Weekly News & Insights

Apples and Sweet Potatoes

on June 24, 2016


3-5 sweet potatoes peeled and chopped

2 apples chopped

½ medium onion chopped

1-2 garlic cloves peeled and minced

1 tsp. cinnamon


Heat a pan on medium low

Add coconut oil or your favorite cooking oil

Cook the sweet potatoes until they are only slightly firm in the middle

Add apples, onion, and garlic

Cook for about 5 minutes more

Sprinkle on cinnamon and give it a good stir

read more
acassaraApples and Sweet Potatoes

Zucchini Pie

on March 2, 2016

(Serves 6)

Food types per serving: ½ Protein, 2 Vegetable, 1 Oil


Extra virgin olive oil

Zucchini (use a mixture of green and yellow) 1/3 cup scallions, sliced thin

Garlic cloves, minced

1 tsp. dried marjoram

½ tsp. salt

¼ tsp. freshly ground black pepper

½ cup chopped fresh dill

1/3 cup chopped fresh parsley

5 extra large eggs (organic)

3 egg whites

2 roma tomatoes, thinly sliced


Preheat oven to 325°.

Spray a 9" round baking dish with olive oil and set aside.

Cut zucchini into medium-thin slices.

Heat olive oil in large skillet over medium heat.

Add the zucchini, scallions, garlic, marjoram, salt and pepper.

Cook, stirring frequently, until zucchini begins to brown, about 5-7 minutes.

Drain and discard any liquid. Transfer to a large bowl.

Beat eggs with the egg whites and add to the zucchini mixture, along with the dill and parsley.

Pour into prepared baking dish.

Decorate the top with sliced tomatoes and bake for 50-60 minutes until the eggs are set and top is browned.

Serve immediately or at room temperature.

read more
acassaraZucchini Pie

Thai Vinaigrette

on March 2, 2016

(Serves 4)

Food types per serving: 1½ Oil


2 Tbsp. fresh lime juice

2 Tbsp. unseasoned rice vinegar 1 Tbsp. Braggs Liquid Aminos

Garlic clove, minced

Fresh minced mint leaves

3 Tbsp. chopped fresh basil

2 Tbsp. chopped fresh cilantro

1 Tbsp. fresh ginger, peeled and finely minced

½ Tbsp. hot chili oil

Extra virgin olive oil 1 Tbsp. sesame oil

½ Tsp. red pepper flakes (optional)

Sea salt and freshly ground pepper to taste


Blend all ingredients in a food processor or blender.

When smooth, taste, and add salt and pepper as needed.

If you prefer a spicier flavor, increase the red pepper.

read more
acassaraThai Vinaigrette

Peach Salsa

on March 2, 2016

(Serves 8 at ~½ cup each)

Food types per serving: ½ Fruit


4 peaches or nectarines, diced 1/3 cup minced red onion

2 Tbsp. chopped fresh mint

2 Tbsp. chopped fresh cilantro or parsley 1 Tbsp. seeded and minced jalapeño chile

1 Tbsp. grated orange zest 2 Tbsp. fresh orange juice 2 Tbsp. fresh lime juice

Sea salt and freshly ground pepper to taste


Combine all ingredients in a large bowl, except salt and pepper. Toss gently.

Cover and chill for 30-60 minutes.

Allow to warm to room temperature before serving, and stir in salt/pepper to taste.

Serve with seafood.

read more
acassaraPeach Salsa

Zucchini "Pasta"

on January 19, 2016

(Serves 4)

Food types per serving: 2 Vegetable, ¼ Protein (including ½ Nut/Seed serving), 1 Oil


1 cups cherry tomatoes, sliced in half (use yellow, orange & red for colorful presentation)

1 clove garlic, thinly sliced or crushed

¼ cup pine nuts (or chopped walnuts)

3 Tbsp. torn fresh basil, plus extra for garnish

2 Tbsp. extra virgin olive oil, plus more for drizzling

1 medium zucchini, grated or thinly sliced lengthwise and cut into ¼" long strips

Sea salt to taste

1 garlic clove, finely minced

¼ tsp. sea salt

Freshly ground black pepper to taste 1 Tbsp. sesame oil

1 Tbsp. extra virgin olive oil


To cut zucchini, use a food processor with a grating blade if possible; or use a hand grater or mandoline.

