Good and Healthy Recipes

A cooking resource using fresh food grown at Seminary Hill Farm

MTSO is producing a seven-part video cooking resource for the All People's Fresh Market, an initiative of Community Development for All People. In these videos, funded through a grant by the Harry C. Moores Foundation to the Community Food and Wellness Initiative, MTSO Sous Chef Daejah McCormick offers recipes using fresh food provided to those who shop at the Fresh Market.

Broccoli and Mixed Greens Salad


1 head of broccoli, cut into small florets
1 cup arugula
1 cup spinach
2/3 cup sunflower seeds
2/3 cup craisins
2/3 cup cheddar cheese
1/2 cup oil
1/4 cup apple cider vinegar
1 clove garlic, minced
1 teaspoon salt
1/4 teaspoon pepper


Cut broccoli into smaller pieces, then mince garlic.

Combine broccoli, garlic, arugula and spinach. Gently toss using your hands.

Add sunflower seeds, craisins, cheese, salt and pepper in a large mixing bowl.

Gently toss ingredients together using your hands.

Add oil and apple cider vinegar to bowl and gently toss again until the oil and vinegar have been evenly distributed.

Taste, adjust seasoning as needed and enjoy!

Massaged Rainbow Chard Salad


2 cups rainbow chard, chopped
1/2 cup onions, diced
1/2 cup carrots, julienned
1 garlic clove, minced
3 tablespoons balsamic vinegar
2 tablespoons oil
1 teaspoon salt
1/8 teaspoon pepper


Chop chard and chard stems into bite-sized pieces. Place in mixing bowl.

Dice onion into small squares; cut carrots into 1/8" by 1/8" by 1-2" julienne. Place in mixing bowl.

Mince garlic clove. Add to mixing bowl. Add salt and pepper. Toss ingredients together.

Measure balsamic vinegar. Add to bowl.

Using both hands, massage all ingredients until everything is evenly coated with balsamic vinegar and oil.

Taste, adjust seasoning as needed and enjoy!

Beet Potato Salad


2 pounds potatoes
1/4 pound beets, peeled
1/2 cup celery
1/2 cup onion
1 cup parsley
2 cloves garlic
2 tablespoons sweet pickle relish
1/2 cup mayonnaise
2 tablespoons Dijon mustard
2 tablespoons apple cider vinegar
2 tablespoons oil
1 tablespoon salt
1/4 teaspoon pepper


Boil potatoes in salted water until fork tender. Peeling potatoes is optional. Chop into 1/2" dice.

In separate pan, boil peeled beets until fork tender. Chop into 1/2" dice.

Small dice celery and onions.

Mince garlic. Chop parsley.

Measure remaining ingredients and place in mixing bowl.
Add beets, potatoes, celery, onion, parsley and garlic to mixing bowl. Mix until thoroughly combined.

(PRO TIP: Do not add beets until you're ready to serve.)

Taste, adjust seasoning and enjoy!

Kale and Cabbage Slaw


32 oz. kale
16 oz. cabbage
8 oz. mushrooms
2 tbsp. toasted sesame oil or tahini paste
2 tbsp. neutral oil
1 tbsp. butter
1 1/2 c. orange juice
1 tbsp. liquid aminos
2 tbsp. rice wine vinegar
1/4 c. honey
1 tsp. garlic
2 tbsp. salt
1/2 tsp. pepper
1 tbsp. ginger


Cut kale and cabbage into thin strips and place in large bowl.

Slice mushrooms. Saute for about 5 minutes in olive oil and
butter over medium heat until slightly brown.

Allow mushrooms to cool before adding to kale and cabbage.

Add orange juice, toasted sesame oil, tahini paste, liquid aminos,
rice wine vinegar, honey, garlic, salt and pepper.

Mix well. Adjust seasoning as necessary. Enjoy!

Roasted Cauliflower and Chickpea Salad


48 oz. cauliflower
16 oz. chickpeas
1 c. parsley
1/2 c. lemon juice
1/4 honey
2 c. vegenaise or mayonnaise
3 tbsp. balsamic vinegar
paprika to taste
3 tbsp. neutral oil
1 tbsp. salt
1/2 tsp. pepper


Cut washed cauliflower into bite-sized florets. Toss to coat in oil. Lightly season with salt and paprika.

Roast cauliflower for 20-25 minutes at 350 degrees.

While cauliflower cools, dice parsley.

In a large bowl, combine cooled cauliflower, chickpeas and parsley.

Add vegenaise, lemon juice, balasmic vinegar, honey, oil, salt and pepper. Mix until thoroughly combined.

Taste, adjust seasoning as needed and enjoy!

Quinoa Caprese Salad with Feta


5 c. quinoa (dry)
1 1/2 c. feta cheese
3 c. tomatoes
2 c. basil (fresh)
1 3/4 c. balsamic vinegar
1 tsp. garlic
1/2 c. oil (optional)
1 tbsp. salt
1/2 tsp. pepper


Cook quinoa per package instructions. Allow to cool.

Small dice tomatoes. Mince garlic. Rough chop basil.

In a large bowl, combine quinoa, feta cheese, basil, garlic and tomatoes. Toss gently.

Add balsamic vinegar, salt and pepper. Mix to combine thoroughly.

Taste and adjust seasosning as needed. Enjoy!



5 bundles parsley
2 bundles mint
1 c. tomatoes
2 c. cucumbers
1/2 c. scallions
1/2 c. lemon juice
2 tbsp. lemon zest
3/4 c. oil
1 tsp. garlic
1 1/2 tbsp. salt
1/2 tsp. pepper


Wash, then small dice tomatoes and cucumbers.

Place tomatoes and cucumbers in medium bowl or colander. Lightly salt and set aside for 10-15 minutes.

Wash and finely chop parsley, mint, scallions and garlic.

Zest and juice lemon.

Drain excess liquid from tomatoes and cucumbers.

In a large bowl, place parsley, mint, scallions, garlic, tomatoes, cucumber, garlic, salt and pepper. Mix.

Add lemon juice, lemon zest and oil. Mix until combined.

Taste, adjust seasoning and enjoy!