Living and Eating Well!


Posts Tagged ‘Mint’

Spicy Tuesday – Apple Walnut Salad – Mint

There have been lots of good sales on apples recently. Stores are trying to clear out the fall 2016 apples in anticipation for 2017 harvest. So you’ll see lots of good buys on your favorite apples. This apple recipe calls for fresh apples, dried fruit and is served up with a creamy yogurt dressing, complete with the fresh “pop” of mint.

We’ve highlighted a couple of recipes that include mint lately – we love mint – and there are not a lot of savory or entrée recipes in the U.S. that use this versatile herb. We’d like to change this!

Not only is the flavor of mint unique, it is an herb that activates the salivary glands in our mouth as well as glands which secrete digestive enzymes, thereby facilitating digestion. It also is very helpful with any nausea and fatigue. A popular way to see if mint will help you is putting a few drops of mint essential oil on your pillow at night and let the smell work into your body and mind while you sleep.

Apple Walnut Salad

6 Medium Organic Apples, Mixed Varieties

2 TB Lemon Juice

1 ½ Tsp Cinnamon

1 Tsp Freshly Grated Nutmeg

1 Cup Toasted Chopped Walnuts

½ Cup Golden Raisins

½ Cup Dried Cranberries or Cherries (Less sugar please)

2 Cups Greek Yogurt

1 Cup Grated Carrots

2 TB Mint, Chopped

1 Large Bag Baby Spinach, Washed and Drained Well

Core and chop the apples into 1” pieces. Mix with the lemon juice. Toss with spices; add the walnuts, raisins and cranberries. Mix the yogurt with the carrots and mint and then toss in the apple mixture. Serve on a bed of baby spinach.

Spicy Tuesday – Roasted Root Veggie and Pomegranate Salad – Mint

One of our most requested classes at the Thomas F Chapman Family Cancer Wellness Center is Healthy Slow Cooker. We highlight recipes and ideas that make  slow cooker dishes delicious and healthy. Chef Nancy recently made this salad to accompany a lunch-full of slow cooker soups and stews. It’s a great way to highlight the luscious root veggies and warming flavors of winter.

Mint is more than iced tea and ice cream! Fresh mint adds a refreshing aroma, flavor, and pop of health benefits to just about anything. It contains beta-carotene, iron, manganese and Vitamin C. In fact, mint oil has been known to relieve GI issues as well as decrease nausea.

Roasted Root Veggie and Pomegranate Salad

2 Cups Chopped Carrots

2 Cups Chopped Parsnips

1 Cup Chopped Red Onion

¼ Cup Extra Virgin Olive Oil, divided

Sea Salt and Freshly Ground Black Pepper

Zest and Juice of 1 Orange

½ Cup Roasted Chopped Pecans

2 TB Grated Ginger

1 TB *Pomegranate Molasses

1 TB Balsamic Vinegar

1 Tsp Dijon Mustard

Baby Spinach

1 Cup Pomegranate Seeds

**Chiffonade of Mint

Step One

Preheat the oven to 400F. Toss the Carrots, Parsnips and onion together on a sheet tray with 1 TB of the olive oil, salt and pepper. Slide into the oven and roast for 30 minutes or until the veggies have browned.

Step Two

Remove from the oven and toss with the zest and juice of the orange, the pecans and the ginger.

Step Three

While the veggies are cooling shake the remaining oil, molasses, vinegar, mustard and a sprinkle of salt and pepper together in jar. Put the spinach on a large platter, drizzle with half of the dressing and toss. Top with the roasted veggies and drizzle with dressing. Add the pomegranate seeds and mint.

*If you can’t find Pomegranate Molasses, use honey instead. Honey is sweeter, though, so use 2 teaspoons.

** To chiffonade mint, it is just strips of fresh mint. Stack several leaves on top of each other, roll them up like a little cigar and walk your knife through the mint to cut long thin strips.


Spicy Tuesday – Chilled Peach Soup – Mint


It’s summer, and it’s hot! Here’s a fun way to shake up one of everyone’s favorite juicy ripe summer fruits – in a chilled soup! Mint makes the peach flavor POP! What’s even better? It brings lots of good-for-us antioxidants to the table, too.

