BEANS and GREENS

 

Perfect for a side dish or an appetizer and a great way to eat some healthy greens. Be sure to serve with a side of toasted bread to sop up they yummy garlic sauce!

 

INGREDIENTS:

15 oz can of cannellini beans or navy beans
1 small head of fresh escarole
3 cloves of garlic, minced
1/4 cup chicken broth
1/8 teaspoon nutmeg
1/4 cup parmesan cheese
red pepper flakes (add at your liking- more or less if you like it spicy)
extra virgin olive oil

DIRECTIONS:

-Separate and wash the head of escarole.
-Roughly chop the escarole and set aside.
-In a large pot over medium low heat, warm 1 tablespoon of olive oil.
-Add garlic and cook for 5 minutes until soft, but not browned!
-Add the can of beans (do not drain/rinse!) to the pot and stir.
-Add chicken broth and chopped escarole to the pot.
-Mix contents and cover with a tight fitting lid.
-Let cook until greens are wilted and tender and mixture is creamy, about 10-15 minutes.
-Add in nutmeg, cheese, and red pepper flakes and stir until combined.

SHOUT OUTS:

This recipe was inspired by a delicious Beans and Greens appetizer I used out to eat at a nearby Italian restaurant.

TIPS and ADAPTATIONS:
-Frozen spinach tastes just as yummy when used in place of escarole.
-Want to add more creaminess to the dish? Toss in a few tablespoons of cream cheese or a few triangles of laughing cow cheese.
-If you wish to drain/rinse the beans (for less sodium) just add a few more splashes of broth and some cream cheese/laughing cow cheese triangles.
 

ROASTED BUTTERNUT SQUASH and BROCCOLI FARRO with BRIE

The cool autumn weather is here, and that means it's time to start indulging into some warm comfort food! This decadent vegetarian dish is so hearty, you won't even miss the meat! Nutty roasted broccoli combined with the slightly sweet taste of the butternut squash is paired perfectly with creamy, savory brie. Serve it as a main dish or a side dish, and win over the hearts, and stomachs, of all.

INGREDIENTS:
1 lb of butternut squash, peeled and cut into 1/4" cubes
1 head of broccoli, cut into bite sized florets
1/2 small onion, small diced
2 cloves garlic, minced
1 1/2 cups farro
7-8 oz. of brie, cut into 1/2" cubes
1/2 cup chicken broth
1/2 cup frozen chopped spinach, thawed and drained/squeezed of moisture
2 tbs. parmesan cheese
salt and pepper
extra virgin olive oil

DIRECTIONS:
-toss cubed squash and broccoli florets in about 2 tbs. olive oil
-salt and pepper the vegetables, toss to coat
-place the vegetables on a baking sheet in a single layer and cook for 20-25 minutes in a 400 degree oven, until vegetables start to brown
-meanwhile, put the farro in a large pot, cover with water (about 1 inch above the farro)
-bring farro water to a boil, then cover and reduce heat to low, cook for 20 minutes, drain
-in a medium sized skillet, saute the garlic and onions in 1/2 tbs. olive oil over medium-low heat
-after 15-2o minutes of sauteing the garlic and onions, add the chicken broth and brie
-keep temperature low, allow brie to start to melt
-put farro back in cooking pot
-add broth and cheese mixture, roasted vegetables, spinach, and parmesan to the farro
-stir until farro is completely coated with cheese
-serve with a sprinkle of cayenne pepper for a little added heat, or paprika for no heat
-enjoy!

serves 4 as a main dish

SHOUT OUTS:
I created and perfected this meal after a beautiful autumn weekend in Brevard, North Carolina, when the butternut squash was bountiful!

TIPS and ADAPTATIONS:
-Delicious for a main dish, and perfect for a side dish as well.
-Pour into a casserole dish, refrigerate, and warm in the oven for eating later (easy to take to your next pot-luck dinner too!).
-You may need to roast the vegetables using 2 baking sheets if it won't all fit onto one large one.
-If you buy a whole butternut squash, cut off both ends, peel away the thick skin (until you see a bright orange color!), scoop out seeds (like a pumpkin), and then cube. HOWEVER a lot of grocery stores now sell already peeled, seeded, and cut fresh butternut squash in their produce section- so take the shortcut if you can! You will just have to cut it down to the 1/4" pieces.
-Want to boost the protein level? Add some cubed cooked chicken or a can of drained and rinsed cannellini beans.
-If you do buy a whole squash, save the seeds! Separate them from the strings and bits of squash, rinse and dry, toss with a little bit of olive oil, salt, and pepper, and place on a baking sheet. Cook at 400 degrees for about 20 minutes (like you would pumpkin seeds). Use them to garnish your farro, or just eat them as a tasty snack!
-You can use ALL of the brie, even the powdery-white outside; no need to cut it off!
-Can’t find brie? Try melting in 7-8 oz. of cream cheese, goat cheese, or camembert
-I have also used goat's milk brie before- just as tasty!
-If you simply can't find a butternut squash, try the recipe with a yellow summer squash, a zucchini, or even a sweet potato!
-Leftovers? Mold them into 'cakes' and pan fry, serve with an egg for breakfast
-Can't find farro? Toss with some orzo, Israeli cous cous, brown rice, or pasta!

