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Wheatberry salad with peas, radishes and dill recipe

Wheatberry salad with peas, radishes and dill recipe

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  • Recipes
  • Dish type
  • Salad
  • Vegetable salad
  • Pea salad

Two different types of peas, along with radishes and a dill vinaigrette, give this grain salad a fresh summer flavour. Use fresh peas if you have them! If you can't find wheatberries, try making this salad with farro or pearled spelt instead.

4 people made this

IngredientsServes: 10

  • Salad
  • 225g sugar snap peas, trimmed
  • 225g wheatberries
  • 150g frozen peas
  • 4 spring onions, thinly sliced
  • 4 radishes, halved and thinly sliced
  • Dressing
  • 2 tablespoons fresh lemon juice
  • 1 teaspoon Dijon mustard
  • 1 teaspoon salt
  • 1 teaspoon sugar
  • 2 tablespoons extra-virgin olive oil
  • 1 tablespoon freshly chopped dill

MethodPrep:20min ›Cook:1hr5min ›Ready in:1hr25min

  1. Remove strings from sugar snap peas. Cut each pea pod diagonally into thirds.
  2. Bring a large pot of water to the boil over high heat. Add wheatberries, reduce heat to medium, and cook, uncovered, stirring occasionally, until tender but still chewy, about 1 hour. Stir in sugar snaps and frozen peas and cook 1 minute. Drain mixture in a large colander and rinse under cold water. Drain well. Transfer mixture to a large bowl and let cool, about 30 minutes. Stir in spring onions and radishes.
  3. Whisk together lemon juice, mustard, salt and sugar until sugar is dissolved. Whisk in oil. Pour dressing over salad and toss well. Add fresh dill and toss to combine.

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Reviews & ratingsAverage global rating:(5)

Reviews in English (3)

by LEBeach

This is quite filling and tasty! I made it just as the recipe said, except that I cooked everything longer to make it softer (I have trouble chewing). It might be better with more salt and mustard, but then I like strong flavor.-18 Aug 2017

Find and download the recipes featured in the Cooking Demos:

Broccoli, spinach, kale, and mesclun are all coming on right now. Join Danielle for this online cooking demonstration as she shares a Raw Beet Salad with Oranges and Spring Green. This nutrient-dense recipe uses Adrienne's home-grown spring salad mix along with colorful beets. During the demo, Adrienne will share some tips on how to keep favorite cool-weather salad greens going as days warm up.

1/2 lb. raw beets, a mix of colors if possible (about 4 small or 3 medium), peeled
1 orange, peeled and segmented ("supremes")
6 C spring greens, washed and spun dry
1/4 C fresh chives, finely cut, or other fresh herbs of your choice (tarragon, basil)
Optional - crumbled feta cheese or soft goat cheese, for garnish
1 T white wine or champagne vinegar
1 T fresh lemon juice
1 t Dijon mustard
3 T extra virgin olive oil
1/2 t sea salt

Genuine Recipes

Spring-produce season is exciting precisely because it’s so fleeting. Some fruits and vegetables appear for only a couple months—or even a few weeks, depending on where you live—which accounts for the bordering-on-cultlike veneration of precious finds like rhubarb, morels, and ramps. Asparagus, English peas, snap peas, artichokes, and fresh salad greens will be with us for a while yet, but even they only peak for so long. So, after we’ve toughed out a long, cold winter, the sudden abundance at the farmers market ranks right up there with “first outdoor cocktail of the year” and “first day without a jacket” on the list of things we most look forward to each spring. There’s no better way to celebrate it than by putting together a salad that’s a riot of these short-lived seasonal ingredients, either raw or minimally cooked, allowing their fresh green flavors to come out in full force. Below are 18 bright, refreshing salads to make the most of spring produce and chase the winter blues thoroughly away.

Roman-Inspired Mixed-Green Salad (Misticanza alla Romana)

The onset of warmer weather means the arrival of a bounty of tender greens in farmers markets, ones that you can’t find (or wouldn’t be worth eating) any other time of year. That makes spring the perfect time to go simple with a mixed-green salad like this one, modeled after the salad of wild greens that Romans call misticanza. Avoid the bagged mixes from your supermarket at all costs, and instead select a variety of the freshest in-season leaves you can find dandelion, watercress, arugula, Bibb lettuce, and mizuna are all good options. Try to create a balance of tender, peppery, herbal, and bitter greens, and dress them with nothing more than olive oil and a squeeze of lemon so their unique flavors can shine.

5-Minute Radicchio and Watercress Salad

For a basic, super-quick version of the mixed-green salad above, try this mix of hearty, bitter radicchio lightly spicy arugula and watercress and sharp radishes. We created this salad to serve alongside buttery fried chicken cutlets, but it’s a great complement to any dairy-rich or meaty entrée.

Spring Vegetable and Arugula Salad With Labne and Cucumbers

[Photograph: J. Kenji López-Alt]

Want the ability to throw together a delicious spring-y salad at a moment’s notice? It helps to have a supply of seasonal vegetables pre-blanched, shocked in ice water, and stored in the refrigerator for just such an occasion. This bright salad makes the most of that tactic by combining blanched asparagus, snap peas, English peas, broccolini, and favas with salted Persian cucumber, arugula, sliced red onion—we like to soak the onion in hot water for a few minutes to soften its harsh bite—fresh mozzarella, and creamy labne for richness and tang. Check out our guide to preparing green spring produce for more information on getting these vegetables salad-ready.

Roasted-Beet Salad With Horseradish Crème Fraîche and Pistachios

[Photograph: J. Kenji López-Alt]

Many of us think of beets as a hardy winter staple, but the first beets of the year are actually harvested in the spring, and they tend to be the smallest and sweetest specimens you’ll find. We especially love them roasted for deeper, more concentrated flavor. This colorful dish combines roasted beets with a crème fraîche spiked with fiery horseradish (a classic accompaniment for beets), plus a simple dressing flavored with lemon, herbs, shallot, honey, and chopped toasted pistachios.

Roasted Oyster Mushroom and Watercress Salad

For a straightforward salad that eats like a meal, oyster mushrooms make a great base—their robust, meaty texture and earthy flavor will lend balance to the lighter, green components of the dish. Here, we pair pan-roasted oyster mushrooms with watercress—a spring green with a peppery flavor and plump stems that are satisfyingly substantial in their own right—and a healthy helping of shaved Parmesan or Grana Padano cheese.

Spring Vegetable Salad With Poached Egg and Crispy Bread Crumbs

[Photograph: J. Kenji López-Alt]

This salad relies on the same approach described above of blanching crisp and sweet green vegetables until they’re tender—you can do the blanching in advance, if you’re thinking ahead, but it takes just about 20 minutes if you’re not. We finish that mix of fresh veggies with rich elements designed to balance them out: soft-yolked poached eggs and golden, buttery toasted bread crumbs. If the thought of poaching eggs makes you nervous, our recipe and handy video will take all the fear away. And, for a similar salad without the bread crumbs, try this recipe, which incorporates ramps (a.k.a. spring’s most coveted allium) and a tangy lemon zest vinaigrette.

Snap Pea Salad With Creamy Yogurt-Mint Dressing

Sweet snap peas, one of spring’s most iconic vegetables, can make a great salad all on their own. Though they’re tasty even when completely raw, as with other produce of the season, blanching them first sets their vibrant green color and softens their texture, leaving them plenty snappy but with a more tender bite. Because fresh mint always puts us in a springy mood, we flavor the creamy yogurt-based dressing with minced mint leaves, as well as shallot and lemon juice.

Snap Pea Salad With Mint and Tahini-Harissa Dressing

[Photograph: J. Kenji López-Alt]

This recipe isn’t very different in form from the one above, but it swaps out the mild dressing for one with a lot more punch—a blend of yogurt, nutty sesame tahini, and harissa, the powerful North African condiment made from either fresh or dried chilies. Though you can easily find harissa online or in stores, we’ve also got a couple of recipes for making your own.

Warm Farro Salad With Asparagus, Peas, and Feta

Farro is a nutty grain that turns plump and tender when cooked, perfect as a base for a hearty warm salad. We pair it with two of the most ubiquitous green vegetables of the season—asparagus and peas—plus sturdy kale, slightly wilted from the heat of the farro. A spicy Dijon-flavored dressing and sharp, briny feta round it out. Let the salad stand for a few minutes before serving to allow all the flavors to be absorbed.

Wheatberry and Watercress Salad With Bacon Vinaigrette

Wheatberries are another favorite grain of ours for salads, due to their addictively chewy texture. Though grain salads are endlessly customizable, we find that wheatberries work especially well with pungent scallion and red onion, sharp watercress, and a Dijon-and-lemon vinaigrette enriched with bacon fat. Oh, and naturally, the bacon goes into the salad, too.

