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Savoy Cabbage and Radicchio Slaw with Blood Orange Dressing

Savoy Cabbage and Radicchio Slaw with Blood Orange Dressing

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  • 6 tablespoons fresh blood orange juice
  • 1 1/2 teaspoons rice vinegar
  • 1 1/2 tablespoons chopped shallot
  • 1 1 1/4-pound savoy cabbage, halved, sliced 1/4 inch thick
  • 1 1/2-pound head of radicchio, halved, sliced 1/4 inch thick
  • 1 large red bell pepper, sliced
  • 1/2 cup dried cranberries

Recipe Preparation

  • Whisk juice, vinegar, and honey in bowl. Whisk in oil, then mayonnaise and shallot. Season with salt and pepper. Pour into jar with lid; chill 2 hours. DO AHEAD Can be made 1 day ahead. Keep chilled.

  • Place cabbage, radicchio, and bell pepper in large bowl. Just before serving, shake dressing well and pour over vegetables; toss. Sprinkle dried cranberries over.

Reviews Section

Winter CSA Share – #1

Welcome to the 1st share of the Pitchfork & Crow Winter CSA! Here’s what’s in the share this week:

  • Savoy Cabbage
  • German Butterball Potatoes
  • Arugula
  • Kohlrabi – A funny rooty vegetable, that is actually a bulbous stem as it grows above ground, excellent eaten raw or cooked. Click here for a great rundown on various ways to prepare kohlrabi.
  • Chicory Mix – Thanks to some cold temperatures the chicories aren’t as bitter as some years. This mix makes for a lovely winter salad, but you can also wilt the leaves if you prefer something warmer.
  • Red Ripe Hot Poblano Pepper – The very last of the 2018 fresh peppers. You may find some imperfections, but I decided they weren’t worth wasting these beauts.
  • Cilantro
  • Yellow Onions
  • Festival Acorn Squash
  • Pie Pumpkin
  • Calico Popcorn – You can knock the kernels off the cob and into a paper bag and pop this in the microwave. We’ve had fun watching them pop on the cob too! Most often we’ll use these directions and pop it on the stovetop.
  • Dried Plums – Italian prune plums from the farm, dried into a delicious candy-like treat!

Chicory mix for winter salads! (left) and the only winter farm photo I could scrounge up. (right)

Welcome to the first week of the Winter CSA! I’ve been planning and planting for the winter season for months now and I’m excited to finally share the bounty of the season with you intrepid local eaters! This is the sixth P&C Winter CSA season. After a hiatus last year it’s nice to be back at the year-round farming gig this season. Winter poses all sorts of its own challenges to farming, but the winter vegetables are generally worth the hurdles. Frost sweetened roots and greens are a cozy treat on a dark and windy day like I woke up to today.

So far December has been a willing participant in the Winter CSA. That’s to say December has dealt out a few frosty mornings but kept the ice storms and snow storms at bay thus far. Of course it’s too dark at the moment to assess any damage from the overnight windstorm, but I think we’re probably just fine. The weather is usually the biggest hurdle during the Winter CSA season. Cold temperatures and mud tend to slow field work and complicate both winter growing efforts and winter deliveries. As we begin this season, please know I’m going to try my very hardest to bring you delicious, diverse, seasonal produce to each CSA pick-up over the next four months. Fingers crossed those months are as kind as December has been.

As we set out on this winter eating journey don’t forget to share your cooking triumphs with other members in the P&C CSA member facebook group. Also, if you come across any unfamiliar vegetables, chances are you can look them up on the member website (which can double as an app on your phone!). Finally, let me know if you’re a member but you’re not seeing the weekly member email. It serves as a good pick-up reminder and that’s where I’ll put any important member information as the season goes on. Most of you are returning members and you know the CSA drill already, but there are a handful of new members this season. Either way, let me know if you have any questions on CSA logistics, or vegetables, or whatever else might come up. I’m looking forward to a fantastic winter season, and hope you are too!

The view from our new living room (left) and our new house, albeit without the steps which were added yesterday (right).

On a personal note, many of you know we’ve been working to get a house on the farm. It’s been a goal since we first started leasing the place back in the fall of 2010. This land parcel is zoned “Exclusive Farm Use” which meant we had to meet an income test of $80,000 gross income for two years in a row from farming before applying for a conditional use permit to add a house to this property. We realize we likely would not have been able to afford this farm had there already been a house here, and the zoning had kept a house from being built in the past. That said, it took a few years to buy the property (in 2012) and then meet the income test (2015/2016). We were on track to begin the next steps in 2017, but that season went off the rails a little. So, now it’s 2018 and we applied for and obtained Linn County’s permission to build last spring, got our financing in order over the summer, and this fall has been all about site prep and planning out the manufactured home we purchased. The house was finally delivered just before Thanksgiving and we’ve got the final inspections scheduled for this week. It looks like we’ll be spending Christmas in our new house!

Enjoy the vegetables and we’ll see you in two weeks!

Your farmers,
Carri Heisler and Jeff Bramlett

Here are a few recipes to get you inspired:

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Crab crostini with chives and crème fraîche (page 124)

From Bon Appétit Magazine, November 2006 Bon Appétit Magazine, November 2006 by Molly Stevens

Are you sure you want to delete this recipe from your Bookshelf. Doing so will remove all the Bookmarks you have created for this recipe.

