1 lb wheat berries (soaked overnight, then simmered until soft, 45 min or so)
3-5 large beets (golden, chiogga or Detroit)
½ cup garlic scapes, sliced thin
1 cup organic raisins
½ cup parsley, chopped
¼ cup Balsamic Vinegar
¾ cup extra virgin olive oil (organic)
2 Tbs honey
salt and pepper
Original recipe courtesy Mike Shethar of Nash’s Organic Produce.
1 pkg. (12 oz) triticale (a high-protein, hybrid grain of wheat and rye)
2 bunches black* or red kale leaves, with ribs and stems removed
2 Tbs extra virgin olive oil
2 med shallots, sliced
3 cloves garlic, sliced
5 cups veggie broth
1.5 Tbs butter
6 oz parmesan cheese
2 Tbs chopped fresh chives
* also known as Tuscan or Lacinato kale
• Wash and soak triticale overnight. Cook as you would rice – 1 part grain to 1.5 part water – for around 1-2 hours, or until tender and translucent. Drain and coat with a bit of olive oil.
• Coarsely chop kale to edible portion size (around 2 inch squares) and reserve.
• Heat oil, on medium heat, in a large saucepan, and add shallots. Cook about 2 minutes or until very fragrant and soft.
• Add kale, sauté and wilt for about 2 minutes, then add garlic.
• Sauté about 30 seconds, stirring occasionally, then add 4 cups of the broth and simmer.
• Simmer about 10 minutes or until broth is mostly absorbed, then add butter, 4 oz parmesan cheese and cooked triticale.
• Adjust consistency with remaining stock and perhaps sneak in more butter, and season with salt, pepper.
• Garnish with chives and Parmesan cheese.
Original recipe submitted by Mike Shethar of Nash’s Organic Produce.
by Debra Daniels-Zeller
Raw collard greens and romaine lettuce make great veggie wraps.* Inside try any spread or filling you like for sandwiches. Egg or tofu salad, hummus, marinated tofu, sliced raw or cooked vegetables, just about anything that goes in a sandwich can be made into a wrap. Remember to roll tightly and tuck the last loose end under.
Tempeh Joe Collard Wrap
|2 Tbs||olive or coconut oil|
|1/2 cup||shallots or onions, chopped|
|1/2 each||red, green and yellow peppers, small diced|
|8 oz||package tempeh, any variety|
|2 cloves||garlic, pressed (or 1/4 tsp granules)|
|1 Tbs||chili powder|
|1 Tbs||apple cider vinegar|
|1/2 tsp||molasses, maple syrup or agave nectar|
|15 oz||canned tomato sauce|
|pinch||salt and pepper|
|6 to 8||collard greens (stems removed) or
stiff romaine leaves
|12 oz||Jovial while grain einkorn penne rigate|
|1 lb||asparagus, trimmed and cut into 1/2″ pieces|
|1 small||onion, minced|
|2 cloves||garlic, minced|
|3 Tbs||Jovial extra virgin olive oil|
|3 oz||pancetta (optional)|
|parmesan cheese, shaved|
by Nina Osberg (inspired by Jennifer K. Reilly)
|4||organic corn tortillas|
|2 Tbs||organic hummus (spicy if you like)|
|2 Tbs||organic low-fat refried beans, canned|
|2 tsp||organic fresh cilantro, chopped|
|4 tsp||organic salsa of your choice|
|2 Tbs||organic spinach, chopped|
|4 tsp||organic fresh green onion, chopped|
|a few||organic avocado slices, for garnish|
|1||Tofurky Italian Sausage cut in long thin slices
(or another flavor that you prefer) [optional]
|2 Tbs||Veggie Shreds or other vegan “cheese” (optional)|
Prep and cooking time is approximately 10 minutes! Enjoy! Your guests or family will love you for making these!
Nina Osberg is a member of the Physicians Committee for Responsible Medicine (PCRM), a graduate of the T. Colin Campbell Foundation, and holds a Master’s degree in teaching. She teaches cancer and diabetes prevention, weight loss, and many other topics related to diet and health. Meet Nina on Thursday, May 8 at 6:30 in Federal Way when she offers a free talk on the benefits of a plant-based diet. Details here!