Recipes and imagery courtesy of Whole Foods Market IP, L.P.

Butternut Squash Kasha Salad with Citrus Vinaigrette and Spicy Almonds
Dairy-Free, Gluten-Free, Vegetarian

A robust early fall salad combining roasted organic butternut squash and Kasha grain with a zesty citrus vinaigrette, fresh mint and the added crunch of spicy almonds. This vegetarian, dairy-free and gluten-free dish is perfect for entertaining guests with special dietary needs.

Serves 6 as a side dish
1 butternut squash, peeled, seeded, and cut into 1 inch cubes
3 TB vegetable oil
sea salt, to taste
ground pepper, to taste
1/2 cup Kasha grain
11/3 cup water
juice of 1 grapefruit
1 cup orange juice
juice of 2 lemons
1 TB honey
1 small shallot, peeled
3 TB olive oil
1/2 cup blanched almonds
cayenne pepper to taste
1/2 TB vegetable oil
zest of 1 lemon
1/4 cup fresh mint, finely chopped (about 1/2 bunch)

To roast the squash:
Preheat oven to 350°F. In a medium-size bowl, mix butternut squash with vegetable oil and sprinkle with salt and pepper. Toss to coat squash evenly with oil and place in a baking dish. Roast for about 30 minutes, stir with a spoon and roast for 30 minutes more or until squash is soft when pierced with a knife and slightly brown on the edges. Let cool.

To cook the Kasha:
Bring the water to a boil in a small pot with a lid. Once boiling, add Kasha and reduce heat to a simmer. Add a pinch of salt and cover. Cook for about 10–15 minutes or until cooked through. Strain if there is excess liquid, place in a bowl and let cool.

Recipes and imagery courtesy of Whole Foods Market IP, L.P.


To make the vinaigrette: Mix grapefruit, orange juice and lemon juice in a bowl. Strain mixture into a blender. Add a pinch of salt and pepper, honey and shallot. Mix at medium speed and with machine running add about 3 TB olive oil in a slow drizzle. Taste and adjust seasoning with salt, pepper or extra honey, according to taste. Set aside.

To make the spicy almonds:
Preheat oven to 250°F. Place the blanched, peeled almonds in a small mixing bowl, sprinkle with the vegetable oil and season with cayenne pepper and salt according to taste. Place on a baking sheet and cook for about 5 minutes or until fragrant and slightly brown, checking often. Take out of the oven, place in a bowl and let them cool.

To assemble salad:
Mix cooled kasha with cooled butternut squash. Add about 8 TB of the vinaigrette. Add lemon zest, mint and almonds. Toss, taste and adjust seasonings/dressing as desired. Serve immediately.

Nutrition Info
Per serving (351g-wt.): 350 calories (200 from fat), 22g total fat, 2.5g saturated fat, 6g protein, 39g total carbohydrate (8g dietary fiber, 11g sugar), 0mg cholesterol, 210mg sodium


Lemon Tiramisu


Try this delicious yet simple alternative to the classic Tiramisu dessert. In place of coffee, this version features light part-skim ricotta with ladyfingers soaked in lemon liqueur — a Campanian specialty — and lemon juice. Lemon zest balances the sugar sweetened ricotta cheese for a delightful finish to a nice meal.

2 lb part-skim ricotta cheese
1/2 cup sugar
pinch of salt
zest of 3 lemons
juice of 3 lemons
1/3 cup Italian lemon liqueur*
2 tsp cold water
6 oz ladyfinger cookies (about 40 small cookies)

Special equipment: one 13/4 quart capacity bowl or mold.

*Variation: For an alcohol free Tiramisu, replace the lemon liqueur with the juice of 2 more lemons, a tsp of lemon oil and enough cold water to make up 1 cup of soaking liquid. Taste and add some sugar if needed to reduced sourness.

