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Memorial Memorial MemoriaHealthy Memorial DayRecipe Guide

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Table of ConTenTsOn the Grill . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .5bbQ Chicken Tenders . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .7black bean burgers . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .9spiced Turkey burgers . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .11

Salads . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .13Watermelon salad . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .15Rustic Pesto Potato salad . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .17Grilled Corn salad . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .19avocado Pesto Pasta . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .21

Sides . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .23Grilled summer Vegetables . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .25summer squash & Cherry Tomatoes . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .27Guacamole with Jicama sticks . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .29

Drinks . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .31Watermelon lemonade . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .33Pineapple Ginger Cooler . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .35Brandon’s Blueberry Soda . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .37

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On the Grill

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bbQ ChiCken TendeRsRecipe from: Eating Well

Yields: about 24 tenders

Ingredients:1 cup prepared barbecue sauce2 tablespoons dijon mustard2 tablespoons honey1 ½ lbs . chicken tenders ½ cup all-purpose flour½ teaspoon salt½ teaspoon freshly ground pepper2 large eggs1 ¾ cups coarse dry breadcrumbs, preferably whole-wheatolive oil or canola oil cooking spray

Directions:1 . Combine barbecue sauce, mustard and honey in a large bowl . set aside ½

cup of the sauce in a small bowl . 2 . Cut any large chicken tenders in half lengthwise, then add all the tenders to the large bowl with the remaining sauce; stir to coat . Marinate in the refrigerator for 30 minutes to 1 hour .3 . Preheat oven to 450°f . Coat a large rimmed baking sheet with cooking spray .4. Combine flour, salt and pepper in a shallow dish. 5 . lightly beat eggs in another shallow dish . 6. Place breadcrumbs in a third shallow dish. Coat each tender in flour, shaking off any excess . 7 . dip in egg and let any excess drip off . Then roll in the breadcrumbs, shaking off any excess . 8 . Place the tenders on the prepared baking sheet . 9 . Generously coat both sides of each tender with cooking spray .10 . bake for 10 minutes . 11 . Turn each tender over and continue baking until the outside is crisp and the tenders are cooked through, about 10 minutes more . 12 . serve with the reserved sauce for dipping .

Note: add a slice of ginger or a dash of cayenne pepper for an added kick .

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blaCk bean VeGGie buRGeRsRecipe from: allrecipes.com

Yields: 4 patties

Ingredients:1 (16 ounce) can black beans, drained and rinsed½ green bell pepper, cut into 2 inch pieces½ onion, cut into wedges3 cloves garlic, peeled1 egg1 tablespoon chili powder1 tablespoon cumin1 teaspoon Thai chili sauce or hot sauce½ cup bread crumbs

Directions:1 . if grilling, preheat an outdoor grill for high heat, and lightly oil a sheet of

aluminum foil . if baking, preheat oven to 375 degrees f (190 degrees C), and lightly oil a baking sheet .

2 . in a medium bowl, mash black beans with a fork until thick and pasty . 3. In a food processor, finely chop bell pepper, onion, and garlic. Then stir into mashed beans . 4 . in a small bowl, stir together egg, chili powder, cumin, and chili sauce . 5 . stir the egg mixture into the mashed beans . Mix in bread crumbs until the mixture is sticky and holds together . divide mixture into four patties . 6 . if grilling, place patties on foil, and grill about 8 minutes on each side . if baking, place patties on baking sheet, and bake about 10 minutes on each side .

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sPiCed TuRkeY buRGeRsRecipe from: Pinch My Salt

Yields: 6 burgers

Ingredients:2 medium cloves garlic1 ½ teaspoon kosher salt1 ½ lbs . ground turkey¼ cup chopped fresh cilantro¼ cup chopped fresh dill2 tablespoons olive oil2 teaspoons sweet paprika1 ½ teaspoons ground cumin½ teaspoons ground coriander¼ teaspoons cayenne¹/3 cup crumbled feta (about 2 ounces)¹/3 cup chopped green olivesTzatziki, homemade or store-bought

Directions:1 . on a cutting board, sprinkle smashed and peeled garlic cloves with the salt . 2 . Mince the garlic and salt together then smear and mash to a paste using the

fl at side of a chef’s knife. Alternatively, you can mash the garlic and salt to a paste using a mortar and pestle .

