Jessica Meyers Altman

Cardamom Apple Oatmeal Bread

Jessica Meyers Altman Cardamon Apple Oatmeal Bread 2.jpg

Chef: Jessica Meyers Altman, GardenFreshFoodie.com

Makes: 8-10 Servings

Prep Time: 15 minutes

Cook Time: 45 minutes

Total Time: 1 hour


INGREDIENTS

  • 2 flax eggs =2 T ground flax seeds + 6 T water, let sit until thickened, about 10 minutes (grind whole seeds in a coffee grinder, or purchase already ground meal.)

  • 2/3 c almond milk

  • ½ c maple syrup

  • 3 T apple sauce (sugar fee or homemade)

  • 2 ½ c whole oats (divided, see instructions)

  • 1 T baking powder

  • ½ t ground cardamom

  • ¼ t baking soda

  • ½ t salt

  • 1 t ground psyllium husk (can omit, but may make the bread more fragile)

  • Zest of 1 orange, 2 tsp (use the outer part, and stop once you hit the white pith-it’s bitter)

  • 1 apple~1 c, peeled & finely chopped

Jessica Meyers Altman Cardamon Apple Oatmeal Bread 3.jpg

DIRECTIONS

  1. Preheat oven to 350 degrees.

  2. Mix flax eggs and let sit.

  3. Place 1 ½ c of oats into a blender and blend until it creates a flour, about 15 seconds.

  4. Add dry ingredients to a bowl, mix and add apple to coat with flour.

  5. Mix wet ingredients, zest, and add to dry ingredients.

  6. Line loaf pan with parchment/use a non-stick pan and pour batter into pans.

  7. (This recipe made on medium sized loaf, plus a small one (or 3 ½ c of batter). You could also use one large loaf pan (9 x 5) in place of the 2.

  8. Bake at 350 degrees for about 45-60 minutes or until tester comes out clean. I used our convection oven at 325 for 45 minutes.

  9. Allow bread to rest 10 minutes in pan, and then turn out to cool on a rack.

TIPS

  1. Best served warm-and easily reheated the next morning.

  2. Freezes well.




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PP Moroccan Chicpea Stew

Garden Fresh Foodie Moroccan Stew.jpg

Chef: Jessica Meyers-Altman, Garden Fresh Foodie

Makes: 6 servings

Prep Time: 20 min

Cook Time: 30 min

Total Time: 50 min

INGREDIENTS

  • 3 c of chickpeas

  • 1 ½ c of onions (about 2 smaller onions)

  • 1 c of peeled and diced parsnip (about 1 large one)

  • 3 c peeled and cubed sweet potato (about 2)

  • 3 c peeled and diced eggplant

  • 2 c medium diced carrot

  • 2 T tomato paste

  • 1 T garlic, minced

  • 2 t cumin

  • 2 t coriander

  • 1 t turmeric

  • 1 t cinnamon

  • ½ t chili flakes

  • ½ c raisins

  • 1 ½ t kosher or sea salt

  • ½ t black pepper

  • 2-3 c vegetable stock

  • 1 c diced green olives

  • 1 can of artichokes, drained and sliced into quarters

  • Juice and zest of 1 orange (about 4 T of fresh orange juice)

  • Fresh parsley and/or cilantro

DIRECTIONS

  1. Start with a hot pan, add in onion, cook with a little water until translucent.

  2. Add in garlic and spices, and sauté until fragrant.

  3. Add in tomato paste, sweet potato, carrot, parsnip, 2 c of the stock and raisins.

  4. Cook until softened, about 20 min, adding more stock if necessary (not to much, as you don’t want to create a soup).

  5. Add in olives and artichokes, orange zest and juice.

  6. Cook for 10 more min.

  7. Stir in some freshly chopped parsley or cilantro (if your family likes it, mine doesn’t).

  8. Serve on top of quinoa, couscous or rice -we made a great brown rice with a handful of curry leaves, some turmeric and a dash of cumin to go with this. Yum!

Jessica Meyers Altman Byline pic.jpg

Jessica Meyers Altman; Garden Fresh FoodieAssociate Professor of Whole Food Nutrition & Living

"Never doubt that a small group of thoughtful, committed citizens can change the world. Indeed, it's the only thing that ever has." Margaret Mead ~ Visit Garden Fresh Foodie on social media:

Garden Fresh Foodie blog, Instagram , Facebook , Twitter and Pintrest.

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PS/PP Oil Free Apple Slaw

Jessica Meyers Altman PP Apple Slaw.jpg

Chef: Jessica Meyers Altman, GardenFreshFoodie.com

Makes: 20 servings

Prep Time: 20 min




INGREDIENTS

  • 1 head of cabbage, roughly 15-18 c, sliced thinly in strips

  • 4 c shredded carrots (use a food processor for ease)

  • 5 c thinly sliced apples, about 5 apples

  • 1 c apple cider vinegar, (preferably raw/fermented)

  • 2 c fruit juice sweetened (not with sugar) craisins Craisins or dried cherries

  • 2 t kosher or sea salt

  • 1 ½ - 2 t black pepper

  • 1 c minced parsley

  • 2 c pumpkin seeds (sunflower seeds or other nuts work, too), eliminate for Plant Perfect

Jessica Meyers Altman Apple Slaw 2.jpg

DIRECTIONS

  1. Place all ingredients except parsley and seed/nuts into a bowl.

  2. Massage the ingredients by running them for a little while until well mixed and slightly softened.

  3. Add parsley.

  4. When ready to serve add in the seed (do this right before serving so that they keep their crunch).

Jessica Meyers Altman Apple Slaw 3.jpg

TIPS

  1. Serve alongside your favorite dishes!

  2. This would go well with my Asian Sloppy Joe’s (coming soon), Lentil Cassoulet or veggie burgers available under my recipes on PBSNG.

Jessica Meyers Altman Byline pic.jpg

Jessica Meyers Altman; Garden Fresh FoodieAssociate Professor of Whole Food Nutrition & Living"Never doubt that a small group of thoughtful, committed citizens can change the world. Indeed, it's the only thing that ever has." Margaret Mead

Garden Fresh Foodie blog: www.gardenfreshfoodie.com

Instagram: www.instagram.com/gardenfreshfoodie

Facebook: www.facebook.com/gardenfreshfoodie

Twitter: www.twitter.com/gardenfreshfood

Pintrest: www.pintrest.com/gardenfreshfood




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PP INDIAN SPICED SWEET POTATO LATKES: GLUTEN FREE AND PLANT BASED

Jessica Meyers Altman Latkes 5.jpg

Chef: Jessica Meyers Altman, GardenFreshFoodie.com

Makes: Serves 26-27

Prep Time: 15 min

Cook Time: 28 min

Total Time: 43 min




INGREDIENTS

Jessica Meyers Altman Latkes 2.jpg
  • 4 c shredded unpeeled sweet potatoes (Use a food processor and this is a breeze! Make sure ou wash them well and use organic potatoes)

  • 1/3 c oat flour

  • ½ c grated onion (you can do this in a food processor too.)

