Allison's Favorite Recipes

March 2012 Schedule

2012-01-27T14:23:00.001-08:00

Hearty Winter Soups

2012-01-04T14:57:00.001-08:00

(written by Barbara Paulson)

North Woods Bean Soup

Cooking spray
1 cup baby carrots, halved
1 cup chopped onion
2 garlic cloves, minced
7 ounces turkey kielbasa, halved lengthwise and cut into
1/2-inch pieces (adds rich, slow-cooked flavor)
4 cups fat-free, less-sodium chicken broth
1/2 teaspoon dried Italian seasoning
1/2 teaspoon black pepper
2 (15.8-ounce) cans Great Northern beans, drained and rinsed
1 (6-ounce) bag fresh baby spinach leaves

Heat a large saucepan coated with cooking spray over medium-high heat. Add carrots, onion, garlic, and kielbasa; sauté 3 minutes, stirring occasionally. Reduce heat to medium; cook 5 minutes. Add the broth, Italian seasoning, pepper, and beans. Bring to a boil, reduce heat, and simmer 5 minutes.
Place 2 cups of the soup in a food processor or blender, and process until smooth. Return the pureed mixture to pan. Simmer an additional 5 minutes. Remove soup from heat. Add the spinach, stirring until spinach wilts.
Yield: 5 servings (serving size: 1 1/2 cups)

White Bean and Sausage Ragout with Tomatoes, Kale, and Zucchini

1 tablespoon olive oil
1/2 cup chopped onion
2 (4-ounce) links chicken sausage, cut into (1/2-inch) slices
1 zucchini, quartered and cut into (1/2-inch) slices (about 2 cups)
3 garlic cloves, peeled and crushed
6 cups chopped trimmed kale (about 1/2 pound)
1/2 cup water
2 (16-ounce) cans cannellini beans or other white beans, rinsed and drained
1 (14.5-ounce) can diced tomatoes, undrained
1/4 teaspoon salt
1/4 teaspoon freshly ground black pepper

Heat oil in a large skillet over medium-high heat. Sauté onion and sausage 4 minutes or until sausage is browned. Add zucchini and garlic; cook 2 minutes. Add kale and remaining ingredients; bring to a boil. Cover, reduce heat, and simmer 10 minutes or until thoroughly heated. Serve immediately.
Yield: 4 servings (serving size: 1 3/4 cups)

Chunky Potato-Crab Chowder

2 tablespoons butter
1 cup chopped onion
3/4 cup chopped celery
1 garlic clove, minced
3 1/2 cups (1-inch) cubed red potato (about 1 pound)
3 tablespoons all-purpose flour
2 1/2 cups 2% reduced-fat milk
2 teaspoons chopped fresh thyme
1/2 teaspoon freshly ground black pepper
1/4 teaspoon grated whole nutmeg
1 (14 3/4-ounce) can cream-style corn
1 (14-ounce) can fat-free, less-sodium chicken broth
8 ounces lump crabmeat, shell pieces removed
3 tablespoons chopped fresh parsley
1 teaspoon salt

Melt butter in a large saucepan over medium-high heat. Add onion, celery, and garlic; sauté 4 minutes. Add potato; sauté 1 minute. Sprinkle with flour; cook 1 minute, stirring constantly. Stir in milk, thyme, pepper, nutmeg, corn, and broth. Bring to a simmer over medium heat, stirring frequently. Cover, reduce heat, and simmer 20 minutes or until potato is tender, stirring occasionally. Stir in crab, parsley, and salt; cook 5 minutes, stirring occasionally.

Peanut and Squash Soup

1 1/2 teaspoons peanut oil
4 cups (1/2-inch) cubed peeled butternut squash
1 cup chopped onion
2 tablespoons minced garlic (about 6 cloves)
1/2 teaspoon salt
1/2 teaspoon ground cumin
1/4 teaspoon ground coriander
4 cups fat-free, less-sodium chicken broth
3/4 cup reduced-fat creamy peanut butter
2 tablespoons tomato paste
1/2 teaspoon crushed red pepper
1/4 cup chopped fresh cilantro

Heat oil in a large saucepan over medium-high heat. Add squash and next 5 ingredients (through coriander); sauté 5 minutes or until onion is tender. Add broth, peanut butter, tomato paste, and pepper, stirring well to combine; bring to a boil. Reduce heat; simmer, uncovered, 10 minutes or until the squash is tender. Sprinkle with cilantro.
Yield: 6 servings (serving size: about 1 cup)

February Schedule 2012

2012-01-04T14:50:00.000-08:00

Cooking with Kids--Christmas in the Kitchen

2011-12-14T08:10:00.000-08:00

REINDEER CRACKERS

Round crackers
Peanut butter
Raisins
Maraschino cherries, halved
Pretzel twists

Spread crackers with peanut butter. Top with two raisins and one maraschino cherry half to resemble a face. Break two pretzels to resemble antlers and stick in peanut butter (see photo).

RICE KRISPIES SNOWMEN

3 tablespoons butter or margarine
1 (10oz) bag marshmallows
6 cups rice krispies

Icing
Assorted candies or raisins
Pretzel sticks

In a large saucepan melt butter over low heat. Add marshmallows and stir until completely melted. Remove from heat. Add rice krispies. Stir until well coated.
Shape into balls and stack to form snowmen. Use a little frosting to get balls to stick together if they are not holding. Decorate with icing and candies.

TORTILLA SNOWFLAKES

Tortillas
Canola oil
Cinnamon
Sugar

Use cookie cutters to cut snowflakes from the tortillas, or warm the tortillas in the microwave briefly to soften and cut out snowflakes using kitchen shears. Heat a tablespoon or two of canola oil in large skillet. Cook tortillas until crispy. Set cooked tortillas over paper towels and sprinkle with cinnamon and sugar. Alternately, snowflakes can be sprinkled with parmesan cheese for a savory treat. If using cookie cutters, tortillas can also be stacked with turkey and cheese to make thin sandwiches before cutting.

CHEESE AND VEGGIE TREE

3 (8 oz) packages cream cheese, softened
3 cups white cheese, grated (such as cheddar, mozzarella, or jack)
1 cup chopped fresh parsley
1 package cherry tomatoes, halved

Assorted vegetables and crackers

Mix together cream cheese and grated cheese. Form into a tree on plate. Press chopped parsley on tree. Top with cherry tomato halves, cut side down, for ornaments. Serve with celery sticks, baby carrots, etc. and/or crackers.

GRAHAM-CRACKER GINGERBREAD HOUSES

Graham crackers
Assorted candy

Royal icing:
3 tablespoons meringue powder
1 pound powdered sugar
6 tablespoons warm water

Make royal icing. Add meringue powder, powdered sugar, and water to bowl of mixer. Beat until icing holds peaks, about 8 minutes. Transfer to piping bag or ziplock bag with corner cut off.
See demonstration for assembly of house. Decorate with candies.