Easy Fava Bean and Carrot Salad With Ricotta

[Photograph: J. Kenji López-Alt]

Crunchy carrots and fava beans don’t need much fussing with to be delicious, so we do as little as possible with them for this salad, blanching them just until they’re crisp-tender. Once that step is done, we combine them with ricotta and a basic vinaigrette of lemon juice, lemon zest, and olive oil. Because the ricotta will stand out here, make sure you choose a high-quality one with no gums or stabilizers our favorite mass-market brand is Calabro.

Sichuan-Style Asparagus and Tofu Salad

[Photograph: J. Kenji López-Alt]

Asparagus isn’t typically used in Sichuan cooking, but it still works nicely in this easy side dish, a mix of blanched fresh asparagus and uncooked tofu cut into matchsticks—plain tofu is fine, though smoked or five-spice will lend the salad extra flavor. It’s all brought together with a hot and sweet Sichuan-style vinaigrette, made from red chilies, tingly Sichuan peppercorns, Chinkiang vinegar, and soy sauce.

Peas and Carrots Salad With Goat Cheese and Almonds

[Photograph: J. Kenji López-Alt]

Goat cheese is a common addition to spring dishes, as the new crop of young cheeses makes its debut. It goes remarkably well with that old tried-and-true pairing of peas and carrots. We blanch the vegetables, shock them, dry them, then dress them with a simple vinaigrette before piling them onto a bed of the soft cheese. A sprinkle of toasted almonds and a drizzle of honey finish it off.

Mustard Oil-Dressed Cucumber Salad

Cucumbers are at their best from about May through August, and we love kicking off spring by taking a refreshing bite out of them. Here, we contrast their coolness with the fiery flavors of mustard oil and red pepper flakes. You can serve this salad next to a number of meals, from rice to seafood and vegetables, but we find that it cuts through meat-heavy foods like steak quite well.

Snap Pea and Radicchio Salad With Garlic Yogurt Dressing

This vibrant salad marries blanched sugar snap peas with deeply purple radicchio. The radicchio gets charred in the oven to create a caramelized flavor that slightly offsets its bitterness, while the snap peas are tossed in a creamy dressing made up of Greek yogurt, chopped black olives, minced dill, and a touch of olive brine. Our favorite way to finish it off is with fried garlic chips for some added crunch.

Vegan Tofu and Herb Salad

Aburaage, or fried tofu, gives this clean-out-the-fridge, use-whatever-you’ve-got salad its unique character. After prepping the aburaage, we let it marinate in a warm, savory mixture made up of ingredients like Thai green chili, ginger, soy sauce, and palm sugar. 10 minutes is just enough time for it to soak up all of those flavors. From there, you can mix the aburaage and warm dressing with whatever greens, herbs, and vegetables you like. Eat it on its own or next to a bowl of sticky rice—the perfect vehicle for sopping up every last bit of the tart and spicy dressing.

Tiger Salad (Lao Hu Cai), à la Xi’an Famous Foods

You can easily experience the tart and refreshing bite of Xi’an Famous Foods’ iconic tiger salad at home. All you’ll need are some peeled celery ribs, crisp scallions, fresh cilantro, and a few slivers of hot chili pepper. Once prepped, the ingredients are tossed in a sweet-tart dressing made with soy sauce, sesame oil, and rice vinegar. Taking note from the version served at Fu Run, we like to top if off with an ample amount of tiny dried shrimp. The result is a spicy and savory salad that goes well with any meal.

White Bean and Tuna Salad

Perhaps the ultimate pantry-staple dish, this salad is a light spring meal that’s packed with protein. Creamy, cooked beans and flaky chunks of tuna are mixed with vinegar leftover after marinating the red onions, in addition to bean cooking liquid, olive oil, fresh parsley, and freshly ground black pepper. Though we always recommend using cooked dried beans over canned ones in order to ensure a creamy texture and optimal flavor, you can still use canned beans in this recipe provided you make just a few tweaks. If you want to add some greens to the mix, we suggest peppery arugula or watercress.

All products linked here have been independently selected by our editors. We may earn a commission on purchases, as described in our affiliate policy.

Healthy Recipes

** Note: for a heartier meal stir 1-2 cups cooked chicken or turkey pieces prior to baking.

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Saturday, July 14th11am-3pmGrilled Cheese and Tomato Quesadillas

8 eight-inch flour tortillas

2 cups grated white cheddar cheese

Homemade Guacamole, for serving (optional)

  1. Preheat grill or skillet to high heat. Sprinkle each of 4 tortillas with 1/4 cup cheese. Cover with tomatoes sprinkle with 1/4 cup cheese top with 4 remaining tortillas. Grill until bottom tortilla is brown and cheese is melted. Flip cook until brown, cheese is melted, and tomato is hot.
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2 Tbsp. extra-virgin olive oil

Peel cucumbers, and scrape out seeds if they are large. Cut cucumber into 1/2 inch pieces and put in colander. Sprinkle with generous amount of salt and let sit for 30 minutes. After 30 minutes, use paper towels to blot the cucumbers to remove the water and salt.

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24 medium to large strawberries

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4 tablespoons finely chopped parsley

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3 small to medium zucchini, cut into 1/2 inch thick slices

2 Tablespoons minced garlic

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2 acorn squash, or other smallish winter squash

3 tablespoons unsalted butter, room temperature

1 14-ounce can coconut milk

1 teaspoon (or more) red Thai curry paste

2 teaspoons fine grain sea salt (or to taste)

  1. Preheat the oven to 375 degrees and place the oven racks in the middle.
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Saturday, February 24th11am-3pmCouscous with Broccoli and Raisins

Coarse salt and ground pepper 1/4 cup crumbled feta cheese (1 ounce)

2/3 cup whole-wheat couscous 2 teaspoons extra-virgin olive oil

2 cups small broccoli florets 1 tablespoon red-wine vinegar

1 can chickpeas, drained and rinsed

4 Tablespoons golden raisins

  1. In a saucepan, bring 1 1/3 cup lightly salted water to a boil. Add couscous, over, and remove from heat. Let stand until tender, 5 minutes. Fluff with a fork and transfer to a bowl.
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Saturday, February 17th11am-3pmCranberry Pear Crumble

3 medium ripe pears, sliced

2 Tbsp. all-purpose flour 2 Tbsp. butter, melted

1/4 tsp. ground cinnamon 1/4 tsp. ground cinnamon

1 Tbsp. butter 1 cup granola without raisins

  1. Toss pears and cranberries with sugar, flour and cinnamon. Place 1 Tbsp. butter in a 9-in. cast-iron skillet. Heat over medium heat until butter is melted. Stir in fruit cook, covered, until pears are tender, 15-20 minutes, stirring occasionally.
  2. For topping, mix melted butter and cinnamon toss with granola. Sprinkle over pears. Cook, covered, for 5 minutes. Serve warm.

Recipe found:

Saturday, February 10th11am-3pmSauteed Cabbage & Leeks with Apples

2 tablespoons olive oil 1 large apple

2 tablespoons unsalted butter 2 teaspoons apple cider vinegar

1 whole leek 1 1/2 teaspoons salt

1/2 green cabbage head 1/2 teaspoon fresh ground black pepper

  1. Prepare leeks by cleaning them, drying and chopping them into 1/2 inch rounds. Divide cabbage into two quarters, ay them on a flat, cut side and roughly chop them into chunks, avoiding the core. Separate the cabbage pieces slightly.
  2. Heat a 5 quart French oven or a large cast iron skillet over medium, heat. Add olive oil and butter and heat until butter is bubbling.
  3. Add leeks to melted butter and saute for two minutes. Add the cabbage all at once and immediately stir thoroughly to coat the cabbage with butter. Season with salt and pepper.
  4. Partially cover and cook on medium heat for about 7 minutes, stirring often, until cabbage has wilted significantly. During this time, quart and core the apple and roughly dice.
  5. Add the apple to the cabbage as well as the apple cider vinegar. Saute on medium heat for another three minutes, stirring often. Taste for seasoning and adjust if necessary. Serve hot.

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Saturday, February 3rd11am-3pmMediterranean Veggie Pita Sandwich

1 whole wheat pita, sliced in half

1/4 cup hummus, baba ghanoush, bean dipt, or other spread

2 tablespoons crumbled feta cheese

2 teaspoons chopped sun-dried tomatoes

2 teaspoons chopped Kalamata olives

Spread the dip inside each pita pocket. Divide the rest of the ingredients between the pockets. Eat immediately or pack into a container for lunch. Refrigerate if making more that 4 hours in advance of eating.

