Roasted Sweet Potato Salad with a Apple Maple Vinaigrette

Sweet Potato Salad

This golden roasted sweet potato salad with arugula, pecans, dried cranberries, goat cheese, and a wonderfully delicious Apple Maple Vinaigrette makes for a great accompaniment to just about any meal.

Cooks Notes

Goat cheese can be purchased plain or with added flavors. Like Basil, Rosemary and even Honey.

This recipe is using goat cheese with honey. Though you can opt for other flavors or just plan goat cheese.


True to their name, sweet potatoes have a naturally sweet flavor, which is further enhanced through cooking methods like roasting.

Kathleen Goodwin, RD of the Diet Channel says that sweet potatoes come in 2nd on a list of the top 10 most nutritious super foods.

As for the leafy green in this salad called rocket, another name for arugula, it has a distinctive peppery crunch and is a great addition to any salad that has vegetables or fruit.


Try These Deliciously Yummy Salads Made With Arugula


Roasted Sweet Potato Salad with a Apple Maple Vinaigrette

For the Salad

3 large sweet potatoes (about 2 pounds total)

2 tablespoons olive oil

1 teaspoon Himalayan salt

1/2 teaspoon freshly ground black pepper

2 packed cups arugula

1/2 cup pecan halves

1/2 cup dried cranberries

4 ounces goat cheese

For the Dressing

2 tablespoon apple cider vinegar

1 tablespoon Dijon mustard

1 tablespoon maple syrup

1/2 teaspoon ground cumin

1/2 teaspoon smoked paprika

1/4 teaspoon Himalayan salt

1/4 cup olive oil

Arrange a rack in the middle of the oven and heat the oven to 425°F.

Peel the sweet potatoes and cut into 3/4-inch cubes. Place on a rimmed baking sheet lined with aluminum foil.

Add olive oil, salt, and black pepper, and toss to combine. Spread out into a single layer.

Cover baking sheet with aluminum foil and roast for 10 minutes. Remove foil and continue roasting for another 10 minutes.

Remove from oven and let cool for at least 10 minutes. Spoon roasted sweet potato into a large salad bowl, cover and place the bowl in refrigerator.

Meanwhile, make the dressing.

Place apple cider vinegar, Dijon mustard, maple syrup, ground cumin, smoked paprika, and salt in a medium bowl and whisk to combine.

While whisking gradually add olive oil in a steady stream and whisk until the dressing is combined and emulsified.

Remove salad bowl from fridge and add the arugula, pecan halves, dried cranberries, and crumbled goat cheese into the bowl.

Drizzle with the dressing and toss to combine.

Plate and eat alone or with your favorite protein.


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More Deliciously Yummy Recipes

Bruschetta with Chicken Salad & Cheddar Cheese

In the United States, the word Bruschetta is used to refer to a prepared topping, which is typically sold in jars at local markets and are usually tomato-based.

An example of viewing Bruschetta in the U.S as a topping, is – Healthy Canning – a website that aims to direct people towards information on canning that is safe and healthy.

One of their posts is – Bruschetta in a jar: tomatoes in dry white wine with basil and oregano.

The article goes on to say, “Open a jar, drain, and serve on toasted Italian bread with a good Italian cheese and a drizzle of fruity olive oil.”

Here is a photo of Healthy Canning’s Bruschetta in a jar. It’s a delicious looking canned tomatoes with wine, and herbs.

Check Out Healthy Canning For Healthy Recipes and How To Safely Can Them

What Is A Bruschetta

Actually though, a tomato based Bruschetta is unheard of in Italy.

As this image shows, a product of Italy jarred sweet peppers offered as a Bruschetta topping.

In Italy, a Bruschetta is an antipasto dish starter that is prepared with toasting or grilling bread (typically Italian bread) and rubbing it with garlic and topped with olive oil and salt.

In other words, a Bruschetta is a fancy way of saying, “put it on toast”.

Toppings for a Bruschetta can include, Healthy Canning’s canned tomatoes, wine and herbs or vegetables, fruit, beans, cured meats and cheese.