January Schedule 2012

2011-12-04T14:20:00.000-08:00

December 2011 Schedule

2011-10-31T14:24:00.001-07:00

November Schedule 2011

2011-10-05T10:01:00.001-07:00

October 2011 Schedule

2011-08-31T15:27:00.000-07:00

September 2011 Schedule

2011-08-06T21:01:00.001-07:00

Bret Marshall

2011-06-30T20:31:00.000-07:00

Several of you asked me to let you know when the baby came...
Bret Marshall was born on June 21 at 7:13 am. He was 7 pounds 15.5 ounces and 19.5 inches.

August 2011 Schedule

2011-06-30T20:30:00.000-07:00

July 2011 Schedule

2011-05-29T20:58:00.000-07:00

June 2011 Schedule

2011-05-11T20:07:00.000-07:00

Beans and Nuts

2011-04-09T14:59:00.000-07:00

CRANBERRY ALMOND BREAKFAST BARS
1 cup almond butter
¾ cup agave nectar or honey
1 teaspoon vanilla extract
1 teaspoon cinnamon
3 cups old fashioned rolled oats
1 cup toasted slivered almonds
½ cup dried cranberries

Preheat oven to 350 degrees. Lightly coat a 9-inch square pan with cooking spray. Combine almond butter and agave in a large sauce pan over medium heat. Whisk until melted, 3-5 minutes. Remove from heat. Stir in vanilla and cinnamon. Add oats, almonds, and cranberries. Spread mixture into prepared pan and bake for 15 minutes. Let cool completely and cut into bars.

EDAMAME SALAD
¼ cup canola oil
2 green onions, finely chopped
2 garlic cloves, finely chopped
1 tablespoon freshly grated ginger
1 tablespoon soy sauce
2 tablespoons rice vinegar
1 teaspoon sugar
1 teaspoon toasted sesame oil
8 ounces edamame, cooked according to package directions, shelled, and cooled
10 ounces broccoli slaw

In a large bowl, whisk together oil, green onions, garlic, ginger, soy sauce, vinegar, sugar, and sesame oil. Add edamame and broccoli slaw and toss until coated. Garnish with sliced green onions and sesame seeds, if desired.

ROASTED GARLIC BEAN PUREE WITH TOAST
1 head garlic, roasted (see demonstration)
1 tablespoon Dijon mustard
1 tablespoon red-wine vinegar
1 tablespoon fresh thyme
½ pound dried navy beans, cooked according to package directions
¼ cup olive oil
toasted baguette slices

Combine roasted garlic cloves, mustard, vinegar, thyme, beans, and olive oil in a food processor. Puree until desired consistency is reached. If mixture is too thick, use cooking water from beans to thin. Adjust seasoning with salt and pepper to taste. Spread puree on toasted baguette slices. Garnish with fresh thyme, if desired.

BLACK BEAN BURGERS
2 16-ounce cans black beans, rinsed and drained
½ cup finely chopped red onion
½ cup chopped cilantro
½ cup dry breadcumbs
2 roma tomatoes, seeded and diced
1 teaspoon ground cumin
1 teaspoon chili powder
1 large avocado, peeled, pitted, and sliced
4 whole wheat hamburger buns

Using fork, mash beans in medium bowl. Mix in onion, cilantro, breadcrumbs, tomatoes, cumin and chili powder. Season to taste with salt and pepper. Using moistened hands, shape bean mixture into four 3- to 4-inch-diameter patties. Preheat broiler. Broil patties for 3 minutes on each side on a foil lined baking sheet. Transfer burgers to bottom halves of buns. Top with avocado slices. Cover with tops of buns.

PEANUT BUTTER AND FUDGE BROWNIES
¾ cup butter
10 ounces semisweet chocolate, chopped
1 ½ cups sugar
1 teaspoon vanilla extract
¼ teaspoon salt
4 large eggs
1 cup all purpose flour
1 cup roasted salted peanuts, coarsely chopped
1 cup chunky peanut butter
¼ cup butter, room temperature
¾ cup powdered sugar
1 tablespoon milk
1 teaspoon vanilla extract

Preheat oven to 325°. Line 13x9x2-inch baking pan with parchment. Place butter in heavy large saucepan. Add chocolates and stir over low heat until smooth. Remove from heat. Whisk in sugar, vanilla, and salt, then eggs, 1 at a time. Fold in flour, then nuts. Spread in prepared pan. Bake until tester inserted into center comes out with moist crumbs attached, about 30 minutes. Place pan on rack; cool. Meanwhile, make frosting. Using electric mixer, beat peanut butter and ¼ cup butter in medium bowl to blend. Beat in powdered sugar, salt, milk, and vanilla. Spread frosting over brownies.

May Schedule of Classes 2011

2011-03-31T21:12:00.001-07:00

Cooking with Kids--Fun Finger Foods

2011-03-27T20:35:00.001-07:00

Baked Sweet Potato Chips
Kids who don't always like vegetables may be fooled into eating these crisps as they are naturally slightly sweet and very delicious. And they are healthier as they are baked rather than fried.
2 Sweet Potatoes, peeled
1 Tbsp olive oil
Salt (optional)
Preheat the oven to 300 F. Line 2 large baking sheets with parchment paper. Use a sturdy potato peeler or small swivel peeler to peel thin strips from the potatoes. Put the strips in a bowl and toss with the oil. Spread out in a single layer on one of the prepared baking sheets . Bake for 10 minutes, then rotate the baking sheets. Bake for a further 5 minutes, then check and remove from the oven if crisp and browned at the edges. Otherwise continue cooking for a further 4-5 minutes, checking every minute, as the crisps can go brown very quickly. Transfer the cooked chips to a bowl and sprinkle with a little salt. These are best served the day they are made but can be stored in an airtight container overnight (they may soften a bit).

Banana Bites

3 bananas
6 oz chocolate chips
Dried coconut, Chocolate sprinkles, Colored sprinkles

Peel the banana and trim off the ends. Chop into 6 bite sized pieces. Place the chips into a microwave safe bowl. Heat on high for 1 minute & 20 seconds. Stir until melted. Let cool. Or break the chocolate into a heat proof bowl. Put the bowl over a pan of hot water, making sure the bottom of the bowl doesn't touch the water and melt the chocolate, stirring occasionally. Let cool. Push a straw through each banana bite. With a spoon, drizzle melted chocolate over each piece. (Don't worry if it's not perfect, it will still taste delicious!) Roll the chocolate-covered banana in the coconut or sprinkles. Let the chocolate harden, and then serve. Store in the fridge and eat within 24 hours.

Homemade Peanut Butter in Celery Sticks

Peanut butter is just about as American as apple pie. The healthiest kind available is freshly ground organic. But you can grind your own at home for a fraction of the cost.

16 ounces of peanuts (I love the honey-roasted kind but plain or salted would be fine too)
3 tablespoons of canola oil
1 tablespoon of honey
5 celery stalks cut into 1-inch pieces
In the bowl of a food processor fitted with the steel blade, whiz the peanuts until finely ground and beginning to get pasty. (Or use a blender.) This may take a couple of minutes. Add oil and honey and pulse about 10 more times until completely incorporated. Taste for salt or sweetness and add salt or honey to taste. Fill celery pieces with peanut butter. If there is any peanut butter left, it must be stored in the refrigerator.