Recipe found:

Saturday, January 27th11am-3pmBaby Carrots with Curry Sauce

1 package (16 oz.) baby carrots

1/2-1 teaspoon curry powder

  1. Place carrots in a steamer basket over 1 in. of boiling water in a sauce pan. Cover and steam for 12-14 minutes or until crisp-tender.
  2. Meanwhile, combine the remaining ingredients in a small saucepan cook and stir over medium-low heat until heated through (do not boil). Drain carrots add sauce and toss to coat.

Recipe found:

Saturday, January 20th11am-3pmWinter Salad with Apples, Pecans, Blue Cheese and Dried Cherries

12 ounces Spring Mix greens or baby spinach 1 tablespoon real Maple syrup

2 Granny smith apples, cored and sliced thinly 2-3 teaspoons apple cider vinegar (to taste)

1/2 cup pecan halves, toasted 1/4 cup olive oil

1/4 cup dried cherries 1/4 teaspoon salt

6 ounces blue cheese, cut into small cubes Freshly ground black pepper

1 tablespoon Dijon mustard

  1. Arrange apples, pecans, cherries and blue cheese over greens in a salad bowl or platter.
  2. In a small jar, combine dressing ingredients and shake to mix and emulsify. Just before serving pour dressing over salad and lightly toss.

Recipe found:

January 13th11am-3pmCinnamon Apples

2 large apples (tart apples like granny smith work best)

  1. Peel, core and cut apples into chunks
  2. Place all ingredients in a small saucepan with a lid. Toss apples to coat. Cook covered over medium low heat for about 20n minutes, until apples are tender but not mushy, stirring occasionally.
  3. Remove from heat and let cool for 10 minutes before serving.

Recipe found:

Saturday, December 30th11am-3pmMiso Soup

1 quart vegetable or chicken stock

2 to 3 Tablespoons Miso paste

1/3 of a 14 oz block of firm tofu, cut in small cubes

2 cups assorted mushrooms, sliced or left whole if very small

4 to 5 scallions, sliced thin (use all of the white and a little of the green)

Heat the stock and water to a simmer and add the mushrooms and tofu. Simmer for a few minutes to cook the mushrooms. When you’re ready to serve, add the scallions and take off the heat. In a small bowl. Whisk the miso with 1/4 cup of the hot broth to form a paste. Stir back into the broth, and serve.

Recipe found:

Saturday, December 16th11am-3pmQuick Black Bean Soup

4 large garlic clove, chopped

1 tablespoon chopped fresh thyme or 1 1/2 teaspoons dried

3 15-ounce cans black beans, drained, 1 cup liquid reserved

2 14 1/2-ounce cans low-salt chicken broth

1 28-ounce can diced tomatoes in juice

1 1/2 teaspoons hot pepper sauce

Heat oil in a large pot over medium heat. Add onion, garlic and thyme sauté until onion is golden, about 8 minutes. Add beans, reserved 1 cup bean liquid, broth, tomatoes with juices, cumin and hot pepper sauce. Bring soup to boil. Reduce heat to medium-low and simmer until flavors blend and soup thickens slightly, stirring occasionally, about 20 minutes.

Working in 2 batches, puree 2 1/2 cups soup in blender until smooth. Mix puree back into soup pot. Season with salt and pepper. Ladle soup into bowls. Serve immediately.

Recipe found:

Saturday, December 9th11am-3pmQuick Roasted Broccoli with Soy Sauce and Sesame Seeds

1 lb. fresh broccoli florets (see trimming instructions)

1 Tbsp. soy sauce, gluten-free if needed (coconut aminos can be substituted)

Preheat oven to 450F/220C. Spray a large baking sheet with non-stick spray.

Cut broccoli into pieces about 2 inches long. Then cut through stems just to where florets start, and break apart so broccoli is in same-sized pieces.

Whisk together the olive oil, soy sauce or coconut aminos, and sesame oil. Place broccoli in plastic mixing bowl and toss well that mixture. Arrange the broccoli in a single layer on baking sheet with flat sides down.

Roast 10 minutes. After 10 minutes, stir or turn broccoli pieces over and then continue roasting 5 minutes more, or until broccoli is tender-crisp and slightly browned on the edges.

While broccoli roasts, toast sesame seeds in a dry pan over very high heat for 30-60 seconds. When broccoli is done arrange on serving dish and sprinkle with sesame seeds. Serve hot.

Recipe found:

Saturday, December 2nd11am-3pmGreen Apple Green Lentil Quinoa Salad

2 medium green apples, chopped

2 Tbsp. extra virgin olive oil

1/4 c. white balsamic vinegar

  1. Cook quinoa and lentils according to directions on package.
  2. Combine all ingredients in a large bowl.
  3. Refrigerate until ready to serve.

Recipe found:

Saturday, November 25th11am-3pmSweet Tofu

2 tablespoons peanut oil 1 tablespoon dry sherry or mirin

2 lb. tofu (bean curd, cut into 1/2-inch cubes 1 1/2 tablespoon soy sauce

2 spring onions, finely chopped 1 cup + 1 tablespoon water

2 cloves garlic, finely chopped 1/2 teaspoon salt

1 teaspoon finely chopped fresh ginger root 1 1/2 teaspoons cornstarch (or arrowroot)

2 small red Chile peppers, finely chopped

  1. Heat the oil in a large wok or frying pan over medium-high heat. Stir-fry the tofu, half the spring onions, half the garlic, and the ginger for 5 minutes. Add the chilies and stir-fry for 1 minute.
  2. Stir in the sherry (or mirin), soy sauce, 1 cup of water, and salt. Bring to a boil and simmer for 3 minutes.
  3. Mix the remaining water and cornstarch in a small bowl. Stir into the tofu mixture to thicken. Sprinkle with the remaining spring onion and garlic.
  4. Transfer to a heated serving dish and serve hot.

Saturday, November 18th11am-3pmRoasted Zucchini with Feta Thyme

About 2 lbs. squash, (we used green zucchini) cut into 1/4-inch thick rounds

1 Tbsp. white balsamic vinegar

1/4 cup fresh thyme leaves (or use 1-2 Tbsp. dried thyme)

1/2 cup crumbled Feta cheese

Salt and fresh ground pepper to taste

  1. Preheat oven to 400 F/ 200C. Spray a large baking sheet with oil or no-stick spray
  2. In a bowl, toss squash with olive oil, balsamic vinegar, thyme leaves, salt, and pepper. Arrange on a roasting pan so that the pieces are not touching each other. Roast squash 25-30 minutes, until edges are starting to get quite brown and squash is tender. While the squash roasts, crumble the Feta cheese.
  3. When the squash is as tender as you like it, remove squash from oven, arrange on a serving dish, season with a little more fresh-ground black pepper if desired, and sprinkle with Feta. Serve hot.

Recipe adapted from:

Saturday, November 11th11am-3pmSpinach and Pepper Pita Pizzas

2 ounces (2 cups) trimmed spinach, thinly sliced

1/2 cup roasted red bell peppers, thinly sliced

2 to 3 ounces shredded Havarti cheese (or cheese of your choice)

Coarse salt and ground pepper

  1. Preheat oven to 425 degrees. Place pitas on a baking sheet. Top with spinach, peppers, and cheese, dividing evenly. Season with salt and pepper.
  2. Bake until cheese is bubbly and golden brown, 5 to 6 minutes.
  3. Serve warm.

Recipe found:

Saturday, November 4th11am-3pmShaved Parsnip Salad

2 tablespoons sherry vinegar

3 tablespoons extra-virgin olive oil

2 hearts of romaine, cut into bite-sized pieces

3 parsnips (about 8 ounces), peeled and shaved very thin

4 Medjool or 6 regular dates, pitted and cut into 1/2-inch pieces

  1. Whisk together vinegar and olive oil in a small bowl season with salt and pepper.
  2. In a large bowl, toss lettuce, parsnips, and dates. Drizzle with dressing. Season with salt and pepper, and serve.

Saturday, October 28th11am-3pmCreamy Pumpkin Peanut Butter Dip

Combine all ingredients in a small sauce pan and cook over medium heat. Stir frequently as ingredients warm up and whisk until smooth. Once the dip comes to a slow boil, lower heat and cook for 5-10 minutes, stirring occasionally to avoid scorching. Serve hot or chilled on your favorite gall fruits, baked goods, and crackers!

Recipe found:

Saturday, October 21st11am-3pmPan Fried Cinnamon Bananas

2 slightly overripe bananas

  1. Slice the bananas into rounds, approximately 1/3 inch thick
  2. In a small bowl, combine the sugar, cinnamon, and nutmeg. Set aside.
  3. Spray a large skillet with olive oil spray. Warm over medium heat.
  4. Add the banana rounds, sprinkle about 1/2 of the cinnamon mixture on top, and cook for about 2-3 minutes.
  5. Flip the rounds, sprinkle with the remaining cinnamon mixture, and cook about 2-3 more minutes, until the bananas are soft and warmed through.

