Barley and Butternut Squash with Sage Risotto

Prep Time: 30 minutes

Total Time: 1 hour

Servings: 1-1/2 quarts

Servings: 6 people


            •           2½oz olive oil

            •           1 onion, finely chopped

            •           2lb butternut squash, peeled, seeds removed, diced

            •           2 garlic cloves, finely chopped

            •           1¾ pint vegetable stock (or bone broth)

            •           9oz barley, rinsed

            •           2 sprigs sage, leaves picked and finely sliced

            •           salt

  • black pepper


  1. Heat a large saucepan over a medium heat.
  2. Add 1oz of the butter once melted, add the onion and squash along with a pinch of salt.
  3. Sautee until the onion is translucent and the squash begins to soften
  4. Add the garlic and continue to soften mixture
  5. In a separate pan, warm the stock and half of the sage leaves.
  6. Add 1oz of the butter to the onion and squash and, once melted, add pearl barley.
  7. Turn up the heat and cook for 2-3 minutes.
  8. Turn down the heat to medium and add a ladleful of warm stock. Stir well to mix and, once absorbed, add another ladleful, stirring now and again. Repeat this process until the stock is used up and the pearl barley is tender (about 30 minutes).
  9. Once the barley is tender, taste and season to taste with salt and pepper.
  10. Add the remaining butter to the pan and stir
  11. Serve the risotto garnished with the remaining sage.

Week 4 2017&2018&2019

Decolonizing Diets

Lentil Fritters with Tzatziki Sauce

Prep Time: 1 hour

Cook Time: 30 minutes

Total Time: 90 minutes

Servings: 4


  • 1 cup dried lentils, rinsed and sorted
  • 4 cups water
  • 1/2 teaspoon Kosher Salt
  • 5 ounces fresh Spinach
  • 2 Tablespoons Olive Oil
  • 2 Egg yolks
  • 1 teaspoon fresh Thyme, chopped
  • 1/2 teaspoon fresh Oregano, chopped and blanched
  • 1/4 cup Parmesan Cheese, shredded and chopped
  • 1 teaspoon Kosher Salt
  • 1/8 teaspoon fresh ground Black Pepper
  • 1 teaspoon Dijon Mustard
  • 1/2 teaspoon Lemon Juice
  • Olive oil, as needed, for frying
  • 2 small Tomatoes

Ingredients for Tzatziki sauce:

  • 1 1/2 cups Greek Traditional Yogurt
  • 2 Tablespoons fresh Mint, chopped fine
  • 3/4 cup Feta Cheese, crumbled
  • 1 English Cucumber
  • 1/2 teaspoon Kosher Salt
  • 1 pinch fresh ground Black Pepper
  • 2 teaspoons fresh squeezed Lemon Juice
  • 2 teaspoons fresh Garlic, peeled and chopped

Instructions for lentil fritter:

  1. Cook lentils at a simmer for about 20 minutes in water and kosher salt. Lentils should be firm but not have a crunchy texture.
  2. Strain off but don’t rinse. Put on a plate & leave out at room temperature, uncovered, for about 10 minutes.
  3. Wash and spin-dry spinach (excess moisture is not good).
  4. Sauté until tender, with olive oil, and season with a pinch of kosher salt and fresh ground black pepper.
  5. Squeeze out excess liquid from spinach and chop.
  6. Combine 2 cups cooked lentils and the spinach with remaining ingredients in mixer or food processor, and mix on medium speed until all ingredients are incorporated and lentils start to break apart. Don’t over-mix.
  7. Make small patties and fry in hot oil at 350 degrees until golden brown.
  8. Place on paper towel to absorb excess oil and serve immediately.

Instructions for Tzatziki sauce:

  • Peel cucumber, cut in half lengthwise, and scrape out seeds.
  • Cut cucumber into several pieces, place in food processor and blend until smooth and slushy.
  • Transfer into bowl and stir in remaining ingredients.
  • Refrigerate for at least one hour prior to serving. Yield: 8 servings (2 1/2 cups)

To assemble:

  • Drizzle some Tzatziki on the plate and place fritter on top
  • Drizzle a little Tzatziki over the top and use tomatoes and basil leaves as a garnish
  • Serve Warm

Week 4 2018 &2019

Decolonizing Diets

5-Minute ABC Detox Smoothies

Prep Time: 5 minutes

Total Time: 5 minutes

Servings: 4


  • 1 medium red or green apple (about 8 oz.)
  • 1 medium beet (about 10 oz.)
  • 1 medium carrot (about 2.5 oz.)
  • 1 tbsp. honey
  • 1 cup water (or ice)


  1. Wash apple, beet and carrot.
  2. Peel carrot and beets.
  3. Chop all into small pieces and place into blender with water and honey, blend on high till smooth.
  4. Serve immediately.
  5. Large batches of each of this can be frozen ahead of time and take out portions for each time you make a smoothie, or used in other ways for other dishes.