  • Categories: Canapés / hors d'oeuvre Cooking for a crowd Thanksgiving
  • Ingredients: lump crabmeat celery hearts chives lemons mayonnaise crème fraîche limes hot pepper sauce baguette bread dry Jack cheese

BBQ pulled pork sandwiches with blood orange slaw

I've been couponing for the past year and a half (thanks to Margot:), and will eventually share some of my tips and finds. My most recent big bargain is the crockpot I got for free from CVS on black friday (yes, free!). My mom uses her crockpot all the time, and I aspire to create just as many delicious one-pot dishes as she has. My first adventure in one-pot dishes taught me that I shouldn't put the apples and potatoes in at the same time as the beef chuck or it will turn into baby food (I blame a recipe for that one). My second adventure taught me that my crockpot gets much hotter than most crockpot recipes anticipate, and that I shouldn't put the BBQ sauce on the beef brisket until the very end or it will burn into a crispy inedible lump. This third attempt was a big success, and my faith in one-pot meals has been restored. Although you could make your own BBQ sauce, I used bottle of Sierra Nevada BBQ Sauce I gave Lucas for Christmas to go with his cookbook and grill tools. Unfortunately, I think you can only buy it at the brewery in Chico (at least my googling attempts have been unfruitful).

In addition to couponing, I also meal plan. I spend Sundays planning our week's worth of breakfast, lunch, and dinner meals, which allows me to search for the appropriate coupons and use leftover ingredients from prior meals. This strategy saves me so much time during the week because I never have to think about what I'm going to make for dinner at the last minute. This week, I had leftover cabbage from the shrimp tacos with spicy cabbage slaw that I wanted to use. I adapted this slaw recipe from Bon Appétit, and it paired perfectly with the pulled pork sandwiches. If eaten alone, though, I think I would have preferred to use the savoy cabbage recommended in the original recipe to eliminate some of the bitterness. I lured Chuy and Angi over for dinner by promising playtime with the cats, Artichoke & Aioli, and the sandwiches got their seal of approval.

Carrots and Fennel Braised with Orange Zest and Honey

  • 1 tablespoon unsalted butter
  • 2 tablespoons extra-virgin olive oil
  • 1 tablespoon honey (preferably orange blossom honey)
  • 1 1/2 pounds carrots, peeled and cut into 1/4 inch x 3 inch sticks
  • 1 fennel bulb, ends trimmed, bulb cut in half, each half cored and cut lengthwise in 1/8”-inch slices
  • 4 strips of orange zest,– each 1 inch x 4” inch (use vegetable peeler)
  • 1/2 teaspoon fennel seeds, –crushed in a mortar
  • 1/3 cup spring water
  • 1/3 cup orange juice
  • 1/2 teaspoon plus 1/8 teaspoon sea salt
  • Freshly ground black pepper, to taste
  • 2 tablespoons coarsely chopped fennel fronds or dill
  1. Heat a large heavy-bottomed skillet over high heat. Add the butter, olive oil, and honey. Stir well and add the carrots, fennel, orange zest and fennel seeds. Toss until the slices are well coated with the oil. Sauté for 2 to 3 minutes, tossing occasionally, until the fennel starts to soften. Add the water, orange juice, salt, and pepper. Toss quickly and reduce heat to between medium and medium-low. Cover the pan and simmer for 10 minutes until the vegetables are tender.
  2. Uncover the pan. Raise heat to high and fast-simmer until the juices have all evaporated and some of the vegetables are golden-brown, about 6 to 7 minutes, tossing only occasionally so as not to break or mush the vegetables. Remove orange zest, transfer to a serving platter, sprinkle with the fennel fronds, and serve immediately. Cook’s' note: The carrots and fennel can be trimmed and cut up to 6 hours ahead and refrigerated until ready to use, but the dish is best made just before serving. It does not reheat well.

Celeriac and Lentils with Hazelnut and Mint

Taken from Plenty by Yotam Ottolenghi published by Ebury Press

Celeriac is probably my favourite root. It is delicate, yet very nutty, and has an elegant oily smoothness. Like all good vegetables, it is marvellous simply with a bit of olive oil. Here it works with the lentils and nuts to create a hearty autumn main course. Serve it warm, with a radish, cucumber and dill salad dressed with soured cream and olive oil. Or, allow it to cool down, then take it to work for lunch or on a picnic.

60g whole hazelnuts (skin on)

1 small celeriac (650g), peeled and cut into 1cm chips

3 tbsp good-quality red wine vinegar

Preheat the oven to 140°C/Gas Mark 1. Scatter the hazelnuts on a small baking sheet and roast in the oven for 15 minutes. Let them cool down, then chop roughly. Combine the lentils, water, bay leaves and thyme in a small saucepan. Bring to the boil, then simmer for 15–20 minutes, or until al dente. Drain in a sieve.

Meanwhile, in a separate saucepan, cook the celeriac in plenty of boiling salted water for 8–12 minutes, or until just tender. Drain. In a large bowl mix the hot lentils (if they have cooled down they won’t soak up all the flavours) with the olive oil, 2 tablespoons of the hazelnut oil, the vinegar, some black pepper and plenty of salt. Add the celeriac and stir well. Taste and adjust the seasoning. To serve straight away, stir in half the mint and half the hazelnuts. Pile onto a serving dish or in a bowl and drizzle the remaining hazelnut oil on top. Garnish with the rest of the mint and hazelnuts. To serve cold, wait for the lentils and celeriac to cool down before finally adjusting the seasoning and possibly adding some more vinegar, if you like. Add hazelnut oil, mint and nuts in the same way as when serving hot.

Putney Farm

This is one of our all-time favorite salads, probably because it is almost an “anti-salad”. It does have lots of Napa cabbage, but it’s bathed a warm vinaigrette along with a good dose of bacon, sautéed mushrooms and blue cheese. Unlike most salads that feature light flavors, this dish is a full-on umami-bomb. But we aren’t complaining, this is the good stuff. The still crisp, and slightly bitter cabbage holds up against the strong, salty flavors of the bacon and blue cheese, the vinaigrette adds acidity and the sweet mushrooms round out the flavors and textures. What you get is a complete bite with a full spectrum of flavors and textures. And the last taste is as good as the first. This is a restaurant-quality dish.

