Yummy Healthy Food

This is a great salad to have during the colder months of the year.

Roasting beets takes time, but is so worth it.  I'll often roast beets in my toaster oven, set on a timer, overnight.

The recipe is for 2 people and takes about 2 1/2 hours to prepare.

Ingredients:
-2 beets
-1/2 lb butternut squash
-1/2 bunch of kale
-1/4 c walnuts
-1/2 TBS extra-virgin olive oil for roasting squash
-1 1/2 TBS extra-virgin olive oil for vinaigrette
-1 TBS balsamic vinegar
 
Steps:
1) Roast beets and squash
-Cover beets in tin foil. Roast in 375-400 degree oven for about 2 hours. 
-Remove tin foil and allow to cool.
-Chop squash into 1 inch pieces. (I buy pre-peeled squash.)
-Combine squash and EVOO on roasting pan.
-Roast at 375-400 degrees for about 20 minutes. Stir after 10 minutes to avoid burning.
-Take skin off beets.  If you've roasted them for long enough, it should slip off easily.
-Chop beets into small 1/2 inch pieces
 
2) Toast walnuts
-Place walnuts on baking sheet in 375 degree oven for about 5 minutes.
-Check frequently to avoid burning.

3) Chop kale into small pieces
 
4) Make vinaigrette
-Whisk together EVOO and balsamic vinegar in large bowl
-Season with salt and pepper

5) Combine
-Add kale, squash, beets & walnuts to bowl

Enjoy!

6​Who knew? Farro is one the world’s oldest grains.  With 5 grams of fiber and 6 grams of protein it’s also healthy.  And it’s so easy to add to this recipe.  You can make this in one pot and keep it in the refrigerator for several days.
 
You can serve this on its own or with a salad and a good whole grain or pumpernickel bread. YUM!
 
This takes about 45 minutes to prepare start to finish and serves 4 people.

Ingredients:
-1 -2 TBS olive oil
-6 links or 16oz of chicken sausage (we get these at Trader Joe’s, pick your favorite flavor)
-1 c onion
-3 cloves garlic, minced
-1 TBS caraway seeds
-1 tsp fennel seeds
-1 bunch of kale
-1 28oz. can of tomatoes (whole or diced)
-32 oz. low-sodium chicken broth
-1 cup of dry farro
​
Steps:
1) Prep
-dice the chicken sausage into small pieces (cut lengthwise twice & then slice widthwise)
-dice onions and garlic
-rinse and chop kale
-rinse farro
 
2) Sauté
-add olive oil to Dutch oven or soup pot over medium heat
-brown sausage for about 10 minutes
-add onions, lower heat and sauté till softened, about 5 minutes
-add caraway and fennel seeds and garlic, stir fry for 1 minute
-add tomatoes (if whole, break these with your hand into smaller pieces)
-add chicken broth
-add kale and farro
-bring to a boil
-cover and reduce heat to medium-low
-simmer for 20-25 minutes
 
Enjoy!

Note:  This is a very forgiving recipes.  You can use meat or veggie sausage, experiment with different spices.  You can add parmesan cheese before you serve this.