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Fresh Recipes Savory... Cascade Fresh Avocado Yogurt Dip Grilled Meatballs with Indian-Spiced Yogurt Sauce Chilled Blueberry Soup Quinoa with Mango and Curried Yogurt Pistachio-Crusted Halibut with Spicy Yogurt Baked Potatoes with Yogurt and Sour Cream Hot Wings with Blue Cheese-Yogurt Sauce Ottoman Empire Yogurt Soup Tart and Crunchy Fresh Tuna Salad Eggplant with Yogurt and Dill Grilled Chicken Breast with Pineapple Roasted Red Pepper Salsa Chilled Tomato Soup with Cilantro-Yogurt Swirl Classic Cole Slaw with Caraway Key Lime Spice Thai Dip Baked Zucchini Fries with Homemade Buttermilk-Yogurt Ranch Dressing Crispy Yogurt Chicken Roasted Smoked Cauliflower with Lime Yogurt Sauce Sweet... Citrus Salad with Ginger and Yogurt Chocolate Dipped Strawberry Frozen Yogurt Avocado Yogurt Dip (16 SERVINGS) INGREDIENTS ¾ cup ½ cup 3 tbls 1 tbls 2 tbls 1 tbls ½ tsps 3 1 Cascade Fresh Fat Free Plain Yogurt finely chopped red onion chopped fresh cilantro finely chopped seeded jalapeño pepper fresh lime juice ground cumin salt ripe peeled avocados, seeded and coarsely chopped garlic clove, minced MAKE IT Place all the ingredients in a food processor or blender, and process until smooth. WWW.CASCADEFRESH.COM Grilled Meatballs with Indian-Spiced Yogurt Sauce (4 SERVINGS) INGREDIENTS Meatballs 2 lbs 1 2 3 tbls 2 1 tsp 1 tsp ½ tsp 4 tsps ground beef round large red onion, minced large cloves garlic light soy sauce large eggs, beaten minced ginger salt freshly ground pepper extra virgin olive oil Indian Spiced Yogurt Sauce 1 pint 2 1 tbl 2 tbls 2 tsps 2 tsps ¼ tsp to taste Cascade Fresh Plain Yogurt medium cloves garlic, minced fresh lemon juice extra virgin olive oil ground cumin ground turmeric cayenne Salt and freshly ground pepper Garnish 2 tbls minced curly parsley MAKE IT Meatballs Combine the ground beef, onion, garlic, soy sauce, eggs, ginger, salt, and pepper in the bowl. Mix the ingredients with your hands until they are well blended and hold together well. Preheat the broiler. Brush the baking sheet with 2 tsps of the oil. With your hands, form the meat mixture into 24 round balls and place them 1 ½ inches apart on the baking sheet. (Each ball should weigh about ½ ounce.) Lightly moisten your hands before forming each ball to facilitate rolling. Brush the meatballs with the remaining oil and broil them, 4 inches from the heating element, 6 to 8 minutes, turning them once, until they are cooked through. Place the meatballs in a shallow bowl with the Indian-Spiced Yogurt Sauce on the side, or cut off the top of a small round loaf of bread, remove the insides, and spoon the meatballs into the bread. Dust with chopped parsley for color. Indian-Spiced Yogurt Sauce Line a strainer with cheesecloth. Place it over a bowl and spoon the yogurt into the strainer. Allow the yogurt to drain in the refrigerator for 3 hours. Transfer the drained yogurt from the cheesecloth to the other bowl and blend in the garlic, lemon juice, oil, cumin, turmeric, and cayenne. Season to taste with salt and black pepper. WWW.CASCADEFRESH.COM Chilled Blueberry Soup (4 SERVINGS) INGREDIENTS 1-½ cups ½ cup 1 tbl 1/8 tsp 1/8 tsp 1/8 tsp 1 tbl 1/3 cup 1/3 cup fresh blueberries (or frozen blueberries, thawed with juice) water lemon juice ground ginger ground cinnamon ground cloves dry red wine Cascade Fresh Vanilla Yogurt Cascade Fresh Sour Cream, plus more for garnish MAKE IT Place blueberries and water in a blender or food processor. Puree until smooth. Pour into a small saucepan over medium heat and add, lemon juice, ginger, cinnamon, and cloves and stir. Reduce heat to low, cover, and simmer blueberries about 5 minutes. Pour soup into a bowl and let come to room temperature. Stir in