Whole Wheat Orzo Salad

Orzo Salad

Orzo Salad

Whole Wheat Orzo Salad
 
Ingredients
  • 6 cups chicken or vegetable broth
  • 2 cups whole wheat orzo
  • ¼ cup red wine vinegar
  • ¼ cup water
  • ¼ cup olive oil
  • 1 tsp honey
  • juice of ½ fresh lemon
  • 2 cups red or yellow teardrop tomatoes, halved
  • 8 oz feta cheese, cut into ½ inch cubes
  • 1 cup loosely packed fresh basil, chopped
  • 1-2 bunches scallions, finely diced
  • ½ cup pine nuts, toasted
Instructions
  1. Bring broth to a boil in a large pot.
  2. Stir in orzo, reduce heat to medium and simmer until tender but firm to bite, about 10 minutes, stirring occasionally.
  3. Drain orzo and transfer to large bowl, tossing frequently to cool.
  4. To make dressing, combine vinegar, water, lemon juice and honey in small bowl.
  5. Gradually whisk in olive oil to vinegar mixture. Season with salt and pepper to taste.
  6. Mix tomatoes, feta, basil and scallions with orzo.
  7. Add dressing and toss to coat. Top with toasted pine nuts just before serving.
Notes
To toast pine nuts:
Place a small skillet over medium heat. Add pine nuts and stir constantly until slightly browned. Do not overcook. It is not necessary to use oil in toasting pine nuts.

 

Black bean avocado salad with lime and cilantro

bean-salad-opt

bean-salad-opt

Black bean avocado salad with lime and cilantro
Recipe type: 1 Protein and/or 1 Starch
 
The beans in this recipe can "count" as protein or starch. Use any type of beans (black, pinto, kidney, garbanzo) or mix several types.
Ingredients
  • ¼ c balsamic vinegar
  • ⅛ - ¼ c water
  • juice of 1 small fresh lime
  • ¼ c olive oil
  • 1 can black beans, well drained
  • 1 can garbanzo beans, well drained
  • 1 can pinto beans, well drained
  • 1 red pepper, diced
  • 1 yellow pepper, diced
  • ½ medium onion, very finely minced
  • 1 bag (10 oz) frozen white corn
  • 1 pint cherry or grape tomatoes, halved
  • ½ bunch cilantro, washed and chopped
  • 1 cup fresh snap peas, washed, de-stringed, and halved
  • 2 ripe avocados, diced
  • Salt and pepper
Instructions
  1. Prepare dressing: In a small bowl, combine vinegar, water, and lime juice. Whisk in olive oil and set dressing aside.
  2. Mix remaining ingredients except avocados. Just before serving, toss with dressing and top with diced avocados.
  3. Season with salt and pepper to taste.

 

Quinoa Stuffed Zucchini

Stuffed zucchii and mixed power greens salad

Stuffed zucchii and mixed power greens salad

Quinoa Stuffed Zucchini
 
Ingredients
  • 4 medium zucchini
  • 2 tablespoons olive oil, divided
  • Salt and Pepper to taste
  • 2 cups vegetable broth
  • 1 cup uncooked quinoa
  • 8 oz mushrooms, finely chopped
  • 2 shallots, diced
  • 4 ripe plum tomatoes, diced
  • 4 cloves garlic, minced (or pressed in a garlic press)
  • 2 sprigs fresh thyme, leaves removed and chopped and stems discarded
  • 1 tablespoon butter
  • ½ cup fresh grated parmesan
  • ½ cup packed fresh basil, chopped
Instructions
  1. Preheat oven to 400 degrees.
  2. Cut zucchini in half lengthwise and scoop out the seeds. Discard the seeds and place the zucchini halves, cut side down on a lightly oiled baking sheet.
  3. Brush the top sides of the zucchini lightly with 1 tablespoon olive oil and season with salt and pepper. Bake in oven 20-25 minutes, until soft when pierced with a fork.
  4. While zucchini are cooking, bring vegetable broth to a boil in a small pan. Add the quinoa, cover and simmer 15 minutes until quinoa is cooked.
  5. While the quinoa is simmering, prepare the mushrooms, shallots, tomatoes, garlic and thyme.
  6. Heat butter in a large skillet over medium heat.
  7. Add the shallots to skillet and cook 2-3 minutes.
  8. Add 1 tablespoon olive oil to skillet, then add mushrooms, tomato, and thyme. Cook another 5-6 minutes until soft.
  9. Add garlic and cook 30 more seconds.
  10. Add the cooked quinoa to the skillet and stir to combine.
  11. When zucchini halves are cooked, remove from oven and flip them over so cut sides are up.
  12. Fill zucchini halves with quinoa mixture and set aside any remaining quinoa mixture.
  13. Heat oven broiler to high. Sprinkle stuffed zucchini with grated parmesan cheese and place under oven broiler until cheese is melted and golden brown, about 3 minutes.
  14. Remove from oven and serve plated over remaining quinoa mixture and garnished with fresh chopped basil.

