Nature's Way Market
Healthy Recipes

Healthy Recipes

We have a host of recipes on how to make amazing and healthy meals for breakfast, lunch and dinner. Check back periodically to see new recipies.


Our demo cooking program has been discontinued until further notice.  Please enjoy the featured recipes from previous years.

Saturday, August 11th

Zucchini Stuffing Loaf


3 cups zucchini, grated                                                   8 oz. sour cream

2 cups carrots, grated                                                    1 Package Pacific brand Gluten-free stuffing mix

1 medium onion, chopped                                             4 oz. Chicken or turkey broth

1 Tbsp. olive oil                                                                1/3 cup melted butter, or ghee

                                                                                            1/2 teaspoon garlic powder

                                                                                            1 teaspoon dried parsley Ground pepper, salt to taste


  1. Saute the vegetables in olive oil until tender. Add the sour cream, stuffing mix, and melted butter, or ghee and mix thoroughly.  Add the broth and season with pepper, salt, garlic powder, and parsley to taste.
  2. Spread mixture into a loaf pan, or casserole dish and bake 30 minutes at 325 degrees, until top is brown. Serve warm.

**  Note: for a heartier meal;  stir 1-2 cups cooked chicken or turkey pieces prior to baking. 

Previous Demo Recipes

Saturday, July 14th
Grilled Cheese and Tomato Quesadillas


8 eight-inch flour tortillas

2 cups grated white cheddar cheese

2 tomatoes, thinly sliced

Homemade Guacamole, for serving (optional)


  1. Preheat grill or skillet to high heat. Sprinkle each of 4 tortillas with 1/4 cup cheese.  Cover with     tomatoes; sprinkle with 1/4 cup cheese; top with 4 remaining tortillas.  Grill until bottom tortilla is brown and cheese is melted.  Flip; cook until brown, cheese is melted, and tomato is hot. 
  2. Transfer to a cutting surface; cut into wedges. Serve warm.

Recipe found: https://www.marthastewart.com/1158670/grilled-cheese-and-tomato-quesadillas 

Saturday, June 16th
Cucumber and Avocado with Lime, Mint, and Feta


2 cups chopped cucumbers (3-4 medium cucumbers or 2 larger cucumbers)

Salt, for drawing water out of cucumber

1-2 ripe avocados, peeled and chopped into 1/2 inch pieces

1-2 tsp. fresh lime juice (to toss with avocado)

1/2 cup finely chopped fresh mint (measure after chopping)

1/2 cup crumbled feta (more or less to taste)


2 Tbsp. extra-virgin olive oil

1 Tbsp. lime juice


Peel cucumbers, and scrape out seeds if they are large.  Cut cucumber into 1/2 inch pieces and put in colander.  Sprinkle with generous amount of salt and let sit for 30 minutes.  After 30 minutes, use paper towels to blot the cucumbers to remove the water and salt.

While cucumber is draining, peel avocado and chop into 1/2 inch pieces.  Put avocado into large salad bowl and toss with the 1-2 tap. Lime juice.  Wash mint and chop.  Whisk together olive oil and lime jice to make dressing and measure 1/2 cup crumbled feta.

Add drained cucumbers, mint, and dressing to avocado and combine.  Gently stir in the crumbled feta.  Serve immediately.

Recipe adapted from:  https://kalynskitchen.com/cucumber-and-avocado-salad-recipe-with/

Saturday, June 2nd
Cheesecake Stuffed Strawberries


24 medium to large strawberries

8 ounces light cream cheese

1/3 to 1/2 cup powdered sugar

1/4 teaspoon vanilla extract

1/2 cup graham cracker crumbs


  1. Remove the tops of all the strawberries and cut out a cone shape from inside the middle of each strawberry with a paring knife—a little well to be filled with cream cheese mixture.
  2. Mix together the cream cheese, powdered sugar and vanilla extract with an electric mixer until smooth and creamy. Fill a Ziploc bag with the cream cheese mixture (filling it into one of the corners).  Twist the top of the bag and snip the corner of the bag with the filling.
  3. Squeeze filling into each strawberry and sprinkle with graham cracker crumbs. Store in the refrigerator until ready to serve.

Recipe found: http://www.yummly.com/recipe/Cheesecake-Stuffed-Strawberries-1279... 

Saturday, May 26th
Sesame Peanut Zucchini + Carrot Noodles


3 medium zucchini                                                                                  2 tsp. sesame oil

2 large carrots                                                                                           1-2 cloves garlic, minced (or 1/8 tsp. garlic powder)

1/2 red pepper, seeded and sliced thin                                                1/2 tsp. Sriracha (more or less to taste)

1 Tbsp. reduced sodium soy sauce                                                        1/4 tsp. rice wine vinegar (or a squeeze of lime)

(or coconut aminos for Paleo)                                                                 1 Tbsp. creamy peanut butter (or almond butter for Paleo)

2 tsp pure maple syrup                                                                          *Optional garnishes, sliced green onion, toasted sesame

                                                                                                                    seeds chopped cilantro


  1. Wash the zucchini and cut off ends. Use a spiralizer (or julienne peeler) to create “noodles”.  Line a bowl with paper towels or clean tea towel.  Place zucchini noodles in bowl while you make the carrot noodles and sauce.
  2. Wash and peel carrots. Use a spiralizer (or julienne peeler) to create “noodles”.  Cut red bell pepper into thin strips.
  3. In a small bowl, whisk together soy sauce, maple syrup, sesame oil, Sriracha, rice vinegar and peanut butter. It may be necessary to add 1/2 tsp. or so of water to create a creamy sauce.
  4. Squeeze excess water for zucchini noodles by gently squeezing with clean hands or by wrapping in a tea towel/clean cloth.
  5. In a large bowl toss zucchini and carrot noodles, red pepper and peanut sauce.
  6. Garnish with fresh cilantro, green onions, toasted sesame seeds and/or peanuts (optional)

Recipe adapted:  http://www.simplehealthykitchen.com/sesame-peanut-zucchini-carrot-noodles/

Saturday, May 19th
5-ingredient Black Bean Soup


2 (15-ounce) cans black beans, drained

16 ounces salsa

1 cup vegetable broth

1 teaspoon cumin

1 teaspoon chili powder 


In a large pot, combine one can of beans, salsa, vegetable broth, cumin and chili powder.  Stir everything together to bring to a boil.

Allow to cook for 10 minutes, stirring intermittently.  Using an immersion blender (or a regular blender) blend the soup until thickened.  Stir in the remaining can of beans and cook for 5 more minutes.  Add salt to taste.  Serve warm with  your favorite toppings (such as diced avocado and cilantro) and enjoy!

Recipe adapted from: http://makingthymeforhealth.com/5-ingredient-black-bean-soup/ 

Saturday, May 12th
Vegetable Ramen Pad Thai


2 packages Ramen noodles (Oriental or Chicken flavors work best)

1 1/2 tablespoons vegetable

1 12– ounce bag frozen mixed vegetables

1/4 cup teriyaki or soy sauce

2 tablespoons hot water

3 tablespoons creamy peanut butter

1/4 teaspoon Sriracha or any hot sauce


  1. In a medium saucepan, bring water to a boil and cook Ramen noodles according to package directions, reserving flavor packets. Drain noodles and set aside.
  2. Meanwhile, in a large skillet over medium-high heat, add oil, frozen vegetables and reserved flavor packets and cook until warm and cooked through, about 3 minutes. Remove from heat and add noodles to skillet.
  3. Whisk together teriyaki or soy sauce, hot water, peanut butter and Sriracha; toss with noodles and vegetable mixture. Sprinkle each serving with red pepper flakes, if desired.

Recipe found: https://www.tablespoon.com/recipes/vegetable-ramen-pad-thai/b33c4712-33aa-4c7c-bbec-23957423da43 

Saturday, May 5th
Sausage and Cheese Breakfast Quesadillas


8 breakfast sausage patties

1 tsp. + 2 tsp. olive oil

4 flour tortillas

1 1/3 cup grated cheddar cheese

Sour cream, salsa, hot sauce, or guacamole for serving, optional


  1. Heat one teaspoon olive oil in a large heavy frying pan. Add the sausage patties and cook over medium-high heat until sausage is hot and well-browned on both sides, about 3-4 minutes per side.  Remove sausage to a cutting board and cut in half.
  2. Add a tiny bit of olive oil to the frying pan, turn heat to medium, and lay a tortilla in the pan.
  3. Sprinkle the tortilla with enough cheese to lightly cover the surface, lay four sausage pieces on one side of the tortilla, and fold the other side of the tortilla over to make a half-moon shaped quesadilla.
  4. Turn tortilla over and cook until it’s slightly browned on the other side, turning again if needed to brown the first side about 2 minutes per side.
  5. Serve hot with things like sour cream, salsa, hot sauce, or guacamole.

Recipe adapted from: https://kalynskitchen.com/sausage-cheese-breakfast-quesadilla/

Saturday, April 28th
Ginger Carrot Radish Salad


2 tablespoons Champagne vinegar

1 tablespoon tamari or 2 teaspoons coconut aminos

2 teaspoons pure maple syrup

1 teaspoon finely grated ginger root

1/4 teaspoon granulated garlic

1 tablespoon extra-virgin olive oil

3 cups julienne cut or shredded carrots (about 5 large)

1 cup julienne cut watermelon radishes, or any variety radish including Daikon

1/2 cup flat leaf parsley leaves, cut into tiny ribbons or chiffonade


  1. Whisk vinegar, maple syrup, tamari (or coconut aminos), ginger, garlic and salt in a large bowl. Whisk in oil. Add carrots, radish and parsley and toss to coat.

Recipe found: https://www.healthyseasonalrecipes.com/ginger-carrot-radish-salad/

Saturday, April 21st
Muenster, Turkey, & Apple Quesadilla


1 tablespoon vegetable oil, plus more for baking sheets

1 tablespoon honey

1 tablespoon Dijon mustard

8 flour tortillas

1 1/2 cups shredded Muenster (6 ounces)

8 ounces sliced cooked turkey

1 Granny Smith apple, halved, cored, and  thinly sliced


  1. Preheat oven to 45 degrees, with racks in upper and lower thirds. Lightly brush two rimmed baking sheets with oil, and place in oven to warm up.  In a small bowl,  combine honey and mustard; set aside.
  2. Place 4 tortillas on a work surface. Dividing evenly, sprinkle with half the cheese, top with turkey, honey-mustard, and apples; finish with remaining half of cheese.  Cover with remaining 4 tortillas, and brush tops with oil.
  3. Carefully remove hot baking sheets from oven; place two quesadillas on each. Bake until golden, about 20 minutes, flattening with a spatula, and rotating sheets halfway through.  Let cool 5 minutes before serving.

Recipe found: https://www.marthastewart.com/1155817/muenster-turkey-and-apple-quesadillas

Saturday, April 14th
Quinoa Pilaf with Shiitake Mushrooms Carrots and Pecans


1 cup quinoa, pre-rinsed or rinsed                                           4 ounces shitake mushrooms, stemmed and thinly sliced

1 2/3 cups broth                                                                                2 cloves garlic, minced

3 tablespoons extra virgin olive oil, divided                             Salt and ground black pepper

1 small yellow onion, finely chopped 1/3 cup chopped pecans, toasted if desired

2 small carrots, peeled and diced 1/4 cup chopped fresh parsley

3/4 teaspoon dried thyme


Combine quinoa and broth in a medium sauce pan.  Bring to a boil, then turn heat down to low, cover and simmer until quinoa is cooked, about 15 minutes.

In the meantime, heat 2 tablespoons of the olive oil in a large sauté pan over medium heat  Add the onions and cook, stirring occasionally, until they start to soften, 2-3 minutes.  Add the carrots and thyme and cook until the carrots are just tender, 5-7 minutes.  Add remaining tablespoon of olive oil, along with mushrooms and garlic.  Cook, stirring constantly, until mushrooms are cooker through, a few minutes.  Season vegetables with 1/4 teaspoon salt and freshly ground black pepper to taste.

Add cooked quinoa to vegetables and stir in pecans and chopped parsley.  Taste and adjust seasoning if necessary.

Recipe found: https://www.onceuponachef.com/recipes/quinoa-pilaf-with-wild-mushrooms-carrots-and-pecans.html

Saturday, April 7th
5 ingredient Baked Potato Soup


4 slices bacon, halved

6 medium scallions, thinly sliced, white and green parts separated

2 pounds frozen hash browns or peeled and cubed Russet potatoes

3 cups half-and-half or whole milk

1/2 teaspoon kosher salt

Freshly ground black pepper

1 cup shredded cheddar cheese


Place the bacon in a large soup pot and cook on medium heat until browned and crisp, about 8 minutes.  Transfer the bacon to paper towels to drain.

Add the white parts of the scallions to the pot.  Sauté until fragrant, about 1 minute.  Add the potatoes and cook, stirring occasionally, for 5 minutes.  Add the half-half or milk and salt and bring to a simmer.  Cook, stirring occasionally, until the potatoes are soft, about 10 minutes.  Meanwhile, chop or crumble the bacon.

At this point, mash with a potato masher or puree with an immersion blender into your desired consistency.  Taste and season with salt and pepper as needed.  Serve sprinkled with cheese, scallion greens, and bacon.

Saturday, March 31st
Holiday Honeycrisp Salad


1/2 cup light oil (such as sunflower or safflower)                                        3 medium Honeycrisp apples (about 1 pound)

or extra-virgin olive oil                                                                                         thinly sliced

1/4 cup apple cider vinegar                                                                              Juice of 1/2 lemon

1/4 cup unsweetened apple juice or apple cider                                         12 ounces salad greens

2 to 3 tablespoons honey                                                                                 1 cup pecan halves, toasted or candied

1 tablespoon lemon juice                                                                                  3/4 cup dried cranberries or dried cherries

1/2 teaspoon salt                                                                                                4 ounces crumbled blue cheese

Freshly ground black pepper, to taste


  1. To prepare Apple Cider Vinaigrette, whisk together oil, apple cider vinegar, apple juice/cider, honey, lemon juice, salt, and pepper.
  2. Place apples slices in a large bowl and squeeze the fresh lemon juice (from the lemon half) over them. In a large salad bowl, layer salad greens, apple slices, pecans, dried cranberries, and blue cheese.  Just before serving, dress with desired amount of Apple Cider Vinaigrette and toss until salad ingredients are evenly coated.

Recipe found: https://www.fivehearthome.com/holiday-honeycrisp-salad/ 

Saturday, March 24th
5 ingredient coconut curry


1 can coconut milk

2 tablespoons red curry paste

2 small heads broccoli (and/or other veggies of choice)

1 can chickpeas, rinsed and drained

1/2 tablespoon cornstarch dissolved in 2 tablespoons cold water

Optional: minced garlic or onion


  1. Sauté broccoli (and onion/garlic if you’re using it) in a tablespoon of oil. After a few minutes, add the coconut milk and let simmer for 5-8 minutes.  The broccoli should soften but still be tender-crisp.
  2. Add the curry paste to the pan and whisk it until it combines with the coconut milk. Add the chickpeas.
  3. Bring to a slight boil and add the cornstarch. Boil for about a minute, then reduce heat and let cool slightly.  Sauce will thicken as the mixture cools.

Recipe found: https://pinchofyum.com/5-ingredient-coconut-curry

Saturday, March 10th
Bean Salad with onion and bell pepper


2 cans cannellini beans, drained                                                                              1/4 cup extra-virgin olive oil

1 large red bell pepper, seeded and finely sliced                                                   Freshly squeezed juice of 1 lemon

1 sweet red onion, thinly sliced                                                                                 Salt and freshly ground pepper

1 clove garlic, finely chopped                                                                                     5 oz.  Salad greens

4 tablespoons finely chopped parsley

   + extra sprigs, to garnish


Place the beans in a large bowl.  Add the bell pepper, onion, garlic, and parsley and toss well.

Beat the oil and lemon juice in a small bowl with a fork.

Season with salt and pepper.

Drizzle the dressing over the salad.  Toss well, cover, and let rest for 30 minutes.

Arrange the salad greens in a large salad bowl.  Spoon the bean salad over the top  Garnish with the sprigs of parsley and serve.

Saturday, March 17th
Low-Carb Cheesy Zucchini with Garlic Parsley


3 small to medium zucchini, cut into 1/2 inch thick slices

1-2 Tablespoons olive oil

2 Tablespoons minced garlic

Sea salt to taste

1/4—1/2 cup chopped flat parsley

3 Tablespoons grated Parmesan

1/2 cup grated Mozzarella


Heat the olive oil in a large frying pan with a lid.  Add minced garlic and cook about 1 minute.  Add squash and stir to coat with oil and garlic, then cover and cook 4-5 minutes, stirring once or twice.  After 4-5 minutes, check to see if there is a lot of liquid and whether squash is tender.  Cook 1-2 minutes, uncovered until zucchini is tender-crisp and liquid is evaporated. 

