THE FRIENDS IN DEED BLOG

Five great recipes from the April 19th nutritional workshop series.

Friends In Deed and The Palette Fund presented the last in our first series of six nutrition workshops on Thursday, April 19, 2012. The presentation by Scott Berliner and Ruth Fehr  entitled "PRINCIPLES OF BALANCE" included a lecture, cooking demonstration and food tasting. 

This workshop summarized the entire six-part series and showed simple, practical ways to put together nutritious, balanced meals that you can easily re-create at home.

 The following five recipes were used on April 19th:

 

1.) WHOLLY GUACAMOLE

Yield: 2 cups

Ingredients:

3 green onions, rinsed, root ends cut off, and cut into 1 inch pieces

¼  bunch parsley (about 1 cup de-stemmed)

1 cup frozen green peas, blanched in boiling water for 1 minute

3-5 tablespoons lemon or lime juice

1 teaspoon ground cumin

1/2 teaspoon ground coriander

2 cloves of roasted garlic, or 1 clove fresh garlic

½ teaspoon sea salt

2 large ripe Haas avocadoes

¾ cup chopped tomatoes

Optional: 1 jalapeno chili, finely chopped or ¼ teaspoon red hot sauce; 1 tsp extra virgin olive oil

Procedure:

1. Put green onions,  peas, lemon juice, cumin, coriander, garlic, parsley, jalapeño (optional) and salt into the bowl of a food processor and process until well blended and smooth.
2. Cut avocadoes in halves, remove pits and scoop out flesh into a medium sized mixing bowl.
3. Mash avocadoes and mix in ingredients from food processor.
4. Stir in tomatoes, taste, and adjust seasoning.  Chill.
5. Serve with organic corn tortilla chips, slices of jicama or whole grain crackers.

Store covered in fridge.   This will keep for about 1-2 days without turning drab green!

Source: Health Supportive Laura Pole. 

 

 

2.) CREAM OF ASPARAGUS SOUP (no cream)  

Serves 6

Ingredients:

1 pound asparagus, 1 ½ inches of the hard ends removed, stems cut into 1-inch pieces

1 teaspoon salt

1 tablespoon extra-virgin olive oil

2 shallots, diced

1 parsnip or carrot, peeled and diced 

1 bay leave

1 tablespoon rolled oats

4 cups chicken or vegetable broth

1 tablespoon lemon juice,

1 tablespoon fresh parsley, minced

 

Procedure:

1. Warm the oil in a medium saucepan over medium low heat. Add the shallots  parsnip or carrot, and salt and sauté until shallots lightly browned. Add the asparagus stems, and sauté for another 5 minutes. Add the oats, and continue sautéing for another 5 minutes.  Add stock and bay leave and bring to a boil. Lower the heat and simmer, partially covered, until vegetables are tender. About 20-25 minutes.
2. Remove Bay leave. Puree soup in a blender till smooth. 
3. Return the pureed soup to the pot. Add salt to taste, and season with black pepper and lemon juice. Reheat if necessary. Serve warm, garnished with a sprinkling of chopped parsley.

 

 

3.) SPELT PASTA WITH PESTO

Serves 4

 

Ingredients:

8 ounces frozen edamame, blanched in boiling water for 1 minute

1 cup fresh cilantro and parsley

½ cup pine nuts, toasted

1/4 cup grated parmesan cheese

1 garlic clove, minced

2 tablespoon lemon juice

¼ cup olive oil

salt and pepper

1 lb Spelt Pasta  

 

Procedure:

1. Bring 4 quarts water to boil in a large pot. Add some salt.
2. Add pasta to the pot and cook till at dente, about 10-12 minutes. Reserve 1 cup cooking water, drain pasta. Drizzle with some olive oil. Set aside
3. Place edamame, cilantro & parsley, garlic, pine nuts, cheese, lemon juice and olive oil in a blender and process till smooth. Add some of the pasta water to the pesto to thin it out and make blending easier.    
4. Transfer to small bowl and season with salt and pepper.
5. Add pesto to the pasta and mix well. Add some of the pasta water, if necessary. Season with salt and pepper
6. Can be serve warm or room temperature. May sprinkle a bit more cheese 

