Raw Beet Salad

Makes 4 generous servings. 

This beet salad is nutritious, easy to prepare and delicious.   

INGREDIENTS:

• 5 medium beets

• 1 tart apple

• 3 scallions

• 2 -3 tablespoons extra-virgin olive oil

• 2-3 tablespoons lime juice

• 1 tablespoon Dijon mustard

• 1 cup loosely packed flat leaf parsley, coarsely chopped

• Kosher salt

• Freshly ground black pepper

PREPARATION:

1. Peel the beets, cut into quarters to fit into the tube of a food processor

2. Grate in a food processor fitted with the medium grating attachment. Transfer to a bowl.  

3. Peel the apple, core, quarter and grate as well. Add to the beets.  Thinly cut the scallions into rounds including most of the green parts. Add to the bowl along with the olive oil, lime juice, mustard, parsley, salt and pepper. Season to taste.

Roasted Brussels Sprouts with Thyme

Makes 4 servings. 

Since Brussels sprouts are brimming with nutrients, I decided to feature them again in a slightly different variation.

INGREDIENTS:

• 20 medium size brussels sprouts

• 4 tablespoons extra-virgin olive oil

• 4 garlic cloves, minced

• Leaves from 5 thyme sprigs

• Kosher salt

• Freshly ground black pepper

PREPARATION:

1. Preheat oven to 400F.

2. Line a baking sheet with aluminum foil.

3. Trim the brown ends of the sprouts, discard the outer damaged leaves and cut in half.  

4. Place on the baking sheet and toss with the olive oil, garlic, thyme, salt and pepper.

5. Roast for 10 minutes, turn and roast for another 15 minutes, or until tender and golden.  

Green Lentil Salad

Makes 4-6 servings.

There are many varieties of lentils but I like the French green variety. This salad is a good accompaniment to most fish, poultry, meat or you can eat it on its own.

INGREDIENTS:

• 1 cup French Green lentils
• 1 ¼ cups water
• 3 tablespoons extra -virgin olive oil
• 1 ½ tablespoon Dijon mustard
• 1 ½ tablespoon balsamic vinegar
• ½ teaspoon kosher salt
• Freshly ground black pepper
• 4 scallions including green parts, thinly sliced
• 1 cup loosely packed Italian parsley, coarsely chopped

PREPARATION:

1. Place lentils and water in a small saucepan. Bring to a boil over high heat. Lower the heat and cook, covered, for about 30 minutes, or until the lentils are tender (if the lentils are not ready and all the water is absorbed add 1-2 tablespoons of hot water and continue cooking).
2. Transfer the lentils to a medium bowl. Toss with the oil, add all the remaining ingredients and combine.  
3. Season to taste. I suggest you recheck the seasonings before serving.  

Farro with Vegetables

Makes 4-6 side dish servings.

Farro has a nutty, full bodied flavor and is a good source of vitamins and fiber. It complements most dishes.

INGREDIENTS:

• ¾ cup pearled farro

• 1 tablespoon unsalted margarine

• ¾ cup low sodium vegetable broth

• ½ teaspoon kosher salt

VEGETABLES:

• 2 scallions, finely chopped

• 1 small bell pepper, coarsely chopped

• 2 small carrots, coarsely chopped

• 2 small parsnips, coarsely chopped

• ½ cup tightly packed flat leaf parsley, coarsely chopped

DRESSING:

• 3 tablespoons extra-virgin olive oil

• 2 tablespoons Balsamic vinegar, approximately

• 1 teaspoon honey

• 1 teaspoon mustard

• Kosher salt

• Freshly ground black pepper

PREPARATION:

1. Place farro, margarine, broth and salt in a small saucepan with a cover. Bring to a boil, over high heat. Reduce the heat and simmer covered for 20 minutes or until the farro is tender and the liquid is absorbed. Transfer to a bowl.

2. Cut each vegetable into small pieces, except the scallions and pepper, and pulse in a food processor fitted with the steel blade until coarsely chopped. Add to the farro. IT IS BEST TO CHOP EACH VEGETABLE SEPARATELY.

3. Whisk the dressing ingredients and toss with the farro and the vegetables.

4. Season to taste.

Roasted Carrots, Parsnips and Beets

Makes 4 generous servings.

Easy to make, nutritious and versatile, this dish is for all seasons and can be paired with fish, meat or poultry. 

INGREDIENTS:

• 2 medium carrots
• 2 medium parsnip
• 2 medium golden beets
• 3 tablespoons extra-virgin olive oil
• 5 sprigs of sage, plus a few leaves for garnish
• 1½ tablespoons maple syrup
• 1 Tablespoon Balsamic vinegar
• 1 teaspoon Kosher salt
• Freshly ground black pepper

PREPARATION:

1. Preheat the oven to 425 F.
2. Peel the vegetables, cut to the size that fits into the feed tube of a food processor fitted with a medium slicing attachment and slice.
3. In a large bowl combine olive oil, maple syrup and vinegar. Add the vegetables and the sage. Mix very well and season with salt and pepper. 
4. Line a large cookie sheet with aluminum foil and spread the vegetables on it.  Roast for about 20 minutes. The vegetables should be soft.
5. Discard the sage sprigs.
6. Slice the sage leaves thinly and garnish.