Saturday, March 3rd
Thai-spiced Pumpkin Soup Recipe 


2 acorn squash, or other smallish winter squash

3 tablespoons unsalted butter, room temperature

1 14-ounce can coconut milk

1 teaspoon (or more) red Thai curry paste


2 teaspoons fine grain sea salt (or to taste)


  1. Preheat the oven to 375 degrees and place the oven racks in the middle.
  2. Carefully cut each squash/pumpkin into halves (or quarters). Toss squash with olive oil, sprinkle generously with salt, place on a baking sheet skin sides down, and place in the oven. Roast for about an hour or until the squash is tender throughout.
  3. When the pumpkin/squash are cool enough to handle scoop it into a large pot over medium high heat. Add the coconut milk and curry paste and bring to a simmer. Remove from the heat and puree with a hand blender, you should have a very thick base at this point.  Now add water a cup at a time pureeing between additions until the soup is the consistency you prefer a light vegetable stock would work here as well.  Bring up to a simmer again and add the salt.  Top with toasted pumpkin seeds.

Recipe found: https://www.101cookbooks.com/archives/001525.html

Saturday, February 24th
Couscous with Broccoli and Raisins


Coarse salt and ground pepper                                                1/4 cup crumbled feta cheese (1 ounce)

2/3 cup whole-wheat couscous                                                 2 teaspoons extra-virgin olive oil

2 cups small broccoli florets                                                      1 tablespoon red-wine vinegar

1 can chickpeas, drained and rinsed

4 Tablespoons golden raisins


  1. In a saucepan, bring 1 1/3 cup lightly salted water to a boil. Add couscous, over, and remove from heat.  Let stand until tender, 5 minutes.  Fluff with a fork and transfer to a bowl.
  2. Toss broccoli, chickpeas, raisins, feta, oil, and vinegar with warm couscous. Season with salt and pepper.

Makes 2 servings

Recipe found:


Saturday, February 17th
Cranberry Pear Crumble


3 medium ripe pears, sliced                                   

1/2 cup dried cranberries                                      

1/4 cup sugar                                                                 Topping:

2 Tbsp. all-purpose flour                                            2 Tbsp. butter, melted

1/4 tsp. ground cinnamon 1/4 tsp. ground cinnamon

1 Tbsp. butter 1 cup granola without raisins



  1. Toss pears and cranberries with sugar, flour and cinnamon. Place 1 Tbsp. butter in a 9-in. cast-iron skillet.  Heat over medium heat until butter is melted.  Stir in fruit; cook, covered, until pears are tender, 15-20 minutes, stirring occasionally.
  2. For topping, mix melted butter and cinnamon; toss with granola. Sprinkle over pears.  Cook, covered, for 5 minutes.  Serve warm.

Recipe found: https://www.tasteofhome.com/recipes/grilled-cranberry-pear-crumble

Saturday, February 10th
Sauteed Cabbage & Leeks with Apples


2 tablespoons olive oil                                                        1 large apple

2 tablespoons unsalted butter                                         2 teaspoons apple cider vinegar

1 whole leek                                                                         1 1/2 teaspoons salt

1/2 green cabbage head                                                   1/2 teaspoon fresh ground black pepper


  1. Prepare leeks by cleaning them, drying and chopping them into 1/2 inch rounds. Divide cabbage into two quarters, ;ay them on a flat, cut side and roughly chop them into chunks, avoiding the core.  Separate the cabbage pieces slightly.
  2. Heat a 5 quart French oven or a large cast iron skillet over medium, heat. Add olive oil and butter and heat until butter is bubbling.
  3. Add leeks to melted butter and saute for two minutes. Add the cabbage all at once and immediately stir thoroughly to coat the cabbage with butter.  Season with salt and pepper.
  4. Partially cover and cook on medium heat for about 7 minutes, stirring often, until cabbage has wilted significantly. During this time, quart and core the apple and roughly dice.
  5. Add the apple to the cabbage as well as the apple cider vinegar. Saute on medium heat for another three minutes, stirring often.  Taste for seasoning and adjust if necessary.  Serve hot.

Recipe found:http://www.simplebites.net/spotlight-ingredient-cabbage-recipe-cabbage-leeks-with-apples/

Saturday, February 3rd
Mediterranean Veggie Pita Sandwich


1 whole wheat pita, sliced in half

1/4 cup hummus, baba ghanoush, bean dipt, or other spread

1/4 cup shredded carrots

Handful baby spinach

1/4 cup chickpeas

2 tablespoons crumbled feta cheese

2 teaspoons chopped sun-dried tomatoes

2 teaspoons chopped Kalamata olives

Salt and pepper to taste


Spread the dip inside each pita pocket.  Divide the rest of the ingredients between the pockets.  Eat immediately or pack into a container for lunch.  Refrigerate if making more that 4 hours in advance of eating.

Recipe found: https://www.thekitchn.com/recipe-mediterranean-veggie-pita-sandwich-recipes-from-the-kitchn-214624 

Saturday, January 27th
Baby Carrots with Curry Sauce


1 package (16 oz.) baby carrots

1/4 cup mayonnaise

2 tablespoons sour cream

1 teaspoon lemon juice

1 teaspoon milk

1 teaspoon honey

1/2-1 teaspoon curry powder

1/4 teaspoon salt


  1. Place carrots in a steamer basket over 1 in. of boiling water in a sauce pan. Cover and steam for 12-14 minutes or until crisp-tender.
  2. Meanwhile, combine the remaining ingredients in a small saucepan; cook and stir over medium-low heat until heated through (do not boil). Drain carrots; add sauce and toss to coat.

Recipe found: https://www.tasteofhome.com/recipes/baby-carrots-with-curry-sauce

Saturday, January 20th
Winter Salad with Apples, Pecans, Blue Cheese and Dried Cherries


12 ounces Spring Mix greens or baby spinach                                       1 tablespoon real Maple syrup

2 Granny smith apples, cored and sliced thinly                                      2-3 teaspoons apple cider vinegar (to taste)

1/2 cup pecan halves, toasted                                                                   1/4 cup olive oil

1/4 cup dried cherries                                                                                 1/4 teaspoon salt

6 ounces blue cheese, cut into small cubes                                             Freshly ground black pepper

1 tablespoon Dijon mustard



  1. Arrange apples, pecans, cherries and blue cheese over greens in a salad bowl or platter.
  2. In a small jar, combine dressing ingredients and shake to mix and emulsify. Just before serving pour dressing over salad and lightly toss.

Recipe found: https://www.thatskinnychickcanbake.com/winter-salad-with-apples-pecans-blue-cheese-and-dried-cherries/

January 13th
Cinnamon Apples


2 large apples (tart apples like granny smith work best)

1/4 cup brown sugar

2 teaspoons cinnamon

1 teaspoon flour



  1. Peel, core and cut apples into chunks
  2. Place all ingredients in a small saucepan with a lid. Toss apples to coat.  Cook covered over medium low heat for about 20n minutes, until apples are tender but not mushy, stirring occasionally.
  3. Remove from heat and let cool for 10 minutes before serving.

Recipe found: https://chocolatechocolateandmore.com/cinnamon-apples/

Saturday, December 30th
Miso Soup


1 quart vegetable or chicken stock

2 cups water

2 to 3 Tablespoons Miso paste

1/3 of a 14 oz block of firm tofu, cut in small cubes

2 cups assorted mushrooms, sliced or left whole if very small

4 to 5 scallions, sliced thin (use all of the white and a little of the green)


Heat the stock and water to a simmer and add the mushrooms and tofu.  Simmer for a few minutes to cook the mushrooms.  When you’re ready to serve, add the scallions and take off the heat.  In a small bowl. Whisk the miso with 1/4 cup of the hot broth to form a paste.  Stir back into the broth, and serve.

Recipe found: https://theviewfromgreatisland.com/miso-soup/


Saturday, December 16th
Quick Black Bean Soup


2 tablespoons olive oil

1 1/4 cups chopped onion

4 large garlic clove, chopped

1 tablespoon chopped fresh thyme or 1 1/2 teaspoons dried

3 15-ounce cans black beans, drained, 1 cup liquid reserved

2 14 1/2-ounce cans low-salt chicken broth

1 28-ounce can diced tomatoes in juice

2 teaspoons ground cumin

1 1/2 teaspoons hot pepper sauce


Heat oil in a large pot over medium heat.  Add onion, garlic and thyme; sauté until onion is golden, about 8 minutes.  Add beans, reserved 1 cup bean liquid, broth, tomatoes with juices, cumin and hot pepper sauce.  Bring soup to boil.  Reduce heat to medium-low and simmer until flavors blend and soup thickens slightly, stirring occasionally, about 20 minutes.

Working in 2 batches, puree 2 1/2 cups soup in blender until smooth.  Mix puree back into soup pot.  Season with salt and pepper.  Ladle soup into bowls.  Serve immediately.

Recipe found: www.epicurious.com/recipes/food/views/quick-black-bean-soup-101661

Saturday, December 9th
Quick Roasted Broccoli with Soy Sauce and Sesame Seeds


1 lb. fresh broccoli florets (see trimming instructions)

1 1/2 Tbsp. olive oil

1 Tbsp. soy sauce, gluten-free if needed (coconut aminos can be substituted)

1 tsp. sesame oil

1 Tbsp. seeds, toasted


Preheat oven to 450F/220C.  Spray a large baking sheet with non-stick spray.

Cut broccoli into pieces about 2 inches long.  Then cut through stems just to where florets start, and break apart so broccoli is in same-sized pieces.

Whisk together the olive oil, soy sauce or coconut aminos, and sesame oil.  Place broccoli in plastic mixing bowl and toss well that mixture.  Arrange the broccoli in a single layer on baking sheet with flat sides down.

Roast 10 minutes.  After 10 minutes, stir or turn broccoli pieces over and then continue roasting 5 minutes more, or until broccoli is tender-crisp and slightly browned on the edges.

While broccoli roasts, toast sesame seeds in a dry pan over very high heat for 30-60 seconds.  When broccoli is done arrange on serving dish and sprinkle with sesame seeds.  Serve hot.

Recipe found: https://kalynskitchen.com/roasted-broccoli-recipe-with-soy-sauce/ 

Saturday, December 2nd
Green Apple Green Lentil Quinoa Salad


1 c. quinoa

1 c. green lentils

1 large carrot, shredded

2 medium green apples, chopped

1/2 red onion, diced

2 Tbsp. extra virgin olive oil

1/4 c. white balsamic vinegar

Salt and pepper to taste

1 c. feta cheese (optional)


  1. Cook quinoa and lentils according to directions on package.
  2. Combine all ingredients in a large bowl.
  3. Refrigerate until ready to serve.

Recipe found: http://www.whitneyerd.com/2016/06/green-apple-green-lentil-quinoa-salad.html

Saturday, November 25th
Sweet Tofu


2 tablespoons peanut oil                                                                 1 tablespoon dry sherry or mirin

2 lb. tofu (bean curd, cut into 1/2-inch cubes                                 1 1/2 tablespoon soy sauce

2 spring onions, finely chopped                                                   1 cup + 1 tablespoon water

2 cloves garlic, finely chopped 1/2 teaspoon salt

1 teaspoon finely chopped fresh ginger root 1 1/2 teaspoons cornstarch (or arrowroot)

2 small red Chile peppers, finely chopped


  1. Heat the oil in a large wok or frying pan over medium-high heat. Stir-fry the tofu, half the spring onions, half the garlic, and the ginger for 5 minutes.  Add the chilies and stir-fry for 1 minute.
  2. Stir in the sherry (or mirin), soy sauce, 1 cup of water, and salt. Bring to a boil and simmer for 3 minutes.
  3. Mix the remaining water and cornstarch in a small bowl. Stir into the tofu mixture to thicken.  Sprinkle with the remaining spring onion and garlic.
  4. Transfer to a heated serving dish and serve hot.

Saturday, November 18th
Roasted Zucchini with Feta Thyme


About 2 lbs. squash, (we used green zucchini) cut into 1/4-inch thick rounds

2 Tbsp. olive oil

1 Tbsp. white balsamic vinegar

1/4 cup fresh thyme leaves (or use 1-2 Tbsp. dried thyme)

1/2 cup crumbled Feta cheese

Salt and fresh ground pepper to taste


  1. Preheat oven to 400 F/ 200C. Spray a large baking sheet with oil or no-stick spray
  2. In a bowl, toss squash with olive oil, balsamic vinegar, thyme leaves, salt, and pepper. Arrange on a roasting pan so that the pieces are not touching each other.  Roast squash 25-30 minutes, until edges are starting to get quite brown and squash is tender.  While the squash roasts, crumble the Feta cheese.
  3. When the squash is as tender as you like it, remove squash from oven, arrange on a serving dish, season with a little more fresh-ground black pepper if desired, and sprinkle with Feta. Serve hot.

Recipe adapted from: http://kalynsprintablerecipes.blogspot.com/2009/08/roasted-baby-squash-with-Feta-and-Thyme 

Saturday, November 11th
Spinach and Pepper Pita Pizzas


4 mini whole-wheat pitas

2 ounces (2 cups) trimmed spinach, thinly sliced

1/2 cup roasted red bell peppers, thinly sliced

2 to 3 ounces shredded Havarti cheese (or cheese of your choice)

Coarse salt and ground pepper



  1. Preheat oven to 425 degrees. Place pitas on a baking sheet.  Top with spinach, peppers, and cheese, dividing evenly.  Season with salt and pepper.
  2. Bake until cheese is bubbly and golden brown, 5 to 6 minutes.
  3. Serve warm.

Recipe found: https://www.marthastewart.com/342087/spinach-and-pepper-pita-pizzas

Saturday, November 4th
Shaved Parsnip Salad


2 tablespoons sherry vinegar

3 tablespoons extra-virgin olive oil

2 hearts of romaine, cut into bite-sized pieces

3 parsnips (about 8 ounces), peeled and shaved very thin

4 Medjool or 6 regular dates, pitted and cut into 1/2-inch pieces


  1. Whisk together vinegar and olive oil in a small bowl; season with salt and pepper.
  2. In a large bowl, toss lettuce, parsnips, and dates. Drizzle with dressing. Season with salt and pepper, and serve.

Saturday, October 28th
Creamy Pumpkin Peanut Butter Dip


1 cup pumpkin puree

1/3 cup peanut butter

1/4 cup maple syrup

1/2 cup almond milk

1 tsp vanilla

1/2 tsp cinnamon

1/4 tsp nutmeg


Combine all ingredients in a small sauce pan and cook over medium heat.  Stir frequently as ingredients warm up and whisk until smooth.  Once the dip comes to a slow boil, lower heat and cook for 5-10 minutes, stirring occasionally to avoid scorching.  Serve hot or chilled on your favorite gall fruits, baked goods, and crackers!

Recipe found: http://cleaneatingchelsey.com/2011/10/12/people-pleaser-dip

Saturday, October 21st
Pan Fried Cinnamon Bananas


2 slightly overripe bananas

2 tablespoons sugar

1 teaspoon cinnamon

1/4 teaspoon nutmeg

Olive oil spray


  1. Slice the bananas into rounds, approximately 1/3 inch thick
  2. In a small bowl, combine the sugar, cinnamon, and nutmeg. Set aside.
  3. Spray a large skillet with olive oil spray. Warm over medium heat.
  4. Add the banana rounds, sprinkle about 1/2 of the cinnamon mixture on top, and cook for about 2-3 minutes.
  5. Flip the rounds, sprinkle with the remaining cinnamon mixture, and cook about 2-3 more minutes, until the bananas are soft and warmed through.

Recipe found: http://www.dizzybusyandhungry.com/pan-fried-cinnamon-bananas/

Saturday, October 14th
Toasted Quinoa with Lemony Cabbage and Dill


1 1/2 cups water                                                                                     1 can (15 ounces) chickpeas, drained and rinsed

1/2 cup red quinoa, rinsed well                                                           3 ounces pitted large green olives, halved (about 3/4 cup)

Coasre salt and freshly ground pepper                                             1 lemon, zested and juiced

4 tablespoons extra-virgin olive oil, divided                                     1/2 cup coarsely chopped fresh dill

1/2 head cabbage (about 1 pound), cored and                                Low-fat Greek yogurt or sour cream, for serving (optional)

thinly sliced lengthwise, divided


  1. Bring water to a boil in a medium pot over medium-high heat. Stir in quinoa and 1/2 teaspoon salt, and return to a boil.  Reduce heat to low, cover, and simmer 15 minutes.  Uncover, raise heat to high, and cook until water evaporates and quinoa is dry and tender, about 5 minutes (stir frequently to prevent scorching)
  2. Heat 1 1/2 tablespoons oil in a large nonstick skillet over medium-high heat. Add half the cabbage and 1/2 teaspoon salt, and cook, stirring occasionally, until tender and golden brown in places, about 8 minutes.  Transfer to a bowl.  Repeat with 1 1/2 tablespoons oil, 1/2 teaspoon salt, and remaining cabbage.
  3. Add remaining tablespoon oil to skillet. Return sautéed cabbage to skillet, add quinoa, and raise heat to high.  Cook, stirring occasionally, until quinoa is toasted and crisp, about 8 minutes.  Remove from heat.  Add chickpeas, olives, and lemon zest and juice, and toss to combine.  Season with salt and pepper.  Stir in dill, and serve with yogurt.

