Saturday, July 27, 2013


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.


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.


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


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


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.

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