Fall Recipes

Various fruits, vegetables, nuts, and grains; ...

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On my recent trip to the Union Square Farmers market I made friends with Cayuga Pure Organics (CPO). CPO has been growing organic beans and grains in the Northeast region for almost 10 years and have quite a following of health conscious organic food lovers. Encouraging busy New Yorkers to cook CPO provides recipe cards along with a huge selection of locally grown grains and beans. Here are some of my favorites:

Freekah Pilaf


2 cups Freekeh
5 cups chicken broth
1 medium onion
1/2 cup red pepper chopped
1/2 cup zucchini or other vegetable
1 big clove garlic
2 tbl extra virgin olive oil
1/2 tsp salt
1/2 tsp chili powder
1/2 tsp cumin
Pinch of turmeric
1/4 cup chopped parsley
2 tsp lemon or line juice

1. In a large saucepan with tight lid place chicken broth and Freekeh with a teaspoon of salt and 1 table spoon of extra virgin olive oil.
2. Cover and bring to boil on medium heat, stirring occasionally.
3. Lower heat and simmer 40-45 mins until almost all water is absorbed.
4. Heat a big skillet over medium flame. Add extra-virgin olive oil and onion and sauté for 2-3 mins.
5. Add garlic and spices. Sauté 2 minutes.
6. Add vegetables and season with salt.
7. Sauté until vegetables are tender about 5 minutes.
8. Mix in cooked Freekeh and allow flavors to infuse for about 2-3 minutes

Stir in lemon or lime juice.

Serve with baked lentils/legumes gravy

Spelt and Roasted Squash Salad

2 c spelt
Salt and Black pepper
3 lbs winter squash
6 tbl extra virgin olive oil
1 minced shallot or small onion
1/4 c cider vinegar
1 tbl maple syrup
1/2 tsp Dijon mustard
1/2 c dried cranberries
1/2 c salted, roasted pumpkin seeds
1 tsp dried thyme

1. Preheat oven to 375F. Combine spelt, pinch of salt, and about 6 cups of water in saucepan. Bring to boil then simmer about 50 minutes uncovered until spelt is tender and a bit chewy. Drain in a colander.
2. Peel and cube squash (about 1/2 inch). Place on sheet pan and drizzle with 2 tbl olive oil. Toss to coat evenly. Cook in oven for about 50 min. Sprinkle shallot/onion over squash and toss. Cook an additional 15 min until squash is soft and starting to brown (but not crispy). Remove from oven and cool about 10 min.
3. In a small bowl combine cider vinegar and mustard. Whisk in remaining 4 tbl olive oil.
4. In a large bowl combine all dry ingredients. Add vinegar/oil mixture and stir. Season with salt and pepper.
Serve slightly warm, at room temperature or chilled. Will keep up to 2 days in refrigerator.

Savannah Navy Beans and Greens Soup
The combination of beans, greens, and rice make a balanced nutritional meal in itself, while the spices, vinegar and sugar make a delicious soup base.


2 cups finely chopped onions
2 minced cloves of garlic
3-4 cups stock
1/2-1lbs greens
2-3 c canned tomatoes
3-4 c cooked navy beans (2 c dry)
1-2 tbl cider vinegar
1-2 tbl brown sugar
Pinch of thyme
1/4 tsp ground allspice
Hot sauce to taste
2 cups cooked brown rice
Salt to taste

1. In a soup pot combine the onions and garlic in 2 cups of stock. Bring to boil, then reduce heat and simmer 15 mins.
2. Meanwhile prepare the greens by rinsing well and removing coarse stems. Slice thinly.
3. Add the greens, tomatoes with juice, navy beans, balance of stock, vinegar, brown sugar, thyme, allspice and hot sauce.
4. Simmer for 15 minutes.
5. Stir in the rice and cook for five minutes more.
Add salt to taste.

**the more vinegar and sugar is added, the stronger the sweet/sour flavor in the soup.

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