Breakfast Biscuit Sticks
2 cups flour
2 teaspoons sugar
1/4 teaspoon salt
2/3 cup milk
3 teaspoons baking powder
1/2 teaspoon cream of tartar
1/2 cup shortening
1 cup chopped ham
1 cup shredded cheese
Preheat oven to 450 degrees. Prepare a baking sheet with parchment paper.
In mixer blend flour, sugar, salt, baking powder and cream of tartar. Add shortening and blend. Stir in milk until dough forms a ball. Stir in ham and cheese. Roll or pat dough into a rectangle. Cut into rectangle sticks and bake for 10 minutes or until golden.

Breakfast Treats for Special Days

2011-03-16T21:34:00.000-07:00

CINNAMON ROLL DOUGH
1 cup warm water
1 tablespoon dry yeast
½ cup oil
¼ cups sugar
2 teaspoons salt
2 eggs
4 cups flour
1 stick butter, melted
1 cup sugar, mixed with 1 tablespoon cinnamon

Dissolve sugar in warm water in a large mixing bowl. Sprinkle yeast on top and let stand for 10 minutes. Stir to dissolve. Add oil, salt, eggs, and half the flour. Beat well. Stir in remaining flour. Dough should be sticky. Cover dough and let rest for 10 minutes. Turn out onto a floured board and knead for 10 minutes, adding flour as needed. Place in a lightly oiled bowl and cover with plastic wrap. Allow to proof until doubled, about 30-45 minutes. Punch down. Roll out dough into large rectangle. Brush with butter. Sprinkle with cinnamon and sugar. Roll up from longest side. Using dental floss or thread, cut log crosswise into 1 inch thick slices. Place in baking pan. Cover with plastic wrap and let rise until doubled. Bake at 350 until golden brown, about 30 minutes.

CINNAMON ROLLS
1 stick butter, room temperature
1 8-oz package cream cheese, room temperature
4 cups powdered sugar

Make and bake cinnamon roll dough as directed. Meanwhile cream butter and cream cheese. Add powdered sugar one cup at a time. Spread frosting over cinnamon rolls. Serve warm or at room temperature.

STICKY BUNS
1 ¼ cups brown sugar
4 oz (1 stick) butter
¼ cup honey
¼ cup dark corn syrup
¼ cup water
2 cups pecans

Butter two 10-inch round cake pans. Make and shape cinnamon roll dough as directed. Meanwhile beat brown sugar, butter, honey, corn syrup, and water in bowl to blend. Spread half of glaze in the bottom of each pan. Sprinkle 1 cup pecans over each. Place shaped cinnamon roll dough on top of glaze. Cover and allow to rise until doubled, about 30-45 minutes (or in refrigerator overnight). Bake at 350 until golden, about 30 minutes. Let cool in pan about 5 minutes. Run a small knife around pan to loosen sticky buns. Turn hot buns out onto platter. Cool about 30 minutes and serve warm.

CARDAMOM COFFEE CAKE
2 ¼ cups flour
½ teaspoon salt
1 teaspoon cinnamon
1 teaspoon cardamom
1 teaspoon freshly grated ginger
1 cup brown sugar
¾ cup sugar
¾ cup canola oil
1 teaspoon baking soda
1 teaspoon baking powder
1 egg
1 cup buttermilk

Preheat oven to 350 degrees. Lightly coat a 9 inch cake pan with nonstick spray. In a large bowl, mix together flour, salt, cinnamon, cardamom, ginger, both sugars, and oil. Remove ¾ cup of this mixture, and set aside. To remaining batter add baking soda, baking powder, egg, and buttermilk. Mix to combine. Spread batter in the prepared pan. Sprinkle with the topping and bake until center is set and topping is golden brown, about 40-45 minutes.

CREPES
1 cup whole milk
2 large eggs
1 cup flour
2 tablespoons sugar
2 tablespoons butter, melted
¼ teaspoon salt

Put all ingredients in a blender. Blend until smooth. Heat a nonstick skillet over medium heat. Lightly coat with nonstick spray or brush with additional melted butter. Pour ¼ cup of batter into skillet and tilt to spread batter evenly. Wait until bottom is lightly browned and set, about 1 minutes. Carefully flip and cook for about 30 seconds. Transfer finished crepes to a plate. Fill with any of the following combinations: fresh berries and whipped cream, nutella and sliced bananas, spiced peaches and toasted pecans…

APPLE STREUSEL MUFFINS
Topping:
½ cup brown sugar
½ cup flour
1 teaspoons cinnamon
¼ cup butter, cut into ½ inch dice
½ cup chopped walnuts or pecans

Batter:
3 cups flour
1 teaspoon salt
1 teaspoon baking soda
2 teaspoons baking powder
2 teaspoons cinnamon
1 cup brown sugar
½ cup oil
2 eggs
1 cup buttermilk
1 tablespoon vanilla
1 ½ cups grated apple

Lightly coat 12 muffin cups with nonstick spray. Preheat oven to 350 degrees. In a medium bowl, mix all topping ingredients together with fingertips to resemble coarse crumbs. In a large bowl, mix together dry ingredients (flour, salt, baking soda, baking powder, cinnamon, and brown sugar). Make a well in the center and add the wet ingredients (oil, eggs, buttermilk, and vanilla). Gently whisk together wet ingredients and stir into dry ingredients just until combined (do not overmix). Gently fold in apples. Divide batter among cups. Crumble topping evenly over batter. Bake until center is set and topping is golden brown, about 20-25 minutes.

April Schedule 2011

2011-03-01T16:23:00.001-08:00

Gluten Free Cooking 2

2011-02-26T15:28:00.000-08:00

CINNAMON-APPLE QUINOA CEREAL
1 ½ cups water
1 cup quinoa, rinsed
½ cup (or more) milk (or milk substitute)
1 apple, peeled, cored, and diced
2 tablespoons honey, agave, or brown sugar
1 teaspoon cinnamon

Mix all ingredients in a medium saucepan and bring to a boil. Reduce to a simmer, cover, and cook until all the liquid is absorbed, about 15 minutes. Add additional milk to adjust consistency.

BLT WRAP
8 large leaves from 1 head green leaf lettuce
8 ounces of bacon, cooked, and crumbled
8 ounces sliced chicken or turkey
4 roma tomatoes, thinly sliced
2 avocados
½ cup ranch dressing (check label to see if GF)

Arrange lettuce leaves in a single layer on work surface. Divide bacon, chicken, tomatoes, and avocados evenly among lettuce leaves. Drizzle with ranch dressing. Roll up each leaf and secure with a toothpick.

