From Garden to Table

🌻 From Garden to Table 🌻

At Henchy Family Gardens, we believe that every meal is a chance to celebrate the journey of growth — from seed to sprout, from garden to table. Each ingredient carries the story of patience, sunlight, and care, reminding us that true nourishment begins long before the plate. Our recipes are simple, seasonal, and rooted in gratitude for what the earth provides. Whether you’re harvesting your first tomato or baking with your little ones, may these dishes inspire you to slow down, savor the moment, and taste the joy of homegrown goodness.

Cooking from the garden is an act of gratitude — a way to say thank you to the soil that feeds us.

These ideas lean into more fiber, fewer refined sugars, and “smart” carbs to help support steady energy — especially for friends living with Type 2 diabetes.

Friendly reminder: Everyone’s body is different. Always follow the guidance of your own healthcare team and adjust portions to your needs.

Each card expands for ingredients and quick steps.

🌸 Spring 🌸 — Fresh Starts

Garden Pea & Mint Risotto (Smart Carb) ~30 min

Creamy and bright with whole grains for a gentler rise in blood sugar.

Ingredients & Steps
  • 1 cup short-grain brown rice or pearl barley
  • 1–1½ cups peas (fresh or frozen)
  • 3–4 cups warm low-sodium vegetable stock
  • 1 small onion, diced
  • 1 tbsp olive oil
  • 2 tbsp finely grated Parmesan (optional, to taste)
  • Handful fresh mint & lemon zest
  1. Sauté onion in olive oil until soft; stir in rice 1 min.
  2. Add warm stock a ladle at a time, stirring, 20–25 min until tender.
  3. Fold in peas, mint, zest, and Parmesan (if using).
  4. Season, rest 2 min, and serve in modest bowls alongside protein.

Strawberry Spinach Salad ~10 min

Sweet berries, crunchy almonds, and just a whisper of sweetness in the dressing.

Ingredients & Steps
  • 4 cups baby spinach
  • 1 cup sliced strawberries
  • 1/3 cup crumbled feta
  • 1/4 cup toasted sliced almonds
  • 2 tbsp extra-virgin olive oil
  • 1 tbsp balsamic vinegar
  • 1 tsp honey or a few drops liquid stevia/monk fruit
  1. Whisk oil, balsamic, and sweetener with a pinch of salt.
  2. Toss spinach, berries, feta, and almonds with just enough dressing to lightly coat.

Lemon-Herb Roasted Carrots ~20 min

Zesty, tender, sheet-pan simple. Pairs beautifully with lean protein.

Ingredients & Steps
  • 1 lb baby carrots (or sliced whole carrots)
  • 1 tbsp olive oil
  • 1 tsp dried thyme or 2 tsp fresh
  • Zest of 1 lemon
  • Salt & pepper
  1. Toss all ingredients; roast at 425°F (220°C) for 15–18 min until tender.
  2. Finish with extra zest and a squeeze of lemon juice.

Light Chive Blossom Spread ~5 min

Pretty, herby spread for whole-grain toast or veggie sticks.

Ingredients & Steps
  • 1/4 cup softened butter
  • 1/4 cup plain Greek yogurt or light cream cheese
  • 2 tbsp chopped chives
  • 1 tbsp minced chive blossoms
  • Pinch salt
  1. Mix all until speckled and creamy; chill 15 min.
  2. Spread thinly on whole-grain bread or use as a dip for raw veg.

☀️ Summer ☀️ — Sun-Kissed Abundance

Tomato Basil Bruschetta (Whole-Grain) ~12 min

Peak tomatoes over hearty whole-grain toast for slower-digesting carbs.

Ingredients & Steps
  • 2 cups diced ripe tomatoes
  • 1 garlic clove, minced
  • 1½ tbsp olive oil
  • Handful fresh basil, torn
  • Salt & pepper
  • 8–10 thin slices whole-grain baguette or toast
  1. Toss tomatoes with oil, garlic, salt, pepper, and basil.
  2. Lightly toast bread; spoon on topping and serve right away.

Grilled Zucchini, Corn & Bean Salad ~20 min

Smoky-sweet with lime, cilantro, and extra fiber from beans.