3 . Gently break the ground turkey into pieces in a large bowl then mix the garlic paste, cilantro, dill, olive oil, paprika, cumin, coriander, cayenne, feta, and olives into the ground turkey (it’s easiest to use your hands for this). 4 . shape the meat into 6 equal 1-inch-thick patties . Refrigerate, uncovered, for at least 20 minutes and up to 4 hours .5 . Grill the burgers, covered with vents open, over direct medium heat until nicely marked and just cooked through (an instant-read thermometer inserted in a burger should read 165°f), about 4 to 6 minutes per side .6. Top burgers with Tzatziki and serve wrapped in lettuce or your favorite fl atbread.

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Salads

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WaTeRMelon saladRecipe from: Lemons & Loafers

Yields: 6 servings

Ingredients:6 cups watermelon, cubed2 cups cherry or grape tomatoes, cut in half1 cup feta cheese, cubed1 jalapeno pepper, minced½ cup basil pestosalt and olive oil to taste

Directions:1 . Mix watermelon, tomato, feta, pesto, and jalapeno in a large bowl .2. Stir in olive oil and salt, tasting until it’s right.3 . serve immediately .

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RusTiC PesTo PoTaTo saladRecipe from: Clean & Delicious with Dani Spies

Yields: 6 servings

Ingredients:1 lb . small, thin skinned potatoes, rinsed and quartered1 lb . green beans, trimmed6 cloves garlic, chopped1 cup basil, thinly sliced¹/3 cup of toasted pine nuts¼ cup extra virgin olive oilsalt and pepper to taste

Directions:1 . bring the potatoes up to a boil in a large pot of salted water . 2. Once the water is boiling allow the potatoes to cook for another fi ve minutes or so or until almost tender . 3 . Right before the potatoes are ready, toss the green beans in along with the potatoes . 4 . Cook for about two minutes, or until the greens are nice and bright and just tender, then drain the potatoes and beans into a colander . 5 . Place everything back into the warm pot . 6 . stir in the garlic, basil, pine nuts, olive oil, salt, pepper and mix together thoroughly . 7 . Taste for seasonings (this salad tends to beg for a couple extra pinches of salt) .

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GRilled CoRn saladRecipe from: allrecipes.com

Yields: 6 servings

Ingredients:6 ears freshly shucked corn1 green pepper, diced2 Roma (plum) tomatoes, diced¼ cup diced red onion½ bunch fresh cilantro, chopped, or more to taste2 teaspoons olive oil, or to tastesalt and ground black pepper to taste

Directions:1 . Preheat an outdoor grill for medium heat; lightly oil the grate . 2 . Cook the corn on the preheated grill, turning occasionally, until the corn is tender and specks of black appear, about 10 minutes; set aside until just cool enough to handle . slice the kernels off of the cob and place into a bowl . 3 . Combine the warm corn kernels with the green pepper, diced tomato, onion, cilantro, and olive oil . season with salt and pepper; toss until evenly mixed . 4. Set aside for at least 30 minutes to allow flavors to blend before serving.

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aVoCado PesTo PasTaRecipe from: fullerliving

Yields: 6 servings

Ingredients:1 lb . thin rice noodles or buckwheat noodles 1 bunch basil leaves½ cup walnuts or macadamia nuts2 ripe avocados, pitted and peeled2 tablespoons fresh lemon juice3 cloves fresh garlic, chopped½ cup olive oilsalt to tastefreshly ground black pepper to tasteRice Grated Topping Parmesan flavor (optional)

Directions:1 . in a large pot, bring water to a boil . add pasta and cook to package directions . 2 . While pasta cooks, in a food processor, blend basil, nuts, avocados, lemon juice, garlic, and olive oil . season with salt and pepper .3 . drain pasta . in a large serving bowl, evenly toss pesto with cooked pasta and serve . 4 . for a healthy option instead of dairy cheese, top pasta with Rice Grated Topping parmesan vegan cheese if desired .

