Today's Market in Oakmont PA   

--Seasonal Recipes

(412) 828-4244

    Winter - Soups...Soups...Soups


Barley Mushroom Soup

3/4 cup pearled barley

1/4 cup finely minced parsley
10 cups stock or water

1 tsp dried basil
1 Tbs butter or olive oil

1 bay leaf
2 cloves minced garlic

black pepper to taste
1 cup onion, finely chopped

2 Tbs barley miso or 4 Tbs tamari
1 cup celery, finely chopped

1Tbs mirin or 2 Tbs sherry
3 cups mushrooms, sliced

2-3 shitake mushrooms(or wild)

Cook barley in soup pot in 8 cups stock or water with bay leaf and a pinch of salt until tender, about 40 minutes. Soak dried shitake mushrooms in 1 cup of water for 1/2 hour. When shitake mushrooms are tender, slice into tiny bits and add to barley while cooking. In a separate pan, saute onions, celery, and garlic in butter or olive oil. When they begin to soften, add mushrooms and saute 5 minutes. If using fresh shitake, saute with other mushrooms. Combine vegetables with barley and stock and simmer 10 minutes. Thin miso in 1 cup of water and add to soup pot along with herbs and sherry. Simmer without boiling for 5 more minutes. Correct the seasoning.

  Tuscan White Bean Soup

8 medium red skin potatoes, quartered with skins on
4 leeks, chopped and washed thoroughly or 1 large onion, chopped

3 cloves crushed garlic
1 can cannellini beans, do not drain
1 ½ tsp vegetable broth paste
1 Tbs olive oil
½ tsp basil
1 cup soy, rice or dairy milk
½ tsp salt
Pepper to taste

Place potatoes in a soup pot with enough water to just cover. Add salt. Cover and bring to a boil and simmer until potatoes are cooked. Saute leeks or onion and garlic approximately 15 minutes until translucent. Combine sauteed vegetables, potatoes and potato cooking water with beans in food processor or blender. Puree to a smooth consistency. Return mixture to soup pot, add vegetable broth paste, milk, basil, and pepper. Season to your taste. If you like you can add diced tomatoes or reconstituted sun-dried tomatoes for a different flavor.

  South of the Border Soup

2 cups pinto beans, not drained

4 cups water

2 cloves garlic, crushed

1 1/2 cup onion, chopped

1 cup red or green pepper, chopped

1 1/2 cup corn

1/2 cup celery, chopped

28 oz can diced tomatoes

1 Tbs olive oil

2 Tbs chili powder

2 tsp cumin

1/4 tsp coriander

1 1/2 Tbs barley miso or 2 Tbs tamari

pepper to taste

1 Tbs vinegar

Saute onions, peppers and garlic in olive oil. Combine sauteed vegetables with beans and liquid from cans. Add celery, spices, tomatoes and corn. Simmer for 15 minutes. Add miso or tamari and vinegar. Correct the seasoning and simmer for 5 more minutes. For a garnish, lightly brush both sides of a corn tortilla with olive oil and cut the tortillas into strips approximately 1/4" wide by 1 1/2" long. Toast the strips slightly in a 350F oven for approximately 2 minutes. Ideally they should be partly crispy and partly chewy.


Quinoa and Black Bean Salad

Adapted from, March 23, 2011

Quinoa (keen-wah) is an increasingly popular gluten-free grain-like vegetable. It is a complete protein, containing all the amino acids necessary for our nutritional needs. Quinoa is an excellent source of magnesium, manganese and calcium and a very good source of protein, vitamin B2, vitamin E, and dietary fiber.

1 1/2 cups Organic Quinoa
1 (15 oz.) can black beans, rinsed and drained
1 1/2 Tbsp. red wine vinegar
Sea salt and freshly ground black pepper, to taste
1 1/2 cups cooked corn kernels, fresh or frozen
1 red bell pepper, seeded and chopped
4 scallions, chopped
1 tsp. minced garlic
1/4 tsp. cayenne pepper
1/4 cup fresh cilantro leaves, chopped fine
1/3 cup fresh lime juice
1/2 tsp. sea salt (Celtic)
1 1/4 tsp. dried cumin
1/3 cup Extra-Virgin Olive Oil

Rinse the quinoa in a fine sieve under cold running water until the water runs clear. Put the quinoa in a pot with 2 1/4 cups water. Bring to a boil, then cover and simmer for 20 minutes or until the water is absorbed and the quinoa is tender. Fluff the quinoa with a fork and transfer to a large bowl to cool.

While the quinoa is cooking, in a small bowl toss the beans with the vinegar and salt and pepper to taste.

Combine the beans, corn, bell pepper, scallions, garlic, cayenne and cilantro with the cooled quinoa. Toss well.

In a small bowl whisk together the lime juice, salt and cumin. Slowly pour in the oil while whisking. Drizzle the dressing over the salad and toss well.