Ingredients & Steps
  • 3 small zucchinis, cut into planks
  • 1 large ear corn or 1 cup kernels
  • 1 tbsp olive or avocado oil
  • 1 cup cooked black beans, rinsed and drained
  • Juice of 1 lime
  • 2–3 tbsp chopped cilantro
  • Pinch chili powder & salt
  1. Brush veg with oil; grill or pan-sear to char. Cut kernels off cob; dice zucchini.
  2. Toss warm veg with beans, lime juice, cilantro, chili powder, and salt.

Cucumber Mint Cooler (Low Sugar) ~5 min

Cool, hydrating, and lightly sweet — no soda needed.

Ingredients & Steps
  • 2 cucumbers, chopped
  • 8–10 fresh mint leaves
  • 1–2 tsp honey or sugar-free sweetener, to taste
  • Juice of 1 lemon
  • Cold still or sparkling water
  1. Blend cucumber, mint, lemon, and a splash of water until smooth.
  2. Strain if you like; stir in remaining water and sweeten lightly to taste.
  3. Serve over ice; garnish with mint.

Blueberry-Lavender Yogurt Parfaits ~8 min

Cool, creamy, and gently floral with unsweetened Greek yogurt.

Ingredients & Steps
  • 2 cups plain Greek yogurt (unsweetened)
  • 1½ cups blueberries (fresh or frozen)
  • 2 tsp honey or 1–2 tsp granular/ liquid low-calorie sweetener
  • Pinch culinary lavender (very small)
  • 1/4 cup chopped nuts or seeds (or a small handful low-sugar granola)
  1. Toss berries with honey or sweetener and a tiny pinch of lavender.
  2. Layer yogurt and berries into small glasses; sprinkle nuts or seeds on top.

🍁 Autumn 🍁 — Cozy Harvests

Roasted Butternut & Sage Soup ~35 min

Velvety and aromatic with optional swirl of yogurt instead of heavy cream.

Ingredients & Steps
  • 1 butternut squash, peeled and cubed
  • 1 onion, chopped
  • 2 garlic cloves
  • 1½–2 tbsp olive oil
  • 4 cups low-sodium vegetable or chicken stock
  • 6 fresh sage leaves
  • 2–3 tbsp plain Greek yogurt (optional, for serving)
  1. Roast squash, onion, and garlic with oil and salt at 425°F (220°C) for 20–25 min.
  2. Blend with warm stock and sage until smooth; simmer 5 min.
  3. Serve with a small spoonful of yogurt on top if desired.

Kale & Apple Slaw ~10 min

Crunchy, tangy, and just sweet enough from a crisp apple.

Ingredients & Steps
  • 4 cups shredded kale
  • 1 small tart apple, cut into matchsticks
  • 2 tbsp sunflower seeds or pumpkin seeds
  • 1 tbsp olive oil
  • 1 tbsp apple cider vinegar
  • 1–2 tsp maple syrup or a few drops liquid sweetener
  • 1 tsp Dijon mustard
  1. Whisk oil, vinegar, maple (or sweetener), Dijon, and a pinch of salt.
  2. Toss kale, apple, and seeds with dressing; massage kale 30 sec to soften.

Harvest Veggie Pasta Bake (Whole-Grain) ~30 min

Colorful, cheesy, and made with whole-grain or lentil pasta for extra fiber.

Ingredients & Steps
  • 8 oz whole-grain or lentil/chickpea short pasta, cooked al dente
  • 2–3 cups mixed non-starchy veg (peppers, spinach, mushrooms, broccoli)
  • 2 cups no-sugar-added tomato sauce
  • 3/4 cup shredded part-skim mozzarella
  • 1 tsp dried oregano
  • Salt & pepper
  1. Mix pasta, vegetables, and sauce; season with salt, pepper, and oregano.
  2. Transfer to a baking dish; sprinkle cheese on top.
  3. Bake at 400°F (205°C) for 12–15 min until bubbly and golden.

Light Pumpkin Spice Loaf ~55 min

Cozy spices with whole grains and less added sugar — a sometimes treat.

