Asian Quinoa Salad

This recipe is from our Friendly City Deli Department! It’s a packaged salad that appears in our deli case rotation. Enjoy!

Ingredients

1 1/2 cups Quinoa
2 1/2 cups Water
1 cup Edamame
1 Bell Pepper, diced
1/2 cup Shredded Carrot
1 cup Chopped Red Cabbage
1/2 Bunch Green Onion, sliced thinly
1/2 Bunch Cilantro, minced

Dressing
(Dressing recipe makes more than you need. Use extra on noodles or slaw)

3/4 cup Tamari
3 T Sesame Oil
3 T Rice Vinegar
3 T Sesame Seeds
1 tsp. Grated Ginger
1/2 tsp. Red Pepper Flakes
1 tsp. Salt

Instructions

Boil quinoa in water until all water is absorbed. Once cooked, spread quinoa on a sheet pan to cool. Combine edamame, bell pepper, carrot, cabbage, green onion and cilantro in large bowl. Add cooled quinoa. Whisk all dressing ingredients in a small bowl. Pour (about half the total amount) over salad to combine, adding more dressing if desired. Serve and refrigerate leftovers.

 

 

Creamy Mushroom Pasta (Vegan)

Makes 2 servings

This creamy mushroom pasta combines shiitake and white button mushrooms with a simple cream sauce to make one delicious dish. The Co-op carries a variety of fresh mushrooms and I was eager to create a recipe with them. Shiitake mushrooms have a smoky, earthy flavor, which pairs well with the mild flavor of the button mushrooms. I love cooking with mushrooms because they are versatile, hearty, and have a savory umami flavor. The cream sauce for this pasta is so simple to make and is made out of vegan butter, whole wheat flour, and soymilk. The silky sauce pairs perfectly with the savory mushrooms and tender pasta. If you’re looking for a new way to enjoy mushrooms, I recommend giving this recipe a try!

 

Ingredients:

2 ½ tbsp. vegan butter (I used Earth Balance Original)
12 oz. button mushrooms, sliced
4 oz. shitake mushrooms, sliced
1 tsp. dried oregano
1 tsp. dried basil
1 ½ tbsp. whole wheat flour
2 cups unsweetened soymilk
Salt and Pepper to taste
8 oz. dried spaghetti
¼ cup Italian parsley, chopped

 

Directions:

  1. In a large pan, sauté sliced mushrooms in 1 tbsp. of butter over medium-high heat for 5 minutes until mushrooms become golden brown
  2. Season the mushrooms with dried oregano, dried basil, salt, and pepper. Transfer sautéed mushrooms to a bowl.
  3. To the same pan, melt 1½ tbsp. butter over medium heat. Once the butter is melted, add in whole wheat flour
  4. Whisk the flour and butter mixture for one minute. Add in soymilk and turn heat to high. Continue to whisk the cream sauce. Once boiled, reduce the heat to low and simmer for 15 minutes. Whisk occasionally.
  5. While the cream sauce is simmering, bring a large pot of water to boil. Once water is boiled, add in spaghetti. Cook spaghetti for 12 minutes until noodles are tender.
  6. Add the mushrooms to the cream sauce and mix. Next, add in the spaghetti and mix. Transfer the pasta to bowls and garnish with chopped parsley. Enjoy!

 

 

By Tiffany Wu / Guest Blogger

Tiffany is a graduate of JMU, and majored in dietetics. Her family owned a Chinese restaurant when she was growing up, so her passion for food and cooking began at an early age. She especially likes creating delicious and healthy plant-based recipes.

 

 

 

Golden Beet and Lentil Curry

Beautifully colored and even better tasting vegetables are the star of this delightful soup. This is the perfect dish to cozy up to on a cold evening. It is full of flavor and will fill up your home with the warm and savory aroma. Serve it over rice, with bread, or all alone, either way you will not be disappointed.

