12 Steps to Whole Foods
Reaping a Gardener’s Rewards Steamed Vegetables with Yogurt-Dill Sauce Steam 3 lbs. of any vegetables (carrots, cauliflower, asparagus, and green beans are especially good). Dressing: 1 C plain yogurt ½ C white wine vinegar ½ C olive oil 1 Tbsp. fresh lemon juice 1 Tbsp. Dijon mustard 1 Tbsp. dried (or 2 Tbsp. fresh) dill weed 1 Tbsp. agave (raw, organic) ½ tsp. garlic powder Combine all dressing ingredients on low speed in a high-powered blender. Add 1-2 Tbsp. water if needed to achieve desired consistency. Drizzle dressing over vegetables, toss well and serve hot, or chill and serve. (Dressing makes enough for 2-3 batches of vegetables.) Other Recipes Hot-Pink Breakfast Smoothie (3) (page 285) CHARD RECIPES Pasta and Garlic Greens 1 lb. whole-wheat (or spelt) penne pasta, cooked according to directions and drained 1½ lbs. chard, chopped C extra virgin olive oil C fresh lemon juice 8-12 cloves garlic, minced 1 tsp. red pepper flakes In large skillet, sauté the chard, garlic, and red pepper flakes in the olive oil until wilted. Toss the pasta with lemon juice and the greens mixture. 146 12 Steps to Whole Foods © Copyright Robyn Openshaw
Reaping a Gardener’s Rewards Chard Rice Rolls The beans and rice make a complete protein. 8-10 large chard leaves, rinsed and drained 2 C cooked brown rice 1 can black beans, rinsed and drained 1 can diced green chili peppers 2 C shredded or diced jalapeño jack cheese C chopped cilantro 1 red bell pepper, finely diced 1 tsp. sea salt freshly ground pepper to taste Cut stems off chard leaves, then dice them and place in a strainer. In large saucepan, bring 3 qt. of water to a boil. Submerge the strainer full of diced stems in the boiling water and remove after 5 min. Add the leaves to the pan and boil for 2 min. Carefully remove leaves, drain, and set aside. Mix together the brown rice, black beans, cooked chard stems, chilis, cilantro, red pepper, salt, and pepper. Place a scoop of the rice mixture in the middle of each chard leaf and wrap. Place the rolls in a greased casserole dish, then cover and bake at 400° for 20 min. Serves 5-6. GREEN BEAN RECIPES Cold Green Bean-Walnut Salad 3 lbs. green beans: Trim the ends, then blanch in salt water until tender-crisp. Rinse in cold water and refrigerate, preferably overnight. Dressing: C dried (or 1 C fresh) dill weed ½ C parsley C walnuts 2 bunches green onions 6 Tbsp. apple cider vinegar 1 C unrefined walnut oil (or extra virgin olive oil) Purée all ingredients in a high-powered blender. Toss with the green beans. Optionally garnish with sprigs of dill and extra walnuts. © Copyright Robyn Openshaw 12 Steps to Whole Foods 147
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Reaping a Gardener’s Rewards<br />
Chard Rice Rolls<br />
The beans and rice make a complete protein.<br />
8-10 large chard leaves, rinsed and drained<br />
2 C cooked brown rice<br />
1 can black beans, rinsed and drained<br />
1 can diced green chili peppers<br />
2 C shredded or diced jalapeño jack cheese<br />
C chopped cilantro<br />
1 red bell pepper, finely diced<br />
1 tsp. sea salt<br />
freshly ground pepper <strong>to</strong> taste<br />
Cut stems off chard leaves, then dice them and place in a strainer. In large saucepan, bring 3 qt. of water <strong>to</strong> a<br />
boil. Submerge the strainer full of diced stems in the boiling water and remove after 5 min. Add the leaves <strong>to</strong><br />
the pan and boil for 2 min. Carefully remove leaves, drain, and set aside.<br />
Mix <strong>to</strong>gether the brown rice, black beans, cooked chard stems, chilis, cilantro, red pepper, salt, and pepper.<br />
Place a scoop of the rice mixture in the middle of each chard leaf and wrap. Place the rolls in a greased<br />
casserole dish, then cover and bake at 400° for 20 min. Serves 5-6.<br />
GREEN BEAN RECIPES<br />
Cold Green Bean-Walnut Salad<br />
3 lbs. green beans:<br />
Trim the ends, then blanch in salt water until tender-crisp. Rinse in cold water and refrigerate, preferably<br />
overnight.<br />
Dressing:<br />
C dried (or 1 C fresh) dill weed<br />
½ C parsley<br />
C walnuts<br />
2 bunches green onions<br />
6 Tbsp. apple cider vinegar<br />
1 C unrefined walnut oil (or extra virgin olive oil)<br />
Purée all ingredients in a high-powered blender. Toss with the green beans. Optionally garnish with sprigs of<br />
dill and extra walnuts.<br />
© Copyright Robyn Openshaw <strong>12</strong> <strong>Steps</strong> <strong>to</strong> <strong>Whole</strong> <strong>Foods</strong> 147