yourwellness for life Pan Roasted Atlantic Salmon
with Cherry Tomato Chutney

Prep Time: 30 minutes
Cook Time: 15 minutes
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Atlantic Salmon
4 6 oz portions of salmon filets
3 tbsp H.T. Traders extra virgin olive oil
1 tbsp Harris Teeter low-salt butter
1 tsp Farmers Market parsley, chopped
1 tsp Farmers Market tarragon, chopped
Salt and black pepper to taste

Cherry Tomato Chutney
1 pint Farmers Market cherry tomatoes
¼ cup diced onion
1 fresh bay leaf
2 tbsp H.T. Traders extra virgin olive oil
1 tbsp Farmers Market garlic, chopped
3 tbsp H.T. Traders white balsamic vinegar
2 tbsp white wine (optional)
2 Tbsp H.T. Traders extra virgin olive oil
1 tsp Farmers Market parsley, chopped
1 tsp Farmers Market tarragon, chopped

Heat a skillet large enough for the salmon over medium to high heat. When hot add oil. Season the salmon and carefully add to the pan. Caramelize the salmon Turn each piece over. Cook until desired doneness. Remove salmon from the pan and place on 6 plates. In the same sauté pan, cook onion and tomatoes over medium heat until tomatoes soften and onion is cooked. Add bay leaf and garlic. Cook 1 minute. Add vinegar and wine. Reduce liquid by ½. Add extra virgin olive oil. Bring back to one boil. Add herbs. Spoon over salmon.

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yourwellness for life Split Pea Soup
with Acorn Squash, Chopped Vegetable Salad and Goat Cheese Cream

Prep Time: 45 minutes
Cook Time: 1 ½ hours
Serves: 6
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Soup
¼ cup Farmer’s Market onion, diced
¼ cup Farmer’s Market carrot, diced
¼ cup Farmers Market fennel, diced
¼ cup Farmers Market celery, diced
1 tbsp Farmers Market garlic, chopped
1 Farmers Market bay leaf
2 tbsp H.T. Traders extra virgin olive oil
3 cups vegetable stock
1 cup HT Naturals split peas
1 tsp Sherry vinegar
1 tsp Sherry wine
Salt and pepper, to taste

On medium heat, cook vegetables and bay leaf in oil until soft. Stir in garlic and split peas. Add vegetable stock and simmer until tender. Puree and strain with a mesh strainer. Season with the remaining ingredients.

Squash
1 Farmers Market acorn squash, washed, peeled and sliced in ¼” pieces
1 tbsp H.T. Traders extra virgin olive oil
2 cloves Farmers Market garlic, sliced
2 oz Farmers Market thyme

Remove seeds from squash and marinate with sliced garlic, thyme, and olive oil. Grill until tender. Let cool, then cut into 1” chunks.

Salad
1 tbsp Farmer’s Market onion, diced
1 tbsp Farmer’s Market carrot, diced
1 tbsp Farmers Market fennel, diced
1 tbsp Farmer’s Market celery, diced
1 tsp H.T. Traders extra virgin olive oil
½ tsp sherry vinegar

Combine all ingredients and reserve.

Goat Cheese
2 tbsp creamy goat cheese
1 tbsp H.T. Naturals organic milk
2 pinches ground cumin
1 tsp Farmers Market chives, chopped

Combine all ingredients and reserve.

Assembly: Pour hot soup in bowls and drizzle with goat cheese. Toss the salad with the squash mixture and place in the center of a bowl.

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yourwellness for life Vegetarian Chili

Prep Time: 45 minutes
Cook Time: 2 hours
Serves: 4
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1 Farmers Market onion, finely diced
1 Farmers Mraket bay leaf
1 tbsp Farmers Market garlic, chopped
2 tbsp H.T. Traders extra virgin olive oil
2 tbsp Harris Teeter chili powder
¼ cup Harris Teeter chopped tomatoes, canned
3 anaheim chilis, roasted and julienne
2 H.T. Traders roasted red peppers, julienne
3 dry chipotle chilis
1 ¾ cup dried beans; pre-cooked
1 cup vegetable stock
Zest of 1 Farmers Market lime
Juice of one half a lime
2 tbsp cilantro, thin strips
H.T. Traders Red Chili sauce to taste
2 cups Swiss chard, torn
2 cups Farmers Market spinach, washed
2 tbsp H.T. Traders extra virgin olive oil
1 tsp Farmers Market garlic, chopped
1 tsp Farmers Market shallot, chopped
Salt and pepper to taste

Sauté onion, bay leaf and garlic in 2 Tbsp olive oil until soft. Add chili powder and cook 1 minute. Add tomatoes and cook 1 minute. Add peppers, chilis and beans. Add stock and simmer ten minutes. Season with lime zest and juice, cilantro, hot sauce, salt and pepper. In a separate sauté pan, heat 2 tbsp oil, add shallots and garlic. Cook ten seconds. Add spinach and chard. Toss, season with salt and pepper and cook until wilted. Serve over cornbread or basmati rice.

