Dole and Disney partner again to bring you 5 Marvel inspired recipes that are gluten-free, vegetarian and vegan!
These recipes are part of the “Healthy Heroes, Assemble!” total wellness program from Dole Food Company in collaboration with Marvel Entertainment that will help you to eat healthier in a fun way! So check them out:
GREEN SMASH SMOOTHIE (HULK)
INGREDIENTS:
- 1 DOLE® Green Apple, cored and chopped
- 1 ripe DOLE® Banana, peeled, cut crosswise into thirds and frozen
- ½ ripe DOLE® Avocado, peeled and pitted
- 1½ cups 100% coconut water
- 1 cup chopped DOLE® Pineapple, frozen plus additional wedges for garnish (optional)
- ½ cup packed DOLE® Baby Spinach
INSTRUCTIONS:
- Purée all ingredients, except garnish, in a blender on high until smooth; serve garnished with pineapple, if desired. Makes about 4 cups.
SPIDEY SPICY TACOS (SPIDER MAN)
INGREDIENTS:
- 1 head DOLE® Red Cabbage
- 1 tablespoon achiote seasoning
- 2 teaspoons olive oil
- ¾ teaspoon kosher salt
- 3 large portobello mushroom caps
- 8 (6-inch) white corn tortillas
- 1 DOLE® Avocado, peeled, pitted and thinly sliced
- 1 DOLE® Lime, juiced (about 2 tablespoons) plus additional wedges for garnish (optional)
- 1 garlic clove, minced
- 1 cup DOLE® Shredded Lettuce
- ½ cup DOLE® Shredded Carrots
- ½ cup roasted salted pepitas
- ¼ cup thinly sliced DOLE® Red Onion
- 2 tablespoons fresh cilantro leaves
- Plant-based sour cream (optional)
INSTRUCTIONS:
- Prepare outdoor grill for direct grilling over medium heat. Place cabbage, core side down, on a cutting board; cut 1 (¾-inch-thick) steak from center (reserve remaining cabbage for another use).
- Whisk seasoning, oil and ¼ teaspoon salt in a small bowl; brush over both sides of mushrooms and cabbage.
- Place mushrooms and cabbage on hot grill rack; cover and cook 8 minutes or until tender and grill marks appear, turning once. During last minute of cooking, place tortillas on hot grill rack; cover and cook 1 minute or until grill marks appear, turning once. Transfer mushrooms and cabbage to a cutting board; cool 5 minutes. Thinly slice mushrooms and cut cabbage into 1½-inch pieces.
- Mash avocado, lime juice, garlic and remaining ½ teaspoon salt with a fork in a small bowl. Makes about 2/3 cup.
- Serve mushrooms and cabbage in tortillas topped with lettuce, carrots, pepitas, onion, cilantro, avocado mixture and sour cream, if desired. Makes 8 tacos.
BLACK WIDOW CHOCOLATE BITES (BLACK WIDOW)
INGREDIENTS:
- 1 tablespoon finely chopped roasted salted almonds
- 1 tablespoon finely chopped roasted salted pistachios
- ½ teaspoon toasted sesame seeds
- ¼ cup gluten free dark chocolate chips
- 1 teaspoon avocado oil
- 2 DOLE® Bananas, peeled and sliced ½-inch-thick crosswise
INSTRUCTIONS:
- Line a rimmed baking pan with parchment paper. Stir almonds, pistachios and sesame seeds in a small bowl.
- Heat chocolate chips in a small microwave-safe bowl in microwave oven on high 1 minute or until melted, stirring every 20 seconds; stir in oil. Dip bottom half of each banana slice in chocolate mixture, allowing excess to drip off; place on prepared pan and immediately sprinkle with almond mixture. Refrigerate bites 10 minutes or until hardened. Makes 24 bites.