In a large mixing bowl, with the use of a spatula, mix the cheese, sugar, pinch of salt and lemon zest together well. Taste cheese mix and add more sugar if needed according to taste. Set aside. Strain lemon juice and mix in a small bowl with the lemon liqueur and the water. To start assembling Tiramisu, dip the ladyfinger cookies (one by one) in the liqueur lemon juice mix briefly and then arrange the cookies in the bottom of the serving bowl. After covering the bottom, place the soaked cookies up the sides of the bowl, overlapping slightly if necessary to cover all around the bottom and sides of the bowl. Add all the cheese mix to the bowl and press slightly with spatula. Cover the top of the bowl with the remaining soaked cookies.

Recipes and imagery courtesy of Whole Foods Market IP, L.P.


Cover with wrap and place in the refrigerator to chill for about 2 hours. Once firm, the Tiramisu may be turned over onto a plate to unmold or have the servings scooped from the bowl directly onto plates.

Nutrition Info
Per serving (236g-wt.): 440 calories (130 from fat), 15g total fat, 8g saturated fat, 20g protein, 50g total carbohydrate (less than 1g dietary fiber, 24g sugar), 150mg cholesterol, 330mg sodium


Peruvian Crab Causa

Dairy-Free, Gluten-Free

A "causa" is a dish of layered ingredients, served cold for a light entrée or a first course on warm days, making it an ideal dish for summer entertaining. Embellish each serving with an avocado wedge sprinkled with sea salt, pepper and lime juice, then garnish with slices of hard-boiled egg and a drizzle of mayonnaise slightly diluted with lemon juice.

Serves 6 - Relish

1/2 large red onion
1/2 cup white vinegar
1/3 bunch cilantro, leaves and stems, finely chopped
sea salt, to taste
ground pepper, to taste
1 jar (8 oz) roasted yellow peppers, strained and finely minced
juice of 1/2 a lime
Potato Paste

2 lbs Yukon potatoes, scrubbed and washed
1 small can sliced jalapeño peppers
juice of 1 lime
1/4 cup canola or corn oil
Causa Layers

1 can (16 oz) lump crabmeat, strained
1/4 cup mayonnaise
juice of 1/2 a lime
sea salt and pepper to taste
2 avocadoes, ripe yet slightly firm
6 large romaine lettuce leaves, sliced

Grease a 12-inch rectangular bread mold and cover with 2 large pieces of plastic wrap making sure they overlap so all the bottom and sides of the mold are covered and there is enough wrap on the sides of the mold so as to fold it once the causa has been assembled and you can tightly cover it.

Recipes and imagery courtesy of Whole Foods Market IP, L.P.


To start the relish, finely mince the red onion, place it in a bowl and cover it with the vinegar. Let rest for about 45 minutes.

Place potatoes in a large pot with enough cold water to cover them by over 2 inches of water, add 2 tablespoons of salt and bring to a boil. Cook for about 25 minutes, until potatoes are tender when pierced with a knife. Drain and let them cool until you can handle them safely.


Meanwhile, place the jalapeño pepper slices along with their juice in a blender and blend until smooth. Strain the mixture, separating the juice from pulp and keeping both.

When the potatoes are cooled, peel them. Once they are peeled, press the potatoes through a potato ricer or the fine side of a cheese grater, making sure no lumps remain. Place potato paste in a large bowl and add the lime juice, canola or corn oil and 4 tablespoons of the jalapeño juice. Mix with a potato masher, adding salt and pepper to taste. Place in the refrigerator until cooled.

To complete the relish, strain the onion, discarding the vinegar. Mix with the cilantro, a little bit of salt and pepper, 1/2 cup of the minced yellow peppers, the lime juice and 1 tablespoon of the jalapeño pulp (not the juice). Taste and check seasoning adding more salt, pepper, juice or paste if desired, according to preference.

Mix the crabmeat with the mayonnaise and the lime juice. Season with salt and pepper to taste. Place in refrigerator.

Cut the avocado in half lengthwise, removing the pit. Cut each half in half again, making a total of four wedges. Using a large spoon, scoop each full avocado wedge out of the skin. Cut 1/4-inch thick slices across each avocado wedge (not lengthwise). Season with a little bit of salt, pepper and sprinkle some lime juice over all the slices.

