HONEYDEW MELON AND MINT SMOOTHIE

This is an utterly refreshing smoothie, perfect for a light summer breakfast. The blended  ripe melon is so creamy and sweet, and the mint adds a refreshing taste, while the lemon adds a tang. As always, don't eat anything within two hours before and after the smoothie. If you must, have a piece or two of fruit.

I topped this smoothie with 1 tbsp. of hemp seeds because they're delicious, and I thought it would be good to add some protein and a bit of fat to make it a more substantial meal.  I used hemp seeds only for topping the smoothie because I'm watching my fat intake after a severe gall bladder attack and two days in the hospital. You can blend in a tbsp. and top with an additional tbsp. and it's really delicious!

Honeydew Melon and Mint Smoothie

makes: approximately 32 oz.

- 1 medium honeydew melon, cut into chunks (the melon should be very ripe - should feel a bit soft on all sides)

- 10 leaves spearmint

- 1 lemon, juiced

- 1 tbsp. hemp seeds (optional)

1. Blend the melon, mint, and lemon juice for 2 minutes on High, or until very smooth.
2. Pour in a glass, top with hemp seeds if desired, and enjoy!

ZUCCHINI AND HERB SOUP

I really love the colour of this soup! And the very refreshing herbal flavours with the creamy  texture of blended zucchini make it perfect for spring and summer when you want a light energizing meal. Plus it's very easy to make. There's not much more to say, really.

I find greens and vegetables very satiating and filling, but sometimes when I just want a more substantial meal, this soup is superb with this incredible cucumber tomato cheese sandwich. It would also go very well with focaccia, Dutch onion and cheese bread, or any other kind of bread, a smoked salmon/trout sandwich, roasted potatoes, a pasta salad, casserole... anything other than fruits.

Zucchini and Herb Soup
Makes: 4-6 servings

- 1 lb. zucchini, cut into chunks
- 1 small yellow onion, sliced
- 3 cloves garlic, coarsely chopped
- 1-1/2 cups arugula (or baby spinach or watercress)
- 1/4 cup coarsely chopped parsley, including tender stalks
- 1/8 cup loosely packed whole fresh mint leaves (or cilantro)
- 1 in. piece of ginger (no need to peel if it's organic)
- 1 tbsp. coconut oil (cold-pressed, or use extra virgin olive oil)
- 1 tbsp. salt
- 1 tbsp. pepper
- 3 cups water, plus 2 cups for blending 
- 1 lemon, juiced - optional

1. In a large pot, heat the coconut oil on medium heat. Add the onion, garlic, and ginger and sauté till the onion is translucent but not browned (lower the heat if necessary).
2. Add the zucchini and sauté for 2 minutes. Add the water and turn the heat to High until the water boils. Turn the heat down to medium and let everything cook until the zucchini is soft. Turn off the heat.
3. Add the pepper. Add the arugula and parsley, and push the leaves down to submerge into the cooked vegetable mixture. Let it all cool to luke warm or room temperature. Add the mint (or cilantro) leaves.
4. Blend the soup until very smooth, adding water as needed to get the consistency you want. It'll have to be blended in 2 or more batches depending on the size of your blender jar. Taste and adjust salt and pepper. If serving warm, transfer the soup back into the pot and heat until the soup is just barely simmering (don't boil it!). If serving cold, transfer the soup back into the pot or another container, chill in the fridge for at least 2 hours and serve as below.
5. Ladle into large bowls and serve with extra pepper, or a drizzle of lemon juice, or avocado, walnut, coconut, or olive oil.

SKINNY DIPPING: SYRIAN ZUCCHINI DIP

A perfect easy dip for late spring or summer when zucchini are abundant. It taste great warm, at room temperature or chilled. And as all good dips often do, it tastes terrific the next day after all the flavours have known each other for a bit.

Serve by itself with any good Arabic bread or as a part of a mezze with hummus, roasted red pepper and walnut dip (muhammara), feta, and olives.

Mfarakit Kusa: Syrian Zucchini Dip

Makes: approximately 1-1/2 - 2 cups

- 4 small-medium zucchini, grated or very finely diced

- 1 small (1/2 cup) yellow or white onion, diced

- 4 cloves garlic, crushed into a coarse paste

- 2 tbsp. olive oil

- 1 lemon, juiced

- 1 tbsp. dried mint or dill

- 1 tbsp. minced parsley (optional)

- 2 tsp. salt

- 1-2 tbsp. olive oil, for garnish

1. Heat the olive oil in a pan over medium heat.
2. Add the onion and garlic and cook till translucent, about 4 - 5 minutes. 
3. Add the zucchini and stir.
4. Cook till the onions and zucchini are very soft and easily mash. Zucchini release water when cooked so cook till the water evaporates. Turn the heat to High if needed for a couple of minutes to let all water evaporate.
5. Stir in the mint / dill and lemon juice, salt to taste, and parsley, if using.
6. Put 1 cup of the dip in a shallow dish or bowl, spread with the back of a spoon into a flattish layer.
7. Serve garnished with a generous drizzle of 1 tbsp. or more olive oil.