In a serving bowl, combine tomatoes, garlic, walnuts, basil, and oil.

Add salt and let stand 20 minutes.

Toss with zucchini and garnish with basil.

read more
acassaraZucchini "Pasta"

Cauliflower & Kale Salad

on January 19, 2016

(Serves 6)

Food types per serving: 2 Vegetable (including small portion of Fresh Greens), 1 Oil


1 small bunch kale (4-5 leaves)

1 pint cherry tomatoes, halved

3 scallions, finely chopped

¼ cup fresh parsley/basil/cilantro, minced

1 small head cauliflower

2 Tbsp. lemon juice


Cut away the center stalk from the kale and discard.

Finely chop the kale leaves.

Add to a large bowl, along with the cherry tomatoes, green onion, and herbs.

Grate cauliflower using the large holes of a grater.

Add to the bowl and mix until well combined.

In a small bowl, whisk together remaining ingredients.

Pour dressing onto the veggies and toss gently.

Taste and season with additional salt if needed.

Add more sesame oil if needed for taste.

Allow to sit for 15 minutes for flavors to blend. Leftovers may be refrigerated; kale and cauliflower will stay crunchy.

read more
acassaraCauliflower & Kale Salad

Marinated Veggies

on January 19, 2016

(Serves 10+ at ~1 cup each)

Food types per serving: 1 Vegetable, 1-2 Oil (depending on how many olives you eat)


½ cup extra virgin olive oil

¼ cup balsamic vinegar

1 tsp. each: dried oregano and basil OR 2 Tbsp. chopped fresh

2 cloves garlic, slivered

½ tsp. kosher or sea salt


15-oz. can artichoke hearts in water, drained, cut in halves or quarters

15-oz. can hearts of palm, drained and cut into ¼" slices

15-oz. can pitted black olives, drained

½ lb. mushrooms, cleaned and quartered

¼-½ tsp. chili powder

1 cup whole almonds

1 cup whole hazelnuts

1 cup pecan halves

1 cup walnut halves


This recipe makes the perfect dish for a potluck event. Keep in mind that 10 olives are equal to 1 serving of Oils.

Mix marinade ingredients in a jar.

Mix veggies in a bowl and pour marinade over.

For best flavor, marinate 4‐8 hours in the refrigerator, tossing frequently.

Serve with toothpicks at room temperature.

Leftovers will last several days in the refrigerator. (Any leftover marinade makes a great salad dressing for greens).

read more
acassaraMarinated Veggies

Spicy Mixed Nuts

on January 19, 2016

(24 servings at 3 Tbsp. each)

Food types per serving: ½ Protein (1 daily serving of Nut/Seed)


3 Tbsp. extra virgin olive oil 2 cloves garlic, minced

1 tsp. wheat-free tamari sauce

½ tsp. ground cumin 1 tsp. curry powder


Preheat oven to 350°. In a heavy skillet, heat oil over medium heat.

Sauté garlic for 20 seconds, stirring constantly so as not to burn.

Add remaining spices and stir well.

Then add nuts and mix well until all nuts are coated with spices.

Transfer mixture to a baking sheet.

Bake 15-20 minutes, stirring every 3-4 minutes to be sure all nuts are evenly baked and do not burn.

Remove from oven and cool. Store in an airtight container.

read more
acassaraSpicy Mixed Nuts

Watermelon Jicama Salad

on July 17, 2015

Submitted by Laura P.


1/4 Cup Orange Juice

1/4 Cup Lime Juice

1 tsp Lime Zest

2 Tbsp Agave

Kosher Salt

1 Jicama, cut into matchstick pieces

1 Small to Medium sized Watermelon, chopped

2 Tbsp Mint Leave


Combine, chill and serve.

read more
acassaraWatermelon Jicama Salad

Tomatillo Salsa

on July 17, 2015

Submitted by Donna N.


5-6 medium tomatillo – cut in half

1 small onion – quartered

5 cloves of garlic

1/3 bunch fresh cilantro

Juice of half a lime

Salt to taste


Brush olive oil on first three ingredients and roast in over for 20-30 minutes (until turning brown)

Once roasting in done, puree all ingredients in food processor

read more
acassaraTomatillo Salsa