Ingredients

  • 32 oz vegetable broth
  • 5 oz can coconut milk
  • 1 yellow onion (diced)
  • 1 cup green lentils
  • 4 cups rainbow chard (chopped into 1 in. pieces)
  • 3 beets (approximately 1 cup, diced into ½ in. pieces)
  • 2 cups multi-colored carrots (approximately 7, diced into ½ in. pieces)
  • 2 tsp minced garlic
  • 2 ½ tsp green curry paste
  • 2 ½ tsp ginger
  • ½ tsp harissa puree
  • 2 tbsp balsamic vinegar
  • 1 tsp lemon juice
  • 3 tbsp sriracha
  • 3 tbsp fresh mint (cut in thin ribbons)
  • ½ cup olive oil
  • Salt and pepper to taste

Directions

  1. Heat olive oil on medium-high heat in a large stock pot.
  2. Add the onions, garlic, ginger, curry paste, salt, and pepper to the pot and sauté for 3 minutes until the onions are slightly translucent.
  3. Add the lentils, beets, and carrots to the pot and sauté for 3 minutes.
  4. To the pot, add the broth, coconut milk, harissa puree, salt, and pepper. Simmer on low heat for 25 minutes or until the vegetables are soft.
  5. Add the chard, vinegar, lemon juice, and sriracha. Cook for 2 minutes.
  6. Just before serving, top with fresh mint, season with salt and pepper then enjoy!

 

Guest Blogger: James Madison Dietetics
Emily Salvaggio

How to Store Produce

There’s nothing worse than opening your produce drawer and finding a wilting, rubbery, stalk of something that used to be celery. We’ve all done it, and now more than ever, we want to be conscious of how much food we waste. And besides, who likes throwing money down the compost bin?!

The Produce Storage Guide is a great reference for storing your produce, so it will stay fresh and nutritious as long as possible for you. Aside from overall good practices, there is a listing of over 80 fruits and vegetables with specific instructions on how to best store each. There is also a ripeness guide listing what produce should be eaten first and what keeps longer.

No more wilted watercress!

Easy Weeknight Gnocchi with Vegetables

This is a super easy recipe to whip up on a weeknight that looks and tastes as if it took you all day. It is healthy and satisfying and with one easy alteration can be made vegetarian if you so desire! So, relax, make use of leftover vegetables you have in your fridge, and cuddle up to this delicious and filling meal.

Ingredients

  • 12 oz package of frozen gnocchi (kept frozen until placed on sheet)
  • 1 medium sweet potato, cubed
  • 1-pint cherry tomatoes, whole
  • 1 ½ cup asparagus, chopped into 1-inch pieces
  • 1 green pepper, cubed
  • ½ yellow onion, slivered
  • 1 ½ cup bacon, chopped (can be withheld if vegetarian)
  • 5 oz package whole basil leaves, torn
  • 2 tsp garlic powder
  • ½ cup freshly grated parmesan cheese
  • 4 tbsp butter
  • Olive oil
  • Salt and pepper

Directions

  1. Preheat oven to 425°F
  2. Line a large baking sheet with foil
  3. Place the prepared vegetables and frozen gnocchi onto the baking sheet. (*Note: if the pan is overcrowded, feel free to spread it out onto more than one baking sheet as I did. * )
  4. Coat the vegetables with an even layer of olive oil, and add the garlic powder, salt, and pepper. Mix to coat evenly.
  5. Place the chopped bacon around the tray on top of the vegetables.
  6. Cut the four tablespoons of butter into ¼ inch cubes and spread it evenly on top of the sheet tray. (This is important. The butter is needed to ensure the gnocchi does not dry out.)
  7. Place the tray or trays into the oven for 25-30 minutes until vegetables are cooked and the bacon is crispy.
  8. Remove from the oven, top with parmesan cheese, and enjoy!

Guest Blogger: James Madison Dietetics
Emily Salvaggio

 

Honey-Sriracha Chicken

This is the perfect dish to make for weekday lunches or indulge in the evening for dinner. It is a well-rounded nutritious meal that is sure to satisfy. Perfect to make when craving your favorite take-out, but not wanting the guilt!