Recipe found:

Saturday, October 14th11am-3pmToasted Quinoa with Lemony Cabbage and Dill

1 1/2 cups water 1 can (15 ounces) chickpeas, drained and rinsed

1/2 cup red quinoa, rinsed well 3 ounces pitted large green olives, halved (about 3/4 cup)

Coasre salt and freshly ground pepper 1 lemon, zested and juiced

4 tablespoons extra-virgin olive oil, divided 1/2 cup coarsely chopped fresh dill

1/2 head cabbage (about 1 pound), cored and Low-fat Greek yogurt or sour cream, for serving (optional)

thinly sliced lengthwise, divided

  1. Bring water to a boil in a medium pot over medium-high heat. Stir in quinoa and 1/2 teaspoon salt, and return to a boil. Reduce heat to low, cover, and simmer 15 minutes. Uncover, raise heat to high, and cook until water evaporates and quinoa is dry and tender, about 5 minutes (stir frequently to prevent scorching)
  2. Heat 1 1/2 tablespoons oil in a large nonstick skillet over medium-high heat. Add half the cabbage and 1/2 teaspoon salt, and cook, stirring occasionally, until tender and golden brown in places, about 8 minutes. Transfer to a bowl. Repeat with 1 1/2 tablespoons oil, 1/2 teaspoon salt, and remaining cabbage.
  3. Add remaining tablespoon oil to skillet. Return sautéed cabbage to skillet, add quinoa, and raise heat to high. Cook, stirring occasionally, until quinoa is toasted and crisp, about 8 minutes. Remove from heat. Add chickpeas, olives, and lemon zest and juice, and toss to combine. Season with salt and pepper. Stir in dill, and serve with yogurt.

Recipe found:

Saturday, October 7th11am-3pmDutch Oven Popcorn (includes 4 variations)

Dutch Oven Popcorn Base:

1 tablespoon vegetable oil

In a large cast-iron Dutch oven, heat oil over medium-high heat. Add kernels cover and shake until kernels begin to pop. Shake until popping slows to one pop every 5 seconds, 4-5 minutes.

Recipe found: Southern Cast iron magazine: Autumn 2017 issue

Salted Caramel Pecan Popcorn

1 cup firmly packed light brown sugar

Dutch Oven Popcorn (see attached recipe)

First: Line a large rimmed baking sheet with Parchment paper.

Last: in a large Dutch oven melt butter Over medium heat. Add pecans and brown sugar

Bring to a boil, and cook for 3 minutes. Stir in salt And baking soda until combined. Remove from heat

Gently stir in Dutch Oven Popcorn until coated. Spread in an even layer on prepared pan. Let cool for

S’mores Popcorn

Dutch oven popcorn (see recipe attached)

2 tablespoons unsalted butter, melted

1 1/2 cups lightly crushed graham cracker pieces

1 cup miniature marshmallows

1/2 cup chopped dark chocolate

First: Preheat oven to broil

Next: in a large bowl, stir together Dutch oven popcorn, melted butter and salt until coated. Add crushed graham crackers and marshmallows, stirring to combine. Spread in an even layer on a large rimmed baking sheet.

Next Broil until marshmallows are toasted, 1-2 minutes.

Last: In a small microwave-safe bowl, heat chocolate on medium in 15-second intervals, stirring between each, until melted. Drizzle popcorn mixture with melted chocolate. Serve immediately, or let cool until chocolate hardens, 15-20 minutes.

Curry-lime Popcorn

1 tablespoon curry powder

Dutch oven popcorn (see recipe attached)

first: in a small saucepan, melt butter over medium heat. Stir in curry owder. Zest, and salt until combined. Pour mixture over dutch oven popcorn, and stir until coated. Garnish with zest, if desired.

Herb-parmesan Popcorn

2 tablespoons chopped fresh dill

2 tablespoons chopped fresh oregano

2 tablespoons chopped fresh parsley

1/4 teaspoon garlic powder

Dutch oven popcorn (see recipe attached)

First: In a small saucepan, melt butter over medium heat. Add oregano, parsley, salt, and garlic powder cook for 1 minute.

Last: In a large bowl, stir together Dutch oven popcorn and cheese. Pour herb butter over popcorn mixture, and stir until coated. Serve immediately.

Saturday, September 30th11am-3pmWheat Berry Salad with Walnuts, Dates, and Celery

8 ounces wheat berries (1 cup), soaked overnight and drained

3 tablespoons sherry vinegar

2 tablespoons fresh orange juice

1/2 teaspoons finely grated orange zest

1 to 2 celery stalks, thinly sliced crosswise (1 1/2 cups)

1 cup walnuts, toasted and coarsely chopped

3/4 cup finely chopped pitted dates

Coarse salt and freshly ground pepper

  1. Place soak wheat berries in a large pot, fill with water, and bring to a boil. Reduce heat, and simmer until tender, about 35 minutes. Drain, rinse under cold water, and drain again.
  2. Combine vinegar and orange juice and zest in a small bowl. Pour in oil in a slow, steady stream, whisking constantly until emulsified.
  3. Combine wheat berries, celery, walnuts, and dates. Stir in vinaigrette and 1/4 teaspoon salt. Season with pepper.

Recipe found:

Saturday, September 23rd11am-3pmTangy Carrot Slaw

3 tablespoons red wine vinegar or freshly squeezed lemon juice

Freshly ground black pepper

2 pounds carrots, peeled and shredded (about 6 cups)

1/4 cup thinly sliced scallion

Place the mustard, oil, vinegar or lemon juice, salt, and few generous grinds of pepper in a large bowl and whisk to combine. Add the carrots and scallions and toss well to evenly coat.

Cover and refrigerate for at least 30 minutes or overnight to allow the flavors to meld. Taste and season with more salt and pepper as need before serving.

Recipe found:

Saturday, September 16th11am-3pmCheesy Zucchini with Garlic and Parsley

3 small to medium zucchini, cut into 1/2 inch thick slices

2 Tablespoons minced garlic

1/4—1/2 cup chopped flat parsley

3 Tablespoon coarsely grated Parmesan

Heat the olive oil in a large frying pan with a lid. Add minced garlic and cook about 1 minute. Add squash and stir to coat with oil and garlic, then cover and cook 4-5 minutes, stirring once or twice. After 4-5 minutes, check to see if there is a lot of liquid and whether squash is tender. Cook 1-2 minutes, uncovered until zucchini is tender-crisp and liquid is evaporated.

Sprinkle squash with salt and chopped parsley and stir to wilt parsley. Add Parmesan and cook until it melts, about 1 minute. Sprinkle mozzarella cheese over the squash, cover pan again and turn off the heat. Let sit 1-2 minutes unti cheese is melted and serve hot.

Recipe adapted from:

Aturday, September 9th11am-3pmBroccoli Salad with Peanut Butter Dressing

1/2 cup smooth peanut butter 12 ounces broccoli slaw (no dressing)

1/4 cup rice vinegar 1 medium red bell pepper, julienned

3 tablespoons tamari or soy sauce 1/4 cup shelled and cooked edamame

2 tablespoons water 1/4 cup roasted peanuts

1 to 2 teaspoons Sriracha hot sauce (optional) 1/4 cup loosely packed fresh cilantro leaves

1 teaspoons toasted sesame oil

Place the peanut butter, rice vinegar, tamari or soy sauce, water, Sriracha (if using), and sesame oil in a bowl and whisk until smooth set aside.

Place the broccoli slaw and bell pepper in a large bowl and toss to combine. Top slaw with peanuts, and cilantro. Drizzle with the peanut sauce.

Recipe adapted from:

Saturday, September 2nd11am-3pmArugula Salad with Grapes and Black Pepper Vinaigrette

Ingredients for the Black Pepper Vinaigrette: For the salad:

(whisk together in a bowl the following: 2 1/2 cups red Californian grapes, halved

1/3 cup red wine vinegar 2 cups cooked farro, or quinoa

2/3 cup olive oil 3 cups arugula

1 tablespoon sugar 1/4 cup fresh basil leaves, cut into ribbons

1/2 teaspoon freshly ground black pepper 1/2 cup chopped cashews

Toss the grapes and grain with half of the dressing. Add the arugula, basil, and cashews. Toss to combine. Add additional dressing, to taste. Let the salad sit for just a few minutes to let it soak in the dressing a bit. Serve.