Recipe found: http://www.marthastewart.com/962202/toasted-quinoa-saute-lemony-cabbage-and-dill


Saturday, October 7th
Dutch Oven Popcorn  (includes 4 variations)

Dutch Oven Popcorn Base:


1 tablespoon vegetable oil

1/2 cup popcorn kernels



In a large cast-iron Dutch oven, heat oil over medium-high heat.  Add kernels; cover and shake until kernels begin to pop.  Shake until popping slows to one pop every 5 seconds, 4-5 minutes.

 Recipe found: Southern Cast iron  magazine: Autumn 2017 issue

Salted Caramel Pecan Popcorn


3/4 cup unsalted butter

11/2 cups pecan halves

1 cup firmly packed light brown sugar

1 teaspoon smoked salt

1/2 teaspoon baking soda

Dutch Oven Popcorn (see attached recipe)


First: Line a large rimmed baking sheet with Parchment paper.

Last: in a large Dutch oven melt butter Over medium heat.  Add pecans and brown sugar;

Bring to a boil, and cook for 3 minutes.  Stir in salt And baking soda until combined.  Remove from heat;

Gently stir in Dutch Oven Popcorn until coated.  Spread in an even layer on prepared pan.  Let cool for

15 minutes.


S’mores Popcorn


Dutch oven popcorn (see recipe attached)

2 tablespoons unsalted butter, melted

3/4 teaspoon kosher salt

1 1/2 cups lightly crushed graham cracker pieces

1 cup miniature marshmallows

1/2 cup chopped dark chocolate


First: Preheat oven to broil

Next: in a large bowl, stir together Dutch oven popcorn, melted butter and salt until coated.   Add crushed graham crackers and marshmallows, stirring to combine.  Spread in an even layer on a large rimmed baking sheet.

Next Broil until marshmallows are toasted, 1-2 minutes.

Last: In a small microwave-safe bowl, heat chocolate on medium in 15-second intervals, stirring between each, until melted.  Drizzle popcorn mixture with melted chocolate.  Serve immediately, or let cool until chocolate hardens, 15-20 minutes.


Curry-lime Popcorn


1/4 cup unsalted butter

1 tablespoon curry powder

1 tablespoon lime zest

1 teaspoon kosher salt

Dutch oven popcorn (see recipe attached)

Garnish: lime zest


first: in a small saucepan, melt butter over medium heat.  Stir in curry owder. Zest, and salt until combined.  Pour mixture over dutch oven popcorn, and stir until coated.  Garnish with zest, if desired.


Herb-parmesan Popcorn


1/4 cup unsalted butter

2 tablespoons chopped fresh dill

2 tablespoons chopped fresh oregano

2 tablespoons chopped fresh parsley

1/2 teaspoon kosher salt

1/4 teaspoon garlic powder

Dutch oven popcorn (see recipe attached)



First:  In a small saucepan, melt butter over medium heat.  Add oregano, parsley, salt, and garlic powder; cook for 1 minute.

Last:  In a large bowl, stir together Dutch oven popcorn and  cheese.  Pour herb butter over popcorn mixture, and stir until coated.  Serve immediately.

Saturday, September 30th
Wheat Berry Salad with Walnuts, Dates, and Celery


8 ounces wheat berries (1 cup), soaked overnight and drained

3 tablespoons sherry vinegar

2 tablespoons fresh orange juice

1/2 teaspoons finely grated orange zest

2 tablespoons walnut oil

1 to 2 celery stalks, thinly sliced crosswise (1 1/2 cups)

1 cup walnuts, toasted and coarsely chopped

3/4 cup finely chopped pitted dates

Coarse salt and freshly ground pepper

  1. Place soak wheat berries in a large pot, fill with water, and bring to a boil. Reduce heat, and simmer until tender, about 35 minutes.  Drain, rinse under cold water, and drain again.
  2. Combine vinegar and orange juice and zest in a small bowl. Pour in oil in a slow, steady stream, whisking constantly until emulsified.
  3. Combine wheat berries, celery, walnuts, and dates. Stir in vinaigrette and 1/4 teaspoon salt.  Season with pepper.

Recipe found: www.marthastewart.com

Saturday, September 23rd
Tangy Carrot Slaw


1/4 cup Dijon mustard

14 cup olive oil

3 tablespoons red wine vinegar or freshly squeezed lemon juice

1 teaspoon kosher salt

Freshly ground black pepper

2 pounds carrots, peeled and shredded (about 6 cups)

1/4 cup thinly sliced scallion


Place the mustard, oil, vinegar or lemon juice, salt, and few generous grinds of pepper in a large bowl and whisk to combine.  Add the carrots and scallions and toss well to evenly coat.

Cover and refrigerate for at least 30 minutes or overnight to allow the flavors to meld.  Taste and season with more salt and pepper as need before serving.


Recipe found: http://www.thekitchn.com/recipe-tangy-carrot-slaw-247252

Saturday, September 16th
Cheesy Zucchini with Garlic and Parsley


3 small to medium zucchini, cut into 1/2 inch thick slices

1-2 Tablespoons olive oil

2 Tablespoons minced garlic

Sea salt to taste

1/4—1/2 cup chopped flat parsley

3 Tablespoon coarsely grated Parmesan

1/2 cup grated Mozzarella

Heat the olive oil in a large frying pan with a lid.  Add minced garlic and cook about 1 minute.  Add squash and stir to coat with oil and garlic, then cover and cook 4-5 minutes, stirring once or twice.  After 4-5 minutes, check to see if there is a lot of liquid and whether squash is tender.  Cook 1-2  minutes, uncovered until zucchini is tender-crisp and liquid is evaporated.

Sprinkle squash with salt and chopped parsley and stir to wilt parsley.  Add Parmesan and cook until it melts, about 1 minute.  Sprinkle mozzarella cheese over the squash, cover pan again and turn off the heat.  Let sit 1-2 minutes unti cheese is melted and serve hot.

Recipe adapted from: http://kalynsprintablerecipes.blogspot.com

aturday, September 9th
Broccoli Salad with Peanut Butter Dressing


1/2 cup smooth peanut butter                                                                    12 ounces broccoli slaw (no dressing)            

1/4 cup rice vinegar                                                                                       1 medium red bell pepper, julienned

3 tablespoons tamari or soy sauce                                                             1/4 cup shelled and cooked edamame

2 tablespoons water                                                                                      1/4 cup roasted peanuts

1 to 2 teaspoons Sriracha hot sauce (optional)                                        1/4 cup loosely packed fresh cilantro leaves

1 teaspoons toasted sesame oil


Place the peanut butter, rice vinegar, tamari or soy sauce, water, Sriracha (if using), and sesame oil in a bowl and whisk until smooth; set aside.

Place the broccoli slaw and bell pepper in a large bowl and toss to combine.  Top slaw with peanuts, and cilantro.  Drizzle with the peanut sauce.


Recipe adapted from: http://www.thekitchn.com/recipe-peanut-butter-broccoli-and-tofu-salad-232445

Saturday, September 2nd
Arugula Salad with Grapes and Black Pepper Vinaigrette

Ingredients for the Black Pepper Vinaigrette:                               For the salad:

(whisk together in a bowl the following:                                          2 1/2 cups red Californian grapes, halved

1/3 cup red wine vinegar                                                                    2 cups cooked farro, or quinoa

2/3 cup olive oil                                                                                    3 cups arugula

1 tablespoon sugar                                                                              1/4 cup fresh basil leaves, cut into ribbons

1/2 teaspoon freshly ground black pepper                                     1/2 cup chopped cashews

1/2 teaspoon salt

1/4 tsp. garlic granules



Toss the grapes and grain with half of the dressing.  Add the arugula, basil, and cashews.  Toss to combine.  Add additional dressing, to taste.  Let the salad sit for just a few minutes to let it soak in the dressing a bit.  Serve.


Recipe adapted from: http://pinchofyum.com/arugula-salad-with-grapes-and-black-pepper-vinaigrette

Saturday, August 26th
Chickpea Salad with Tomatoes, Olives, Basil, and Parsley

Salad Ingredients:                                                                                              Dressing Ingredients:

1-2 cans garbanzo beans, well rinsed and drained                                        5 Tbsp. olive oil

1 Tbsp. red wine vinegar                                                                                     3 Tbsp. red win vinegar

2 tsp. fresh-squeezed lemon juice                                                                    1 tsp. fresh lemon juice

2-3 cups diced plum tomatoes, cut in 1/2 in pieces then drained               1/2 tsp. sea salt

1/2-3/4 cup Kalamata olives, sliced into lengthwise slivers                           1/2 tsp. fresh-ground black pepper

1/2 cup chopped red onion                                                                                 Instructions:

1/2 cup chopped fresh basil                                                                                Mix dressing ingredients and add

1/4 cup chopped parsley                                                                                      to bean mixture.

Salt and fresh ground black pepper to taste

Salad Directions:

  1. Chop tomatoes and drain in a colander while you chop the onions and slice olives, then add drained tomatoes, chopped onions, and sliced olives to the bowl with the marinating beans.
  2. Add the basil parsley, and bean mixture and gently combine. Serve.

Saturday, August 19th
Quinoa Salad with Zucchini, Mint, and Pistachios


1 cup quinoa, rinsed well                                                                  1/4 cup roasted salted pistachios, chopped

1 1/2 cups water                                                                                  Zest and juice (about 3 Tbsp.) of 1 lemon

1 medium zucchini, thinly sliced (about 2 1/2 cups)                    1/2 cup packed fresh mint leaves, chopped,

1 clove garlic, thinly sliced                                                                       plus more for garnish

3 scallions, thinly sliced (about 1/2 cup)


  1. Place quinoa and water in a small saucepan and season with a pinch of salt. Bring to a boil, reduce heat, and cover.  Simmer until tender and water is absorbed, about 16 minutes.  Transfer to a large bowl and let cool.
  2. Heat oil in a large skillet over medium-high. Add zucchini; cook, stirring occasionally, until tender and golden, about 7 minutes.  Add garlic; cook until fragrant (do not let brown), about 30 seconds.  Season with salt and pepper and add to quinoa.
  3. Stir in scallions, pistachios, lemon zest and juice, and mint. Season with salt and pepper and serve immediately.

Recipe found: http://www.marthastewart.com/1014032/quinoa-salad-zucchini-mint-and-pistachios

Saturday, August 12th
Garden Saute


2 teaspoons vegetable oil                                                    1 cup chopped unpeeled tomato

1 cup sliced onion separated into rings                            1 tablespoon julienne-cut fresh basil

1 cup red bell pepper strips                                                1/2 teaspoon lemon pepper

2 cloves garlic minced                                                          1/4 teaspoon salt

1 3/4 cups sliced yellow squash                                          2 tablespoons grated  Parmesan cheese

1 3/4 cups sliced zucchini


Heat oil in a large non-stick skillet over medium-high heat.  Add onion, bell pepper, and garlic; stir-fry 2 minutes.  Add squash and zucchini; stir-fry 3 minutes or until vegetables are crisp-tender.

Add tomato and next 3 ingredients; cook 1 minute or until thoroughly heated.  Remove from heat sprinkle with cheese.  Serve immediately.

Saturday, August 5th
French Lentil Salad



1 cup canned French lentils (drained)                                                     3 Tbsp. fresh parsley, chopped

2 cups vegetable stock                                                                               3 Tbsp. fresh, basil, chopped

2 Tbsp. olive oil                                                                                            1/2 cup or more fresh mozzarella cheese, diced

1 onion, chopped                                                                                                (crumbled goat cheese may be used as well)

2 cloves garlic, chopped                                                                            1/4 cup red wine vinegar

1 red pepper, chopped                                                                              1/2 cup olive oil

3 carrots, peeled and chopped                                                                 salt & pepper to taste

2 stalks celery, chopped


  1. In a skillet, saute onion and garlic in 2 Tbsp. olive oil until soft, about 3 minutes.  Set aside.
  2. Combine lentils, onions and garlic in a large mixing bowl. Add remaining vegetables and herbs.
  3. Whisk together vinegar and oil.  Immediately add to lentil mixture.  Add cheese, season with salt and pepper to taste.  Serve on a bed of fresh greens or spring mix, if desired.  Serve immediately.


Saturday, July 29th
Broccoli and Chickpea Salad


4 cups broccoli florets                                                                                      2 teaspoons Dijon mustard

15-ounce can drained and rinsed chickpeas                                               1 teaspoon honey

5 sliced scallions                                                                                                   1 tablespoon grated lemon zest

1/2 cup chopped fresh parsley 1/4 cup lemon juice

1/3 cup toasted pine nuts 6 tablespoon extra-virgin olive oil

1 minced clove garlic Coarse salt and freshly ground black pepper


1. Steam broccoli florets until just tender, 5 to 7 minutes.  Once cool, chop and combine with chickpeas, scallions, parsley, and pine nuts.

2. In a bowl, combine garlic, mustard, honey, lemon zest and juice.  Slowly add oil, whisking to emulsify, and season with salt and pepper.

3. Drizzle broccoli mixture with dressing and adjust seasoning.

Recipe found: http://www.marthastewart.com/1050732/broccoli-and-chickpea-salad


Saturday, July 22nd
Zucchini and Squash Salad


2 zucchini (1pound total), cut into thin slices                                                            1/2 teaspoon honey               

2 small yellow squashes (1 pound total), cut into thin slices                                        1/4 cup pine nuts, toasted

Kosher salt and greshly ground pepper                                                                     1 ounce Parmesan, grated (1/4cup)

1/4 cup extra-virgin olive oil 1/4 cup fresh basil leaves, torn if large

2 tablespoons fresh lemon juice

1/2 teaspoons Dijon mustard



Generously  sprinkle zucchini and squash slices with salt; let stand in a colander 30 minutes.  Rinse and pat dry, then transfer to a large bowl.  Whick together oil, lemon juice, Dijon, and honey.  Drizzle mixture over slices.  Add pine nuts, cheese, and basil; toss to coat.  Season with salt and pepper.  Serve immediately, or let stand at room temperature up to 2 hours.

Recipe adapted from: http://www.marthastewart.com/1516236/zucchini-and-squash-salad



Saturday, July 15th
Crunchy Black Bean Tacos

Taco Ingredients:

2 cups cooked black beans                                                   Pinch of salt

1/2 cup minced red onion                                                    4 to 6 ounces (1 heaping cup) grated Pepper Jack cheese

2 tablespoons minced fresh cilantro                                      2 tablespoons vegetable or canola oil

1/2 teaspoon ground cumin 8 corn tortillas

1 teaspoon paprika




Hot sauce


Sour cream



  • In a medium bowl, add beans along with red onion, cilantro, cumin, and paprika.  Add a pinch of salt and lightly mash all the ingredients together.  Grate the cheese and have it ready as well.
  • In a large, nonstick or cast-iron skillet, add the 2 tablespoons oil and heat over medium-high heat.  Add one corn tortilla at a time and let each get hot in the oil for a few seconds.  Then add about 1/4 cup of the bean filling to one half of the tortilla.  Top with a sprinkle of grated cheese.  Try not to overfill the tacos, or you might have issues flipping them without losing filling.
  • Using a spatula, carefully fold the other half of the tortilla over to form a shell.  Press down lightly on the tortilla so it holds its shape.
  • Cook each taco until they are nicely browned and crispy, about 3 minutes per side. 
  • Serve warm.

 Recipe adapted from: http://www.thekitchn.com/recipe-crunchy-black-bean-tacos-cookbook-recipe-from-love-your-leftovers-202861


Saturday, July 8th
Skillet Mexican Street Corn


6 ears fresh corn, husks removed and kernels cut off cob (about 4-5 cups) 1 Tbsp vegetable oil

2 Tbsp mayonnaise

1/4 cup green onions, thinly sliced

1 jalapeno pepper, seeded and stemmed, finely chopped (optional)

1/2 cup fresh cilantro leaves, finely chopped

Juice of one medium lime

2 ounces cotija cheese (queso fresco, or feta)

1 tsp. chili powder (more or less to taste)


1. Heat oil in a large skillet over medium high heat.  Add corn and cook without stirring until corn begins to char (about 2-3 minutes).  Toss corn and let cook for an additional 2-3 minutes (without stirring).  Give the corn one final toss and repeat cooking for additional 2-3 minutes until corn is charred on all sides.  Turn on heat.