HUMMUS WITH VEGGIES
1 can chickpeas with liquid
¼ cup tahini
2 cloves garlic, minced
¼ cup lemon juice
Salt to taste
olive oil and ground cumin for garnish
assortment of fresh vegetables, cut up

Blend the chickpeas (with enough liquid to reach desired consistency), tahini, garlic, and lemon juice in a food processor until combined. Taste and adjust seasoning with salt and lemon juice. When ready to serve, spread in a shallow bowl. If desired, sprinkle with cumin and drizzle with olive oil. Also, whole chickpeas can be used as garnish. Serve with cucumber slices, carrot sticks, cherry tomatoes, bell peppers, etc.

TURKEY CHILI ON BAKED POTATOES
2 tablespoons olive oil
1 yellow onion, diced
2 cloves garlic
1 ¼ pound ground turkey
1 28 ounce can diced tomatoes
1 pound dry pinto beans, cooked (or three 15-oz cans pinto beans, drained)
2 tablespoons chili powder
1 tablespoon salt (less if using canned beans)
1 tablespoon brown sugar
Grated cheddar cheese for garnish
8 large potatoes, baked at 375 for 1 ½ hours

Heat oil in large heavy-bottomed pot over medium heat. Cook onion until tender, about 5 minutes. Add garlic and cook until fragrant, about 30 seconds. Add ground turkey and cook until browned. Add remaining ingredients in order listed and cook about 30 minutes to allow flavors to blend. For a thicker consistency, mash some of the beans with a potato masher. For a more soup-like consistency, add water. Add more salt or other seasonings, if necessary. Cut baked potatoes in half and top with chili and cheese.

COCONUT RICE PUDDING
1 cup Arborio rice
2 cups water
2 cups coconut milk
½ cup sugar (or more to taste)
1 teaspoon vanilla
toasted flaked coconut for garnish

Combine rice, water, coconut milk, and sugar in a medium saucepan. Bring to a boil, and then reduce to a simmer. Let cook, stirring occasionally, for about 20 minutes or until liquid has been absorbed and pudding has thickened. Stir in vanilla. Top with toasted coconut.

March Schedule of Classes 2011

2011-01-27T16:44:00.001-08:00

Tofu

2011-01-16T16:39:00.000-08:00

SEARED TOFU WITH PEANUT BUTTER SAUCE
1 carton firm tofu, drained and blotted with paper towels
2 tablespoons canola oil

¼ cup soy sauce
¼ cup peanut butter
2 tablespoons rice wine vinegar
2 tablespoons brown sugar
½ teaspoon chili paste
2 green onions, finely chopped
¼ cup water
Salt to taste

2 green onions, thinly sliced
1 tablespoon toasted white or black sesame seeds

Cut tofu into ½ inch thick slices. Cut each slice diagonally into two triangles. Heat oil in large nonstick skillet over medium heat. Add tofu and cook until golden. Turn over and cook until remaining side is golden. Meanwhile, whisk together soy sauce, peanut butter, vinegar, brown sugar, chili paste, green onions, and water in a medium bowl. When tofu is browned on both sides and cooked through, add half of sauce to pan and cook until warm and bubbling. Take care not to burn. Serve tofu over brown rice with steamed broccoli and remaining sauce. Garnish with green onions and toasted sesame seeds.

SOUTHWESTERN TOFU WRAPS
¼ cup fresh lime juice
1 tablespoon vegetable oil
8 ounces firm tofu, drained, patted dry, crumbled
½ cup chopped red onion
½ cup chopped fresh cilantro
½ cup diced roma tomatoes
1 garlic clove, minced
Salt and pepper to taste
2 cups thinly sliced lettuce
4 whole wheat tortillas, warmed

Mix together lime juice, oil, tofu, onion, cilantro, tomatoes, garlic, salt, and pepper in a large bowl. Let marinate 20 minutes. Divide lettuce and tofu mixture among tortillas. Roll up and serve. This can also be served warm with black beans.

TOFU IN PANANG CURRY
1 tablespoon lime zest
1 stalk lemongrass, chopped
2” section of ginger, peeled and chopped
3 tablespoons chopped cilantro stems
3 garlic cloves, peeled and chopped
3 shallots, peeled and chopped
1 tablespoon chili paste
1 tablespoon fish sauce
1 can coconut milk
2 tablespoons lime juice
1 tablespoon brown sugar

1 carton firm tofu, diced
3 medium carrots, peeled and sliced crosswise
2 zucchinis, halved lengthwise and sliced crosswise
1 large red bell pepper, cut into strips

Place zest, lemongrass, ginger, cilantro, garlic, shallots, chili paste, fish sauce, coconut milk, lime juice, and brown sugar in a blender or food processor. Puree until smooth. Place in a large pot. Add tofu, carrots, zucchini, and bell pepper. Simmer until carrots are tender, about 20 minutes. Serve over jasmine rice and garnish with cilantro.

ROASTED TOFU WITH MUSHROOMS AND SPINACH
1/3 cup soy sauce
1/3 cup rice wine vinegar
2 tablespoons canola oil
2 tablespoons honey
2 tablespoons freshly minced ginger
2 cloves garlic, minced
16 ounces sliced mushrooms
1 pound firm tofu, patted dry and diced

10 ounces baby spinach leaves

Preheat oven to 375. Toss all ingredients except spinach in a large mixing bowl. Arrange tofu and mushrooms in a single layer on a baking sheet. Drizzle with any remaining marinade. Bake until golden and tender, about 20 minutes. Serve over spinach. Drizzle with sauce from baking sheet.

February Class Schedule 2011

2010-12-30T09:16:00.001-08:00

5 Ingredients

2010-12-29T14:25:00.000-08:00

SPINACH AND MUSHROOM OMELET
1 tablespoon olive oil
¼ yellow onion, diced
8 ounces mushrooms
5 ounces spinach
6 eggs, whisked

Heat oil in a large nonstick skillet over medium heat. Add onions and cook until translucent. Add mushrooms and cook until they have released their juices and have started to brown. Add spinach and cook until liquid has evaporated. Add beaten eggs and cook gently over low heat. Season with salt and pepper, if desired. As the egg cooks, gently lift up the edges and tilt the pan to allow uncooked egg to flow to the bottom of the pan. Repeat until the egg is set. Cut into wedges and serve.

CRAB TOSTADAS
2 small cans crabmeat, drained (or 1 pound salad shrimp, shredded chicken, beef, or pork)
1 container fresh salsa
2 cans black beans, drained, rinsed, mashed, and heated
1 package tostada shells
1 bunch cilantro, chopped

Mix together crabmeat and salsa in a medium bowl. Spread each tostada shell with some mashed black beans and top with crab mixture. Garnish with cilantro.

ANGEL HAIR PASTA WITH MARINARA SAUCE
1 pound angel hair pasta
2 tbsp olive oil
3 cloves garlic, thinly sliced
32-ounce can whole peeled tomatoes
¼ cup chopped fresh basil (or 2 tbsp dried)

Cook angel hair pasta according to package directions. Meanwhile, heat olive oil in a sauce pot over medium heat. Add garlic and cook until fragrant, about 30 seconds. Carefully add tomatoes (oil may splatter a bit) and basil. Puree in a blender, if desired. Return to pot. Simmer for at least 10 minutes. Season with salt and pepper. Toss with angel hair pasta. Garnish with additional basil and some freshly grated parmesan, if desired.