  • ¼ c chopped parsley

  • 3 T fresh lemon juice

  • 4 flax eggs (Combine ¼ c ground flaxseed, and 3/4c of water.) Allow to sit for at least 10 min to thicken.

  • ¾ t salt

  • 2 t garam masala (Indian curry spice) If you don’t have this seasoning, you can add ¼ t of coriander, cardamom, cinnamon, allspice, 1 t cumin to make your own curry blend.

  • Black pepper to taste

DIRECTIONS

  1. Combine all ingredients in a bowl and mix well (we’ve even mixed this up the night before and kept batter in the fridge.)

  2. If baking, preheat oven to 375. (use a non-stick baking pan or a pan lined with parchment).

  3. Form small-medium sized pancakes, patting batter down only slightly. Small pancakes are easier to manage and make great appetizer-sized portions. We used a cookie scoop to make our pancakes uniform ad used the underside of the scoop to press down the latkes.

  4. Bake the 1st side for 20 minutes. (Because these are plant-based, they need to be cooked well on the 1st side before flipping.)

  5. Flip, and press down a little and bake for 8 min more.

  6. Serve hot with apple sauce or cranberry sauce.

Jessica Meyers Altman Latkes 4.jpg

TIPS

  1. These freeze VERY well. To freeze: place on a cookie sheet lined with parchment and put into freezer for a few hours to firm up. Remove and put into freezer container, lining each layer with way paper. You can also “vacuum” seal them.

  2. To reheat: Preheat oven to 350 degrees. Take latkes straight from the freezer and place on a non-stick cookie sheet to reheat until warm (about 10-15 min).

Jessica Meyers Altman; Garden Fresh FoodieAssociate Professor of Whole Food Nutrition & Living"Never doubt that a small group of thoughtful, committed citizens can change the world. Indeed, it's the only thing that ever has." Margaret Mead

Garden Fresh Foodie blog: www.gardenfreshfoodie.com

Instagram: www.instagram.com/gardenfreshfoodie

Facebook: www.facebook.com/gardenfreshfoodie

Twitter: www.twitter.com/gardenfreshfood

Pintrest: www.pintrest.com/gardenfreshfood

Jessica Meyers Altman Byline pic.jpg
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PS Pomegranate Pistachio Quinoa

Jessica Meyers Altman Pomegranite Pistachio Quinoa #1.jpg

Chef: Jessica Meyers-Altman; GardenFreshFoodie.com

Makes: 7 c

Prep Time: 15 min

Cook Time: 20 min

Total Time: 35 min




INGREDIENTS

  • 2 c dry quinoa, soaked for at least 4 hrs, or overnight, drained

  • 4 c water/vegetable broth

  • 1 c small diced celery

  • ½ c small diced red onion

  • Zest of 1 lemon, juice of 2 (about ½ c)

  • 1 c pomegranate seeds

  • 2/3 c golden raisins, soaked for 5 min in warm water and drained.

  • 1 c chopped pistachios

  • ½ t sea salt

  • 2 T fresh parsley (or more to taste)

  • Freshly ground pepper if desired

Jessica Meyers Altman Pomegranite Pistachio Quinoa #2.jpg

DIRECTIONS

Jessica Meyers Altman Pomegrantie Quinoa #3.jpg
  1. Make quinoa: Place soaked and drained quinoa into a pot with water.

  2. Bring to a boil and reduce to a simmer.

  3. Cook until water is absorbed and/or quinoa is tender but NOT mushy. (If additional water remains, drain using a mesh colander.)

  4. Let cool for 30 min

  5. Add in remaining ingredients. (If serving right away, add in the pistachios. If you plan on serving this later, add pistachios right before serving to maintain the crunch.

TIPS

  1. Recipe stays fresh in refrigerator for up to one week.

  2. Serve on its own or on top of a salad or a roasted potato.

Jessica Meyers Altman; Garden Fresh Foodie, Associate Professor of Whole Food Nutrition & Living

"Never doubt that a small group of thoughtful, committed citizens can change the world. Indeed, it's the only thing that ever has." Margaret Mead

Garden Fresh Foodie blog: www.gardenfreshfoodie.com

Instagram: www.instagram.com/gardenfreshfoodie

Facebook: www.facebook.com/gardenfreshfoodie

Twitter: www.twitter.com/gardenfreshfood

Pintrest: www.pintrest.com/gardenfreshfood

Jessica Meyers Altman Byline pic.jpg
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PS Lentil Cassoulet or Lentil Mock Meat Loaf

Jessica Meyers Altman Lentil Casserole 2.jpg

Chef: Jessica Meyers Altman; www.gardenfreshfoodie.com

Makes: 10-12 servings

Prep Time: 20 min

Cook Time: 1 hr 20 min

Total Time: 1 hr 40 min


INGREDIENTS

Lentils

  • 1 c lentils

  • 1 ½ water (or more if they look dry while cooking)

  • 1 bay leaf

  • 1 t dried thyme

  • ¼ t salt

Jessica Meyers Altman Lentil Casserole 3.jpg

Remaining Ingredients

1 lb of mushrooms, cleaned with a damp cloth

2 c minced red onion (or white)

2 c chopped red or green peppers (or combo, this is roughly 2 peppers)

½ c chopped banana peppers (can use Pobloano as well)

1 c shredded carrot

¼ c minced garlic

¾ c raw cashews (or almonds)

½ c fresh basil (or whatever fresh soft herb (parsley, cilantro whatever you have on hand, knowing this will change the flavor slightly) or a fresh hardy herb like sage, thyme-using less of these, 2 T. If no fresh herbs on hand, I have also used 2 t of ground sage or Italian seasoning.

1 t dried rosemary, or 1 T fresh

¼ c BBQ sauce

¼ c spicy brown mustard (or dijon)

Season with salt/pepper as desired (taste once mixed)

Topping: siracha &/or some ketchup (use organic) or additional BBQ sauce

Jessica Meyers Altman Lentil Casserole 4.jpg

DIRECTIONS

  1. Preheat oven to 375 degrees.

  2. Place all of the lentil ingredients into a pot, bring to a boil, and then reduce to a simmer until water is absorbed or lentils become tender, about 25-30 minutes. If lentils are softened before all the water is absorbed, then drain extra water, adding more water if they appear dry.