Ingredients & Steps
  • 1¾ cups whole-wheat pastry flour or 1 cup whole-wheat + 3/4 cup oat flour
  • 1 cup pumpkin purée (100% pumpkin)
  • 1/3 cup sugar or equivalent granular low-calorie sweetener (see package)
  • 2 tbsp neutral oil
  • 1/3 cup unsweetened applesauce
  • 2 eggs
  • 1 tsp baking soda
  • 1½ tsp pumpkin pie spice
  • Pinch salt
  1. Whisk pumpkin, sugar/sweetener, oil, applesauce, and eggs until smooth.
  2. In another bowl, combine flours, baking soda, pumpkin spice, and salt.
  3. Fold dry into wet just until combined; pour into a greased 9×5 pan.
  4. Bake at 350°F (175°C) for ~45–50 min or until a tester comes out clean.
  5. Cool completely; slice thinly and enjoy occasionally alongside protein.

❄️ Winter ❄️ — Warm Comforts

Rosemary Potato & Cauliflower Gratin ~50 min

Creamy layers with added cauliflower to lighten the carbs.

Ingredients & Steps
  • 1 lb potatoes, thinly sliced
  • 1 lb cauliflower, thinly sliced or riced
  • 1/2 cup cream or half-and-half
  • 1/2 cup low-sodium stock
  • 1 garlic clove, minced
  • 1 tsp chopped fresh rosemary
  • Salt & pepper
  1. Whisk cream, stock, garlic, rosemary, salt, and pepper.
  2. Layer potatoes and cauliflower in a baking dish; pour cream mixture over.
  3. Bake covered at 375°F (190°C) for 30 min; uncover and bake 10–15 min to brown.

Whole-Grain Garden Herb Bread ~1 hr (mostly rest)

Rustic loaf with thyme and parsley — slice thin and savor.

Ingredients & Steps
  • 3 cups whole-wheat flour (or 2 cups whole-wheat + 1 cup bread flour)
  • 1 cup warm water
  • 2 tsp instant yeast
  • 1 tsp salt
  • 2 tbsp mixed chopped fresh herbs (thyme, parsley, chives)
  1. Mix water and yeast; stir in flour, salt, and herbs to form a shaggy dough.
  2. Rest 10 min, then knead 3–5 min until smoother.
  3. Let rise until doubled; shape into a loaf, score, and bake at 425°F (220°C) for 25–30 min.

Carrot-Ginger Soup ~25 min

Bright, silky, and warming with optional splash of light coconut milk.

Ingredients & Steps
  • 1 lb carrots, chopped
  • 1 small onion, chopped
  • 1 tbsp grated fresh ginger
  • 1 tbsp olive oil
  • 3 cups low-sodium vegetable or chicken stock
  • 1/4–1/3 cup light coconut milk (optional)
  1. Sauté onion and ginger in oil until fragrant.
  2. Add carrots and stock; simmer 15–20 min until very tender.
  3. Blend until smooth; stir in coconut milk if using, and salt to taste.

Spiced Pear Compote ~15 min

Cinnamon-vanilla pears to spoon over oats or plain yogurt.

Ingredients & Steps
  • 3 ripe but firm pears, diced
  • 1–2 tsp maple syrup or sugar-free sweetener (optional)
  • 1/2 tsp ground cinnamon
  • 1/4 tsp vanilla extract
  • 1–2 tbsp water
  1. Combine all ingredients in a small pan.
  2. Simmer 8–10 min, stirring, until pears are tender and glossy.
  3. Serve a small spoonful over steel-cut oats or plain Greek yogurt.

📝 Click a recipe to expand 📝

Swap in what’s fresh in your garden today, and adjust portions and sides to fit your own plan.

The garden is where stories intertwine, roots meeting roots, hearts finding common ground. At Henchy Family Gardens, we gather not just to grow food, but to grow friendship, laughter, and belonging. The soil beneath our feet reminds us that we’re all connected, nourished by the same sun and rain. Together, we plant hope, share harvests, and celebrate the beauty of growing side by side.

“When we garden together, we grow more than plants, we grow community.”

Henchy Family Gardens