By 30 Jul, 2017
by Mary Walukiewicz, Food Service Director for Marlene’s Market & Deli
By Marlene's Market & Deli 05 Jun, 2017

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

  • Soak the wheat berries overnight, then simmer (in water, or, as I prefer, milk) for about 45 minutes, or until tender.
  • Cool in a large pan in the fridge or somewhere chilly. Wrap the beets in aluminum foil, tossed with a little olive oil, and roast at 350 F for about 35 minutes or until they can be easily pierced with a knife and are a little softer to the touch.
  • While the beets are still warm, use a towel and rub their skin off. Cut the beets to about a small dice (1/4 inch).
  • Blend together ingredients for the dressing, (adjusting to your taste) and toss all the ingredients together.
  • This salad gets better with time, so make it a day ahead, and let it marinate in the dressing.

Original recipe courtesy Mike Shethar of Nash’s Organic Produce.

By Marlene's Market & Deli 05 Jun, 2017

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 Marlene's Market & Deli 05 Jun, 2017

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

By Marlene's Market & Deli 05 Jun, 2017


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



  • Sauté in a large skillet, olive oil, onion, garlic and asparagus with salt to taste on medium-low heat for 10 minutes, stirring frequently.
  • Brown the slices of pancetta in a separate pan until crisp, then cut into small pieces and add to the asparagus.
  • Cook pasta according to package directions, adding a few spoons of cooking water to the asparagus as needed to keep moist.
  • Drain pasta, add to the skillet, mixing well on medium heat with asparagus for a minute, then top with Parmesan shavings before serving.

By Marlene's Market & Deli 05 Jun, 2017

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)



  • To make each pupusa, spread one tablespoon of hummus onto one tortilla and one tablespoon of beans on another.
  • Sprinkle one tablespoon each of cilantro, salsa, spinach, and fresh green onion onto the tortilla with the hummus.
  • Add slices of Tofurky (or not) and sprinkle a tablespoon of Veggie Shreds. Put the tortillas together and cook in a dry skillet over medium-high heat for 2 minutes. Flip and cook another 2 minutes on the other side.
  • Repeat with next set of tortillas.
  • Garnish with avocado slices, green onion, a bit of the salsa of your choice, and a few cilantro leaves on top.
  • Jennifer says leftovers will last up to a day in the fridge and can be reheated in a skillet. However, I seriously doubt that there will be any leftovers after you try just one of these—they are so yummy!

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!

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