Ladies Luv Lasagna (non-ladies do too!)

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Real women eat carbs, ladies. So load up on some ’sagn! This healthified version combines whole wheat noodles, low-fat cheeses and tons of veggies, making it a protein-, fiber– and vitamin-packed meal. It’s also the perfect meal to serve when you’re hostessing (just ask my buddy & fave dinner guest Pete, who asked for the recipe!)

Whole wheat lasagna noodles aren’t always as easy to find as the regular kind. Health food stores are your best bet, and if your supermarket has a natural foods aisle, you may find them there. I won’t lie, they’re more expensive—I generally pay about $4.50—but that’s one item I don’t mind splurging on. Simple carbs make your bod unhappy; they’re basically nutrient-less yuck create a spike in your blood sugar and make you hungry sooner. Whole grains, on the other hand (and I mean WHOLE grains, not products that mix “wheat flour” with “whole wheat flour”) are naturally full of nutrients, including a good deal of protein and fiber, which keep you full longer!

I like to make my lasagna with lots of creamy low-fat ricotta and cottage cheese, and just a sprinklin’ of shredded mozzarella. This way, I don’t feel deprived of the warm, cheesy gooiness I crave, but I can keep the fat content of my meal in check.

Finally, I encourage you to use your favourite veggies to make your lasagna just the way you like it. My faves combos are mushroom & spinach, and zucchini, squash & broccoli (or all of them together!) Eggplant can also be a yummy addition, but I seem to encounter a lot of peeps who don’t care for eggplant in their ’sagn. Omnivores can toss in chicken sausage to satisfy a meat craving.

A word to the wise: though this meal only takes about 15 minutes to prepare, allow plenty of time for baking. The taller you pile your lasagna pan, the longer it will take to cook through. If you’re having company or need to eat by a specific time, allow an hour and a half for to be safe; this should allow for cooling time as well.

Lasagna makes GREAT leftovers! I find that the flavour is even better the next day!

Ingredients (makes at least 8 servings):

1/2 package whole wheat lasagna noodles

1/2 jar tomato sauce, your favourite flavour

1 small container low-fat or fat-free cottage cheese

1 small container low-fat or fat-free ricotta cheese

1 package shredded mozzarella*

2 10-oz packages spinach leaves

1 package sliced baby bella mushrooms

1 zucchini

1 squash

1 head of broccoli

2-3 cloves garlic

3 tsp. olive oil, separated

Italian seasoning or your favourite Italian herbs (like basil, oregano, thyme & marjoram)

Salt & pepper

optional toppings: 1-2 vine-ripe tomatoes, fresh basil leaves, sliced black olives & shredded parmesan cheese

*I recommend using part-skim mozzarella, but NOT reduced-fat; it doesn’t melt well and tastes plasticy when it’s cooked.

1. Begin by pre-heating the oven to 350º and boiling a big pot of water (if your noodles require pre-cooking, that is; not all do).

2. Wash veggies dry them really well to prevent watery lasagna (spinach is the major culprit here.) Mince garlic and slice zucchini, squash and broccoli.

3. In a large frying pan, sautee garlic in 1 tsp. olive oil until lightly browned. Set aside and let the zucchini, squash and broccoli have a turn. Add another tsp. or two of oil if you need too. Add the mushrooms when zucchini and squash have begun to soften just a bit. Careful not to overcook—your veggies should have a bit of crunch to them.

4. While the veggies are cooking, combine cottage cheese & ricotta in a medium mixing bowl and stir well. Add Italian seasoning and salt and pepper to taste.

5. When your veggies are cooked, and them to the garlic and sautee the spinach alone.

6. Your noodles should be done by now (you want them al dente—not too soft,) so you’re ready to assemble! Start with a thin layer of tomato sauce at the bottom of the pan to prevent stickage. Next comes a layer of noodles; use only enough to cover the pan rather than piling them on. Begin your layer of veggies by spreading the spinach over the noodles, trying to get the layer as even as possible. Add the garlic & veggie mixture. Top with tomato sauce—the amount you use can depend on your taste. Next, add another layer of noodles and top with the creamy cheese mixture. You may not need all of it; this will depend on the size of your lasagna pan. Top with a light sprinkling of shredded mozzarella—you don’t need to use the whole package if you’re concerned about keeping the fat content down.