2. Add remaining ingredients and stir to incorporate.  Add salt to taste.  Serve immediately.

Recipe found: http://www.simplehealthykitchen.com/?s=Skillet+Mexican+Street+Corn


Saturday, July 1st
Pittsburgh's Original Sports Sauce Savory Spread

Saturday, July 1st 11am-5:00pm

Recipe available: www.PittsburghsSportsSauce.com

or pick up at the table on demo day here at Nature's Way Market!




Saturday, June 24th
NO DEMO This Weekend!



Saturday, June 17th
Zucchini and Black Bean Veggie Burgers (vegan)


1 cup shredded Zucchini

1 cup Black Beans (rinsed and drained)

6 tablespoons Ground Flax

1/2 teaspoon Worcester


1. In a medium bowl add all ingredients

2. Mash together with a fork

3. Let it sit to let the flax gel everything together

4. Grill until golden on each side (you may need to grease up the grill or the burgers to prevent sticking

5. Enjoy!

Recipe adapted from: http://www.girlmakesfood.com/?s=Zucchini+and+Black+Bean+Veggie+Burgers


Saturday, June 10th
5-ingredient Mexican Quinoa


1 cup fresh (or frozen) corn kernels                                                      1 tablespoon ground cumin

1 (15oz) can organic black beans                                                         1 cup jarred salsa

3 cups cooked white quinoa (from 1 cup uncooked)                               Cilantro to garnish (optional)


1. Preheat a large skillet over medium heat.  Add corn and black beans and cook until corn is tender, about 3 minutes.

2. Add quinoa and cumin and stir to combine.  Cook until quinoa is hot and begins to get a little crunchy, stirring constantly, about 3 minutes.

3. Stir in salsa and cook until everything is combined and quinoa begins to dry out a little more, about 2 minutes.

4. Remove from heat and let cool for 5-10 minutes, then fluff with a fork and serve.

5. Garnish with cilantro is optional.

By Alyssa —recipe found https://www.simplyquinoa.com/?s=5-ingredient+Mexican+Quinoa


Saturday, May 27th
Tomato Beet Salad


1 pound scrubbed small beets

2 pounds tomatoes, preferably heirloom

1 pint cherry tomatoes

1/4 cup crumbled feta

1/4 cup fresh cilantro leaves

1/4 cup extra-virgin olive oil

Salt and pepper



1. Preheat oven to 400 degrees.  Seal beets in a foil packet.  Roast on a rimmed baking sheet until tender, 75 minutes.  When cool, rub beets with a paper towel to remove skins; slice.  Slice large tomatoes, and halve cherry tomatoes, then arrange with beets on a platter.  Top with feta, cilantro, and olive oil; season with salt and pepper.

Recipe found: http://www.marthastewart.com/907476/tomato-beet-salad



Saturday, May 20th
Herbed Smashed Cucumbers

1/4 cup whole milk plain Greek yogurt                                                          1 tablespoon coarsely chopped fresh dill fronds

1 tablespoon freshly squeezed lemon juice                                                   1 tablespoon coarsely chopped fresh parsley leaves

1 tablespoon olive oil                                                                                   Flaky salt

2 pounds cucumbers (about 4 medium)                                                        Freshly ground black pepper

1/2 cup finely chopped red onion (about 1 small)


Whisk the yogurt, lemon juice, and oil together in a large bowl; set aside.

Peel the cucumbers and cut them in half lengthwise.  Cut each half crosswise into 1-inch segments.  Spread the pieces out on a cutting board, flat-side down, and use a heavy pot or skillet to smash the cucumber pieces and lightly crush them.

Transfer the smashed cucumbers to the bowl with the yogurt.  Add the red onion, dill, and parsley, along with a generous pinch of flaky sea salt and a few big grinds of pepper.  Toss gently to combine.  Taste and season with additional  and pepper as needed.

Recipe found: http://www.thekitchn.com/recipe-herbed-smashed-cucumbers-243283


Saturday, May 13th
Spicy Pineapple Slaw


5 cups shredded green cabbage (from 1 head)

3 carrots, cut on the bias into very thin rounds (3/4 cup)

1/2 red onion, very thinly sliced (1 cup), rinsed under cold water and patted dry

3/4 pineapple, cut into a small dice (3 cups)

2 jalapeno chilies, finely chopped (1/3 cup), ribs and seeds removed for less heat, if desired

1/2 cup chopped fresh cilantro leaves

1/4 cup chopped fresh mint leaves

1/4 cup extra-virgin olive oil

1/3 cup fresh lime juice (from 4 limes)

Coarse salt and freshly ground pepper


1. In a large bowl, combine cabbage, carrots, onion, pineapple, chilies, cilantro, and mint.  Drizzle with oil and lime juice.

2. Season with salt and pepper; toss to combine.  Let stand 30 minutes.  Toss again before serving.

Recipe found: http://www.marthastewart.com/1151499/spicy-pineapple-slaw


Saturday, May 6th
Healthy Sicilian Cauliflower Rice


1/4 cup golden raisins                                                                 2 small cloves garlic, thinly sliced

1 package cauliflower rice                                                           Zest of 1/2 lemon

1/4 cup olive oil                                                                          Pinch red pepper flakes

1 medium onion, finely diced                                                       Kosher salt

1/3 cup sliced skin-on almonds or shelled pistachios                    1/4 cup fresh parsley leaves, finely chopped

2 tablespoons drained capers


Soak the raisins in warm water until plump, about 15 minutes.  Drain and set aside.

Heat the oil in a large skillet over medium-high heat.  At the first wisp of smoke from the oil, add the onions, and stir to coat.  Continue cooking the onions, stirring frequently, until the edges are golden brown and the onions have softened, about 6 minutes.  Add the almonds, raisins, capers, garlic, lemon zest and red pepper flakes, and cook, stirring  frequently, until the almonds are golden, about 3 minutes.

Add the cauliflower to the skillet, and stir to combine.  Add 1 teaspoon salt, and continue to cook, stirring frequently, until the cauliflower has softened, 3 to 5 minutes.

Spoon the cauliflower into a large serving bowl, garnish with parsley and season to taste with salt.  Serve warm.

Recipe adapted from: http://www.foodnetwork.com/recipes/food-network-kitchen/healthy-sicilian-cauliflower-rice


Saturday, April 29th
Braised Coconut Spinach & Chickpeas with Lemon


2 teaspoons oil or ghee

2 small yellow onion

4 large cloves garlic, peeled and minced

1 tablespoon grated ginger, from a 3-inch piece

1/2 cup sun-dried tomatoes, chopped

1 large lemon, zested and juiced (about 2 tablespoons juice)

1 dried hot red pepper or dash of red pepper flakes (optional)

1 (15-ounce) can chickpeas, drained and rinsed

1 pound baby spinach

1 (14-ounce) can coconut milk

1 teaspoon salt, or to taste

1 teaspoon ground ginger



Heat the oil or ghee in a large heavy pot over medium-high heat.  Add the onion and cook for about 5 minutes, or until the onion is beginning to brown.  Add the garlic, ginger, sun-dried tomatoes, lemon zest, and red pepper, if using.  Cook for 3 minutes, stirring frequently.

Add the chickpeas and cook over high heat for a few minutes, or until the chickpeas are beginning to turn golden and they are coated with the onion and garlic mixture.

Toss in the spinach, one handful at a time.  When all the spinach has been added, pour in the coconut milk, salt, ground ginger, and lemon juice.  Bring to a simmer, then turn down the heat and cook for 10 minutes, or until the chickpeas are warmed through.  Taste and add more salt and lemon juice, if necessary.

Serve hot over roasted sweet potatoes, pasta, or grains.

Recipe adapted from:  http://www.thekitchn.com/recipe-braised-coconut-spinach-chickpeas-with-lemon-recipes-from-the-kitchn-164551


Saturday, April 22nd
Coconut Lime Curry Tofu

(Thao’s Recipe: found on the back of the jar of Star Anise Foods Coconut Lime Curry Vietnamese Simmer Sauce)  additional recipes found at : www.StarAniseFoods.com

Ingredients Needed (serves 6):

2 lbs. Chicken or Tofu, cubed

1 tbsp. Olive Oil

8 oz. mushrooms, cut


Step 1—In a saucepan, sauté Tofu/Chicken with Oil on medium heat until cooked-through.

Step 2—Add Mushrooms & Simmer Sauce.  Bring to a boil.



Saturday, April 15th
Light & Easy Broccoli Salad

Broccoli Slaw:

1/3 cup currants                                                                                           2 tablespoons lemon juice

2 pounds broccoli (about 1 large head)                                                          2 tablespoons rice vinegar

1/4 pound red onion (1/2 small onion), finely chopped                                    2 tablespoons sugar

3/4 cup almonds, slivered or roughly chopped                                                1 teaspoon salt

1/2 cup mayonnaise                                                                                      Freshly ground pepper


Heat 1/2 cup water to boiling and pour over the currants in a small bowl.  Set aside for 5 minutes, then drain off the water.

Shred the broccoli in a food processor using the grater disk (the attachment with the holes, not the blade).  In a large bowl, combine the shredded broccoli, currants, red onion, and almonds.

Whisk together the mayonnaise, lemon juice, vinegar, sugar, salt, and a generous quantity of fresh pepper.  Pour the dressing over the broccoli mixture and stir to combine.  Taste and add more salt or pepper, if needed.  Allow to sit for 30 minutes (or an hour in the fridge) so the flavors can mingle.

Recipe found: http://www.thekitchn.com/recipe-light-easy-broccoli-salad-83866


Saturday, April 8th
White Bean and Sage Patties


One 19-ounce can white beans                             

1/2 shallot, or small onion finely grated                     

1 small carrot, finely grated 

1/3 cup yellow cornmeal

1 teaspoon chopped fresh sage

Coarse salt and freshly ground black pepper

1/4 cup extra-virgin olive oil



1. Drain beans, reserving 2 tablespoons liquid.  Transfer to a bowl and mash.  Stir in shallot, carrot, cornmeal, and sage.  Season with salt and pepper.  Add 1 tablespoon reserved liquid.  If mixture is too dry, add the other.

2. Heat a large skillet over medium-high heat.  Add 2 tablespoons oil.  Form mixture into 12 patties (about 2 1/2 inches diameter each) and sauté in batches until golden brown and crisp, 2 to 3 minutes per side.  Repeat with remaining oil and patties.  Season patties with salt and serve with Roasted Tomato Sauce.

Recipe found: http://www.marthastewart.com/1050311/white-bean-and-sage-patties


Saturday, April 1st
Herbed Zucchini Salad with Yogurt Dressing


2 medium zucchini, cut into 1/4-inch half-moons

1/4 medium red onion, thinly sliced

1 tablespoon extra-virgin olive oil

2 teaspoons fresh lemon juice

1/3 cup nonfat plain Greek yogurt

2 teaspoons chopped fresh parsley leaves

2 teaspoons chopped fresh mint leaves

Coarse salt and ground pepper



1. In a medium bowl, combine squash, red onion, olive oil, lemon juice, Greek yogurt, parsley, and mint.

2. Season with salt and pepper and serve.

Recipe found: http://www.marthastewart.com/852298/herbed-squash-salad-yogurt-dressing



Saturday, March 18th
Quick Curried Lentils in Tomato Sauce


3 tablespoons fresh ginger (2 inches long), peeled and finely grated

Coarse salt

2 teaspoons Garam Masala (optional)

1/4 to 1/2 teaspoon cayenne pepper

1 jar (26 ounces) best-quality-store-bought tomato sauce

2 cans (20 ounces each) cooked lentils, rinsed and drained

2 tablespoons fresh lime juice (from 1 lime)

1/2 cup chopped fresh cilantro, plus more for garnish (optional)

Cooked basmati (or other long-grain white) rice, for serving


1.In a large saucepan, heat oil over medium.  Add onion and ginger; season with salt.  Cook, stirring 

   frequently, until beginning to brown, 5 to 8 minutes.

2. Add spices; cook, stirring, until fragrant, 30 to 60 seconds.

3. Add tomato sauce, lentils, and 1 cup water.  Simmer until thickened, 5 to 10 minutes.  Stir in lime             

    and cilantro; season with salt.

4. Serve lentil mixture with rice; garnish with more cilantro, if desired.

 Recipe found: http://www.marthastewart.com/312952/curried-lentils-in-tomato-sauce



Saturday, March 11th
Chickpea Saute with Greek Yogurt


3/4 pound (8 cups) Swiss chard                                                                         1 tablespoon chopped mint  

1/3 cup olive oil, plus extra to finish                                                                   1 tablespoon chopped cilantro

4 medium carrots, peeled and cut into 3/8-inch dice                                            1 tablespoon lemon juice

1 teaspoon caraway seeds                                                                                 Salt and black pepper

1 1/2 cups freshly cooked chickpeas (canned are fine, too)                                  1/2 cup Greek yogurt

1 garlic clove, crushed                                                                                      1 tablespoon olive oil


1. Separate the chard stalks from the leaves.

2. Heat up the olive oil in a large, heavy saucepan.  Add the carrots and caraway seed and sauté for 5 minutes on medium heat.  Add the chard and chickpeas and continue cooking for 6 minutes.  Now add the garlic, herbs, lemon juice, and some salt and pepper.  Remove from the heat and cool down a little.  Taste and adjust the seasoning.

3. To serve, mix together the yogurt, olive oil and some salt and pepper.  Pile the vegetables on serving dishes and spoon the yogurt on top.  Sprinkle with freshly ground pepper and drizzle over with more olive oil.

Recipe adapted from original: http://www.thekitchn.com/recipe-chickpea-saute-with-greek-yogurt-recipes-from-the-kitchn-217983



Saturday, March 25th
Chickpeas, Olives, and Tomatoes on Toast


Olive Oil                                                                          1/2 cup halved pitted green olives               

2 garlic cloves, thinly sliced                                               Salt

1 can chickpeas, drained                                                   Slices rustic bread, toasted

Red-pepper flakes                                                            Oil-packed tuna or sardines (optional)

1 small can diced tomatoes


1. Heat a skillet over high, then coat with olive oil.  Add garlic and cook until fragrant.  Add chickpeas and a pinch of red-pepper flakes; cook until chickpeas begin to brown and pop, about 3 minutes.  Stir in diced tomatoes and their liquid, 1/4 cup water, and olives and simmer 1 minute; season with salt.  Brush bread slices with oil and season.  Spoon chickpea mixture on bread and drizzle with oil.  You can top this off with tuna or sardines for an extra hit of protein.

Recipe found: http://www.marthastewart.com/891279/chickpeas-olives-and-tomatoes-toast


Saturday, March 4th
Quinoa with Avocado, Almonds, and Honey


2 cups water

1/4 teaspoon salt

1 cup quinoa

1 1/2 cups almond milk

1 thinly sliced avocado

6 tablespoons sliced toasted almonds

6 tablespoons honey


1. Bring water and salt to a boil.  Whisk in grains.  Return to a boil  Reduce heat to low.  Simmer, covered, for 15 to 17 minutes.  Let stand for 5 minutes.  Fluff with a fork and top with almond milk, avocado, almonds, and honey.  Serve.

Recipe adapted from original:  http://www.marthastewart.com/1049794/black-quinoa-avocado-almonds-and-honey


Saturday, February 25th
Grilled Polenta Cakes


1 tube polenta, removed from casing, cut into 1/2-inch slices, and patted dry with paper towels

Approximately 1/4 cup extra-virgin olive oil

Cooking spray

1 cup of your favorite tomato sauce

1 cup freshly grated Parmesan cheese (you may have some leftover)

Pinch of kosher salt

1/4 cup basil, chopped

Cracked pepper


1. Brush both sides of the polenta cakes with the olive oil, and set aside.

2. Heat a grill pan until really hot.  Lay the polenta cakes in one layer on the pan, and grill for 8-10 minutes on each side or until both sides are golden and crunchy and have grill marks.

3.   Remove the cakes fro the grill and top with hot tomato sauce, cheese, and basil.


Recipe compliments of: http://www.twopeasandtheirpod.com/grilled-polenta-cakes/



Saturday, February 11th
How to Scramble Tofu


14 ounces extra-firm tofu, drained and patted dry

2 tablespoons olive oil

2 tablespoons nutritional yeast

2 teaspoons ground turmeric

1/2 teaspoon kosher salt


1/ Break up the tofu: Place the tofu in a medium bowl and use a potato masher to smash it into small curds.

2. Cook the tofu: Heat the oil in a large nonstick or cast iron skillet over medium-high heat.  Add the tofu and cook until the tofu has released some of its liquid, 4 to 5 minutes.

3. Season the tofu: Add the nutritional yeast, turmeric, and salt and continue to cook, stirring frequently, until the tofu is completely yellow and piping hot, 2 to 3 minutes.  Serve with home fries, on a breakfast sandwich, or in a tortilla.