And that isn’t surprising, as warm Napa cabbage salads are a bit of a specialty in some of our local restaurants. In fact, one local restaurant has changed owners and themes several times over the years, but the one constant is the warm Napa cabbage salad. It pretty much keeps the place in business. And as cooks move from job to job they take this recipe with them. So we are never surprised to see this dish on new menus. A good dish is a good dish, and there are only so many ways to make Napa cabbage appeal to the masses.

If you are unfamiliar with Napa cabbage, it is also called Chinese cabbage, Nappa cabbage or Celery cabbage. The Napa cabbage is large, usually the size and shape of a football or rugby ball, and has light green feathery leaves. Most consider the Napa’s flavor slightly sweeter and more delicate than green or red cabbage. But this is still cabbage, and the Napa has the bright, slightly bitter flavor you would expect. Napa cabbage needs mild weather to thrive, so it does well all year in the Bay Area, otherwise look for Napa cabbage in fall, early winter and spring. It’s hard to miss at the market. Just look for the big green oblong cabbage.

While we love this salad, we only recently found a good recipe for making this dish at home. We knew the ingredients, and there are plenty of recipes out there, but in our attempts the cabbage often seemed watery and limp compared to the restaurant version and our blue cheese melted too much. But if we tried to shorten the cooking time the cabbage wouldn’t be warm enough. And it is a “warm” salad. Happily, we found a recipe from Town Restaurant that gave us the technique we were missing. They noted that the key to getting the texture right was using room temperature cabbage. The warmer cabbage gets to temperature quickly and doesn’t steam or wilt the way cold cabbage will, and the shorter cooking time keeps your blue cheese from melting away. With this one change (and a few practical home adaptations), our version of the salad turned out just as good as the restaurant version. And since we use our home-cured bacon, our salad may be even better…-)

Warm Napa Cabbage Salad:

(Adapted from a Town Restaurant recipe)

What You Get: A very rich, flavorful salad you can serve as a main course. Something to do with Napa cabbage.

What You Need: A very big skillet or large metal salad bowl for heating the cabbage. No other special equipment required. Se below for notes on using the large metal salad bowl to warm the salad.

How Long? About 20-30 minutes with mostly active time. You will spend some time chopping.

6. Cabbage: Green, Savoy, Red, Napa

Cabbage is a staple of cooking all over the world. To learn all about this veggie, see 10 Ways to Cook with Cabbage and Global Ways to Cook with Cabbage. Smooth-leafed firm-headed green cabbages are the most common type and are used for salads and slaws like this Asian Slaw Salad with Miso Ginger Dressing. Savoy cabbage, also known as curly cabbage, has ruffled, lacy, deeply ridged leaves which are loosely layered and more tender. Use Savoy cabbage to make these Tandoori Cauliflower Wraps and Polish Golabki (Stuffed Cabbage). Red cabbage is a pretty purple color. It has a heartier texture. It tastes great raw and when cooked down as in this Braised Red Cabbage with Apples and Beer and Red Cabbage and Jicama Spring Rolls With Peanut Dipping Sauce. Napa cabbage, also called Chinese cabbage, has long, light green leaves and looks a bit like romaine lettuce. It has a mild, peppery flavor and is often used in stir-fries. It is also used to make kimchi. Learn how to make your own Homemade Kimchi and then put it on these Simple Korean Kimchi BBQ Burgers.

Recipes Using Cruciferous Vegetables

Cruciferous vegetables may play an important role in cancer prevention. They contain indole-3-carbinol (I3C) which changes the way estrogen is metabolized, possibly preventing estrogen driven cancers. And also helps metabolize testosterone, possibly preventing prostate cancers.

In addition, they contain a phytochemical known as isothiocyanates, which stimulate our bodies to break down potential cancer causing agents.

Cruciferous vegetables are also known for their important antioxidants, called sulforaphanes, and are high in fiber, vitamins, and minerals.

The following veggies are included in the cruciferous family:

arugula, brussels sprouts, bok choy, broccoli, broccoli rabe, cabbage (white, savoy & red), cauliflower, chinese cabbage (napa), choy sum, collard greens, daikon, kale, kohlrabi, mustard greens, radish, rutabaga, turnips, and watercress.

*NOTE – it is preferable to choose organic veggies, fruits, fresh or dried beans (soak the dried beans overnight…then boil until tender), when possible. All oils should be “cold pressed.” For olive oil, please choose “extra virgin” (may also be called “first cold pressing”). Coconut oil should be labeled “virgin” and “organic.”

The recipes below use low glycemic ingredients.

Dairy is usually optional, except in a few recipes. Dairy alternatives are suggested when appropriate. Most recipes are not too involved, although a few may take a little longer. These are worth the extra work! You can often used leftover veggies in many recipes, or use your imagination and embellish your own

Breakfast Recipes

Scrambled Greens – yields 1serving

Increase the amounts as needed for more servings.

1 tsp. olive or grapeseed oil

¼ tsp. dried basil or oregano or 1 Tbsp. if using fresh herbs

½- ¾ cup finely chopped kale or baby bok choy

Watercress for garnish, optional

Beat eggs, salt and pepper, and basil or oregano in a small bowl. Heat a frying pan, over medium heat and add ½ tsp.. oil and greens, cooking until greens have wilted, about 2-3 minutes. Turn onto a plate. Add remaining ½ tsp.. oil to frying pan and return to heat. Add eggs and let set for a moment then stir while cooking for about 1 minute. Return greens to pan mix and stir eggs and greens until cooked to your liking. Serve immediately, garnished with optional watercress.