wine, yogurt, and sour cream, whisking until blended. Cover and refrigerate at least 4 hours or overnight. To serve, whisk additional sour cream until smooth. Drizzle in a spiral over the top of each bowl of soup and add a mint sprig. WWW.CASCADEFRESH.COM Quinoa with Mango and Curried Yogurt (6 SERVINGS) INGREDIENTS 1/3 cup 1 tbl 2 tsps 1 tsp ¾ tsp ¼ tsp 2 tbls 1 1/3 cups 1 lb 1 1 1/3 cup ½ cup Cascade Fresh Plain Yogurt fresh lime juice curry powder finely grated peeled fresh ginger salt black pepper vegetable or peanut oil quinoa (7 ½ ounces) firm-ripe mango, peeled, pitted, and cut into ½-inch chunks (2 cups) red bell pepper, cut into ¼-inch dice fresh jalapeño chili, seeded (if desired for less heat) and minced chopped fresh mint salted roasted peanuts (2 ½ ounces), chopped MAKE IT Whisk together yogurt, lime juice, curry powder, ginger, salt, and pepper in a large bowl. Add oil in a slow stream, whisking until combined. Rinse quinoa in a bowl using 5 changes of water, rubbing grains and letting them settle before pouring off water (if quinoa does not settle, drain in a large sieve after each rinsing). Cook quinoa in a 4- to 5-quart pot of boiling salted water for 10 minutes. Drain in a large sieve and rinse under cold running water. Set sieve with quinoa over a saucepan containing 1 ½ inches boiling water (sieve should not touch water) and steam quinoa, covered with a kitchen towel and lid, until fluffy and dry, 10 to 12 minutes. Toss quinoa with curried yogurt and remaining ingredients in a large bowl. Serve warm or at room temperature. WWW.CASCADEFRESH.COM Pistachio-Crusted Halibut with Spicy Yogurt (4 SERVINGS) INGREDIENTS For Halibut 4 1 cup 1/3 cup 3 tbls ¾ tsp ¼ tsp ¼ cup (1 ¼-inch-thick) pieces skinless halibut fillet (about 6 ounces each) whole milk shelled pistachios (preferably Turkish), finely chopped cornmeal salt black pepper extra-virgin olive oil Spicy Yogurt 1 cup ½ 2 tbls 1 tbl 1 tbl 2 tsps ½ tsp Cascade Fresh Mediterranean Yogurt (8 ounces) cucumber, peeled, seeded, and finely diced (¾ cup) chopped fresh dill finely chopped onion fresh lemon juice dried maras pepper salt, or to taste MAKE IT Put fish in a shallow baking dish, pour milk over it, and chill, covered, turning over once, 30 minutes. Meanwhile, stir together pistachios and cornmeal in a shallow bowl. Remove fish from milk, letting excess drip off. Transfer to a plate and sprinkle all over with salt and pepper, then dredge lightly in cornmeal-pistachio mixture. Transfer to a clean plate as coated. Heat oil in a 12-inch heavy skillet over moderately high heat until hot but not smoking, then sauté fish, turning over once, until golden and just cooked through, 6 to 8 minutes total. While fish cooks, stir together ingredients for spicy yogurt. Serve fish with spicy yogurt on the side. WWW.CASCADEFRESH.COM Baked Potatoes with Yogurt and Sour Cream (4 SERVINGS) INGREDIENTS 4 ½ cup ½ cup 2 tbls to taste Idaho russet baking potatoes Cascade Fresh Mediterranean-Style Yogurt sour cream chopped fresh chives, plus extra for garnish Kosher salt and freshly ground black pepper MAKE IT Preheat the oven to 350 degrees F. Wash the potatoes and place them directly on the oven baking rack. Bake for 45 to 60 minutes, until very tender when pierced with a skewer. Meanwhile, combine the yogurt, sour cream, chives, ½ tsps salt, and ¼ tsp pepper and place in a serving bowl. Garnish with extra chives. Chill. When the potatoes are done, cut them down the middle and squeeze both ends. Sprinkle with salt and pepper and serve the hot baked potatoes with the cold chive dressing. WWW.CASCADEFRESH.COM Hot Wings with Blue Cheese-Yogurt Sauce (6 SERVINGS) INGREDIENTS Sauce 1 cup ¼ cup 2 tbls 2 tbls to taste Cascade Fresh Mediterranean-Style Yogurt