CHICKEN CAESAR SALAD
3 romaine hearts, chopped
1 bottle reduced fat Caesar dressing
1 package croutons
1 ounce parmesan cheese, shaved with a vegetable peeler
1 pound grilled chicken, cut into strips

Toss romaine hearts with enough dressing to lightly coat. Top with croutons, parmesan shavings, and grilled chicken.

ASIAN STYLE LETTUCE WRAPS
1 pound flat iron steak, grilled and thinly sliced
2 cups short grain rice, cooked according to package directions
1 head green leaf lettuce
1 bottle prepared teriyaki sauce (or other Asian sauce)
1 bunch green onions, thinly sliced

Spread out lettuce leaves. Top each leaf with about ¼ cup prepared rice, a few strips of meat, a drizzle of sauce, and a few slices of green onion. Roll up like a burrito.

RECIPES FOR REFERENCE:
Korean-style marinade
¼ cup soy sauce
2 tablespoons rice vinegar
1 tablespoon grated peeled ginger
1 garlic clove, minced
1 teaspoon Sriracha
1 tablespoon sugar
1 teaspoon sesame oil

Fresh salsa
1 pound roma tomatoes, seeded and diced
½ cup finely diced red onion
½ cup chopped fresh cilantro
1 jalapeno, seeded and minced
juice of 1 lime

Caesar dressing
1 tablespoon red wine vinegar
3 tablespoons fresh lemon juice
2 anchovies, minced
2 garlic cloves, minced
1/3 cup olive oil
1 egg (or ¼ cup mayonnaise)
Salt and freshly ground pepper to taste

Vegetarian Holiday Meal

2010-12-05T16:57:00.001-08:00

HUMMUS ON GARLIC TOAST
1 long narrow baguette, sliced crosswise into ½ inch thick slices
2 cloves garlic, cut in half
olive oil
1 can chickpeas with liquid
¼ cup tahini
2 cloves garlic, minced
¼ cup lemon juice
Salt to taste
olive oil and ground cumin for garnish

Preheat oven to 375 degrees. Place baguette slices in a single layer on a baking sheet. Rub each slice with the cut end of a piece of garlic. Drizzle with olive oil. Bake until golden and crisp, about 5-10 minutes. Meanwhile, blend the chickpeas (with enough liquid to reach desired consistency), tahini, garlic, and lemon juice in a food processor until combined. Taste and adjust seasoning with salt and lemon juice. When ready to serve, spread on prepared garlic toast. If desired, sprinkle with cumin and drizzle with olive oil. Also, whole chickpeas can be used to garnish each toast.

MIXED GREENS WITH ORANGES AND POMEGRANATES
3 tablespoons fresh orange juice
1 tablespoon cider vinegar
½ cup olive oil
1 tablespoon minced green onion, white parts only
1 clove garlic, minced
Salt and pepper to taste
1 large container mixed greens (or baby spinach)
4 large oranges, segmented (see demonstration)
Seeds from 1 pomegranate

In a small bowl, whisk together orange juice, vinegar, olive oil, onion, garlic, salt, and pepper. In a large bowl, place the mixed greens, oranges, and pomegranate seeds. Lightly coat with dressing and toss just before serving. Garnish with nuts if desired (pistachios, pecans, sunflower seeds, candied walnuts, or sliced almonds would make nice additions).

PHYLLO WRAPPED SAUTÉED MUSHROOMS
2 tablespoons butter
½ yellow onion, diced
2 cloves garlic, minced
1 pound crimini mushrooms, chopped
Salt and pepper to taste
2 tablespoons chopped fresh parsley
4 (17x12 inch) phyllo sheets, thawed
2 tablespoons butter, melted

Preheat oven to 425 degrees. Melt butter in a large sauté pan over medium heat. Add onions and cook until translucent and golden in spots, about 5-10 minutes. Add garlic and cook until fragrant, about 30 seconds. Add mushrooms and cook until liquid is released and then evaporated, about 5-10 minutes. Season to taste with salt and pepper. Add parsley. Transfer to a bowl and place in the refrigerator while preparing phyllo. Cut each large sheet in half crosswise. Stack sheets and cover with plastic wrap. Place one sheet on a clean, dry work surface with a long side near you. Lightly brush with melted butter. Top with another phyllo sheet. Spread about ¼ of the filling in a narrow strip along the edge of the phyllo nearest you. Roll up tightly. Repeat with remaining phyllo and mushroom filling. Place all four rolls on a baking sheet and bake until crisp, golden, and cooked through, about 12-15 minutes. Slice with a serrated knife into serving sizes. Note: to make this a vegan recipe, substitute olive oil for butter.

ROASTED GARLIC SMASHED POTATOES
1 head garlic
1 teaspoon olive oil
3 pounds red potatoes, quartered, skins left on
½ cup vegetable broth
salt and pepper to taste

Preheat oven to 375 degrees. Leaving the head of garlic intact, cut off enough of top of garlic to reveal a little of each individual clove (see demonstration). Drizzle exposed garlic with olive oil, wrap in foil, and bake until fragrant and cloves are soft, about 45 minutes. When cool enough to handle, squeeze head of garlic to release individual cloves. Meanwhile, put potatoes in a large pot. Cover with cold water. Bring to a boil, and let boil until potatoes are tender, about 15-20 minutes. Drain. Roughly mash potatoes with garlic and vegetable broth, adding more to reach desired consistency. Season to taste with salt and pepper.

STEAMED BROCCOLI FLORETS
2 pounds broccoli crowns, cut into florets

Set a steamer basket in a large pot with about an inch of water—water should not touch broccoli. Place broccoli florets in the steamer basket and cover. Cook over medium heat until broccoli is bright green and crisp-tender, about 5-10 minutes. If desired, serve with freshly grated parmesan cheese and/or garlic oil.