  3. While lentils cook, place cleaned mushroom into a food processor-pulse until finely chapped and dump into a large bowl.

  4. Place cashews into the food processor and pulse until ground into a meal texture, add fresh or dried herbs, rosemary and garlic and pulse until combined, but not mush. Add this to the mushrooms.

  5. Place onions and peppers into processor and pulse until fine, but keep some texture and add to the mushroom mixture.

  6. Add remaining ingredients into the bowl and mix until combined.

  7. Season with salt &/or pepper to taste (if needed) – yes you can taste this version. (No e. Coli or salmonella harboring here!).

  8. Spread mixture into a 9 x 13 pan or 2 glass pie plates, pressing the mixture into place. (If using pie plates, you can save one for another night if desired (can freeze). You can line the dishes with parchment, but I have found this isn’t necessary using glass. If using a metal pan, you may want to line to prevent sticking.

  9. Drizzle top with some siracha and a few drizzles or organic ketchup or BBQ sauce.

  10. Bake uncovered for 1 hr 20 min.

Jessica Meyers Altman Lentil Casserole 1.jpg

TIPS

  1. This dish is great frozen, and/or reheated. To reheat: place loaf onto a stone pizza or baking sheet, or a cooking sheet with parchment. The stone will help the loaf crisp up.

  2. Can be topped with additional ketchup or BBQ sauce, and cook until reheated. Loaf with crisp up.

  3. Serve with a baked potatoes or baked sweet potato fries, and a big salad!

Jessica Meyers Altman; Garden Fresh FoodieAssociate Professor of Whole Food Nutrition & Living"Never doubt that a small group of thoughtful, committed citizens can change the world. Indeed, it's the only thing that ever has." Margaret Mead

Garden Fresh Foodie blog: www.gardenfreshfoodie.com

Instagram: www.instagram.com/gardenfreshfoodie

Facebook: www.facebook.com/gardenfreshfoodie
Twitter: www.twitter.com/gardenfreshfood

Pintrest: www.pintrest.com/gardenfreshfood

Jessica Meyers Altman Byline pic.jpg
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PP or PS Mexican Quinoa

Jessica Meyers Altman Mexican Quinoa Salad.jpg

Chef:  Jessica Meyers Altman; GardenFreshFoodie.com
Makes:  6-8 Servings
Prep Time:  15 min
Cook Time:  20 min
Total Time:  35 min

INGREDIENTS

  • 1 T minced garlic

  • 2 jalepenos , minced and de-seeded

  • 1 c diced red, orange or yellow pepper (total of 1 pepper)

  • 1 c minced red onion

  • 1 15 oz can diced tomatoes or 2 c fresh

  • 1 c quinoa, soaked for 4 hours (or longer), drained and rinsed

  • 1 c water or vegetable broth, or water plus 1 t of my vegetable bouillon

  • 2 c cooked black beans or 1 can, drained and rinsed

  • 1 c frozen organic corn, defrosted (simply run hot water over)

  • 4 c packed greens: kale, swiss chard (green, or spinach, chopped and cooked

  • ½ t cumin

  • ½-3/4 of kosher salt

  • Juice of 1 lime, about 2 T

  • ¼ c cilantro (or parsley)

  • ¼ t cayenne (if desired)

  • Freshly ground pepper to taste

  • Optional PS version: add 1 avocado, diced or add in something crunchy like pepitas (pumpkin seeds) or pistachio nuts

Jessica Meyers Altman Mexican Quinoa Salad 3.jpg

DIRECTIONS

  1. Heat a large skillet. Once hot, add in onions, garlic and 1-2 T water to prevent sticking.

  2. Sauté until slightly golden, add in jalapeno and bell peppers.

  3. Stir in quinoa, beans, broth, tomatoes, cumin, salt and bring to a boil, reduce heat to a simmer.

  4. Cook until quinoa is softened (Not mush), about 15 minutes. Add additional broth if needed.

  5. Fold in corn.

  6. If using spinach, fold in once the quinoa has cooked.

  7. If using kale, blanch in a separate pan and fold in at the end.

  8. Season with freshly ground pepper and cayenne if desired.

  9. Add lime juice and fresh cilantro.

TIPS

  1. Mexican quinoa salad is great on top of a sweet potato, salad or stuffed in peppers as a protein packed, plant-based and oil-free dish.

Jessica Meyers Altman; Garden Fresh Foodie
Associate Professor of Whole Food Nutrition & Living
"Never doubt that a small group of thoughtful, committed citizens can change the world. Indeed, it's the only thing that ever has."  Margaret Mead

Garden Fresh Foodie blog: www.gardenfreshfoodie.com
Instagram:  www.instagram.com/gardenfreshfoodie
Facebook: www.facebook.com/gardenfreshfoodie
Twitter: www.twitter.com/gardenfreshfood
Pintrest:  www.pintrest.com/gardenfreshfood

Jessica Meyers Altman Byline pic.jpg
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PP Winter Vegetable Vindaloo

Jessica Meyers Altman Winter Vindaloo.jpg

Chef:  Jessica Meyers Altman, Garden Fresh Foodie
Adapted from Vegan Richa
Makes:  4 Servings
Prep Time:  15 min
Cook Time:  30 min
Total Time:  45 min

INGREDIENTS

Spice Blend

  • ½ t cumin seed
  • ¾ t mustard seed
  • 1 t Sichuan peppercorns (these have a floral taste that is different from traditional peppercorns, if you don’t wish to purchase, then use regular)
  • ½ t red pepper flakes
Jessica meyers Altman Winter Vindaloo #4.jpg

Vindaloo

  • 1 ½ c minced red onion
  • 22 oz of canned, diced tomatoes (this is most of a 28 oz can, when doubling, I use 1-28 oz can + 1 15 oz can)
  • 1 ½ T garlic minced
  • 1 ½ T ginger, peeled and minced
  • ½ t ground cardamom
  • ½ t turmeric
  • 1 t paprika
  • 4 T apple cider vinegar
  • ¼ t fenugreek (Indian spice, found as a whole seed)
  • 2 c cauliflower, packed as florets
  • 1 c diced carrots
  • 1 c diced red potatoes
  • ½ t salt
  • ½ c water
  • Optional:  add in some fresh greens like spinach, kale, Swiss chard
  • 1 c peas fresh/frozen (thawed
  • ½ lemon juiced
  • Fresh cilantro for garnish
Jessica Meyers Altman Winder Vindaloo #2.jpg