crumbled blue cheese finely grated red onion finely chopped fresh cilantro Kosher salt and freshly ground pepper Hot Wings 1 ½ cups to taste 3 tbls 1 ½ tsps 3 lbs ½ cup 1-2 tbls 1 tbl 1 tbl 1 tsp 1-2 tbls 1 Peanut oil, for frying all-purpose flour Kosher salt and freshly ground pepper Ancho chili powder garlic powder chicken wings, split at the joint, tips removed red wine vinegar pureed chipotle chilies in adobo sauce New Mexico chili powder Dijon mustard salt honey stick unsalted butter, quartered Chopped fresh cilantro, for garnish (optional) Jicama sticks, for serving MAKE IT Combine the yogurt, blue cheese, red onion, cilantro, and salt and pepper to taste in a small bowl. Refrigerate at least 30 minutes before serving to allow the flavors to meld. Heat 2 inches of peanut oil in a large high-sided pan until a deep-fry thermometer registers 375° F. Stir together the flour, salt and pepper to taste, 1 tbl Ancho chili powder and the garlic powder in a shallow bowl. Season the wings with salt and pepper and add in batches to the flour mixture to lightly coat. Tap off the excess flour, add the wings to the oil in batches and fry until golden brown and cooked through, 8 to 10 minutes. Transfer with a slotted spoon to a paper-towel-lined plate. Bring the vinegar, chipotle puree, the remaining 2 tbls Ancho chili powder and the New Mexico chili powder to a simmer in a large high-sided sauté pan over medium heat. Remove from the heat and whisk in the mustard, 1 tsp salt, the honey and butter until smooth. Add the wings and toss to coat. Garnish with cilantro, if desired, and serve with jicama sticks and blue cheese sauce. WWW.CASCADEFRESH.COM Ottoman Empire Yogurt Soup (4 SERVINGS) INGREDIENTS 6 tbls ¼ cup 1 quart 1 cup 1 tbl 3 cups 2 1 1 tsp unsalted butter all-purpose flour chicken stock barley kosher salt Cascade Fresh Plain Yogurt large egg yolks small handful fresh mint leaves, chopped paprika (or traditional Kirmizi Biber or Aleppo pepper if available) MAKE IT Melt 4 tbls butter over medium heat in a Dutch oven or other large, heavy pot. Just as the foam subsides, add the flour, stirring constantly with a wooden spoon or whisk to prevent lumps. Pour in the chicken stock and continue to stir well. Bring the mixture to a simmer, and then add the barley and the salt. Reduce the heat to medium-low flame, cover, and cook for about 25 to 30 minutes, or until the barley is tender. In a large mixing bowl, blend together the yogurt and egg yolks until smooth. After the barley has softened, lower the heat and gradually whisk the yogurt mixture into the barley and cook just until it is ready to boil. For the finishing touch, melt the remaining 2 tbls of butter in a sauté pan. When the butter is foamy, mix in the mint and paprika. Let this turn golden and stir it into the soup. Serve the soup piping hot. WWW.CASCADEFRESH.COM Tart and Crunchy Fresh Tuna Salad (4 SERVINGS) INGREDIENTS 2 2 to taste 1 cup ½ cup ¼ cup large fresh tuna steaks (about 1 ½ lbs) lemons, thinly sliced, plus ½ lemon, zested and juiced, as needed Kosher salt and freshly ground black pepper Cascade Fresh Mediterranean-Style Yogurt halved red grapes toasted and chopped walnuts COOK'S NOTE Serve this healthy salad on butter lettuce leaves, on a slice of toasted seedy whole wheat bread, with fresh cantaloupe slices, or eat straight out of the refrigerator with a fork! MAKE IT Preheat the oven to 350° F. Put a large sheet of parchment paper on a baking sheet. Arrange the lemon slices on the parchment, slightly overlapping, covering an area just larger than the size of the tuna steaks. Season the tuna well on both sides with salt and pepper and arrange them directly on the lemon slices. Sprinkle the zest evenly over the tuna. Bring the 2 long