Quick Stir Fry with Spelt and Miso
Need a quick, nutrient dense and delicious weeknight meal idea? Try this quick stir-fry with the up-and-coming grain du jour, spelt! This is an easy-to-make and flavorful dish and is packed with flavor.
- 1/2 onion - thinly sliced
- 2 tbsp extra-virgin olive oil
- 3/4 cup spelt kernels, cooked per package directions
- 1 cup baby spinach
- 1 cup Thinly sliced cabbage (savoy or green)
- 2 teaspoons light miso, dissolved in ¼ cup water
Over medium-high heat, saute the thinly sliced onions in extra-virgin olive oil until they are translucent.
Add the spelt and toss with the onions. Add the miso water and cook for about two minutes.
Add the spinach and cabbage and stir to combine. Cook until water evaporates, but cabbage still retains a bit of a crunch.
Honey-Roasted Endives and Parsnips
An elegant and easy roasted vegetable side dish perfect for a weeknight dinner or entertaining.
- 12 small parsnips, peeled
- 6 medium Belgian endives
- 4 tbsp unsalted butter
- 1/4 cup Olive Oil
- 1 tbsp good quality honey wildflower, manuka
- 2 teaspoons Chopped Thyme
- salt and pepper, to taste
- 1 tbsp chopped Italian flat-leaf parsley
Preheat oven to 350 o F. Bring a pan of salted water to the boil and cook parsnips until they have just started to lose their their firmness, approximately 10 minutes. Drain and place in a gratin dish. (I would slice them in chunks).
Halve the endives, or cut them lengthwise into four, depending on the size, remove as much of the bitter core as possible (without releasing the leaves) with a small sharp knife, and arrange in dish.
In a small pan, heat the butter, olive oil, honey, thyme and salt and pepper to taste until bubbling, and drizzle over the vegetables evenly. Roast for up to 20 minutes or until vegetables have begun to caramelize and soften. Sprinkle with the parsley and serve immediately.
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I love love love rice and beans. I could have it just plain, as is and be totally satisfied with my meal. It’s easy, protein and fiber rich and really tasty. Here is a twist on that classic meal with some additional flavors that make it pop and give it a unique flair. I hope you enjoy this as much as I did.
Recipe by: Jenny Berk
1 can of organic, low sodium black beans
1 packet of Trader Joe’s brand organic brown rice (microwavable)
1/4 cup feta cheese
1/2 cup of green olives
2 tbsp chopped parsley
1 can of corn or 1 cup of frozen corn
1/4 cup tahini
1 freshly squeezed lemon plus grated rind
Salt and pepper to taste
Open can of corn and beans and drain
Combine with rice in a large bowl
finely chop the parsley and add to the bowl
Add green olives and feta cheese
In a separate small bowl mix together the tahini and lemon juice, plus rind and salt and pepper and mix thoroughly
Add the dressing to the bowl with the rice and beans and use tongs to toss to coat.
garnish with more parsley
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I love vegan buddha bowls and how all the tons of goodness melds together in one bowl. This recipe has it all: Nutrient dense ingredients, simple but powerful flavors and belly-comforting goodness. You can swap out the garbanzo beans for kidney or black beans if you prefer and best when served with sautéed greens on top or on the side.
Recipe by: Arlene Jacobs
¼ cup sweet butter or extra-virgin olive oil
1 cup thinly sliced onions
½ cup fine vermicelli noodles, broken into 1-inch pieces
1/3 cup slivered almonds
1-1/2 cups brown rice
3 cups vegetable broth
3 tbsps. currants or dark raisins
1 heaping tsp. ground allspice
1-15.5 oz. can garbanzo beans
Salt & black pepper, to taste
1/3 cup chopped fresh Italian parsley
- Melt butter or heat oil in a saucepan and add onions. Saute over medium heat until onions have begun to brown.
- Add noodles and almonds and continue to cook until noodles and almonds become golden and onions are amber. Add rice and continue to cook 2 minutes more, stirring to ensure ingredients do not burn.
- Add vegetable broth, currants, allspice and season, to taste with salt and pepper
- Bring ingredients to a boil and allow mixture to simmer for 5 minutes. Cover pan and continue cooking on low for about 40 minutes, or until all liquid is absorbed and rice is tender.
- Add garbanzo beans and sprinkle generously with chopped parsley.
I know you’ve heard of pickled cucumbers, pickled cabbage and pickled peppers (ahem, peter piper?), but have you ever tried pickled grapes? Try this savory recipe with a chewy barley bite, sour grapes and crunchy vegetables to complete this delicious and unusual salad. Enjoy!
Recipe by: Arlene Jacobs
Serves 6 – 8
3 cups stemmed red grapes
1 cup apple cider vinegar
1 tbsp. salt
2 garlic cloves
1 large sprig rosemary
¼ tsp. chili flakes
- Cut off about ¼ inch of grape on stem end to help absorption of vinegar and seasonings and pack grapes into a 1 qt. container.
- Heat vinegar and 1 cup water in a medium saucepan, add remaining ingredients and heat over a medium burner.
- Bring to a simmer and pour over grapes. Cover loosely and let cool. Cover tightly and chill in refrigerator. Grapes can be kept refrigerated for three weeks.
4 cups cooked whole barley
1 cup pickled grapes
¼ cup extra-virgin olive oil
2 tbsps. pickling juice
1 tbsp. apple cider vinegar
¾ cup diced fennel or celery
Julienned (1/8-in. sticks) parsnips or carrots
½ finely chopped rosemary
Salt & black pepper, to taste
Combine all ingredients, toss well and reseason.