Veggie Parmesan Eggs – yields 2 servings

You may omit the parmesan and mozzarella cheese if you are avoiding dairy. This recipe is great for using up small bits of leftover veggies. If you have no leftovers, then sauté your choice of veggies in a tsp. of olive oil before cooking the eggs.

2 Tbsp.. grated parmesan cheese, optional

½ tsp.. dried tarragon or basil, ( use more if herbs are fresh)

1 clove garlic, minced (optional)

¾ cup cooked leftover diced veggies (preferably greens or broccoli, but any veggies are fine)

1 Tbsp.. grated mozzarella, optional

½ avocado, sliced (for garnish)

Beat eggs with parmesan, salt, pepper and tarragon or basil. Set aside.

Heat a skillet over medium heat and add olive oil. Sauté scallions just until softened, 1-2 minutes then add garlic, stirring for 1 more minute. Add cooked veggies and stir-fry over medium-low heat until warmed through. Add eggs and let sit for a minute before stirring to desired consistency. Stir in mozzarella and cherry tomatoes for only 1 minute and remove to a serving plate. Garnish with sliced avocado and serve immediately.

Popcorn Kale – yields approximately 6 appetizer servings

Fold the kale leaves in half along the stem and use a sharp knife to trim off the stem part. Then cut into 2-3 inch pieces. In a large bowl, toss kale with olive oil (the amount depends on the size of your bunch of kale), mixing well to coat all the leaf pieces. Spread on a cookie sheet and roast at 375 degrees for 5-7min. Gently turn the pieces over and bake for another 5-10 min., being careful not to burn, but being sure they crisp up. Sprinkle lightly with sea salt and enjoy. The pieces should come out crunchy leave them in the oven a little longer if needed.

Cauliflower Popcorn – yields approximately 8 appetizer servings

It can be served fresh out of the oven or at room temperature.

2 Tbsp. olive oil, approximately

¾ – 1 pound (approximately) cauliflower

Preheat oven to 425 degrees. Brush 1 or 2 baking sheets with some olive oil. Cut cauliflower into 1 inch florets. Toss with olive oil and spread evenly on the baking sheet(s). Roast in pre-heated oven for about 10 minutes. Shake around or toss with a spoon so that they brown evenly. Roast for another 5 minutes. Taste at this point to see if they are done to your liking. Allow to cool for a few minutes before sprinkling with sea salt and serving. This may also be served at room temperature.

Spinach or Kale Dip – yields 2 ½ cups

1 small onion, diced or 4 sliced green onions

8-0z fresh spinach or kale leaves

2 Tbsp. chopped fresh dill

Freshly ground black pepper to taste

In a wok or large sauté pan over medium heat, cook shallots and onion in olive oil for 3-4 minutes. Add garlic and sauté for another minute. Add spinach or kale and cook until wilted. If using kale you will need to cook it for a few more minutes than the spinach until it softens. Scoop mixture into food processor and pulse until almost pureed. Add remaining ingredients and pulse once only. Add black pepper to taste.

Hummus – yields about 1½ cups

Cooked 15 oz of cooked chickpeas or 1 (15-oz.) can chickpeas, drained and rinsed

1-2 cloves garlic (more if desired)

1 tsp. ground cumin, optional

Puree all ingredients, except cumin, in food processor or blender. Taste and add more salt or garlic as needed. If using cumin, add and re-blend. Store in refrigerator up to 1 week.

Use with cruciferous crudités and whole grain crackers or tortillas or whole wheat pita.

Walnut Spread – yields about 2½ cups

1 lb. of cooked chickpeas or (15-oz.) can chickpeas, drained and rinsed.

1 cup lightly packed fresh basil leaves

¼ tsp.. each sea salt and pepper

In food processor, process ¼ cup water with remaining ingredients. Scrape down sides and add more liquid as needed to make a smooth mixture. Store in refrigerator for 4-5 days. Serve with cruciferous crudités (or any raw veggie you like) and whole grain crackers or pita bread.

Marinated Crucifers and Friends

This is a wonderful appetizer to take to a pot luck. The longer it marinates the better it tastes!

¼ cup balsamic vinegar (any vinegar is fine)

1 tsp. each dried oregano and basil (or 2 Tbsp. chopped fresh)

1 head of broccoli, blanched for 2 minutes

1 head of cauliflower, blanched for 2 minutes

1 (15-oz.) can hearts of palm, drained and cut into ¼-inch slices

½ lb. mushrooms, cleaned and quartered

Mix marinade ingredients in a jar. Steam or blanche broccoli and cauliflower until just tender but not soft. Mix with remaining veggies in a large bowl and pour marinade over. Mix well and marinate at least 8 hours (toss frequently). Serve with toothpicks.

Leftover marinade may be used as salad dressing.

Kale and Sweet Potato Soup – yields approximately 8 servings

1 medium green pepper, chopped

¾ lb kale (stems removed and chopped fine

Combine onion, garlic, pepper, sweet potato, broth and salt in a large soup pot. Bring to a boil, reduce heat to low and simmer, partially covered about 20 -25 min. when potatoes are fork-tender add coconut milk and simmer for 5 minutes. Add kale and cook for about 5 minutes, until kale is softened.

