Strawberry and Feta Farro Salad

This salad packs a protein punch with approximately 13 grams per serving. Spring time means fresh berries. Strawberries are rich in vitamin C, potassium, folic acid, and an important antioxidant. Spinach, rich in potassium along with magnesium and calcium, makes this salad a powerhouse of nutrition. The addition of an avocado would complete the balance of healthy fat, but I don’t recommend adding it directly to the salad unless it will consumed within the day. I love avocados, but their appearance after a few hours isn’t as pleasing. Enjoy this dish as a side or as a main course. See other farro recipes here.

Strawberry and Feta Farro Salad

Ingredients:

• 3/4 cup uncooked farro

• 1 pint strawberries, hulled and quartered

• 3 cups loosely packed baby spinach, roughly chopped

• 1/2 cup crumbled feta cheese

• 1/2 small red onion, finely chopped

• 1/4 cup chopped walnuts

Dressing—

• 3 TBSP extra virgin olive oil

• 2 TBSP balsamic vinegar

• 1 TBSP honey (optional)

• 1 tsp Dion mustard

• 2 tsp poppy seeds

• 1/4 tsp pink salt

Directions:

1. Prepare farro according to package instructions. Place in a serving bowl and allow to cool.

2. In a small bowl, prepare the dressing. Whisk all ingredients and pour over farro.

3. Add the remaining ingredients to the bowl with the farro and gently combine. Serve chilled or at room temperature.

adapted from wellplated.com

A Better Beet Burger

When beets showed up on the dinner table when I was a child, I turned up my nose to them because of the color. Plus, I thought they tasted like dirt. It wasn’t until I was in my twenties that I gave this root vegetable a second try. Now I purchase beets a couple times a month, steam them and use them in my salads or as a side for a meal.

Beets nutritionally is a great source of fiber, folate, manganese, potassium, iron and vitamin C. Beets, specifically, the juice, as been shown to help improve blood flow, lower blood pressure and help with exercise performance by improving the efficiently of our mitochondria. With it’s antioxidant component, beets help protect us from cancer, heart disease, and reduces inflammation.

If you have space to plant a garden, beets should be in the line up. They are typically very easy to grow in a small space. Enjoy eating the tops as you await for the root to develop. In this recipe, raw beets are used making these burgers an easy addition in a busy life. Let me know what you think. NOTE: I eat mine with a little Sriracha mayo.

A Better Beet Burger

Ingredients:

• 2 cups grated raw peeled beets (about 2 medium beets)

• 3/4 cup old fashioned rolled oats

• 1/2 cup cooked lentils (can use canned)

• 1/2 cup gluten free flour

• 1/2 cup onion, finely chopped

• 2 cloves garlic, finely minced

• 1 TBSP natural peanut butter

• 2 tsp dried thyme leaves

• 1/2 tsp salt

• 1/4 tsp black pepper

Directions:

1. Place grater attachment in food processor. Gate beets. Add remaining ingredients to the food processor. Pulse, do not puree, stopping to scrape the side. Pulse until the mixture comes together.

2. Mixture will be sticky. Using your hands, shape into 4 patties. Hint: wetting your hands between each patty will help them not to stick.

3. In a cast iron skillet, heat avocado oil or a high heat appropriate oil to low-medium. Add the four patties and cook slowly so they will be cooked but not burned on the outsides.

4. Serve on a bun with your favorite toppings.

Egg Roll Bowl

Last week, I had a craving for egg rolls, but I didn’t want to go through the process of rolling and frying them. I thought, why not just make the inside portion and serve them over noodles or rice? With less prep work and lower calories, this was a win for me, plus it was better the next day as left overs. This recipe is not expensive to prepare and only uses one pot. The labor takes some time with chopping, but I used a food processor to save time.. With the current conditions of self quarantine, there’s more time for cooking, so enjoy the process in anyway you see fit. Some members of my family added hoisin sauce and/or Sriracha sauce to their bowls.