 

Ingredients

  • 2 cups cubed chicken (1 inch)
  • 1 cup forbidden rice (you can use whatever rice you prefer)
  • 1 ¾ cups vegetable broth
  • 1 ½ cups slivered yellow onion
  • 1 ½ cups snap peas
  • 2 cups chopped bok choy
  • 8 oz can water chestnuts
  • 2/3 cup sriracha
  • ¼ cup honey
  • 1 tsp toasted sesame oil
  • 1 tsp minced ginger
  • 1 tsp minced garlic
  • 2 tsp chopped fresh chives (reserve extra for garnish at the end)
  • Juice of ½ lime
  • Salt and pepper
  • Optional: in a dry pan, toast sesame seeds and chopped peanuts for added crunch

Directions

  1. In a small pot, add the rice, vegetable broth, salt and pepper. Turn the heat to medium high and bring to a boil. Once it has reached a boil, reduce the heat to simmer and allow to cook for 30 minutes until the liquid is absorbed and the rice is fluffy.
  2. In a large bowl, add the sriracha, honey, sesame oil, ginger, garlic, chives, and lime. Stir to combine and add the chopped chicken. Set aside.
  3. Coat a large skillet with olive oil. Add the onions, salt and pepper, and sauté on medium-high heat for 3-4 minutes.
  4. Add the snap peas and bok choy and sauté for 3 minutes.
  5. To the pan, add the chicken and all of the sauce. Cook until the chicken reaches an internal temperature of 165°F, approximately 10-14 minutes.
  6. Just before the chicken is done, add the water chestnuts to the pan.
  7. Once the chicken has reached its proper doneness, it is time to eat! Add a serving of the chicken and vegetables over the beautiful fluffy rice. Top with garnish and extra chives and enjoy!

 

Guest Blogger: James Madison Dietetics
Emily Salvaggio

Butternut Squash Lasagna Roll-Ups

These little treats will make the perfect dinner on a cold winter night or add a spark to your next holiday party. Not only are they tasty and satisfying, but they are filled to the brim with nutritious ingredients. Try these today!

Ingredients

  • 1 package of whole wheat lasagna noodles
  • ½ cup diced yellow onion
  • 2 cups cubed butternut squash
  • ¼ tsp minced garlic
  • 16 oz mild Italian sausage (uncased)
  • 6 basil leaves chopped
  • ¼ tsp poultry seasoning
  • ¼ tsp thyme
  • ¼ tsp rosemary
  • 32 oz whole milk ricotta
  • 1 egg
  • 1 tsp garlic powder
  • ½ tsp onion powder
  • 1 tsp parsley
  • 1 ¼ cup shredded mozzarella cheese
  • 1 ¼ cup shredded parmesan cheese
  • Salt and pepper to taste

Directions

  1. Preheat oven to 375°F.
  2. Season a large pot of water with salt. Set on high to boil and cook the noodles to al dente. (Tips: Add olive oil to the water so the noodles don’t stick together. After cooking, rinse with cold water and drizzle with olive oil to further prevent sticking.)
  3. Coat a large pan with olive oil and add the onion. Cook on medium to high heat for five minutes until just translucent.
  4. Add the butternut squash, minced garlic, poultry seasoning, thyme, rosemary, salt and pepper, and cook for ten minutes.
  5. Add the sausage and basil and fully cook. Approximately 8-10 minutes.
  6. In a large bowl add the ricotta, garlic powder, onion powder, parsley, ¼ cup mozzarella cheese, ¼ cup parmesan cheese, egg, salt and pepper. Set aside
  7. Coat a 9 x 13 pan or larger with olive oil.
  8. Form the roll-ups. Spread an even amount of the ricotta mixture onto a noodle. Add an even layer of the butternut squash mixture on ¾ of the noodle. Starting at one end, begin loosely rolling the noodle until it is fully rolled. Place the rolled noodle in the oiled pan and repeat.
  9. Lightly drizzle olive oil over the top of the noodles.
  10. Sprinkle the remaining cup of mozzarella and parmesan cheese over the noodles.
  11. Bake for 20 minutes until the cheese is golden and bubbly. Enjoy!

 

Guest Blogger: James Madison Dietetics
Emily Salvaggio

Autumn Slaw

This easy, side dish features bright color and flavor and comes together in minutes. It’s also a great make ahead dish, which makes it perfect for your Thanksgiving table!