DIRECTIONS

  1. Place spice blend into a hot pan and heat until seeds begin to pop (be sure they do not burn)
  2. Remove spices and place into a spice grinder (coffee grinder works)
  3. Heat a heavy bottom pot, once hot, add onion, garlic and ginger plus 2-4 T water so onions do not stick.  Sauté until slightly golden.
  4. Add ground spice blend and remainder of vindaloo ingredients except peas, cilantro and lemon juice.
  5. (If needed, add a little more water.)
  6. Once vegetables have cooked and become softened, about 20-30 mins, stir in optional greens until wilted.
  7. Add peas and lemon juice.  Stir to mix.
  8. Serve over rice, alongside fresh naan, daal and or chana masala.
Jessica Meyers Altman Winter Vindaloo #3.jpg

Jessica Meyers Altman; Garden Fresh Foodie
Associate Professor of Whole Food Nutrition & Living
"Never doubt that a small group of thoughtful, committed citizens can change the world. Indeed, it's the only thing that ever has."  Margaret Mead

Garden Fresh Foodie blog: www.gardenfreshfoodie.com 
Instagram:  www.instagram.com/gardenfreshfoodie
Facebook: www.facebook.com/gardenfreshfoodie
Twitter: www.twitter.com/gardenfreshfood
Pintrest:  www.pintrest.com/gardenfreshfood

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PP Kitchari-Comforting Indian Stew

Chef:  Jessica Meyers Altman; www.gardenfreshfoodie.com
Makes:  8-10 Servings
Prep Time:  20 min
Cook Time:  12 min
Total Time:  32 min

Jessica Meyers Altman; Kitci Indian Stew.jpg

INGREDIENTS

  • 1 ½ c mung beans (soaked for 4 hours)
  • 1 c brown rice
  • 1 ¼ c small diced peppers
  • 2 T minced jalapeno, about 1 pepper
  • 2 c minced onion
  • 4 c medium diced eggplant 
  • 2 c mushrooms (if desired)
  • 2 c diced tomato or 1 15 oz can
  • 1 ¾ kosher salt
  • 1 t turmeric
  • 2 t cumin seed (If you don’t have seed, you can use ground)
  • 1 t fenugreek seed
  • 2 T fresh minced fresh ginger
  • 1 ½ T minced garlic
  • ¾ t chili flake (to taste)
  • 2 curry leaf stalks or 2 bay leaves
  • 8 c water
  • 5 c chopped kale
  • Additional salt/pepper to taste
  • Parsley for serving
Jessica Meyers Altman Kitci Indian Stew #2.jpg

DIRECTIONS

  1. Place all ingredients into a pressure cooker (preferred), or a good-sized pot, except kale.
  2. Pressure Cooker Method
  3. Bring to pressure.  
  4. Turn down to low.  
  5. Set timer for 15 minutes.
  6. Turn off, let pressure drop.
  7. Let kitchari sit for 10 minutes or so for additional water to be absorbed.
  8. Traditional Stove Method 
  9. Bring mixture to boil
  10. Reduce to simmer
  11. Cook until rice and mung beans are no longer hard; about 45 minutes
  12. Regardless of method, after cooked and liquid is absorbed, stir in kale and season with additional salt/pepper if desired.
  13. Top with fresh parsley and serve with a salad.

TIPS

  1. You can use zucchini, cauliflower or a combination of these instead of eggplant.
  2. Keep your fresh ginger in the freezer to increase its longevity.

Jessica Meyers Altman; Garden Fresh Foodie
Associate Professor of Whole Food Nutrition & Living
"Never doubt that a small group of thoughtful, committed citizens can change the world. Indeed, it's the only thing that ever has."  Margaret Mead

Garden Fresh Foodie blog: www.gardenfreshfoodie.com
Instagram:  www.instagram.com/gardenfreshfoodie
Facebook: www.facebook.com/gardenfreshfoodie
Twitter: www.twitter.com/gardenfreshfood
Pintrest:  www.pintrest.com/gardenfreshfood

Jessica Meyers Altman Byline pic.jpg

 

 

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PS The Real-Deal Veggie Burger

Jessica Meyers Real Deal Burger.jpg

Chef:  Jessica Meyers Altman; GardenFreshFoodie.com
Makes:  7
Prep Time:  15 minutes
Cook Time: 25 minutes
Total Time:  40 minutes

INGREDIENTS

  • 1 c cubed sweet potato, cubed and cooked until tender (can use white potato if desired)
  • ½ c fresh or frozen peas, if frozen, thaw
  • 2 c of cauliflower cut into small florets
  • ¼ c green onions
  • 1 T garam masala
  • ½ c almond meal (can use ½ c whole almonds and grind in processor or Vitamix)
  • 3 T red onion, chopped
  • 3 T parsley or basil, minced
  • ¼ c roasted red pepper (1/2 red pepper-or use raw-if so, then add to food processor)
  • ¼ t black pepper
  • ¼ t kosher/sea salt
Jessica Meyers Real Deal Burger 2.jpg

DIRECTIONS

Jessica Meyers Real Deal Burger 4.jpg
  1. Preheat oven to 400 degrees
  2. Cook the potato in boiling water until knife tender
  3. Add cauliflower to food processor and pulse until it looks rice like.  Add in potato, then peas, garam masala, salt, pepper and red onion; pulse.  Add in almond meal and check for consistency (should bind together)
  4. Stir in red pepper, green onion and parsley
  5. Line a baking sheet with parchment or use Silpat (high temp silicone sheet)
  6. Using a 1/3 c, scoop out and create burgers.  Ours made 7.  You can use the back of the measuring cup to slightly flatten the burgers.
  7. Bake for 20 minutes and then flip and cook for an additional 5-7 minutes.
  8. Serve a top a salad or on a roll/gluten free bread add a garlicky dill.  
  9. Top with a mango chutney, avocado (only if PS) or our garden fresh.
jessica Meyers Altman Real Deal Burger.jpg

Jessica Meyers Altman; Garden Fresh Foodie
Associate Professor of Whole Food Nutrition & Living
"Never doubt that a small group of thoughtful, committed citizens can change the world. Indeed, it's the only thing that ever has."  Margaret Mead

Garden Fresh Foodie blog: www.gardenfreshfoodie.com 
Instagram:  www.instagram.com/gardenfreshfoodie
Facebook: www.facebook.com/gardenfreshfoodie
Twitter: www.twitter.com/gardenfreshfood
Pintrest:  www.pintrest.com/gardenfreshfood

Jessica Meyers Altman Byline pic.jpg
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PP Peppers Stuffed with Italian Lentils and Rice

Jessica Meyers Stuffed Peppers.jpg

Chef:  Jessica Meyers Altman; Gardenfreshfoodie.com
Makes:  12 Servings
Prep Time:  20 minutes
Cook Time:  60 minutes
Total Time:  1 hour 20 minutes

