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Chickpeas are a fabulous legume used in all sorts of recipes. Used in vegetarian burgers, soups, dips, and salads, chickpeas could win an award for their versatility and nutrients. Chickpeas are high in fiber and a great source of plant-based protein. Incorporating fiber and protein-rich foods like chickpeas into your diet is a great way to give your body the nutrients it needs. Your body will feel the difference.

This chickpea-dill salad recipe is awesome because it is a more affordable and nutritious version of chicken salad. Substituting plant-based proteins like beans for animal proteins like chicken, is a great way to lower the cost without altering the nutrition. Fresh cucumber, onion, and dill give a cool refreshment to every bite.

The combination of lemon-dill dressing with cucumber and chickpeas mixes for a really special salad recipe.

Ingredients

1 can chickpeas (15oz.)
1 large cucumber, diced
¼ c. fresh dill, chopped
½ small red onion, diced

Lemon-Dill Dressing
¼ c. tahini
¼ c. water
1 tsp. black pepper
¼ c. fresh dill
2 tbsps. parsley
½ lemon, squeezed & zested (OR about 2.5 tbsps. of lemon juice)
2 large garlic cloves, minced (OR about 1.5 tbsp. garlic powder)
Pinch of salt and crushed red pepper

Combine chickpeas, diced cucumber, diced onion, and fresh dill in a large bowl. In a large food processor blend the dressing ingredients until smooth and saucy. Taste as you add ingredients, and add more of what you think the dressing needs. I liked the flavors of extra lemon and dill in this dressing. Add the lemon-dill dressing from the food processor to the chickpea mixture, and stir to combine with a large spoon.

I found that this chickpea salad is amazing stuffed in pita pockets with freshly diced tomatoes. It tastes great served in lettuce wraps too.

Happy Cooking!

 

Madeleine Wirth

Madeleine is a senior at James Madison University, studying to be a registered dietitian. She loves exploring recipes with fresh and nutritious ingredients. As a native to the Shenandoah Valley, she passionately supports the local food economy in Harrisonburg

With garden surpluses and beautiful vegetable picks at the Food Co-op, produce is abundant in late summer. Veggie Pasta is a resourceful way to make a highly nutritious meal using some of the sweetest vegetables out there.

I picked up a few vegetables of different colors for this recipe: green zucchini, purple onion, and red, orange, and dark crimson tomatoes. Depending on what you have available in your refrigerator, this recipe can incorporate a combination of different veggies like yellow squash, green zucchini, green peas, or sweet peppers! With a few simple herbs and rich creamy cheese, this meal is high in vitamins, fiber, and protein.

Ingredients
1 cup parmesan, grated
5.3 oz. Basil & Olive Oil Asiago cheese, grated (available at the coop)
1 medium zucchini, diced
2 medium tomatoes, diced
1 small purple onion, diced
2 cloves garlic, minced
1 handful fresh basil, chopped
2 tsp. fresh parsley, chopped
2 T. black pepper
1 tsp. salt
1 T. red pepper flakes, crushed
2 T. olive oil
1 lb. whole wheat pasta (farfalle, penne or rotini)

Boil pasta for approx. 11 minutes or until al dente. In a large sauté pan, sauté zucchini for about 3 minutes before adding onion, basil, pepper, salt, and parsley. Simmer for about 3 minutes. Turn heat to low, and add diced tomatoes. Allow tomatoes to absorb flavor for about 2 minutes, then turn stove off. Avoid simmering the tomatoes too long (tomatoes will turn soupy if cooked too long). Add the vegetables to the pot of pasta, but avoid adding much tomato juice to the pasta. Toss pasta with grated cheese and red pepper flakes.

I love this recipe. I prepare a big bowl of it, and pack up for lunch during the week! This dish is also great for potluck parties.

Happy cooking!

 

Madeleine Wirth

Madeleine is a senior at James Madison University, studying to be a registered dietitian. She loves exploring recipes with fresh and nutritious ingredients. As a native to the Shenandoah Valley, she passionately supports the local food economy in Harrisonburg!

By Tiffany Wu – Makes 12 muffins

These blueberry coconut muffins take full advantage of blueberry season and are bursting with flavor. The shredded coconut complements the blueberries nicely and adds a tropical twist to the muffins. In place of eggs, I used ground flax seed dissolved in hot water. The flax seed and water mixture is commonly used in vegan baking and binds the muffin batter nicely. I also made my own flour by blending oats on high speed for 30 seconds. You could easily make this recipe gluten free by using gluten free oats.