[whole butternut squash]

HEIRLOOM BARLEY SALAD

who doesn't love the classic mozzarella, tomato, and basil summer salad? well this spin on the salad gives you the added benefits of protein and grains! the light, nutty flavor of the tiny pearly barley blends great with bright vinegar flavors and the colorful heirloom tomatoes are just as appealing to the stomach as they are to the eyes! bring a bowl of this to your next picnic, and it'll be the star of the show, as will you!

INGREDIENTS:
1 cup pearl barley, rinsed and drained
2 cups water
1 1/2 tbs. extra virgin olive oil
3 tbs red wine vinegar
2 tbs balsamic vinegar
2 tbs diced red onion
1 1/2 cups mini heirloom tomatoes
1 cup baby bocconcini mozzarella (approximately 10 pieces)
1/3 cup chickpeas, drained and rinsed
5-6 fresh basil leaves, chopped

DIRECTIONS:
-boil water in a medium sized pot, add barley, and reduce heat to low
-cover pot and cook barley on low for approximately 35 minutes, until all the water is absorbed into the barley
-transfer the barley into a large mixing bowl, add 1 tbs each of red wine vinegar and balsamic vinegar, mix to coat
-add olive oil, and a few shakes of salt and pepper, mix, and place in refrigerator until cool
-quarter tomatoes and bocconcini and add to cooled barley
-mix in onions, chickpeas, and basil
-add the remaining 2 tbs of red wine vinegar and 1 tbs of balsamic vinegar right before serving
-enjoy!

serves approximately 8 people as a side dish

SHOUT OUTS:
this dish was inspired by the colorful, tiny heirloom tomatoes at Trader Joe's.

TIPS and ADAPTATIONS:
-can't find baby heirloom tomatoes? use any small tomato you can find or have on hand: grape tomatoes, cherry tomatoes, or even chop up one large tomato (just be sure to remove the seeds from a larger tomato)
-you can also use larger pieces of bocconcini if you cannot find baby sized, just cut the cheese into similar sized pieces as the tomatoes
-if you do not have fresh basil, you may use dried- but only use about a teaspoon
-instead of chickpeas, use cannellini beans!
-try the salad with other whole grains like farro or quinoa

ITALIAN FLAG FARRO SALAD

Looking for a yummy, new side dish to bring to your next picnic? Well, here it is! No need to worry about letting this salad sit out on a buffet, since it's not a mayonnaise covered potato or macaroni salad. The farro and edemame in it are 2 foods high in protein, and low in calories. Plus, this dish is great as a make-ahead meal, since it needs to sit in the fridge and cool down anyways. This light, healthy salad is perfect for your next hot summer meal!

INGREDIENTS:
1 lb farro
1 cup edemame, shelled
4 inches of an english cucumber, cut into small cubes
1/2 red bell pepper, cut into small cubes
1/4 cup red onion, diced small
4 oz. crumbled feta cheese
1/4 cup plus 3 tbs red wine vinegar
extra virgin olive oil

DIRECTIONS:
-put the farro into a medium sized pot
-fill pot with water, about an inch over the farro
-bring to a boil, then reduce heat to low/simmer and give a quick stir
-cover with a tight fitting lid and cook for 20 minutes
-poor farro into a colander and drain off excess water
-once drained, poor farro into a large mixing bowl
-add 3 tbs of red wine vinegar and 2 tbs olive oil while farro is still hot
-place in fridge for atleast 1/2 hour until mixture is cooled
-once cooled, mix in red pepper, cucumber, edemame, onions, feta, and 1/4 cup vinegar
-season with about 1/2 tsp. salt and 1/4 tsp. ground pepper
-serve cooled, and enjoy!

serves approximately 8-10 people as a side dish

[raw farro grain]

SHOUT OUTS:
this recipe was inspired from a picture off an advertisement out of a magazine

TIPS AND ADAPTATIONS:
-mix up the mix-ins: add black beans, carrots, and tomatoes to the items listed above or make it greek style by using kalamata olives, sundried tomatoes, feta, and cucumbers
-make it the day before; just simply add the peppers, cucumbers, edemame, onions, feta, and additional vinegar just before you serve it
-farro should be found by the whole grain section of the grocery store, near the rices or in the organic section
-whole grains: wheatberries, barley, and quinoa and pastas: cous cous or orzo can replace the farro if need be