sides of parchment together and fold down over the tuna; fold the ends of the parchment and tuck them under the fish like an envelope. Roast in the oven until cooked through, about 18 to 20 minutes; the tuna should flake easily with a fork and no longer be pink in the center. Open the parchment packet and let the tuna cool until it can be handled, then flake it with a fork. Transfer to a serving bowl along with any cooking juices it has released. Add the yogurt, grapes, and walnuts and stir to combine. Season with salt and pepper and freshly squeezed lemon juice, to taste. Serve immediately or refrigerate until ready to eat. WWW.CASCADEFRESH.COM Eggplant with Yogurt and Dill (4 SERVINGS) INGREDIENTS 1 lb 3 3 ¼ cup to taste to taste ½ cup to taste eggplant, chopped shallots garlic cloves olive oil Salt and pepper Walnuts Cascade Fresh Plain Yogurt Fresh dill MAKE IT Toss the chopped eggplant, 3 unpeeled shallots and 3 unpeeled garlic cloves with the olive oil, salt and pepper on a baking sheet. Roast at 400 degrees for 30 minutes. Add some walnuts; bake for 8 more minutes. Cool slightly, then squeeze the shallots and garlic from their skins and chop; toss with the eggplant, nuts, yogurt, fresh dill and salt and pepper. WWW.CASCADEFRESH.COM Grilled Chicken Breast with Pineapple Roasted Red Pepper Salsa (6 SERVINGS) INGREDIENTS 1 cup ¼ cup 2 1 tsp 1 tsp 1 2 tsps 1 tsp 6 Cascade Fresh Plain Yogurt extra-virgin olive oil garlic cloves, chopped tsp dried basil tsp dried oregano lemon, zested salt hot sauce (6-ounce) boneless, skinless chicken breasts Lemon slices, for garnish Roasted Red Pepper Pineapple Salsa, recipe follows Roasted Red Pepper Pineapple Salsa 20oz 1 2 tbls 1 tsp Pinch can crushed pineapple, drained jarred roasted red pepper, cut into small dice chopped parsley leaves hot sauce salt MAKE IT Mix the yogurt, olive oil, garlic, basil, oregano, lemon zest, salt and hot sauce together in a large bowl. Add the chicken and toss well to coat. Refrigerate for 1 hour. Preheat a cast iron grill pan over high heat for 4 to 5 minutes or preheat an outdoor grill. Place the chicken on the grill and cook for 4 minutes per side, until the chicken is firm to the touch. Place on platter and garnish with lemon slices. Serve warm or at room temperature with salsa on the side. WWW.CASCADEFRESH.COM Chilled Tomato Soup with Cilantro-Yogurt Swirl (4 SERVINGS) INGREDIENTS 2 tsps 2 lbs ½ cup 2 tbls 2 tsps 1 cup 1 cup 2 tbls 1 tsp 1 cup ground cumin ripe tomatoes, coarsely chopped (about 5 cups) chopped red onion plus ¼ cup chopped fresh cilantro, divided chopped chipotle pepper in adobo sauce (see Note) fresh corn kernels (from about 2 ears) ice water lime juice, or to taste kosher salt, or to taste Cascade Fresh Organic Lowfat Plain Yogurt COOK'S NOTE Canned chipotles packed in adobo sauce can be found in the Mexican section of a large supermarket or at a specialty food store. MAKE IT Soup Toast cumin in a small skillet over low heat, stirring, until just fragrant, 1 to 2 minutes. Combine tomatoes, onion, 2 tbls cilantro and chipotle in a blender or food processor. Puree until smooth. Transfer to a large bowl. Add the toasted cumin, corn, ice water, lime juice, and salt; stir to combine. Refrigerate until chilled, about 1 hour or until ready to serve. Cilantro Yogurt Puree yogurt and the remaining ¼ cup cilantro in a blender or food processor until smooth. Refrigerate until ready to serve (it will thicken slightly as it stands). To serve, divide the soup among 4 bowls and garnish each with a generous swirl of cilantro yogurt. WWW.CASCADEFRESH.COM Classic Cole Slaw with Caraway (6 SERVINGS) INGREDIENTS ½ cup ¼ cup ¼ cup 1 tbl ½ tsp ¼ tsp 16 oz 2 tsps Cascade Fresh Mediterranean-Style Yogurt, or 2/3 cup Cascade