7. Toppings can really jazz up your ’sagn! I like to add thinly sliced tomato, black olives and fresh basil leaves.

8. Cover the pan with aluminum foil and bake for an hour. When time is up, slice into the middle to check for doneness. This can be difficult, because your lasagna will inevitably be a little runny, but some of that will set as it cools. If you’re using a larger or deeper pan, it may require another 10-15 minutes. If you like your cheese nice and brown, remove the foil before you return the pan to the oven.

9. Allow about 10 minutes for cooling. Approach with caution—tomato sauce is evil when it’s hot.

Serving suggestions: mixed greens with bell pepper and black olives; a slice of crusty whole grain bread (you don’t really need bread to go with your pasta, but I LOVE to mop up tomato & cheese with crusty bread!)

Satisfy-My-Craving-for-Banana-Peppers Sammich

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All I can think about today is banana peppers. The way their vinegary goodness prickles my tongue makes me swoon. Banana peppers, I must consume you immeds. Solution: a turkey sandwich stacked with layers of vegetabley goodness (and plenty of bp’s, of course.)

I am always on the lookout for bakery bread with the fewest number of ingredients. After all, who wants a paragraph full of preservatives and other shenanigans in their bread? I made this sammy on delicious, soy- and preservative-free six-grain bread with pumpkin seeds, which gives my meal a nice boost of fiber and iron and adds to the turkey’s protein. Avocado laces this lunchtime delight with oleic acid, an omega-9 fat that has been found to lower cholesterol. Avocados, especially those from California, are very high in lutein, an antioxidant that’s great for your eyes, skin and heart. A little spinach and some tomato slices for a burst of vitamins A, C & K polish off this delish & nutrish treat.

Satisfy my Craving Sammich

2 slices toasted wholegrain bread

3 slices natural turkey

1/3 avocado, sliced thin

1/2 heirloom or vine-ripened tomato

a smear of dijon mustard, honey mustard or low-fat mayo (if you must; ew)

banana peppers, pickles or jalepenos–whatever garnishes please your ‘buds!

Healthy Girl Reunion!

Holy crap, y’all. It’s been awhile! This healthy girl has been getting a serious lesson in time management. Between school, two jobs and a long-ass commute (upside: tons of QT with NPR,) I’ve become way too familiar with my local take-out spots. This, of course, has taken quite a toll on the ol’ budgeroo. As we speak, I’ve got tomorrow’s lunch a-roasting, and it’s good to know I won’t be shelling out another 10 bucks for my mid-day satiation (ok, 5 of those bucks go to the gallon-sized latte I need to get me through the day…but everyone’s gotta be in denial about SOMEthing.)

So, let’s get back on track together, shall we? Cause let’s face it, you could always be a little healthier, a little more frugal, and a little plan ahead-ier when it comes to eating. Over the past couple months I’ve been compiling new recipes, so get excited for hummus and other Mediterranean-inspired delights, healthified lasagna, and snacks galore—all perfect fresh or as leftovers! But now, we turn to tomorrow’s lunch: lentil & veggie salad, which is easily transported and munchable all day long. Lentils are a great source of lean protein for omnivores and herbivoures alike, and they are absolutely packed with fiber to keep you feeling full and, er, regular (albeit a little gassy.) Add your own personal touches to this dish–I just used the veggies I had in the fridge, but any combo will work!

Sorry there are no pics for this dish. Just picture fairies and hearts and stars and flowers doing a little dance in your tummy…

Lentil & Veggie Salad for Busybodies

1 package steamed black lentils*

1 zucchini

1 head broccoli

½ head cauliflower

½ bag baby carrots

diced red onion to taste

a bit of olive oil

salt, black pepper, & crushed red pepper or your fave hot sauce

additions: for a protein boost, add tofu or chicken.

*you can buy these in the produce aisle at trader joe’s. using precooked lentils saves a step and at least 15 minutes, and as long as the package is unopened, they stay fresh in the fridge for ages!

Preheat oven to 400 degrees. Chop zucchini, broccoli and cauliflower and transfer pieces to a baking sheet. Sprinkle with salt and pepper and pop ‘em in the oven til they’re lightly browned—about 15 minutes. You can also dab olive oil on your veggies, but I find this is unnecessary; I like to drizzle a little over the whole salad when it’s done.

Throw carrots into your steaming pan and cook until soft. Meanwhile, dice the onion and sautee with a drop of olive oil.