Or try this Sweet Tomato Chutney as a Bruschetta topping. It is made with Roma and heritage orange tomatoes, garlic, sweet onion and spices.

The recipe featured is sliced whole wheat French bread Bruschetta topped with a chicken salad and cheddar cheese.

Bruschetta can be served hot or cold, and is always a quick and easy appetizer to any casual meal.

History of Bruschetta

Bruschetta originated in Italy during 15th century.

The dish though, can be traced back to Ancient Rome when olive growers would bring their olives to a local olive press and taste a sample of their freshly pressed oil using a slice of bread.

Typically, bruschetta is served as a snack or appetizer.

It can also be made for brunch, or prepared and taken to parties, dinner gatherings and potlucks.

Bruschetta with Chicken Salad & Cheddar Cheese

For the Bruschetta

1 loaf whole wheat Italian or French bread, sliced thick, about 1 1/2 inch slice

1/2 – 1 cup olive oil

1 teaspoon Harissa seasoning, optional

Salt and black pepper to taste

Brush olive oil onto bread slices, one side only.

Next sprinkle some Harissa seasoning over olive oil brushed bread slices.

Place bread into a large iron skillet and place skillet under broiler and broil bread until lightly toasted.

Remove skillet from heat and set toasted bread aside.

The Cheese

1 slice mild cheddar cheese per bread slice

The Salad

2 cups cooked shredded chopped chicken breast or shredded chopped rotisserie chicken

1/3 cup mayonnaise

2 tablespoons sweet pickled relish

1/2 cup chopped celery

1/4 cup chopped white onion

salt and pepper to taste

In a large bowl place all prepared salad ingredients and mix until well combined.

Spoon 2 or 3 heaping tablespoons of salad on to bruschetta.

Next top bruschetta and chicken salad with a slice of cheese.

Place and arrange bruschetta slices with toppings into a large cast iron skillet.

Put skillet under high heat broiler until cheese is melted and bubbling a little but not burnt.

Plate bruschetta and eat alone or with a side dish of your choice. Here bruschetta is plated with a broccoli slaw.

Want a fruity chicken salad to top your Bruschetta? Then you love preparing this Mango Guacamole Chicken Salad.


Cranberry Walnut Mandarin Orange Salad

Cranberry Walnut Mandarin Orange Salad

Fruit salad just got more delicious with this cranberry mandarin orange and walnut salad.

Apart from the sugar, it’s full of healthy ingredients and certain to be popular on your dinner table.

Close-up Cranberry Walnut Mandarin Orange Salad
Close-Up Detail of a Cranberry Walnut Mandarin Salad

Healthy Fresh Cranberries

Cranberries are small, hard, round, red fruits with a flavor that many describe as both bitter and sour.

They grow on vines in freshwater bogs, mostly in the northern United States and southern Canada.

They’re related to blueberries and wintergreen.

Native Americans first used them for food, fabric dye, and medicine. Sailors used to eat them to prevent scurvy while at sea.

Just one cup of raw fruit has this much vitamins and minerals:

  • 25% RDA of vitamin C
  • 9% RDA of vitamin A
  • 8% RDA of vitamin E
  • 6% RDA of vitamin K
  • 8% RDA of vitamin B-complex
  • 2% RDA of potassium
  • 1% RDA of iron and calcium
  • 16% RDA of manganese
  • 7% RDA of copper

Cranberries also have these antioxidants:

  • Quercetin
  • Myricetin
  • Peonidin
  • Ursolic acid
  • A-type proanthocyanidins

Fresh cranberries are 88% water as well.

Healthy Thyme

Thyme is an herb that can add so much flavor to a dish with so many health benefits.

The scent of thyme can boost your mood by the wonderful smell it gives off.

Cooking is relaxing, and when you remove the leaves from the stems, a wonderful order is admitted and that smell relaxes your mind even more.

Eating thyme can help lower heart rate and blood pressure.

The natural oils of thyme can also help repel mosquitoes.

Other Ingredients

This salad also supports digestion with celery and walnuts.

And consummation of both have been linked to lower blood pressure and cholesterol levels.