Fresh Fat Free Plain Yogurt mayonnaise apple cider vinegar honey salt pepper bag shredded coleslaw mix caraway seeds MAKE IT If using regular yogurt, place it in a strainer lined with a paper towel and set the strainer over a bowl. Let the yogurt drain and thicken for 20 minutes. In a large bowl whisk together the Mediterranean-style or strained yogurt, mayonnaise, vinegar, honey, salt and pepper. Add coleslaw mix and caraway seeds and toss to coat. WWW.CASCADEFRESH.COM Key Lime Spicy Thai Dip by PEGGY CALHOUN INGREDIENTS 6 oz 4 oz 2 tbls ¼ cup 1 tsp Cascade Fresh Key Lime yogurt cream cheese, softened peanut butter, creamy fresh, finely chopped mint crushed red pepper MAKE IT In small mixing bowl, add yogurt and cream cheese. Mix until well combined. Stir in peanut butter. Add chopped mint and red pepper. Mix until all ingredients are well incorporated and smooth. Place in serving dip bowl, cover and refrigerate until ready to use. SERVE Serve on tray with your favorite quality brand Asian flavored chips, such as Kettle Spicy Thai. WWW.CASCADEFRESH.COM Baked Zucchini Fries with Homemade Buttermilk-Yogurt Ranch Dressing (2 SERVINGS) INGREDIENTS Zucchini Fries 1 ¼ cup 2 tbsp ½ tsp ½ tsp 1 tsp ½ tsp ½ tsp 1 tsp pinch 1 egg   medium zucchini, cut into long, thin pieces Italian-style dry breadcrumbs fresh grated Parmesan cheese dried basil dried thyme dried oregano caraway seeds garlic powder red chili flakes salt and pepper beaten with 2 tbls milk cooking spray Buttermilk-Yogurt Ranch Dressing ½ cup 5 tbsp 1 tbsp ½ tsp ½ tsp ½ tsp to taste buttermilk Cascade Fresh Greek plain low-fat yogurt dried parsley dried dill garlic powder onion powder Salt and pepper MAKE IT Preheat the oven to 400°F. Lightly spray a baking sheet with cooking spray. In a shallow bowl, combine the breadcrumbs, cheese, dried herbs, garlic powder, and a pinch of salt and pepper. Coat the zucchini in the egg/milk mixture, then in the breadcrumb mixture. Arrange the zucchini in a single layer on a baking sheet and bake for about 15 minutes, flipping the zucchini once. For the dressing, whisk together all ingredients. Serve the zucchini alongside the dressing for dipping. WWW.CASCADEFRESH.COM Crispy Yogurt Chicken (4 SERVINGS) INGREDIENTS 2 cups 2-3 to taste to taste 2 tsp 1 pinch 2 cups butter Plain Cascade Fresh Yogurt cloves garic parsley fresh cilantro ground ginger (juice of) lemon chicken breasts salt and pepper panko bread crumbs (1 pat for each piece of chicken) MAKE IT Pour yogurt into a mixing bowl. Peel and mince garlic; add garlic to the yogurt. Chop up a small amount of fresh parsley and add it to the yogurt. Add lemon juice. Mix together to combine. Rinse chicken and pat it dry. Sprinkle with (kosher) salt. In another bowl, place the bread crumbs and ground ginger. Sprinkle with salt and stir lightly. Butter a baking dish. With a pair of tongs, place the chicken, one piece at a time into the yogurt mixture. Turn it over thoroughly to coat. Then roll the chicken in the Panko bread crumbs. Cover each piece thoroughly with bread crumbs and place in the baking dish. Place a slice of butter over the large part of each chicken piece. Cover with foil and bake in a 350° oven for 1 to 1 ¼ hours, removing the foil for the last 15 minutes of cooking. When the chicken is nice and golden, remove from the oven and enjoy! WWW.CASCADEFRESH.COM Roasted Smoked Cauliflower with Lime Yogurt Sauce INGREDIENTS 2 1/3 cup 1 tsp ½ tsp ¼ tsp ½ tsp 1 cup 1 tsp 1 medium cauliflower heads (use different colors if you can find them), stripped of leaves and main stalk chopped off extra-virgin olive oil, plus a splash ground coriander ground cumin ground turmeric red chili powder Cascade Fresh plain Greek yogurt freshly grated ginger lime, zested, plus