When everything’s nice and soft and fragrant, throw it all into a big bowl with the lentils. Add seasoning and a dab of olive oil to taste, mix well, and enjoy hot or cold. Tupperware that shite and eat it all week long!

PS y’all: I’m engaged!!!

Curry Bonanza!

curryLast night’s craving for Indian food led me to finally pop my curry cherry. This is a very simple (and surprisingly delicious!) veggie dish that’s simple and doesn’t require a ton of ingredients. The prep time is no more than 10 minutes, and for the following half an hour you can go about your biz while this meal makes itself! I made a giant batch and had leftovers today for lunch, which were much more flavourful than last night’s dinner after the veggies and spices got all romantic in their tupperware. I definitely suggest allowing your curry to sit for as long as possible to increase the depth of flavour. If anyone has suggestions about how to bring out more flavour the first time around, lay ’em on me! Perhaps the light coconut milk is responsible for the somewhat lacking depth of flavour in this recipe, but with such a drastically lower amount of saturated fat it provides, I think the trade-off is worth it!

This curry is extremely low in fat and fairly low-calorie as well. I love the variety of veggies; feel free to experiment with the combo! Chick peas provide some protein, but you can try adding chicken, shrimp or tofu for a big boost!

Ingredients (makes 4 servings):

3 cups sliced carrots

3 cups sliced white potatoes

4 1/2 cups chopped cauliflower

1 small onion, coarsely chopped

2 cups green peas, fresh or frozen

3 cups canned chick peas

2 1/2 teaspoons curry powder

1/2 teaspoon cumin

1/4 teaspoon ground hot red pepper, if you like some heat

1 can light coconut milk

salt and pepper to taste

In a large pot, combine carrots, potatoes, onion and cauliflower. Mix spices with 2 cups of water and pour over veggies. Bring to a boil, then reduce heat and add peas, chick peas, and coconut milk. Simmer, covered, for about thirty minutes or until veggies are soft, but not falling apart. Stir occasionally to help flavours mingle.

Serve a big ol’ portion of this soupy goodness over brown rice. Shredded unsweetened coconut, golden raisins and slivered almonds make delicious additions!

Healthy Girl Grilling




It’s summertime, y’all! I don’t know where you live, but here in Boston I’ve seen enough rain to last me a lifetime. I finally got the chance to do some grilling last weekend (or, rather, to be a marinade-making 50’s housewife while my boyfriend manned the grill.) Below are a few of our successes: Shrimp Kabobs with Red Pepper and Pineapple; Asian-inspired Eggplant, Juicy ‘Bella Burgers, Mustardy ‘Gus, and Magnum Grilled Cheese.


Shrimp Kabobs with Red Pepper and Pineapple

file under: Seafood; Dairy-free; Gluten-free

for each person, use: 1/3 lb. raw shrimp, 1/2 red pepper, 1 1/2 cups chopped pineapple
olive oil, salt and pepper

1. Wash, peel and de-vein shrimp. On skewers, alternate shrimp, pepper and pineapple pieces.

2. Using a brush, dab shrimp and pepper pieces with olive oil. Sprinkle with salt & pepper.

3. Grill kabobs until shrimp are bright pink.

Asian-Inspired Eggplant
file under: Vegetables; Dairy-free; Vegetarian; Vegan

1 large eggplant
4 teaspoons soy sauce
4 teaspoons rice vinegar
1 teaspoon sesame oil
3 cloves pressed garlic
1/2 inch piece of fresh ginger, minced

Mix marinade ingredients. Brush over eggplant pieces. Allow to sit for 30 minutes

To grill, wrap eggplant pieces in foil and cook until soft.


Juicy ‘Bella Burgers

file under: Vegetables; Vegetarian; Vegan; Dairy-free; Gluten-free

This sauce is my boyfriend Noah’s burger marinade. It makes meat and mushrooms incredibly juicy. Noah refuses to violate his creative process by measuring specific quantities of any ingredient. I finally convinced him to use a vague “part” scale, so good luck recreating the recipe…just trust your intuition! Serve these bad boys alone or on a bun with your favourite burger fixins.

