Natural and Sustainable

Healthy, Wealthy, and Wise Recipes For Natural Living

•Lemony Green Beans:

1 1/2 lb. green beans, trimmed, or three 9-oz. pkg. frozen whole green beans.

3 Tbsp. extra-virgin olive oil.

3 large shallots, cut in thin wedges.

6 cloves garlic, thinly sliced.

1 Tbsp. finely shredded lemon peel.

1/2 tsp. salt.

1/8 tsp. ground black pepper.

Lemon wedges.

1. In a 12-inch skillet cook beans in lightly salted boiling water for 2 to 5 minutes or until barely crisp-tender. Drain; rinse benas with cold water. Set aside.

2. In same skillet heat oil over medium-high heat. Add shallots and garlic. Cook, stirring occasionally, for 2 to 3 minutes or until softened and beginning to brown. Add green beans. Toss for 1 to 2 minutes or until heated through. Remove from heat. Stir in lemon peel, salt, and pepper. Serve with lemon wedges. Makes 8 servings.
(Each serving: 80 cal., 5 g fat (1g sat. fat), 152 mg sodium, 9g carbo, 3 g fiber, 2g protein. Daily values: 12% vit. A, 41% vit. C, 4% calcium, 6% iron.)

•Jeweled Spaghetti Squash:

1 3-to 3 1/2 lb. spaghetti squash.

1/2 cup water.

1/2 cup orange juice.

3/4 cup dried tart cherries.

2 Tbsp. butter.

1/4 cup chopped walnuts.

1/4 cup snipped fresh Italian (flat-leaf) parsley.

1/2 tsp. salt.

1/8 tsp. ground black pepper.

1. Halve squash lengthwise, discard seeds. Place one squash half, cut side down, in microwave-safe baking dish with 1/4 cup water. Cover with plastic wrap, turning back a corner of wrap to allow steam to escape. Micro-cook, covered, on high (100% power) for 20 to 22 minutes or until tender, turning once. Keep warm. Replace water; repeat with remaining squash.

2. Using a fork, scrape stringy squash pulp from shells into a bowl. Discard shell.

3. In saucepan bring orange juice to boiling. Remove from heat. Add cherries; let stand 10 minutes. In skillet cook nuts in hot butter over medium heat 2 to 3 minutes or until toasted, stirring occasionally.

4. Add cherries and juice, toasted walnuts, parsley, salt and pepper to squash pulp. Toss to coat. Serve warm. Makes 8 (about 2/3 cup) servings.
(Each serving: 135 cal., 6g fat (2 g sat. fat), 8 mg chol., 190 mg sodium, 20 g carbo, 1 g fiber, 2 g protein, Daily values: 14% vit A, 21% vit. C, 4 % calcium, 5% iron.)

•Rosemary Beef Tenderloin:

1 recipe of Dijon Spread…(in a small bowl cobine 2 tbs. Dijon style mustard; 1 tbs. EVOO, 1 tbs. snipped fresh rosemary; 3 cloves of garlic, minced; 3/4 tsp. salt; and 1/4 tsp. pepper)

1 2 1/2 to 3 lb. center-cut beef tenderloin roast or boneledd pork top loin roast. (order a center-cut tenderloin from the butcher or meat counter ahead of time. The center cut holds its shape best during roasting.)

1 4 to 6 oz. log garlic and herb goast cheese (chèvre), cut crosswise in 8 slices, or half an 8-oz tub cream cheese spread with chive and onion.

Snipped fresh rosemary.

Garnishes such as figs, additional rosemary, steamed beets, or steamed baby artichokes.

1. Preheat oven to 425°F. Prepare Dijon Spread. Spread over roast. Place roast on rack in shallow roasting pan.

2. Place roast in oven. For medium rare doneness, roast the beef, uncovered, for 35 to 40 minutes or until internal temperature registers 135°F on an instant-read thermometer. Cover with foil; let stand 15 minutes before slicing. Meat temperature will rise about 10°F on standing. (For medium doneness, roast, uncovered, for 45 to 50 minutes or until meat reaches 150°F. Cover and let stand as directed above.

3. Cut roast into 8 slices about 1 to 1 1/2 inch apart, cutting to, nut not through, bottom of the meat. Tuck a slice of goat cheese into each cut (or spoon 1 tablespoon cream cheese into each cut). Sprinlle with additional rosemary. To serve, slice through the meat between each cheese portion. Serve roast with figs, steamed beets, and steamed baby artichokes. Makes 8 servings.
(Each serving: 275 cal., 14 g fat, (6

*Natural and Sustainable Living Tip: Make yourself try one new things a week, be it a new drink or a new activity. Even if it turns out to be gross or not your cup of tea, it was worth it to give it a go. Never short-change yourself the opportunity to try something you wouldn’t otherwise, who knows you might find your “new” regular drink or routine.