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Sides

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GRilled suMMeR VeGeTablesRecipe from: your wellness tree

Yields: 4 - 6 servings

Ingredients:1 small summer squash, cut into semi-thick strips4 red bell peppers, seeded and quartered7 red potatoes, cubed10-12 asparagus3-4 zucchinis, halved2 ears of corn cut into thirds1 red onion, quartered1 tablespoon chopped fresh thyme2 tablespoons chopped fresh rosemary¼ cup olive oil2 tablespoons balsamic vinegarsalt and freshly ground black pepper

Directions:1 . in a large bowl, combine all veggies except the red onion . separate the onion quarters into pieces, and add them to the mixture .2 . in a small bowl, stir together thyme, rosemary, olive oil, balsamic vinegar, salt, and pepper . Toss with vegetables until they are well coated .3 . set your grill on high . spread the vegetables evenly in a grill basket and set over the flame. 4 . Check up on the veggies every 3-5 minutes and mix them around so they cook evenly . 5 . once you can stick a fork effortlessly through everything (especially the potatoes) they are done .

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suMMeR sQuash & CheRRY ToMaToesRecipe from: Andrea Beaman

Yields: 4 servings

Ingredients:½ tablespoon grass-fed butter1 tablespoon olive oil1 leek, cleaned and cut into thin rounds (use both white and green)2-3 yellow summer squash cut into quarter inch thick rounds1 clove garlic, peeled and minced3-4 cherry tomatoes, halved2-3 leaves fresh basil, sliced thinsea salt

Directions:1 . Put olive oil and butter into a frying pan on medium high heat .2 . add leeks and sauté 2-3 minutes until wilted .3 . add summer squash, garlic, tomatoes and a couple pinches of sea salt .4 . sauté 3-5 minutes .5 . add fresh basil into the pan and toss with vegetables .

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GuaCaMole WiTh JiCaMa sTiCksRecipe from: Integrative Nutrition

Yields: 4 servings

Ingredients:2 avocados½ small red onion, finely diced1 small tomato, finely diced1 jalapeno pepper, minced (use seeds if you like it hot)¼ bunch cilantro, mincedJuice of one lime½ teaspoon sea salt½ teaspoon pepper1 large jicama

Directions:1 . Carefully cut open each avocado, remove the seed and scoop out the meat into a mixing bowl .2 . add onion, tomato, pepper, cilantro, salt, pepper and lime juice . 3 . Mix with a fork until you reach the desired texture for you guacamole . 4 . Peel the jicama and slice into sticks .5 . dip one into the guacamole to taste and adjust seasonings as necessary .6 . enjoy!

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Drinks

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WaTeRMelon leMonadeRecipe from: Rawmazing

Ingredients:4 cups of watermelon2 lemons, juicedagave nectar to taste

Directions:1 . Place watermelon and lemon juice in blender . blend . 2 . add agave to taste .

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PineaPPle GinGeR CooleRRecipe from: Maureen O’Neal

Yields: 2 - 4 servings

Ingredients:3 cups pineapple1 ½ inch piece of peeled fresh ginger2 springs of fresh mint1 sprig of fresh oregano1 teaspoon chia seeds mixed with 3 tsp water1 ½ cups ice cubes

Directions:1 . Mix chia seeds with water and let sit for 10-15 minutes . 2 . add all ingredients to blender; process until smooth .

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BRANDON’S BLUEBERRY SODARecipe from: Andrea Beaman

Ingredients:1 tablespoon blueberry juice concentrate1 tablespoon maple syrup8 oz . seltzer water

Directions:1 . Combine blueberry juice concentrate with maple syrup .2 . add seltzer water .3 . Taste .4 . add more maple syrup or blueberry juice concentrate to achieve desired sweetness .5 . stir and enjoy .