Recipe compliments of: http://www.thekitchn.com/how-to-scramble-tofu-234849




Saturday, February 18th
One-Pot Vegetable Curry


2 teaspoons oil                                                                     2 zucchini, split lengthwise and then slice

1 medium onion, chopped                                                     1 jar ready-made curry sauce

1 medium head cauliflower, chopped                                     1 14-ounce can coconut milk (full fat or light)

3 medium carrots, peeled and chopped                                 Salt and pepper to taste


1. Heat oil over medium heat.  When it is shimmering but not smoky, add chopped onions.

2. While the onions cook, chop the cauliflower.  Make sure the florets are roughly similar in size.  Add the cauliflower to the onions and stir.

3. Peel and chop the carrots and add to the pot and stir.

4. Split the zucchini lengthwise then slice.  Add to the pot and stir.

5. Add the curry sauce and the coconut milk to the pot.  Bring to a boil, then lower the heat to edium low.  Cover and simmer for 20-30 minutes, or until the vegetables are tender,  Season with salt and pepper.

6. Serve hot with rice.                  

Recipe compliments of: http://thefoodcharlatan.com/2015/01/16/6-ingredient-one-pot-vegetable-curry-recipe/




Saturday, February 4th
Quorn Quinoa Burgers with Dipping Sauces

Super Easy to Prepare!

QRUNCH Burgers are already cooked. Keep them frozen until you’re ready to eat.

Toast on high for one or two cycles until heated through.

Toaster Oven or Oven

Bake at 400°F on a cookie sheet for 15 to 20 minutes.

Skillet or Grill

Cook on medium-high heat, 3 to 4 minutes per side.


We don’t recommend microwaving — you’ll lose that distinctive crunch. If you must, nuke on high for 1 to 2 minutes.





Sauce recipes:

                                                                 Toasted Sesame and Soy Mayo                         Sriracha Sauce

Curry Mayo                                                1 tsp. toasted sesame oil                                     2 tbsp. mayo

2 tbsp. mayonnaise                                    1 tsp. soy sauce                                                    2 tsp. Sriracha (hot chile sauce)

1/4 tsp. curry powder                                 2 tbsp. mayo                                                         2 tsp. chopped fresh cilantro

1/4 tsp. fresh lemon juice                                                                                                       2 tsp. cider vinegar

Dash of kosher salt

Place mayo in a small bowl.                        Avocado Sauce

Add curry, lemon juice, and salt.                 2 tbsp. mayo

Stir until blended.                                       1/4 cup ripe peeled mashed avocado

                                                                 1/4 tsp. fresh lime juice

                                                                 1/8 tsp. kosher salt




Saturday, January 29th
Ramen Soup with Vegetables


1 tablespoon olive oil

1 medium yellow onion, diced medium

2 carrots, diced medium

1 stalk celery, diced medium

1/4 pound green beans, trimmed and cut into 1/2-inch pieces

Salt and pepper

1 can (14.5 ounces) diced tomatoes

3 1/2 cups chicken broth

2 packages (3 ounces each) ramen, broken into quarters (season packet discarded)


In a medium pot, heat oil over medium.  Add onion, carrots, celery, and green beans and sauté until soft, 6 minutes.  Season with salt and pepper.  Add tomatoes, broth, and 1 cup water;  bring to a boil.  Add ramen, reduce heat, and simmer until noodles are tender, 3 minutes.  Season with salt and pepper and serve immediately.

Recipe found: http://www.marthastewart.com/924981/ramen-soup-vegetables


Saturday, January 21st
Quick Butternut Squash Curry

1 tablespoon olive oil                                                                                      

1 tablespoon finely grated peeled fresh ginger (about 1-inch)                             

2 cloves garlic, minced                                                                                   

2 tablespoons Thai red curry paste                                                                   

4 cups cubed butternut squash (about 1 1/4 pounds)                                         

1 small head broccoli, cut into florets (about 2 cups florets)

1 medium red bell pepper, sliced into thin 2-inch-long strips

1 (13-14 oz.) can full fat coconut milk

3/4 cup water

Kosher salt

Cooked white or brown rice, for serving

Chopped fresh cilantro, for serving



Heat the oil in a large, deep skillet over medium heat until shimmering.  Add the ginger and garlic and cook, stirring, until fragrant, about 1 minute.

Stir in the curry paste and sauté for 2 minutes.  Add the squash, broccoli, and bell pepper and toss to evenly coat in the curry paste.  Add the coconut milk and water and stir to combine.

Bring the mixture to a simmer, cover, and cook until the vegetables are tender and cooked through, 10 to 15 minutes.  Taste and season with salt as needed.  Serve over cooked rice with chopped cilantro sprinkled over the top.

Recipe found on: http://www.thekitchn.com/recipe-quick-butternut-squash-curry-234139


Saturday, January 14th
Sweet Potato with Easy Pesto


2 garlic cloves

1/4 cup pine nuts

2/3 extra virgin olive oil

2 cups packed basil leaves

1/2 cup freshly grated pecorino cheese



Combine the basil, garlic, and pine nuts in a food processor and pulse until you have a coarse texture. Slowly add 1/2 cup of the oil and process until fully incorporated and smooth.  Season with salt and pepper to taste, combine with sautéed Veggie Noodle Co. Sweet Potato Noodles and cheese, top with remaining oil and enjoy!

Recipe found: http://veggienoodleco.com


Saturday, January 7th
Delicious Beet Salad


1/2 cup extra virgin olive oil                                                                           

2 tbsp. balsamic vinegar                                                                    

6 cups arugula                                                                                  

1/4 cup mint leaves, julienned 1 pkg Veggie Noodle Co. Beet Spirals

2 tbsp. lemon juice

1/2 cup goat cheese, crumbled

1/4 cup pistachios, shelled

1/4 cup fresh chives, chopped



Sauté Veggie Noodle Co. Beet Spirals in 2 tbsps. of olive oil, pull from heat and set aside.  Whisk lemon juice, balsamic vinegar and remaining olive oil, adding salt and pepper to taste.  Pour over Veggie Noodle Co. Beet Spirals and let cool in refrigerator for at least one hour and up to 24 hours.  Add cool noodles to arugula, making sure to include remaining vinaigrette, toss and top with goat cheese, pistachios, mint and chives and enjoy!

Recipe found: http://veggienoodleco.com


Demo Recipes  2016


Saturday, December 31st
Zucchini Noodles with Spicy Parmesan Garlic Sauce


3 minced garlic cloves

1 cup roughly chopped parsley

1/2 cup extra virgin olive oil

1/4 cup grated parmesan

1/2 tsp pepper flakes

1/2 cup vegetable stock

1 pkg Veggie Noddle Co. Zucchini Noodles



Heat oil in a large saucepan over medium heat.  Add garlic, stirring, for 30 seconds, make sure it doesn’t brown.  Add the vegetable stock, red pepper, salt, and parsley and sauté for 1 minute.  Toss Veggie Noodle Co. Zucchini Noodles into the sauce, sauté until combined and stock reduces, then top with parmesan and enjoy!

Recipe found: http://veggienoodleco.com


December 17th
Delicata Squash with Orange & Pistachios


1 tablespoon extra-virgin olive oil

2 green onion, sliced thinly

1 large delicate squash, halved lengthwise, seeded and thinly sliced

1 teaspoon orange zest

3/4 cup orange juice

1/2 teaspoon salt

1/4 teaspoon freshly ground pepper

2 tablespoons chopped salted pistachios


Heat oil in a large nonstick skillet over medium heat.  Add green onion and cook, stirring, until softened and beginning to brown, about 2 minutes.  Add squash, orange zest and juice, salt and pepper.  Reduce heat to medium-low, cover and cook, stirring once, until the squash is almost tender, 6 to 8 minutes.  Uncover and cook, stirring occasionally, until the liquid is absorbed and the squash is tender and beginning to brown, 12 to 15 minutes more.  Garnish with pistachios and serve.


December 10th
Super! Simple Side (Veggie Noodle Co. Butternut Spirals)


2 Tbsp. olive oil

2 sprigs rosemary, finely chopped

2 minced garlic cloves

1 pkg. Veggie Noodle Co. Butternut Spirals



Heat olive oil in skillet on medium-high, add garlic and cook until aromatic.  Add Veggie Noodle Co. Butternut Spirals and cook 2-3 minutes until al dente, add salt and pepper to taste.  Sprinkle in rosemary, toss, remove from heat and enjoy!

Recipe found: http://veggienoodleco.com



Saturday, December 3rd
Cucumber Salad with Tahini Dressing


1 1/2 pounds cucumbers                                                                          

1 Tbsp. salt                                                                                             

3 Tbsp. sesame tahini                                                                              

1 Tbsp. lemon juice                                                                                  

2 Tbsp. warm water  (more if needed)                                                      

1/2 clove garlic, minced (about 1/2 teaspoon)

Zest of a lemon

1/3 cup chopped red onion

2 Tbsp. chopped mint

2 Tbsp. chopped basil

2 Tbsp. chopped parsley

Salt and black pepper to taste                                    


1. If the cucumber peels are thick or bitter, peel them.  If not, leave them on.  Slice the cucumbers lengthwise.  Scoop out the seeds with a small spoon.  Slice the cucumbers again lengthwise and then cut crosswise into 1/4-inch to 1/3-inch cuts.

2. In a large bowl, mix the tahini, lemon juice and warm water until combined.  Stir in the garlic, lemon zest and red onion.

3. Add the cucumbers to the bowl with the dressing and gently toss to combine well.  Add in the herbs.  Add salt and black pepper to taste.  Serve cool.

Adapted from: http://www.simplyrecipes.com/recipes/cucumber_salad_with_tahini_dressing/


Saturday, November 19th
Taco Salad with Creamy Cilantro Dressing

For the dressing (makes about 3/4 cup)

1 cup loosely packed cilantro, washed, stems removed, and roughly chopped (about 3/4 bunch)

1/2 cup sour cream

2 tablespoons fresh lime juice (about 1/2 lime)

1 clove garlic

1/2 cup olive oil

2 teaspoons sherry vinegar

1/2 teaspoon kosher salt

A few grinds of freshly ground black pepper

Water, to thin

For the salad:

2 1/4 cups shredded romaine lettuce

1/3 cup cherry

1/2 cup black, kidney, or pinto beans, rinsed and drained

1/4 cup shredded cheddar or pepper Jack cheese

1/2  large avocado, diced

3 tablespoons sliced black olives

3 tablespoons finely chopped green onions (from about 2 onions), light green  and white parts only

1/2 cup crumbled tortilla chips


1. To make the dressing, puree all ingredients in a blender or good processor until well-combined and smooth.  If the dressing seems thick, drizzle in water a tablespoon or two at a time with the blender running until thinned to the point where you like it.  Taste and add additional salt and pepper if necessary.

2. To assemble the salad, combine all the salad ingredients in  a large bowl.  Pour desired amount of dressing over the salad and toss well.  Serve immediately.





Saturday, November 12th
Shaved Butternut and Carrot Salad with Dates and Sunflower Seeds


2 tablespoons white balsamic vinegar                            4 ounces butternut squash (from 1 small squash), peeled

1 teaspoon whole-grain mustard                                   3 small carrots, peeled

2 teaspoons minced green onion                                   2 ounces dates, thinly sliced (about 1/2 cup)

Coarse salt and freshly ground pepper                           1/4 cup roasted, salted sunflower seeds

3 tablespoons extra-virgin olive oil                                 4 ounces baby arugula (6 cups)


1. Combine vinegar, mustard, shallot, 3/4 teaspoon salt, and 1/2 teaspoon pepper in a small bowl.  Pour in oil in a slow, steady stream, whisking constantly.

2. Using a mandolin or vegetable peeler, shave squash and carrots into a large bowl.  Add dates, sunflower seeds, arugula, and vinaigrette.  Toss thoroughly to coat, and season with salt and pepper.  Serve immediately.

Recipe adapted from original: http://www.marthastewart.com/962200/shaved-butternut-and-carrot-salad-dates-and-sunflower-seeds



Saturday, November 5th
Smoky Creamed Kale


1 pound bag chopped kale                                                 2 cups whole milk

or 1 1/2 pounds loose kale leaves                                      1/3 cup finely grated Pecorino or Parmesan cheese

4 tablespoons (1/2 stick) butter                                         1/2 teaspoon dry mustard

1/2 small white onion, finely chopped                                 1 teaspoon smoked paprika

6 cloves garlic, minced                                                      1 teaspoon salt, or to taste

1/4 cup all-purpose flour


1. If using whole kale leaves, remove the stalks and major ribs and discard.  Chop roughly.

2. Melt the butter in a deep sauté pan or 3-quart saucepan over medium-high heat.  Add the onion and garlic, and cook, stirring constantly, for 1 minute.  Sprinkle the flour over the onion mixture and cook, stirring, for 3 minutes.  Turn the heat down if necessary; do not let the flour brown.

3. Whisk in the milk.  Cook the mixture, stirring slowly and continuously, until the sauce comes to a boil and thickens enough to coat the back of the spatula, about 5 minutes.  Reduce the heat to low and continue cooking until the sauce is the consistency of soft pudding, about 2 more minutes.  Add the chopped kale.  Simmer for 2 minutes longer.

4. Stir in the cheese, mustard, paprika, salt, and a generous quantity of black pepper.  Warm over low heat then serve.


Adapted from the original recipe:




Saturday, October 29th
Asian Cabbage Salad with Sriracha and Sesame


6 cups green cabbage, sliced in strips (about 1/2 large head of cabbage)

1/4 cup sliced green onion

2 T sesame seeds, toasted

1/4 cup barely chopped peanuts

Dressing Ingredients:

2 T rice vinegar (not seasoned)

1 T soy sauce

1 T sesame oil

4 tsp. sweetener of your choice

1 tsp. Sriracha (more or less to taste, or use your favorite hot sauce)

1 tsp. grated ginger (from a jar works well)

1 tsp. minced garlic (or garlic puree from a jar)


Mix together rice vinegar, soy sauce, sesame oil, sweetener of your choice, Sriracha Sauce, giner puree, and garlic puree to make the dressing.

Thinly slice cabbage, cutting slices in half crosswise if they're long.  Slice green onions, slightly chop peanuts, and measure out the sesame seeds.

Put cabbage strips into mixing bowl and toss with the sliced green onions.  Then add dressing and toss cabbage well with dressing.  Add peanuts and sesame seeds and toss again (reserving a few peanuts ans sesame seeds to sprinkle on the top.  Serve right away.



Saturday, October 22nd
Chickpea Salad Stuffed Avocado

Author: Kris Carr

Avocado is full of heart healthy fatty acids as well as potassium and fiber. The green fruit goes terrifically with chickpeas for a protein filled snack or light meal.

Please note that all ingredients are Non-GMO Project Verified and/or organic. Look for Verified products by brand or category on our shopping list. 

Serves: 2

Prep Time: 10 minutes

Total Time: 10 minutes


  • 1 cup well-cooked chickpeas (Raw option:: Use sprouted chickpeas)
  • 1 small clove of garlic, minced (optional)
  • 1/2 cup grated carrot
  • 1 green onion, thinly sliced
  • 1/2 teaspoon olive oil
  • 1 1/2 Tablespoons lime juice
  • 1 teaspoon tamari
  • Dash of cayenne pepper
  • Black pepper
  • 1 large or 2 mall avocados
  • 1/4 cup fresh coriander (cilantro); roughly chopped


Roughly mash the chickpeas in a bowl using a strong fork.  Stir in garlic, grated carrot, green onion, olive oil, lime juice, tamari, cayenne pepper and black pepper.

Slice the avocado(s) in half, remove the pit and scoop out the flesh from each half with a spoon.  Dice the avocado flesh into small cubes.  Mash half of the avocado into the chickpea mixture then gently fold in the rest along with the fresh coriander (cilantro).  Spoon the mixture into the empty avocado skins and serve.

Recipe compliments of: livingnongmo.org



Saturday, October 15th
Kale Quinoa Salad with Cranberries


Author: Tara Cook-Littman

Please note that all ingredients are Non-GMO Project Verified and/or organic. Look for Verified products by brand or category on our shopping list.

Serves: 4


  • 1 cup quinoa
  • 1 bunch kale
  • 1 cup raw sunflower seeds
  • 1 cup dried cranberries
  • 2 oranges
  • 1 lemon
  • 2 tablespoons honey
  • 1/3 cup extra virgin olive oil
  • 1/3 cup apple cider vinegar


If possible, soak quinoa overnight and drain in the morning.  Boil 2 cups of water and add the quinoa.  Bring to a simmer and cook for 20 minutes or until water is absorbed.

While the quinoa is cooking, remove leaves of kale from stem and rip into tiny pieces.  It is very important that the kale is torn into bite sized pieces and massaged thoroughly, otherwise the raw kale can be difficult to chew.  Put the kale at the bottom of a bowl and pour the hot quinoa directly on top—this will slightly wilt the leaves.  Add the cranberries and sunflower seeds and mix together. 