Recipe adapted from:

Saturday, August 26th11am-3pmChickpea Salad with Tomatoes, Olives, Basil, and Parsley

Salad Ingredients: Dressing Ingredients:

1-2 cans garbanzo beans, well rinsed and drained 5 Tbsp. olive oil

1 Tbsp. red wine vinegar 3 Tbsp. red win vinegar

2 tsp. fresh-squeezed lemon juice 1 tsp. fresh lemon juice

2-3 cups diced plum tomatoes, cut in 1/2 in pieces then drained 1/2 tsp. sea salt

1/2-3/4 cup Kalamata olives, sliced into lengthwise slivers 1/2 tsp. fresh-ground black pepper

1/2 cup chopped red onion Instructions:

1/2 cup chopped fresh basil Mix dressing ingredients and add

1/4 cup chopped parsley to bean mixture.

Salt and fresh ground black pepper to taste

  1. Chop tomatoes and drain in a colander while you chop the onions and slice olives, then add drained tomatoes, chopped onions, and sliced olives to the bowl with the marinating beans.
  2. Add the basil parsley, and bean mixture and gently combine. Serve.

Saturday, August 19th11am-3pmQuinoa Salad with Zucchini, Mint, and Pistachios

1 cup quinoa, rinsed well 1/4 cup roasted salted pistachios, chopped

1 1/2 cups water Zest and juice (about 3 Tbsp.) of 1 lemon

1 medium zucchini, thinly sliced (about 2 1/2 cups) 1/2 cup packed fresh mint leaves, chopped,

1 clove garlic, thinly sliced plus more for garnish

3 scallions, thinly sliced (about 1/2 cup)

  1. Place quinoa and water in a small saucepan and season with a pinch of salt. Bring to a boil, reduce heat, and cover. Simmer until tender and water is absorbed, about 16 minutes. Transfer to a large bowl and let cool.
  2. Heat oil in a large skillet over medium-high. Add zucchini cook, stirring occasionally, until tender and golden, about 7 minutes. Add garlic cook until fragrant (do not let brown), about 30 seconds. Season with salt and pepper and add to quinoa.
  3. Stir in scallions, pistachios, lemon zest and juice, and mint. Season with salt and pepper and serve immediately.

Recipe found:

Saturday, August 12th11am-3pmGarden Saute

2 teaspoons vegetable oil 1 cup chopped unpeeled tomato

1 cup sliced onion separated into rings 1 tablespoon julienne-cut fresh basil

1 cup red bell pepper strips 1/2 teaspoon lemon pepper

2 cloves garlic minced 1/4 teaspoon salt

1 3/4 cups sliced yellow squash 2 tablespoons grated Parmesan cheese

1 3/4 cups sliced zucchini

Heat oil in a large non-stick skillet over medium-high heat. Add onion, bell pepper, and garlic stir-fry 2 minutes. Add squash and zucchini stir-fry 3 minutes or until vegetables are crisp-tender.

Add tomato and next 3 ingredients cook 1 minute or until thoroughly heated. Remove from heat sprinkle with cheese. Serve immediately.

Saturday, August 5th11am-3pmFrench Lentil Salad

1 cup canned French lentils (drained) 3 Tbsp. fresh parsley, chopped

2 cups vegetable stock 3 Tbsp. fresh, basil, chopped

2 Tbsp. olive oil 1/2 cup or more fresh mozzarella cheese, diced

1 onion, chopped (crumbled goat cheese may be used as well)

2 cloves garlic, chopped 1/4 cup red wine vinegar

1 red pepper, chopped 1/2 cup olive oil

3 carrots, peeled and chopped salt & pepper to taste

  1. In a skillet, saute onion and garlic in 2 Tbsp. olive oil until soft, about 3 minutes. Set aside.
  2. Combine lentils, onions and garlic in a large mixing bowl. Add remaining vegetables and herbs.
  3. Whisk together vinegar and oil. Immediately add to lentil mixture. Add cheese, season with salt and pepper to taste. Serve on a bed of fresh greens or spring mix, if desired. Serve immediately.

Saturday, July 29th11am-3pmBroccoli and Chickpea Salad

4 cups broccoli florets 2 teaspoons Dijon mustard

15-ounce can drained and rinsed chickpeas 1 teaspoon honey

5 sliced scallions 1 tablespoon grated lemon zest

1/2 cup chopped fresh parsley 1/4 cup lemon juice

1/3 cup toasted pine nuts 6 tablespoon extra-virgin olive oil

1 minced clove garlic Coarse salt and freshly ground black pepper

1. Steam broccoli florets until just tender, 5 to 7 minutes. Once cool, chop and combine with chickpeas, scallions, parsley, and pine nuts.

2. In a bowl, combine garlic, mustard, honey, lemon zest and juice. Slowly add oil, whisking to emulsify, and season with salt and pepper.

3. Drizzle broccoli mixture with dressing and adjust seasoning.

Recipe found:

Saturday, July 22nd11am-3pmZucchini and Squash Salad

2 zucchini (1pound total), cut into thin slices 1/2 teaspoon honey

2 small yellow squashes (1 pound total), cut into thin slices 1/4 cup pine nuts, toasted

Kosher salt and greshly ground pepper 1 ounce Parmesan, grated (1/4cup)

1/4 cup extra-virgin olive oil 1/4 cup fresh basil leaves, torn if large

2 tablespoons fresh lemon juice

1/2 teaspoons Dijon mustard

Generously sprinkle zucchini and squash slices with salt let stand in a colander 30 minutes. Rinse and pat dry, then transfer to a large bowl. Whick together oil, lemon juice, Dijon, and honey. Drizzle mixture over slices. Add pine nuts, cheese, and basil toss to coat. Season with salt and pepper. Serve immediately, or let stand at room temperature up to 2 hours.

Recipe adapted from:

Saturday, July 15th11am-3pmCrunchy Black Bean Tacos

2 cups cooked black beans Pinch of salt

1/2 cup minced red onion 4 to 6 ounces (1 heaping cup) grated Pepper Jack cheese

2 tablespoons minced fresh cilantro 2 tablespoons vegetable or canola oil

1/2 teaspoon ground cumin 8 corn tortillas

  • In a medium bowl, add beans along with red onion, cilantro, cumin, and paprika. Add a pinch of salt and lightly mash all the ingredients together. Grate the cheese and have it ready as well.
  • In a large, nonstick or cast-iron skillet, add the 2 tablespoons oil and heat over medium-high heat. Add one corn tortilla at a time and let each get hot in the oil for a few seconds. Then add about 1/4 cup of the bean filling to one half of the tortilla. Top with a sprinkle of grated cheese. Try not to overfill the tacos, or you might have issues flipping them without losing filling.
  • Using a spatula, carefully fold the other half of the tortilla over to form a shell. Press down lightly on the tortilla so it holds its shape.
  • Cook each taco until they are nicely browned and crispy, about 3 minutes per side.
  • Serve warm.

Recipe adapted from:

Saturday, July 8th11am-3pmSkillet Mexican Street Corn

6 ears fresh corn, husks removed and kernels cut off cob (about 4-5 cups) 1 Tbsp vegetable oil

1/4 cup green onions, thinly sliced

1 jalapeno pepper, seeded and stemmed, finely chopped (optional)

1/2 cup fresh cilantro leaves, finely chopped

2 ounces cotija cheese (queso fresco, or feta)

1 tsp. chili powder (more or less to taste)

1. Heat oil in a large skillet over medium high heat. Add corn and cook without stirring until corn begins to char (about 2-3 minutes). Toss corn and let cook for an additional 2-3 minutes (without stirring). Give the corn one final toss and repeat cooking for additional 2-3 minutes until corn is charred on all sides. Turn on heat.

2. Add remaining ingredients and stir to incorporate. Add salt to taste. Serve immediately.

Recipe found:

Saturday, July 1stPittsburgh's Original Sports Sauce Savory Spread

Saturday, July 1st 11am-5:00pm

Recipe available:

or pick up at the table on demo day here at Nature's Way Market!

From the Land 4.17

food for thought

full share: choice of carrots or kale, salad mix, purple top turnips, grapefruit, artichokes, baby swiss chard, fennel, and choice of wheatberries or pinto beans!

partial share: choice of carrots or kale, salad mix, purple top turnips, and grapefruit!

veg of the week

swiss chard: Beta vulgaris

Chard has been around for centuries. It is of the same species as a beetroot or a common garden beet. Both plants are descendant from the sea beat. The word “swiss” was originally used to differentiate the plant from French spinach varieties.

Uses: The slightly bitter tasting chard is used in cultures around the world. The fresh young leaves are used raw in salads while the older and tougher leaves are often cooked, steamed, stir-fried on high heat, or sauteed on low heat. The bitterness lessens when cooked, revealing subtle buttery flavors.

