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Tidewater Kitchen kin seeds, toasted Lemon Dressing: 2 T. fresh lemon juice 1 t. lemon zest 1 t. honey 1/4 cup extra-virgin olive oil Sea salt and freshly ground black pepper Crumbled goat or feta cheese Place all the salad ingredients in a large bowl or on a platter. In a small bowl, whisk the dressing ingredients together. Dress the salad and toss. Sprinkle with nuts or seeds and cheese and serve. Both of the preceding recipes come from Oldwayspt.org. There is also a Mediterranean chart on this site.

1/4 t. dried rosemary 1/4 t. dried thyme 1/2 t. dried oregano 1/2 t. dried basil 2 bay leaves Zest of 1 lemon (reserve juice) 3 cups chopped kale Sea salt and freshly ground black pepper Freshly grated Parmesan cheese

SLOW COOKER QUINOA, WHITE BEAN and KALE SOUP This soup is full of fiber and f lavor. 3/4 cup uncooked quinoa, rinsed 1 32-oz. container chicken broth 1 14.5-oz. can petite diced tomatoes 2 15.5-oz. cans cannellini or great northern beans, rinsed and drained 3 garlic cloves, minced 1 onion, chopped

Rinse the quinoa and add to slow cooker with broth. Add the tomatoes. Add garlic, onion, seasonings, zest, salt and pepper. Stir, cover and cook on high for 3 to 4 hours, or on low for 6 to 8 hours. Remove stems from kale. Wash and chop the leaves. 72

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