Once the potato paste is cooled, use a large spoon to spread 1/3 of the paste into a layer at the bottom of the bread mold. Use the backside of the spoon to evenly coat all of the bottom. Place 1/2 of the avocado slices in the mold for the next layer — making sure all corners and sides of the mold are covered with avocado. Set aside six dollops of crabmeat mixture for the serving. Now place 1/2 of the remaining crabmeat mixture into the mold for the next layer. Press down firmly with the back of a spoon. Repeat with one layer each of potato paste, avocado and crab, and then finish with a layer of potato paste on top. Fold the plastic wrap over the top of the mold (use more plastic wrap if needed to seal the top well). Press slightly and put in the refrigerator to chill well, at least one hour. (Place the extra crabmeat mix into the refrigerator as well.)

To serve, carefully uncover the plastic wrap from the top of the mold. Unmold the crab causa over a serving plate. Spread some of the relish over the top of the causa. Place chopped lettuce leaves on six serving plates. Cut the causa carefully into six slices and, using a spatula, lift each slice and place one slice on top of the lettuce on each serving plate. Add more of the relish on the top of each slice and a dollop of the reserved crabmeat mix.

Nutrition Info
Per serving (374g-wt.): 430 calories (190 from fat), 22g total fat, 2g saturated fat, 20g protein, 41g total carbohydrate (5g dietary fiber, 4g sugar), 55mg cholesterol, 510mg sodium


Vegetarian Shepherd's Pie
Gluten-Free, Vegetarian

This savory vegetarian pie features an intensely flavored mixture of wild and cultivated mushrooms, celery, carrots and tomatoes, topped with mashed potatoes and two cheeses. Leftover mashed potatoes work perfectly here. Your guests will not resist having seconds!

Serves 10–12
1 package (2 oz) dried mixed wild mushrooms
3 TB olive oil
3 cups sliced white button mushrooms
5 portobello mushrooms, stems removed, rinsed, cut in half, then sliced crosswise
4 cups sliced baby bella mushrooms
2 cups sliced shiitake mushrooms, rinsed and dried, stems removed
3 shallots, peeled and chopped
3 carrots, peeled and chopped
6 celery ribs, peeled and chopped
2 bay leaves
1 can (28 oz) crushed tomatoes
sea salt, to taste
ground pepper, to taste
5 cups leftover mashed potatoes (made with butter and milk)
2 cups grated cheddar or Monterey Jack cheese
2 TB grated Parmesan cheese

Preheat oven to 300°F.

In a small pot, heat about 3 cups of water to a boil. Add dried mushrooms and remove from heat. Let sit for 30 minutes to rehydrate.

Meanwhile, in a large Dutch oven, heat olive oil over medium heat. Add all fresh mushrooms and cook for about 20 minutes, uncovered, stirring occasionally, until most of the liquid has evaporated. Add shallot, carrots and celery and continue cooking for another 5 minutes.

Recipes and imagery courtesy of Whole Foods Market IP, L.P.


Strain the dried mushrooms, reserving the soaking liquid, and add the mushrooms to the pot. Strain the soaking liquid through a fine mesh strainer to remove any grit. Add strained liquid to the mushroom mixture. Stir in bay leaves, tomatoes and one cup of water. Season with salt and pepper. Continue cooking over low heat until carrots are soft, about 15 minutes. Remove from heat. Taste and adjust seasoning. The mushroom mix can be prepared up to two days ahead and refrigerated.

Spread the mushroom mix in the bottom of a 3-quart baking dish. Cover with the mashed potatoes and sprinkle with the cheddar cheese and then the Parmesan. Bake until cheese is melted and pie is heated through, about 45 minutes. Serve immediately.

Nutrition Info
Per serving (About 10.5oz/302g-wt.): 290 calories (130 from fat), 14g total fat, 6g saturated fat, 11g protein, 32g total carbohydrate (5g dietary fiber, 5g sugar), 30mg cholesterol, 540mg sodium


Chilean Sea Bass and Grilled Mango Salsa
Dairy-Free, Gluten-Free

The firm and fatty flesh of Chilean sea bass makes it an ideal choice for the grill. A hot-sweet grilled mango and red pepper salsa provides delicious contrast to the rich fish. Serve with rice or pasta. When shopping for seafood, make sure it bears the Marine Stewardship Council (MSC) label to ensure it was harvested in an environmentally sustainable manner.