a squeeze of juice Kosher salt and freshly ground black pepper MAKE IT Preheat the oven to 400° F. Line a baking sheet with foil or parchment. Break up the cauliflower into evenly sized florets about 1-inch long. You can use a knife to divide the large florets if they don't break easily. In a large bowl, whisk together 1/3 cup oil, coriander, cumin, tumeric and chili powder. Add salt and pepper to taste. Add the florets and, using your hands, gently toss to coat. Pour the prepared baking sheet and roast until tender and slightly browned, 30 to 40 minutes, tossing halfway through. Meanwhile, in a small bowl, combine the yogurt with the lime zest, ginger, a splash of extra-virgin olive oil, salt, pepper, and a squeeze of lime (as much as you like). Serve the cauliflower with a dollop of yogurt on the side, and enjoy a whole new way to eat cauliflower! WWW.CASCADEFRESH.COM Citrus Salad with Ginger and Yogurt (6 Servings) INGREDIENTS 1 2 3 ½ cup 2 tbls ¼ tsp 2 2/3 cup pink grapefruit, peeled large tangerines or Minneolas, peeled navel oranges dried cranberries honey ground cinnamon 8oz containers of Cascade Fresh Mediterranean-Style Yogurt or 16oz of Cascade Fresh Plain or Vanilla Yogurt minced crystallized ginger MAKE IT Break grapefruit and tangerines into sections. Cut grapefruit sections into thirds; cut tangerine sections in half. Transfer grapefruit, tangerines, and all juices to deep serving bowl. Using small sharp knife, cut all peel and white pith from oranges. Slice oranges into ¼ inch-thick rounds, then cut slices into quarters. Add oranges and all juices to same bowl. Mix in ½ cup dried cranberries, honey, and cinnamon. Cover and refrigerate at least 1 hour. Mix yogurt and ginger in bowl. Fruit and yogurt can be prepared 1 day ahead. Cover separately and chill. Spoon yogurt on fruit and sprinkle with dried cranberries. WWW.CASCADEFRESH.COM Chocolate Dipped Strawberry Frozen Yogurt by JENNIFER ALDERSON INGREDIENTS 64oz ½ cup 3 tsp 1 cup 1 tsp ¼ cup 2 tsp Cascade Fresh fat free plain yogurt honey vanilla fresh strawberries salt Nutella (for healthier version, use ¼ cup dark chocolate chips) fat free milk MAKE IT Strain yogurt through a cheesecloth for 4 hours. If you do not have a cheesecloth, layer 2 paper towels in a strainer with a large bowl underneath to catch the liquids. The yogurt should have a thick, cream cheese-like consistency once the liquids are strained from it. You will use 4 cups of the strained yogurt for this recipe. Mix the ¼ cup honey and the vanilla into the yogurt in a large mixing bowl. Puree 1 cup of fresh strawberries in a blender or food processor. Then, add 1/8 cup honey and blend/process for 30 more seconds until it is mixed well. Add the strawberry mixture to the yogurt mixture and use a wire whisk to stir until the color is the same throughout. Add the last 1/8 cup honey and the salt and stir well. Now it is time to churn the yogurt! For this step, simply follow the user instructions for your ice cream maker. After the first 10 minutes of churning, the yogurt will begin to thicken. This is when you prepare the chocolate. Mix the Nutella (or dark chocolate chips) and milk in a microwave safe dish and microwave for 15 second intervals, stirring after each interval until mixture is completely melted and has a smooth consistency (usually takes 30-45 seconds). Add this chocolate mixture to the yogurt while it is churning, one tsp at a time, so that it will be dispersed throughout the yogurt. After adding all of the chocolate, let the yogurt churn for about 5-7 minutes until it reaches the desired consistency. This yogurt can be eaten immediately or stored in an air-tight container in the freezer and saved for later. Enjoy! WWW.CASCADEFRESH.COM Return to top ^