Cranberry Walnut Mandarin Orange Salad

Spoon of Cranberry Walnut Mandarin Orange Salad over a floral serving dish

3 cups fresh cranberries, washed well

2 cups celery, sliced thinly

3 mandarin oranges, peeled, separated into segments

1/8 tsp. Himalayan salt

2/3 cups sugar

1/2 lime, juice and zest

2 Tablespoons fresh thyme leaves, roughly chopped + more for garnish

1 cup walnuts, chopped

Put the cranberries in a food processor and pulse about 30 seconds into a ground mixture.

Transfer to a large mixing bowl.

Add the celery, oranges, salt, sugar, lime juice, zest and chopped thyme. Toss and blend folding together all the ingredients.

Refrigerate a couple of hours before serving.

Refrigerator a glass bowl of Cranberry Walnut Mandarin Orange Salad
Refrigerating A Bowl Of Cranberry Walnut Mandarin Orange Salad

Asian Pear Carrot and Daikon Radish Sprouts

Asian pears, also known as apple pears, are a healthy treat that present the best qualities of both the apple and pear.

The fruit is crunchy and sweet fruit that grows to be round like an apple. They do not change texture after picking or storage as do European pears such as the Bartlett or Comice.

Chilling Asian pearsChilling an Asian pear before eating can enhance the delicious flavor.

Asian Pear Health Benefits

According to OAW Health – if you have any of the following health problems, they suggest adding pears to your diet with these few noted health issues among many others:

• Acid reflux

• High cholesterol

• Gas – bloating – constipation – diarrhea

• Intestinal inflammation

• Insulin resistance

• Weight gain

What To Do With The Asian Pear

The pear is often given as a gift throughout East Asia, due to its long shelf-life and delicious flavor.

Because of its wonderful texture, you can enjoy these pears in stir-fries, as well as salads.

And how ironic, as the Asian pear is also called a “salad pear” in Japan.

Asian Pear Carrot and Daikon Radish Sprouts

1 cup daikon radish sprouts

2 cups Asian pears, washed and corded and chop into medium sized pieces

1 1/2 tbsp rice wine vinegar

1/4 tsp red pepper flakes chili flakes

1/8 tsp white pepper

2 1/2 tbsp raw honey

Combine vinegar, red pepper flakes, white pepper and honey – mix well until honey dissolves. Add Asian pear, daikon radish sprouts and carrot.

Mix well and set aside for flavors to meld for at least one hour.

Can be made up to a day in advance and refrigerated. Bring to room temperature before serving.

Serve at room temperature.

Cooking Simple With Your Family

Collage of adults cooking with their children - Cooking Simple With Your FamilyWe have been interviewing Keisha T. Prosser – The Mobile Cooking Teacher on Using Your Cooking Skills To Teach Others About Good Nutrition (March. 15, 2016) and  The Mobile Cooking Teacher – Inspiring A New Generation Of Cooks (March. 19, 2019). To see the interviews again just click and follow the above links.

Keisha T. ProsserSplendid Recipes: Today we are going to let Keisha explain the right time to start teaching your children cooking skills. Okay Keisha, we pass the platform over to you.

Keisha: Thanks Randy. Do you have children? Have you ever thought when would be a good time to start teaching my child how to cook? But not only cook, but cook healthy meals.

It is true we are all busy, but our children will not always be with us, and they need to know the importance of COOKING. And it doesn’t matter if they are a girl or boy, we all should have some basic cooking skills.

Okay, so when is a good time to start teaching your children? Let’s talk about age groups and what are some skills they can learn during those ages.

Teaching Children Age Appropriate Cooking Skills

Here are the age appropriate cooking skills to teach your children.

Preschoolers – 6 years old

young boy learning to cut with a knife - Cooking Simple With Your FamilyThis age group can help preparing fruit and pasta salads, help with setting the table, and for those who can read, they can read the recipe ingredients and directions with you. Doing so will help them learn to follow recipe directions.

They can measure ingredients, learn how to use a food timer, including a meat thermometer. They can help with making smoothies by allowing the child to place the ingredients into the blender.