Egg Roll Bowl

ingredients:

• 2 tsp grated fresh ginger

• 4 cloves garlic, finely chopped

• 4 scallions, sliced thinly

• 2 carrots, chopped

• 2 cups Napa cabbage, shredded

• 1/2 cup vegetable broth

• 4 TBSP soy sauce or Liquid Aminos

• 3 TBSP sesame oil

• Prepared noodles or rice, kept warm

Directions:

1. In a large skillet, warm 2 TBSP water. Add fresh ginger, garlic, and scallions. Sauté for several minutes until fragrant.

2. Add carrots and cook for an additional 3 minutes.

3. Add cabbage and remaining ingredients except noodles or rice. Continue cooking until cabbage is soft. Keep warm.

4. In bowls, add noodles/rice and top with 3/4 cup vegetable mixture.

Protein Packed Patty w/ Garlic Aioli

Hemp has taken our nation by storm. Each day there seems to be a new way to use this weed in one way or another. Hemp is the fibrous portion of the cannabis plant used to make things such as rope, paper, and fiber. Hemp seeds (or hearts) are, of course, the seeds of the hemp plant and is in the same family as cannabis. Hemp seeds can be used in a variety of ways and have scientific health benefits including:

1. Being incredibly nutritious! They contain both omega-6 and omega-3 fatty acids, have a high protein content, contain vitamins and minerals such as iron, thiamin, phosphorus, magnesium, zinc, and manganese.

2. They are heart healthy. Recent research suggest consuming hemp seeds may reduce heart disease by reducing blood pressure.

3. Hemp seeds and oil can help with skin issues like eczema and dry skin.

4. As far as plant protein is concerned, hemp comes in pretty high with 10 g per 3 tablespoons.

5. Hemp hearts have been found to reduce the symptoms of menopause and PMS.

6. They also both soluble and insoluble fiber and can aid in the digestive process.

Using both hemp hearts and black beans, this recipe contains both protein and fiber. I love using shiitake mushrooms for their medicinal benefits. If you don’t have leeks on hand, onion can be used as a substitute. The patties held up well as the baking process dries them out a bit and helps them to stay together.

Protein Packed Patty

Ingredients:

• 2 tsp sunflower oil

• 1 leek, white part only, chopped

• 1 clove garlic, minced

• 1/2 red bell pepper, diced

• 1/2 cup shiitake mushrooms, chopped

• 1/4 cup hemp hearts

• 1/4 cup organic corn meal

• 1/4 cup fresh cilantro, chopped

• 1 tsp cumin

• 1/2 tsp pink salt

Directions:

1. Pre-heat oven to 400 degrees.

2. Warm sunflower oil in a skillet on medium heat. Add leek and garlic. Sauté until fragrant.

3. Add bell pepper and mushrooms. Continue to sauté for 2-3 minutes, stirring frequently. Transfer to a medium sized bowl.

4. Add hemp hearts and corn meal, stirring to combine.

5. Add cilantro, cumin, and pink salt. Stir until all ingredients are combined well.

6. Using a potato masher, mash black bean mixture to release the starches. This will help the patties stay together.

7. Prepare a baking sheet with parchment paper. Using a large spoon, divide into four sections. Form each section into a patty and place on the prepared baking sheet.

8. Bake at 400 degrees for approximately 25 minutes, flipping patties over half way through cooking.

9. Serve with aioli sauce (recipe follows.)

Aioli Sauce

• 5 garlic cloves, minced

• 2 tsp lemon juice

• dash of pink salt

• 1/2 cup quality mayonnaise

• 2 TBSP Dijon mustard

Place minced garlic in a shallow bowl and add lemon juice and salt. Mix and allow to sit for 10 minutes.

Using a fine mesh strainer, strain out the garlic from the lemon juice into a separate bowl. Add mayonnaise and mustard. Adjust to your liking.

Will keep in the refrigerator for up to 10 days.

Sweet Potato and Cauliflower Quinoa Salad

This recipe is partially inspired by my daughter, Emily. She was telling me she had planned to roast some diced sweet potatoes for supper that evening, and it got me thinking how warm, sweet, and delicious sweet potatoes are. This wonderful root vegetable can be enjoyed during the chilly winter months. A powerful antioxidant, sweet potatoes are thought to promote gut health, support the brain and eyes. For a little variety, I roasted some cauliflower along with the sweet potato. Be sure not to over cook either so they will hold their shape in this dish. As per usual, I suggest cooking your quinoa with kombu to get the most out of your grains.