Zest one orange and the lemon, then combine with the juice of both oranges, the juice of the lemon, 2 tablespoons honey, olive oil, and apple cider vinegar.  Mix together and pour over the quinoa dish.  Mix and serve!

Recipe compliments of: livingnongmo.org


Saturday, October 8th
Spinach Apple Salad

Author: Chris Keefe

Please note that all ingredients are Non-GMO Project Verified and/or organic. Look for Verified products by brand or category on our shopping list.



1. 2 cups spinach

2. 1 apple

3. 1/2 cup raisins

4. 1/2 cup toasted roasted almonds (or favorite nuts)

5. 2 tablespoons flaxseed or hempseed oil

6. Balsamic or sweet vinegar

7. Pinch of salt


Chop spinach into desired size for salad.  Chop apple into small pieces and mix with spinach.  Toast nuts in cast iron or roast in oven at 400 degrees until golden.  Add nuts, raisins and oil to the salad.  Mix it all together and enjoy.


Recipe compliments of: livingnongmo.org



Saturday, October 1st
Shredded Beet & Carrot Salad

Author: Kris Carr

Colorful and delectable. Beets and carrots are known as cleansers for your body. Treat your liver with this healthy side.

Please note that all ingredients are Non-GMO Project Verified and/or organic. Look for Verified products by brand or category on our shopping list.

Serves: 4

Prep Time: 10 minutes

Total Time: 40 minutes


  • 1 large raw beet

  • 1 large carrot

  • 4 walnuts, chopped

  • 2 tablespoons raisins

  • 1 teaspoon balsamic vinegar

  • 2 tablespoons olive oil

· Salt and freshly ground black pepper, to taste


Peel and shred 1 large beet and 1 large carrot (or 2 small beets and 2 small carrots). Mix into bowl adding walnuts, raisins, vinegar, olive oil, salt, and pepper. Mix lightly to retain the separate red and orange colors of the beet and carrot. Chill for at least 30 minutes before serving.

Recipe compliments of: livingnongmo.org



Saturday, September 24th
Quick Zucchini Saute


2 tablespoons olive oil

2 tablespoons thinly sliced almonds

1 to 2 small zucchini, cut into 1/8-inch matchsticks

Salt and freshly ground pepper

Few ounces pecorino Romano or parmesan cheese, in thin slices


Heat the oil on high in a large skillet.  When it is hot but not smoking, add the almonds to the pan.  Cook them, while stirring, until the almonds are golden-brown, approximately a minute or two.

Add the zucchini to the pan, tossing it with the oil and almonds until it just begins to glisten, about one minute.  The idea is not to cook the zucchini so much as to warm it.

Season with salt and pepper and serve immediately, with or without cheese on top.



Saturday, September 17th
Sauteed Zucchini and Squash with Thyme and Feta


2 tablespoons extra-virgin olive oil

1/2 medium red onion, diced

2 teaspoons fresh thyme leaves

2 cups diced zucchini, summer squash, or a mix

Kosher salt and freshly ground pepper

1/4 cup crumbled feta


Warm a large skillet over high heat, then add the olive oil, red onion, and thyme.  Cook for 2 to 3 minutes, until the onion is soft, then add the zucchini and squash.  Season with 1 teaspoon of salt and a couple grinds of black pepper, and cook for 4 to 5 minutes, until the squash is tender and has a little color.  Scoop the squash into a serving bowl, and top with crumbled feta.  Serve immediately.


Saturday, September 10th
Lentil Salad with Grapes and Feta


1 can  lentils, rinsed and drained                                                     

2 tablespoons red-wine vinegar                                          

2 tablespoons fresh lemon juice                                          

1 1/2 teaspoons honey 

3 tablespoons extra-virgin olive oil 

3/4 cup walnuts, toasted and roughly chopped

1 1/2 cups seedless red grapes, halved

1 celery stalk, thinly sliced

2 teaspoons fresh thyme leaves

2 ounces feta, crumbled (1/2 cup)

Coarse salt and ground pepper 


In a large bowl, whisk together red-wine vinegar, lemon juice, and honey.  Whisk in olive oil.  Stir in lentils, walnuts, grapes, celery, and thyme.  Add feta.  Season to taste with salt and pepper.


Saturday, September 3rd
Chickpea Waldorf Salad


1/2 cup plain full-fat yogurt                                                                       

2 tablespoons apple cider vinegar                                   

1 teaspoon Dijon mustard                                                                    

1 teaspoon honey 1 cup red grapes

1/2 teaspoon fine sea salt 

1/2 teaspoon crushed red pepper flakes

1/4 teaspoon freshly ground black pepper

1 (14-ounces) can chickpeas, drained and rinsed

2 ribs celery, finely chopped

1 medium apple, chopped into 1/4-inch chunks

1 cup red grapes

1/2 cup diced red onion

1/4 cup chopped parsley

1/2 cup walnuts, roughly chopped

4 cups fresh spinach


Prepare the yogurt dressing by combining the yogurt, apple cider vinegar, mustard, honey, salt, crushed red pepper flakes, and pepper in a bowl.  Whisk until well-combined.

Combine chickpeas, celery, apple, grapes, onion, parsley, and walnuts in a large bowl.  Stir in the dressing and toss until evenly coated.  Refrigerate for about 30 minutes before serving, or up to 5 days.  Serve salad over fresh spinach.


Saturday, August 27th
Succotash Salad


2 tablespoons unsalted butter

1 large sweet onion, chopped (about 1 cup)

1 1/2 cups fresh or frozen beans (lima, edamame, fava, etc.), cooked al dente

Kernels from 6 ears of corn (about 5 cups)

1 pint  cherry or grape tomatoes, halved

1 tablespoon freshly squeezed lemon juice

1/4 cup feta cheese, crumbled

1/4 cup basil, sliced in ribbons

Sea salt and freshly ground black pepper, to taste


1. In a medium saucepan, melt the butter.  Add the chopped onion and a small pinch of salt and cook, stirring, over medium heat until translucent and tender, about 5 minutes.  Lower the heat, add the beans and corn and stir over medium-low heat for about 1 minutes, until tender but still crisp.

2. Transfer cooked ingredients to a large bowl and toss with the tomatoes and lemon juice.  Serve immediately with the  feta, basil and black pepper sprinkled on top, or let the mixture cool, then top with the feta, basil and black pepper.


Saturday, August 20th
Cold Lentil Salad with Cucumbers and Olives


2 cans French lentils, rinsed and drained

1/2 tablespoon whole-grain mustard

1/2 teaspoon salt

2 tablespoons sherry vinegar

6 tablespoons extra-virgin olive oil

2 medium cucumbers, chopped into 1/2-inch pieces

1 cup pitted Kalamata olives, roughly chopped

3/4 cup loosely packed fresh mint, roughly chopped

1 cup ricotta or feta cheese


1. Combine the lentils, cucumbers, olives, and mint in a large bowl.  Pour over the vinaigrette and toss to evenly coat.  Dot with ricotta or crumbled feta just before serving.


Saturday, August 13th
Roasted Red Pepper Salad


4 medium red bell peppers                                                                1/2 teaspoon red-wine vinegar     

1 teaspoon extra-virgin olive oil                                                         1 teaspoon lemon zest           

1 tablespoon capers, rinsed and drained                                             Coarse salt and ground pepper

1/4 cup pitted Kalamata olives Fresh basil leaves, for serving



1. Heat broiler, with rack in top position.  Place bell peppers on a foil-lined rimmed baking sheet.  Broil, turning occasionally, until charred on all sides and tender, about 10 minutes.  Transfer to a bowl, cover tightly with plastic wrap, and let steam 20 minutes.  Rub with paper towels (to remove skin).  Stem, seed and cut each pepper lengthwise into 4 pieces.

2. Arrange peppers on a serving platter, drizzle with oil, and top with capers, olives, vinegar, and lemon zest.  Season with salt and pepper and sprinkle with basil.


Saturday, August 6th
Corn and Zucchini Salad with Chives


2 small zucchini, diced                                                       4 ears sweet corn, kernels shaved off

Kosher salt and  freshly ground black pepper                       1 cup minced chives

Olive oil                                                                            1/2 cup chopped mint, plus sprigs to garnish

1 tablespoon unsalted butter


1. Place the diced zucchini in a colander or small bowl and sprinkle lightly with salt.  Set aside. Heat a deep skillet over medium heat and add a drizzle of olive oil and the butter.  When the butter foams up, add the corn kernels and cook, stirring frequently, until they are tender—about 5 minutes.

2. Drain any excess water off the zucchini and add to the skillet, along with the chives and mint.  Sauté just until the zucchini is barely tender—about 3 minutes.

3. Remove from the heat and season to taste with salt and pepper.  Serve immediately while hot, or at room temperature.


Saturday, July 30th
Chickpea Burger


1 can (15 ounces) chickpeas, drained and rinsed                                                     

4 scallions, trimmed                                                                                              

2 slices sandwich bread                                                                                         

1/3 cup peanuts or almonds, unsalted                                                                     

 1/2 teaspoon ground cumin

1 tablespoon fresh ginger, choppeed

Coarse salt and ground pepper

1 large egg

Olive oil                                                                                                                       


Heat grill to high.  In a food processor, combine chickpeas, scallions, bread, peanuts, cumin, and ginger; season with salt and pepper.  Pulse until roughly chopped.  Remove half the mixture to a bowl; add egg to food processor.  Process until smooth; add to reserved mixture in bowl, and mix well.

Form the mixture into 4 3/4-inch-thick patties.  Brush each side generously with oil; grill or fry, 3to 5 minutes per side.  Serve.


Saturday, July 23rd
Lentil and Bulgur Salad


1 can lentils, rinsed and drained

3/4 cup bulgur wheat

Coarse salt and ground pepper

1 pint cherry or grape tomatoes, halved (2 cups)

3/4 cup thinly sliced scallions, (4-6 scallions)

1/4 cup fresh lemon juice

 2 tablespoons olive oil

1/3 cup crumbled feta cheese


Bring 1 cup water to a boil in a small saucepan.  Stir in bulgur, 1/2 teaspoon salt, and 1/4 teaspoon pepper.  Cover; remove from heat, and let stand until bulgur has absorbed liquid, 30 minutes.

Transfer bulgur to a large bowl.  Gently stir in lentils, tomatoes, scallions, lemon juice, and oil.  Serve sprinkled with feta.




Saturday, July 16th
Swiss Chard Slaw with Creamy Avocado Dressing 


1/4 cup very thinly sliced red onion (from about 1/4 medium onion)             

1 medium bunch Swiss chard (about 8 ounces)                                            

1 large or 2 small carrots                                                                          

1 medium avocado                                                                                   

1/2 cup packed fresh cilantro

1/4 cup vegetable oil (we prefer olive oil)

2 tablespoons lime juice

1 tablespoon water

1/2 teaspoon ground cumin

1/2 teaspoon salt

Black pepper (to taste)

1/4 cup roasted pumpkin seeds, plus more for serving                                                              


Cut and remove the stems of the chard.  Stack the leaves and thinly slice crosswise into ribbons.  Transfer to the bowl with the onions (do not mix).  Peel and grate the carrot on the large holes of a box grater and add to the bowl of chard and onions; set aside.

Scoop the flesh of the avocado into a blender.  Add the lime juice, cilantro, oil, water, cumin, and 1/4 teaspoon of the salt.  Season with pepper, and blend until smooth.  Taste and add more seasonings or lime juice as needed.

Transfer the dressing into the bowl of Swiss chard and add the pumpkin seed and remaining 1/4 teaspoon salt. 

Transfer the slaw to a serving bowl and top with more pumpkin seeds before serving.


Saturday, July 9th
Obsessively Good Avocado Cucumber Salad


1 lb. seedless cucumber (washed and chopped into chunks

2 scallions (or one regular) thinly sliced

1 avocado (large, pitted and diced)

2 tbsps. Mayonnaise

1/2 lime (plus more to taste)


Hot sauce

Chopped cilantro (or flat-leaf parsley) for garnish


Combine cucumber, scallions, and avocado in a bowl.  Whisk together mayo, lime, and seasonings adjusting levels to taste.  Drizzle salad with dressing and garnish with cilantro or parsley.


Saturday, July 2nd
Cauliflower Couscous Salad


For the dressing:

2 tablespoons fresh lemon juice

1/2 teaspoon Dijon style mustard

1 clove of garlic, minced

1/2 teaspoon fine sea salt

1/4 cup extra virgin olive oil


For the salad:

1 large head cauliflower, cut into florets 1 cup parsley, finely chopped

1 1/2 cups cherry tomatoes, sliced in half 1/3 cup pine nuts

1/2 red onion, diced 1/4 teaspoon crushed red pepper flakes

1/3 cup Kalamata olives, finely chopped Salt and pepper to taste

1 English cucumber, finely chopped 


1. To make the dressing, combine the lemon juice, mustard, garlic and salt in a bowl.  Drizzle in olive oil while whisking continuously.  Taste and adjust seasonings if needed.  Set aside.

2. Place the cauliflower florets in the bowl of a large food processor.  Pulse until the cauliflower reaches a fine, crumbled consistency.  Be careful not to over process; you don’t want to puree the cauliflower.

3. Transfer the cauliflower to a large bowl and combine with the cherry tomatoes, onion, olives, cucumber, parsley, pine nuts, and crushed red pepper flakes.  Toss well.  Slowly drizzle with dressing ans season to taste with salt and pepper.  Serve.


Saturday, June 25th
Apple, Walnut, and Savoy Cabbage Salad


1/3 cup olive oil                                                                                       

1/3 cup apple cider vinegar                                                                      

3 tablespoons honey                                                                           

2 pinches kosher salt 

Fresh ground black pepper

1/2 cup walnuts (optional)

1 head Savoy cabbage

2 apples

Pecorino Romano cheese (or Parmesan)


1. Whisk together olive oil, vinegar,  honey, salt, and fresh ground pepper.

2. If desired, toast  walnuts by placing them in a dry skillet over low heat for several minutes, stirring frequently, until slightly browned and fragrant.  Immediately remove from the heat into a bowl.

3. Thinly slice Savoy cabbage.  Core apples and chop them.  (If not eating immediately, sprinkle the apples with a bit of lemon juice to prevent browning.)  Shave or grate the Pecorino Romano cheese, enough for around 1/2 cup.

4. To serve, place cabbage on a serving plate, then top with apples, walnuts, cheese, and dressing.



Saturday, June 18th
Avocado, Tomato, Edamame, & Red Onion Salad

Ingredients:                                                                                           Cumin-Lime Vinaigrette

1 medium-sized avocado, diced into bite-sized pieces                                  2T fresh lime juice

1 T fresh lime juice, to toss with avocado                                                   1/4 tsp. ground cumin

1 cup diced cherry or grape tomatoes                                                        1/4 tsp. Spike Seasoning

3/4 cup shelled edamame                                                                         1/4 tsp. Vege-Sal (or salt)

1/4 cup finely diced red onion                                                                   1 1/2 T extra-virgin olive oil


1. Put diced avocado into a bowl and toss with 1 T fresh lime juice, stirring to make sure all the avocado is coated with lime juice.

2. If using frozen edamame, prepare according to package directions and add to avocados.  Cut tomatoes in half and dice red onions and add to avocados.

3. In small bowl, stir ground cumin, Spike Seasoning, and Vege-Sal into the 2 T lime juice, then whisk in olive oil a little at a time until dressing is emulsified.  Pour dressing over avocado mixture, then stir gently to combine.  Taste for seasoning, and add ore salt or Vege-Sal if desired.


Saturday, June 11th
Carrot Tahini Salad


For the dressing:

1 clove garlic, minced                                                          1/8 teaspoon ground cayenne                

1/4 cup tahini                                                                      1/2 teaspoon salt

1/4 cup lemon juice                                                              2 tablespoons minced parsley

2 tablespoons olive oil                                                          Water to thin if necessary

1 teaspoon honey

For the salad:

3 cups shredded carrots (from 3-4 medium-sized carrots)

1/2 small red onion, diced

1/2 cup raisins

1 cup fresh parsley, minced

Salt and pepper to taste


Combine all the ingredients for the dressing in a mixing bowl and whisk until smooth.  Add water if the dressing is too thick.

In a large salad bowl, toss the shredded carrots, onion, raisins,  and parsley with the dressing.  Mix well. Season with a little salt and pepper.


Saturday, June 4th
Cabbage, Walnut, and Apple Salad


1 small cabbage                                                                                 Salt and pepper

1/3 cup walnuts, toasted and chopped                                                 1/2 cup olive oil

2 tablespoons cider vinegar                                                                 2 tablespoons crème fraiche, heavy cream, or sour cream

1 tablespoon lemon juice 2 apples, peeled and julienned

Salt and pepper 1/3 cup crumbled blue cheese (optional)



Tear off and discard the tough outer leaves of the cabbage. Cut it in half and cut out its core.  Slice the halves crosswise into a fine chiffonade (ribbon-like).