 

 

4.) VEGETARIAN WRAPS

Makes 4 servings

 

Ingredients:

4 whole wheat tortillas

2 broccoli stems (about 1 cup)

1 carrot, peeled and grated

1 organic apple, washed, unpeeled, thinly sliced 

 Lemon juice--1 tablespoon fresh

1/8 of a teaspoon of seasalt

Extra virgin olive oil--2 tablespoons

1 cup red onions, sliced

1 cup hummus, store bought

1 avocado, peeled and cut into thin slices

 

Procedure:

1. Pre-heat oven to 400F.
2. To make broccoli slaw. Wash stems, peel and thinly slice it. Use a mandoline if available
3. Toss broccoli slaw, carrots, sliced apple, lemon juice, olive oil and salt together. Let it sit for about 15 minutes, then drain.
4. While slaw is marinating. Season onions with salt & pepper and some olive oil (about 1 teaspoon). Place it in a baking sheet, spread on a single layer and roast in the oven till soft, about 15 minutes. Set aside
5. To make the wraps. Spread about 2 tablespoons of hummus on each tortilla
6. Place some avocado slices
7. Scoop about ½ cup of slaw onto the tortilla (about 1 inch from the edge closest to you).
8. Top it with some roasted onions.
9. Roll up tortilla and fold in the edges. If you have time, let the roll-ups sit in fridge for at least an hour, so that it will hold together better when eating.
10. If desired, make a diagonal slice down the center of the roll-up, to reveal the beautiful colors inside.

 

Source: Adapted from Laura Pole’s Rainbow Veggie & Cheese Rolls Recipe

 

 

5.) DOUBLE BERRY & SILKEN TOFU SMOOTHIE

Ingredients:

1 cup of fresh organic strawberries, washed and stemmed

1 cup of frozen blueberries

1 banana

¼ cup organic silken tofu  

1 cup coconut water

 

Procedure

1. Add all ingredients to a blender and puree until smooth.

 

Variation: 

Substitute tofu for ¼ avocado or 1 tablespoon of almond butter

 

Source: Ruth Fehr

 

 

Nutrition Workshop #6 - Principles of Balance - April 19th at 7pm - LIMITED ENROLLMENT

Eight recipes from the "Learning About Fats" Nutrition Workshop on March 15, 2012

Friends In Deed and The Palette Fund presented the fifth in a series of six nutrition workshops on Thursday, March 15, 2012. The presentation by Ruth Fehr "LEARNING ABOUT FATS"  included a lecture, cooking demonstration and a meal. 

This workshop discussed the many functions fats play in our body.  It explored the many forms and sources of fats, and why all fats are not created equal. The cooking demonstration was about pairing grain and green salads with the right dressing. 

The following eight recipes were used on March 15th:

 

1.) ASPARAGUS MIMOSA

Serves  4

INGREDIENTS

1 1/2 lb medium asparagus, trimmed and lower half of stalk peeled

2 1/4 teaspoons salt

2 tablespoons tarragon vinegar

1 tablespoon finely chopped shallot

1 teaspoon Dijon mustard

1/8 teaspoon black pepper

1/3 cup extra-virgin olive oil

2 hard-boiled large eggs at room temperature

 

PROCEDURE

1.  Prepare a bowl of ice and cold water.

2.  Put asparagus in a 12-inch heavy skillet, then cover with cold water. Bring water to a boil and add 2 teaspoons salt, then reduce heat and simmer asparagus, uncovered, until just tender, 6 to 8 minutes. Transfer with tongs to ice water, then to a clean kitchen towel. Pat dry.

3.  Whisk together vinegar, shallot, mustard, pepper, and remaining 1/4 teaspoon salt in a small bowl, then add oil in a slow stream, whisking until emulsified.

4.  Halve eggs, then force through a medium-mesh sieve into another small bowl. Toss asparagus with 1 tablespoon vinaigrette in a large shallow bowl, then divide asparagus among 4 plates. Spoon additional vinaigrette over asparagus and top with egg.

