Pomegranate-Cinnamon Tabbouleh on Food US

Adapted from How to Eat Weekends by Lynne Rosetto Kasper

Makes 6 servings

GRAIN

1½ cups medium or coarsely ground bulgur wheat

DRESSING

1 large garlic clove, minced

Generous ¼ teaspoon ground cinnamon

3 tablespoons pomegranate molasses*

2 to 3 tablespoons water or dry white wine

¾ teaspoon salt

Freshly ground black pepper

1/3 cup expeller-pressed canola or safflower oil

SALAD

2 Belgian endives or ½ medium head of radicchio, trimmed, cored, and coarsely chopped

1 medium fennel bulb, cored, quartered, and coarsely chopped, fronds reserved

½ cup chopped fresh flat-leaf parsley

2 tightly packed tablespoons fresh mint, coarsely chopped

2 to 3 scallions (white parts only), thinly sliced

¼ cup shelled, salted pistachios, coarsely chopped

Seeds from 1 large pomegranate, white membrane removed

Salt and freshly ground black pepper

DIRECTIONS

1. Soak the bulgur: Place the bulgur in a bowl and add boiling water to cover by 2 inches.
Soak for 10 to 20 minutes, depending on the grind of the grain. Taste for tenderness, but
be sure it’s not mushy. Drain well, squeezing out as much extra moisture as possible by
wrapping the grain in a clean towel and wringing it out. If time allows, spread out the
bulgur on a fresh towel to help it dry a bit. Transfer the bulgur to a large bowl.

2. Make the dressing: In a medium bowl, combine the garlic, cinnamon, pomegranate
molasses, water, salt, and pepper to taste. Stir well. Add the oil in a slow stream while
whisking until emulsified.

3. Make the salad: Toss into the bulgur the endive, fennel, parsley, mint, scallions, and
pistachios. Gently fold in the pomegranate seeds and the dressing. Taste for seasoning and
add up to another ¼ teaspoon salt and pepper to taste. Garnish with the fennel fronds, and
serve.

Per Serving: Calories 220; Fat 8 g; Sat Fat 0.5 g; Protein 6 g; Carbs 36 g; Fiber 8 g; Cholesterol 0 mg; Sodium 260 mg.

*Pomegranate molasses substitute: simmer 1 cup pomegranate juice and 1 tablespoon fresh lemon juice until reduced to 3 tablespoons.

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KATE SHERWOOD’S AUTUMN RECIPES on Food US

Lentil, Apple & Walnut Salad with
Cider Dressing

by Kate Sherwood

Makes 8 servings

INGREDIENTS

1½ cups French lentils

3 cloves garlic

2 sprigs thyme

1 bay leaf

2 cups apple cider

2 tablespoons whole grain Dijon mustard

2 tablespoons cider vinegar

2 shallots, minced

3 tablespoons canola oil

½ teaspoon kosher salt

Freshly ground black pepper

1 apple, diced

5 ounces baby spinach

½ cup chopped walnuts

DIRECTIONS

1. In a medium pot, cover the lentils, garlic, thyme and bay leaf with water by 2 inches.

2. Bring to a boil then reduce to a simmer. Cook until tender but not mushy – start checking
them at 15 minutes.

3. Drain, rinse under cold water and discard the garlic, thyme and bay leaf.

4. In a sauté pan, boil the cider until reduced to 1/3 cup. Allow to the cider to cool then whisk
reduced cider together with the mustard, vinegar, shallots, and oil.

5. Season the dressing with up to ½ teaspoon salt and pepper. Toss apples, lentils and spinach
in the dressing. Arrange salad on a platter and garnish with the walnuts.

Per Serving: Calories 260; Total Fat 10 g; Sat Fat 0.5 g; Protein 12 g; Carbs 32 g; Fiber 10 g; Cholesterol 0 mg; Sodium 240 mg.