To prepare the dressing, mix the vinegar with the lemon juice, some salt, and a generous amount of pepper.

Whisk in the olive oil and then the crème fraiche or cream.  Taste and adjust the acid  and salt as desired.

Toss the cabbage, apples, and walnuts (and blue cheese, if you’re using it) with the dressing and an extra pinch of salt.  Let the salad sit for 5 minutes, taste again, adjust the seasoning as needed, and serve.


Saturday, May 28th
Bulghur with Roasted Peppers, Chickpeas, and Spinach


1 cup bulgur

2 red bell peppers, roasted

1/2 cup plus 2 tablespoons extra-virgin olive oil

1 can (14-5 ounces) chickpeas, rinsed and patted dry

2 cups baby spinach


1. Bring 2 cups water to a boil and add bulgur.  Remove from heat and soak  until tender, about 30 minutes.  Drain in a fine-mesh sieve, pressing to remove as much liquid as possible; transfer bulgur to a large bowl.

2. In a small saucepan, heat 1/2 cup oil over medium-high.  In batches, fry chickpeas until golden brown and lightly crisp, about 3 minutes per batch.  Drain on paper towels and season immediately with coarse salt.

3. Add chickpeas, peppers, spinach, and 2 tablespoons oil to bowl with bulgur and toss.  Season with salt and ground pepper.  Serve.



Saturday, May 21st
White Bean and Broccoli Salad


2 tablespoons red-wine vinegar

1/4 cup low-fat plain yogurt

1 teaspoon chopped fresh rosemary

1 can cannellini beans (15-5 ounces), drained and rinsed

1 to 2 scallions (1/4 cup), thinly sliced

2 ribs celery (1/2 cup), thinly sliced

1/2 head broccoli (1 cup), cut into small florets

1 seedless orange, peeled and cut into bite-size pieces

Coarse salt and ground pepper


1.  In a medium bowl, combine vinegar, yogurt, and rosemary.  Add beans, scallions, celery, broccoli, and orange.  Season with salt and pepper to taste.


Saturday, May 14th
Quinoa Salad with Toasted Almonds


1/4 cup slivered almonds, toasted                                      1/8 teaspoon red-pepper flakes

1/2 cup (3 ounces) quinoa                                                 1 teaspoon chopped fresh thyme, plus more for garnish

4 teaspoons olive oil                                                          1/4 teaspoon coarse salt

1 red bell pepper, ribs and seeds                                        1 medium zucchini, halved lengthwise and sliced 1/2-inch thick

   discarded, cut into 1/2-inch chunks                                 1 large celery stalk, diced

2 garlic cloves, minced                                                      1 limed, halved

2 scallions, thinly sliced


1. Place quinoa in a fine sieve and rinse under cold running water until the water runs clear; drain well.

2. In a medium saucepan, heat 2 teaspoons olive oil over medium heat. Add red pepper, garlic, scallions, and red-pepper flakes; cook until the pepper is crisp-tender, about 5 minutes.

3. Stir in quinoa, thyme, 1 cup water, and 1/4 teaspoon salt.  Bring to a boil, reduce to a simmer, cover, and cook 7 minutes.  Stir in zucchini, cover, and cook until quinoa is tender but not mushy, 5 to 8 minutes longer.  Remove the saucepan from heat.

4. Stir in celery, almonds, and remaining 2 teaspoons oil, season with salt, and fluff with a fork.  When ready to eat, squeeze lime over salad, if desired.  Serve with additional lime wedge and thyme.


Saturday, May 7th
Vegetarian "Tuna" Salad


1 (15.5 ounce) can chickpeas, drained and rinsed

1/4 cup mayonnaise

1 1/2 tablespoons umeboshi vinegar

2 teaspoons celery seeds

1/4 cup chopped celery, from about one rib (finely chopped)

2 tablespoons sliced scallions, from about two scallions (finely chopped)

Pinch cayenne pepper, optional

Freshly ground black pepper


Place the drained chickpeas in a bowl and mash slightly with a fork.  Add remaining ingredients and stir until combined.

Serve with your favorite chip or cracker!


Saturday, April 30th
Tomato Salad with Olives and Lemon Zest


2 pounds tomatoes

1/4 cup mixed olives

1 lemon

2 tablespoons extra-virgin olive oil

Coarse salt and ground pepper


Arrange tomatoes and mixed olives on a serving plate.  Zest 1 lemon over salad.  Drizzle with olive oil and season with coarse salt and ground pepper.


Saturday, April 23rd
Southwest Hummus Wraps


  • 1 (10 inch) Tortilla wrap
  • 3-4 Tablespoon hummus
  • 2 Tablespoons corn
  • 2 Tablespoons black beans
  • 1 tablespoon diced tomato
  • 2 tablespoons diced avocado
  • 1 cup shredded lettuce


Spread hummus over wrap.  Layer the rest of ingredients on top of hummus.  Wrap it up and enjoy!


Saturday, April 16th
Chickpeas and Tomatoes


1 tablespoon vegetable oil

1 large onion, halved and thinly sliced

2 cloves garlic, chopped

Coarse salt ;and ground pepper

1 can (15 1/2 ounces) chickpeas

1 can (14 1/2 ounces) diced tomatoes, with juice

1/4 cup fresh mint, thinly sliced


1. Heat 1 tablespoon vegetable oil in a medium skillet over medium heat.  Add 1 halved and thinly sliced large onion and 2 chopped garlic cloves; season with coarse salt and ground pepper.  Cook, stirring frequently, until onion begins to soften, 5 to 7 minutes.

2. Add 1 can chickpeas (15 1/2 ounces), drained and rinsed, and 1 can (14  1/2 ounces) diced tomatoes with juice.  Simmer until thickened but still saucy, 6 to 8 minutes; remove from heat.  Season with salt and pepper; stir in 1/4 cup  thinly sliced fresh mint.


Saturday, April 9th
Wilted Spinach and Cherry Tomatoes


1 tablespoon olive oil

2 bags (5 ounces each) baby spinach

1 pint cherry or grape tomatoes, halved

1 tablespoon balsamic vinegar

Coarse salt and ground pepper



In a large skillet, heat oil over medium.  Add spinach; cook, tossing often, just until wilted, 2 to 3 minutes.  Stir in tomatoes and vinegar; season with salt and pepper.  Serve immediately.


Saturday, April 2nd
Mediterranean Kale Salad


  • 2 bunches of kale, center ribs removed, sliced thinly
  • Handful of toasted pine nuts
  • 1/2 thinly sliced red onion
  • Juice of one lemon
  • 4-5 tablespoons extra-virgin olive oil
  • 3 cloves garlic, minced
  • Salt and pepper
  • Red pepper flakes, optional
  • 1/2 cup freshly grated Parmesan cheese, optional


1. Whisk lemon juice, oil, garlic and seasonings in a small bowl.  Toss dressing on the kale.

2. Toss in remaining ingredients.  Adjust the seasonings to taste.


Saturday, March 26th
Cold Lentil Salad with Cucumber and Olives


1 can lentils, rinsed and drained

1/2 tablespoon whole-grain mustard

1/2 teaspoon salt

2 tablespoons sherry vinegar

6 tablespoons extra-virgin olive oil

1 medium cucumber, chopped into 1/2-inch pieces

1/2 cup pitted Kalamata olives, roughly chopped

1/4 cup loosely packed fresh mint, roughly chopped

1/2 cup ricotta or feta cheese


In a small bowl, whisk together the mustard, salt, and vinegar.  Drizzle in the olive oil, whisking constantly until the dressing has emulsified.

 Combine the lentils, cucumber, olives, and mint in a large bowl.  Pour over the vinaigrette and toss to evenly coat.  Dot with cheese just before serving.



Saturday, March 19th
Sweet and Sour Cabbage


2 tablespoons olive oil

2 pounds red cabbage (about 1 small head), halved, cored, and cut into 1/2-inch chunks (10 cups)

1 can (8 ounces) crushed pineapple in juice

3 tablespoons light-brown sugar

1/4 cup red-wine vinegar

Coarse salt and ground pepper

1/3 cup snipped fresh dill


1. In a Dutch oven (or other 5-quart pot), heat oil over medium-low heat.  Add cabbage, pineapple, sugar, and vinegar; stir to combine.  Season with salt and pepper.  Cover; cook, stirring occasionally, until cabbage has wilted (but is not mushy), about 35 minutes.

2. Remove from heat; stir in dill.  Serve hot or at room temperature.



Saturday, March 12th
Bulgur Salad with Feta and Pine Nuts


1/4 cup medium-grind bulgur                                                       1/4 cup crumbled feta cheese (1 ounce)

Coarse salt and ground pepper                                                     1 scallion minced

1 tablespoon pine nuts                                                                 1/4 cup fresh parsley, chopped

2 teaspoons fresh lemon juice                                                       1/4 cucumber, peeled, halved, seeded, and finely diced

2 teaspoons olive oil, preferably extra-virgin                                  1/2 head Boston lettuce, torn into large pieces


1. In a medium bowl, mix bulgur with 1/8 teaspoon salt and 1/2 cup boiling water.  Cover; let sit until bulgur is tender (but still slightly chewy), about 30 minutes.

2. Meanwhile, in a small dry skillet over very low heat, toast pine nuts, tossing constantly, until golden, 3 to 4 minutes.  In a small bowl, whisk together lemon juice and oil.  Season with salt and pepper; set aside.

3. Drain bulgur in a fine-mesh sieve, pressing to remove excess liquid; return to bowl.  Add feta, scallions, parsley, cucumber, and 1/2 the dressing; season with salt and pepper.  In another bowl, toss lettuce with remaining dressing.  Top with bulgur mixture and pine nuts.



Saturday, March 5th
Quinoa Salsa


1 cup cooked quinoa

1/4 small red onion, diced

1 avocado, diced

2 tablespoons freshly chopped cilantro

1 tomato, diced small

Salt and pepper to taste

Lime wedges, for serving



Combine ingredients into a medium bowl and toss gently.  Serve with lime wedges.


Saturday, February 27th
Chunky Avocado and Feta Dip


4 ounces feta cheese, crumbled (1 cup)

2 avocados, diced small

1 scallion (white and light-green parts only), thinly sliced

1 small red bell pepper, diced small

1/4 cup packed fresh dill leaves, roughly chopped

2 tablespoons fresh lemon juice

Coarse salt and ground pepper


In a medium bowl, stir together feta cheese, avocados, scallion, bell pepper, dill, and lemon juice.  Season with salt and pepper.


Saturday, February 20th
Peanut, Carrot and Cabbage Slaw


For the dressing:                                                               For the salad:   

3 tablespoons peanut butter                                               3 cups cabbage, shredded

3 tablespoons rice wine vinegar                                          4 large carrots, grated

1 tablespoon soy sauce                                                      4 green onions, sliced thinly

1 tablespoon sesame oil                                                     4 large radishes, sliced thinly

1 tablespoon olive oil                                                         1 teaspoon sesame seeds, to top

2 tablespoons freshly-squeezed lemon juice                         1/4 cup chopped peanuts, to top


To make the dressing, combine all of the dressing ingredients in a small bowl and whisk vigorously to combine.

In a large salad bowl, combine cabbage, carrot, green onions and radishes.  Toss with dressing.  Top with sesame seeds and peanuts.  Serve immediately or chill before serving. 


Saturday, February 13th
Imagine Butternut Squash Soup with Oasis Fresh Cheese Curds

Heat and serve for a quick and delicious healthy lunch.  Add the cheese curds for extra

flavor. Yum!


Saturday, February 6th
Green Salad with Cherries and Blue Cheese


2 cups finely diced celery

1/2 cup dried cherries

1/2 cup crumbled blue cheese

1 1/2 tablespoons lemon juice

1-2 tablespoons olive oil

Salt and pepper

4 cups arugula, spinach, or sorrel leaves, cut into thin strips



Combine celery, dried cherries, and blue cheese in a bowl.  Add lemon juice, olive oil, salt, and pepper to taste; toss

gently.  Serve on small mounds of arugula, spinach or sorrel leaves.  Makes 4-6 servings.


Saturday, January 30th
Swiss Chard Salad with Lemon, Parmesan & Breadcrumbs


1 bunch Swiss chard                                                                                           sea salt to taste

1/2 cup extra virgin olive oil, divided                                                                    crushed red pepper flakes, optional

1 1/2 cup fresh breadcrumbs                                                                               1 lemon

1 clove garlic, minced                                                                                         3/4 cups grated Parmesan cheese


1. Wash and  dry the chard and remove the stems from the leaves.  (Save stems for another day)  Stack a few of the leaves on top of each other, roll them like a cigar and cut the roll into (1/8-inch) ribbons.  Repeat until all the leaves are shredded.  Put the leaves into a large salad bowl.

2. Warm 1/4 cup olive oil in a small, heavy skillet over medium heat.  Add the breadcrumbs and cook, stirring frequently, until they are crisp and golden brown (about 5 minutes).  Be careful not to burn them!  Stir in the garlic, a pinch of salt and pepper flakes, and let them toast for another minute, then remove from the heat.

3. Zest the lemon into the bowl of chard.  Juice the lemon into a small mixing bowl.  Add a few generous pinches of salt.  Slowly whisk in 1/4 cup of the olive oil.

4. Add the Parmesan and 2/3 of the lemon dressing to the bowl.  Toss until nicely coated.  Toss in the toasted breadcrumbs and serve immediately.


Saturday, January 16th
15 Minute White Bean Soup


2 teaspoons  olive oil                                                                         1 can (19 ounces) white beans, rinsed and drained

2 scallions, thinly sliced                                                                     1 1/2 teaspoons fresh lemon juice

1 garlic clove, minced                                                                        Coarse salt and ground pepper

1/2 teaspoon dried oregano                                                               2 tablespoons freshly  grated Parmesan, for serving

1 can (14 1/2 ounces) vegetable broth


1. In a medium saucepan, heat oil over medium. Add scallions, garlic, and oregano; cook, stirring frequently, until scallions begin to soften, about 3 minutes.

2. Stir in broth and beans; cook until heated through, about 4 minutes.  Using a wooden spoon or potato masher, lightly mash some of the beans to thicken the soup.  Stir in lemon juice; season with salt and pepper.  Before serving, sprinkle with Parmesan.



Saturday, January 9th
Cabbage-Apple and Kale Salad with Cranberries & Pistachios

Salad Ingredients:                                                                                                                              Dressing Ingredients:

2/3  head cabbage, thinly sliced, then chopped into short strips                                                                 3 T olive oil                

2 small Granny Smith apples, peeled and chopped                                                                                    2 T mild white vinegar

3-5 oz. baby kale, stems removed                                                                                                           1 T lemon juice

1/2 cup dried cranberries                                                                                                                        4 tsp. agave nectar

1/2 cup shelled pistachios                                                                                                                       pinch of salt and  ground black pepper

                                                                                                                                                           1 tsp. sesame seeds or poppy seeds


Whisk together the olive oil, vinegar, lemon juice, agave nectar, salt, pepper, and sesame seeds ( or poppy seeds) to make the dressing.  Put the sliced and chopped cabbage in a large bowl and toss with the dressing.  Add the chopped apples and baby kale and toss again.  Then add most of the dried cranberries and pistachios and toss again.  Put the salad into a serving bowl and top with the reserved dried cranberries and pistachios.  Serve right away.



Saturday, January 2nd
Black Eyed Pea Salad

Ingredients                                                                                                                                 Vinaigrette:

30 ounces Black Eyed Peas, 2 cans, drained                                                                                     3 1/2 Tbsp.  Red Wine Vinegar

14 1/2 ounces Diced Tomatoes, drained                                                                                           or Apple Cider Vinegar

1/2 cup red bell pepper, diced                                                                                                         1 clove garlic, minced

1 cup organic sweet corn, fresh or frozen, blanched 1 minute                                                            1/4 tsp. dried oregano

1/2 cup green onions, finely chopped                                                                                              1/4 tsp. dried basil

1/4 cup red onion, finely minced                                                                                                     2 Tbsp. fresh parsley, finely chopped

1/2 cup celery, diced                                                                                                                     1/4 cup water

1 cup cucumber, peeled, if waxed and chopped                                                                                2 Tbsp. Barley Malt Syrup

                                                                                                                                                   1/4 tsp. Sea Salt

                                                                                                                                                   1 tsp. Shoyu Soy Sauce


Mix all salad ingredients together in a large mixing bowl.  Place all dressing ingredients in a blender and blend several seconds.  Pour dressing over salad and mix.  Refrigerated for 1 hour before serving or may be served room temperature.



Demo Recipes 2015

Saturday, December 26th
Tomato, Corn, and Avocado Salad


1 cup cooked corn

2 pints cherry, grape, or pear tomatoes, halved (or quartered if large)

1 avocado, halved, pitted, peeled, and diced

2 scallions, thinly sliced

2 tablespoons fresh lime juice

1 tablespoon vegetable oil, such as safflower

Coarse salt and ground pepper



Combine corn, tomatoes, avocado, scallions, lime juice, and oil to a bowl.  Season with salt and pepper, and toss gently to combine.