INGREDIENTS

For the lentils

  • 1 ½ c brown or green lentils, rinsed
  • 1 ½ c onion, small diced
  • 1 ½ c carrots, small diced
  • 1 ½ c celery, small diced
  • 1 quart of canned tomatoes, or 28 oz can, separate out the liquid and set aside
  • 2 T garlic minced
  • 1 T rosemary, thyme, and oregano
  • 1 t salt, reduced to ½ t if using salted broth
  • 2 bay leaves
  • 2 T tomato paste
  • ¼ t black pepper
Jessica Meyers Stuffed Peppers 3.jpg

For the rice

  • 1 ½ c brown rice
  • 3 c water
  • 3 t freshly prepared bouillon (see recipe on PBNSG or Gardenfreshfoodie.com) or add additional salt and paste to taste
  • 2 T tomato paste

For assembly

  • 10 multi-colored peppers
  • Jarred or freshly prepared pasta sauce (no oil added), about ½ a jar
  • Freshly chopped parsley and crushed red pepper for garnish
Jessica Meyers Stuffed Peppers 2.jpg

DIRECTIONS

  1. To cook rice in a pressure cooker:  place rice, tomato paste, water/broth, and bouillon into a pressure cooker, cover, bring to pressure, reduce heat to low and cook for 12 minutes.   Turn off and let pressure drop.  
  2. To cook in a traditional pot:  bring water/broth to a boil, add in bouillon if using, rice and tomato paste.  Reduce heat to low and cook until water has been absorbed and rice has softened, about 40 minutes.
  3. While rice is cooking make the lentils:  Sauté onions, carrots, celery, herbs & garlic in a good-sized soup pot., along with a little of the reserved tomato juice to prevent sticking.  Add bay leaves and cook until vegetables have softened.  Season with salt, pepper and add in tomato paste.
  4. To the reserved tomato juice, add enough water/broth to measure out 4 cups of liquid.  Add to the pot along with tomatoes and lentils.  Cover and cook until lentils have softened.
  5. Once lentils and rice are finished cooking, add rice to lentils until desired consistency is found.  We added almost all of the rice, leaving a little for a lunch the next day.
  6. While lentils and rice cook, bring a pot of water to boil, along with a pinch of salt.  Slice peppers in half and remove their seeds.  Drop into boiling water and cook for 1 ½ minutes.  Remove from the water.
  7. Pour enough of the jarred tomato sauce into 2 9 x 13” pans to coat the bottom and prevent the peppers from sticking.  Put the peppers into the sauce (we found 10 halves/5peppers fit in each pan).  Fill with lentil stew and top each pepper with 1-2 tablespoons of sauce.
  8. Bake covered at 350 for 30 minutes, uncover and cook for 10 more minutes
  9. Sprinkle with freshly chopped parsley and crushed red pepper if desired.  Serve with a big salad and enjoy those colors!
Jessica Meyers Stuffed Peppers 4.jpg

Jessica Meyers Altman; Garden Fresh Foodie
Associate Professor of Whole Food Nutrition & Living
"Never doubt that a small group of thoughtful, committed citizens can change the world. Indeed, it's the only thing that ever has."  Margaret Mead

Garden Fresh Foodie blog: www.gardenfreshfoodie.com
Instagram:  www.instagram.com/gardenfreshfoodie
Facebook: www.facebook.com/gardenfreshfoodie
Twitter: www.twitter.com/gardenfreshfood
Pintrest:  www.pintrest.com/gardenfreshfood

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PP/PS Tabbouleh Made with Buckwheat

Chef:  Jessica Meyer Altman; Garden Fresh Foodie
Makes:  6-8 Servings
Prep Time:  20 minutes
Cook Time:  12 minutes
Total Time:  32 minutes

 

 

INGREDIENTS

  • 1 c raw buckwheat groats (or could use 1 c quinoa, soaked for 4 hours and drained before cooking)
  • 3 T fresh lemon juice (zest it first)
  • 1 t lemon zest
  • ¾ c chopped parsley
  • ¼ c minced red onion or ½ c chopped scallions
  • 1 c diced heirloom tomatoes
  • 1 c diced cucumber
  • 1 ½-2 T fresh dill, or 1 ½ t dried (fresh is SOOO much better)
  • Dash cayenne
  • 1/3 c pumpkin seeds (or could do toasted pine nuts) (PP would not use seeds or pine nuts)
  • Salt & pepper to taste

DIRECTIONS

  1. Place a pot filled with about 2 quarts of water, a pinch of salt, and buckwheat in a pan and bring to a boil.  Reduce and simmer for 12 minutes (or until grains are soft but not mushy).  Drain and let cool.
  2. Add in remainder of ingredients.  Salt and pepper to taste.  If not serving right away, add pumpkin seeds or pine nuts right before, so that they keep their crunch.
  3. Serve with falafel, chipotle hummus, or any number of dishes.

 

Jessica Meyers Altman; Garden Fresh Foodie
Associate Professor of Whole Food Nutrition & Living
"Never doubt that a small group of thoughtful, committed citizens can change the world. Indeed, it's the only thing that ever has."  Margaret Mead

Garden Fresh Foodie blog: www.gardenfreshfoodie.com
Instagram:  www.instagram.com/gardenfreshfoodie
Facebook: www.facebook.com/gardenfreshfoodie
Twitter: www.twitter.com/gardenfreshfood
Pintrest:  www.pintrest.com/gardenfreshfood

Jessica Meyers Altman Byline pic.jpg
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PP Potato Leek Soup

Chef:  Jessica Meyers-Altman; Garden Fresh Foodie
Makes: 8 Servings
Prep Time: 20 minutes
Cook Time:  20 minutes
Total Time:  40 minutes

 

INGREDIENTS
 
2 lbs of potatoes; washed and cut into cubes (we don’t skin)
4 c of cleaned and chopped leeks
2 c of chopped carrots
1 ¼ c chopped celery
5 c of water
1 ½ - 2 t kosher salt (depending on your taste)
1 T dried dill, or 3 T fresh
1 ½ T chopped fresh garlic
¾ t freshly ground pepper (to taste)
*optional:  milk to thin:  can use soy, almond, or other milk of choice
*optional toppings:  freshly chopped parsley or chives

DIRECTIONS

Place all ingredients into soup pot, except optional milk.  We add 1 12 t of salt, and add more if needed after cooking.
Heat until boiling, and turn down to a simmer until potatoes are softened.
Using a stick blender, or a traditional blender, puree soup until smooth.  If using a traditional blender, be sure to vent soup, as it will expand due to heat.
If soup is too thick, add additional water or milk to thin.  Season to taste with salt and pepper.  
Serve topped with fresh herbs if desired, salad, and a yummy muffin, like a corn muffin. (these had corn and kale added to them.)
Soup can be frozen for up to 6 months.