This is also a wonderful age group to let help with young girl helping to make cookies - Cooking Simple With Your Familybaking cookies, as they can learn the effort that goes into making one of their favorite snacks.

Explain to them how herbs and spices flavor a recipe. You might think teaching this to a preschooler to 6 year old would be something they wouldn’t understand, which may be true at first. But repetition is key to teaching children the skills of cooking.

Other things this age group can help with in food preparation is preparing breakfast, lunch and dinner, helping with menu planning, as well as helping to clean up the kitchen after eating.

This age group is the right time to start and teach them the importance of eating healthy.

Ages 7-12

young boy learning to cook - Cooking Simple With Your FamilyContinue with what they have learned up to age six, that is measuring ingredients, making smoothies, menu planning, and help with cleaning the kitchen.

Ages 7 to 12 is a good age group to start teaching kitchen prep work, that is cutting up fresh fruits and vegetables, meats, and cheeses that will go into the recipe you are preparing.

Continue with teaching them the importance of healthy eating, flavoring foods with herbs and spices, including following and reading recipe directions.

 

Ages 13-18 

 teen boy preparing a recipe - Cooking Simple With Your FamilyThis age group can start learning to prepare breakfast, lunch and dinner by themselves.

They even make their favorite cookies on their own, including learning how to cook different cuisines, like a simple Asian stir-fry or Mexican food, like tacos.

They still should be encouraged to read and follow recipe directions. At this age let them sit with a paper and pencil and plan out the weeks menu.

Letting them do this will help them learn appreciation for planning ahead to eat, instead of waiting to the last minute when you are really hungry, and may go for some junk food.

Cooking Simple

We all would like meals to be done in 20 minutes or less, at least I do.

young girl cooking - - Cooking Simple With Your FamilyHere are some simple ingredients you can teach your child to mix together to form different recipes in the kitchen.

You can do 3 easy things with these ingredients: Lemon, Garlic, Salt, Sugar, Olive Oil, and Onion.

Salad Dressing: Lemon, Olive Oil, Garlic, Onion, Salt and Lemon Zest.

Marinade: Lemon, Garlic, Onion and Olive Oil

The ideas are endless with these simple ingredients.

Having your family helping in the kitchen more is one way to make sure everyone is eating more fresh fruits and vegetables.

Preparing meals together brings you closer as a family. You are teaching your family how to cook healthier and smarter.

Remember, the heart of the home is in the kitchen, and a healthy kitchen, is a healthy heart.

Splendid Recipes: Thanks so much Keisha, for taking the time out to share all that you have with us on teaching good nutrition through cooking, inspiring future cooks, and cooking together as a family.

Keisha: No thank you Randy for this opportunity. And I appreciate any one who would like to follow me on any one of the social net works I am on.

Splendid Recipes: Yes follow Keisha on any one of the following social net works and keep up with the latest adventures of – The Mobile Cooking Teacher.

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How Too Eleminate Pungent Kitchen Smells

Woman washing a cup in white kitchen. Vegetables on the background - How Too Eleminate Pungent Kitchen SmellsWe all enjoy good aromas in our kitchen. But let’s face it, there are just some smells which we can’t avoid while cooking and are hard to get read of after making dinner.

If you made some fish, then you know how hard it is to get to eliminate the smell from your cutting board or the air? Even preparing onions on cutting surfaces and your hands leave you with that unwanted onion smell? We’ve all been there.

But there’s no need to fret, as there are simple ways without synthetic chemicals to tackle common kitchen odors. And if you want to go – “Green” – you will like employing these ideas.

Let’s start with general everyday kitchen odors.

baking soda to clean odors from cutting board

Image Credit: Homedit

General odorsBaking soda is not just for baking and cooking, it can also be used for removing odors from all over the kitchen. Just as baking soda placed in your fridge will remove odors, but it will also remove odors from your hands.

You can also create a paste with a little water and baking soda and apply to your cutting board or other cooking services to remove any unwanted smells.