Saturday, December 19th
Spinach and Feta Saute


1 tablespoon olive oil

2 bags (5 ounces each) baby spinach

1/2 cup feta, crumbled (2 ounces)

1/3 cup pine nuts

2 teaspoons fresh lemon juice


In a large skillet, heat oil over medium.  Add as much spinach as will fit; season with salt and pepper.  Cook, tossing spinach and adding more to skillet as space becomes available, until tender, about 2 minutes.  Remove from heat; drain off excess liquid.  Stir in feta, pine nuts, and lemon juice. Serve.



Saturday, December 12th
Quinoa and Apple Salad with Curry Dressing


1/4  cup toasted almonds, chopped                                                          2 tablespoons fresh lemon juice

1 cup white quinoa                                                                                  Freshly ground pepper

1 teaspoon honey                                                                                   2 tablespoons extra-virgin olive oil

1 tablespoon finely chopped shallot                                                          2 tablespoons dried currants

1 teaspoon curry powder                                                                         1 small McIntosh apple, cut into 1/8-inch-thick

1/4 teaspoon coarse salt                                                                            wedges

                                                                                                             1/4 cup loosely packed fresh mint leaves, coarsely

                                                                                                                chopped,  plus more for garnish


Rinse quinoa thoroughly in a fine sieve; drain.  Bring 2 cups water to a boil in a medium saucepan.  Add quinoa; return to a boil.  Stir quinoa; cover, and reduce heat.  Simmer until quinoa is tender but still chewy, about 15 minutes.   Fluff quinoa with a fork; let cool.

Whisk together honey, shallot, curry powder, salt, and lemon juice in a large bowl.  Season with pepper.  Whisking constantly, pour in oil in a slow, steady stream; whisk until dressing is emulsified.  Add quinoa, currants, apple, mint, and nuts; toss well.  Garnish with mint.



Saturday, December 5th
Tortilla Soup with Black Beans


1 tablespoon olive oil                                                                                  Coarse salt and ground pepper

4 garlic cloves, minced                                                                              1 cup crushed tortilla chips, plus more for serving

1 teaspoon chili powder 1 tablespoon fresh lime juice, plus lime wedges

2 cans (14 1/2 ounces each) diced tomatoes in juice    for serving

2 cans (15 ounces each) black beans, rinsed and drained

1 can (14 1/2 ounces) reduced-sodium chicken broth

1 package (10 ounces) frozen corn kernels


1. In a large saucepan, heat oil over medium. Cook garlic and chili powder until fragrant, about 1 minute.  Add tomatoes (with juice), beans, broth, corn, and 1 cup water; season with salt and pepper.

2. Bring soup to a boil; reduce to a simmer.  Add tortilla chips; cook until softened, about 2 minutes.  Remove from heat; stir in lime juice, and season with salt and pepper.  Serve soup with lime wedges and, if desired, more chips.




Saturday, November 28th
Beet and Carrot Quick Slaw


2 tablespoons Dijon mustard                                 2 tablespoons extra-virgin olive oil

4 tablespoons red wine vinegar                             Cracked black pepper

1 teaspoon celery seed                                         1 pound beets, peeled and shredded, about 3 medium beets

1/2 teaspoon sugar                                              1/2 pound carrots, peeled and shredded, about 3 carrots

1/2 teaspoon salt                                                 3 tablespoons fresh chopped parsley leaves



In a small non-reactive bowl whisk together Dijon mustard, red wine vinegar, celery seed, sugar, salt and olive oil.  Season with pepper.   Place beets, carrots and parsley in a large serving bowl, pour dressing over salad, toss to combine.  Taste and adjust seasonings.


Recipe courtesy of Kathleen Daelemans (2015 Television Food Network, G.P. All Rights Reserved)





Saturday, November 21st
Quick Vegetable Saute


2 tablespoons olive oil                                              1 red onion, julienned

1/2 tablespoon butter                                               1 large zucchini, julienned

1/2 red bell pepper, julienned                                   1/2 teaspoon salt

1/2 yellow bell pepper, julienned                               1/4 teaspoon freshly ground black pepper

3 medium carrots, julienned



Heat a 12-inch nonstick skillet over high heat and, when hot, add the olive oil.  When the il is hot, add the butter and, when melted and beginning to bubble, add the peppers and carrots and cook, stirring occasionally, until beginning to soften, about 3 minutes.  Add the onion and cook, stirring, until crisp-tender, about 3 minutes longer.  Add the zucchini and season with salt and pepper and cook until crisp-tender, 2 to 3 minutes longer.  Serve immediately.


Recipe courtesy of Emeril Lagasse (2015 Television Food Network, G.P. All Rights Reserved)




Saturday, November 14th
Quick Pumpkin Soup


3 tablespoons butter                                                                                  Salt, freshly grated black pepper and mace

1 small onion, finely chopped                                                                      1/2 cup or more of freshly grated Swiss cheese

1 can (1 pound) unsweetened pumpkin                                                        Heavy cream or sour cream for garnish, optional

1 quart or more chicken broth                                                                     Snipped chives for garnish, optional

1 1/2 cup good quality bread, stale, cubed, optional



Heat butter in a 4 quart saucepan.  Sauté onion for about 5 minutes or until tender.  Add the pumpkin and chicken broth and bring to a simmer until you are ready to eat.  (Note that if the soup is too thin, you can soak the bread in some more broth and when tender, add it to the soup)  Season to taste with salt and pepper and a very fine touch of ground mace.  Right before serving, remove the hot soup from the heat and add the cheese.  You can whisk in some heavy cream before serving or top the soup with sour cream.  Garnish with snipped chives.



Saturday, November 7th
Tofurky Dogs and Cadia (brand) Baked Beans

Join us today to sample our new house-brand Cadia Vegetarian Baked Beans paired up with an old favorite, Tofurky Dogs.


Saturday, October 31st
Pear and Pistachio Guacamole


3 Hass avocados, halved, pitted and cubed                                 1 small jalapeno, minced with some seeds

1 large Anjou pear, cored and finely diced                                   Freshly ground black pepper

2 tablespoons chopped fresh cilantro                                          3 tablespoons chopped roasted pistachios

1 1/2 tablespoons fresh lime juice                                              Lime wedges, for serving

3/4 teaspoon ground coriander                                                  Blue corn tortilla chips, for serving

Kosher salt

1 clove garlic, finely chopped



Toss together the avocados and pears in a medium bowl.  Stir in the cilantro, lime juice, coriander, 1/2 teaspoon salt, the garlic and jalapenos until combined.  Add additional salt and pepper to taste.

Transfer to a serving bowl, sprinkle with the pistachios and serve with lime wedges and blue corn tortilla chips.



Saturday, October 24th
Refried Bean-and-Corn Quesadillas


1/2 cup frozen whole-kernel corn thawed

2 tablespoons thinly sliced green onions

1/4 teaspoon ground cumin

16 ounces fat-free refied beans (1 can)

8 flour tortillas (8-inch)

3 ounces Monterey Jack cheese with jalapeno eppers (3/4 cup) shredded

Vegetable cooking spray

1/2 cup sour cream

Cilantro sprigs (optional)

Jalapeno peppers (optional)



Spread about 1/2 cup bean mixture over each of 4 tortillas, and top each with 3 tablespoons cheese and remaining tortillas.

Coat a large nonstick skillet with cooking spray, and place over medium-high heat until hot.  Add 1 quesadilla, cook 3 minutes on each side or until golden.  Remove quesadilla from skillet; set aside, keep warm. Repeat procedure with remaining quesadillas.  Yields 4 servings.


Saturday, October 17th
Sauteed Spinach with Golden Raisins


1 tablespoon olive oil

1 1/2 pounds trimmed spinach

1/4 cup golden raisins

Coarse salt and ground black pepper


In a large (12-inch) skillet, warm olive oil.  Cook spinach in three additions, letting the first batch wil before adding the next and tossing often, until completely wilted, 3 to 4 minutes total.  Stir in raisins.  Season with salt and pepper.  Serve.



Saturday, October 10th
Delicata Squash with Orange & Pistachios


1 tablespoon extra-virgin olive oil

2 green onion, sliced thinly

1 large Delicata squash, halved lengthwise, seeded and thinly sliced

1 teaspoon orange zest

3/4 cup orange juice

1/2 teaspoon salt

1/4 teaspoon freshly ground pepper

2 tablespoons chopped salted pistachios


Heat oil in a large nonstick skillet over medium heat.  Add green onion and cook, stirring, until softened and beginning to brown, about 2 minutes.  Add squash, orange zest and juice, salt and pepper.  Reduce heat to medium-low, cover and cook, stirring once, until the squash is almost tender, 6 to 8 minutes.  Uncover and cook, stirring occasionally, until the liquid is absorbed and the squash is tender and beginning to brown, 12 to 15 minutes more.  Garnish with pistachios and serve.


Saturday, October 3rd

ZEMAS Recipe (from the box)

** 1 package ZEMAS Madhouse Foods                                       ** 3 Tbsp. oil of choice

      Gluten-Free Peruvian Sweet Potato                                     ** 1/4 cup pure maple syrup

      Pancake + Waffle Mix                                                        ** 1 tsp. pure vanilla extract

** 1  1/2 cups milk of choice                                                   **Optional add-ins: unsweetened coconut flakes,

** 1 egg (or egg replacer)                                                           chocolate chips, chopped walnuts


Preheat griddle over medium heat.  Whisk together all wet ingredients in a mixing bowl.  Add in entire mix.  Grease griddle.  Ladle 1/4 cup of batter onto hot griddle.  Cook 3 minutes (or until you see air bubbles forming) on first side.  Flip and cook another 2-3 minutes.  Enjoy hot off the griddle.

Gluten-free pancakes are best cooked slow and low.  Do not cook over high heat.  You can store leftover batter for up to 3 days in the fridge!  Just add more liquid to thin out batter before use. **For Waffles: Follow above recipe, but use 1  1/3  cups milk. 



Saturday, September 26th
Beast Burgers-Meatless Burgers

Heat and serve with your choice of Dipping Sauces (recipes below)

Curry Mayo

2 tbsp. mayonnaise

1/4 tsp. curry powder

1/4 tsp. fresh lemon juice

Dash of kosher salt

Place mayo in a small bowl.

Add curry, lemon juice, and salt.

Stir until blended.

Toasted Sesame and Soy Mayo

1 tsp. toasted sesame oil

1 tsp. soy sauce

2 tbsp. mayo

Avocado Sauce

2 tbsp. mayo

1/4 cup ripe peeled mashed avocado

1/4 tsp. fresh lime juice

1/8 tsp. kosher salt

Sriracha Sauce

2 tbsp. mayo

2 tsp. Sriracha (hot chile sauce)

2 tsp. chopped fresh cilantro

2 tsp. cider vinegar


Saturday, September 19th
Spanish Chickpea Salad with Capers and Roasted Red Peppers


3 large red peppers

2 19 oz. cans chickpeas

¼ cup chopped mint

3 Tbsp. capers, rinsed

2 Tbsp. lemon juice

¼ tsp. salt

2 cloves garlic minced

4 Tbsp. olive oil


In a large frying pan, heat 1 Tbsp. olive oil.  Add the chickpeas and cook over medium heat, stirring often until they are golden brown (about 10 min.)  Set aside to cool.

Cut the peppers into half-inch wide strips and put them into a large bowl together with the fried chickpeas, herbs, and capers.

In a small bowl, whisk together the lemon juice, salt, garlic and oil (3Tbsp.).  Pour over the chickpea mixture.  Serve.



Saturday, September 12th
Garbanzo, Broccoli & Tomato Salad with Mustard Dressing


15 ounces Garbanzo beans, rinsed and drained

2 cups broccoli florets, blanched 2 minutes

14.5 ounces diced tomatoes, well drained

1 Tbsp. Dijon mustard

2 Tbsp. red wine vinegar

¼ cup red onion, finely minced

1 Tbsp. cold water

1/8 tsp.  Sea Salt

1/8 tsp fresh ground black pepper


Place the garbanzo beans, broccoli and tomatoes in a bowl.  Mix the dressing ingredients together and pour over the salad.  Toss to mix and evenly coat with the dressing.  Serve chilled or at room temperature.


Saturday, September 5th
Tomato, Avocado, and Feta Salad with Tahini-Balsamic Vinaigrette


4   tomatoes, cut into thick half-slices

2   medium  avocados, cut into slices

2  oz. crumbled Feta cheese (more or less to taste)

Sea salt to taste

Fresh ground black pepper to taste

Dressing Ingredients:

1 Tbsp.  white balsamic vinegar or sherry vinegar

2 tsp.  fresh-squeezed lemon juice

1 tsp. Tahini

Salt to taste

2 Tbsp. + 1 tsp. extra-virgin olive oil


Cut tomatoes into thick slices and cut each slice in half to make half-moon slices.  Peel the avocados and cut into slices.  Whisk together the vinegar, lemon juice, tahini, salt, and olive oil to make the dressing.  Crumble the desired amount of Feta.

Arrange tomatoes and avocado on a serving plate.  Drizzle with dressing and sprinkle with crumbled Feta.  Season with a little sea salt and a generous amount of fresh-ground black pepper.  Serve right away.


Saturday August 29th
Chilled Mediterranean Kidney Bean Salad


2 cans kidney beans, rinsed and drained

¼ cup red onion, minced

½ cup diced tomatoes, drained

1 medium cucumber, peeled if waxed, chopped

1/3 cup pitted black olives, rinsed and sliced

¼ cup extra virgin olive oil

¼ cup lemon juice, freshly squeezed

2 cloves garlic, minced

¼ tsp. freshly ground black pepper

1 Tbsp. fresh oregano chopped, or 1 tsp. dried oregano

2 Tbsp. green onion, finely chopped or fresh parsley


In a large mixing bowl combine the beans, onion, tomato, cucumber and olives.  In a small bowl whisk together the olive oil, lemon juice, garlic pepper, oregano and green onions.  Pour over the bean mixture and toss to thoroughly mix.  Refrigerate for 1 hour before serving.


Saturday August 22nd
Greek Style Penne Noodles with Tomatoes, Olives, and Feta


1 Package Cooked Penne Pasta

Tomato-Olive Mixture Ingredients:

3 Tbsp. olive oil

2 Tbsp. fresh-squeezed lemon juice

1 Tbsp. red wine vinegar

½ tsp. Greek Oregano

Fresh-ground black pepper to taste

1 ½ cup cherry tomatoes, cut in half

1 can (6oz.) drained, pitted black or Kalamata olives, cut in half

½ red onion, chopped small or cut into slivers

½ cup crumbled Feta, plus more for serving, if desired


Whisk together olive oil, lemon juice, red wine vinegar, Greek Oregano, and fresh-ground black pepper to make the dressing.  Cut cherry tomatoes in half and let them drain in a colander if they seem quite juicy.  Drain olives and cut in half.  Chop red onion and crumble the Feta.  Mix drained tomatoes, olives, red onion, and Feta with the dressing stirring gently.  Toss with cooked pasta and serve.


Saturday August 15th
Wolfgang Puck's Tuscan Bean Soup

For those busy days of summer when all you have time is to heat and serve…

Try this Gluten Free Organic Free Range Chicken with Tuscan-Style White Bean & Pesto soup with your favorite Gluten-Free Bread on the side. Quick and Delicious!


Saturday, August 8th
Lentil Salad with Green Olives, Red Bell Pepper, Green Onion, and Herbs


1 can brown lentils, rinsed and drained                        

1 Tbsp. + 1 Tbsp. fresh squeezed lemon juice

1 Tbsp. + 1 Tbsp. balsamic vinegar

1 Tbsp. + 3 Tbsp. olive oil

1 red bell pepper, diced small

1 jar (60z.) green olives

¾ cup sliced green onion

½ tsp. Spike Seasoning

½ tsp. sweet paprika

½ cup finely chopped Greek Oregano

½ cup finely chopped Italian Parsley

Salt / fresh ground black pepper to taste


Toss lentils with 1 Tbsp. each of olive oil, fresh lemon juice, and balsamic vinegar.  Let lentils marinate in this mixture while you prepare other ingredients.  Chop the red bell pepper and green onions and place in a medium-sized bowl.  Coarsely chop olives and add to bowl.  Finely chop the Greek Oregano and Italian parsley.  Mix together remaining 1 Tbsp. lemon juice, 1 Tbsp. balsamic vinegar, Spike Seasoning, and sweet paprika, then whisk in 3 Tbsp. olive oil.  Add marinated lentils to ingredients in the bowl and gently combine with dressing.  Gently stir the chopped herbs into the salad. Season to taste with salt and fresh ground black pepper and serve.