PLANT-BASED EATING GOES TO MARKET

Plant-Based Eating Demo at the Historic Lewes Farmers Market on Saturday July 27, 2013

F is for FRUIT, G is for GRAINS, V is for VEGETABLES, L (under my hand) is for LEGUMES

Eat from these 4 food groups and you'll thrive!

No meat, no dairy, no oil, no problem!

Recipes for Seasonal Stuffables pictured on table follow:

Select vegetables for stuffing like carrots, cucumbers, squash, tomatoes, peppers, even potatoes.  Cook those that you'd rather not eat raw and scoop out a space for stuffing.  Here are the 4 stuffings used at the HLFM.  They can all stand alone or be used as dips, spreads, sandwich fillings and stuffings.

CURRIED CHICKPEA SPREAD (from Dr. Neal Barnard)

1 medium onion quartered.

3 garlic cloves

2 15-oz  cans chickpeas drained & rinsed (or cook dry chickpeas)

1 tablespoon curry powder

3 tablespoons freshly squeezed lime juice

salt and pepper to taste

Wrap onion and garlic in foil.  Bake at 350 for 1/2 hour until softened.

Add onion, garlic, and remaining ingredients plus 1/4 cup water to food processor until smooth.

TABBOULEH

1 1/2 cups bulgur wheat soaked 30 mins in 1 1/2 cups boiling water, drained

Add diced veggies:  1 tomato, 1 cuke, 1 onion, 1 minced garlic clove

1-2 freshly squeezed lemon

Salt & pepper to taste

1 lb cooked, rinsed, drained beans of your choosing

1/2 cup chopped raisins soaked in boiling water 10 mins. 

1/2 cup each, chopped fresh mint & fresh parsley

Pinch each of cinnamon & cayenne

LENTIL MELANGE

2 Cups chopped onion

3 grated carrots

Dry saute until softened.

3/4 tsp each marjoram & thyme

1/2 tsp each salt & pepper

1 28 oz can tomatoes or fresh chopped

7 cups veggie broth or water

6 oz dry white wine

Bring to boil adding 1 1/2 cups dry lentils

Simmer at least 1 hour until lentils are tender

Add chopped greens of any kind (I used spinach)

Add 1 cup bulgur or 1 cup instant whole grain brown rice or other quick cooking grain like quinoa or millet

Add 1 can whole corn or fresh or frozen as desired.

Simmer until greens,grains and corn are cooked

SWEET POTATO HUMMUS

15 oz baked sweet potatoes skin removed

4 oz jar roasted red peppers drained

3 Tablespoons lemon juice

1/2 tsp fresh garlic finely diced

1/2 tsp ground cumin

pinch cayenne pepper

1/4 tsp salt

Fresh parsley chopped

Puree sweet potato, lemon juice, garlic, cumin, cayenne, and salt.  Refrigerate til cool and sprinkle with chopped parsley.