Recipes

Ingredients:

Wheat Berries:
2 cups wheat berries
1 teaspoon sea salt

Curry-Orange Vinaigrette:
2/3 cup olive oil
¼ cup golden balsamic vinegar
zest of 1 orange
2 tablespoons fresh orange juice
2 teaspoons sweetener
1½ teaspoons Dijon mustard
1 teaspoon sea salt
¾ teaspoon curry powder
pinch of cayenne pepper
pinch of ground ginger
Freshly ground black pepper

Salad:
1 bunch kale, stems removed and leaves cut into bite-sized pieces
1 cup red seedless grapes, halved
1 cup seedless green grapes, halved
2 oranges, segmented
sea salt
freshly ground pepper
1 cup raw, unsalted walnuts, chopped

Directions:

To make the Wheat Berries:
Rinse the berries then put them in a medium pot with 6 cups of water and the salt. Bring them to a boil then reduce to a simmer. Cook, covered, for 1 hour, or until the wheat berries are just tender. Add a few cups of cold water to the pot, stir, and strain. Place the wheat berries in a very large bowl to cool, stirring occasionally to help them along.

To make the Vinaigrette:
Combine the oil, vinegar, zest, juice, sweetener, mustard, curry powder, cayenne, ginger, and pepper in a small bowl. Seal the lid and shake vigorously to combine. Set aside at room temperature.

To make the Salad:
Combine the cooled wheat berries with the kale in a large bowl. Toss with ½ cup of the dressing. Add the grapes and orange segments with another ¼ cup of dressing and toss again. Add more dressing, if desired, and season with salt and pepper. Toss the walnuts in just before serving.

Serves 8

Ingredients:
2 teaspoons olive oil
1 large onion, diced
1 clove garlic, minced
4 apples cored, peeled (optional), and diced
1/3 cup water
1 teaspoon dried sage, crumbled
1/8 teaspoon each freshly ground pepper, and sea salt, or to taste
2 tablespoons honey
1 tablespoon fresh lemon juice

Directions:
In a large saucepan, heat the oil over moderately low heat. Add the onion and garlic, and cook, covered, stirring occasionally, for 7 minutes, or until golden. Add the apples, water, sage, salt, and pepper and cook, covered, stirring occasionally, for 15-20 minutes, or until the apples are tender. Stir in the honey and lemon juice. Serve warm or cold as an accompaniment to poultry. Will keep, covered and refrigerated, for up to 2 weeks.

Makes about 3 cups

Ingredients:
¼ cup stock of choice
½ teaspoon dried tarragon, crumbled
½ teaspoon sea salt
1/8 teaspoon freshly ground pepper
4-6 medium size parsnips, peeled, thinly sliced or shredded
3 tablespoons sour cream or Greek yogurt
2 teaspoons Dijon mustard
1 teaspoon lemon juice

Directions:

1. In a 10-inch skillet, bring the stock, tarragon, salt, and pepper to a boil over moderate heat. Add the parsnips, cover and cook, stirring occasionally, for 6 minutes or until crisp-tender. Remove from the heat.
2. Meanwhile in a small bowl, stir together the sour cream or Greek yogurt, mustard, and lemon juice.
3. When they’re ready and off the heat, combine the mustard cream with the parsnips.

Serves 4

Ingredients:
4 ounces tofu
1 tablespoon plus 1 teaspoon sesame seeds
2 tablespoons water
1½ tablespoons apple cider vinegar
1 teaspoon sweetener
¼ teaspoon sea salt
1 large bunch kale, stems removed, leaves chopped into bite-sized pieces

Directions:

1. In a food processor or blender, whirl the tofu and 1 tablespoon of the sesame seeds for 1 minute or until the seeds are crushed. Add the water, vinegar, sweetener, and salt and whirl for 30 seconds longer or until well combined.
2. In a steamer or metal colander set over a large saucepan of boiling water, steam the kale for about 4 minutes or until the kale is wilted and tender.
3. Drain and transfer to a serving dish. Spoon the sesame-tofu sauce over the kale and sprinkle with the remaining sesame seeds.

Serves 4

Ingredients:
2 tablespoons olive oil
1 red onion, chopped
1 red sweet pepper, chopped
1 clove garlic, minced
1 teaspoon chopped fresh thyme
1/3 cup dry red wine
1 pound tomatoes (peeled optional), chopped
2/3 cup vegetable stock
1 tablespoon red wine vinegar
1 tablespoon brown sugar
2 and 2/3 cups chopped broccoli
2 tablespoons tomato paste
½ cup pitted green olives
¼ cup capers, drained
1 tablespoon shredded fresh basil

Directions:

1. In a large pan heat the oil. Add the onion, bell pepper, garlic, and thyme; cook 6-8 minutes or until lightly browned. Add the wine and boil rapidly for 3 minutes. Add the tomatoes, stock, vinegar, and sugar. Stir well, then cover and simmer 20 minutes.
2. Steam broccoli over boiling water for 5 minutes, covered, or until crisp-tender. Add the tomato puree, olives, capers, and basil. Cook 3-4 minutes. Cool to room temperature and serve.