You can even wash your garbage pail with a mixture of water and baking soda. Also remove odors from dishrags and sponges by soaking them in baking soda and water as well.

raw fish on a cutting board

Image Credit: The Canadian Way

Fish Odors– Slice a lemon in half and use the lemon flesh down on the cutting surface and your hands to cut that fishy odor. You can also chose to mix lemon juice with water to rinse your hands and cutting surface.

The citric acid in the lemon turns a group of decaying organic compounds called amines. When the lemon juice makes contact with the compounds that are causing that “fishy” smell, they are turned into ammonium salts which are less offensive to your nose.

Garlic Odors – Coffee ground are great at removing garlic smells. Wash your hands and then scrub with the coffee grounds. This exfoliates the skin, removing the dead tissues which is where the stink resides.

Onion Odors– Use some organic made toothpaste, like Dessert Essence made with natural tea tree oil and ginger oil or fennel oil . This will work for any of those strong fish and garlic smells as well.

More Techniques To Removing Fowl Odors From The Kitchen

Have you ever used parsley to combat your garlic breath? Rub it on your hands to remove that garlic smell as well. Not only parsley, but any fresh herb will absorb those odors. Just tear the herb into pieces and rub between your hands.

Most herbs are anti-bacterial and anti-fungal. Meaning they kill germs, and with the germs gone, so is the odors they can cause.

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Lentils and Purple Sweet Potato Stew

Lentils and Purple Sweet Potato Stew

Lentils as well as any legume are an inexpensive source of protein, as well  as fat-free, high in fiber and rich in a number of essential nutrients. Adding lentils to your diet offers a number of health benefits, from controlling your weight to promoting heart health.

varieties of lentils You need 25 to 30 grams of fiber everyday, and one half cup of lentils will supply 8 grams of that fiber. Fiber in foods helps suppress appetite, helping you to manage and maintain a healthy weight.  Eating a diet that is rich in dietary fiber also decreases LDL (bad) cholesterol levels in your body.

If you have diabetes or are at risk of developing diabetes, fiber rich foods can also help in the regulation of sugar in the blood stream.

According to the World Health Organization iron deficiency is the most common nutritional disorder in the world, and 1/2 cup of lentils provides 3.3 milligrams in a 1/2-cup serving.

Keep in mind though, that your body can’t absorb as much iron from plant-based foods, including lentils as it does from meat sources. Eating lentils with a food rich in vitamin-C, such as sweet peppers, can help improve absorption.

As you might have guessed by now our featured recipe has lentils, and to  help your body take advantage of the iron in them, the recipe includes vitamin-C sources, including green beans, carrots, and celery.

Our featured recipe is: Lentils and Purple Sweet Potato Stew, and here is what you will need.

2 tablespoons olive oil

1 medium yellow onion, chopped

2 medium rainbow carrots, sliced (colors include yellow, purple, and red)

2 medium celery stalks, sliced

1 bay leaf

1 garlic clove, minced

1 1/2 teaspoons curry powder

2 cups dried green lentils, picked over and rinsed

2 medium purple sweet potatoes, 1/2-inch dice

9 ounces fresh green beans, trimmed and cut into 1/2 inch slices

1 – 14 1/2-ounce can diced tomatoes in juice

1/2 cup chopped fresh cilantro

Himalayan salt and fresh ground black pepper

Whole leaf cilantro and plain Greek yogurt, for garnishing

chopped vegetables for Lentils and Purple Sweet Potato Stew

Prepare vegetables and in a extra- large saucepan, heat oil over medium-high. Add the onion, carrots, celery, and bay leaf. Cook the vegetables while stirring until they are softened, about 5 to 7 minutes. Next add the garlic and curry powder and cook until fragrant, about 1 minute.

Next add 7 cups of fresh water and the green lentils. Turn heat to high and bring to a boil, reduce heat to a simmer, cover the pot, and cook 10 minutes.

Next add the sweet potatoes and continue to cook, with the pot covered, until the lentils and sweet potatoes are just tender, about 15 minutes.

Nest add the green beans and can of diced tomatoes with juice, and cook until warmed through, 2 to 4 minutes. Remove bay leaf from stew pot, and add the chopped cilantro and stir until combined. Season with salt and pepper.