Serves 6
4 firm mangos
2 red peppers, diced
4 green onions, white and light green parts only, very thinly sliced
2 jalapeño peppers, seeded, finely chopped
4 teaspoons extra virgin olive oil, divided
juice of 2 limes
1/4 cup chopped fresh cilantro
Salt and pepper, to taste
6 fillets Chilean sea bass (about 13/4 pounds)
Preheat grill. Slice each mango on either side of the pit to yield 2 thick slices. With a large spoon, scoop the mango flesh in one piece from the skin of the mango. Repeat with all slices. Season with salt and pepper. Place mango slices cut side down on grill and grill for about 2 minutes. Flip mango slices and grill 2 minutes longer. Set grilled mango slices aside to cool.

Combine red pepper, green onions, jalapeño peppers and half the olive oil in a large bowl. When mango slices are cooled, dice them. Add diced mango to the mixing bowl with the rest of the ingredients. Add the juice of 1 lime, cilantro and salt and pepper. Toss to combine. Taste and adjust seasoning. Set aside.

Brush both sides of fish with remaining olive oil and season with salt and pepper. Grill fish about 4 minutes per side. Transfer fish to a tray and cover for a few minutes to allow the juices to redistribute and the fish to finish cooking.

Recipes and imagery courtesy of Whole Foods Market IP, L.P.


Garnish fish with mango salsa and serve immediately.

Nutrition Info
For Chilean sea bass (serves 6):
Per serving (About 4.5oz/132g-wt.): 130 calories (25 from fat), 2.5g total fat, 0.5g saturated fat, 24g protein, 0g total carbohydrate (0g dietary fiber, 0g sugar), 55mg cholesterol, 90mg sodium

For grilled mango salsa (serves 6):
Per serving (About 5.5oz/154g-wt.): 100 calories (30 from fat), 3.5g total fat, 0.5g saturated fat, 1g protein, 19g total carbohydrate (3g dietary fiber, 14g sugar), 0mg cholesterol, 55mg sodium



Stir-Fried Tropical Fruit with Ice Cream
Gluten-Free, Vegetarian

Toasted coconut, tropical fruits and a touch of fresh ginger make a fine topping for ice cream. Stir-frying pineapple and mango brings out the fruit's natural sweetness.

Serves 6 to 8
1 cup unsweetened large coconut flakes
2 teaspoons vegetable oil, divided
1 (1/2-inch) piece of ginger, peeled and finely chopped
1/2 fresh pineapple, peeled, cored and chopped (about 3 cups)
salt, to taste
4 firm mangos, chopped (about 3 cups)
1 tablespoon butter
1 quart vanilla or ginger ice cream
Preheat oven to 350°F. Spread coconut flakes on a rimmed baking sheet and bake until lightly browned and fragrant, stirring occasionally, 10 to 12 minutes. Transfer coconut from baking sheet to a container and let cool.

Heat a wok or large sauté pan over high heat. When hot, add a teaspoon of the oil. Swirl to coat pan with oil. Add ginger and stir-fry until fragrant, about 1 minute. Add pineapple and a pinch of salt. Stir constantly, spreading the pineapple over the surface of the pan, for about 2 minutes. Transfer pineapple to a large bowl and set aside. Add the remaining oil to the pan, then add the mango and a pinch of salt. Cook, stirring often, for about 2 minutes. Transfer mango to bowl with pineapple. Add butter and toss gently until melted.

Recipes and imagery courtesy of Whole Foods Market IP, L.P.


To finish, scoop ice cream into bowls. Add a few tablespoons of stir-fried fruit and toasted coconut to each serving. Serve immediately.

Nutrition Info
Per serving (About 9.5oz/270g-wt.): 370 calories (180 from fat), 20g total fat, 14g saturated fat, 4g protein, 47g total carbohydrate (4g dietary fiber, 41g sugar), 35mg cholesterol, 230mg sodium


© 2007 Chef Juan Pablo (Healthy Meals JPC)                                                                       Web/Graphic Design: Richard Monge