Farro Pilaf with Veggies and Blackened Melon

INGREDIENTS

• 4 cups low-sodium vegetable broth
  
• 1½ cups dry pearled farro
• 3 cloves garlic, minced
• 4 cups chopped fresh greens such as collards, spinach, kale, and/or chard, stems removed
• ½ of a medium cantaloupe or honeydew melon, seeded, peeled, and cut into 12 wedges
• 2 to 3 teaspoons blackened seasoning
• 4 roma tomatoes, cut into wedges
• 1 medium sweet onion, cut into ½-inch-thick slices
• 12-oz. package extra-firm silken tofu, drained
• 1 tablespoon apple cider vinegar
• ½ teaspoon dry mustard
• ¼ teaspoon onion powder
• ¼ teaspoon garlic powder
• ¼ teaspoon cayenne pepper
• ¼ teaspoon sea salt

INSTRUCTIONS

• In a medium saucepan combine broth, farro, and garlic. Bring to boiling; reduce heat. Cover and simmer 25 to 30 minutes or until farro is tender; drain any excess cooking liquid. Add greens; cook and stir until wilted. Remove from heat; keep warm.
• Meanwhile, season melon wedges with blackened seasoning. Grill melon wedges, tomato wedges, and onion slices, uncovered, over medium-high 6 to 8 minutes or until lightly charred, turning once.
• For Cajun Mayo, in a small food processor combine half the tofu (save the rest for another recipe), the apple cider vinegar, dry mustard, onion powder, garlic powder, cayenne pepper, and sea salt. Process until smooth.
• Coarsely chop tomatoes and onion; stir into farro mixture. Serve melon wedges over farro mixture. Top with Cajun Mayo

Quinoa and corn

Red Quinoa

Ingredients

1 pkg (8 oz) Red Quinoa, cooked per pkg directions, cooled

1 pkg (12 oz) Sweet Corn cooked per pkg directions, cooled

1 cup chopped fresh cilantro

1 bunch green onions, trimmed, thinly sliced on bias (about 1 cup)

2 plum tomatoes, 1/4-inch dice (about 1 cup)

2 avocados, peeled, pitted, 1/4-inch dice

1/2 cup Lemon Vinaigrette

1/2 tsp salt

1/2 tsp black pepper

Select all ingredients

Directions

Add cooked quinoa, cooked corn, cilantro, green onions, and tomatoes to mixing bowl; stir to combine. Fold in avocado and dressing; season with salt and pepper. Serve chilled or at room temp.

Chef Tips

Frozen corn can be replaced with kernels from 4 ears fresh corn. Blanch 30 sec and cool before use.

Potato taco

Potato taco

Ingredients

2 large white or yukon gold potatoes, scrubbed and cut into small dice**

1 (10-ounce) package frozen spinach, thawed

1 large onion, diced

1 medium poblano pepper, seeded and diced

2 cloves garlic, minced

2 teaspoons ground cumin

1 cup unsweetened, unflavored plant milk

3 tablespoons nutritional yeast

Sea salt and freshly ground black pepper

12 corn tortillas

½ cup chopped fresh cilantro

Instructions

Place the potatoes in a medium saucepan and add water to cover. Bring to a boil, then reduce the heat to medium-low and simmer, covered, until the potatoes are tender when pierced with the tip of a sharp knife, 10 to 12 minutes. Drain well and set aside.

Meanwhile, lay a clean kitchen towel or several layers of paper towel on the counter and place the thawed spinach at the bottom of one short end. Roll up the spinach in the towel and, holding it over the sink, twist either end of the roll to squeeze out as much liquid from the spinach as you can. Unroll and set aside.

In a large skillet, cook the onion and poblano pepper over medium heat, stirring occasionally and adding water 1 to 2 tablespoons at a time as needed to keep the vegetables from sticking, until softened, 7 to 8 minutes. Add the garlic and cumin and cook until fragrant, about 1 minute.