Nutrition: Chard is high in vitamin A, C and K. Vitamin K stands for ketamine and helps in blood clotting preventing excess bleeding. Chard is also high in dietary fiber and protein. The stalks are high in iron, hence the red color.

To store: Chard will stay fresh and crispy for 3 days stored in the crisper bin in a plastic bag. Do not wash until ready to eat. To freeze, cut off stems and blanch leaves (dunk in boiling water for two minutes). Drain excess water and store in airtight bags in freezer. They

will stay good for up to a year.

A Fairtrade product has been produced according to set standards that benefit the producers in a “fair” way. These standards include proper and safe working conditions, wages equal to a set world market value and a Fairtrade Premium. The Fairtrade Premium is extra money that goes to support the community that produced the product being sold. Fairtrade certified products do not have to be organic.

There are many fair trade certifiers. The biggest is Fairtrade International. Here are the labels for products that are fair trade for different certifiers. Look out for these labels in grocery stores.

World Fair Trade Organization

Here are the principals of the Fairtrade International company:

to deliberately work with marginalized producers and workers in order to help them move from a position of vulnerability to security and economic self-sufficiency.

to empower producers and workers as stakeholders in their own organizations.

to actively to play a wider role in the global arena to achieve greater equity in international trade.

  • 2 T extra virgin olive oil
  • 1 T balsamic vinegar
  • 2 t pure maple syrup
  • 2 t organic Dijon mustard
  • 1 clove garlic, pressed
  • 1 bunch of rainbow Swiss chard, thinly sliced
  • 1 organic apple, diced and drizzled with lemon juice
  • 1 handful of organic raisins
  • 1/3 C raw walnuts, soaked overnight
  • sweet onion, finely diced
  • fresh sprouts (to garnish)
  • raw sesame seeds (to garnish)

Protein swaps—our guidelines and recipes

Replace tender cuts of meat with other tender cuts such as a beef filet or tenderloin with a similar cut of lamb, pork, or chicken. Thicker, less tender cuts such as roasts, may need to cook longer, so be sure to substitute accordingly, such as a pork roast for a beef or lamb roast or adjust cooking times.

The chart below provides a quick reference for meats that are easy to swap for each other. Be sure to consider fat content, cook times, and the size of various cuts when selecting substitutes.

Here are some common swaps that you can make with the vegetables you prefer or that you have available.

  • Lamb — use beef or pork.
  • Seafood — use poultry.
  • Pork — use poultry or beef.
  • Beef — use lamb, poultry or pork.
  • Poultry — use seafood or pork.

Lamb and beef substitutions

Lamb can be expensive or difficult to source in some areas, but don’t let that stop you from trying delicious lamb recipes with a different meat.

The Keto lamb stew with dill sauce and green beans would be equally delicious with stew beef and would need a similar cook time. No green beans? Some Butter fried broccoli would make an excellent substitute.

Beef substitutions

Depending on the recipe you’re making, chicken, lamb, or pork are often easy substitutes for ground beef. Consider the flavor profile, texture, and cook time to determine which might be best.

Our highly popular Keto Tex-Mex casserole calls for ground beef, but both ground chicken or ground pork sausages with the casings removed would be just as tasty.

In fact, crumbled ground pork sausages (casings removed) would be an excellent choice for the Keto Italian cabbage stir fry. Plain sausage or ground chicken would work as well. You may need to adjust the seasoning if you decide to use sausages that are already seasoned.

If you don’t have a slow cooker, a Dutch oven or large pot with a lid on the stovetop will work. Just simmer the meat on low for 2-3 hours and keep it covered. Check every 20-30 minutes to make sure it doesn’t simmer dry. Add water or broth if needed.

Last, if lamb is easy to source or if you simply love the flavor, try using ground lamb in Keto hamburger patties with tomato sauce and fried cabbage. The tomato gravy in this recipe is just magical and would really taste delicious with lamb.

Pork substitutions

Avoiding pork? While pork is technically white meat, most cuts of pork are mild in flavor and can be replaced with chicken, seafood, beef, or lamb.

In a flavorful dish like Keto pork and green pepper stir fry, chicken or shrimp would be ideal substitutes. You aren’t likely to have to adjust cooking times if you use small pieces of chicken. However, if you substitute shrimp, add these at the very end after the veggies are just tender. Most shrimp cooks through in less than 2-3 minutes on medium heat.

Dishes with much richer sauces or seasonings can be paired with beef, lamb, or chicken. For example, serve the blue cheese sauce from our Keto pork chops with blue cheese sauce recipe over a thick, tender steak or lamb chop.

Seafood substitutions

Do you need substitutes for seafood? For those who are landlocked, seafood dishes may be out of reach or you might simply prefer shellfish to fish or vice versa.

In many recipes, chicken will work well as a substitute for fish. Try frying up small fillets of chicken to use instead of fish in our Creamy keto fish casserole. Shellfish would also be fantastic in the fish casserole.

In the absence of fresh seafood, try using canned seafood, like the seafood used to make a Keto seafood omelet. Cooked, shredded chicken or pork would also be tasty with the creamy sauce, which includes garlic, cumin, and pepper sauce.

Chicken substitutions

No poultry on your menu? Although chicken seems to be universally embraced, it can be replaced by a variety of meats when warranted. Consider the texture of the finished recipe as well as the cooking time when selecting substitutes.

Chicken has very little flavor when tossed into a stew or casserole, making it relatively easy to replace with beef or pork. In the Keto pesto and feta chicken casserole much of the flavor comes from feta cheese and olives, which makes ground beef or pork a perfect substitute for chicken.

Similarly, the sauce in Keto garlic mushroom chicken thighs is what makes the dish so delicious. Those same flavors of garlic, rosemary, and thyme would taste yummy with pork. Alternately, make the sauce per the recipe, omit the chicken, and serve the sauce over shrimp or a baked white fish.

The Keto fajita chicken casserole blends southwest flavors, chicken, and cheese, but you can just as easily use strips of beef and use a similar cooking time. Leftover shredded pork would also be tasty in this flavorful dish since beef and pork both cozy up well with southwestern flavors.

Canned meat

Using canned meats? If fresh meat isn’t readily available, or if you need to use shelf-stable meats or seafood, you might substitute canned meats for fresh.

Canned chicken, salmon, tuna, shrimp, pork, or beef are generally available in most grocers or online. Since the meats are already cooked, an added bonus is the reduced overall prep and cooking time.

Try using canned meats in cold salads such as the Keto beef salad with mozzarella and tomato. The dressing is made with parsley, basil, and oregano, which goes well with chicken or salmon, both of which are easy to find in tins.

In a warm dish such as Keto Latino chicken with zucchini rice, save time by skipping the need to brown the chicken. Start with preparing the vegetables and then add canned chicken near the end, heating just until warmed.

Vegetable substitutions

Eat your veggies, but only eat low-carb veggies that you like. When swapping vegetables in recipes, start by using the Diet Doctor vegetable guide to determine which vegetables are lowest in carbs and are the best choices for keto or low carb.

Next, consider vegetable substitutions not only based on carbs, but also consider texture, flavor, and cooking time.

Tender greens like spinach can replace hardier greens such as kale, but the cooking time must be reduced. For example, make Keto fried eggs with kale using spinach. Instead of cooking the spinach first as you would the kale, add fresh spinach at the very end of the recipe when you add the cranberries and nuts.

In fresh salads, substitute greens that have similar flavors and textures such as using arugula for endive which are both somewhat bitter. Endive would be excellent instead of arugula in Low-carb zucchini walnut salad.

Texture in vegetables

Some vegetables add texture as much as flavor. Mushrooms are one example. In some dishes, they can simply be omitted, but in other recipes, you may need to replace them with a similar texture and mild flavor.

Chicken skillet with mushrooms and parmesan is one example. In place of mushrooms, chopped cabbage, sauteed until tender, would add a similar texture with a neutral flavor.

Broccoli spears also have a unique texture, especially when tossed into salads. Cauliflower provides a similar texture with a flavor that often integrates well as a substitute.

If you have broccoli on hand, but you don’t want the texture, use broccoli stems instead of tips. The stems can be used in place of zucchini, cabbage, or even radishes. You might grate some broccoli stems into Low-carb cauliflower hash browns if you don’t have enough cauliflower on hand.

Common vegetable swaps

The cooking time for most low-carb vegetables is often similar, making the most important consideration the texture and taste.

Here are some common swaps that you can make with the vegetables you prefer or that you have available.

  • Kale — use spinach.
  • Broccoli — use cauliflower or cabbage.
  • Zucchini — use squash.
  • Tomatoes — use sundried tomatoes.
  • Pumpkin — use winter squash.
  • Brussels sprouts — use cabbage or bok choy.
  • Peppers — use jalapeno or assorted peppers.
  • Mushrooms — use cabbage or zucchini.
  • Onions — use dried onions or shallots.