 

Dawn’s Vegetarian Wheat Berry Chili

chili

chili

Dawn's Vegetarian Wheat Berry Chili
 
Ingredients
  • 2 TBSP olive oil
  • ½ red onion, diced
  • 2 yellow or red bell peppers, chopped
  • 4 cloves garlic, minced
  • 2 tsp chili powder, to taste
  • 1 ½ tsp ground cumin
  • 1 tsp dried oregano
  • ½ tsp ground pepper
  • 2 15-oz cans beans any type (black, pinto, kidney, or 1 of each), drained
  • 2 14-oz cans fire roasted diced tomatoes, not drained
  • 1 tsp ground chipotle pepper
  • 2 cups vegetable broth
  • 2 tsp unrefined cane sugar
  • 2 cups cooked wheat berries
  • 1 cup frozen organic corn kernels
  • Garnish (optional):
  • juice of 1 lime
  • 1 avocado, diced
  • ½ cup fresh cilantro
  • plain greek yogurt (omit for vegan option)
Instructions
  1. Heat oil in large pot over medium heat.
  2. Add onion, bell pepper, garlic, chili powder, cumin, oregano and pepper, and cook, stirring occasionally, until tender, about 5 minutes.
  3. Add beans, tomatoes, chipotle, broth and sugar.
  4. Bring to a boil over high heat, reduce heat, cover, and simmer for 25 minutes.
  5. Stir in cooked wheat berries and frozen corn.
  6. Heat through, about 5 minutes more. Remove from heat. Stir in lime juice if desired.
  7. Garnish each bowl with avocado, cilantro, and a dollop of greek yogurt, if desired.
Notes
To prepare and cook wheat berries:
Wheat berries can be prepared ahead of time in large quantities and then frozen in 2-cup portion sizes to be added directly to chili recipe. Rinse and sort through hard winter wheat berries, discarding any stones. Place in a large saucepan. Add 2 cups water for every 1 cup dry wheat berries. Add 1 tsp salt. Bring to a boil over high heat, then reduce heat, cover, and simmer for 1 hour, stirring occasionally. Drain and rinse.

Chili can be made in double batches and stored in airtight container or bag in the freezer for future use.

 

Grandpa Gary’s Uncooked Pasta Sauce

uncooked pasta sauce

uncooked pasta sauce

Grandpa Gary's Uncooked Pasta Sauce
 
Ingredients
  • 4 or 5 large locally grown tomatoes, diced
  • Several sprigs fresh basil, to taste (I use about ½ cup, packed), chopped
  • 2-3 cloves fresh garlic, minced
  • ¼ cup olive oil
  • Kosher salt
Instructions
  1. Combine all ingredients and let them marry at room temperature for at least an hour.
  2. Serve atop cooked whole grain pasta or, for a gluten-free option serve over sautéed julienned zucchini "noodles". Top with grated parmesan cheese and a pinch of red pepper flakes if desired.

Serve Grandpa Gary’s uncooked pasta sauce over julienned zucchini “noodles” or baked spaghetti squash for a delicious summer meal.

uncooked pasta sauce over julienned zucchini noodles

Stir Fried Vegetables with Tofu

stir fry veggies and tofu

stir fry tofu

Stir Fried Vegetables with Tofu
 
Ingredients
  • ⅓ cup gluten free soy sauce or Bragg’s Liquid Aminos
  • ¾ cup water
  • 1 tablespoon grated ginger
  • 2 cloves garlic, minced
  • 1 TBSP sesame oil
  • 1 12-16 oz package extra firm tofu
  • 3 TBSP olive oil, divided
  • 1 medium onion, diced
  • 2 cups carrots, sliced
  • 1 large red bell pepper, seeded and sliced into strips
  • 2 cups sugar snap peas
  • 1 15 oz can baby corn, drained
  • 2 cups broccoli florets
  • 2 tsp cornstarch (or arrowroot powder)
Instructions
  1. In a medium bowl, whisk together soy sauce, water, grated ginger, and garlic.
  2. Gradually whisk in sesame oil. Set aside while preparing tofu.
  3. Drain tofu block and cut in half lengthwise, then cut into ½ inch thick slices. Pat tofu slices with paper towel to absorb excess moisture.
  4. Add tofu slices to marinade and let sit in refrigerator at least 30 minutes and up to overnight.
  5. Heat 2 TBSP olive oil in cast iron skillet over medium high heat.
  6. When oil is heated, remove tofu pieces from marinade, reserving remaining marinade, and place tofu pieces in a single layer in skillet. Cook tofu for 6 minutes, until you see a golden crust beginning to appear at the sides of the slices. During this time, do not stir or flip tofu, but gently shake pan or nudge with spatula to ensure tofu doesn’t stick to pan. Add more oil to pan if necessary. Once golden crust is visible on bottom of tofu slices, gently turn them to the other side and heat for about 4 more minutes. Gently remove tofu from skillet onto paper towel and set aside.
  7. Heat 1 TBSP olive oil in a large skillet over medium high heat. Add onions and cook 1 minute. Add carrots and peppers and cook 1 minute. Add snap peas, corn, broccoli and any additional vegetables and cook 2 more minutes, until vegetables are crisp-tender.
  8. Dissolve cornstarch or arrowroot powder into 1 cup of reserved marinade mixture by stirring together in a small bowl or shaking in a lidded glass jar. Add liquid to vegetables in skillet and simmer until sauce thickens.
  9. Return tofu to vegetables in skillet and stir until mixed. Serve over brown rice.
Notes
Any vegetables of your choice, including bok choy, zucchini, snow peas, mushrooms or others may be added or substituted

