Here are Some of Our Favorite Recipes from Chef Patrick’s Cooking Demonstrations:


Bean “Pasta”
 6-7 oz. of your favorite dried beans or peas ground finely (you can sift to make a finer dough)
1 T. sorghum flour
1 egg slightly beaten
1 teas. olive oil
1/2 teas. salt
1-3 teas. water


Mix all ingredients together. Kneed slightly, then place the mixture in plastic wrap and allow it to rest. This will cause the water, egg, and flour to blend with the ground beans or peas. Roll out half of the dough into a 12-14 inch log, then cut the dough into 1/4 inch pieces for cooking. Place the dough pieces into gently boiling salted water for about 5 minutes. Remove and taste test the pasta, it will be slightly tougher than regular pasta. Remove the pasta from the water and drain it.


Avocado Dressing
1/4 ripe avocado (peeled)
1 T. white wine vinegar
juice of 1/2 to whole lime
2 T. olive oil
small pinch of cayenne pepper or few dashes of favorite hot sauce
salt and pepper to taste


Place all ingredients in small food processor and blend until smooth (about 10 seconds).
This dressing should be enough for 2 salads.


Basic French Vinaigrette
1/2 small shallot – minced
1/2-1 T. dijon mustard – depends on your taste
1 T. fresh squeezed lemon juice
2 T. red wine vinegar
1/4 cup olive oil
salt and pepper to taste


Place all ingredients in small food processor and blend until smooth, keep in mind that the shallot needs to be chopped very fine. This will make 4 oz, place in small glass jar or container.


Tuna Salad (Healthy Version)
3 oz. tuna in water, drained well
1 teas. capers
1 teas. shallot minced (optional)
1 teas. carrot shredded
1 teas. celery minced
1 teas. cucumber minced
1 teas. sweet pickle relish
1 T. mayo (yogurt can be substituted)
fresh squeezed lemon juice (1/2 to whole)
salt and pepper to taste (usually very little salt)


In small to medium bowl add tuna, capers, shallot, carrot, celery, cucumber, and relish then use a fork to toss  the mix, so that all is well distributed. Add mayo lemon juice and pepper and mix, taste.   Eat as is, or toast your favorite whole grain or seeded bread with fresh Boston lettuce and tomato and onion. Prepare the sandwich open faced to cut carbohydrates.


Vegetable Blend for the WEEK of lunches and snacks
Depending on what you like you can exchange, add to, or take away, I choose these vegetables for a few reasons. They are nutrient dense, inexpensive, and available year round.
1-2 Carrots
1-2 Celery stalks
1/4 head of Cabbage


Wash all vegetables (no need to peel the carrot) slice the celery and carrot to same thickness, and cut the cabbage into 2 inch size pieces. In a medium pot, fill it about half way with water and a teaspoon of Mrs. Dash. Allow the water to simmer, this will release the flavors of spices/dried vegetables. Add carrots and celery and allow to simmer a few minutes, just until the vegetables are tender. Place cabbage in colander or mesh strainer with bowl underneath to catch water (now light stock). Then pour the stock over cabbage, allowing the vegetables to stay on top of cabbage, let drain and place in container for the week’s vegetable for lunch.


Spring Onion Soup

2 green onion (bunches)
1 leek
1 white potato (peeled) diced
2 T. olive oil
3-4 cups water
¼ white wine (something you would drink) (optional)
¼ -1/2 cup buttermilk
¼-1/2 cup heavy cream (optional)
salt and pepper to taste
goat cheese (optional)

Cut and wash the onions, leeks and potato, then set aside. Place the green onions, leeks, potato and olive oil in a medium sauce pan and allow the onions to soften, for about 10 minutes at medium low heat stirring occasionally. Add water and cook for 30 minutes, (you might need to add even more water). Use an immersion blender, or regular blender, or food processor and puree the mixture until smooth. Strain the mixture, then add back only part of fibrous mixture to the pan. Add buttermilk, wine, and heavy cream then bring the mixture to a simmer, add salt and pepper and serve. Top with goat cheese and chives.


Vegetable e Fagioli

1 T. olive oil
1 carrot diced
½ white onion
¼ diced celery
1 clove garlic minced
¼ diced zucchini
½ can cannellini beans (use liquid)
½ can baby Roma tomatoes
¼ teas. dried basil
vegetable stock or water or both
kale/spinach etc – ½ cup chopped fine
½ cup small pasta cooked –
parsley, salt and pepper
Parmesan cheese (optional)

In a medium sauce pan place olive oil, onion, carrot, celery, and garlic in pan and soften over medium low heat. Then add zucchini, beans, tomatoes, basil, and water (or vegetable stock or both) and simmer about 15 minutes. Taste and season with salt and pepper, add more liquid if needed. In serving bowl place pasta, and kale or spinach, pour the soup over the pasta and sprinkle with parsley leaves and Parmesan cheese.


Rice/Grain and Chicken and Vegetable Soup

1 T. vegetable oil
1 carrot, diced
¼ head of cabbage (small)
1 stalk of celery
¼ of a small onion diced
3-4 cups chicken stock – if buying use low to no salt
5-7 oz. chicken breast
few sprigs fresh thyme
bay leaf
½ cup cooked wild rice, grains etc.
salt and pepper to taste

In a medium sauce pan, add oil, carrot, celery, onion and bay leaf over medium heat. Allow the vegetables to soften and add the chicken breast, cabbage, and stock. Bring the mixture to a low boil and allow the chicken breast to cook for about 10 minutes (or until 160 degrees internal temperature) then turn the heat to low. Remove the chicken from the stock and vegetables, allow it to cool slightly and then chop up the chicken about same size as the vegetables. Place the chicken back in pot, add rice or grains and a thyme sprig to taste, as well as salt and pepper to taste. You may also need to add a little more water here.


Pea with Bacon and Fresh Mint Soup

1 T. olive oil
2-4 cups vegetable stock – (if buying use no salt or low sodium)
1 cup peas, fresh or frozen
few slices crispy bacon
egg yolk (cooked)
few sprigs fresh mint
salt and pepper

Place the stock in a sauce pan and it bring to a near boil, then add olive oil and peas, simmer a few minutes. Then mince up 10 mint leaves, add it to the mixture and taste. Place in cup with a few pieces chopped bacon, fresh pepper, and cooked egg yolk.
Chilled Strawberry Rhubarb Fennel Soup

3 stalks rhubarb – cut into 1-2 inch pieces
2-3 cups water – bottled or filtered
2 cups fresh frozen or frozen strawberries
salt and pepper
sugar, honey or other sweetener
fennel bulb

Place the rhubarb and water in a medium sauce pan, bring to a boil and simmer for about 30 minutes, stirring frequently. You may need to add more water, (but add about a cup at a time if needed). The goal here is to get a rhubarb “liquid” of about 2-3 cups. After 30 minutes you can place the liquid in blender or use an immersion blender, then strain and press fibrous mixture to transfer all of the flavor into the liquid. Chill until cold for about an hour or so. Place 2 cups cleaned fresh berries or frozen berries in blender and add a little pinch of salt and pepper. Taste, is sweetener needed? If so, add a little honey or another sweetener of your choice. Then add few thin slices of the fennel bulb (center softer are ideal), taste again. Serve in bowl with fennel frond as garnish – enjoy!