Friends In Deed and The Palette Fund presented the second in a series of six nutrition workshops on Thursday, December 15, 2011.The presentation byScott Berliner and Ruth Fehr entitled THE ART OF CREATING BALANCED MEALS, included a lecture and a meal. The food was delicious!
Following are the recipes that were used on December 15th:
KABOCHA SQUASH SOUP WITH SAUSAGE AND LEAFY GREENS
Serves 4-6
Ingredients
3 tablespoons extra virgin olive oil
1 fresh spicy turkey sausage, cut into small pieces
1 medium onion, diced
Sea Salt and Pepper to taste
1 teaspoon cumin
1 small kabocha squash, rinsed, unpeeled and diced (about 2 cups)
4-5 cups of chicken or vegetable broth
1 bunch of Swiss chard or kale, stemmed and roughly chopped
2-3 teaspoons fresh lemon juice
Procedure
1. In an 8-quart pot, heat 2 tablespoons olive oil over medium-high heat and sauté sausage for 8 minutes, or until browned. Remove the sausage to a plate.
2. Using the same pot and without rinsing, add 1 tablespoon olive oil and sauté the onions with a pinch of salt and the cumin. Cook for about 5 minutes, until softened.
3. Stir in the squash, season with a pinch of salt and sauté for another 5-8 minutes. Add broth and the cooked sausage and bring to a low boil. Lower flame and simmer for about 8 minutes.
4. Stir in the chopped greens and simmer for about 10 minutes. Check the squash; it should be fork-tender. Adjust seasonings, adding lemon juice as needed to brighten flavors.
5. Store in an airtight container in the refrigerator for 2-3 days (or in the freezer for up to two months).
Recipe by Health Supportive Chef Ruth Fehr
MILLET AND AVOCADO SALAD
Serves 6
Ingredients
1 cup millet, rinsed and drained
2 cups water
Sea Salt
3 ears sweet corn
½ cup lime juice (from approximately 3 limes)
2-3 medium jalapeno peppers
1 tablespoon ground cumin
¼ cup extra virgin olive oil
¼ cup (packed) cilantro, minced
2 tablespoons thinly-sliced scallions (white and green parts)
2 ripe avocadoes, diced
4 medium tomatoes, chopped
freshly ground black pepper, to taste
Procedure
1. Place a heavy skillet (such as cast iron) over medium heat for several minutes. When the pan is hot, add millet and roast, stirring the grains and shaking the pan until the moisture has cooked off and the millet is dry and very fragrant.
2. In a 2-quart saucepan over high heat, combine the millet and water and bring to a boil. Add a pinch of salt, reduce the heat to low and simmer for 30 minutes, or until all the water is absorbed. Spread the millet onto a baking sheet to cool.
3. While the millet cools, husk the corn and scrape off the kernels. Place them in a steamer and steam, covered, for 3 to 5 minutes, or until tender. Chill in a sieve under cold running water and drain. (Alternatively, roast the corn by tossing the kernels with 1-2 tablespoons olive oil and a pinch of salt, spreading on a baking sheet and roasting in a 400F oven for 7-10 minutes, until beginning to turn golden brown.)
4. In a large mixing bowl, combine the lime juice, jalapenos, cumin and 1 tablespoon sea salt. Whisk in the oil. Stir in the millet, corn, cilantro, and scallions. Fold in the avocado and tomatoes and season with salt and pepper to taste.
5. If desired, chill before serving.
NOTE: This salad can be stored in your refrigerator for up to three days. Flavors will develop over time.
Adapted from Whole Grain Salads that Deliver by Peter Berley.
FARRO AND DELICATA SQUASH WITH FETA AND MINT VINAIGRETTE
Serves 6
Ingredients
1 cup farro, soaked overnight and drained
2 medium Delicata squash, diced
2 tablespoons of olive oil
Sea salt and pepper
3 carrots, peeled and shredded
8 ounces mild French feta cheese, crumbled
2 tablespoons chopped parsley
1 lemon
Mint Vinaigrette:
½ cup lemon juice
2 tablespoons rice wine vinegar
2 tablespoons finely chopped shallot
1 tablespoon finely chopped fresh mint
1/3 cup extra virgin olive oil
1 teaspoon sea salt
freshly ground black pepper
Procedure
1. Preheat oven to 375F.
2. In an 8-quart pot, bring 3 cups of water to a boil. Add the farro and cook until tender, about 25 minutes. Remove to a bowl, draining off any excess water.
3. In a large bowl, toss the diced Delicata squash with the olive oil, and about 2 teaspoons sea salt and a few pinches of black pepper. Spread out on a baking sheet and roast in the preheated oven until tender, about 10 minutes.
4. Make the vinaigrette by combining those ingredients in a blender and pureeing until smooth. (Alternatively, whisk together in a medium bowl.)
5. In a large bowl, combine the cooked farro, roasted squash, carrots and vinaigrette. Mix well.
6. Add the feta and chopped parsley to the salad.
7. Store in an airtight container in the refrigerator for up to four days.
Adapted from Whole Grain Salads that Deliver by Peter Berley.
APPLE - PEAR - BLUEBERRY CRISP
6 servings
Filling
¾ lb granny smith apples, peeled
¾ lb of pears, peeled
8 ounces frozen blueberries
1 tablespoon lemon juice
pinch of sea salt
¼ teaspoon cinnamon
pinch of cardamon
½ cup grape or apple juice
1 tablespoon arrowroot or cornstarch
Crisp
2 cups rolled oats
½ cup whole grain flour ( spelt or brown rice)
¼ cup oil, cold pressed (canola, safflower or grapeseed)
2 tablespoon maple syrup or honey
pinch of both, salt and cinnamon
Preparation
- Preheat oven to 350F.
- Cut apples and pears into quarters, remove seeds. Slice them thinly.
- Place slices and blueberries in to a baking dish
- Sprinkle with lemon juice, sea salt, cinnamon and cardamom
- Pour juice over fruit and toss to mix
- Mix crisp ingredients and crumble over fruit evenly
- Press down gently
- Bake for about 30-40 minutes, until crust is golden and apples are soft.
Copyright by Laura Pole. All rights reserved