Mint is great for digestion. It also soothes stomachs in cases of indigestion or inflammation. When someone is having nausea or fatigue, mint can help provide that boost as a naturally soothing substance. Regular use of mint is very beneficial for asthma patients as well, as it is a good relaxant and relieves congestion.

Chilled Peach Soup

6 Large Ripe Peaches

1 Cup Cold Water

1 Cup Apple Juice

½ Cup Chopped Dried Apricots

1 Cup Peeled and Chopped Cucumber

Zest and Juice of 1 Large Lime

Sea Salt and Freshly Ground Pepper to taste

Chopped Mint

Add the peaches to a blender and puree. Add the water, apple juice, apricots, lime zest and juice, salt and pepper and blend until smooth. Transfer to a bowl, cover with plastic wrap and refrigerate until well chilled, about 2 hours. Pour the soup into cups, garnish with mint and serve.

To PEEL the Peaches: Bring a pot of water to a boil. Cut a small “X” through the bottom of each peach, then drop them two at a time into the water to blanch for about 30 seconds. Using a slotted spoon, transfer peaches to a bowl of ice water. When peaches are cooled, drain well then peel them, starting from the “X” at the bottom of each peach.


Spicy Tuesday – Fall Apple and Carrot Soup – Mint

Finished Soup

You may be thinking to yourself, apples in soup? We can tell you with authority – they taste great in this savory soup. We love sharing fruits and veggies in different ways, and this recipe is no exception! Creamy with just the tiniest bit of warm spiciness from the Garam Masala, this soup is a great way to score more fruits and veggies servings for your day – and not miss meat at all!

This soup is also a great way to add lively flavor to dinner. Not only do the fennel and apple bring fresh flavors to this soup, so does the garnish of dill and mint! Bright green herbs like dill and mint add a pop to warm and creamy soup. Mint, a relative of basil is not often used this time of year – but when you add it to your fall seasonal fare you can immediately perk up your palate. And dill does too!

Mint is an herb that activates the salivary glands in our mouth as well as glands which secrete digestive enzymes, thereby facilitating digestion. It also is very helpful with any nausea and fatigue. A popular way to see if mint will help you is putting a few drops of mint essential oil on your pillow at night and let the smell work into your body and mind while you sleep.

Soup in Pot

Enjoy this great fall soup with the wonderful flavors and smells!

Apple and Carrot Soup

  • 1 TB Extra-virgin Olive Oil
  • 2 Cups Chopped Yellow Onion
  • ½ Cup Chopped Fennel
  • 1 TB plus 1 Tsp Garam Masala, divided
  • 1 Tsp Turmeric
  • ¼ Tsp Freshly Ground Black Pepper

3 Cups Chopped Carrots

  • 3 Cups Chopped Apples
  • 4 Cups Vegetable Stock
  • ¼ Tsp Sea Salt
  • 1 Red Apple Minced
  • 1 TB of Unsalted Butter
  • 1 TB Lemon Juice

1 TB Chopped Mint

2 TB Chopped Dill

Step One Heat the oil in a large stockpot. Stir in the onion, fennel, 1 TB garam masala, turmeric and black pepper. Cook until the onion is soft – about 10 minutes.

Add the carrots and apples. Stir well to combine the ingredients,, and then add the broth and salt. Bring the mixture to a boil, and then reduce the heat. Cover and simmer until the carrots and apples are tender, about 20 minutes.

Step Two While the soup ios simmering, sauté the minced red apple and 1 tsp of the garam masala in the butter for about 2 minutes or until coated with the butter.

Step Three Allow the mixture to cool slightly. Add in the Lemon Juice. Using an immersion blender, blend the soup until desired smoothness. Serve hot, room temperature or cold, garnishing with the dill and mint.