 

Rice (or Soba) Noodles with Honey Ginger Peanut Sauce

asian peanut pasta

asian peanut pasta

Rice Noodles with Honey Ginger Peanut Sauce
 
Ingredients
Rice Noodles Mixture
  • 1 8 oz package brown rice noodles*
  • 2 cups broccoli florets, lightly steamed
  • 1 small red pepper, thinly sliced
  • 1 bunch scallions, minced
  • ½ cup chopped peanuts
  • ¼ cup chopped cilantro
Honey Ginger Peanut Sauce
  • ⅓ cup gluten-free soy sauce
  • 2 tsp sesame oil
  • 2 TBSP olive oil
  • 2 TBSP peanut butter
  • 1 TBSP grated ginger
  • 2 TBSP rice vinegar
  • 2 TBSP honey
  • 2 cloves garlic, peeled and minced, or 2 tsp jarred minced garlic
  • 1 tsp red pepper flakes
Instructions
  1. Prepare noodles as directed on package. Drain well and place in large bowl. Add broccoli, pepper, scallions, peanuts, and cilantro.
  2. In a small bowl, whisk together the soy sauce, sesame oil, olive oil, peanut butter, ginger, vinegar, honey, garlic, and red pepper flakes. Add to noodles mixture and toss thoroughly to coat. Can be served warm or cold. If you prefer, may be topped with grilled or sautéed chicken strips for a heartier meal.
Notes
For a non-gluten free option, traditional Japanese soba noodles may be used instead of rice noodles.

 

Quinoa, Avocado and Corn Salad

Quinoa Avocado and Corn salad

Quinoa Avocado and Corn salad

Quinoa, Avocado and Corn Salad
 
Ingredients
  • 1 c quinoa
  • 2 c water
  • ½ medium red onion, diced
  • ½ red pepper, sliced in strips then each strip cut in half
  • 1 cup corn (fresh or thawed/frozen)
  • 1 15 oz can black beans
  • 1 small bunch fresh cilantro, chopped
  • 1 large ripe avocado, diced
  • Juice of 2 fresh limes
  • 2 TBS apple cider vinegar
  • 4 TBS olive oil
  • ¼ tsp sea salt
Instructions
  1. Bring water and quinoa to a boil in a pan. Reduce heat and cook, covered, for 12 minutes.
  2. Transfer cooked quinoa to a bowl. Add red pepper, corn, black beans and cilantro to quinoa.
  3. Pour lime juice and apple cider vinegar into a small bowl, whisk in olive oil until well mixed. Add sea salt and whisk again. Pour over quinoa and toss well.
  4. Add avocado and toss just before serving.

 

Spaghetti Squash “Pasta”

Spag Squash

Spag Squash

Spaghetti Squash "Pasta"
 
Ingredients
  • 1 large spaghetti squash
  • *Optional* - olive oil, salt, and/or herbs to season prior to roasting
Instructions
  1. Preheat oven to 375 degrees.
  2. Cut the squash in half lengthwise. Scoop out and discard the seeds.
  3. Place squash halves cut side down in a shallow baking dish with about ½ inch of water.
  4. Roast for about 45-50 minutes or until fork pierces squash easily.
  5. Remove squash from the oven and allow it to cool just enough so you can handle it, about 3-4 minutes.
  6. Scrape the flesh from the squash into “noodles” with a sturdy fork and place in a serving bowl. Separate any clumps with a fork or your hands. Serve with marinara sauce if desired. For a non-vegetarian option, serve with meatballs.

 

Grilled Portabella Mushrooms

portabella

portabella

Grilled Portabella Mushrooms
 
Ingredients
  • 4 portabella mushrooms
  • 3 TBSP olive oil
  • 3 TBSP aged balsamic vinegar
  • 1 tsp chopped fresh rosemary or ½ tsp dried
  • 1 tsp chopped fresh thyme or ½ tsp dried
  • 2 cloves garlic, peeled and crushed or finely minced
  • 1 red pepper, stem and seeds removed and cut in half
  • salt and pepper to taste
Instructions
  1. Remove stems of mushrooms and wipe with a damp cloth.
  2. Preheat the grill or oven broiler to medium high heat.
  3. Combine oil, vinegar, rosemary, thyme and garlic. Brush mushrooms and peppers with oil and vinegar mixture and reserve any excess.
  4. Grill or broil 3-5 minutes per side until soft and beginning to brown. If broiling in oven, watch closely to avoid over cooking.
  5. Remove mushrooms and peppers from grill. Place mushrooms, “fin” side up on a plate. Thinly slice peppers and arrange on each grilled mushroom. Drizzle with remaining olive oil and balsamic vinegar mixture and serve. May be served on a whole grain bun as a “portabella burger.”
Notes
If desired, top with fresh shredded parmesan cheese or brie wedge prior to serving.