In Chester County, “back-to-school” time is here. Along with school bells, September signifies the return to routine. I’m sure if you’re a parent, you’re gearing up for soccer practice, dance class, and science projects. Even if you don’t have kids, it’s still a time when you transition from vacation season to busy season, which can make for long days or late nights at the office.
 
The remedy for getting back into the swing, and keeping yourself and your family healthy, is to have homemade meals you can prepare in advance (or order from The Wildflower Chef!) and bake in less than 30 minutes. For these reasons, I’m a huge fan of summer casseroles. Utilizing the most abundant, seasonal ingredients, I can make a filling dinner with leftovers to spare.
 
Traditionally, when we think of casseroles we often conjure images of unappealing ingredients, like canned tuna, cream soup, and processed cheese. However, casseroles are making a wholesome comeback. In fact, our local Pennsylvania newspaper, Daily Local News, recently featured some fresh takes on summer casseroles— and they asked me to contribute a recipe!


 
To give my clients’ casseroles an honest, real-foods makeover, I incorporate a lot of delicious vegetables, lean meats, and gluten-free alternatives, like spaghetti squash. Here are just a few of my favorites:

• Chicken & Rice Bake: Broccoli and broth put a healthy spin on a retro classic.  
• Spaghetti Squash: Topped with marinara sauce, mozzarella, ricotta, and spinach, this is my low-carb, gluten-free go-to.
• Ratatouille: Use up the last of the summer squash (or eggplant) by layering it with sliced tomatoes and baking it in a casserole dish.

Vegan & Gluten-Free Enchilada Casserole
(Based on a recipe for Vegan Enchiladas from OhSheGlows.com)

Servings: 4

Ingredients:
1 cup sweet potato, chopped
1 Tbsp. olive oil 1 onion, chopped
2 garlic cloves, minced
1 bell pepper, chopped
1 (14.5-ounce) can black beans, drained and rinsed
2 handfuls spinach, chopped
2½ cups enchilada sauce (homemade or store-bought)
1½ tsp. ground cumin
1 Tbsp. fresh lime juice or to taste
Salt, to taste
½ tsp. garlic powder
1 tsp. chili powder
12 (6-inch) corn tortillas
1 cup shredded vegan cheese (optional)
Chopped cilantro and green onions, to garnish

Instructions:

1. Preheat oven to 350° F. Grease an 8-inch-by-8-inch casserole dish or whatever you have on hand (more on this later). Precook the chopped sweet potato by simmering it in a small pot of water for about 5 to 10 minutes, until tender. Drain and set aside.
2. In a large skillet over medium heat, heat the oil. Add onion and cook until translucent. Add garlic and reduce heat to low and cook for a couple more minutes. Add the chopped pepper, precooked sweet potato, black beans, and spinach. Cook for about 5 to 7 more minutes on medium-low heat.
3. Next, add enchilada sauce to the skillet. Stir well and add cumin, lime juice, salt, garlic powder, and chili powder. Adjust seasonings if necessary.
4. Scoop about ¾ to 1 cup of the mixture onto the bottom of your casserole dish and spread out in a thin layer. Begin layering tortillas and filling, alternating, until casserole dish is filled. (I have done this in very small individual pans or in larger casserole dishes. You want to end up with 3 layers of tortillas. You can overlap their edges a bit.) Sprinkle with vegan cheese if preferred.
5. Bake tortillas for 20 to 25 minutes. Top with cilantro and green onion.

 
Free Consultations with The Wildflower Chef: Need help in the kitchen now that school is in session? I’m offering complimentary 20-minute food consultations for anyone looking for healthy meal prep tips. Click here to schedule your timeslot. Offer ends September 30, 2016.

Summer is going, going, and almost gone here in Chester County. Have you been enjoying the best of the season for the past few months? Clients have told me they are making sure to visit Marsh Creek and other favorites with their children, before it's back-to-school time. 

If you are like me, you'll want to continue to take advantage of fresh, summer ingredients before we transition into fall. Summer’s bounty is so unique, because it features fruits just as much as vegetables.
 