SCARLET MAGIC VEGAN PAPRIKASH (SCARLET WITCH)
INGREDIENTS:
- ¾ cup raw cashews, soaked in hot water 1 hour and drained
- 1½ cups low sodium vegetable broth
- 1½ tablespoons natural buttery spread with olive oil
- 1 DOLE® Yellow Onion, chopped
- 1 medium red bell pepper, chopped
- 1 pound DOLE® Mushrooms, quartered
- 3 garlic cloves, minced
- 1½ teaspoons paprika
- 2 cups packed DOLE Baby Spinach
- 1 can (14.5 ounces) diced fire-roasted tomatoes
- ½ DOLE® Lemon, juiced (about 2 tablespoons)
- ½ teaspoon kosher salt
- ¼ teaspoon ground black pepper
- 1 package (8.8 ounces) microwaveable whole-grain brown rice
- Sriracha chili sauce for serving (optional)
INSTRUCTIONS:
- Purée cashews and ½ cup broth in a blender on high until smooth.
- Melt buttery spread in a large saucepot over medium-high heat. Add onion and bell pepper; cook 5 minutes or until tender-crisp, stirring occasionally. Add mushrooms; cook 5 minutes or until tender, stirring occasionally. Add garlic and paprika; cook 1 minute or until fragrant, stirring frequently. Add spinach; cook 2 minutes or until wilted, stirring occasionally. Add tomatoes with their juice, lemon juice, salt, black pepper, cashew mixture and remaining 1 cup broth; heat to a simmer. Reduce heat to medium-low; cover and cook 10 minutes or until thickened, stirring occasionally. Makes about 6 cups.
- Prepare rice as label directs. Serve paprikash with rice and sriracha, if desired.
SPELLBINDING SESAME BARLEY BOWL (DOCTOR STRANGE)
INGREDIENTS:
- 1 cup dry pearl barley
- Nonstick cooking spray
- 1½ cups small DOLE® Cauliflower florets
- 1 package (8 ounces) DOLE® White Mushrooms, sliced
- 1 cup sliced shiitake mushrooms
- ½ teaspoon kosher salt
- ½ teaspoon ground black pepper
- 2 tablespoons natural buttery spread with olive oil
- 2 teaspoons toasted sesame seeds
- 1 DOLE® Orange
- 2 tablespoons less-sodium soy sauce
- 2 teaspoons sesame oil
- 1 packed cup DOLE® Field Greens
- 2 DOLE® Green Onions, thinly sliced
INSTRUCTIONS:
- Prepare barley as label directs; transfer to a large bowl. Makes about 3 cups.
- Heat a large skillet over medium-high heat; spray with nonstick cooking spray. Add cauliflower; cook 3 minutes or until cauliflower is slightly tender, stirring frequently. Add mushrooms, salt and pepper; cook 5 minutes or until cauliflower and mushrooms are tender. Add buttery spread and sesame seeds; cook 1 minute or until buttery spread melts, stirring to coat. Remove from heat. Makes about 2¼ cups.
- Slice off ends of orange; place cut side down on a cutting board. Slice down sides of orange to remove skin and white pith with a paring knife. Hold orange over small bowl; gently cut along sides of membranes to release each segment. Cut orange segments crosswise in half. Squeeze juice from orange membrane into bowl with barley; stir in soy sauce and sesame oil. Fold in field greens and orange segments. Makes about 4 cups.
- Divide barley mixture into 4 serving bowls, top with mushroom mixture and sprinkle with green onions.
Dole Food Company is also recruiting heroes to enter the Dole’s Celebrate Super Heroes Contest for an opportunity to win a $1,000 scholarship that can be applied to the winner’s community or nonprofit project of choice! If you would like to participate, all you can to do is post a picture or video of their healthy superpower on Instagram and Twitter or comment on Facebook and share how that power helps others or their family. Don’t forget to tag Dole and use the hashtags #CelebrateSuperHeroes and #Contest. Good luck!
Credit: Dole Food Company
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