4 Portabella caps
4 parts A-1 sauce
2 parts Balsamic vinegar
2 parts Dijon mustard
1 part Olive Oil
“Abuncha sprinkles” Thyme
“Ditto” Rosemary and Black pepper

Brush mushrooms generously on both sides with marinade. Allow to sit for 30 minutes. To grill, wrap in foil to maintain moisture and cook until soft.


Mustardy ‘Gus

file under: Vegetables; Vegetarian; Vegan; Dairy-free; Gluten-free

2 large bunches asparagus
2 tablespoons olive oil
1/4 cup balsamic vinegar
1/4 cup dijon mustard

Lay asparagus pieces in a baking dish, layering if need be. Mix marinade and pour over asparagus. Allow to sit for 30 minutes. Grill, unwrapped, until asparagus in nicely charred.

Magnum Grilled Cheese
file under: Vegetarian

I made this sandwich for my vegetarian friend Sam. For the ultimate veg delight, construct the sandwich using generous portions of the ingredients listed below and place it directly on the grill. You can also toast the bread for an indoor treat on a rainy day, or if you don’t have time to get the grill going.

For each sandwich: 2 slices whole wheat bread; 2 slices sharp white cheddar; 3 thick slices ripe tomato; 1/3 avocado; 5 spears Mustardy ‘Gus.

The Healthy Girl Gentle Dietary Cleanse: A Complete Meal Plan


You may have read my recent entry about beginning a gentle cleanse to get back on track after too much unhealthy eating. The intention behind this five-day project was to give my body a rest–and thank it for all the amazing things it does for me!–by feeding it only the most nutritious, easy-to-digest foods. That meant avoiding:
meat
fish
dairy
soy
wheat/gluten
caffeine
alcohol
processed foods
all chemicals, including preservatives

…and enjoying plenty of:
fresh and dried fruits
veggies
beans and legumes
nuts
eggs
gluten-free grains like quinoa and brown rice
caffeine-free, all-natural teas
kombucha! (an expensive delight I allowed myself to splurge on during my cleanse)

Though a little higher in fat than the diet I normally try to eat, my cleanse diet consisted of heart-healthy, easy-to-process fats (like the unsaturated kinds found in nuts, which are thought to lower cholesterol.) I feel the need to mention that the elimination of gluten is completely unrelated to the carb phobia that has plagued our culture in recent years; I simply avoided this natural element during my cleanse because it takes more work for our bodies to process.

What follows is a five-day meal plan that you can use (and tweak to your needs, mind you) if you’d like to embark on the Healthy Girl Cleanse! Please remember that I’m not a medical professional, so you may want to check with your physician to make sure that this cleanse is right for you. Also, please don’t feel that anything about this cleanse supports starvation as a means of toxin-flushing; I’m skeptical that such claims hold any merit, and would never encourage you to go hungry. My meal plan is designed around eating smallish amounts every 3 hours or so in order to feel satiated and energized at all times. If you find that the portions I list below are filling you up too much or leaving you really hungry, listen to your body and give it what it needs–every body requires a slightly different amount of fuel!

Finally, don’t be discouraged if you feel that a gentle cleanse is not right for you. Perhaps just integrating a few snack or meal ideas into your repertoire would be fun! My meal plan includes many recipes that you can find on Healthy Girl, along with others that are self-explanatory (I hope.) Please see the shopping list for an easy grocery store guide; keep in mind that I’ve tried to include a lot of variety in this meal plan, but by remaking a few recipes you’re really into, like I did, you can make this cleanse more budget-friendly. As always, feel free to comment publicly or email your questions, comments and criticisms to healthygirlcooking@gmail.com. I hope to hear from you…happy cleansing!

Day 1

Breakfast

Apple-Spinach juice
Hard-boiled egg with freshly ground pepper and kosher salt

Snack 1
Sliced banana with chopped red apple, 2 TBSP walnut pieces and a squeeze of honey

Lunch
Egg in a Quinoa Nest

Snack 2
Handful of almonds with 5 pieces dried apricot

Dinner

Mexican-style baked potato with black beans, roasted corn, steamed broccoli, and salsa

Snack 3
Fresh pineapple slices

Day 2

Breakfast

Creamsicle juice (juice oranges first along with one extra orange, setting aside the extra orange juice to use in a smoothie later)
Handful of almonds

Snack 1
1/4 cup hummus with carrot and cucumber slices
Lunch
Quinoa and Roasted Veggie Salad, dressed with 1 tsp olive oil and a squeeze of lemon juice