Jessica Meyers Altman
Associate Professor of Whole Food Nutrition & Living
"Never doubt that a small group of thoughtful, committed citizens can change the world. Indeed, it's the only thing that ever has."  Margaret Mead

Garden Fresh Foodie blog: www.gardenfreshfoodie.com
Instagram: www.instagram.com/gardenfreshfoodie
Facebook: www.facebook.com/gardenfreshfoodie
Twitter: www.twitter.com/gardenfreshfood
Pintrest: www.pintrest.com/gardenfreshfood

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PP or PS Springtime Cauliflower Rice

Chef:  Jessica Meyers Altman; Garden Fresh Foodie
Prep Time:  20 minutes
Cook Time:  15 minutes
Total Time:  35 minutes

 

INGREDIENTS


Pilaf Base

  • 2 c  red onions-about 1 large (could use regular onions, too)
  • 3 c mushrooms, sliced (omit if you are not a fan, of course)
  • 7 c of shredded cauliflower (this is about half of a head of cauliflower-use the left overs to roast up for salads)
  • 2 T garlic (about 3 cloves) minced
  • Several T of water/vegetable broth
  • ¾ t-1t salt
  • 1 lg or sm bay leaves, remove before eating
  • Fresh pepper to taste

2nd step ingredients to Pilaf Base (above)

  • Cauliflower Rice Base
  • 1 c diced bell pepper, we used red and yellow
  • ¾ t dried dill weed
  • 2 c of defrosted peas, or fresh snap peas
  • 2 lemons, juiced, about 4T
  • 4 c of chopped greens (it can be any kind, I used Swiss chard, but have used kale, spinach and collards)
  • 2 c blanched broccoli, chopped (to blanch, boil water, and drop florets into water for 1 minute, until bright green.
  • ½ c fresh parsley
  • 2 T fresh dill (or more to taste)
  • Additional salt/pepper as desired
  • Serving:  freshly chopped scallions, nuts for serving (this would make the recipe Plant Strong):  pistachios, slivered almonds, or pumpkin seeds.

DIRECTIONS

  1. Shred the cauliflower in a food processor by placing florets in and hitting pulse until finely shredded (but not mush)
  2. Heat a large pan, like a wok.  Add onions along with a little broth/water to help saute (not too much, as you want the onions to caramelize slightly, about 2 T.
  3. Saute onions until translucent, then add mushrooms, and garlic
  4. Add in cauliflower and a bay leaf
  5. Saute until cauliflower softens, adding in broth/water as needed to prevent sticking, but just enough to soften the rice without getting too watery
  6. Add salt/pepper to taste
  7. Add Spring Rice Ingredients (remaining ingredients) quickly to prevent overcooking
  8. After making the cauliflower rice pilaf, add in peppers and dried dill, and saute until slightly softened, about 2-3 minutes
  9. Add greens and lemon juice, with a few T of water (if needed) to allow greens to wilt.
  10. When finished, add broccoli, parsley, peas, and fresh dill.  Season with salt/pepper, if needed.
  11. Serve topped with scallions, (this next addition would make the recipe PLANT STRONG) and/or slivered almonds, pistachios (what I used), toasted pine nuts, or pumpkin seeds & enjoy! 

TIPS

  1. If desired, add in some chickpeas for additional protein.  
  2. Great on top of a salad, sweet potato
  3. or as a side dish.
  4. For a different take on this base, try my Indian Cauliflower Rice Bowl.

Jessica Meyers Altman
Associate Professor of Whole Food Nutrition & Living
"Never doubt that a small group of thoughtful, committed citizens can change the world. Indeed, it's the only thing that ever has."  Margaret Mead

Garden Fresh Foodie blog: www.gardenfreshfoodie.com 
Instagram www.instagram.com/gardenfreshfoodie
Facebook: www.facebook.com/gardenfreshfoodie
Twitter: www.twitter.com/gardenfreshfood
Pintrest: www.pintrest.com/gardenfreshfood

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PS Lentil Cassoulet or Lentil Mock Meat Loaf

Chef:  Jessica Meyers Altman; GardenFreshFoodie.com
Makes:  10-12 Servings
Prep Time:  20 mins
Cook Time:  1 hour 20 minutes
Total Time:  1 hour 40 minutes

INGREDIENTS

Lentils

  • 1 c lentils
  • 2 ½ c water (or more if they look dry while cooking)
  • 1 bay leaf
  • 1t dried thyme
  • ¼ t salt

Remaining Ingredients

  • 1 lb mushrooms, cleaned with a damp cloth
  • 2 c minced red onion (or white)
  • 2 c chopped red or green peppers (or combo, this is roughly 2 peppers)
  • ½ c chopped banana pepper (this was 2 of our banana peppers)  or you can use another medium spiced
  •        pepper like a Poblano as well
  • 1 c shredded carrot
  • ½ c minced garlic
  • 3/4 c raw cashews (or almonds)
  • ½ c fresh basil (or whatever fresh soft herb; parsley, cilantro, whatever you have on hand, knowing this      
  •      Will change the flavor slightly) or a fresh hardy herb like sage, thyme-using less of these,          2 T if no fresh herbs are on hand, I have also used 2 t ground sage or Italian seasoning
  • 1 t dried rosemary, or T fresh
  • ¼ c BBQ sauce
  • ¼ c spicy brown mustard (or Dijon)                                                                                       Season with salt/pepper as desired (taste once mixed)
  • Topping:  Siracha &/or some ketchup (use organic), or additional BBQ sauce

DIRECTIONS

  1. Preheat oven to 375
  2. Place all of the lentil ingredients into a pot, bring to a boil, and then reduce to a simmer until water is absorbed or lentils become tender, about 25-30 minutes.  If lentils are softened before all water is absorbed, then drain extra water, or conversely, if they appear dry,  add more water.
  3. While lentils are cooking, place cleaned mushroom into a food processor-pulse until finely chopped, and dump into a large mixing bowl.
  4. Place cashews into the food processor and pulse until ground into a meal texture, add fresh or dried herbs, rosemary, and garlic and pulse until combined, but not mush.  
  5. Add this to the mushrooms.
  6. Place onions and peppers into the processor and pulse until fine, but keep some texture, and add to mushroom mixture.
  7. Add remaining ingredients into the bowl and mix until combined.  Season with salt and/or pepper to taste (if needed)-yes you can taste this version (no E. Coli or salmonella) Spread mixture into a 9 x 13 pan or 2 glass pie plates, pressing into place.  If using the pie plates, you can save one for another night if desired (can freeze).  You can line the dishes with parchment, but I have found this isn’t necessary if using glass.  If using a metal pan, you may want to line to prevent sticking.  
  8. Drizzle top with some siracha and a few drizzles of organic ketchup or BBQ sauce
  9. Bake uncovered for 1 hour 20 minutes.
  10. This is great frozen, and/or reheated.  To reheat:  place loaf onto a stone pizza or baking sheet, or cookie sheet with parchment.  The stone will help the loaf crisp up.  Can be topped with additional ketchup or BBQ sauce, and cook until reheated.  Loaf with crisp up.  Serve with baked sweet potatoes or baked sweet potato fries, and a big salad! 