PEAR CRISP
2 pounds pears, peeled, cored, and sliced
1 ½ cups flour
1 cup sugar or brown sugar (or half of each)
1 stick butter (or substitute shortening for a vegan dessert)

Preheat oven to 375 degrees. Spread pears evenly in the bottom of a 9x13 glass baking dish. In a medium bowl, combine flour and sugar. Cut in butter with a pastry blender or two knives. Rub mixture between your fingers until it comes together in a crumbly dough. Pour evenly over pears in prepared pan. Bake until filling bubbles and topping is golden and crisp, about 45 minutes. Variations: add spices, nuts, and/or oats; use different types of fruits or combinations of fruits. Cranberries or golden raisins would make a nice addition

OTHER IDEAS:
• Risotto with mushrooms, pumpkin, or butternut squash
• Ratatouille served over polenta or pasta
• Spinach quiche
• Butternut squash lasagna
• Tamales
• Roasted bell peppers stuffed with rice pilaf
• Latkes

January Class Schedule 2011

2010-12-04T10:47:00.000-08:00

Christmas Cookies and Candies

2010-11-22T20:49:00.000-08:00

HONEY NUT CARAMELS
1 cup chopped pecans, toasted (or other nuts)
1 ½ cups sugar
½ cup honey
3 tablespoons butter
½ teaspoon salt
1 2/3 cups heavy cream
1 teaspoon vanilla extract

Line an 8x8 pan with parchment. Coat lightly with nonstick spray. Evenly distribute nuts over bottom of pan (optional—nuts may be left out). Stir the sugar and honey in a large heavy-bottomed pot over medium-high heat until sugar is dissolved and starts to boil. Stop stirring. Cook until the mixture reaches 305 degrees. Add the butter, salt, cream, and vanilla. The mixture will bubble vigorously. Stir and keep cooking until the mixture gets back up to 250 degrees. Immediately pour the hot caramel into the prepared pan—do not scrape the pot. Let set at room temperature until set, a couple hours. Transfer caramel to a cutting board and cut into bite-size pieces with a large knife. Quickly wrap pieces in cellophane or other candy wrappers. Wrapped caramels will keep for about a month.

DIVINITY
3 cups sugar
½ cup corn syrup
½ cup cold water
2 egg whites
1 teaspoon vanilla

Place sugar, corn syrup, and water in a pan over medium heat. Stir until sugar is dissolved and just starts to boil. Stop stirring and cook until the mixture reaches 250 degrees. Meanwhile, beat the egg whites until stiff, continue beating while adding the syrup in a thin steady stream. Continue beating until candy holds its shape, about 5-10 minutes. If desired, add nuts or crushed candy canes at this point. Use 2 spoons to drop candy onto a parchment lined baking sheet (alternately, divinity can be shaped like fudge—pour into a parchment lined 8x8 pan and cut into squares once cool). Cool until set at room temperature. Keep in an airtight container for up to 2 weeks.

HAZELNUT SHORTBREAD COOKIES
1 stick unsalted butter, room temperature
1/3 cup sugar
½ cup finely ground toasted hazelnuts (2 ounces)
1 teaspoon vanilla extract
½ teaspoon baking powder
¼ teaspoon salt
1 cup flour
4 ounces milk chocolate

Preheat oven to 325 degrees. Line a baking sheet with parchment paper. In the bowl of a mixer fitted with the paddle attachment, cream butter and sugar until smooth. Add hazelnuts, vanilla, baking powder, and salt. Beat in flour just until combined. Shape dough into a rectangular log and wrap in plastic for about an hour. Slice crosswise into ¼ inch thick rectangles. Place about an inch apart on prepared baking sheet. Bake until crisp and golden around edges, about 20 minutes. Cool on a wire rack. Melt chocolate in a bowl set over simmering water (or in the microwave at 50% power for 20 seconds at a time). Dip cookies in chocolate diagonally so that almost half of the cookie is covered. Return to cooled parchment lined baking sheet until chocolate is set, about 1 hour.

APRICOT ALMOND BAR COOKIES
2 sticks butter, room temperature, cut into chunks
¾ cup sugar
1 teaspoon almond extract
¼ teaspoon salt
¼ cup (packed) almond paste (from 7-ounce roll)
2 cups all purpose flour
1 cup apricot preserves (or raspberry)
½ cup sliced almonds

Preheat oven to 325 degrees. Line a 9x9 inch baking pan with parchment. In the bowl of a food processor (or mixer fitted with the paddle attachment), combine butter, sugar, almond extract, salt, almond paste, and flour. Pulse until mixture starts to form moist clumps. Press about two thirds of the dough onto the bottom of the prepared pan. Spread apricot preserves evenly over the dough. Crumble remaining dough on top of apricot preserves. Sprinkle with sliced almonds. Bake until golden brown, about 1 hour. Cool to room temperature. Cut into 32 small bars.

Holiday Cooking for Diabetics

2010-11-07T19:47:00.000-08:00

HERB ROASTED PORK TENDERLOIN
2 pork tenderloins, about 1 ½ pounds total
Salt and pepper
2 tablespoons Dijon mustard
¼ cup finely chopped fresh herbs such as rosemary, thyme, oregano, and/or sage (if dried, use 2 tbsp)

Preheat oven to 375 degrees. Pat pork dry and season with salt and pepper (if desired). Rub with mustard, and lightly coat with herbs. Place on a parchment lined baking sheet, and bake until thermometer inserted into center reads 160 degrees. Tent with foil until ready to serve. Cut across grain into ½ inch thick slices just before serving.

MASHED BUTTERNUT SQUASH
1 butternut squash, halved and seeded
3 tablespoons smart balance
Cinnamon for garnish, if desired

Preheat oven to 375. Place quarters on a parchment lined baking sheet and bake until tender, about 45 minutes. Scrape flesh from skin. Transfer flesh to the bowl of a mixer fitted with the whisk attachment. Discard skin. Whip squash until fluffy. Add smart balance and whip until melted and blended in. Garnish with cinnamon if desired.

STEAMED ASPARAGUS
1 to 2 pounds asparagus, ends snapped off
1 tablespoon olive oil
Salt and pepper to taste
1 large clove garlic

Place asparagus in a steamer basket set in a pot with a lid. Add about an inch of water. Water should not touch vegetables. Heat over medium heat and allow asparagus to cook until crisp tender—do not overcook! Meanwhile make paste with garlic and a small amount of salt (see demonstration). Gently toss cooked asparagus with olive oil, pepper, and garlic paste.

SPINACH, APPLE, AND WALNUT SALAD WITH POPPY SEED VINAIGRETTE
1 large bag spinach
1 large crisp apple (such as fuji), thinly sliced
1 small bag walnuts, toasted
2 tablespoons apple cider vinegar
1 teaspoon honey
¼ cup olive oil
1 tablespoon poppy seeds
Salt and pepper to taste

Whisk together vinegar, honey, olive oil, poppy seeds, salt, and pepper in a large bowl. Just before serving, add spinach and toss to coat. Place dressed spinach on individual salad plates. Top decoratively with apple slices and toasted walnuts. See demonstration.

INDIVIDUAL PUMPKIN CHEESECAKES
½ cup graham cracker crumbs
15 ounces solid pack pumpkin
16 ounces low-fat ricotta cheese
¾ cup sugar substitute
1 tablespoon pumpkin pie spice
4 egg whites
1 tbsp vanilla

Preheat oven to 325. Spray 12 muffin cups with nonstick spray. Lightly coat each cup with graham cracker crumbs. Pulse remaining ingredients in the bowl of a food processor until smooth. Divide among prepared cups. Bake until just set in center, about 30-45 minutes. Let come to room temperature and then chill completely in the refrigerator. Serve with a dollop of whipped topping, if desired.

