watermelon Slice "Pops"

---

Summer is heating up and you know what that means? It's officially watermelon season! Whether you're packing a cooler for the beach, heading to a picnic, or just trying to keep cook. watermelon is the perfect go-to snack: light, refreshing, and packed with wellness benefits.

Did you know that watermelon is:

• Over 90% water - Stay hydrated!
• Low in calories - Snack away!
• Full of vitamins and minerals including: Vitamins A & C, potassium, magnesium, lycopene, and more - Nosh on those nutrients!

But here's the real juicy news... our very own Humble Warrior alumna Jessica, a retired Air Force Veteran and Law Enforcement is a watermelon cutting pro! She demonstrated her culinary skills at our Lake Life Retreat and taught us a fun and functional way to cut watermelon into popsicle-style slices - perfect for little kid hands too. Watch Jessica work her magic on our YouTube Channel and get inspired to slice, share, and enjoy. 

These cheerful "watermelon pops" are: 

• Easy to grab
• Less messy
• Totally adorable

Who knew wellness could taste this sweet? We wish you a summer filled with sunny vibes and sticky fingers!

Check out the YouTube video here: Any Way You Slice It

Flavors of Fall

This fall, take time to enjoy the little things with intention, whether it's through mindful activities or savoring the warmth of a seasonal dish. As the temperatures drop, you can stay warm and nourished with hearty soups and stews. Eating a big pot of fall's harvest is a great way to increase fiber, nutrients, and flavor. 

This creamy, warming soup is packed with fall flavors and is perfect for a cozy evening. It pairs well with crusty sourdough bread. We hope you try it!

Ingredients:

• 1 medium butternut squash - peeled and cubed
• 2 tablespoons olive oil
• 1 large onion, chopped
• 2 or 3 garlic cloves, minced
• 1 teaspoon ground cinnamon
• 1 teaspoon ground nutmeg
• 4 cups vegetable broth
• salt and pepper to taste
• 1 can (14 ox) coconut milk

Instructions:

1. Preheat your oven to 400 F (200 C). Toss the cubed butternut squash with 1 tablespoon of extra virgin olive oil, salt, and pepper. Roast on a baking sheet for 25-30 minutes, or until tender.
2. In a large pot, heat the remaining olive oil over medium heat. Add the onion and garlic, cooking until softened. 
3. Stir in the roasted squash, cinnamon, nutmeg, and vegetable broth. Bring to a boil, then reduce heat and simmer for 10 minutes.
4. Using an immersion blender (or in batches in a regular blender), blend the soup until smooth.
5. Stir in the coconut milk and heat through. Adjust seasoning with salt and pepper.
6. Serve hot and enjoy a mindful moment with every spoonful!

Our yogi friend Susan Q. shared this easy to make lentil soup recipe with us. We think it's simply good and a perfectly good way to kick off the new year. Hope you try it!

Ingredients:

• 1 cup dried brown (and rinsed) lentils
• 15 oz canned tomato sauce
• 1 hearty shake of dried oregano
• 2 ribs of (organic) chopped celery 
• 1 tablespoon extra virgin olive oil
• salt, black pepper, garlic powder to your taste

Note: celery is on the "Dirty Dozen" list, so purchase organic when possible. Reference: wholly-plants.com

Instructions:

1. Cover lentils with 1-1.5" of water in a sauce pan
2. Add tomato sauce and seasonings
3. When lentils are half-cooked, add celery
4. Cover and simmer until lentils are tender
5. Total cook time is approximately 45-50 minutes
6. Add olive oil 5 minutes before serving
7. Enjoy with a slice of crusty bread and enjoy!

We all know to recycle, reuse, and repurpose but sometimes rinsing out and recycling sticky, icky food containers and jars is kind of gross. And we don't want that last little bit to go to waste! We want to make the recycling process a little easier and tastier, with these End of the Jar Salad Dressing Recipes.

1. Mustard Jar

When you have a tablespoon left of your favorite mustard (we like Dijon and Dill) squeeze the juice of 1 lemon in the jar, add 1/2 cup to 2/3 cup of Extra Virgin Olive Oil, and some black pepper. Then shake vigorously and drizzle over your salad mix. Makes a zesty vegan salad dressing. (This recipe comes from our own Humble Warrior's first chairperson Diane.)

2. Jam Jar

When you have 1-2 tablespoons left of your favorite jam, jelly, or fruit spread add one part vinegar and three parts Extra Virgin Olive Oil to the jar and shake vigorously and drizzle over your salad mix. Makes a flavorful vegan vinaigrette salad dressing. (This recipe comes from @ReduceWasteNow - find them on Facebook!)