CHICKPEA, MINT, AND CITRUS DIP (WITH TOASTED PEPPERCORNS)

I seldom write effusive blog posts, but sometimes things just fall into place. Sometimes you have exactly the amount of things you need to fall into place. Or into your blender! Like this delicious dip that will take an unexpected turn in your mouth thanks to the smoky toasted peppercorns and fresh grapefruit.

I pulled a shoulder muscle and was in pain all day at work but I reeeeally wanted to workout like I normally do in the evening. It's the thing I look forward to every single day, because it's fun! And lively. Well anyway a workout was just a preposterous idea because my "trial" moves in the work bathroom left me unable to move much for a good 15 minutes. So I took the hint and came home, certainly not up to cooking or eating.

But - I had cooked chickpeas, a beautiful bunch of fresh mint, which is one of my favourite herbs, and over half a bunch of equally beautiful fresh parsley. And an aging grapefruit.

And - I absolutely hate wasting food and always feel dreadful about having to throw away food, especially if it's because of my own neglectfulness. 

So - I decided that the chickpeas would have to become my usual hummus that I could take to work as a snack, and the herbs would become a persillade but with mint and parsley. And the grapefruit - especially great with toasted pepper and a light sprinkle of salt - would be a snack. That, I reckoned, was the way to dispense with things expeditiously so I could mope about having to stay in all evening.

But as I was laying everything out, the smell of the torn mint and parsley leaves, the lemon, peppercorns, and grapefruit halves was just so heady together that I figured I'd have a go at putting it all together in a dip. And it turned out to be phenomenal - gorgeous light green, with a garlic-ey, herbal scent and the smokiness of toasted peppercorns. Love it!

Chickpea, Mint, and Citrus Dip (with Toasted Peppercorns)

Makes: approximately 1-3/4 cups

- 1-1/2 cups chickpeas, cooked

- 1/4 cup fresh mint leaves

- 1/8 cup parsley

- 1/2 cup grapefruit juice (from 1 medium grapefruit)

- 1 Meyer lemon or a regular lemon, juiced

- 2 large cloves garlic

- 1 tsp minced ginger

- 1 tbsp olive oil

- 2 tsp freshly ground toasted black pepper, or regular black pepper

- 1 tsp salt, or to taste

1. Blend everything until it is smooth. Adjust seasonings to taste - add more lemon juice, salt, pepper, and olive oil to taste.

2. Garnish with minced parsley or a drizzle of olive oil, or both.

3. Let it sit for a few hours/overnight to let the flavours meld and let the dip thicken a bit as the chickpeas absorb some of the liquid before serving. Or, serve immediately as an appetizer with bread/pita, pita chips, crostini, lavash, roasted vegetables, crudites, or as a main with roasted salmon.

SKINNY DIPPING: FRESH FAVA BEAN DIP

It's no secret that I love dips... eating them and making them. I have a few standard, no-fail, go-to dips for parties or just having around at home for snacking. As most things I like to cook, the dips I make are seasonal. This is one of my favourite springtime dips! Beautiful colour, fresh tasting, herb-y...

... and fat-free if you don't add olive oil. I often don't add oil because I find the fava beans creamy enough, and I always have olives around, which go well with the dip and bread/vegetables. Or I have a chunk of feta with it all. If I am not serving olives or feta with the dip, I do add the olive oil because the flavour of olives and fresh fava beans is heavenly! 

Fresh Fava Bean Dip

Servings: makes 1-1/2 cups

- 1-1/2 lbs. (~1 kg) fava beans/broad beans, shelled (about 1-1/2 cups shelled beans)
- 3/4 - 1 tsp. salt, I used Himalayan pink salt
- 2 medium cloves garlic
- 1/2 tsp. crushed red pepper
- 1/4 tsp sugar, or less, or none
- 2 tsp. minced fresh mint leaves, or 1 tsp. dried

- 1 tsp. fresh dill, or 1/2 tsp. dried
- juice of 1 small lemon or lime

- 1 tbsp. water or more, as needed to blend or process into the desired consistency

- 2 tbsp. extra virgin olive oil (optional - I don't usually add it)

Serve with:
Bread of any type, baked pita chips, roasted potatoes, skinny fries, raw carrots, zucchini, cucumbers, or as a side with baked/grilled fish

1. Boil enough water to submerge the fava beans up to 1 in. 

2. Add the fava beans and cook for about 5 minutes.

3. Drain and rinse under cold water until cool. Or, drain and let the fava beans cool on their own for about 15 minutes.

4. Using your finger-tips, remove and discard the pale green outer skins and put the bright green fava beans in a bowl.

5. In a food processor or blender, add all the ingredients including the beans.

6. Process/blend to the desired consistency. I like it smooth, not coarse.

7. Refrigerate and remove from the fridge 30 minutes before serving to allow the dip to come to room temperature.

8. Really good the next day, when the flavours have melded!

Notes:

1. Since fava beans, mint, and dill are springtime produce, the flavours are exceptionally complementary. But you can use other herbs like cilantro/coriander or parsley. Or a combination of herbs of your choice. I definitely don't recommend rosemary or any other fall/winter herbs.

2. As always, adjust salt and red pepper to taste, or use freshly crushed black/white pepper.