Bowl of Lentils and Purple Sweet Potato Stew

Serve with a dollop of yogurt and whole cilantro leaves. Enjoy!!

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Balsamic-Honey Glazed Chicken and Asparagus

Balsamic-Honey Glazed Chicken and AsparagusAbout 70 years ago, way before fast food restaurants opened up, one pot meals were popular. The reason being that the women worked long hours in the fields or in factory jobs, and were often too tired to make a complete meal for their family. So instead they made meals that were quick and easy to put together.

One pot meals are quick and easy to prepare and do not not require a lot of time in the kitchen. On many occasions these meals are enjoyed by family and friends, and always include foods that go well together, like pinto beans and rice, macaroni and cheese, and spaghetti and ground pork.

A true one pot dish is literally using one pot to cook all the ingredients at the same time. The one pot meal can also include using one pot to cook the ingredients separately, and then combining them together at the end of the preparation and cooking time. These type of one pot meals are also not time consuming.

Our featured dish: Balsamic-Honey Glazed Chicken and Asparagus is the later description of the one pot meal. Here is what you will need.

produce ingredients for Balsamic-Honey Glazed Chicken and Asparagus

1/4 cup + 2 Tbsp Italian dressing, your favorite, store bought or homemade

3 tablespoons balsamic vinegar

2 tablespoons honey

1/8 teaspoon red pepper flakes

1 1/4 lbs chicken, sliced horizontally, and cut into 2 x 4 inch pieces

4 tablespoons olive oil

Salt and black pepper for seasoning

1 lb fresh asparagus, trimmed of tough ends, cut to 2-inch pieces (thinner stalks are the best to use, if you can find them)

1 1/2 cups rainbow matchstick carrots

1 cup grape tomatoes, mixed colors, halved

If you can not find rainbow matchstick carrots, then the orange ones are fine. We did take the time to make our own matchsticks using a red and yellow carrot with a julienne peeler.

In a large measuring cup, mix together dressing, balsamic vinegar, honey, and red pepper flakes, and set aside.

cooking chicken in a large skilletIn a large skillet, heat olive oil over medium-high heat. Season the chicken with a little salt and pepper, then place chicken evenly in skillet. Cook about 8 minutes, turning chicken pieces once halfway through cooking, until it has cooked through.

Add half the dressing mixture to skillet and rotate chicken to evenly coat. Transfer chicken to a large serving platter, and leave sauce in the skillet (if there is any).

cooking asparagus and carrots in a large skilletNext add the prepared asparagus and carrots to skillet, season with a little salt and pepper (optional), and cook, stirring frequently, until crisp tender, about 4 to 5 minutes. Transfer veggies to a serving platter with chicken.

Add remaining dressing mixture to skillet and cook, stirring constantly, until thickened, about 1 minute.

Balsamic-Honey Glazed Chicken and Asparagus - closer viewAdd tomatoes to vegetables and mix in. Drizzle dressing mixture in pan over top of chicken and vegetables or return chicken and vegetables to pan and toss to coat. Plate and serve.

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Sugar Snap Peas with Tarragon

Sugar Snap Peas with TarragonFresh tarragon has an intense flavor over dried tarragon. When the herb is dried the oils dissipate.

You can store tarragon from 3 to 5 months in the freezer, doing so retains the most flavor of fresh tarragon during sprig of tarragonstorage. There is no need to defrost the herb before using it. Dried tarragon should be kept in a sealed container in a cool, dark place and used within 1 year.

Heat greatly intensifies the flavor of tarragon.

Though is may not look like it, tarragon is a species of perennial herb in the sunflower family.

There are variations of the herb and they include “French tarragon“, which is best used for culinary purposes, “Russian tarragon”, typically better than wild tarragon but not as good as the French tarragon, and “wild tarragon”.

Flavor

If you are wondering what the flavor of tarragon is, we would describe it as slightly peppery and it has a taste that’s somewhat similar to fennel, anise or licorice.