Note: The salad may be made a day ahead and refrigerated, covered. Bring it to room temperature before serving.

Makes 6 main-dish servings.

Per serving: 360 calories, 13 g total fat (2 g saturated fat), 47 g carbohydrate,
11 g protein, 7 g dietary fiber, 260 mg sodium.




1 large bunch leafy greens (such as kale, collards, bok choy, mustard greens)

1 carrot, matchstick cut 1 Tbsp. toasted sesame seeds

1 Tbsp. tamari 1 Tbsp. lemon juice

1/2 Tbsp. Water 1 tsp. juice from grated fresh ginger

Wash greens and slice thin. Steam or boil greens for approximately 5 minutes until tender. Drain and squeeze. Cook carrots for 2-3 minutes until just tender but still crispy. Drain carrots. Roast sesame seeds at low heat for 1 minute stirring constantly. Toss all ingredients. Serve hot or cold.

1 can white albacore tuna, drained
an equal amount of chopped vegetables, (carrots, scallions, celery, and red pepper)
Optional: 1 can white beans and or 6 pitted Greek olives, chopped coarsely

Dressing: garlic powder, salt, pepper, parsley, golden balsamic or red wine vinegar, and olive oil, to taste.

To make this dish a meal, serve over a field greens or romaine lettuce salad or sliced tomatoes.

This dish can also be made with boiled, diced chicken breasts instead of tuna.


6 large red potatoes

2 stalks celery, chopped

1 diced tomato

2 carrots, coarsely grated

1 red and/or green pepper, diced

2 radishes, grated

2 scallions, minced

1/2 cup chopped fresh parsley

1 chopped cucumber

1/2 cup roasted cashews


3/4 cup mayonnaise

1/2 tsp. tarragon

1/3 cup cider vinegar

1 tsp. tamari

1 tsp. prepared horseradish

1/2 tsp. dry mustard

black pepper to taste

Boil potatoes with skins on until tender, not mushy. Dice potatoes with skins on. Combine other raw vegetables with potatoes. Roast cashews in oven at 275° for 20 minutes. Combine with potatoes and vegetables. Blend dressing ingredients and combine with vegetables for an unusual taste treat.


2 cups dried black beans or 2 cans of black beans

lime juice (3-4 limes) or Santa Cruz Organic Lime Juice

 2 tsp. whole cumin seeds

2 cups cooked corn

½ cup fresh cilantro,minced
2 cloves garlic, minced

1 Tbsp. olive oil

1 medium red bell pepper, chopped

1 tsp. Crushed red pepper
1/4 cup well minced onion

black pepper, to taste
½ tsp salt 3-4 corn tortillas (optional)

If using dry beans, wash beans and soak overnight. Place beans in a large saucepan and cover with 1’’ of water. Bring to a boil then cover and reduce heat to simmer for approximately 1-1/2 hours or until tender to taste. Make sure they are always covered with water. When beans are tender, drain and combine with next 7 ingredients in recipe. If using canned beans, rinse and drain. Roast cumin seeds in cast iron skillet on low heat for 3-5 minutes. Add cumin seeds to salad along with red and black pepper. Add cilantro on day of serving. If using corn tortillas for garnish, brush both sides with olive oil and cut into strips ¼” wide and 1-1/2” long. Bake in 350 oven for 2 minutes or until partly chewy, partly crispy. Variation: serve rolled in flour tortilla with lettuce and tomato.


    Fall - Hearty Autumn Fare

1 lb. Shelton’s Ground Turkey
1 cup chopped onion

1 Tbs. Olive oil

3 cups chickenbroth

2 cloves of garlic chopped

1 Tbs. chili powder  

4 oz. can green chili peppers,


¼ tsp. black pepper

1 Tbs. ground cumin

1 green or red pepper, chopped

1 tsp. dried oregano

¼ cup chopped fresh cilantro

1/8 tsp. cayenne pepper

Optional: grated cheddar cheese

Sauté ground turkey and onion in olive oil until browned. Add spices and garlic and sauté for 2 more minutes. Add chicken broth, green chili peppers and chopped red or green pepper. Bring to a boil then add drained white beans and simmer for 30 to 60 minutes. Serve garnished with fresh cilantro and/or optional grated cheddar cheese.


1 can drained white beans

1 medium onion, chopped

2 tart apples
1 tbsp. olive oil

5 cups water or vegetable stock

1 tbsp. curry powder

1 tbsp fresh lemon

1 butternut squash (approximately 1 1/2 lbs.)

1 tsp. sea salt

Heat oil in soup pot and sauté onion and curry powder until onion is translucent, approximately 10 minutes. Peel and seed squash and cut into cubes. Peel and seed one of the apples and cut into cubes. Add stock, squash, apple and salt and bring to a boil. Simmer until squash is tender. Puree soup in blender. Grate the other peeled apple and toss apple with lemon juice. Garnish soup with grated apple.