 Recipe from Epicurious.com

 

2.) CITRUS AVOCADO VINAIGRETTE

Yield about 2/3 cup

INGREDIENTS

1 clove garlic, minced

4-6 tablespoons freshly squeezed lemon or orange juice

2 teaspoons Dijon mustard

1/3 cup avocado oil

1-2 tablespoons agave nectar or honey

Sea salt and freshly ground black pepper

 

PROCEDURE

1.  In a medium bowl, mix together the garlic, citrus juice and mustard.

2.  Whisk in avocado oil in a slow and steady stream. 

4.  Add sweetener to balance the acid and season to taste with salt and pepper.

5.  Enjoy!

 

 

3.) DARK CHOCOLATE-CHILE MOUSSE 

4 servings

INGREDIENTS

2 large, ripe Hass avocados (about 2 cups diced)

1/2 cup plus 2 tbsp maple syrup

2 tablespoons agave nectar

2 tablespoons coconut oil

4 tsp vanilla

1/2 cup cocoa powder

1/2 cup coconut milk

Pomegranate seeds or toasted pine nuts for garnish

 

PROCEDURE

1. Dice avocados.

2. Place all ingredients in mixer or food processor.

3. Blend until smooth. 

4. Enjoy!

Recipe by Chefs Tricia Brown and Kiki Homer

 

 

4.) FENNEL AND CITRUS SALAD

Serves 6

INGREDIENTS

2 pink grapefruits

2 fennel bulbs, thinly sliced crosswise

½ cup almonds, roughly chopped and roasted

1 tablespoon parsley, minced

 

Dressing:

3 tablespoons apple cider vinegar

¼ cup Greek yogurt

6 tablespoons olive oil

salt and pepper to taste

 

PROCEDURE

1.  Peel and section grapefruit. Place in salad bowl and mix in fennel and almonds.

2.  To prepare the dressing, mix all ingredients together until emulsified.

3.  Sprinkle parsley over the salad before serving.

4.  Enjoy!

 Recipe by Health Supportive Chef Ruth Fehr

 

 

5.) SHALLOT WALNUT VINAIGRETTE

Yield 1 cup

INGREDIENTS

1 large shallot, minced

¼ cup white balsamic vinegar

2 teaspoons Dijon mustard

1/3 cup walnut oil

1 tablespoon honey or maple syrup (optional)

Sea salt and freshly ground black pepper

 

PROCEDURE

1.  Place minced shallots in a medium bowl, toss with sea salt, then cover with vinegar.  Let sit for 5-10 minutes.

2.  Stir in Dijon mustard.

3.  Whisk in walnut oil in a slow and steady stream. 

4.  Taste, and add sweetener as needed to balance the acid. 

5.  Season with salt and pepper.  Toss with your favorite salad and enjoy!

Recipe by Health Supportive Chef Ellen Emerson

 

 

6.) SPRING CONFETTI SALAD

SERVES 4-6

INGREDIENTS

1-2 tablespoons olive oil

2 large shallots, chopped fine

½ cup slivered almonds, toasted

2 cups cooked brown rice (see brown rice cooking instructions below)*

2 cups cooked white beans

1-2 cups pea shoots

 

DRESSING:

1 tablespoon mustard

3 tablespoons apple cider vinegar or white balsamic vinegar

2 teaspoons maple syrup or honey

½ cup olive oil

Salt and Pepper to taste.

 

PROCEDURE

1.  Heat a medium saute pan over a medium-high flame.  Add oil and then saute chopped shallots until softened.

2.  In a large bowl, mix together the rice, beans, and almonds.  Stir in the cooked shallots.

2.  To make the dressing:  in a small bowl, whisk together the mustard and vinegar, then whisk in the maple syrup.   While whisking that constantly, pour a stream of olive oil into the mixture. 

3.  Season the vinaigrette to taste with salt and pepper and then pour over the rice mixture, stirring to combine.  Stir in the pea shoots and check for seasoning just before serving. 