Snack 2

Smoothie with fresh orange juice, banana, and pineapple

Dinner

1 cup cooked red lentils with roasted broccoli, zucchini and squash (make extra for snack tomorrow)

Snack 3

Baked sweet potato topped with honey and cinnamon

Day 3

Breakfast
4 egg whites scrambled with sauteed mushrooms and sliced tomato
Banana

Snack 1

Leftover lentils with veggies

Lunch
Mixed greens with sliced avocado, shredded carrots, black beans and salsa

Snack 2

Roasted Sweet Potatoes with Brussles Sprouts

Dinner

Quinoa-Stuffed Peppers (omit veggie sausage and add extra beans; make extras for lunch tomorrow!)

Snack 3

Peach and/or pear slices

Day 4

Breakfast

Egg in a Quinoa Nest

Snack 1

Creamsicle Juice

Lunch
Leftover Quinoa-Stuffed Peppers

Snack 2
Roasted sweet potato with brussles sprouts

Dinner
Lentil Burgers

Snack 3
Peach or pear slices


Day 5


Breakfast

4 scrambled egg whites with sauteed mushrooms and tomato slices
Peach or pear

Snack 1
Sliced banana with chopped fuji apple, 2 TBSP walnut pieces and a squeeze of honey

Lunch

Hummus and Veggie plate with carrot and cucumber slices, raw broccoli florets, mixed greens drizzled with olive oil and lemon juice, and 1/2 cup hummus

Snack 2

Handful of almonds with 5 dried apricots

Dinner
Bowl-o-Burrito

Snack 3

Pineapple slices

Other additions you may enjoy:

*Peppermint, ginger, chamomile, or any of your favourite caffine-free teas (iced or hot)

*Kombucha, a refreshing, cleansing drink made from mushroom-like cultures

*Hot water with lemon and any combination of the following: cayenne pepper, honey, cinnamon, ginger root (as suggested by a very helpful reader!)

*Popcorn–but only the homemade kind, involving nothing but corn kernels and a little olive or canola oil!

P.S. If you’re a coffee freak like me, it may be less torturous to ween yourself from The Sauce prior to beginning your cleanse. You can do this by cutting down and/or switching to green tea. I wouldn’t wish going cold turkey on my worst enemy.

The Healthy Girl Cleanse: A Complete Shopping List

Below is a shopping list for the meal plan above–a plan bursting with variety (read: a little rough on the ol’ wallet.) This shopping list is meant to be a guide that you can tweak to your liking and financial needs. I was perfectly happy repeating the meals and snacks I like the most, and I encourage you to do the same to get the most bang for your buck!

Fruits
3 large oranges
2 granny smith apples
3 fuji apples
5 bananas
1 pineapple
3-4 pears and/or peaches, or any other fruit you’d like to snack on
1 package dried apricots
1 large lemon
ginger root

Veggies

1 10-oz packages fresh spinach
2 medium tomatoes, or 1 pint cherry tomatoes
2-4 bell peppers, depending on size
2 avocados
1 baking potatoes
3 medium sweet potatoes
2 large heads broccoli
1 cucumber
3 zucchinis
3 summer squash
2 bags whole carrots
about 8 button mushrooms
about 10 brussles sprouts
1 package frozen corn
1 package frozen spinach
1 bag salad greens
…in many of my recipes, these veggies can be swapped for others you might prefer (try asparagus with scrambled eggs or roasted eggplant on a salad, for example; don’t be afraid to experiment!)

Beans, Nuts, Legumes & Eggs
1 dozen eggs
1 can black beans
1 package black lentils
1 package red lentils
1 package walnut pieces
1 package raw almonds

Grains
1-2 packages quinoa
1 bag brown rice (if you’d like to substitute rice for quinoa in some recipes)

Packaged Goods

1-2 containers organic hummus*
1 jar organic salsa*
1 bottle agave or raw honey
cinnamon
Lara bars (HG’s favourite raw, vegan, gluten- and soy-free bars for easy on-the-go snacking!)

*Buying organic packaged goods ensures that they are preservative-free.

