Wednesday, May 24, 2023

Green Heart Menu for Rillito Park Farmers Market 5.28.23


Dear Green Heart Friends,

We're back for Memorial Day weekend! 

Yes, I had a restful trip (well, not the beginning of it, but then :-).  At the marriage celebration (they had eloped during Covid) of my niece, Lia, and her husband, Jacob, we were munching on the all-vegan food.  Chef AJ (married to my youngest brother, Charles) commented how we 4 Shrewsbury siblings love each other & get along.  She wanted to take our picture - and so she did!

​Not a very great photo, but there it is! Me, Karen, Laurence, Charles. No, we have never had a dispute.

Now on to the better-looking food photos!
Palm Pizza:

​In this picture, you see the pesto as the base -- we will use a tomato sauce base, with some pesto, too.  Yes, our sausage, and some Violife Mozzarella, with all the veggies.

Kale Potato Enchilada Casserole:

​This is always popular and tasty and satisfying ;-)

Pasta Salad w/Tarragon Crema dressing:

​I wanted a "classic" pasta salad but then I came across a FOK recipe for fresh tarragon crema (cashew-based), and I thought that would make a delicious dressing.  I am also intending to start the dressing by pureeing white beans, and using fewer
 soaked cashews. As I was not cooking last Friday, I happened to get in the car to deliver a birthday cake, and heard Science Friday on npr just as Julieta Cardenas was being interviewed in a segment called "Eat More Beans".  You can listen to the segment, or read the transcript:
I've copied some of what I found most interesting in the P.S. below.  In the segment, Julieta mentions that Americans eat almost the fewest beans of anyone on Earth (!).  Of course, it's those "other guys" that are bringing down our average, since we plant-based people are wise enough to eat beans on a regular basis. (Now we'll have to eat even more, to bring the American average up!).

It will get pretty hot this Sunday, and Vanessa has family from out of town, so she will be leaving early (9:45 am).  Thank you in advance for your patience if it ends up I have multiple customers at once when you arrive to pick up your order.  (Sometimes Vanessa and I are just standing around....and then so many folks come at once that we suspect it was PLANNED ;-)

Thank you in advance for your order, and see you Sunday 😎.

In health,



JULIETA CARDENAS: Sure. So beans make a lot of sense as a climate mitigation strategy, and they’ll also help make global nutrition more accessible. And there’s a few reasons why. First is that they use a lot less land to grow a good amount of protein. So 23% of agricultural land is used to grow plants, and from that we get 63% of global protein.

On the other hand, livestock uses 77% of agricultural land but only provides 37% of global protein. So in terms of land use, plants including beans are way more efficient.

Beans are also adaptable to growing in different conditions, so you can grow them in drier soils. So they’re a good choice in terms of water use as well.

And the second thing is beans are helpful in making soil healthy. They’re nitrogen fixing, which means the roots of legumes work in partnership with bacteria in the soil, and they end up leaving some of this nitrogen in the soil, which acts like a natural fertilizer. So when you grow beans in rotation with other crops, over time you’re improving the soil health and helping all your crops grow.



Green Heart MENU for Sunday 5/28/23

@ Rillito Park Farmers market

8:00 am – noon.   


Please have your order in no later than Thursday night.  (We always try to accommodate late orders J 


Watermelon Gazpacho

Watermelon, tomato, cucumber, fresh basil, yellow bell pepper, red onion. Very refreshing. (Cold soup!) (GF, SF, oil-free, nut-free) $7.50

Frozen:  Mushroom Barley, Broccoli White Bean (only 2), Southwest Black Bean (only 2)  $7.

Individual (“Palm”-size) Pizza

Ted will be at it again, topping my organic WW pizza crust with his house made sausage, red bell peppers, zucchini, puttanesca sauce, herbs. Topped with soy-free mozzarella. (Soy-free, small amount of olive oil in pizza crust) $12



(NOT hot spicy)

Potatoes, kale, pinto beans, onions, spices, corn tortillas, green chili sauce, “cheez” sauce: rice milk, nutritional yeast, oat flour, spices. (SF, GF, no added oil, no nuts). $12.

Pasta Salad w/fresh Tarragon Dressing

Broccoli, carrots, red onion on organic WW penne in a creamy bean & cashew-based dressing seasoned with fresh tarragon ( SF, no added oil) $11

*If you need GF, let me know, and it will be brown rice penne *



Seitan Reuben:  house made seitan corned “beef”, sauerkraut, our cashew cheez spread, with our Russian dressing, on organic sprouted rye. $11

Chickpea Mock “Tuna”: 8 oz container, or on Dave’s Killer Bread. This is very low fat, as we make the “mayo” (tofu, lemon juice, apple cider vinegar, Dijon, agave), and high in fiber and plant protein. $9. (filling is GF, oil-free)

Millet Lentil Loaf: Our sprouted organic millet & lentil loaf, on Dave’s Bread, with our cashew cheez spread & ketchup. $10.00 (filling is GF, oil-free, SF)
*You may also order the Millet Lentil Loaf, no bread, as a small loaf. $12.

Healthy Desserts

Chai Spice Cake w/Orange Cardamom Frosting, by the slice:  organic oat flour, sweetened w/coconut sugar, silken tofu-based frosting.   (GF, no added oil, no nuts). $7.50


Organic Strawberry Shortcake: oat flour vanilla mini-bundts topped with  organic sliced strawberries. Topped w/our tofu-based “cream”.  $7.50

German Chocolate Cupcake: organic oat flour, sweetened w/maple & agave (GF, no added oil) $5.

Organic Peach Hand Pie w/organic spelt crust ( SF, no nuts) 7.50

Organic Raspberry Blueberry Tarts (GF) 7.50

(Specify soy-free filling if desired.)

Raw Truffles: Chocolate Peppermint Truffles  $2.50/each or 3/$6


Banana Chocolate Chip Muffin (GF, SF, no nuts or added oil) $4.50

Chocolate Glazed (baked) Donuts (GF, SF, oil-free, no nuts) 4.50

 Pear Cranberry Upside Down Cake (GF, SF, oil-free, no nuts) 5.00/slice

10 oz. Banana Walnut Bread (GF, SF, no added oil) $7.50

Carrot Cake Loaf, Lemon Berry Loaf  (both GF, no added oil) $7.50

Cookies & Bars

*Nutter Butter Cookies:  oat flour, maple syrup, peanut butter, vanilla.  These are shaped into “peanuts”, and filled with peanut butter & vegan cream cheez blended together.  2 filled cookies in a container $4.50  (GF, no added oil)

Samoa Cookies, dipped in chocolate; healthy version of the Girl Scout cookies 3 small cookies in container (SF, GF, no nuts) $4.50

Oatmeal Applesauce w/Chocolate Chip (GF, no added fat, no nuts) 4.50

Chocolate Chip Pecan (SF, GF) 4.50

Molasses Ginger (GF, no nuts) 4.50

Apricot Date Bars (GF, SF, oil-free, date-sweetened, no nuts) 5.00

Organic Chocolate Brownies (GF, oil-free) 4.50

Magic Bars (grain-free, GF, SF, oil-free) 5.00


Thank you in advance for your order.  Please note that entrees often sell out before Sunday.

See you Sunday!



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