Health Benefits

Tarragon has great health benefits. It contains trace amounts of minerals including iron, potassium, and small amounts of calcium. It also contains vitamin-A, a nutrient essential for healthy eyes. This is herb is one of the recommendations to reduce your risk of macular degeneration.

Our featured recipe also includes:

Cilantro: contains trace minerals and vitamin-A

Shallots: Part of the allium family, which includes onions, garlic and scallions. Shallots also help to ward off cancer. They also contain 34 micrograms of folate, which is good for brain and nerve function.

Sugar Snap Peas:  They are a good source of vitamin-C, a nutrient that protects DNA structures from damage and improves the immune system. The sugar snaps also contain folate, which helps to improve heart health. Low levels of folate can raise levels of homocysteine, which increases the risk of heart disease.

Folic acid is a synthetic form of folate. If you are taking the B-vitamin as a supplement, it is recommended to take the natural form, folate. As noted folic acid is a synthetic oxidized form, and is not found in fresh natural foods as is folate. Because it is synthetic, is not bio-available to the body, as is folate.

Now for our featured recipe – Sugar Snap Peas with Tarragon – and here is what you will need.

1 pound sugar snap peas

1 shallot, diced

2 tablespoons butter

1/2 to 1 teaspoon tarragon, chopped

1/2 teaspoon cilantro, chopped

Himalayan salt and pepper to taste (optional)

cooking sugar snap peasIn a large sauce pot, bring water to a rapid boil, and add snap peas and cook until they turn bright green, about 3 minutes. Drain, and set aside.

chopped fresh herbs and shallotsMean time, prepare the tarragon, cilantro, and shallots.

In a large ceramic coated skillet over medium heat, add butter and melt. Next add shallots and cook until soft, about  3 minutes. Next whisk in a splash of fresh water, about 1 to 2 tablespoons, then add snap peas and cook 2 to 3 minutes. Next add chopped tarragon, cilantro, and mix in with snap peas and shallots.

Sugar Snap Peas with TarragonSpoon cooked sugar snap pea mixture into a serving bowl, and serve with your favorite main dish.

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Melon Berry Fruit Salad with a Mint-Lime Dressing

Melon Berry Fruit Salad

Orgainc WatermelonYou know summer has officially started when you can make yourself a fruit salad with in season fresh fruits.

Thanks to our friends to the south (Mexico) and their sub-tropical weather, we can have watermelon before it is even harvests here in the U.S.A.

Watermelon is  a perfect summer fruit to grow, harvest, and eat as it is a wonderful and juicy hydrating fruit.

Sliced cross section of a seedless organic watermelonAs you sweat on a hot summer day, while at the beach, working in the garden, or just taking an afternoon walk, you lose vital electrolytes, which includes sodium, potassium, calcium, and magnesium, and watermelon is a better chose to re-hydrate, than Gatorade.

Watermelon is all natural, and has the right balance of the electrolytes needed to keep your heart beating, and to replace the water needed to keep you cool.

Our feature fruit salad includes watermelon and here is what you will need to prepare the Melon Berry Fruit Salad with a Mint-Lime Dressing.

1/2 a seedless watermelon

1 cantaloupe

6 ounces raspberries

6 ounces blueberries

6 ounces blackberries

zest and juice of one lime

2 tablespoons raw honey

1 tablespoon water or watermelon juice

1 tablespoon mint leaves, minced

6-10 mint leaves, for garnishing, optional

Mint-Lime Dressing

watermelon juiceUse a melon ball scoop to create bite size pieces of both melons. A the melon to a large bowl. Next add the berries to the melon. Toss gently, so as not to crush the berries.

In a small bowl , combine the zest and lime juice, honey, water, and minced mint leaves. We used the juice of the watermelon in place of water.

Drizzle dressing over mixed fruit salad to coat.

Use the remaining mint leaves to garnish the salad.

Melon Berry Fruit Salad with a Mint-Lime Dressing

Cover and chill for 1 to 2 hours before serving.

Before serving gently mix the fruit again to coat with any juice and dressing that may have gathered at the bottom of the bowl.

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