From a culinary standpoint, this union provides the perfect balance of flavor. Combining sweet and savory ingredients allows you to create unexpected dishes that transcend the old standbys.
 
With summer produce still cropping up, I encourage you to enjoy the experience of having a delivered organic meal, maybe as a way to take the "Labor" out of Labor Day weekend. This is a great time to treat yourself to a side-dish that is savory & sweet. (I can create a side dish that you can take to a labor day picnic in Malvern, West Chester or even to the beach... shhhh it can be our secret!) 

Check out these fresh ideas that clients love...
 
Recreate or order these Sweet and Savory Sides

Tomatillo-Blueberry Salsa: Start with your favorite salsa recipe, but substitute ½ or all the tomato with diced tomatillos. They’re tangy and delicious! Then, add blueberries for a fun and fruity twist. This is perfect served with fish or chicken.
Lauren from Malvern says "It tastes like a dessert but is good for me! Win!"
 
Summer Squash Dishes: Grill and top summer squash with interesting ingredients such as: torn mint leaves, toasted pine nuts, pomegranate seeds, and/or goat cheese.
 
Or, dice grilled zucchini and toss it with quinoa, orzo, or farro, plus a drizzle of olive oil and lemon juice. Squash is so mild that you can mix and match it with other ingredients and it won’t overpower them.

Fresh Corn Salads: Corn salads and salsas are always a hit. Mix corn kernels with herbs like parsley, basil, or cilantro. Incorporate halved cherry tomatoes, diced cucumber, minced jalapeno, and/or sliced red onion. Finish it off with feta or another mild cheese. (This is extra delicious if you grill the corn before slicing it off the cob!)
Kid Pleaser! Clients across the board said that their kids really enjoyed this and it was also a party hit on weekends.
 
Ever make grilled pizzas or flatbreads? Top yours with fresh sweet corn for an unexpected and tasty topping. Corn is so versatile; I could eat it every day.

Peachy Pairings: Grill and top peaches with a drizzle of honey or maple syrup. Or, opt for a fresh berry syrup, made from whatever berries are currently in season. (To prepare raspberry syrup: simmer raspberries with cane sugar and a splash of lemon juice.) 
 
You can also use peaches in savory dishes. Toss grilled or fresh peach slices with juicy slices of heirloom tomatoes and thinly sliced red onion for a refreshingly sweet-meets-savory side.
 
Have your own combination in mind? I’d love to hear about it. Let me know in the comments below! 

To order sweet and savory sides for your next meal, contact us.

What would you see if you were to take a look inside my commercial kitchen? You’d see me and my team turning fresh ingredients into inspired and healthy meals. You’d see us working hard to make sure each dish is cooled, packed, and labeled with care. You’d see a flurry of movement around kitchen sinks, hot burners, and mixing bowls.

While the chefs are fun to watch, the real attraction is the food. My menus change according to the season and client preferences. In other words, each cook session looks a little different. If you were to peer into our windows this week, you’d find us making my Roasted Heirloom Tomato Caprese Salad (recipe below)—and creating summer meals with these honest ingredients: 
​

• Heirloom Tomatoes: Fresh, colorful, and full of flavor, these special tomatoes are around for a limited time, so enjoy while you can. 
• Crispy Cabbages: Often overlooked, cabbage is a versatile ingredient you can make into all sorts of sides. Right now, I’m shredding them for homemade summer slaws. 
• Cherry Tomatoes: These little gems are bursting with juiciness. Toss them into green salads, slice them up for grain bowls, or just pop them into your mouth.
• Local Strawberries: There’s nothing like eating strawberries from your own backyard (or neighborhood farmers market). They’re perfect for snacking or adding to morning oats and smoothies. 
• Zucchini & Yellow Squash: If you’re gluten-free (or just want to get more veggies in your diet), try zucchini noodles tossed in pesto or coconut curry sauce. I also love to roast or sauté chunks with a handful of fresh herbs.
• Green Bell Peppers: Ideal for stuffing, roasting, and adding to Creole dishes, they lend a sophisticated crunch to every bite. On their own, they make a refreshing snack.
• Sweet Onions: Grilled or roasted, these onions are an extra special treat during the summer months. Enjoy alone or on top of grass-fed burgers. 
• Corn: We love to roast fresh corn on the cob and send it to clients smeared with herb butter. It’s a great vacation dinner idea. Before you leave, simply wrap the smothered corn in foil, pack it up, and pop it in the oven when it’s time to eat.
  