Ingredients

  • 1/2 bunch Tuscan kale
  • 8 large Brussels sprouts
  • 3 cups shredded red cabbage
  • 1 medium carrot, shredded
  • 1/4 cup olive oil
  • 1/4 cup balsamic vinegar
  • 2 tablespoons maple syrup
  • 1/2 teaspoon salt
  • 1/2 teaspoon black pepper
  • 3/4 cup dried cranberries

Preparation

  1. Tear the leaves of the kale away from the stems. Roll up the stacked leaves, and slice thinly crosswise. Slice Brussels sprouts crosswise thinly. Slice red cabbage in half, and then cut crosswise into thin slices to make three cups. Shred the carrot, and combine all the veggies in a large bowl.
  2. In a cup, combine the olive oil, vinegar, maple syrup, salt and pepper. Whisk together, then pour over the veggies. Add the dried cranberries, and toss to mix.

Serving Suggestion

This bright, delicious dish makes a fine addition to any Thanksgiving menu. The sturdy kale, cabbage and Brussels sprouts make it a great side to your potluck repertoire, too.

Thanksgiving Inspired Turkey Meatballs

These meatballs wrap the flavors of the holidays into one tasty little bite. They will make the perfect entrée to a weeknight dinner or be the star appetizer of your holiday party. Not to mention, they’re full of healthy, good-for-you ingredients!

Ingredients

  • 1 lb ground turkey
  • 2/3 c breadcrumbs
  • 1/3 c cranberries (roughly chopped)
  • ½ c granny smith apple (finely diced)
  • 1 egg
  • ¼ c yellow onion (finely diced)
  • 1/3 c finely grated parmesan cheese
  • 6 sage leaves (finely chopped)
  • ½ tsp dried thyme
  • ½ tsp minced garlic
  • ¼ tsp onion powder
  • ¼ tsp garlic powder
  • Salt and pepper to taste
  • Olive oil
  • Optional: 1-2 T. freshly chopped parsley for garnish

Directions

  1. Preheat oven to 350 °F
  2. In a large bowl, add all the ingredients except olive oil and parsley. Stir until just combined. Do not overmix, that will make tough meatballs!
  3. Coat a large skillet with olive oil (preferably cast-iron to finish cooking in the oven).
  4. Form even shaped meatballs and place into the oiled skillet.
  5. Brown the meatballs on medium to high heat for 8 minutes.
  6. Finish cooking in the oven for another 8-10 minutes until fully cooked.
  7. Remove from the oven, garnish with parsley if desired, and enjoy!

 

Guest Blogger: James Madison Dietetics
Emily Salvaggio

Autumn Lettuce Wraps

These lettuce wraps pack loads of fall flavor into one small package. The savory sausage, sweet butternut squash, and fragrant thyme and sage make for a wonderful autumnal flavored meal. This dish is sure to make you, your family, and your belly, very happy.

 

Ingredients

  • 1 head lettuce (green, bib, or butter work best)
  • 1 lb sausage (I used loose sage sausage, but any will work)
  • 1 small butternut squash (diced)
  • 1/3 yellow onion (diced)
  • 1 granny smith apple (cut into thin matchsticks)
  • 1/8 tsp minced garlic
  • 25 oz diced canned tomatoes (I used fire roasted with garlic, but your favorite will work perfectly)
  • 4 sprigs of thyme
  • 2 leaves of sage
  • 2 tbsp olive oil
  • 6 oz cotija cheese grated
  • Salt and pepper to taste

Directions

  1. Wash the lettuce leaves and lay them out to dry during the cooking process.
  2. Coat a large skillet with olive oil and sauté the onions on medium to high heat until just beginning to soften. About 2-3 minutes.
  3. To the skillet add the diced butternut squash and the minced garlic. Cook stirring often for 7 minutes or until butternut squash softens slightly. Season with salt and pepper.
  4. Add the sausage to the skillet with the onions, squash, and garlic. Using a fork or spatula, break up the sausage to form small pieces. Cook for five minutes.
  5. While the meat mixture cooks, remove the leaves of the thyme from the stem and cut the sage leaves into ribbons.
  6. After five minutes, add the canned tomatoes and the herbs. Cook for five minutes on medium heat.
  7. Remove mixture from the heat. Assemble the wraps by placing a spoonful of the mixture into the lettuce cup, top with apple slices and cotija cheese. Enjoy!!!

 

Guest Blogger: James Madison Dietetics
Emily Salvaggio