4.  Enjoy!

Recipe by Health Supportive Chef Ellen Emerson

 

* HOW TO COOK BROWN RICE

Here are the instructions on how to cook 1 cup of brown rice "a la chef Ruth." This yields at least two cups of cooked rice.  (Adjust the instructions accordingly if cooking more than one cup.)

 

Ingredients

1 cup of brown basmati rice

1 tablespoon olive oil 

1 teaspoon salt

Instructions

1. Soak rice overnight

2. Drain rice using a colander

3. Using a pot, heat olive oil to medium/low heat.  Roast the rice for about 10 minutes or till fragant. 

4. Pour in 2 cups boiling water; bring to boil. Lower heat to low and cook rice covered for about 30 minutes or until liquid has evaporated and rice is tender. 

5. Puff up rice with a fork. Transfer to a bowl and serve.  

 

 

7.) SPRING SALAD WITH ROASTED GOLDEN BEETS

Serves 6

INGREDIENTS

4 golden beets, peeled and julienned

¼ teaspoon cumin seeds

1 teaspoon balsamic vinegar

1 teaspoon canola oil

pinch pepper flakes

1 bunch asparagus

1 lb Spring mix (baby arugula, baby lettuces, etc)

1 lb watercress, washed and dried

sea salt & pepper

 

Vinaigrette

Juice of 1 lemon (about 2-3 tablespoons)

¼ cup olive oil

2 tablespoons fresh cilantro, roughly chopped

Salt and Pepper to taste

 

PROCEDURE

1.  Preheat oven to 425 degrees.

2.  Combine golden beets, cumin, lemon juice, pepper flakes, canola oil, pinch of salt & pepper. Stir to coat beets with the oil and spices.  Roast beets till they are just tender, but still crunchy, about 15 minutes.

3.  Bring a pot of salted water to boil, add asparagus and cook until  they are tender, but crisp, about 2 minutes. Drain asparagus. Place them in a bowl of iced water to stop cooking.  Drain again. Dry asparagus using paper towels.

4.  In a small bowl, whisk all ingredients for the vinaigrette. Taste and adjust seasoning.

5.  Toss together the greens and asparagus with enough vinaigrette to coat it lightly.  Garnish tossed salad with the roasted beets. 

6.  Enjoy!

 Recipe by Health Supportive Chef Ruth Fehr.

 

 

8.) STRAWBERRY VINAIGRETTE

Serves 8

Ingredients

1 cup olive oil

1/2 pint fresh strawberries, halved

2 tablespoons balsamic vinegar

1/2 teaspoon salt

1/4 teaspoon ground black pepper

1/4 teaspoon dried tarragon

1/4 teaspoon sugar

 

Procedure

1. In a blender or food processor, mix olive oil, strawberries, balsamic vinegar, salt, pepper, tarragon and sugar.  Blend until smooth.

 

 

 

 

 

 

Nutrition Workshop #5 - Learning About Fats - March 15th at 7pm - LIMITED ENROLLMENT

Four recipes from the "Cooking with Carbs" Nutrition Workshop on Feb. 16, 2012

Friends In Deed and The Palette Fund presented the fourth in a series of six nutrition workshops on Thursday, February 16, 2012. The presentation by Scott Berliner and Ruth Fehr "UNDERSTANDING CARBS AND COOKING WITH THEM"  included a lecture, cooking demonstration and a meal. 

This workshop focused on the widely misunderstood macronutrient carbohydrate. Not all “carbs” are created equal.  There are “good carbs” and “bad carbs” and the workshop explored both and their benefits and disadvantages. The cooking section demonstrated how to created “balanced breakfast meals” using different types of carbohydrates.

