Tag Archives: beet_greens

Summer Cooking Camps & Classes!

Yet more opportunities for me to brandish knives in public! (As if I need any excuse).

Thumbs up for beet green roll-ups with vegan ranch dressing!  (photo Brad Dahlgaard)

Thumbs up for beet green roll-ups with vegan ranch dressing! (photo Brad Dahlgaard)

Firstly, I’ve been hired as the instructor for this summer’s Children’s Cooking Camps at the MN Landscape Arboretum. The sessions are on Fridays from June 12 – Aug 23. Morning sessions for 2nd – 4th graders and afternoon sessions for 5th – 8th graders.  You can sign up for just one, or up to all six Fridays.

Each week features a different topic from Veggie Fritters and Garden Surprise to Pudding and Chocolate. Kids will make 2-3 dishes each day and take a bit home to share with you. We will harvest herbs & veg from the big Children’s Garden outside the Learning Center. And, I will be including vegan & gluten-free dishes in the mix. Hawaiian coconut cream pudding, anybody?

See Arboretum Day Camp list; click on an age group for descriptions and schedules .


Show and tell with samples of whole grains (me on the right). (Photo Brad Dahlgaard).

Show and tell with samples of whole grains. (Photo Brad Dahlgaard).

Secondly, I am teaching 2 classes at Valley Natural Foods Co-op in Burnsville: “Gung Ho for Grains” on Wed Jul 31 6pm – 8.30pm, and “Summery Bean Salads” on Wed Aug 21 6pm – 8.30pm.  These hands-on classes are FREE to co-op members and $5 for non-members. What a deal! (Seriously, the usual fee is $35+).

These sessions are all about taking advantage of the bulk grains & beans on offer at the co-op. They’re good for our bodies and for our pocketbooks. You’ll get to sample several kinds of each, and make 4 different dishes, plus recipes and samples to take home.



My show 'n tell box. How many can you identify?

My show ‘n tell box. How many can you identify? Which row has the gluten-free grains?

Here’s part of the description blurb:  Discover the versatility of whole grains and the ease of incorporating them into many different dishes. From breakfast puddings to chopped salads and interesting pilafs, making whole grains a part of your diet is healthy and easy.

Register Online for Classes at Valley Natural Foods Co-op.  More about Education at Valley Natural Foods Co-op.   FYI, I’ll be teaching another class in late Sept, too.


Finally, I do teach private customized classes in people’s homes, for adults and children. So if you can’t sign up for one of these camps or classes, consider hosting one for yourself and 3 friends. You get to hang out together while learning a TON about cooking in 3-4 hrs. Or, organize a special play date for your kids, and sit back and relax with iced tea while we snip, chop and stir.

Contact me at onedishatatime@me.com to find out about my availability for private lessons!






New Spring Menus

It’s supposed to hit 80s again next Tue and then cool down a bit the following week. So I’ve programmed light cool dishes and then more substantial ones.

But, who really knows these days, with this wacky ‘spring’. All I know is that I want some greens. In fact, I’ve been regularly buying bags of organic “Power Greens” which comprise baby kale, beet greens and spinach. Excellent to pair as a salad with DDoW, or throw in a soup/stew/pilaf reprise, or even in egg scramble. And, the Farmers’ Markets will soon offer all kinds of lovely crisp salad greens!

May 13 – 18

Beet Soup

Beet Soup

Gingery Beet Soup  (vegan, gf, sf, paleo, no added sugars).
A good in-between season dish that you can eat hot OR cold! Beets, parsnips & cabbage are wintery but leeks are springy. From “Love Soup” by Anna Thomas; more delectable springy soups from this fab book coming in June. 

Dilled Quinoa, Carrot & Fennel Salad (vegan, gf, sf, no added sugars).
Just what it says, plus onions, fresh dill & cilantro white wine vinaigrette.

May 20-25

Ripe, medium ripe and green plaintains (web photo). Called the pasta of the Caribbean.

Ripe, medium ripe and green plaintains (web photo). Called the pasta of the Caribbean.

Caribbean Curried Black-eyed Peas with Steamed Plaintains (vegan, gf, sf, no added sugars).
From Isa Chandra Moskowitz’ “Appetite For Reduction”, her latest vegan cookbook. It calls for coconut milk but I’m going to sub almond milk, mainly b/c later in the month I’m doing a coconut celery soup. I have long wanted to do plaintains but didn’t want to fry them — Moskowitz says steaming brings out the sweetness just fine. Note that plaintains are a non-grain complex carb that is low in sugar.