Beans and Greens – yields 4-5 servings

2 medium cloves garlic, crushed

Freshly ground black pepper

6 cups water, vegetable, or chicken broth

2 cups cooked white beans (or 1 [15-oz.] can, drained)

½ lb fresh kale, bok choy,or collards (or a combination), chopped fine

In a 4-6 quart soup pot, sauté the onions in olive oil over low heat. When onions are soft, add bay leaf, garlic, celery, carrot, salt and pepper. Stir and sauté another 5 minutes. Add broth or water and cover. Simmer about 20 minutes. Add beans and your choice of greens. Cover and continue to simmer, over very low heat, another 15-20 minutes. Serve immediately or refrigerate and reheat.

Cauliflower Leek Soup – yields approximately 8 servings

2 large leeks (about 1½ lbs)

1 large head cauliflower, divided into large florets

3 cups broth, chicken or vegetable stock, or water

1 cup (8 oz.) plain Greek style yogurt

Sea Salt and pepper to taste

Cut the leeks in half, lengthwise, and cut each half into ½ inch thick slices. Rinse well to remove any dirt stuck between the layers. Heat oil in a soup pot, and cook leeks over medium heat, stirring frequently until softened, but not browned. Add cauliflower and broth, stock, or water, and bring to a boil. Using broth or stock gives it a richer flavor.. Lower heat to a simmer and cook until cauliflower is very soft. Remove from heat and allow to cool slightly. Using a blender or food processor, puree about ½ the soup in batches, and return to soup pot. Stir in yogurt and mix well to combine. Season to taste with sea salt and pepper gently reheat and serve. If you like a completely pureed soup, you may blend the entire pot, but it is nice to have some lumpier consistency.

Balsamic Mustard Vinaigrette Salad Dressing – yields 1 ¼ cups dressing

This is a basic vinaigrette that tastes yummy on all salads

Herbs (dried oregano, basil, parsley, tarragon, or any herb of choice) to taste

1/3 cup cold-pressed, extra virgin olive oil

1/3 cup flaxseed oil (or use all olive oil)

Freshly ground pepper to taste

Measure all ingredients, except oils, into a jar with a tight-fitting lid. Shake vigorously or use a whisk. When well-combined, add oils and shake again. Store in refrigerator. Mixture will harden while refrigerated. Remove and allow to soften 5-10 minutes before using. Use this dressing for any salad or any veggie you wish. You may double the recipe to keep some at your work place for a quick salad dressing. Remember to store in refrigerator.

Cabbage and Radicchio Slaw – yields 10-12 servings

¼ cup pomegranate juice (you may freeze the rest of the bottle for later use)

1½ tsp. rice vinegar (unsweetened)

¼ cup healthy mayonnaise (Vegenaise)

Whisk juice, vinegar, and agave in a bowl then whisk in oil, then mayo and shallots. Season with sea salt and pepper to taste. Chill at least 2 hours. (You may make this 1 day ahead)

1 head Savoy cabbage, about 1lb, halved and sliced ¼ inch thick

1 head radicchio, about ½ lb., halved and sliced ¼ inch thick

1 large red or green bell pepper, thinly sliced

½ cup dried cranberries (no sugar-added and sweetened only with apple juice) for garnish

Mix prepared veggies in a large bowl. Shake dressing well and pour over veggies. Toss and garnish with cranberries. Serve immediately. Leftovers will store well in refrigerator.

Asian Salad – yields 10-12 servings

2/3 cup grapeseed or canola oil

1/3 cup rice vinegar, (be sure to use „unseasoned‟ – no sugar added)

1 3-inch piece of fresh ginger

Whisk all ingredients together and set aside. This can be made up to several days ahead of time and stored in the refrigerator.

1 medium head of Napa cabbage, end cut off and cut into quarters

1 small jicama or daikon, peeled and sliced into thin pieces

1 bunch green onions, thinly sliced.

1 large red pepper, cut in half and sliced very thin

1 stalk of celery, sliced thin

1 bunch cilantro, chopped, (set aside several Tbsp.. for garnish)

Slice each quarter of cabbage very thin and place into a large serving bowl. Add bean sprouts, jicama or daikon, green onion, pepper and celery and mix well to combine. Add half the cilantro and half the dressing and toss well. Allow to sit for a few minutes to blend. Add more dressing as needed, being careful not to make it too wet. It will become wetter as it sits wait until serving before adding more if needed. Refrigerate if not serving immediately. Just prior to serving toss in almonds and garnish with remaining cilantro.

Waldorf Kale Salad with Cashew Dressing – yields 6-8 servings

¼ cup orange juice concentrate

Combine all the dressing ingredients in a blender or food processor. Blend until well mixed.

If too thick add more water.

1 bunch kale, cleaned, de-stemmed, and finely chopped

2 stalks celery, thinly sliced

2/3 cup walnuts or pumpkin seeds

3 Tbsp. poppy seeds (optional)

½ cup raisins or cranberries sweetened with apple juice

Mix all salad ingredients together in a serving bowl and toss with dressing. You will not need the whole amount of dressing. Use about ½ to start and then keep adding until there is enough. It all depends on how large a bunch your kale is! Refrigerate any leftovers.

Cauliflower and Corn Salad – yields 8 servings

2 Tbsp. white balsamic vinegar or white wine vinegar

2 Tbsp. each chopped fresh parsley and chives

Sauté garlic and pecans in 2 Tbsp. olive oil over low heat, until slightly brown. Be careful not to burn. Allow to cool slightly and add remaining oil, vinegar, herbs, sea salt and pepper. Set aside.

1 small head of cauliflower, broken into small florets

1 pint cherry tomatoes, cut in half if large

Corn cut from 3 cooked cobs or 1 can of organic corn, drained

Steam cauliflower until slightly tender but not too soft. Allow to cool and mix with corn and tomatoes. Toss with garlic -pecan dressing and chill for several hours before serving.