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Pearl Barley with Spinach Pesto on Food US

by Kate Sherwood

Makes 8 servings

INGREDIENTS

1½ cups pearl barley

1 clove garlic

¼ cup pine nuts, toasted

½ cup grated parmesan

4 cups baby spinach

¼ cup extra-virgin olive oil

¾ teaspoon kosher salt

¼ teaspoon freshly ground black pepper

1 cup edamame

DIRECTIONS

1. Boil the barley in plenty of water until al dente (chewy but not raw in the center), about 30
minutes. While the barley is cooking, make the pesto.

2. Pulse the garlic, pine nuts, cheese, spinach, oil, salt and pepper in a food processor until
finely chopped.

3. Reserve ½ cup cooking water.

4. Toss the edamame into the pot with the barley then drain and return them to pot.

5. Stir ¼ cup of cooking water into the pesto.

6. Stir the pesto into the barley and edamame. Add more water if needed to loosen.

Per Serving: Calories 260; Total Fat 12 g; Sat Fat 2.5 g; Protein 7 g; Carbs 32 g; Fiber 6 g; Cholesterol 5 mg; Sodium 280 mg.

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Yogurt Panna Cotta with Cranberry Pear Sauce on Food US

by Kate Sherwood

Makes 8 servings

PANNA COTTA* INGREDIENTS

1 cup low-fat (1%) milk

¼ cup sugar

1 envelope plain powdered gelatin

2 tablespoons cold water

1 large container (16-18 ounces) fat-free Greek yogurt

1 teaspoon pure vanilla extract

1 recipe cranberry pear sauce (see below)

DIRECTIONS

1. In a large saucepan, heat the milk with the sugar over
low heat, stirring, until the sugar has dissolved,
about 3 minutes. Remove fromt he heat.

2. Meanwhile, in a small bowl, mix the gelatin with the water and let stand for 2 minutes.

3. Whisk the gelatin into the warm milk and let cool.

4. In a medium bowl, whisk together the yogurt and vanilla extract. Whisk in the milk.

5. Pour 1/3 cup of the mixture into each of 8 serving glasses.

6. Refrigerate until set, about 2 hours. Serve with the cranberry pear sauce.

SAUCE INGREDIENTS

1 cup fresh or frozen cranberries

2 ripe pears, pealed, cored and diced

¼ cup sugar

1 cup water

DIRECTIONS

1. Combine all the ingredients in a sauce pan and bring to a boil. Reduce the heat and simmer
for 20 minutes.

2. Transfer to a heat-proof bowl and cool to room temperature, about 1 hour.

Per Serving: Calories 120; Total Fat 0 g; Sat Fat 0 g; Protein 7 g; Carbs 32 g; Fiber 2 g; Cholesterol 0 mg; Sodium 40 mg.

*Frozen vanilla yogurt can be substituted for the panna cotta recipe (as pictured).

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VEGETARIAN RECIPES FROM MARIE SIMMONS on Food US

Carrot, Sweet Potato & Ginger Soup

Adapted from Fresh and Fast Vegetarian by Marie Simmons

Makes about 10 cups

INGREDIENTS

2 tablespoons extra-virgin olive oil

1 pound carrots, cut into ½-inch slices

1 pound sweet potatoes, scrubbed, skins left on, cut into ½-inch cubes

1 bunch scallions (white and green parts), sliced

½ cup chopped celery

1 garlic clove, grated

1 tablespoon chopped peeled fresh ginger

1 teaspoon coarse salt

4 tablespoons chopped fresh cilantro

1 tablespoon fresh lime juice

1 tablespoon finely chopped seeded jalapeño pepper, or to taste

6 ounces baby bok choy, stem ends trimmed, cut into ½-inch slices

DIRECTIONS

1. Heat the oil in a soup pot until it is hot enough to sizzle a piece of vegetable. Add the
carrots, sweet potatoes, scallions, celery, garlic, ginger, and ½ teaspoon salt. Cook, covered,
stirring occasionally, over medium-low heat until lightly browned and softened, about 10
minutes. Add 6 cups water and 2 tablespoons of the cilantro and bring to a boil. Cover and
cook over medium heat until the vegetables are tender, 20 to 25 minutes.

2. Ladle out about 2 cups of the solid vegetables and set aside. Use an immersion blender to
puree the soup in the pot. If you don’t have an immersion blender, let the soup cool slightly,
transfer it to a blender or food processor, in batches if necessary, and puree until smooth.
Return the soup to the pot.

