Supergrains with Pomegranate, Cucumber and Feta

Recipe is from the Holiday Edition of The Plaid Horse, please visit for the whole menu and some great tips on eating behaviors during the holidays or at a party! 

Ingredients:

• 1 cup Supergrain mix (I found this at Whole Foods – you could also purchase all three items independently under the ‘Bob’s Red Mill’ brand)
• 2 cups water
• Seeds from 1 pomegranate (this is messy endeavor and amounts to approx. 1 cup if you buy seeds pre-shelled)
• 1 cucumber, peeled and diced
• 2 tablespoons fresh rosemary chopped
• 4-6 oz feta cheese
• Salt and pepper to taste

Instructions: Boil water, add supergrain mix, and cook 15 minutes until grains are soft and liquid is absorbed, stirring occasionally. When grains are cooked, pour into a bowl, mix in all other ingredients. Serve immediately or chill for a cold side dish.

CBS Newsletter Recipe: Lemon-Rosemary Lentil Soup

Sara's pick for the January 2017 CBS Newsletter is a Slow Cooker Lemon Rosemary Lentil Soup from Melanie Bauer 

Serves: 6-8 (or possibly more depending on how far out from surgery you are! Use vegetable broth instead of chicken to make it a vegan recipe.)

Ingredients/Materials Needed

§6 quart slow cooker

§6 carrots, diced

§1 large yellow onion, diced

§4 cloves garlic, minced

§1 yellow pepper, chopped

§⅛ teaspoon cayenne pepper

§3 cups dry red lentils

§4 cups chicken broth

§2 cups + 3/4 cup water

§1 ½  teaspoons salt

§1 lemon, zest and juice

§1 tablespoon fresh rosemary, chopped

Instructions

1)In a six quart slow cooker, add all ingredients EXCEPT lemon zest, lemon juice and rosemary.  Cook on LOW for 6 hours.

2)When done cooking, stir in the lemon zest, lemon juice and rosemary.

3)Season with additional salt and pepper to taste.

4)Garnish with additional chopped rosemary if desired.

ENJOY!!!!

Lentil Salad with Grapes, Walnuts and Feta

If you missed support group last week (11/22/16) then you missed this awesome lentil dish that Sara demoed. We hope you enjoy it as much as the group seemed to! HAPPY COOKING!

Ingredients

§  1 cup of French lentils (small green/brown ones)

§1 veggie bouillon cube

§Water (cover lentils in the pot, you may need to add more as it cooks)

§2 cups red seedless grapes – sliced in half

§2 celery stalks – thinly sliced

§2 Tbsp. red onion – minced

§2 Tbsp. parsley – minced

§1 large handful of walnuts

§2 oz of feta – diced

§3 Tbsp. olive oil

§1 Tbsp. red wine vinegar

§1 garlic clove – put through a garlic press

§1 tsp. honey

§6 twists of black pepper from a pepper mill

§Pinch of salt

Preparation

1)Cook lentils, with one veggie bouillon cube, according to package instructions.

2)While the lentils are cooking, slice grapes in half, slice celery into thin half moons, mince onion, mince parsley & dice feta.

3)Make the dressing by whisking the olive oil, red wine vinegar, honey, black pepper and salt together.

4)When the lentils are ready, drain in a fine mesh sieve and rinse to cool under water. Drain the lentils well.

5)Add lentils, grapes, celery, red onion, parsley and walnuts to a bowl. Toss with dressing. Add feta and gently toss to combine.

ENJOY!!!

CBS December Newsletter Recipe: Spinach & Pesto Egg Casserole with Feta

Sara's monthly recipe pick comes from The Pinning Mama

Ingredients/Materials Needed
Non-stick cooking spray
9 x 13 inch casserole dish
Medium sized bowl
Wire wisk
3 cups fresh spinach, chopped
4 cups egg whites
4 Tbsp. prepared pesto
1 cup feta cheese
Salt & pepper
1 cup cherry tomatoes, halved Instructions

1)Set oven to 350°F. Spray the 9x13 casserole dish generously with cooking spray.
2)Spread your chopped spinach into the dish.
3)In a medium sized bowl, whisk together the pesto and egg whites. Stir in half of the feta cheese, salt and pepper and pour the mixture over the spinach.
4)Sprinkle the tomatoes and the remaining feta over the top of the casserole.
5)Bake at 350°F for 30-40 minutes or until the eggs are set (firm).
6)Let cool for 5 minutes, then slice and serve warm.

ENJOY!!