Frozen vegetables

Frozen vegetables are a great way to keep your favorite vegetables on hand. When using frozen vegetables in recipes, remember that they’ve been cooked or blanched and will take less overall cooking time. Also, when thawed, frozen vegetables are likely to have a higher moisture content. Before using frozen vegetables in a recipe, thaw or lightly cook the vegetables and then remove as much water as possible.

To remove the water, let the vegetables drain in a colander and/or use a clean towel to squeeze out any remaining water before adding them to a casserole, stir fry, frittata, or other dry-heat method of cooking like baking, roasting, grilling, or frying. For example, frozen broccoli could be used to make Low-carb butter-fried broccoli, but the broccoli needs to be thawed and dried as much as possible before frying.

As always, check frozen food ingredient lists for food starches. Products such as cauliflower rice or cauliflower mash are most likely to have added carbs that you may want to avoid.

Vegetarian and vegan substitutions

If you’re looking for vegetarian options, please read the substitution guidelines outlined in How to follow a healthy vegetarian diet.

In most recipes, you can use eggs instead of meat and/or add cheese or dairy to provide additional protein. Halloumi, goat cheese, or paneer are fairly versatile cheeses that can be added to recipes traditionally made with meats.

Look for simple swaps such as adding sliced boiled eggs and additional cheese to a Low-carb pickle sandwich and omit the turkey.

Remember that tofu absorbs most flavors, which makes it an excellent option for most meat substitutes, including curries and stir-fries. Use it in place of chicken in Low-carb curry chicken with cauliflower rice. Tofu can also be used in a fresh salad like the Keto cheeseburger salad. Omit the cheese and use a vegan mayonnaise to make the salad dressing.

Cheese substitutions

With such a wide variety of cheese, many of us are spoilt for choice, but it also makes it easier to find substitutes when a recipe might call for a particular type of cheese. In general, it’s typically safe to substitute any cheddar cheese for another, keeping in mind that mild cheddar won’t overpower a recipe like a very sharp cheddar might.

You can also typically substitute an Italian cheese for any other, such as asiago for parmesan, or mozzarella for provolone, even though the flavors are different. Try to substitute hard cheeses for hard cheese. Pecorino, asiago, and Manchego are all aged, firm cheeses, and can be used interchangeably. Semisoft or semi-firm cheeses like Edam, mozzarella, Swiss, muenster, or fontina are also pretty easy to exchange in recipes even though the flavors vary.

Feta and blue cheese

Some cheeses have very strong and distinctive flavors. Feta is one of those. If you want to avoid the salty, tangy flavor of feta, try using goat cheese instead.

While it isn’t as firm as feta, goat cheese can be used in most recipes like Low-carb feta cheese stuffed bell peppers. Creamy goat cheese would be an excellent substitute and would taste great with the mint, eggs, and hot sauce.

Blue cheese is another strong-flavored salty cheese. It has a velvety texture, which makes a wonderful sauce for meats and cheeses. For a milder sauce, use cheddar cheese. The Keto blue cheese cabbage stir fry can easily be made with goat cheese, cheddar, or even pepper jack cheese for an added kick of heat. If you want a stronger flavor, try using feta cheese in a recipe that calls for blue cheese.

Is charoset one of your favorite dishes on the seder table? Why not use it as chutney or cake filling at other times of the year? But first… Seder. Read on.

Julie Levine, San Francisco lifestyles blogger and friend at Florence & Isabelle, has joined forces with me again this week as we share a wide array of charoset recipes for your Passover table. These chopped and blended mixtures reflect ingredients grown in regions as far apart as Eastern Europe (Ashkenazic) to the Mediterranean and the Middle East (Sephardic). We hope you’ll consider serving more than one of these (how about all 8?) as you explore the symbolism of charoset and the different flavor profiles from communities across the globe.

We promise that offering something other than your go-to recipe will prompt interesting conversations. Your guests will taste ingredients as varied as dates, pistachios, cashews, figs, sumac, nigella seeds and pomegranates. Watch for unexpected techniques like candying nuts or simmering fruit.

Here’s to creating new traditions!

1. Lior Lev Sercarz’s Charoset- Not just for Passover!

Lior: To me, charoset is the ultimate Jewish chutney. It combines Eastern and Western cultures with the use of Mediterranean dates, which are strangely popular in Eastern European cuisine. My charoset adds texture with sesame and nigella seed, and acidity with sumac and sherry vinegar, which are also more preservative than traditional lemon juice. It could easily be served throughout the year and would be excellent as a cake filling or with cold meats or roasts. And please stay away from cheap sweet wine, a quality sweet port or sherry, something you’d enjoy drinking, is what your charoset deserves.


2 medium granny smith apples, peeled, cored, 1/4 inch dice

1/2 cup coarsely chopped toasted and salted cashews

1 tsp aleppo chile flakes

*alternatively puree 1 cup pitted medjool dates with the sweet wine and however much water is necessary to blend (this also makes a great sandwich spread, cake filling, addition to stews, sauces, tagines, etc.)

In a mixing bowl combine all ingredients using a spatula and refrigerate until serving. Can be prepared up to 24 hours ahead of time.

For more on Lior and La Boite, his extraordinary biscuit and spice shop in NYC, click here.

2. Elana Horwich peaked our curiosity with her Moscato Spice Charoset. This slightly bubbly vino from Piemonte, Italy, adds a zesty dimension to the charoset you thought you knew. Elana writes at Meal and a Spiel and teaches cooking classes from her base in Beverly Hills and across the USA.

3. Check out April Fulton’s post here for a Mexican cocktail. Imagine charoset (sort of) in a shaker, combined with Passover friendly tequila, and poured into your prettiest glasses. L’Chaim!

4. Einat Admony’s Moroccan Inspired Charoset

Cooked apples are a subtle but distinctive flavor and texture changer in Einat’s charoset. The sum of its parts are more interesting than they seem here. Liz brought it to a friend’s Shabbat dinner and everyone begged for the recipe. Here it is:


3 medium Granny Smith apples, peeled, cored and halved.

1 cup walnut halves, lightly toasted, cooled and coarsely chopped

1 cup pistachios, lightly toasted, cooled and coarsely chopped

5 dates, pitted and chopped

Combine apples and wine in stainless steel pan. Simmer on medium heat until apples can be pierced easily with a fork. Do not overcook.

Remove apples from wine, cool and cut into small cubes. Cool wine reduction and set aside.

In a large bowl, stir all ingredients together, slowly moistening with wine until desired texture is reached.

Store, covered, at room temp or in refrigerator if using the next day. Bring to room temp before serving.

Refrigerate leftovers in airtight container.

Einat is the Chef/Owner of Balaboosta, Bar Bolonat, Combina and the Taim restaurants in NYC. Her cookbook is Balaboosta: Bold Mediterranean Recipes to Feed the People You Love. For more on Einat click here.

5. Jennifer Abadi brings a burst of sunny orange and distinctive sweet/tart/floral flavors to her Syrian recipe here. After a slow simmer of orange juice and apricots she combines lemon juice with fragrant orange blossom water in this ode to her family’s culinary traditions.

Read more about Jennifer’s Sephardic cooking classes, her first cookbook, her Passover cookbook that’s in the works and more, all on her blog, Too Good To Passover.

6. Tami Weiser, The Weiser Kitchen, is a food anthropologist, chef, culinary instructor and writer. See how she connects this California Charoset, fragrant with Asian pears, pomegranate molasses, pistachios and cardamom, to the large Persian community in Los Angeles here.

7. Pomegranate Apple Charoset, Shannon Sarna

Shannon: Traditional Ashkenazi Passover foods can lack freshness and color: matzah balls, potato kugel, matzah brei…the list goes on and on. By the time Passover arrives in the spring, I am craving some bright colors and flavors, which is why the beautiful reddish-pink tartness of the pomegranate in this recipe is such a welcome sight and taste. If you want to make this recipe just a tad more special, add candied walnuts instead of plain walnuts to the mix. It adds a touch of a salty-sweet element.


4 gala, fuji or red delicious apples, peeled and diced

1 cup walnut halves (or candied walnuts)

1/3 cup Manischewitz wine (or other sweet wine)

1 tsp lemon or orange zest

For a chunkier charoset, place all ingredients in a large bowl and mix well. Allow to sit in the fridge several hours so flavors marry.

For a less chunky version, place apples, walnuts, wine, pomegranate juice and citrus zest in a food processor fitted with blade attachment. Pulse until desired consistency, adding more wine and juice as needed.

Scrape mix into bowl and add pomegranate seeds. Place in fridge for several hours before serving.