SHOPPING LIST
fresh herbs such as rosemary, thyme, oregano, and sage
1 butternut squash
2 pounds asparagus
1 large clove garlic
1 large bag spinach
1 large crisp apple (such as fuji)
16 ounces low-fat ricotta cheese
4 eggs
2 pork tenderloins, about 1 ½ pounds total
1 small bag walnuts
½ cup graham cracker crumbs
15 ounce can solid pack pumpkin

PANTRY ITEMS
salt and pepper
Dijon mustard
smart balance
cinnamon
olive oil
apple cider vinegar
honey
poppy seeds
sugar substitute
pumpkin pie spice
vanilla

December Schedule of Classes

2010-11-07T19:46:00.001-08:00

November Class Schedule

2010-10-10T13:26:00.001-07:00

October Schedule

2010-09-19T17:43:00.000-07:00

Fiber Rich Foods

2010-09-19T16:26:00.001-07:00

OATMEAL-APPLE SPICE MUFFINS
2 cups old fashioned oats
2 cups buttermilk
2 eggs
1 cup brown sugar
1 cup applesauce
2 cups whole wheat flour
2 teaspoons baking powder
1 teaspoon baking soda
1 teaspoon salt
1 tablespoon pumpkin pie spice (or a combination of cinnamon, nutmeg, allspice, ginger, and cardamom)
1 cup dried fruit (such as apples, cranberries, raisins, blueberries, currants, cherries, prunes, dates)
1 cup chopped nuts (such as pecans, walnuts, pistachios, hazelnuts, macadamia nuts)

Preheat oven to 400 degrees. In a large bowl, combine oats and buttermilk. Let sit for 15 minutes. Add remaining ingredients in order listed and stir gently to combine. Divide among 24 paper-lined muffin cups. Bake until golden and set in the center, about 20 minutes. Extra muffins can be frozen.

BLACK BEAN NACHOS WITH GUACAMOLE
Corn tortilla chips
Grated low fat cheese (such as Monterey jack)
2 15-ounce cans black beans, drained
1 pound frozen sweet white corn
1 cup fresh salsa
2 avocados, peeled and pitted
1 roma tomato, seeded and diced
¼ red onion, finely chopped
¼ cup cilantro, chopped
Juice of ½ lime

Place a layer of chips on each serving plate. Top with desired amount of cheese. Warm up beans, corn, and salsa in a medium saucepan over low heat. Meanwhile, mash avocados in a medium bowl. Gently mix in tomato, onion, cilantro, and lime. Season with salt and pepper if desired. Put hot bean mixture on top of chips and cheese. Top with a dollop of guacamole. Garnish with cilantro, if desired.

LENTIL SOUP
4 slices bacon, chopped
1 yellow onion, diced
2 carrots, diced
2 stalks celery, diced
4 cloves garlic, minced
1 pound lentils
8 cups chicken broth
1 teaspoon dried (or 2 teaspoons fresh) thyme
14 ounce can petite diced tomatoes

In a large soup pot over medium heat, cook bacon until crisp and fat is rendered. Add onion and cook until translucent, about 5 minutes. Add carrots and celery, and cook until tender, about 5 minutes. Add garlic and cook until fragrant, about 30 seconds. Add lentils, broth, thyme, and tomatoes. Cook until lentils are tender, about 45 minutes to an hour. Serve with whole grain toast.

PRUNE AND PEAR GALETTE
1 cup brewed black tea
4 ounces pitted prunes
4 pears, peeled and thinly sliced
1 ¼ cups whole wheat flour
1 stick salted butter
¼ cup cold water

Preheat oven to 400 degrees. Soak prunes in hot tea for at least 30 minutes. In a medium bowl, cut butter into flour until it resembles small peas. Add cold water and gently toss with a fork until dough just starts to come together. Roll out dough on a lightly floured surface into a 13 inch circle. Transfer to a baking sheet. Arrange pear slices and prunes decoratively in concentric circles leaving a one inch border of dough around the outside edge. Fold over dough around the edge to make a crust (see demonstration). Brush the dough lightly with water and sprinkle the whole galette lightly with sugar. Bake until crust is golden and fruit is tender, about 30 minutes. Cut into wedges and serve with vanilla frozen yogurt.

List of High Fiber Foods from commonsensehealth.com

FRUIT AMOUNT FIBER (g)
Apples with skin 1 medium 5.00
Apricot 3 medium 0.98
Apricots, dried 5 pieces 2.89
Banana 1 medium 3.92
Blueberries 1 cup 4.18
Cantaloupe, cubes 1 cup 1.28
Figs, dried 2 medium 3.74
Grapefruit 1/2 medium 6.12
Orange, navel 1 medium 3.40
Peach 1 medium 2.00
Peaches, dried 3 pieces 3.18
Pear 1 medium 5.08
Plum 1 medium 1.00
Raisins 1.5 oz box 1.60
Raspberries 1 cup 8.34
Strawberries 1 cup 3.98
VEGETABLES AMOUNT FIBER (g)
Avocado (fruit) 1 medium 11.84
Beets, cooked 1 cup 2.85
Beet greens 1 cup 4.20
Bok choy, cooked 1 cup 2.76
Broccoli, cooked 1 cup 4.5
Brussels sprouts 1 cup 2.84
Cabbage, cooked 1 cup 4.20
Carrot 1 medium 2.00
Carrot, cooked 1 cup 5.22
Cauliflower, cooked 1 cup 3.43
Cole slaw 1 cup 4.00
Collard greens, cooked 1 cup 2.58
Corn, sweet 1 cup 4.66
Green beans 1 cup 3.95
Celery 1 stalk 1.02
Kale, cooked 1 cup 7.20
Onions, raw 1 cup 2.88
Peas, cooked 1 cup 8.84
Peppers, sweet 1 cup 2.62
Pop corn, air-popped 3 cups 3.60
Potato, baked w/skin 1 medium 4.80
Spinach, cooked 1 cup 4.32
Summer squash, cooked 1 cup 2.52
Sweet potato, cooked 1 cup 5.94
Swiss chard, cooked 1 cup 3.68
Tomato 1 medium 1.00
Winter squash, cooked 1 cup 5.74
Zucchini, cooked 1 cup 2.63
CEREAL, GRAINS, PASTA AMOUNT FIBER (g)
Bran cereal 1 cup 19.94
Bread, whole wheat 1 slice 2.00
Oats, rolled dry 1 cup 12.00
Pasta, whole wheat 1 cup 6.34
Rice, dry brown 1 cup 7.98
BEANS, NUTS, SEEDS AMOUNT FIBER (g)
Almonds 1 oz 4.22
Black beans, cooked 1 cup 14.92
Cashews 1 oz 1.00
Flax seeds 3 tbs 6.97
Garbanzo beans, cooked 1 cup 5.80
Kidney beans, cooked 1 cup 13.33
Lentils, red cooked 1 cup 15.64
Lima beans, cooked 1 cup 13.16
Peanuts 1 oz 2.30
Pistachio nuts 1 oz 3.10
Pumpkin seeds 1/4 cup 4.12
Soybeans, cooked 1 cup 7.62
Sunflower seeds 1/4 cup 3.00
Walnuts 1 oz 3.08

Cooking with Kids--Breakfast Fun

2010-09-08T20:27:00.001-07:00

BREAKFAST BANANA SPLITS
1 cup diced fresh strawberries
1 teaspoon sugar
1 banana, peeled and halved lengthwise
3 small scoops of frozen yogurt
Sliced almonds, granola, or cereal for garnish

Mash up strawberries and sugar together in a bowl. Let sit for 10 minutes. Place banana in a bowl. Top with frozen yogurt and fresh strawberry sauce. Sprinkle almonds, granola, or cereal over the top, if desired.