 

Ingredients:

2 tbsp. ground flax seed dissolved in 5 tbsp. hot water

½ cup almond milk

1 ½ tsp. baking soda

1 cup applesauce

2 tbsp. coconut oil, melted

1/2 cup brown sugar

1 ½ cups oat flour

½ cup shredded coconut, plus more for topping

1 ¼ cup blueberries (can use fresh or frozen)

Coconut Oil Spray

 

 

 

 

 

 

 

Directions:

1. Preheat oven to 375 degrees.
2. Place ground flax seed into a small bowl and mix with 5 tbsp. hot water.

Mixture should thicken after 5-10 minutes and have a gel like consistency.

3. Blend oats in a blender until they turn into flour.
4. Add melted coconut oil to a large bowl. Next, add in applesauce, brown sugar, and flax seed mixture. Mix thoroughly to combine all ingredients. Next, add oat flour, baking soda, shredded coconut, and almond milk and mix all ingredients together.
5. Gently fold blueberries into the muffin batter.
6. Line a muffin tin with 12 muffin liners and spray each liner with a touch of coconut oil. Divide batter between the twelve muffin liners. Top each muffin with a bit more shredded coconut. Bake for 20-24 minutes until a toothpick inserted into the center of the muffin comes out clean.
7. Once muffins are done baking, let them cool for 15 minutes before enjoying!

 

 

By Tiffany Wu / Guest Blogger

Tiffany is a student at JMU, majoring in dietetics. Her family owned a Chinese restaurant when she was growing up, so her passion for food and cooking began at an early age. She especially likes creating delicious and healthy plant-based recipes.

May is my favorite month, not only because it marks the beginning of summer, but also because I have many fond memories of strawberry picking in mid-May. Buying local Virginia-grown strawberries here at the Food Co-op is a great alternative to picking your own fruit, especially if you do not have the time to visit a strawberry farm. The strawberries I bought at the Food Co-op were delicious and perfectly ripe.
Strawberries are my favorite fruit. Finding a perfectly sweet, juicy and bite-sized strawberry will just warm your heart in contentment! These fruits are great in smoothies, yogurt, and salads. It is important to eat plenty of raw fruits to allow your body to absorb the maximum nutrients. High in antioxidants like Vitamin C and manganese as well as potassium and vitamin K, strawberries are sweet sources of necessary vitamins that are best available to your body when eaten raw. Pack a cup of strawberries with your lunch, or nibble on them as a sweet snack or dessert!
The season for strawberries peaks in late May, so now is the perfect time to plan out all your favorite fresh strawberry recipes. This pie is oh-so-yummy as a dessert on summer evenings and certainly easy enough to prepare for the next cook-out or dinner with friends. The recipe takes no time at all; in total, I prepared this strawberry pie within 30 minutes. Aside from baking the crust a bit, this pie does not require baking in the oven. I love that this recipe is “no-bake” because this makes it even easier to prepare! The ingredient list calls for a lot of strawberries (about 2 pints of strawberries from the Co-op), packing the pie with lots of the awesome and natural fruit sugars. Check out the recipe below.

Ingredients (Makes 1 pie)
2 pints strawberries, sliced (approximately 4 c.)
2 cups sugar
16 oz. or 1 block of cream cheese (best used at room temperature)
1 pie crust, purchased or homemade

Bake the pie crust at 375 degrees for 12 minutes or until golden brown. Remove from oven and place cream cheese in the crust. As the cream cheese melts, it will become easily spreadable. Spread the cream cheese to create a base a layer on the crust. Layer the cream cheese with half the sliced strawberries (approximately 2 cups). Create the strawberry sauce by combining the remaining sliced strawberries and 2 cups of sugar in a nonstick pot. Simmer the mixture on the stove to release the natural fruit sugars, and a syrup-like liquid will form. Boil the strawberry syrup sauce for about 15 minutes until the syrup thickens to a sauce. Stir frequently to avoid burning the sugar. Next, pour the hot strawberry sauce over the sliced strawberry layer. Allow the pie to cool for several hours before serving. Store in the refrigerator.
The cream cheese base layer contributes a great contrasting texture and creaminess to the pie. If your diet does not include dairy ingredients, vegan cream cheese can be made within 48 hours using raw cashews, apple cider vinegar, water, and lemon juice. You can also purchase vegan cream cheese (Tofutti) at the Food Co-Op, which will supply an equally creamy texture.
I bought my own pie crust, but if you are more adventurous than I was feeling, try making your own crust! Recipes for pie crust are not complicated; simply mix several ingredients and bake. However, this process will tack on quite a bit of time to baking. I found my strawberry pie was delicious inside a store-bought crust!
I hope fresh strawberries make it home with you after your next trip to the Co-Op. You will be delighted with the natural sweetness of the little fruits especially in this simple Strawberry Cream Cheese Pie!
Happy cooking!