Add the reserved spinach and potatoes along with the plant milk and nutritional yeast. Season to taste with salt and pepper and cook until heated through, 2 to 3 minutes. Remove from the heat and set aside.

Meanwhile, heat a large nonstick skillet over medium heat. Add as many corn tortillas to the pan as will fit in a single layer and heat for a few minutes to warm the tortillas through. Remove them from the pan and set them aside, covered with a clean kitchen towel to keep warm. Repeat with the remaining tortillas.

To serve, place the tortillas on individual serving plates or a large platter and divide the potato mixture among them, spooning it onto the center of each. Sprinkle with cilantro and serve.

 **Potatoes like Russets have too think a peel for this

CURRIED CHICKPEAS AND FARRO w/strawberry Chutney

Ingredients

STRAWBERRY CHUTNEY

4 cups fresh strawberries, hulled and quartered, divided

½ cup golden raisins

¼ cup chopped onion

¼ cup chopped onion

2 Tbsp. date paste

2 Tbsp. apple cider vinegar

2 cloves garlic, minced

½ tsp. ground cinnamon

¼ tsp. dried thyme, crushed

Dash ground cloves

Dash cayenne pepper

CURRIED CHICKPEAS AND FARRO

1 12-oz. pkg. fresh or frozen cauliflower florets

1 cup chopped green bell pepper

1 cup chopped onion

4 cloves garlic, minced

½ to ¾ cup low-sodium vegetable broth

3 cups cooked farro (from 1 cup dry)

1 15-oz. can no-salt-added chickpeas, rinsed and drained

1 Tbsp. curry powder

2 tsp. ground cumin

1 lime

¼ cup + 2 Tbsp. chopped fresh cilantro

Sea salt and freshly ground black pepper, to taste

Instructions

For Strawberry Chutney: Set aside 1 cup of the strawberries. Then combine remaining chutney ingredients in a 2- to 3-qt. saucepan. Cover and bring to boiling; reduce heat to medium. Uncover and cook 10 to 15 minutes or until chutney is very soft and has a jamlike consistency, stirring occasionally. Stir in the reserved hulled and quartered strawberries. Set aside.

In a 4- to 5-qt. pot cook cauliflower, bell pepper, onion, and garlic over medium 3 to 4 minutes, stirring occasionally and adding broth, 1 to 2 Tbsp. at a time, as needed to prevent sticking. Add farro, garbanzo beans, curry powder, cumin, and enough broth to keep moist.

Cook about 5 minutes or until hot and vegetables are tender (165°F). Remove ¾ tsp. zest and squeeze 2 Tbsp. juice from lime. Stir the lime zest and juice and ¼ cup of the cilantro into vegetables. Season with salt and black pepper. Serve Strawberry Chutney over farro mixture. Garnish with remaining 2 Tbsp. cilantro.

Bowl sushi

Bowl sushi 

Ingredients:

4 1/2 cups cooked short-grain brown rice 

1/2 cup rice vinegar

1 tablespoon pure maple syrup

2 tablespoons low-sodium tamari sauce

3 green onions, sliced

2 medium carrots, shredded

1 cucumber, peeled and diced

1 cup frozen edamame or peas, thawed

2 nori sheets, torn or cut into 1-inch pieces

1 avocado pitted, peeled, and sliced 

2 tablespoons black sesame seeds

Directions:

1.    Combine all ingredient except avocado and sesame seeds and toss gently. Top with avocado and garnish with the sesame seeds.

Hint: This recipe is simple and fun to modify. Try adding red or yellow peppers, celery, or even water chestnuts for different colors and textures. You can also use different varieties of rice to fit your own personal preference. 

Egg rolls

One package cabbage mix.  I package of egg rolls wraps. (Try and get the fat free one if in your area) Add 2ish tablespoons of cabbage mix to egg roll and roll up as directed on package. Toast for 20 minutes in 350* oven. Dip in fave sauce. I use my homemade peanut sauce.

Additional things to put inside: Cooked brown rice. Black beans.