3. Add the reserved vegetables, lime juice, and jalapeño. Bring the soup to a boil. Stir in the
bok choy and cook for 30 seconds. Taste and season with up 1/2 teaspoon salt. Ladle the
soup into bowls and garnish with the remaining 2 tablespoons chopped cilantro.

Per Serving (1 cup): Calories 90; Total Fat 3 g; Sat Fat 0 g; Protein 2 g; Carbs 15 g; Fiber 3 g; Cholesterol 0 mg; Sodium 270 mg.

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Shredded Tuscan Kale, Tomato & Avocado Salad on Food US

Adapted from Fresh and Fast Vegetarian by Marie Simmons

Makes 4 servings

SALAD

1 small bunch (about 10 ounces) Tuscan kale,* washed and dried

2 tablespoons fresh lime juice

1 tablespoon extra-virgin olive oil

1/8 teaspoon coarse salt

SALSA

1 avocado, halved, pitted, peeled and cut into ¼-inch dice

1 ripe tomato, cut into ¼-inch dice with seeds and juice

½ cup diced (¼ inch) red onion

1 teaspoon finely chopped seeded jalapeño pepper, plus more to taste

1 small garlic clove, grated

1 tablespoon lime juice

1 tablespoon extra-virgin olive oil

¼ teaspoon coarse salt

¼ cup unsalted roasted pepitas (pumpkin seeds) or roasted sunflower seeds

DIRECTIONS

1. To prepare the kale, cut along both sides of the stem of each leaf with a sharp knife or pull
the ruffled leaves away from the stems with your hands. Discard the stems. Gather a bunch
of the long kale leaves together on the cutting board and slice into thin (¹/8-inch) crosswise
slices. You should have 4 to 6 cups lightly packed.

2. Combine the kale, lime juice, oil, and salt in a large bowl. Rub the ingredients together
with your hands (as though giving the kale a massage) until the leaves wilt, 1 to 2 minutes.
Set aside.

3. To make the salsa: Combine the avocado, tomato, red onion, jalapeño, garlic, lime juice,
oil, and salt and stir to blend.

4. Add the salsa to the kale and toss to combine. Sprinkle the salad with the pepitas. Serve at
room temperature.

Per Serving: Calories 240; Total Fat 19 g; Sat Fat 3 g; Protein 6 g; Carbs 16 g; Fiber 6 g; Cholesterol 0 mg; Sodium 220 mg.

*Tuscan kale is also known as lacinato kale, black kale, and dinosaur kale.

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Curried Lentils with Walnuts, Spinach & Cherry Tomatoes

Adapted from Fresh and Fast Vegetarian by Marie Simmons

Makes 4 servings

INGREDIENTS

1 cup brown lentils

2 tablespoons extra-virgin olive oil

1 cup chopped onion

2 teaspoons curry powder

1 garlic clove, grated

2 bags (5–6 ounces each) baby spinach (8–10 cups packed), rinsed and drained

1 cup small cherry or grape tomatoes, stems removed

2 tablespoons finely chopped fresh mint

½ cup chopped walnuts

½ cup plain yogurt

DIRECTIONS

1. Bring a medium saucepan half full of water to a boil. Add the lentils and cook, uncovered,
until tender but not mushy, 18 to 20 minutes. Drain and set aside.

2. Heat the oil in a large skillet until hot enough to sizzle a piece of onion. Add the onion
and cook, stirring, until tender, about 5 minutes. Add the curry powder and garlic and
cook, stirring, for 1 minute. Add the cooked lentils, spinach, tomatoes and mint and cook,
stirring, until heated through, about 5 minutes.

3. Meanwhile, heat the walnuts in a small skillet over medium heat, stirring, until toasted,
about 5 minutes. Sprinkle the walnuts over the lentils and serve with the yogurt to spoon
over the top.

Per Serving: Calories 400; Total Fat 17 g; Sat Fat 2 g; Protein 18 g; Carbs 47 g; Fiber 20 g; Cholesterol 0 mg; Sodium 150 mg.

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