  

To yield the highest-quality meals, I get a lot of my produce from Mark at Nuneviller Farms. You can learn more about Mark and sourcing local ingredients here. 

Now, on to the recipe... This salad pairs heirloom tomatoes with fresh mozzarella cheese (and lots of herbs) to create a dish reminiscent of a café in Capri. 

Roasted Heirloom Tomato Caprese Salad

Ingredients:
2 lbs. heirloom tomatoes, cut into wedges
¼ cup olive oil
2 Tbsp. balsamic vinegar
Dried basil
Dried oregano
Sea salt
Freshly ground pepper
8 oz. fresh mozzarella, cut into small cubes (or marinated tofu to keep it vegan)
Fresh basil, optional

Directions:

1. Preheat the oven to 350° F. In a large bowl, combine the first 7 ingredients. Transfer to a baking sheet. Arrange the seasoned tomatoes in a single layer (use two sheets if necessary.)
2. Place in the oven for 10-15 minutes. Remove and cool. 
3. Mix in the mozzarella. The cheese will stay nice and firm if the tomatoes are completely cooled. Garnish with fresh basil if desired.
   
   

I hope you enjoyed this tour of The Wildflower kitchen. What are you cooking up this summer? Tell me about your favorite dishes and ingredients in the comments below. Or, snap a picture and tag me on Instagram. 

Photo courtesy of Dreamstime.com

I’m a big fan of smoothies, and most of my clients are, too. This is because people who are interested in health and whole foods know that smoothies are one of the best ways to fuel up first thing in the morning. 

But what most smoothies usually lack is the culinary touch. The extra special attention to detail that takes an ordinary recipe and transforms it into something so beautiful and tasty it gets you out of bed (at 5 o’clock in the morning). As a chef, I love to take seemingly simple ingredients and turn them into an epicurean experience—even if we’re only talking about a blender-made breakfast. 

​Despite popular belief, you don’t have to load up on unsavory add-ins, like the sugar, dairy, and concentrated juices you’ll get at most smoothie bars. In fact, I have a little secret for you… I achieve the best results with superfoods! Here’s how…

​Upgrade Your Smoothies with 5 Superfoods

Maca Root: This powerful powder is an adaptogen, meaning it helps your body respond to stressors and stimulus. It’s also known to provide energy, improve memory, and balance hormones. Mixed into smoothies, maca is nutty and somewhat sweet. Just be sure to drink it right away, as maca can turn bitter if it sits too long.

TigerNuts: Made popular by the Paleo diet, TigerNuts aren’t nuts at all; they’re tubers. TigerNut powder is full of fiber so it acts as a thickener. In addition to leaving you full and satisfied, it also lends its unique signature sweetness. 

Spirulina: A form of blue-green algae, spirulina is touted for its many benefits. It’s high in vitamins, minerals, and essential amino acids. It provides vital energy and helps your body eliminate toxins. From a culinary perspective, it adds an intense blue-green color that turns your smoothies into an ocean-colored masterpiece. 

Pumpkin Seed Butter: Rich and thick, this butter is high in plant-based protein and Omega-3 fats.  If your smoothies are thin and watery, try a tablespoon or two. It enhances the body and offers a creamy texture.  

Cacao Powder: Yes, folks; chocolate is good for you. In its raw, unsweetened form, cacao powder is high in antioxidants and provides a boost of energy. It also imparts a lovable sweetness and bitter-chocolate kick. If you want something to crunch on, toss a few cacao nibs into your blended smoothie—they’re like chocolate chips without the intense sugar rush.  

Try one of these glorious superfoods in your next smoothie and let me know what you think in the comments below. If you create something stunning, snap a picture and tag me on Instagram.