The following four recipes were used on February 16th:

 

1.) HOMEMADE GRANOLA

Yield about 20 servings (1/4 cup each)

INGREDIENTS

- 5 cups of rolled oats (not instant or quick cooking)

- 1 cup raw almonds (slivered) (could also use walnuts or pecans)

- 1 cup raw sunflower seeds

- 1 cup unsweetened coconut flakes  

- 2 tablespoon of raw sesame seeds

- ¾ cup honey and maple syrup

- 2 tablespoons of coconut oil (or a neutral oil like safflower or canola)  

- 1 cup of any dry fruit (apples, figs)

 

PROCEDURE

1. Pre-heat oven to 250 degree F.

1. In a medium bowl, combine the oats, nuts, seeds and coconut flakes.  
2. Mix honey, maple syrup and oil and bring it to boil. Mix well, and pour over the granola mixture. Mix well until all the ingredients are well coated with the syrup.
3. Place it on a ½ sheet pan and bake for about 30-45 or till oats and nuts are crunchy. Stir every 10 minutes so that it bakes and browns evenly.
4. Add 1 cup of dry fruit, as soon as granola is out of the oven.   
5. Cool completely. 
6. Transfer to a sealed container and store in a cool place or in the refrigerator 
7. Serve with a dollop of yogurt and choice of seasonal fresh fruit.  Can be served for breakfast or anytime snack.

    

Source: Ruth Fehr 

 

 

2.) GLUTEN-FREE APPLE MUFFINS

 

INGREDIENTS

    - 2 cups glutten free flour (store bought or make your own*)

    - 1 teaspoon baking soda

    - 1/2 teaspoon salt

    - 3/4 cup combination of maple syrup & agave

    - 1/4 cup neutral oil (like safflower)  

    - 2 eggs

    - 1 cup unsweetened applesauce

    - 1 teaspoon vanilla extract

    - 3/4 cup(s) low-fat buttermilk

    - 1 cup organic unpeeled apple, small diced

    - 12 large baking cups           

 

PREPARATION

1. Preheat the oven to 400 F.
2. In a medium bowl, whisk together the flour, the baking soda, and salt.
3. In a large bowl, whisk the syrup/agave and oil until combined. Add the eggs, one at a time, whisking well after each addition. Whisk in the applesauce and vanilla. Stir in the flour mixture in two batches, alternating with the buttermilk, just until combined. Gently stir in the diced apple.
4. Place baking cups into a muffin pan, fill each one about 2/3 full. Bake for about 18-20 minutes or until a wooden toothpick inserted in the center of one of the muffins comes out clean.
5. Let cool on a wire rack for 15 minutes. Unmold and enjoy them warm or cold

Source: Ruth Fehr

 

3.) CONGEE

Serves: 6

INGREDIENTS

- 5 cups chicken stock or vegetable stock

- ¾ cup white short grain rice

- 1 teaspoon sea salt

- ¾ pound white fish fillet (flounder or sole, halibut)

- 1 ½ tablespoon toasted sesame oil

- 1 bunch cilantro leaves, roughly chopped

- 2 sheets toasted nori, cut into thin strips

- 2 scallions, minced

 

METHOD

1.  Combine stock in large pot with rice and salt. Cover pot and bring to boil on medium heat; reduce to low simmer and cook for at least 1 hour (preferably 2 hrs). Stir frequently until rice is creamy and thickened.

2.  Wash fish and pat dry with paper towel. Cut into 2-inch pieces. Season it with salt. Add to the pot and cook (covered) for at least 30 minutes.   

3.  Turn off flame, add toasted sesame oil, scallions and cilantro.

4.   Ladle into a bowl, garnish with the nori strips.

 Source: Ruth Fehr

 

4.) BAKED EGGS ON GREENS

Serves 4

INGREDIENTS

- 1 tablespoon olive oil

- 1 medium size white onion, diced

- 1 garlic clove, mashed and minced

- 1 teaspoon minced fresh ginger

- 4 cups chopped swiss chard or kale

- Pinch of sea salt

- 4 organic eggs

- 1/4 cup feta cheese (optional)

- Salt and pepper to taste

 

PROCEDURE

1. Preheat oven to 375 degree F.
2. In a large pot, bring water to boil. Add a pinch of salt. Blanch swiss chard/kale for about  5 minutes.  Then drain well.
3. In a saute pan, heat olive oil over medium heat, sauté  onion, garlic and ginger for about 5 minutes. Add the well drained swiss chard and sauté for another 2-3 minutes. Season with pinch of salt and pepper.
4. Place ¼ of the sautéed  greens in a ramekin or a small baking dish.  Sprinkle some feta cheese (if using). Crack one egg and place it on top of the greens. Sprinkle with a pinch of salt and pepper.
5. Bake the egg for about 12 minutes or till the egg is opaque.
6. Let it cool for about 5 minutes. 

