Saturday, February 23, 2019

Our February #WFPB/Suppers Communal Meal Prep at St Helena's

Today started for me with the #WFPB Cooking Demo at ShopRite on Bruckner...

Angela Vita demonstrated how to caramelize onions, and made a delicious salad with kale and butternut squash

Attendance was large and it is clear that the interest is growing.

I did most of my shopping for my class at St Helena's in the store

We made two salads, one a beet salad and one a green salad.
We cooked spinach and had Channa Masala over brown rice.

Today was a very simple menu - we had just six people, but it all worked out well and amazingly we were very much on time.

Green Salad

1 lb Spring Mix from Shoprite
1 red bell pepper
1 orange bell pepper
1 onion
2 tbsp chia seeds
3 tomatoes

1/2/3 dressing with the juice of one lemon and one lime: 1 tbsp maple syrup, 2 tbsp Dijon mustard, and 3 tbsp of balsamic vinegar, again plus the juice.

The salad was a hit.

Spinach (large leaf)

1 onion, cut-up fine
4-5 cloves of garlic, cut up fine
1 lb large leaf spinach.

Note that spinach has a lot of moisture, but the stems cook slower than the leaves, so we cut up the stems first.

Browned the onions dry first, until they start to stick and then add in a few tablespoons of water (or broth). After about 5 minutes add in the garlic and the spinach stems and let it go for another five minutes till the stems start to soften. Then add in the leaves, cut in 1" strips. Cook till the leaves are wilted.

As usual, all the people who had never had spinach without oil or butter before were amazed that it tastes so much better this way.

Beet Salad

For good measure we made a beet salad from
3 medium beets
1 medium onion
1 lemon (juice)
1 lime (juice)

Ideally this salad can marinade in the fridge... it is always better the next day. And you can eat it stand-alone or you can mix it in with your green salad.

Chana Masala

Note: For some reason Nutrition Studies spells it channa, with double "n," but I see it mostly spelled with single "n," so I will stick to that.


1 15 oz can of chick peas, rinsed and drained
1 medium onion, chopped
2 tomatoes, chopped
2 cloves of garlic, minced
1 tsp whole cumin seeds
1½ tsp cumin powder
1 tsp coriander powder
½ Tbsp turmeric powder
1-2 tsp chili powder
2 tsp salt ,alt. liquid aminos
1 Tbsp tomato paste
1 tsp cilantro, chopped for garnish


1) Heat water in a non-stick pan (medium heat) and add: whole cumin seeds, onions and garlic. Sauté until golden brown.

2) Add tomatoes to mixture and sauté until it starts to form a gravy.

3) Add chick peas along with all remaining ingredients: cumin powder, coriander, turmeric, chili powder, salt, and tomato paste.

4) Mix well, over low-medium heat, cover and let simmer for 15 minutes.

5)  Garnish with fresh chopped cilantro

6) We served it with Brown Rice

We had grapes and cherries for desert, and even some food left over.
In all, our budget was $90 and we spent about $52.19, so we donated $37.81 to St. Helena's.

Sunday, February 10, 2019

Swiss Chard with Carrots

Swiss Chard with Carrots


This recipe brings out the flavor and the color of the chard like nobody's business.
For the garlic, use organic if you can get it.



  • 1lb Swiss chard stems sliced small 1/2" leaves sliced in 1¨ strips
  • 2 onions cut-up fine
  • 3 chilis, sliced fine
  • 1 jalapeno, sliced fine, seeded
  • 1-large or three small carrots sliced thin
  • 5 cloves of garlic, sliced thin
  • 5 pieces of turmeric, or 1 tsp of turmeric powder


  1. 1 - onions, chili's, jalapeno cut up fine (jalapeno seeded), 5 mins at 425F (med/high)
  2. 2 - add the garlic and turmeric, 5 mins at 425F adding a small amount of water (2-3 tablespoons) to keep it liquid
  3. 3 - add in the sliced carrot, and the cut-up Chard stems, a little more water 
  4. 5 mins at 275F (medium/low)
  5. 4 - add in the leaves on top, 10 more mins at 275F