CBS Newsletter Recipe - Walnut & Kale Quinoa Stuffing

Sara's choice for the receipt of the month!

Walnut & Kale Quinoa Stuffing (Gluten Free and Vegetarian)

from www.healthyseasonalrecipes.com  

Ingredients

•5 ½ cups vegetable broth,

      divided 

•2 ½ cups rinsed quinoa

•¾ tsp. salt

•½ tsp. ground pepper

•4 cups finely chopped kale

•2 Tbsp. unsalted butter

•2 Tbsp. extra-virgin olive oil

•1 large onion, finely diced

•1 Tbsp. chopped garlic

•2 Tbsp. chopped fresh sage

•2 tsp. chopped fresh thyme

•¼ tsp. cinnamon

•1 cup finely chopped celery

•1 cup chopped toasted walnuts

•½ cup dried cranberries

(try the Ocean Spray Reduced Sugar Craisins®)

Additional equipment :

•Large bowl

•Large saucepan with lid

•9 x 13 baking dish 

•Large skillet

•Non-stick cooking spay or additional olive oil

Preparation:

1)Bring 5 cups broth to a boil in a large saucepan. Add quinoa, salt & pepper & return to a simmer. Cover, reduce heat to low to maintain  gentle simmer & cook until quinoa is tender & the broth is absorbed (about 18-22 min.). Remove from heat & let sit 5 minutes. Then remove lid, stir in kale, cover & let sit.

2)Meanwhile, preheat oven to 350 °F. Coat a 9 x 13 in. baking dish with cooking spray.

3)Heat butter & oil in a large skillet over medium-high heat. Add onion & cook, stirring often until the onion is very soft & starting to brown (about 7-9 min.).  Add garlic, sage, thyme & cinnamon & cook until fragrant (about 30-90 seconds). Add celery & the remaining ½ cup broth & cook, stirring often until celery is crisp-tender & the liquid is mostly evaporated (about 4 to 6 minutes).

4)Stir quinoa mixture, the celery mixture, walnuts and cranberries together in a large bowl. Transfer to the prepared baking dish.

5)Bake until the mixture is hot, the celery & kale are tender & the top is golden along the edges (about 22-30 min.). 

Notes

To make ahead: Can be prepared through step 4 up to 24 hours in advance. Heat covered with foil for 20 min. before removing foil and continuing with directions in step 5. 

ENJOY!!

October CBS Newsletter Recipe: SF & FF Pumpkin Pie Mousse

In Case you haven't gotten your copy of the CBS Newsletter for October yet - here is the recipe Sara Stiles, RD came up with!

Recipe yield: 4-6 servings

Ingredients

•1 ½ cup cold skim milk (divided)

•1 small box sugar-free instant butterscotch pudding

•½ tsp. ground cinnamon

•¼ tsp. ground ginger

•¼ tsp. ground cloves

•½ cup pumpkin puree (not pumpkin pie filling)

•1 cup fat-free Cool Whip®, thawed

Optional toppings:

•Additional fat-free Cool Whip®

•Chopped walnuts or pecans

•Reduced sugar Craisins®

•Crushed graham crackers

Preparation:

1)Mix the dry pudding mix, cinnamon, ginger, & cloves in a medium sized bowl. 

2)Whisk in ½ cup of the cold skim milk and all of the pumpkin puree and blend together. Then whisk in the remaining 1 cup cold skim milk. Note: This mixture will begin to thicken up.

3)Refrigerate for 5-15 minutes.  Then fold in the thawed fat-free Cool Whip® & spoon the mousse into separate small dishes. Top with optional topping (listed above) as desired.  

ENJOY!!

Lentils with pear and gorgonzola

Great for a party, a simple dinner or make ahead for lunch and salad topping for the week, its vegetarian (not vegan) and a great source of protein and fiber!
















1# brown or beluga lentils
1 anjou pear, sliced
1/2 cup Gorgonzola cheese
8-10 fresh thyme sprigs, leaves removed from large stems
salt and pepper
olive oil
pomegranate vinegar (red wine vinegar or champagne vinegar also good subs)


1. Cover lentils with water in saucepot, bring to a boil, reduce to simmer and let cook until lentils are soft (you may have to add more water)
2. When lentils are done, pour into serving bowl. Drizzle with olive oil and vinegar (approx 1/4 cup each), season with salt and pepper and let cool 15min.
3. Top with pear slices, sprinkle thyme and cheese over top. Drizzle with more olive oil.

ENJOY!!