Adapted from The Cancer Fighting Kitchen By Rebecca Katz

 

 

Announcing Nutrition Workshop #4 - Feb. 16th - Understanding Carbs & Cooking With Them

Four recipes from the January 19, 2012 Nutrition Workshop

Friends In Deed and The Palette Fund presented the third in a series of six nutrition workshops on Thursday, January 19, 2012. The presentation by Scott Berliner and Ruth Fehr  "UNDERSTANDING PROTEIN AND COOKING WITH IT"  included a lecture, demonstration and a meal. Once again, the food was delicious!

Following are the recipes that were used on January 19th:

 

POACHED CHICKEN WITH GINGER-SCALLION SAUCE

Serves 4

This recipe is packed with protein.  Ginger acts as both an appetite stimulant and a digestive aid. 

Ingredients

2 whole chicken breasts (with skin and bones)

½ cup neutral oil (like canola)

6 green onions, cut into 3-in pieces and sliced thinly lengthwise

½ cup fresh ginger root, grated

4 tablespoons tamari

2 tablespoons sherry cooking wine or mirin

1 tablespoons brown sugar

 

Procedure

1.  Place chicken in a saucepan or deep skillet with a lid.  Cover with salted water, bring to a boil then reduce to a simmer.  Poach chicken until just done, about 20 minutes.

2.  Remove from heat and let stand in liquid until lukewarm.

3.  Remove chicken from broth, peel skin, debone and cut julienne style.  Make sure chicken is cooked throughout.  Liquid should run clear when cutting.

4.  Arrange chicken in a shallow glass dish.

5.  In a skillet, heat oil and sauté ginger for about 30 seconds, then add green onions, and continue sautéing for about 1 minute.  Remove from heat and sprinkle over the chicken.

6.  Add tamari, sherry and sugar to skillet, boil briefly, and then pour over chicken.

7.  Cover and let marinate at room temperature for about 1 hour.

 

Recipe by Health Supportive Chef Ruth Fehr

 

 

CRISPY TOFU

Serves 4

Tofu is a great source of plant-based protein.

Ingredients

4 large garlic cloves, smashed

1 ½ teaspoons sea salt or kosher salt

½ cup (packed) chopped fresh cilantro, or can use other herbs like parsley or mint

Zest of 1 lemon (finely grated)

2 tablespoons fresh lemon juice

½ teaspoon red pepper flakes or siracha hot sauce

1 block extra firm tofu, sliced crosswise into four ½-inch-thick slabs

¼ cup extra-virgin olive oil

 

Procedure

1.  In a bowl, combine all marinade ingredients, mixing very well.  Add tofu and marinate at least 30 minutes at room temperature.

2.  Preheat a large saute pan over medium-high heat until hot.  Add the oil. Lift the tofu from the marinade, and lay it in the pan.  Reserve the marinade. Reduce the heat to medium and cook tofu until is golden brown on the bottom, about 5 minutes.  Flip the tofu, and cook until the tofu is also golden brown on the second side.

3.  Transfer tofu to a serving plate.  Pour the oil out of the pan, then add reserved marinade to the pan.  Stir and simmer for a few seconds, scraping up the browned bits from the bottom of the pan.  Pour the marinade over the tofu.  Serve over steamed rice or a grain salad.

 

Recipe by Health Supportive Chef Ruth Fehr

 

HALIBUT WITH ROASTED PEPPER SALSA

Serves 4

 

Ingredients

2 bell peppers (1 yellow, 1 red)

4 tablespoons olive oil

1 medium onion, thinly sliced

1 teaspoon capers, chopped

1 clove garlic, thinly sliced

pinch of both cumin and coriander (ground)

pinch of red pepper flakes (optional)

salt and pepper to taste

4 6-ounce halibut fillets

 

Procedure

1.  Preheat oven to 350F.

2.  Rinse and dry peppers.  Place them on a baking sheet and then roast in the oven for about 20 minutes, until the skin appears soft.  Remove from oven, place them in a bowl and cover with plastic wrap to allow them to steam.  Peel the skin and remove stems and seeds.  Slice peppers into thin strips.