Makes 4 servings

Ingredients:
1 bunch chard, rinsed and patted dry
2 teaspoons olive oil
1 medium-size onion, quartered and sliced
¼ cup raisins
2 cloves garlic, minced
3 tablespoons cider vinegar
1½ teaspoons sweetener
½ teaspoon sea salt
¼ teaspoon freshly ground black pepper

Directions:

1. Slice the chard leaves into 1-inch strips and set aside. Slice the stems diagonally 3/4-inch long. In a medium-size skillet, heat the oil over moderate heat. Add the onion and cook, covered, for 5 minutes or until softened. Add the chard stems, raisins, garlic, vinegar, sweetener, salt, and pepper and cook, covered, for 8 minutes.
2. Place the chard leaves on top of the mixture (do not stir in!), cover and cook for 2 minutes. Remove from heat and stir.

Serves 4

Ingredients:
10 ounces Brussels sprouts, trimmed
½ cup low-sodium chicken or vegetable stock
1 tablespoon honey
½ teaspoon caraway seeds
1 package frozen pearl onions
2 tablespoons lemon juice
¼ teaspoon sea salt
1/8 teaspoon freshly ground black pepper
1 teaspoon arrowroot or non-GMO cornstarch mixed with 2 teaspoons water

Directions:

1. Cut a small X into the base of each sprout to ensure they cook evenly. In a 10-inch skillet, bring the stock, honey, and caraway seeds to a boil over moderate heat. Add the sprouts; lower the heat, and simmer, covered, for 3 minutes. Add the onions, and cook, covered, 7 minutes more until the vegetables are tender.
2. Stir in the lemon juice, salt, and pepper and arrowroot or cornstarch-water mixture. Bring to a boil and cook for 1 minute, stirring to coat the vegetables.

Serves 6

Ingredients:

For the Dressing:
3 tablespoons fresh lime or lemon juice
2 tablespoons olive oil
1/3 cup tightly packed parsley leaves
¼ teaspoon ground cumin
¾ teaspoon sea salt
1/8 teaspoon freshly ground pepper

For the Salad:
4 medium parsnips, peeled (optional), and shredded
3 small turnips, peeled and shredded
1 small red onion, slivered

Directions:

1. To prepare the dressing: In a food processor or blender, whirl the lime or lemon juice, oil, parsley, cumin, salt, and pepper for 30 seconds or until parsley is minced. Set aside.
2. To prepare the salad: Bring a large saucepan of water to a boil over moderately high heat. Add the parsnips and turnips, and red onion and cook for 2 minutes (the water will not boil). Drain the vegetables, then immediately run cold water over them to stop the cooking. Drain well. Transfer to a large bowl. Add the dressing and toss until well combined. Serve warm or chilled.

Serves 4-6

Adapted from – Food To Live By – by Myra Goodman.

Ingredients:
1 tablespoon toasted sesame oil
1 tablespoon peanut oil (or olive oil)
2 cloves garlic, cut in half
8 slices ginger (1/8-inch thick)
12 ounce beet greens, washed and cut into 1-inch slices
1 tablespoon soy sauce
pinch of sweetener
1 tablespoon toasted sesame seeds

Directions:

1. Heat sesame and peanut oil in a large skillet over medium heat. Add the garlic and ginger and cook, stirring constantly, until fragrant, about 2 minutes.

2. Add the beet greens and ¼ cup water. Increase the heat to medium-high and cook, stirring frequently, until the water evaporates and the greens wilt and become tender, 3-5 minutes. Add the soy sauce and sweetener and stir to combine.

3. Remove and discard the garlic and ginger slices. Transfer the greens to a platter and sprinkle sesame seeds on top. Serve hot.

Serves 4

Ingredients:
2 tablespoons olive oil
1 onion, halved then thinly sliced
1-3 cloves garlic, finely chopped
1 (1-inch) piece ginger root, peeled and cut into julienne strips
2 pounds Brussels sprouts, trimmed and shredded
sea salt and cayenne pepper

Directions:

1. Heat a wok or heavy skillet until hot. Add oil and swirl to coat. Add onion, garlic, and ginger and stir-fry 1 minute. Stir in shredded sprouts and stir-fry for 2-3 minutes.
2. Add 2 tablespoons water and cook, covered, stirring once or twice. Uncover and add 1 tablespoon water if sprouts seem too dry. Season with salt and cayenne.

Makes 4-6 servings