Sunchoke – Kale Hash with Farro

1/2 cup farro
.5 lbs. sunchokes, peeled and cut into 2-inch pieces
1 bunch kale, cut into ribbons
3 tablespoons olive oil
½ cup Cipollini red onion, sliced 1/4 inch thick
1 tablespoon unsalted butter
salt and pepper

  • In a medium saucepan, cover the farro with 2 inches of water. Bring to a boil, cover and cook over low heat until tender, about 25 minutes. Drain the farro.
  • Meanwhile, in a large saucepan, cover the sunchokes with water and add a pinch of salt. Boil until tender, 10 minutes; drain. Slice 1/4 inch thick.
  • Fill the large saucepan with water and bring to a boil. Add the kale and cook until just tender, about 3 minutes. Drain the kale and let cool slightly. Squeeze out any excess liquid from the kale leaves and then coarsely chop them.
  • In a small skillet, heat 1 tbsp. oil. Add the red onion and a pinch of salt and cook over moderately low heat, stirring occasionally, until browned, about 12 minutes.
  • In a nonstick skillet, melt the butter in 1 tbsp. of the oil. Add the sunchokes in an even layer and cook over high heat until browned on the bottom, about 3 minutes. Turn the sunchokes, reduce the heat to moderately high and continue cooking until starting to brown, about 2 minutes.
  • Add the the farro, kale and onion to the sunchokes and cook, stirring, until hot. Season with salt and pepper and serve.

Modified from recipe found at:

Vegan Orange Cauliflower Bites

1/2 large cauliflower broken in to bite size pieces

The Cauliflower Batter:

1 cup of flour (I used rice flour but regular all purpose flour works fine)
1/2 tsp of salt
1 tsp of garlic powder
1 tsp of onion powder
(optional) 1 tsp of ground ginger
1/2 tsp of black pepper
1-1/2 cup of cold water (make sure you use cold water to prevent lumps)

The Sauce:

1 cup of orange juice
1/2 tsp of orange zest
1 tbsp. of tamari (soy sauce) or Braggs liquid aminos
4 tbsp. of brown sugar (you can also use regular sugar, maple syrup or agave nectar)
1 minced garlic clove
1-1/2 tsp of fresh grated ginger (use more or less depending your taste)
2 tbsp. rice vinegar (you can always use regular vinegar if you don’t have rice vinegar)
2 tbsp. of cold water
1 tbsp. of rice flour (or cornstarch, potato starch, or even regular all purpose flour)


  • First mix the together the sauce ingredients by placing all of the ingredients into a small pot and whisk well. Bring the pot to a medium/low heat and allow the sauce to come to a gentle simmer while stirring for about 3-4 minutes.  Remove from heat and and add salt to taste. Set the sauce aside while preparing the remaining ingredients.
  • Next prepare the cauliflower batter by combining all of the ingredients into a large bowl.  Mix well and set aside.
  • Next place a large skillet over medium heat and add in about 1/2 of an inch of oil.
  • Place the cauliflower into the batter then carefully place each piece into the hot oil. (You will need to make these in batches to be sure not to over crowd your pan). Cook the cauliflower for about 2 minutes on each side or until golden brown and crispy.
  • Drain on a paper towel then place into a large bowl and pour on the sauce and toss to make sure all of the cauliflower is evenly coated.

** Add any sautéed veggies to the side and top with orange sauce. Broccoli, snow peas, carrots, onions, would go well.  Add sriracha to the sauce for a little heat!**

Recipe found at:!Vegan-Orange-Cauliflower-BitesBetter-Than-Takeout/c131k/13549E2D-B242-4277-AC86-45B32A087CF1

Mashed Sweet Potatoes with Lime and Cilantro

2-3 large sweet potatoes
14 cup lime juice
3 tbsp. honey
2 tbsp. unsalted butter (plus more for serving)
salt and pepper (to taste)
freshly chopped cilantro

  • Preheat oven to 350°. Place sweet potatoes in a baking dish with12 cup water. Bake until tender, (about 1 hr depending on size). Let cool, then peel (or leave peel on if you prefer) and transfer to a bowl.
  • Add lime juice, honey, butter, salt, and pepper; mash with a potato masher until smooth.
  • Top with fresh cilantro (and/or butter & sour cream if you like!)


Tips and Hints for this week’s box contents:

Orange Cauliflower- this crossbred cauliflower is orange in color because of an increased beta carotene content (and no, do not read GMO into that, crossbreeding is a completely natural process which farmers have been using for thousands of years by cross pollinating two different, but related, plants).  Orange cauliflower is slightly sweeter and milder than its white counter part, but holds the same texture and can be used in all the same recipes.

Sweet Potato– What is all the rage with sweet potatoes? They are extremely high in beta carotene (which converts to vitamin A).  Just one cup of sweet potatoes, baked in their skin, contains 769% of your daily recommended vitamin A.  Think skin, immune system, and vision health!  These phytonutrient dense potatoes also contain more vitamin C, fiber, and fewer calories than their counterpart, the white potato.  Along with the high nutrition content, sweet potatoes help regulate blood sugar. So eat up!  Sweet potatoes can be boiled and mashed, cut into wedges and roasted like fries, baked whole, or snuck into the sauces of picky children. Try to include the skin in your meal as well, as it provides an even greater nutritional punch!  One easy

Rhubarb– High in vitamin C, A, and calcium, this vegetable is thought to be a digestive aid and blood purifier. Add into springtime soups, make into a sauce or snack by sweetening with brown sugar or honey, or chop and freeze to add to smoothies any time of the year.

Sunchokes– otherwise known as Jerusalem Artichokes, this root vegetable has no relation to the artichoke, and is in fact the root of a sunflower! This diabetic friendly carbohydrate is extremely versatile in cooking. They are similar in texture and consistency to a potato, but hold a sweeter, nuttier flavor.  The carbohydrate makeup of a sunchoke is inulin, so they have a low glycemic effect and do not impact blood sugar.  They can be eaten raw (shaved into a salad or julienned into a slaw perhaps), sliced and roasted like potatoes, or pureed into a creamy soup.

Leave a Reply

Fill in your details below or click an icon to log in: Logo

You are commenting using your account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s