3. Yogurt Container

When you have 1/2 cup left of non-dairy plain yogurt add 1 tablespoon while wine vinegar, 1 clove minced garlic or 1/2 teaspoon of horseradish, and your favorite spices (perhaps a pink of salt, black pepper, and then either dill, coriander, thyme, or rosemary). Makes a creamy vegan salad dressing. If you prefer a vegetarian salad dressing, you could use Greek yogurt and add 1-2 teaspoons of local honey. (This recipe is adapted from a bunch of great looking recipes and a lot of personal experimentation from our team.)

Have fun making your own End of the Jar Recipes. And, don't forget to rinse and recycle your empty jar! Humble Warrior and the Earth thank you!

Simple fresh recipes are perfect for our summertime appetites. With minimal ingredients, Chef Marcy shares how to make a belly-filling, taste bud-bursting, open face sandwich. this simple meal will surely rival your favorite bistro offering. One avocado makes two heart or three traditional sandwiches.

Ingredients:

• 1 Avocado
• Dash of Trader Joe's Everything but the Bagel Seasoning
• Dash of Flaky salt
• Dash of Red pepper flakes
• Drizzle of local honey
• 1 Tomato
• 6 Basil leaves
• 2 Slices of whole wheat bread (thick works best)

Instructions:

• Slice the avocado and mash until smooth and creamy.
• Add salt and seasonings to taste. 
• Spread on toasted whole wheat bread. 
• Add sliced tomatoes, drizzled honey, red pepper flakes, and basil leaves. 
• Enjoy!

Does a cup of hearty, warm soup sound like what your belly craves? Well, it may be exactly what your body needs too! Soup can serve to detox, fill you up, and may support your New Year's resolutions. If you want a nutritious start to 2023, know that broccoli soup is packed with vitamins, minerals, and fiber. We adapted a recipe from Humble Warrior friend, Chef Val, to share with you!

Ingredients:

• 2 Tien Tien (or any Chili) Peppers
• 2 Tablespoons Extra Virgin Olive Oil
• 1 Bunch of Leeks
• 1 Clove of Garlic
• 4-6 cups of Vegetable Broth (if you feel adventurous make your own broth using mushrooms, carrots, onions, or any random veggies or scraps you find in your fridge)
• 1 Red Potato
• 1 Head of Broccoli

Directions: 

1. Saute peppers in hot olive oil. Remove peppers and leave oil in the pan. The oil will have a nice kick!
2. Chop and saute leeks. 
3. Add garlic.
4. Transfer leeks and garlic to pot and add vegetable broth.
5. Cube and add potato.
6. Chop and add all the fresh broccoli you can fit into a large stock pot and still be able to put a lid on it.
7. Optional: include any random or stray vegetables you find in your fridge - a great way to use up any that you don't have a plan for.
8. For vegetarian option: add a dollop of goat cheese when serving. For vegan option: add cashew cream dollop when serving. Serve with warm bread and enjoy! 

The smell of the barbecue puts us in the mood for food! We take the indoor kitchen outdoors and kick up meal prep by turning it into a social event! Humble Warrior encourages everyone to eat a more plant-based diet. We invite you to try adding Chef Val's Grilled Carrot Dogs to your next cook out!

According to webmd.com, "carrots are rich in nutrients that promote your health. They contain antioxidants, which may help protect your cells from damage and prevent conditions like cancer and heart disease. Vitamin A, which is plentiful in carrots, is crucial to ongoing eye health."

Note: This recipe is crowd pleasing for sure! These grilled carrot dogs were voted the favorite by 100% of those in attendance at our most recent wellness retreat.

Recipe:

Step 1: Peel and cut 12 carrots into hot dog size. Boil carrots for 10 minutes or until fork tender. Then remove from water and allow to cool.

Step 2: Use a dish with a lid and mix the marinade. Combine the following ingredients:

     1/2 cup soy sauce

     1/2 cup water

     2 tablespoons rice vinegar

     1 teaspoon apple cider vinegar

     2 teaspoons liquid smoke (be careful not to use too much - it has a potent flavor)

     3 cloves garlic

     1 teaspoon ground black pepper

     1/2 teaspoon onion powder

     1/2 teaspoon smoked paprika

     1 teaspoon paprika

     1 tsp garlic powder

Step 3: Add carrots to the marinate, cover, and refrigerate

Step 4: Grill until warm throughout the carrots

Step 5: Serve as preferred and enjoy!

Check out @thedairylandveganchef on instagram for more! 