TIPS

  1. Lentils make awesome weeknight lentils on their won to use for salads (see my Arugula Winter Salad) or sweet potato toppers.  
  2. Mix lentils in with some greens and you have a full meal.

Jessica Meyers Altman
Associate Professor of Whole Food Nutrition & Living

"Never doubt that a small group of thoughtful, committed citizens can change the world. Indeed, it's the only thing that ever has."  Margaret Mead

Garden Fresh Foodie blog: www.gardenfreshfoodie.com 
Instagram www.instagram.com/gardenfreshfoodie
Facebook: www.facebook.com/gardenfreshfoodie
Twitter: www.twitter.com/gardenfreshfood
Pintrest: www.pintrest.com/gardenfreshfood

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PP Spinach Lentil Chickpea Masala with Millet

Chef:  Jessica Meyers Altman; Garden Fresh Foodie
Makes:  4-6 Servings
Prep Time:  25 minutes
Cook Time:  30 minutes
Total Time:  55 minutes

INGREDIENTS

Sauce

  • 1 ½ c minced red or yellow onion
  • 2 ¼ t garam masala (common Indian spice)
  • ½ t cinnamon
  • ½ t cardamom
  • ¾ t cumin
  • ¼ t red chili flake
  • 3 c of diced tomatoes (fresh) or 1 quart plus 1 pint canned tomatoes, juice poured off and reserved to be
  •       added to cooking water.
  • 5c packed spinach or other in-season green like Swiss chard
  • 6 good size cloves of garlic or 3 T minced garlic (or can use ½ c in-season garlic scapes)
  • 1 ½ - 2” knob of fresh ginger (about 2 T)
  • ½ t fresh peppercorns (or ground pepper to taste)
  • 1 ½ T apple cider vinegar
  • 1 ½ c water (or more to create a thinner sauce)

Stew

  • 1 ½  c water, includes the reserve tomato juice if using canned tomatoes
  • 3/4  t kosher or sea salt
  • ¾ c  red lentils
  • 3 ½ c cooked chickpeas (2-15 oz cans, washed and drained if using canned)
  • ½ c dry millet (or could use rinsed and soaked quinoa, couscous, or 1 c cooked brown rice)
  • 1 -2 T fresh lemon juice to taste
  • Additional spinach or other greens to stir in at end, and fresh cilantro or parsley to serve

DIRECTIONS

  1. Place onions into a large hot Dutch oven or stock pot with 2 T water.  Saute’ until onion has softened and is translucent.
  2. Add garam masala, cinnamon, cardamom, and cumin.  
  3. Mix well and cook for another minute (keep this pot, as you’ll add everything back into it)
  4. Add remaining sauce ingredients into blender, along with onion mixture.  Blend, adding additional water to thin if necessary.
  5. Add lentils, millet, and chickpeas, along with reserved tomato liquid and additional water, equaling 1 ½ c.
  6. Pour in ¾ of the sauce mixture, reserving the remaining to be poured in at the end.  Bring to a boil, and reduce heat to low and simmer for about 30 minutes.
  7. When millet and lentils are tender, stir in the remaining sauce, additional greens (if desired), and fresh lemon juice.  Heat until warmed throughout, about 3 minutes (making sure you don’t overcook and lose the green nutrients).
  8. Serve with a beautiful side salad.  This is great the next day and even cold!

Jessica Meyers Altman
Associate Professor of Whole Food Nutrition & Living

"Never doubt that a small group of thoughtful, committed citizens can change the world. Indeed, it's the only thing that ever has."  Margaret Mead

Garden Fresh Foodie blog: www.gardenfreshfoodie.com 
Instagram www.instagram.com/gardenfreshfoodie
Facebook: www.facebook.com/gardenfreshfoodie
Twitter: www.twitter.com/gardenfreshfood
Pintrest: www.pintrest.com/gardenfreshfood

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PP: Veggie Stuffed Mushrooms

Chef:  Jessica Meyers-Altman; Garden Fresh Foodie
Makes:  36 Appetizers
Prep Time:  10 minutes
Cook Time:  15 minutes
Total Time:  25 minutes
 

INGREDIENTS

  • 1 ½ lbs of cremini mushrooms (that’s the baby portabellas)
  • ½ c finely diced red pepper
  • ½ c finely diced red/white onion
  • 1 ½ c if bread crumb of choice, or add in almond meal or rice to help veggies bined (can grind up bread in a food processor to make your own and avoid pre-packaged bread crumbs with preservatives/oils-took me 4 pieces of no oil prepared whole grain bread, and I had left overs)
  • ¾ t salt, pepper, and thyme
  • ½ t turmeric
  • Water/broth to prevent sticking

DIRECTIONS

  1. Wipe clean the mushrooms, and de-stem.  Finely chop up enough of the stems to equal out 1 1/4 c.
  2. Heat pan, add onions and saute until golden, adding in water or broth to prevent sticking.
  3. Add peppers, mushrooms, bread crumbs/almond meal if using and seasonings and saute until softened.
  4. Place mushroom caps on a cookie sheet and add filling to mushroom caps.
  5. Heat oven to 350 and bake for about 15 minutes, until they look softened, and the bread crumbs, almond meal or rice have browned slightly.  If a more crunchy top is desired, place under broiler for 2-3 minutes (be careful not to burn).