Sweet Potato and Cauliflower Quinoa Salad

Ingredients:

• 1 cup quinoa

• 1 1/2 cups water

• thumb-size piece of kombu (optional)

• 1 medium sized sweet potato, peeled and diced into small pieces

• 1/2 head of cauliflower, chopped

• 1 TBSP sunflower or grape seed oil

• 2 tsp pink salt

• 6 spring onions, greens and white parts, chopped

• 1 handful of fresh parsley, chopped

• 1 handful of fresh cilantro, chopped

• 2 TBSP currants

• 1 lime, juiced

• 1 lemon, juiced

• 2 TBSP olive oil

• 1/2 tsp garam masala

Directions:

1. In a medium pot, add water , quinoa, and kombu, if using. Bring to a boil and reduce heat until all liquid is absorbed, about 20 minutes. Discard kombu and place quinoa in a mixing bowl.

2. While quinoa is cooking, combine sweet potatoes, cauliflower, oil and salt. Place on a cookie sheet and roast at 400 degrees for about 20 minutes or until sweet potatoes are done but still hold their shape. Set aside.

3. Add onions, parsley, cilantro, currants, and vegetable mixture to quinoa and combine.

4. In a small mixing bowl combine lime juice, lemon juice, olive oil and garam masala. Pour over quinoa mixture. Toss to combine. Adjust any spices to your taste. Serve immediately.

Cuban Black Bean Patties and Pineapple Rice

Recently, I went through a recipe book I've not used in quite a while.  The reason I picked it up was because I was looking for a pound cake recipe one of my daughter's wants me to make for her birthday.  My tastes and view of food have changed over the course of the past two years, so my old ways of cooking have gone by the wayside.  Therefore, I've not picked up my well-used cookbooks in quite some time.  Typically, I'll mark some recipes that my family enjoyed, but not really explore other options.  As I was looking through this book, I began to realize what great vegetarian options were there just waiting to be prepared.  This was one that I just discovered.  I made a few changes to create my own healthier version, and it turned out quite well.  I love black beans and when combined with the right flavors, can really be a satisfying meal.  I topped my black bean patty with a little salsa just for some kick.  As a way to save time, I prepared the black bean mixture a day ahead and then cooked them the next day.  If you don't have the time or the desire to cut up fresh pineapple, you can purchase precut pineapple in the produce section of the grocery store.  Happy cooking!

Cuban Black Bean Patties and Pineapple Rice

Ingredients:

RICE

• 1 cup rice

• 2 tsp butter

• 1 cup diced fresh pineapple

• 2 TBSP chopped fresh cilantro

• 1/4 tsp salt

PATTIES

• 2 cups rinsed, drained canned black beans, divided

• 1 large clove garlic, minced

• 1/4 tsp ground cumin

• 1/8 tsp salt

• 1 large egg white

• 1/4 cup chopped red onion

• 1/4 cornmeal

Directions:

1. Prepare rice according to directions, omitting the salt and fat. Drain, place rice in a large bowl and set aside.

2. Melt butter in a nonstick skillet over medium heat. Add pineapple, sauté 4 minutes or just until pineapple begins to brown.

3. Add pineapple, cilantro and salt to the rice. Combine. Cover and keep warm.

4. To prepare patties, pace 1 1/2 cups beans, garlic, cumin, and 1/8 tsp salt in a bowl, partially mash with a fork.

5. Place 1/2 cup beans and egg white in a food processor, process 30 seconds or until well combined. Add bean puree to bean mixture in bowl, and stir until combined. Add onion and stir.

6. Divide bean mixture into 4 equal portions, shaping each into a 1/2-inch thick patty.

7. Place cornmeal in a shallow dish. Dredge both sides of each patty in cornmeal.

8. Heat pan over medium heat with just enough olive oil to coat pan. Cook about 3 minutes on each side.

9. Spoon about 1/2 cup rice onto each of 4 plates, top with one patty.

10. Can garnish with fresh salsa.

Yield: 4 servings