For more reading check out:

Why People Love to Grill

Health Benefits of Carrots

Are you ready for some football? The Super Bowl game is February 13th and hearth snacks are expected whether you are tailgating, hosting the big game, or watching from home. No matter which team you cheer for, you'll be a fan of this plant-based friendly spin on Hot Wings & Vegan Bleu Cheese Dip! We send a big thank you to Chef Val for sharing her recipe! Find more recipes from Chef Val on instagram - @dairlandveganchef

Cauliflower Hot Wings

~ 1 head of cauliflower cut into "nugget" sizes

~ about a cup of aquafaba (that's the water from about 2 cans of chickpeas)

~ Whole wheat flour for dusting, about 1 cup

~ 1 teaspoon of garlic powder

~ 1 teaspoon of onion powder

~ 1 teaspoon of pepper

~ Mix all of these together

~ About 2 cups of breadcrumbs

~ Rinse cauliflower in a colander and shake off excess water

~ In a large bowl with lid or gallon zip lock bag add cauliflower

~ Sprinkle with flour and shake

~ In 2 shallow bowls 

~ 1 aquafaba

~ 1 breadcrumbs

~ Dip cauliflower in aquafaba then breadcrumbs and put on a parchment lined cookie sheet or air fryer pan

~ Bake at 400 degrees for about 20 minutes or until light brown

~ Drizzle in your favorite hot sauce and serve

Vegan Bleu Cheese Dip:

~ 1 cup vegan Mayo

~ 1 teaspoon garlic powder

~ 1 teaspoon onion powder

~ 2 tablespoons nutritional yeast

~ 1 tablespoon lemon juice

~ 1 teaspoon dill weed

~ 1 tablespoon miso paste

~ 1/4 package crumbled firm tofu

~ Mix altogether and enjoy with cauliflower hot wings!

What do you do with all those fresh or frozen berries? Make your own jam that’s healthy and more affordable than store bought jam! We turn to our favorite plant-based cookbook the Oh She Glows Cookbook by Angela Liddon for a sweet treat that can top a bagel, toast, or even ice cream.

Ingredients: 

• 3c fresh or frozen berries (mix raspberries, blackberries, blueberries, or strawberries)
• 3 or 4 TBL pure maple syrup or other sweetener to your and your family’s liking
• 2 TBL chia seeds (protein packed and low calorie seed)
• 1 tsp pure vanilla extract

Tip: Angela recommends mixing strawberries in a food processor until smooth since they do not break down as quickly as other berries. 

Instructions: 

1. In a medium saucepan combine the berries and maple syrup. Bring to a simmer and stir frequently. Reduce heat to medium-low and simmer for about 5 minutes. Lightly mash the berries with a potato masher or fork, leaving some whole for texture. 
2. Stir in the chia seeds until thoroughly combined and cook, stirring frequently, until the mixture thickens to your desired consistency, or about 15 minutes. 
3. Once the jam is thick, remove the pan from the heat and stir in the vanilla. Add more sweetener if desired. Keep the jam in an airtight container in the fridge for 1-2 weeks. Note it will thicken as it cools. Enjoy!  

 With summer over and the kids back to school in some manner, here’s a fast and easy lunch that tastes good hot or cold...and it’s simple to make!  This dish tastes great plain or on top of a green salad. One cup of cooked quinoa has about 8 grams of protein and 5 grams of fiber. It contains 222 calories, with 39 grams of carbs and only 4 grams of fat. Harvard University states that “unlike some plant proteins, quinoa is a complete protein, meaning that it contains all nine essential amino acids that our bodies cannot make on their own. (Ref: hsph.harvard.edu). Hope you try it and post pictures on our Facebook page “Humble Warrior Wellness & Yoga.”  

INGREDIENTS:

• 1  jar of palm hearts
• 4 cobs of fresh corn
• 1 pint of cherry tomatoes
• 1 lemon
• 2 cups of quinoa (steamable bag to save time - we like the quinoa and kale bag sold at Aldi's!)
• 1 cup of baby kale or spinach (leaves, no stalks)

DIRECTIONS:

1. Cut palm hearts into small circles
2. Cut corn off of cob
3. Cut tomatoes in half
4. Cook quinoa (with kale) according to directions on package
5. Combine all ingredients in a large bowl
6. Squeeze lemon juice over the top and mix well

Notes:

• You can pair this with a platter of your favorite hummus and veggie dipping sticks, pita bread, or chips
• This recipe was inspired by our sweet friends Susi T, a US Navy spouse. Thank you Suzi!