Shannon Sarna is Editor of The Nosher. Born to an Italian mother who loved to bake, a Jewish father who loved to experiment, and a food chemist grandfather, loving and experimenting with diverse foods is simply in her blood. For more on Shannon click here.

8. And finally, Tori Avey created a brilliant twist on traditional Ashkenazic charoset in this recipe for Apple Cinnamon Charoset with Candied Walnuts. Tori leaves the walnuts out of the mix altogether and uses them as a crunchy topping at the end. She first candies the nuts and seasons them with cinnamon, allspice, and cayenne for a kick at the finish. If anyone is feeling drowsy at the Seders, this should definitely help.

For more on Tori Avey and her fascinating work as a culinary historian, food blogger and lots more click here.

Thank you, to my trusted contributor Katy Morris, for her assistance on this post. Teamwork is a beautiful thing. xo Liz

We would LOVE to know about the charoset recipes you hold dear. Are they family recipes or twists on Ashkenazic or Sephardic traditions? Leave comments below so we can share your charoset stories.

Tuesday, June 28, 2011

CSA 2011 - Week 1

With all the rain coming in and cool temperatures, the early season plants are in heaven. Your share this week is a spring-like bounty.

sugar snap peas
snow peas
pea shoots/tendrils -- see below
radish bunch
bunch swiss chard
5 garlic scapes
2 green garlic
scallions/green onion tops

herbs: dill, parsely, oregano, thyme, sage, mint, lavender, chamomile
flowers: yarrow, zinnia, mint, asters, shallot and scallion flowers
Notes on the share: Sugar snap and snow peas are great for fresh eating, but are welcome additions to stir-fries, pastas, and cold salads. I was rocking some wheatberry-sugar snap salad earlier this week-- a good jaw workout indeed! Pea shoots are tasty, artsy little additions to salads or garnishes. The twining tendrils can be added to tiny bouquets, too-- they'll hold for a week or so in a vase.

I am personally not a big fan of eating swiss chard, so I prefer it in a vase, too. Sacrilege, I know. With some light heat, sauteed with garlic scapes, olive oil, and a little salt and pepper, it's a gorgeous and healthy side. Anyone have any good recipe suggestions to add to the mix?
The best sleepytime tea around is made by steeping lavender and chamomile in hot water. And, Zzzzzz.

Garlic scapes are the seeding, flower stalks that grow from the top of the garlic plant (the heads of cloves are underground bulbs, just like the lillies, daffodils, and amarayllis that also comprise the family Amaryllidaceae family.) Scapes have a nice, mild garlic flavor and a crunchy flavor. Try marinating in olive oil/balsamic with S&P, then grilling!! They're also good additions to eggs and stir-fries, and they make a killer pesto. Just replace the basil with chopped garlic scapes. And don't forget your toothbrush. It's pungent stuff! Scapes are impressive in bouquets, too!

Green garlic is just young garlic that hasn't had time yet to bulb up. Some of it is being thinned. All of the allia genus is very photosensitive-- responsive to the amount of darkness per 24 hour period-- and as we slide down from the summer solstice, more of the plant's energy gets dedicated to bulbing (used for storage for next year. needs that energy to make seeds!)
Since we're in the vein, I might as well explain some of the flowers. Most all of the allia (onion/leek/shallot/chive, etc. genus) are biennials, which means they will set seed only in their second year of growth, or after a period of vernalization (4-6 weeks of cold/freezing temps.) This week, there are some lovely globe-like flowers from scallions and shallots-- the shallot flowers have thicker stalks. These are all plants that overwintered from last year, and thus are producing seed stalks/flower heads. These are some of my favorites for their sculptural, sleek lines, as well as their stellar vase life. They will easily last 2-3 weeks in a vase-- just be sure to give them fresh, cold water every few days if the water looks scummy.

As a general rule, warm water will always rush flower buds/heads to open, so if you're looking for longevity, fill your vase with cool water. If you want a bursting bouquet on the table for tonight's dinner, make the water lukewarm!

(sidebar: I know a lot of this information is somewhat pedantic and pedagogical. I apologize!! I do love this stuff, though, and the good news is you can always just keep scrolling down or close out your browser!)
I adore radishes. Besides being ready for harvest in 21 days from germination, they've got some serious kick. Marilyn is still convinced they must have some good antiseptic/detox powers among the likes of ginger, wasabi and garlic for the punch packed into their bite. One of their biggest shortcomings on salad bars and in grocery stores nation-wide is that they don't taste like anything. Not so much the case here. Enjoy!

Here's a tidbit from Suzanne Ashworth in Seed to Seed, "Radishes were considered so important in ancient Egypt that their pictures were inscribed on many pyramid walls. Greeks presented offerings to Apollo which included turnips made of lead, beets of silver, and radishes of gold. Often thought to be native to Asia, radishes appear in artwork and legends in the eastern Mediterranean that date back to 2000 B.C." Fit for kings and gods!

Up next, a little herb tutorial via special request. If you ever, ever have questions about what's in your share, how to store it or use it, please don't hesitate to call or email!

Thanks for your help with CSA, Green Peak Farm members!

Avocado and Baby Gem Salad with a Warm Pancetta and Mustard Dressing

We've had some lovely salad weather these past few days, albeit not as horribly warm and humid as the South East has had. I'm not complaining . . . I hate hot and humid together. I don't find that pleasant at all.

I will take sunny and warm over that any day of the week!!

Today for our lunch I made us a delicious salad, using Baby Gem Lettuce from our garden . . . with some fresh yellow and red cherry tomatoes and a fantastic hot bacon and mustard dressing.

Add to that some creamy sliced ripe avocado and a few chives and we had a fabulous salad that was tasty, colourful and quite filling!

Of course the Toddster wasn't overly happy about the idea of having salad for lunch. Meh! You can please em all!
It didn't stop him from scarfing it all down though.

The bacony mustardy dressing was delicious sopped up with some crusty bread. The tomatoes get a bit squidgy too, but still firm. Don't overheat them . . . you don't want them to cook, just release a bit of their juices. Oh so scrummy!!

Quick, healthy, colourful and very, very tasty!

*Avocado and Baby Gem Salad with a Warm Pancetta and Mustard Dressing*
Serves 4
Printable Recipe

Quick to make and very summery! We had this with some crusty bread. Perfect!

4 TBS olive oil
8 rashers of good quality back bacon, cut into small cubes, or the equivalent
in Pancetta lardons
16 cherry tomatoes, halved (I used a mix of yellow and red)
2 TBS red wine vinegar
2 tsp Dijon mustard
2 tsp grainy Dijon mustard
2 ripe avocados, halved, stoned and sliced
1 TBS coarsely chopped chives
2 baby gem lettuces, washed, dried and leaves separated
4 TBS toasted pinenuts

Heat a skillet over medium heat. Add the bacon or lardons and cook, stirring occasionally until crisp. Add the tomatoes, vinegar, olive oil and mustards. Allow to simmer for several minutes. Arrange the lettuce and sliced avocado on a large platter. Stir the pinenuts and chives into the warm bacon and tomato dressing and pour over top of the salad. Serve immediately!

Marie Rayner

Wheatberry salad with peas, radishes and dill recipe - Recipes

Stearns Farm Cookbook 2020 Recipe Submission Form

Use this form to submit your recipes to the Stearns Farm Cookbook! We want our cookbook to represent how our Stearns Farm community enjoys their CSA share, so we encourage you to share recipes for any type of dish, in any food tradition.

If you’re like us, however, you probably improvise ingredient quantities, cooking times, and the steps you follow. By observing the guidelines below as you fill out the submission form, you can help to ensure that any reader can make your favorite recipe.

General guidelines

  • Each recipe must include at least one ingredient that comes from your summer or winter farm share (fruit from your fruit share counts, too). It does not have to be the main ingredient.
  • Recipes should serve 4-8 people. Estimates are OK.
  • Please submit only recipes that you have cooked yourself.
  • We can only publish original recipes. Because the basics of many recipes are the same, however, we can consider using recipes inspired by another source if your version is substantially different from what was published. If you got the idea for your recipe from a published source, please include a reference to the original source (either a link, if it is from a blog or website, or the title and author of the cookbook you used) and include a note about what you have changed. Do not submit recipes that you cook step by step from a recipe published by someone else.
  • Include your name and a way to contact you in case we have questions.
  • Please see our sample recipe for an example of how to write yours.

Recipe submission form
(Fields with * are required)

Watch the video: το γλυκό της γιορτής μου ΠΑΣΤΑ ΤΣΙΖΚΕΙΚ ΣΟΚΟΛΑΤΑΣ ΧΩΡΙΣ ΨΗΣΙΜΟ ΧΩΡΙΣ ΒΡΑΣΙΜΟ Cheesecake CHOCOLATE (August 2022).