Spicy Tuesday – Strawberry Mint Dressing – Mint

Its almost strawberry-picking time in Georgia. And we are excited! Not only are strawberries delicious by themselves, but they are super for a myriad of recipes – like this one! Mint makes a perfect compliment to the juicy berries, adding a little pop of flavor to the dressing. And mint isn’t just a pretty herb with flavor but packs a lot of nutrition as well. It helps with allergies, nausea, indigestion, and IBS.

We hope you enjoy this delicious dressing this week!

Strawberry Mint Dressing

8 OZ Strawberries, stems removed

1 Small Shallot, peeled

6 Mint Leaves

2 TB Lemon Juice

2 TB Orange Juice

1 Tsp Orange Zest

1/4 Cup Extra Virgin Olive Oil

Sea Salt and Freshly Cracked Black Pepper

Place all the ingredients in a blender and puree. Season to taste with salt and pepper. Serve over fruit salad – or baby lettuces with a sprinkling of goat cheese!

Spicy Tuesday – Strawberry Ricotta and Almond Parfaits – Mint

There’s nothing like spring in the air and strawberries in season to inspire a recipe. This one is super easy, super fast AND super delicious. This one is great for home – or easy to transport for a start-of-the season picnic. The easiest way? Try putting it in a small mason jar as we have done in the picture. The result is cute and convenient.

The ingredients in this quick dessert taste great, and are good-for-us too! Even our garnish of mint brings goodies to our table!

Mint is a great palate cleanser and promotes digestion. It also soothes stomachs in cases of indigestion or inflammation. When you feel sick to your stomach, drinking a cup of mint tea can give you relief. Also, if you are someone who travels long distances via plane or boat, the menthol oil derived from mint can be very soothing for nausea and related motion sickness.

Strawberry Ricotta and Almond Parfaits – Mint

1 Pint Strawberries, chopped finely

1 Cup Light Ricotta Cheese

1/2 Tsp Almond Extract

½ Cup Toasted Sliced Almonds

Fresh Mint for Garnish

Layer the chopped strawberries in a small jar or parfait glass. Stir the cheese and almond extract together in a small bowl, and then layer on top of the strawberries. Sprinkle on the almonds and garnish with mint.

Spicy Tuesday – Wonderful Watermelon Salad – Mint

There’s nothing better than pink, juicy, sweet, drippy watermelon in the summer. Typically, we just enjoy eating it right out of hand, sharing with friends and family as we lean over to avoid getting rained on by the sticky juices. This week’s recipe is a exception –  and even though it is – we haven’t added lots to this wonderful watermelon salad. It’s simply a few perfectly chosen ingredients to add a savory slant to the succulent melon.

Oil cured olives allow us to avoid adding additional oil to the salad. Typically from Morocco or Greece, these olives reach optimum flavor by curing first in salt and then soaked in olive oil until the are withered and super-packed with flavor. Just a few of these meaty and less bitter olives are the secret to this salads briny twang. We can find oil cured olives in the grocery store here in Atlanta, but if you can’t find them where you are, they are available on line.

A sprinkling of good feta is also added, and a half of a red onion, too. When we add raw onion to a salad, we always start our recipe by soaking the chopped or sliced onion in a boil of ice water for about 30 minutes. This removes the sting from the onion without stripping it of its wonderful onion flavor. Try using this tip for other salads too.

The last step is throwing in a smattering of chopped basil and mint leaves. Both of these pungent herbs add lots of flavor to the salad, without salt, fat, sugar or calories. Mint, especially is a great partner to the basil in this salad. Mint is wonderful for many reasons health reasons as well. It can help soothe digestion issues which include nausea and vomiting. It is also great with respiratory issues and coughing.  See below for a full list of reasons to include mint in this great salad!

Wonderful Watermelon Salad

¼ Small Red Onion, sliced into thin rings

12 Cups Chopped Watermelon

12 Oil Cured Black Olives, chopped

¼ Cup Crumbled Feta

Juice of 1 Lemon

Handful of Mint and Basil leaves, coarsely chopped

Place the onion in a small bowl of ice water and set aside while you chop the watermelon and olives. Toss the watermelon, olives, and feta and lemon juice together gently. Remove the onion from the bowl and pat dry. Sprinkle the salad with the onion and herbs.