Farro with Sesame Dressing and Vegetables

Makes 4-6 servings.

This dish is a salad for all seasons since the ingredients are available throughout the year.

To make this dish more wholesome you can add firm tofu, cubed and sautéed or cheese of your choice.

INGREDIENTS:

• ¾ cup pearled farro
• ¾ cup vegetable broth
• ½ teaspoon Kosher salt
• 1 medium zucchini
• 1 small bunch broccoli, about ¾ pounds
• ¼ pound haricots verts, or string beans

SESAME DRESSING:

• 2 tablespoons white sesame seeds
• 1 garlic clove, finely chopped
• 1/8 teaspoon powdered chili pepper, approx
• 1 inch fresh ginger, peeled, finely chopped
• ¼ cup extra-virgin olive oil
• 1-2 tablespoons whole grain mustard
• 1-2 tablespoons honey
• 2 tablespoons lemon juice, approx
• 1 teaspoon Kosher salt, approx

PREPARATION:

1. Place the farro, vegetable broth and salt in a small saucepan with a cover. Bring to a boil, reduce the heat and simmer covered for 20 minutes, or until the farro is tender and the liquid is absorbed. Place in a large bowl and cool.
2. Steam the zucchini for 1 minute, cube and cool. Add to the farro.
3. Trim and discard the stem end of the beans and steam until almost tender, about 3 minutes and cool. Add to the farro.
4. Separate the broccoli into small florets and steam until almost tender, about 3 minutes and cool. Add to the farro. 

TO MAKE THE DRESSING:

1. Place the sesame seeds, garlic, chili and ginger in a small skillet. Stir to slightly toast; it will take about 3 minutes.
2. Add the olive oil and warm together for another minute. Remove from the heat, add mustard and honey combining well.
3. Add lemon juice and salt.
4. Dress the salad with the dressing and adjust the seasoning with mustard, honey, lemon juice and salt.

Miso Roasted Baby Eggplants

Makes 4 servings.

These eggplants are well flavored, delicious and so easy to prepare.

INGREDIENTS:

• 4 baby eggplants
• Extra -virgin olive oil
• Kosher salt
• 4 tablespoons white miso paste
• 4 tablespoons mirin
• 1 tablespoon light brown sugar
• 1-2 tablespoons sesame seeds for sprinkling
• Chives, cut into long pieces, for garnish

PREPARATION:

1. Preheat the oven to 400F.
2. Line a baking sheet with foil and grease it with olive oil.
3. Trim the eggplants at both ends. Peel close to the flesh, cut in half and cut deeps slits into the flesh. Sprinkle lightly with salt and let stand for 10 minutes.
4. Squeeze each eggplant gently to remove moisture.  
5. Combine the miso, mirin and sugar into a paste.  Place the eggplants on the baking sheet and spoon the paste over the eggplants.
6. Bake for 20 minutes.  
7. Sprinkle with sesame seeds and roast for another 20 minutes.  The eggplants should be soft and well browned.
8. Garnish with chives.

Stir-Fry Spinach

Makes 2 servings.

This side dish is quick, easy and rich in iron. 
 

INGREDIENTS:

• 1½ tablespoons extra-virgin olive oil
• 2 cloves garlic, very finely chopped
• 6 ounces spinach, not baby
• ¼ teaspoon ground nutmeg
• Kosher salt
• Freshly ground black pepper

PREPARATION:

1. Heat olive oil in a wok, add garlic and sauté over low heat for a minute. Add all the spinach, increase the heat to high, and add 2 tablespoons of hot water. Toss until the spinach is JUST wilted. 
2. Season to taste with salt and pepper.
3. When serving, use a slotted spoon or tongs to avoid the accumulated liquid.

Basmati Rice with Chickpeas and Herbs

Makes 6 servings.

Nutritious, delicious and you can make it as flavorful as you like by adjusting the amount of cumin and curry powder that you use.

I like mine not very perfumed. 

INGREDIENTS:

• 1 cup Basmati light brown rice
• 1 ¼ cups water
• 1 tablespoon extra-virgin olive oil
• ½ teaspoon kosher salt.
• 1 tablespoon extra-virgin olive oil
• ½ teaspoon cumin, approx
• ½ teaspoon curry powder, approx
• ½ cup dried currants
• 1 can 15.5 ounces chickpeas, drained
• 1 cup loosely packed flat leaf parsley, coarsely chopped
• 8 sprigs dill, snipped with scissors.
• Kosher salt
• Freshly ground black pepper. 

PREPARATION:

1. In a heavy small saucepan with a cover bring to a boil over high heat the rice, water, oil and salt. Lower the heat and simmer covered for about 20 minutes. The rice should be soft and the water absorbed.
2. In a small skillet, heat 1 tablespoon oil, then add the cumin and curry powder. Stir for a minute to bring out the flavor of the spices. Add to the rice and combine well.
3. Add the currants, chickpeas, parsley and dill. Season to taste.