Sauteed Collards with Grapefruit Chutney (vegan, gf, sf, paleo).
I ordered a lot of organic grapefruit for some reason, so that’s what will brighten & sweeten the greens instead of the raisins I usually use. There may or may not be stevia in it, depending on how sweet the grapefruit is.

May 27 – June 1

Chickpea Piccata (vegan, gf, sf, no added sugars).
From Moskowitz, as is the accompanying Polenta dish. Piccata refers to an Italian lemon & caper sauce that is traditionally served with chicken or veal. She recommends serving this with mashed “caulipots” or a grain — I’m going with polenta.

Polenta with Broccoli (vegetarian, gf, sf, no added sugars; contains dairy & corn).
I make this creamy corn-grits dish with butter & parmesan cheese as traditional but, you can choose a no-dairy option with olive oil & herbs instead. Chopped broccoli adds texture, plus protein & calcium. I hardly ever offer broccoli as most people eat it ad nauseum but, what the heck.

June 3 – 7

Curried Cream of Celery Soup (recipe & photo from vegetariantimes.com)

Curried Cream of Celery Soup (recipe & photo from vegetariantimes.com)

Ethiopian Millet Pilaf w/ Sweet Potato (vegan, gf, sf, no added sugars).
A slightly spicy fluffy pilaf with roast sweet pots. Millet is a high-protein grain staple of Africa, with a nutty flavor and texture of couscous. It dries out quickly so add some broth /water when you reheat.

Curried Cream of Celery Soup w/ Coconut Milk(vegan, gf, sf, paleo, no added sugars).

From Vegetariantimes.com. ‘Traditional’ cream of celery doesn’t do much for me, especially the cream part but, this sounds yummy and spring-ish. I’m imagining a mild comforting puree.

 Order any of these dishes at https://onedish.wordpress.com/dish-of-the-week-club/order/.  I didn’t design any Memorial Day dishes but, I may offer an extra chopped salad for potluck BBQs if there’s enough interest. Pls email me at onedishatatime@me.com and let me know.

See me @Farm 2 School Community BBQ

Breaking news:  yes, I will be handing out delish samples at the Farm2School Community BBQ next FRIDAY Sept 21st. Come say Hi!

This celebration of Farm to School month is being held 4pm – 7pm at the Minneapolis Public School’s Culinary & Nutrition Services Headquarters, at 812 North Plymouth Ave. (5 min from exit off Hwy 94 West.)

Enjoy a dinner of Turkey Sliders, Coleslaw, Cucumber Salsa, Roasted Corn!  Meet local farmers!  Fun family activities include farm animals; face painting; gardening & compost demo; corn shucking contest. It’ll be like the State Fair, but free.

This is me, taking a cleansing breath, during a Little Locavores cooking demo at the Mpls Farmers Market. My sous-chefs were so ably snipping away at greens with their craft scissors that I decided to meditate for a bit. Photo by Sharon Ramirez.

As for me, I will be serving up samples of Carrots & Kale Salad in Orange Ginger Vinaigrette. A very colorful and tasty dish especially with the locally grown super-fresh veggies I’ll use. Kids will recognize by its bright colors that it’s chock-full of nutrients, too. A mega Vitamin A booster.

It is an easy, versatile dish for both adults and kids to make and cheap to boot.

In fact, I think I will have craft scissors on hand and ask for volunteers to snip kale. With these scissors, kids as young as 3 can help in the kitchen.*

These 6-yr olds in the photo at left were very proud of their handiwork and rightly so. They made a gourmet salad: roast beet, raw beet & beet greens tossed in balsamic vinaigrette, topped with a chiffonade of basil. Craft scissors are excellent for chiffonade, did you know?

*Youngsters don’t slice & dice as fast as you or I can, obviously, but that is not the point. The point is to get them positively involved.

See you next Friday at the Community BBQ!

Cooking Lessons at Home

Tracy's cooking class w/ 8 men

My cooking class always starts with knife how-to’s. Tools make the man! (my photo)

I think I enjoy my private cooking lessons most of all the services I offer. I believe my clients do, too!

They’re fun, useful and an excellent value. Plus, you & guests get to eat afterwards.