3.  Increase oven temperature to 375F.

4.  Heat 2 tablespoons of olive oil in a sauté pan over medium heat.  Sauté onions until soft, about 8 minutes.  Add garlic and continue sautéing for about 1 minute.   Add capers and spices.  Add peppers and stir well.  Remove from heat and set aside.

5.  Pat dry halibut with paper towel or cloth. Season halibut with salt and pepper.  Heat 2 tablespoons of olive oil in a large sauté pan until hot.  (Sauté pan should be large enough to hold 4 halibut fillets without crowding.)  Sear halibut in heated pan, about 2 minutes per side.

6.  Transfer pan with seared halibut to preheated oven to finish cooking, about 3-4 minutes.

7.  Transfer fillets to serving plates and garnish with the pepper salsa.

 

 

Garden Lentil Salad with Tortilla Chips

Serves 4 

1 cup green lentils (also called French lentils)

2 cups water

2 tablespoon olive oil

2 shallots, diced

3 cups baby spinach

1 cup cherry tomatoes, halved

½ cup of a combination of fresh herbs (can be basil/mint/parsley/green onions)

2 tablespoon lemon juice

4 oz goat feta cheese

½ teaspoon salt and ¼ teaspoon of freshly ground back pepper

4-5 corn tortillas, cut into 1 inch wedges

1 teaspoon of cumin

1 teaspoon canola oil

 

1. Preheat oven to 375F
2. Place lentils in a pot with the water and bring to boil. Reduce the heat and simmer until lentil are tender, but still retain their shape, about  20 minutes. Drain any excess water and set aside. Cover lentil otherwise, they will dry out and harden.
3. Heat olive oil in a large skillet over medium heat. Add shallots and sauté  until softened about 5 minutes. Add spinach and cook till wilted. Add tomatoes, cooked lentils, herbs to the pan and stir to combine. Cook till warmed through, about 1 minute. Stir in the lemon juice, salt and pepper and serve.
4. Season tortilla wedges with cumin, pinch of salt. Sprinkle with canola oil. Mix well. Place them on a baking sheet. Bake them till crispy, about 8-10 minutes.
5. Serve the salad with the tortilla chips. 

Announcing Nutrition Workshop #3 - Jan. 19th - Understanding Protein & Cooking With It

PLEASE NOTE:  ALL WORKSHOP SLOTS ARE CURRENTLY FILLED. However, we have created an alternate list should anyone already signed up not be able to attend.  You can sign up for an alternate slot ONLY after any Big Group.  Please note that signing up as an alternate will NOT guarantee your participation in the workshop because enrollment is limited.  Alternates will be notified directly if there is room for them in the workshop.

RECIPES from the December 15th Nutrition Workshop.

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

1. Preheat oven to 350F.
2. Cut apples and pears into quarters, remove seeds. Slice them thinly.
3. Place slices and blueberries in to a baking dish
4. Sprinkle with lemon juice, sea salt, cinnamon and cardamom
5. Pour juice over fruit and toss to mix
6. Mix crisp ingredients and crumble over fruit evenly
7. Press down gently
8. Bake for about 30-40 minutes, until crust is golden and apples are soft.

Copyright by Laura Pole. All rights reserved

 

 

The Art of Creating Balanced Meals - workshop on December 15th at 7pm - limited enrollment

PLEASE NOTE:  ALL WORKSHOP SLOTS ARE CURRENTLY FILLED.  However, we have created an alternate list should anyone already signed up not be able to attend.  You can sign up for an alternate slot ONLY after any Big Group.  Please note that signing up as an alternate will NOT guarantee your participation in the workshop because enrollment is limited.  Alternates will be notified directly if there is room for them in the workshop.