.Orange, Roasted Beet, and Arugula Salad – yields 6 servings

2 large beets 1 navel orange 1 Tbsp. olive oil 2 tsp. balsamic vinegar 3 Tbsp. orange juice 1 teaspoon Dijon mustard sprinkle of salt and freshly ground pepper 2 bunches arugula, washed well and dried 4ounces nonfat feta cheese, crumbled, optional

Preheat oven to 450 degrees. Place beets on a baking sheet. Roast for 40 to 50 minutes. Pierce with the tip of a sharp knife to test for tenderness. Allow to cool enough to handle, then rub off skins. Slice into chunks.

While beets are roasting, slice off ends of orange with a sharp knife. Peel and break into segments. Cut each segment into 2-3 pieces. Set aside.

Dressing In a serving bowl, mix oil, vinegar, mustard, and orange juice season with sea salt and pepper, and whisk to combine. Add arugula, and toss to coat with dressing. Add beets and orange segments, tossing gently to combine. Garnish with (optional) feta cheese and serve immediately.

Asparagus-Edamame Salad – yields 6 servings

1 lb. medium asparagus, ends discarded

1 (16-oz.) package frozen edamame (green soy beans), defrosted and drained

¼ lb. arugula (or ½ arugula and ½ watercress)

Cut asparagus stalks into ¼-inch diagonal slices, separating tips. In a wok or large sauté pan, stir-fry asparagus stalks in 1 Tbsp. olive oil over medium heat until slightly browned. Add tips and

continue to stir-fry for another 4-5 minutes. Remove from heat and toss with defrosted edamame, salt and pepper. Pile arugula (or arugula and watercress) in a salad bowl and toss with remaining Tbsp. olive oil. Top with asparagus and edamame, and sprinkle with shredded parmesan. Drizzle with balsamic vinegar and serve immediately.

Side Dishes

Basic Greens – yields 6-8 servings

Cooking greens such as kale, collards, choy sum or bok choy can seem daunting until you realize how easy it is.

The following recipe is a basic one that you can embellish with whatever seasonings you like.

2-3 cloves garlic, minced or cut into slivers

1 Tbsp. olive or coconut oil

1 bunch kale, collards, or bok choy, washed

½ cup veggie or chicken broth or water

Cut out the tough center stem from the kale or collards chop or slice into small pieces. Bok choy has no tough center so just chop into small pieces. Sauté garlic in olive or coconut oil for about 30 seconds over low heat. Increase heat to medium and add chopped greens sauté for about 3-4 minutes. Bok choy needs no further cooking. For kale or collards, add broth, cover and simmer over low heat for about 10 minutes.

Variation – for seasoned greens, add small amounts of any of the following alone or in combination: dry chipotle pepper, balsamic vinegar, ground cumin or curry powder

Roasted Brussels Sprouts – yields approximately 4 servings

This can be served fresh out of the oven or at room temperature. This recipe may change your relationship to Brussels sprouts!

2 Tbsp. olive oil, approximately

¾ – 1 pound (approximately) Brussels sprouts

Preheat oven to 425 degrees. Brush 1 or 2 baking sheets with some olive oil. Leave the Brussels sprouts whole if small and cut in half if large. Toss with olive oil and spread evenly on the baking sheet(s). Roast in pre-heated oven for about 10 minutes. Shake around or toss with a spoon so that they brown evenly. Roast for another 5 minutes. Taste at this point to see if they are done to your liking. Allow to cool for a few minutes before sprinkling with salt and serving. They may also be served at room temperature.

Rosemary Roasted Cauliflower & Pine Nuts yields approximately 5 servings

1 head cauliflower, broken into florets

2 cloves of garlic, peeled and minced

2 Tbsp. extra virgin olive oil

Preheat oven to 425°. Place cauliflower florets in a large mixing bowl. Add garlic and stir throughout. Pour in olive oil and ensure that all cauliflower pieces are drizzled with oil. Sprinkle with rosemary, pine nuts, salt, and pepper. Transfer mixture evenly onto baking sheet and set, uncovered, in oven at 425° for 20-25 minutes or until the top and edges of cauliflower are lightly brown. You may stir about half way through if they are becoming too brown. Serve immediately.

Adapted with permission from Chakra Foods for Optimum Health: A Guide to the Foods That Can Improve Your Energy, Inspire Creative Changes, Open Your Heart and Heal Body, Mind and Spirit by Deanna Minich, PHD, CN, Red Wheel/Weiser, 2009.

Sesame Broccoli with Garbanzo Beans – yields approximately 6 servings

2 heads of broccoli (about 1 bunch)

1 bunch green onions, sliced thin

12 oz of cooked chickpeas (garbanzo) or 1 (15-oz) can garbanzo beans, drained and rinsed

Cut broccoli into bite-sized florets. Cut the stems into small pieces and peel if they are tough. You should have a total of 6-8 cups.

In a large skillet, bring ½ cup water to boil. Add broccoli and sprinkle with salt. Cover and cook about 4 minutes, until broccoli is slightly tender but not soft. The water will have evaporated. Remove from pan to a serving dish.

Add olive oil to the skillet and sauté garlic and green onions over low heat for 1minute. Add garbanzo beans and continue to sauté for about 4-5 minutes. Return broccoli to skillet, and add lemon juice and turmeric. Cook for 2 more minutes until broccoli is warmed. Sprinkle with sesame seeds and season to taste with salt and pepper. Return to serving dish and drizzle sesame oil over before serving.

Sautéed Cabbage and Fennel – yields 4 servings

Fennel is optional, but it lends a delicious licorice flavor to the cabbage!