I’ve taught a men’s group (at left), teens, families with kids, a dad & grand-dad duo, and women in an independent housing facility. Mostly I teach groups of friends who have a glass of wine in one hand and a chef’s knife in the other. (I do make them put one down.)

I even taught guests at a bridal shower! We made fancy vegan appetizers. I thought that was a terrific, creative bridal shower activity.

My standard lesson is 3 hours long, for up to 4 people, for $160.00. (More if you want meat.) That is $40/person for hands-on, one-on-one instruction. You’ll learn about grains & legumes, super-foods and vinaigrettes; practice knife skills and learn bulk cooking tips. Importantly, we cook in your own home, which allows me to evaluate your space & equipment.


Here are some great comments from participants (see more Testimonials) :

I’ve been using the methods Tracy taught us during the cooking class. I never knew you could economize ingredients and use them for so many different dishes. Tracy gave each of us a chef’s knife and taught us how to use different knives for different cutting and dicing techniques.Tracy taught us about new ingredients I’ve never tried or heard about, and since her class I’ve been purchasing and cooking with some of these new ingredients.  It’s delicious and it’s healthy!! [Lee]

Tracy’s class was extremely informational. She offered a range of advice that was extremely helpful including health-related information and recommended kitchen tools. It was fun! I’ve been using and experimenting with the recipes to make up my own salads and slaws and it’s really yummy! With each bite you get so many different flavors. [Tammy]

Kamut & Veg Salad. Substitute any whole grain you’d like! Barley, wheat berries, spelt, oat groats (contain gluten); or gluten-free grains such as quinoa and brown/red rice. (Photo by Brad Dahlgaard.)

This week I did a lesson with three sisters, including one who rarely cooks and two good home cooks. I had catered a family reunion dinner for them last summer and they wanted to learn those dishes. So, we made Roast Pulled Pork in Soy Molasses Sauce; Easy Cabbage & Kale Slaw in Lime Cilantro Vinaigrette; Roast Beet & Lentil Salad in Balsamic Vinaigrette; and Curried Barley & Veg Salad.

What a nice dinner! Full of flavor and textures, with options for vegans and gluten-avoiders.

Very healthful too, you may note, with all the legumes, whole grains and very high vegetable ratio. The Beet Lentil Salad included an entire bunch of celery. Besides green cabbage, the Slaw used the beet greens, Red Russian kale and lots of fresh cilantro, while the Barley Salad got yellow & green zucchini, cukes and radishes.

And, the meal was very inexpensive, particularly for the amount of food we made — enough to feed 8, with left-over salad.  Most of the vegetables came from the farmers market. The lentils and barley were a few dollars, and the condiments are ones most everybody has in their pantries. The most expensive ingredient, a cut of pork shoulder, was $14.00 (Kowalski’s).

The three salads will keep for a week — although the sisters were betting it would all be gone in 2-3 days. The pork freezes.


Appearing Live, with Knives, Near You!

Aunty Oxidant at Kingfield Market in So Mpls. That’s kohlrabi in front.

You have 2, repeat, 2 chances to see me demo fresh healthful salads at Farmers Markets this weekend!  Come get free tips, recipe cards and, of course, free food samples.

FRIDAY JULY 13TH, 4.30 – 6.30pm at West Broadway market, on Broadway at Bryant Ave North (few blocks from Hwy 94 Broadway exit). This new-ish satellite market is improving food access in a neighborhood that sorely needs it.

SUNDAY JULY 15TH, 10.30am -1pm at Kingfield market on Nicollet (4300 block across from Anodyne Cafe). This one is aimed squarely at kids. My Lil Locavores show features skits about nutrition and invites kids to make salads w/ me, using craft scissors!

Kohlrabi is from the cabbage family and therefore contains particularly beneficial antioxidants.

July 1st’s demo at Kingfield was great!  People enjoyed Raw Beet & Beet Green Salad in 2 different vinaigrettes and Minted Asian Kohlrabi Salad, then went home with recipe cards to make them at home.

Thanks to Erik Brown Realty for sponsorship of Kingfield’s “The Veggie Butcher” demo series, and for kindly stepping in as #1 chopper.

See Recipe page for these dishes & vinaigrettes and more.

Come Sample This Sunday

Kohlrabi “alien puppets”. Why not?

