12 Steps to Whole Foods
Making Plant-Based Main Dishes POTATO (AND ROOT VEGETABLE) MAIN DISH RECIPES Glycemic Load Minimized Turnip-Leek Barley Soup If there’s a “good” dairy product, it’s yogurt or kefir, with live cultures to keep your gastrointestinal tract populated with the good organisms that keep the bad bacterial organisms at bay. 2 leeks (white and green parts, with just the top 6" cut off), cleaned and chopped small 1 C barley (hulled, rather than pearled—pearling partially refines the grain) 3 potatoes, scrubbed and unpeeled 3 turnips, peeled and chopped 6 C vegetable broth 10 oz. bag fresh spinach, chopped (or a box of frozen chopped spinach, thawed) 1½ C plain yogurt 2 Tbsp. extra virgin olive oil sea salt to taste optional: 2 green onions (green part as well as white) or small bundle of fresh chives, chopped optional: steamed asparagus, carrots, or broccoli, chopped In a stock pot, boil the potatoes and turnips in 4 C of the broth, simmering 20 min. or until soft. In a separate pot, cook the barley in 2 C of the broth (bring to a boil, lower heat, and simmer 45 min.). Sauté the leeks in the oil until tender, adding the spinach for the last 60 seconds of sautéing. Purée the leeks/spinach/broth mixture in a high-powered blender with the potatoes/turnips/broth mixture. Pour the combined mixture back into the stock pot and cook until hot, adding salt to taste. Stir in the cooked barley and yogurt, as well as any chopped steamed asparagus, carrots, or broccoli as desired. (The broccoli may be puréed with the other ingredients, if your family doesn’t like it.) Serve immediately with chopped green onions or chives sprinkled on top. 168 12 Steps to Whole Foods © Copyright Robyn Openshaw
Making Plant-Based Main Dishes Garlic-Greens Mashed Potatoes I served this at Thanksgiving, and it disappeared faster than the regular mashed potatoes we brought for my non-vegetable-loving nieces and nephews. 8 potatoes, scrubbed well but not peeled, cut into chunks 8 garlic cloves, peeled and chopped 8 C spinach or collard greens ¼ C butter (or extra virgin olive oil) 1 teaspoon sea salt ¼ tsp. freshly ground pepper Place potatoes in a heavy saucepan. Cover with water and bring to a boil over medium-high heat. Cover and reduce the heat to medium-low. Cook 15-30 min. or until the potatoes are tender. Meanwhile, cut the spinach or collards into ribbons and sauté in a bit of the ¼ C butter (reserving the rest) with garlic until the greens are wilted and bright green. When the potatoes are tender, remove them from heat, drain them, and return them to saucepan. Add the salt, pepper, and remainder of the butter, then mix with hand-held blender until desired consistency is achieved (smooth or lumpy). Add a bit of water if needed. Stir in the spinach mixture (including any liquid) and serve. © Copyright Robyn Openshaw 12 Steps to Whole Foods 169
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Making Plant-Based Main Dishes<br />
POTATO (AND ROOT VEGETABLE) MAIN DISH RECIPES<br />
Glycemic Load Minimized<br />
Turnip-Leek Barley Soup<br />
If there’s a “good” dairy product, it’s yogurt or kefir, with live cultures <strong>to</strong> keep your gastrointestinal tract<br />
populated with the good organisms that keep the bad bacterial organisms at bay.<br />
2 leeks (white and green parts, with just the <strong>to</strong>p 6" cut off), cleaned and chopped small<br />
1 C barley (hulled, rather than pearled—pearling partially refines the grain)<br />
3 pota<strong>to</strong>es, scrubbed and unpeeled<br />
3 turnips, peeled and chopped<br />
6 C vegetable broth<br />
10 oz. bag fresh spinach, chopped (or a box of frozen chopped spinach, thawed)<br />
1½ C plain yogurt<br />
2 Tbsp. extra virgin olive oil<br />
sea salt <strong>to</strong> taste<br />
optional: 2 green onions (green part as well as white) or small bundle of fresh chives, chopped<br />
optional: steamed asparagus, carrots, or broccoli, chopped<br />
In a s<strong>to</strong>ck pot, boil the pota<strong>to</strong>es and turnips in 4 C of the broth, simmering 20 min. or until soft. In a separate<br />
pot, cook the barley in 2 C of the broth (bring <strong>to</strong> a boil, lower heat, and simmer 45 min.). Sauté the leeks in the<br />
oil until tender, adding the spinach for the last 60 seconds of sautéing. Purée the leeks/spinach/broth mixture in<br />
a high-powered blender with the pota<strong>to</strong>es/turnips/broth mixture.<br />
Pour the combined mixture back in<strong>to</strong> the s<strong>to</strong>ck pot and cook until hot, adding salt <strong>to</strong> taste. Stir in the cooked<br />
barley and yogurt, as well as any chopped steamed asparagus, carrots, or broccoli as desired. (The broccoli<br />
may be puréed with the other ingredients, if your family doesn’t like it.)<br />
Serve immediately with chopped green onions or chives sprinkled on <strong>to</strong>p.<br />
168 <strong>12</strong> <strong>Steps</strong> <strong>to</strong> <strong>Whole</strong> <strong>Foods</strong><br />
© Copyright Robyn Openshaw