½ cup thinly sliced fresh fennel or 1 Tbsp. fennel seeds, optional

4 cups thinly shredded green cabbage (about ½ head)

2 Tbsp. freshly grated Parmesan cheese (for dairy-free, garnish with sesame seeds)

In a heavy skillet or wok, stir-fry garlic, fennel, and shallots in olive oil for about 3 minutes. Add cabbage and continue cooking for about 5 minutes until cabbage is softened but still slightly crunchy. Sprinkle with Parmesan or sesame seeds and serve immediately.

Cauliflower Rice Bake – yields 4-5 servings

This recipe is a good one for using left over brown rice.

3 cups fresh or frozen cauliflower, broken into florets

1 large tomato, diced, or 1 cup cherry tomatoes, halved

2 tsp. dried basil or 2 Tbsp. fresh basil, chopped

1/8 tsp. cayenne pepper, more if desired, according to taste

Preheat oven to 350 degrees. Heat olive oil in a large skillet over medium heat. Add cauliflower and onion, and sauté, stirring frequently, until onion is softened. Add garlic, tomato, lemon juice, basil, and cayenne, and continue to cook, stirring constantly for about 3-4 more minutes. Add rice and mix well. Spoon into an ungreased 2 quart casserole. Cover and bake for 20-25 minutes.

Mushroom and Bell Pepper Sauté with Arugula – yields 4 servings

½ lb crimini mushrooms, cut in half or 2 medium portabellas, thinly sliced

1 large or 2 small yellow, red, or orange bell pepper, sliced very thin

¼ cup fresh basil leaves, chopped or 1 Tbsp. dried

4 cups arugula leaves (or a combination of arugula and watercress)

Heat 2 Tbsp. olive oil over medium heat in a large skillet. Add mushrooms and peppers and sauté until tender, about 7-10 minutes. Add garlic and sauté for 1more minute. Stir in the dried basil (if using), balsamic vinegar and lemon juice, cooking over low heat until liquid is reduced by half, about 2 minutes. Stir in fresh basil (if using), along with a pinch of salt if needed.

Divide greens among 4 plates and drizzle with remaining Tbsp. olive oil. Top with warm peppers and mushrooms and serve immediately.

“I Can t Believe It s Not Mashed Potatoes ” – yields approximately 4 servings

Otherwise known as mashed cauliflower, this is a wonderful low glycemic way to mimic mashed potatoes and eat your crucifers at the same time!

1 Tbsp. cold-pressed, extra virgin olive oil

1/3 cup milk or soy milk, or almond milk (unsweetened)

1-2 tsp. minced garlic (optional) OR curry powder and nutmeg (optional)

Cut cauliflower into 4-6 pieces and steam until cooked but not overdone. Place in food processor with remaining ingredients and blend until the consistency of mashed potatoes. Serve immediately and enjoy the unique flavor!

Sesame Kale and Spinach Tango – yields approximately 3 servings

1 bag fresh organic spinach, washed (about 8 cups) do not dry

1 small bunch kale, washed, chopped (about 3 cups), center vein removed do not dry

2 cloves garlic, peeled and minced

In a covered saucepan, cook kale on low-medium heat until wilted but still bright green. It is not necessary to add water. Add spinach and continue cooking til kale is tender. While greens are cooking, use separate pan to stir-fry green onion, garlic and sesame seeds in sesame oil until sesame seeds are slightly browned. Add to drained, cooked greens, mix well and serve either hot or chilled.

Adapted with permission from “Chakra Foods for Optimum Health” by Deanna

Greens and Tomatoes – yields approximately 8 servings

1 large bunch of kale or collards, washed

6 cups chopped fresh tomatoes OR1 (28-oz) can tomatoes, undrained

Remove the large stems from the greens and cut crosswise into small strips. Combine the tomatoes, diced onion, garlic, and cumin in a large saucepan. Bring to a simmer, cover and cook for about 5 minutes. Add greens and continue to simmer, covered, for about 25 minutes until tender. Add some water if mixture seems too dry. Add sea salt and freshly ground pepper to taste. Serve while hot.

Main Dishes

Rice and Veggie Torte – yields 4-6 servings

1 medium onion, chopped finely

1 cup finely chopped arugula

1 cup finely chopped turnip greens or bok choy

1 tsp. each basil and thyme

Heat olive oil over medium heat in a wok or sauté pan. Add garlic, onion, seeds and curry powder, and arugula, and sauté for about 3-4 minutes. Transfer to a medium mixing bowl. Bring a large pot of water to a boil and immerse broccoli florets and turnip greens or bok choy for 2 minutes. Drain well and mix with sautéed garlic mixture. Add rice, tomato, basil, and thyme. Preheat oven to 375 degrees. Oil a 10 inch pie plate.

In separate bowl, combine eggs, egg whites, ricotta, mustard, milk, and parmesan cheese. Add to rice mixture and mix well. Put mixture into prepared pie plate. Sprinkle with paprika and bake for 25-30 minutes or until firm in the center. Let cool slightly before serving.

Crustless Shrimp and Greens Torte – serves 4-6

2 ½ cups baby bok choy or kale, washed

2 cups cauliflower florets

2/3 cup red lentils, well-rinsed

1 ¼ cups water (add more if needed)

In a large sauté pan or wok, heat 2 tsp. olive oil over medium heat. Add onion and spices and sauté until onions are softened, about 5 minutes. Add carrots and cauliflower and stir to coat. Then add lentils and water and bring to a boil. Reduce heat to a simmer and cook for about 40 minutes. Add salt to taste and serve immediately with brown rice

2 ½ cups baby bok choy or kale, washed

¼ cup grated parmesan cheese

1/8 tsp. hot pepper flakes (optional)

1 tsp. fresh thyme leaves or ¼ tsp. dried thyme

2 Tbsp. parmesan for garnish.

Preheat oven to 350 degrees. If using kale, remove tough stems. Bok Choy can be used as is. Slice thinly. Slice ends off leeks. Slice in half lengthwise and wash any dirt off. Cut into thin slices and set aside. In a large bowl, beat egg and then add the cheeses. Add nutmeg and salt and set aside. Heat oil in a sauté pan or wok over medium heat. Add leeks and cook, stirring occasionally until softened, about 5 minutes. Add hot pepper (if using) and thyme. Stir for 1 minute then add shrimp and cook for just a few minutes. Do not overcook. Add greens and stir while cooking for 2-3 minutes.