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yourwellness for life Vegetarian Lasagna
with Parmesan Tomato Sauce

Prep Time: 2 hours
Cook Time: 1 hour
Serves: 8 - 10
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Parmesan Tomato Sauce
1/4 cup fine diced onion
6 Tbsp H.T. Traders olive oil
1 Tbsp garlic chopped
1/2 cup white wheat flour
1/2 cup canned Harris Teeter chopped canned tomatoes in juice
3 cups H.T. Naturals skim milk
3/4 cup low fat parmesan cheese
1 tsp ground black pepper
1 pinch nutmeg

In a 1 1/2 qt pot melt butter with onions. When soft add garlic. Stir and add flour. Cook 2 minutes. Add tomatoes. Cook 1 more minute. Add milk. Stirring frequently bring to a simmer. Let simmer 5 minutes. Stir in parmesan cheese. Set aside. This can be made several days earlier, store in refrigerator until ready to prepare.

Vegetable Lasagna
12 Harris Teeter whole grain lasagna sheets
2 lbs Farmers Market zucchini, sliced thin on a bias
1/2 lb Farmers Market broccoli, cut into small florets, slice stem in 1/8” rounds
1 lb Farmers Market spinach, stems removed and washed
1 vine Farmers Market ripe tomato, sliced thin
2 tbsp Farmers Market garlic, chopped
2 tbsp Farmers Market shallots, chopped
32 oz Harris Teeter cottage cheese
2 1/2 cup Harris Teeter shredded mozzarella
1 tsp dry basil
1 tsp dried oregano
H.T. Traders extra virgin olive oil to drizzle and to cook
one batch parmesan tomato sauce

Place the tomato on a non stick cookie sheet in a single layer. Sprinkle with oil, salt and pepper. Bake at 250*F for about 30 minutes or until dry. In a large pot of boiling salted water cook lasagna sheets for 6 minutes. Drain and rinse. Saute’ zucchini slices in 3 tablespoons oil with 1/2 the garlic and shallots. Blanch each separately in boiling water, keeping them al dente. Saute’ the spinach with 2 Tbsp oil and remaining garlic and shallots, just to wilt. Mix Cottage cheese, herbs and 1/2 cup mozzarella in a bowl. Place a thin layer of sauce in a 9” x 13” x 2” oven proof pan. Arrange 4 lasagna noodle to cover the bottom. Layer with 1/3 of the cottage cheese mixture, zucchini, and the sauce. Place another 4 lasagna noodles to cover and layer with ½ cheese, spinach and broccoli and dauce.

Cover with remaining lasagna noodles. Spread with remaining cheese. Pour remaining sauce on the top. Bake at 350* for about 45 minutes or until bubbly. If the top begins to darken cover with aluminum foil. When ready remove from the oven and let rest 5 minutes. Cut into 8 - 10 portions. Saute broccoli florets in 2 Tbsp olive oil, season with salt and pepper. Garnish the lasagna with the florets.

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yourwellness for life Polenta Chard Veggie Burger

Prep Time: 45 minutes
Cook Time: 10 minutes
Serves: 4
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Burger Filling
½ cup Farmers Market, onion, diced
1 tsp Farmers Market garlic, chopped
2 tbsp Farmers Market fennel bulb, diced
3 tbsp H.T. Traders extra virgin olive oil
8 spears asparagus cut in ¼” pieces
12 Farmers Market green beans cut in ¼” pieces
1 cup cooked polenta
1 tbsp Farmers Market parsley, chopped
1 tbsp Farmers Market rosemary, chopped
2 tbsp goat cheese or soy based cheese
Harris Teeter salt and pepper to taste

Cook onion, garlic and fennel in oil until soft. Add asparagus and green beans. Cook 1 minute. Cool flat. Add polenta, herbs and goat cheese. Season with salt and pepper. Form into patties.

Chard Leaves
8 large Farmers Market swiss chard leaves, remove stem
½ tsp HT Traders extra virgin olive oil
Salt and black pepper, to season

Steam or blanch chard to soften. Cool and dry on paper towel. Lay 2 leaves flat; overlap the center to form a solid piece of chard. Place patty in center. Fold chard over to seal patty. Trim off excess chard. To grill, rub with oil and season with salt and pepper. Grill to heat through or pan sear to caramelize and heat through. Serve on a bun or salad.

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