggies! Melons and asparagus are primetime Spring foods, so embrace the season and pick up some flavorful and bright produce at a local farmer’s market this weekend. Check out these two recipes for some seriously delicious inspiration!
Want to know what you’re eating? Here are the healthiest ingredients in this recipe:
Asparagus: This springtime super veggie is low in calories and packed with antioxidants, nutrients and vitamins. It is especially high in vitamin K which keeps your bones healthy and aids in blood clotting. Asparagus also has purines which help prevent a form of arthritis called gout. Not to mention that asparagus’ stalky green has one of the highest protein contents for vegetables at 3 grams per serving.
Cucumber: Technically a fruit, cucumbers are super hydrating because they are about 95% water. They are also a pretty great source of vitamin C and other B vitamins.
Mushrooms: Enjoy variety with low-calorie, low-sodium and cholesterol-free fungi! They are also full of vitamins and nutrients that assist in energy production, reduction of free-radical damage and cancer prevention. Additionally, mushrooms keep your immune system healthy and your cholesterol low!
Red Onion: Different colored onions vary in flavor and texture, but they are all packed with nutrients that improve immunity, reduce inflammation, regulate blood sugar and fight against free-radical damage. Simplified, free radicals are very reactive molecules that cause damage to surrounding molecules, including our bodies.
Mini Asparagus Lasagnas
Create tasty mini lasagnas in a 9×12 muffin tin using wonton wrappers!
I grated the cheese myself, but it’s easy to find pre-grated part-skim mozzarella at local grocery stores. However, the wonton wrappers may be tricky to find at a normal grocery store, so check out MD Oriental Market on Fowler Avenue. Choose an non-seasoned brand low in sodium.
Basically, layer two wonton wrappers with sauces, cheese, and vegetables.
I used homemade pesto and low-fat cheese sauce to layer my lasagna cups. For the cheese sauce, boil one cup unsweetened almond milk with one tablespoon whole white wheat flour. Remove from heat and stir in 1/2 cup part-skim mozzarella cheese and ground pepper. Turn this recipe vegan by using dairy-free cheese!
Try out this homemade pesto with kale, lemon, pistachios, garlic, olive oil, and basil! Add about two teaspoons to each of your lasagna cups.
Lightly cooked asparagus, mushrooms, red onion, and garlic with a little bit of olive oil. Stuff the cups and bake them at 375°C for about 15 minutes. Voila! You have twelve delicious and healthy mini lasagna cups.
Mini lasagnas are delicious, easy, and customizable! After trying this recipe, experiment with your own layers and toppings.
1 cup unsweetened plain almond milk
½ cup grated part-skim mozzarella cheese (use Daiya Free Mozzarella Cheese Shreds to make this recipe vegan)
1 tablespoon whole wheat white flour
2 cups sliced baby portabella mushrooms
2 minced garlic cloves or 2 tablespoons pre-minced garlic
½ bundle chopped asparagus
½ small red onion
24 wonton wrappers
¼ cup homemade pesto
Ground black pepper and Italian spices for seasoning
Olive oil for cooking
- Preheat oven to 375°C.
- Coat a 12-cup muffin tin with cooking spray and line each tin with one wonton wrapper.
- In a small pot, whisk the almond milk and flour together over medium heat until boiling. Once the mixture thickens mix in ground black pepper and the grated mozzarella cheese. Remove from heat.
- Add oil to pan. Add the mushrooms, garlic and spices and cook on medium heat.
- When the mushrooms begin to soften and darken, add the asparagus and cook until they begin to soften.
- Add two teaspoons of the pesto mixture and the cheese mixture to each muffin tin.
- Add about a tablespoon of the vegetable mixture to the tins.
- Press another wonton wrapper over the fillings.
- Add two more teaspoons of the cheese mixture and another tablespoon of the vegetables to the new wontons.
- Sprinkle with any leftover cheese, sauce or veggies.
- Bake the mini lasagnas for about 14 to 18 minutes or until the tips of the wonton wrappers are golden brown. Let cool and enjoy!
Note: The mini lasagnas are best served as they are, but they can be stored for a couple days in the fridge. For best results, reheat in the oven for about 5 minutes at 375°C.
Recipe adapted from EatingWell Magazine.
Honeydew and Cucumber Greek Salad
Mix up your average salad by using fruit instead of lettuce. Cucumber and honeydew are both very hydrating, so enjoy this salad on the upcoming hot days!
Mix the chopped fruits and vegetables with a little bit of lemon and a light vinaigrette. Top with feta cheese and ground pepper.
2 tsps lemon juice
2 tbsps olive oil
2 large chopped cucumbers
½ medium to large honeydew
1 small red onion
¼ cup balsamic vinegar
½ cup crumbled feta cheese
Black pepper for seasoning
- Combine lemon, vinegar and olive oil in a bowl.
- Mix in the melon and cucumbers.
- Let sit in the fridge for about 20 minutes.
- Top with feta and pepper.
- Enjoy immediately or store for later.