Jessica Meyers Altman
Associate Professor of Whole Food Nutrition & Living

"Never doubt that a small group of thoughtful, committed citizens can change the world. Indeed, it's the only thing that ever has."  Margaret Mead

Garden Fresh Foodie blog: www.gardenfreshfoodie.com 
Instagram www.instagram.com/gardenfreshfoodie
Facebook: www.facebook.com/gardenfreshfoodie
Twitter: www.twitter.com/gardenfreshfood
Pintrest: www.pintrest.com/gardenfreshfood

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PS: Date and Nut Bites

Chef:  Jessica Meyers Altman; Garden Fresh Foodie
Makes: 23
Prep Time:  15 minutes

INGREDIENTS

Bites

  • 1 c dates, soaked in warm water for 10 minutes drained
  • ½ c dried cranberries or cherries, soaked in warm water for 10 minutes and drained
  • 1 c raw almonds
  • 1 c raw pecans
  • ¾ t ground cinnamon
  • ¾ t ground ginger
  • 1/8 t sea salt (about a pinch)

Toppings

  • Raw coconut
  • Raw hemp seeds

DIRECTIONS

  1. Place all ingredients into a food processor and pulse until mixture comes together and can be pressed into a ball.
  2. Roll date/nut mixture into bite-sized shapes.  If you moisten your hands, the mixture will stick less.  As an alternative, you could shape these into small bars for something different.
  3. Roll into toppings if desired.
  4. Place on freezer tray, freeze for a few hours until firm, and store. 
  5. These bites are great straight from freezer, or fridge.  They’re best served cold, but can be room temp, too.  I love them as a post-workout snack, dessert, or fast, grab-and-go breakfast treat.

TIP

  1. Be sure not to get cranberries/cherries dried with added sugars (I get my cranberries at our local food co-op and dry my own cherries).  Often, the natural varieties are soaked in apple juice.  When I dry my cherries at home, I add nothing

Jessica Meyers Altman
Associate Professor of Whole Food Nutrition & Living

"Never doubt that a small group of thoughtful, committed citizens can change the world. Indeed, it's the only thing that ever has."  Margaret Mead

Garden Fresh Foodie blog: www.gardenfreshfoodie.com 
Instagram www.instagram.com/gardenfreshfoodie
Facebook: www.facebook.com/gardenfreshfoodie
Twitter: www.twitter.com/gardenfreshfood
Pintrest: www.pintrest.com/gardenfreshfood

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PP: Apple Chia Seed Pudding Parfait

Chef:  Jessica Meyers Altman; Garden Fresh Foodie
Makes:  4 Servings
Prep Time:  5 minutes
Cook Time:  2 minutes
Total Time:  7 minutes
 

Makes:  4 servings
Prep Time: 5 minutes
Cook Time: 2 minutes
Total Time:  7 minutes

INGREDIENTS

Pudding

  • 1 ½ c almond milk (or other non-dairy milk)
  • 1/3 c/2 oz white chi seed (I use this so my kids can’t see the chia seeds, you can use black)
  • ½ t lemon zest
  • ½ t  cinnamon
  • ½ t vanilla
  • 3 oz of dates (4-5)

Parfait

  • 2 cups apples (1 large apple, small dice/cut into bite sized pieces, no need to peel)
  • 1 t cinnamon
  • Water to saute

DIRECTIONS

  1. Place all ingredients into a Vitamix and blend, except assembling ingredients
  2. Saute apples in 1 T of water (just enough to prevent sticking, but not too much to steam, add cinnamon, cook until just softened, about 3 minutes
  3. Layer pudding, apples, pudding, and end with a layer of apples
  4. Top with some pomegranate seeds for holiday color, granola or maple chipotle walnuts for a kick!

TIPS

  1. You can spruce up this dessert any way you choose. Layer my tahini ginger granola(see my site) in between you apple layers (just make sure it’s not a granola loaded with fat, sugar, and oil). Or skip the apples and layer in mangoes, pomegranate seeds, or any other berry that’s in season. Go crazy.
  2. This pudding provides a great base. It’s so good, you can serve it to the kiddos even for breakfast! What kid doesn’t like dessert for breakfast?
  3. In the summer I love to pair it with my strawberry rhubarb compote instead of the apples.

Jessica Meyers Altman
Associate Professor of Whole Food Nutrition & Living

"Never doubt that a small group of thoughtful, committed citizens can change the world. Indeed, it's the only thing that ever has."  Margaret Mead

Garden Fresh Foodie blog: www.gardenfreshfoodie.com
Instagram www.instagram.com/gardenfreshfoodie
Facebook: www.facebook.com/gardenfreshfoodie
Twitter: www.twitter.com/gardenfreshfood
Pintrest: www.pintrest.com/gardenfreshfood

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PS or PP: Buckwheat Salad with Apple Cider Dressing

Chef:  Jessica Meyers Altman; Garden Fresh Foodie
Makes:  6 servings
Prep Time:  20 minutes
Cook Time:  20 minutes
Total time:  40 minutes

INGREDIENTS
  

Apple Cider Dressing

  • 6 T apple cider
  • 1 T mustard
  • ¼ c apple cider vinegar
  • 3 dates, soaked in hot water for 5 minutes, pitted, and drained
  • ¼ t salt
  • scant ½ t ground black pepper
  • 2 cloves garlic (about 1 T)
  • 3 T minced red onion or shallots

Salad

  • 1 c buckwheat groats
  • 4 c water (plus a pinch of salt to the water)
  • ¼ c of pumpkin, sunflower seeds or a combo of both (If you eliminate seeds, this recipe would be PP)
  • 2 c Brussels sprouts, shredded/chopped
  • 2 c shredded carrots
  • ¼ c finely chopped red onion
  • ¼ c chopped fresh parsley
  • 1 firm apple, of your choice, about 1 c chopped
  • 1 c craisins, soaked until plump, and then drained
  • fresh black pepper and salt to taste

DIRECTIONS

  1. Bring pot of water up to a boil, add in buckwheat and cook until tender to taste but not mushy, about 15 minutes. Drain excess water. Set aside and let cool. This can be made a day or 2 ahead.
  2. Place dressing ingredients into a blender and blend until smooth.
  3. Place 2 c of Brussels sprouts into a food processor, and pulse until lightly shredded. Do the same for your carrots. I find the shredding attachment on my food processor to work the best for this.
  4. Place salad ingredients into a large bowl, and mix. Add in salad dressing, mixing as desired. Add ½ c of dressin.g to start, and taste. Add remaining dressing if desired, making sure not to make salad mushy (you may be left with a few T of dressing. Use this for a traditional salad!). Season with salt and pepper to taste.

Jessica Meyers Altman
Associate Professor of Whole Food Nutrition & Living
"Never doubt that a small group of thoughtful, committed citizens can change the world. Indeed, it's the only thing that ever has."  Margaret Mead

Garden Fresh Foodie blog: www.gardenfreshfoodie.com 
Instagram www.instagram.com/gardenfreshfoodie
Facebook: www.facebook.com/gardenfreshfoodie
Twitter: www.twitter.com/gardenfreshfood
Pintrest: www.pintrest.com/gardenfreshfood

Jessica Meyers Altman Byline pic.jpg

 

 

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