Time-saving tips for the kitchen:

*When you have time to spare–even 10 minutes–check out your meal plan and do a little prep work for tomorrow. Chop your whole pineapple at once and store the pieces in a covered container in the fridge; that way, you can grab a handful for your smoothie or throw together a totable snack. The same strategy goes for cooking: this meal plan involves a lot of roasted veggies, so when you have time, chop 2 days worth of veggies and roast them all at once, storing the leftovers in air-tight containers or ziplock bags. I also included a lot of quinoa, which I like to make in big batches and draw from all week long.

*Keep a big ziplock full of nuts and dried fruit (or several individual ones, if you have trouble with portion control) in your purse, car or desk drawer for easy pre-made snacking.

*All of the prep work and cleaning involved in juicing can be time-consuming, so do anything you can beforehand, like peeling carrots and oranges and washing spinach. Prepped veggies and fruits can wait for you overnight in the fridge.

Apple-Spinach Juice


I’ve come across plenty of green juice recipes that involve all kinds of ingredients. This one keeps it super-simple and tastes absolutely delicious! You can play with the ratio of spinach to apple to make your juice tarter (more apple) or milder (more spinach.)

Packed with vitamins A and C, calcium and iron, this fresh juice is a great natural source of energy, as your bod can absorb the vitamins and minerals almost immediately. I suggest drinking some first thing in the morning or right after a workout.

Ingredients (1 large glass)
:
2 medium granny smith apples
1 10-oz bag fresh spinach

Wash and dry produce and core apples. Give everything a whirl in your juicer and enjoy right away.

Lentil Burgers

Discouraged after many attempts at veg-friendly mushroom meatballs, I turned my attention to a similar goal of making a substantial meal out of meat- and soy-free ingredients. I worked on these lentil burgers during my 5-day cleanse (full meal plan and tips coming soon, I promise!) so they had to be gluten- and dairy-free as well, and made from easy-on-the-bod ingredients.

This is still a work in progress; like the meatballs, I think my lentil burgers would incite more lip-smackin’ if I were more generous with the oil. Feel free to tweak the following recipe at your leisure–but only if you share your thoughts and suggestions!

Ingredients (makes 6 smallish burgers):

1 small white onion, chopped

2 cups finely chopped carrots (or about 1-1/2 cups shredded)

3 cloves garlic, crushed or minced

1-1/2 cups cooked black lentils*

1 egg

1/4 tsp. cumin

salt and pepper to taste

olive or canola oil for cooking

*Check your local Trader Joe’s; I bought a package of pre-cooked black lentils at mine that were perfect for this recipe!

1. Combine all ingredients in your food processor (if your machine is small, you may need to do this in two batches.)

2. On a cutting board, form balls with the batter. You’ll want them to be small enough that when you flatten them in the pan, they’ll be smaller than hamburger patties.

3. Warm a few drops of oil in the frying pan over medium heat. Add the first batch of lentil burgers and flatten them a bit with the back of your spatula. Cook the same way you’d cook pancakes–until each side is lightly browned.

4. Serve your burgers with slices of avocado and tomato and a side of sauteed veggies. I ate mine with garlicky kale–yummy!

Chilled Melon Soup for Summer


I’m proud to bring you another recipe from my mom–radical babe, inventress, and maker of fantastic eats (like Scrambled Tofu with Portabellas.) This refreshing summer soup is perfect for a leisurely outdoor brunch or as a quick meal on a hot day. I love the simplicity of the dish–it’s a breeze to make and to transport, but can also make an elegant addition to a dinner party or luncheon. Mama says:

“This soup can only be as good as the melons–they must be very ripe! Tap on the melon with your fingertips; it should sound like a hollow thump. Honeydew should be very pale green with hints of yellow.”

Ingredients
Yield: about 5 1/2 cups; 5 (or 6 small) servings.

1 large honeydew or cantaloupe melon, peeled & cut into small chunks*

Grated rind of 1 lime

Juice of 1 lime

1/2 cup non-fat Greek yogurt

1 Tblsp finely chopped mint leaves

*My preference is to use 1 ½ recipe, using a whole honeydew & ½ cantaloupe.

1. For optimal presentation, choose individual serving bowls that can be chilled in the freezer, & store them there for a couple hours before serving.

2. In a food processor or blender, process melon chunks until smooth; use a low setting to avoid building up froth.

3. Add remaining ingredients and blend until well mixed.

4. Chill thoroughly and scoop into frozen bowls, garnished with sliced blueberries and mint sprigs if desired; serve immediately while bowls are frozen. Best served within 24 hours.