Add to egg/cheese mixture and spoon into a 9 or 10 inch pie plate. Garnish with remaining parmesan and bake until puffy and slightly browned, about 45 minutes. Test the center to be sure it has set. Serve immediately.

Stir-Fried Tofu with Ginger Broccoli – yields approximately 4 servings

2 Tbsp. tamari (low sodium soy sauce)

1 bunch scallions, thinly sliced

2 tsp. peeled and minced fresh ginger

1 Tbsp. arrowroot or cornstarch

½ tsp. cayenne or ¼ tsp. hot-pepper flakes

1 red bell pepper cut into thin strips

Sea salt and pepper to taste

Slice tofu into cubes. Toss with tamari soy sauce and set aside for 5-10 minutes. In a wok or large skillet, heat 1 Tbsp. oil over medium heat and add scallions, ginger, and garlic stir-fry for 30 seconds. Drain tofu, reserving tamari, and add tofu, stir-frying for 2 more minutes. Remove from pan and set aside.

Using a fork or small whisk, mix reserved tamari with arrowroot or cornstarch, sherry and cayenne in a small bowl. Set aside.

Heat another 1 Tbsp. oil in wok over medium high, and add broccoli, mushrooms, and bell pepper, and stir-fry for 2 minutes. Add ¼ cup water and bring to boil. Cover wok and reduce heat to low, simmering vegetables about 5 minutes until slightly tender. Return tofu to wok.

Stir reserved tamari mixture into wok and cook over medium heat until thickened and thoroughly heated do not overcook vegetables. Add sesame oil, salt and pepper to taste and adjust seasonings if you desire a spicier dish. Serve immediately or make ahead and refrigerate until ready to serve. Reheat carefully flavors are enhanced when the dish sits overnight.

Halibut with Broccoli – yields 4servings

2-3 cups small broccoli florets (fresh or frozen)

¼ cup finely ground almonds (use blender to grind or purchase “almond meal”)

2 tsp. minced fresh tarragon or basil (or 1 tsp. dried)

½ cup chicken broth or fish stock

Fresh or dried basil for garnish

Steam broccoli until slightly tender, but not too soft. Set aside.

In a small bowl, mix herbs with ground almonds. Dip each halibut filet into the almond mixture. Heat 1 Tbsp. olive oil in a large skillet over medium heat and sauté halibut for about 4 minutes on each side depending on thickness. Transfer to serving dish and cover with foil to keep warm.

Add ½ cup of broth or stock to skillet and stir in broccoli to reheat. Add lemon juice and season to taste with sea salt, if needed and pepper. Spoon broccoli with juices on top of halibut filets, garnish with sprinkle of basil and serve immediately.

Curried Vegetable Stew – yields 6- 8 servings

1 ½ Tbsp. coconut or olive oil

2 medium-large onions, diced

6 small new potatoes, unpeeled, washed and diced

4 medium carrots, scrubbed and sliced

1 small head cauliflower, broken into bite-sized pieces

1 bunch baby bok choy, chopped

2 cups fresh green beans, cut into 1 inch pieces

2-3 tsp. grated fresh ginger

1-3 tsp. curry, (depending on your taste for curry!)

1-2 Tbsp. red curry paste, for those who prefer a zippier taste! (optional)

1 ½ cups frozen baby peas, thawed

Sauté onion in oil for 3-4 minutes over medium heat in a large, heavy soup pot. Add garlic and sauté another minute. Now add potatoes, carrots, and 2 cups water. Bring to a simmer and cover. Cook for about 10 minutes. Potatoes will not be fully cooked yet.

Add the cauliflower, bok choy, green beans, and spices. Cover and continue simmering gently for about 10-15 minutes, until veggies are tender. Mash some of the potatoes against the side of the pot to thicken it some. Now stir in the coconut milk and the curry paste if using, being sure that the paste is well mixed in. allow to sit for an hour or more to blend flavors. Just before serving, stir in defrosted baby peas and reheat, adding salt if needed.

Vegetable Dal Curry – yields approximately 4 servings

2 tsp. extra virgin olive oil

2 cups cauliflower florets

2/3 cup red lentils, well-rinsed

1 ¼ cups water (add more if needed)

In a large sauté pan or wok, heat 2 tsp. olive oil over medium heat. Add onion and spices and sauté until onions are softened, about 5 minutes. Add carrots and cauliflower and stir to coat. Then add lentils and water and bring to a boil. Reduce heat to a simmer and cook for about 40 minutes. Add salt to taste and serve immediately with brown rice

2 cups cauliflower florets

2/3 cup red lentils, well-rinsed

1 ¼ cups water (add more if needed)

In a large sauté pan or wok, heat 2 tsp. olive oil over medium heat. Add onion and spices and sauté until onions are softened, about 5 minutes. Add carrots and cauliflower and stir to coat. Then add lentils and water and bring to a boil. Reduce heat to a simmer and cook for about 40 minutes. Add salt to taste and serve immediately with brown rice