 I’ll be demoing this Sun, July 1st at the Kingfield Farmers Market, 4310 Nicollet Ave (South Mpls). This terrific & beloved neighborhood market is open every Sunday 8:30 a.m.-1 p.m. It’s a wonderful cozy and very friendly alternative to the larger, more overwhelming markets. I always bump into tons of acquaintances there. Note: park around the block somewhere as parking on Nicollet is a competitive sport.

My demo is part of a series called “The Veggie Butcher”, sponsored by Erik Brown Homes. Each guest chef will show you what to do with whatever veggies are at the market that day. Mysteries of that funny-looking Kohlrabi, revealed, and that sort of thing. Free samples, of course!

I’m going to do various chopped salads and make fun vinaigrettes to mix and match. For instance:

  • Beet Napa Cabbage Slaw
  • Orange-Cilantro Vinaigrette (the recipe on blog is for Orange Mint so just substitute Cilantro or Dill…)
  • Chipotle Vinaigrette
  • Marinated Minty Kohlrabi SaladI may add some quinoa or other grain to one of these, for a 3rd, heartier salad that’s gluten-free, too. Various recipes are on this blog already (see Recipe page).

    Why chopped salads vs lettuce salads? Because you get more vegetables per serving, that’s why, which means more nutrients and more fiber. And b/c once marinated in vinaigrette, chopped salads last a week in your frig, as opposed to lettuces, which won’t. Notice that farm & garden-fresh leaf lettuces are more delicate  than store-bought and wilt faster.

I’ll return to Kingfield to do an interactive kid’s demo on July 15th, 10.30am- 1pm at the Kids’ Tent. This will be a version of my “Lil Locavores” show. Kids from the audience will help make salads and do fun educational skits!

More Farmers Market demos are coming on following weekends  — see Farmers Market Appearances page for dates & places.

Earth Day Dinner De-brief

Wednesday was a whirlwind, with two special events back to back — and extra deliveries on Tues to compensate. In the morning, at the Active Aging Info Fair held by Inver Grove Heights Community Center, I handed out last week’s DDoW, Kamut Salad in Orange Mint Vinaigrette, to all sorts of people, and had my Whole Grains & Beans Kit on display. This is a compartmental craft box that I’ve filled with 40 kinds of dried whole grains and legumes, instead of nails or beads. It’s useful to see what the dried stuff looks like, esp if you want to go find & buy. FYI, I’ll be teaching a couple classes at IGH this summer. 

Then I packed up my demo and went to cook the Earth Day dinner I mentioned last week, for 50 eco-minded folks, at First Universalist Church in Mpls. Kind volunteers peeled and chopped half a peck of parsnips for the Parsnip Celery Parsley soup. I added some white beans for protein and pureed ginger for zing. We ended up not pureeing it as planned (using an immersion blender on such a large quantity takes a good 30 min), and it was just fine. Parsnips are even sweeter than carrots. The soup was a bit too sweet, in fact. Next time I’d add chopped kale and potatoes or turnips for counter-balance.
We made croutons w/ left-over frozen wheat bread for the soup; gluten-free crackers were also on table. Fresh croutons, very nice!
tracy yue

“Aunty Oxidant” demos fresh raw salads.

Then, when attendees arrived, I presented a brief Aunty Oxidant demo and got the assistance of a third-grader and a teen. I demo’d Beet & Carrot Slaw in Balsamic Vinaigrette — just like my go-to Firecracker Slaw but with a Balsamic instead of a Chipotle Vinaigrette. The girls chopped up the fresh beet greens to add to this salad-vaganza. 

Then, for another salad, I combined more White Beans, assorted fresh veggies and Orange Mint Vinaigrette. See how this mix & match approach works? You get more variety and efficiencies. 
Another organization donated a huge almond cake remaining from another party, so of course, we took it. Waste not!  This meant I had to make only one small gluten-free chocolate cake (from mix). I also served Vegan Chocolate Pudding (from mix, w/ silken tofu base) and Organic Coconut Date Rolls, to cover the no-dairy no-soy base. This sounds like a lot of work, but these terrific mixes make it a snap. OK, maybe that was one dessert too many, but, is there really such a thing?
FYI, I use Simply Organic brand GF cake mix (both the Yellow and the Devil’s Food Chocolate are excellent) and Mori-Nu brand vegan chocolate pudding mix w/ Mori-Nu silken tofu. I order the addictive coconut-date rolls and I think you can buy them retail from the co-ops. Lovely as a snack and as dessert.