1 bunch kale, washed and chopped

1/2 tsp. salt

1/2 butternut squash, peeled and cubed

pepper to taste

Place squash first then kale and 1 cup water in a Dutch oven or large sauce pan. Sprinkle with salt and bring to a boil. Reduce heat and simmer for 15-20 minutes until both kale and squash are tender. Stir once or twice after 10 minutes. Pour out excess water and season with pepper.


1 cup lentils (uncooked)

2 cloves garlic, minced

2 inch piece of kombu

½ tsp. dried basil

1 bay leaf

½ cup minced scallions
¾ tsp. dried oregano

1 tsp. lemon juice

½ cup barley (uncooked)

1½ Tbsp. red miso, thinned in 2 Tbs. Water

2/3 cup rolled oats (uncooked)

½ cup minced parsley or 2 Tbsp. dry parsley

Wash lentils and combine with kombu, bay leaf, ¼ tsp. oregano and 3 cups water. Bring to a boil then lower to a slow simmer. Cook with lid ajar for 30-40 minutes or until tender and most of the liquid is absorbed. Bring barley, 1 cup of water and a pinch of salt to boil in a small saucepan. Reduce heat and simmer covered for 40 minutes until liquid is absorbed. Combine lentils, barley and rolled oats. Remove bay leaf. Add ½ tsp. oregano and all remaining ingredients. Mix well. Press into an oiled loaf pan, cover with foil and bake at 350° for 30 minutes. Remove foil and bake for 15 minutes more. Cool on wire rack. Remove from loaf pan and serve with hearty gravy. Serve leftovers stuffed into pita bread with mustard.


1 Tbsp. olive oil

3 Tbsp. nutritional yeast

1 small onion diced

2 cups water

4 scallions, chopped fine

2 Tbsp. mellow barley miso

2 cloves garlic, minced

¼ tsp. dried basil

4 mushrooms, sliced

1 Tbsp. mirin (rice wine)

3 Tbsp. whole wheat flour

Sauté onion and garlic for 3 minutes. Add mushrooms and sauté 3 more minutes. Reduce heat and add flour and nutritional yeast. Stir constantly for approximately 1 minute then slowly stir in 1-3/4 cups water. Keep stirring to prevent lumping. When smooth, reduce heat and simmer until it begins to thicken. Combine miso with ¼ cup water and add to pan along with basil and mirin. Simmer gently uncovered for 15 minutes.


1-½ Tbsp. Olive oil

½ cup broccoli florets

½ cup chopped scallions

½ cup sliced mushrooms

½ cup carrots, sliced thin

½ cup red or green peppers

2 Tbsp. tamari soy sauce

1 lb. tofu, crumbled

In a cast iron skillet, sauté’ vegetables in olive oil for 5 minutes beginning with harder vegetables. Add crumbled tofu. Add tamari. Let the mixture brown a little while tossing. Serve with whole grain toast for breakfast. Stuff into a pita or flour tortilla for a wholesome lunch.

Variation: Add Yves Canadian Bacon to scrambled tofu or scrambled eggs.


1 lb. tofu, cut in ¾” square pieces

Teriyaki Marinade
1 large onion cut in 1” pieces

½ cup mirin

1 red or green pepper, cut in 1” pieces

2 Tbsp. tamari soy sauce

½ lb. mushrooms

2 Tbsp. maple syrup

1 Tbsp. finely minced ginger

1 Tbsp. plus 1 tsp.dark sesame oil
2 tsp. minced garlic

1 tsp. kuzu or arrowroot powder

In a small bowl, combine marinade ingredients except kuzu or arrowroot powder. Pour half of the marinade into a shallow pan or baking dish. Set remaining marinade aside. Place cubed tofu into marinade for at least 15 minutes while chopping vegetables. Thread vegetables and marinated tofu onto bamboo skewers. Pour the used half of tofu marinade over skewers. Broil or grill kabobs for 5 minutes. Turn and brush with more marinade for 5 more minutes. Thicken remaining marinade with kuzu or arrowroot powder. Serve thickened marinade alongside kabobs. Serve over rice or quinoa.


1 egg

1 tsp. Baking powder

½ cup sucanat sweetener

1 tsp. Baking soda

½ cup canola oil

1 cup Bob’s Red Mill 8-10 grain cereal

½ cup whole grain flour (kamut is a favorite)

1 ¼ cup sour milk (soy, rice, or dairy soured with 1 tbsp. vinegar)

1 tsp. Salt

Mix grain cereal and soured milk and allow to stand for 10 minutes. Cream eggs, sucanat and canola oil. Combine with other dry ingredients and milk with cereal. Stir only until mixed. Spoon into greased muffin pan or paper liners. Bake for 15 minutes at 400 degrees. Makes 12 muffins. VARIATION: Substitute ¼ cup protein powder for ¼ cup white flour. This improves nutritional value without affecting flavor or consistency



  Today's Market - 612 Allegheny River Boulevard - Oakmont, PA 15139 - (412)-828-4244  



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