BREAKFAST PIZZA
1 large refrigerated biscuit dough round, uncooked
1 tablespoon mild salsa (or ketchup)
1 egg, scrambled and cooked
1 tablespoon grated cheese
1 sausage link, cooked and sliced crosswise

Preheat oven to 400 degrees. Flatten biscuit dough out into a 5 inch circle. Place on a baking sheet. Bake until golden and cooked through, about 5-10 minutes. Carefully spread salsa over cooked biscuit. Top with chunks of scrambled egg, cheese, and slices of cooked sausage. Bake until cheese is melted, about 3-5 minutes.

CRUNCHY FRENCH TOAST STICKS
2 slices bread, cut into 3 strips each
1 egg
2 tablespoons milk
1 cup crushed cornflakes (or other cereal)
Maple syrup

Whisk together the egg and milk in a shallow bowl. Put cornflake crumbs in a shallow bowl or pie pan. Place a large nonstick skillet over medium heat and coat lightly with nonstick spray, margarine, or butter. Working with one piece at a time, dip bread in egg-milk mixture, and then roll it in cornflake crumbs. Place in hot skillet and cook until golden, about 3 minutes per side. Repeat with remaining strips of bread. Serve with maple syrup for dipping.

WAFFLE SANDWICH
2 frozen waffles, toasted
Maple syrup or honey
1 slice turkey bacon, cooked and halved crosswise
¼ apple, sliced thinly

Lightly drizzle maple syrup or honey over each waffle. Place turkey bacon on one waffle and top with a single layer of apple slices. Place remaining waffle, syrup-side-down, on top of apple slices. A slice of havarti or swiss cheese would make a nice addition.

Gluten Free Cooking

2010-09-05T14:57:00.000-07:00

BREAKFAST IDEAS:
• Hot Quinoa Cereal
• Cold GF Cereal
• Omelets
• Baked Eggs with Ham and Cheese
• Eggs and Hash Browns
• Smoothies
• GF Pancakes, Crepes or Waffles with Sausage or Turkey Bacon
• GF Muffins
• Yogurt, GF Cereal, and Fresh Fruit

LUNCH IDEAS:
• Butternut Squash Soup
• Broccoli Cheddar Soup (if not homemade, read the label)
• Vegetable Soup
• Chicken and Rice Soup
• Shrimp and Mango Salad with Lime Vinaigrette
• Chinese Chicken Salad with Oranges, Green Onions, and Ginger Vinaigrette
• Cobb Salad with Blue Cheese Dressing (read the label)
• BLT on GF Bread
• Nachos
• Chicken Quesadillas with Guacamole
• Lunchmeat, Cheese, and Rice Crackers

SNACK IDEAS:
• Popcorn
• Kettle Corn
• Corn Chips
• Potato Chips
• Fruit (fresh or dried)
• Vegetables
• Nuts
• Yogurt
• Apple Sauce
• Hummus with Veggies
• Rice Cake with Peanut Butter or Cream Cheese
• Trail Mix

DINNER IDEAS:
• Crispy Chicken Fingers, Parmesan Potato Wedges, and Baby Carrots
• Turkey Chili with Black Beans and GF Cornbread
• Steak, Mashed Potatoes, and Corn on the Cob
• GF Spaghetti and Garden Salad
• Soft Tacos with Corn Tortillas, Rice, and Beans
• Grilled Fish, Brown Rice, and Grilled Zucchini
• Roasted Turkey, Mashed Sweet Potatoes, and Roasted Asparagus
• Roasted Pork Tenderloin, Twice Baked Potatoes, and Steamed Broccoli
• Creamy Mushroom Risotto with Roasted Chicken and Green Beans

DESSERT IDEAS:
• Ice cream (read the label)
• Jello
• Custard
• Rice Pudding
• GF Fruit Crisp
• Rice Krispy Treats
• Meringues
• Divinity
• GF Cupcakes (use GF flour mix in place of flour)
• GF Cookies
• Chocolate Puddle Cookies
• Fudge

BAKED EGGS WITH HAM AND CHEESE
6 eggs
4 ounces Canadian bacon or ham, chopped
Salt and pepper
4 ounces freshly grated cheddar cheese

Preheat oven to 350 degrees. Coat 6 muffin cups with nonstick spray. Whisk together eggs, Canadian bacon, salt, and pepper. Divide among muffin cups. Top with freshly grated cheese. Bake until set in center, about 20 minutes. Can be made ahead and reheated. Can also be made without whisking the eggs (just crack one egg into each cup—top with ham and cheese). For a dairy free version, replace cheese with veggies.

CHICKEN QUESALDILLAS WITH PICO DE GALLO
2 corn tortillas
1 ounce freshly grated cheese
1 ounce grilled chicken, diced or shredded
2 roma tomatoes
¼ white or red onion
1 tablespoon chopped cilantro
Juice of 1 lime

Warm a dry nonstick skillet over medium heat. Add one tortilla and cook until browned in spots, about 30 seconds. Flip over. Top with cheese, chicken, and remaining tortilla. Cook until bottom side is browned and cheese starts to melt. Flip over. Cook until remaining tortilla is browned in spots and cheese is completely melted.

KETTLE CORN
¼ cup oil
¼ cup sugar
¼ teaspoon salt
½ cup uncooked popcorn

Heat oil and 3 kernels of corn in a large soup pot over medium heat. Once all three kernels have popped, add remaining popcorn, sugar, and salt. Stir with a wooden spoon until popcorn starts popping. Cover the pot with a lid. Keep the pot over the heat for 3 seconds. Lift the pot and shake for 3 seconds. Repeat this process until the popping slows down and most of the kernels have popped. Wearing oven mitts for this process is a good idea. Immediately pour popcorn out into a big bowl so that it doesn’t burn. Let cool a bit before serving so that the popcorn has a chance to crisp up a bit.

CRISPY CHICKEN FINGERS AND PARMESAN POTATO WEDGES
3 pounds boneless skinless chicken tenderloins
1 cup buttermilk
½ teaspoon salt
¼ teaspoon pepper
2 cups crushed potato chips
4 large russet potatoes, cut lengthwise into eighths
¼ cup canola oil
½ cup freshly grated parmesan
1 teaspoon garlic powder
1 pound baby carrots
Low fat ranch dressing

Preheat oven to 375 degrees. Line two baking sheets with parchment paper. Put tenderloins in a gallon zip lock bag with buttermilk, salt, and pepper. Marinate 30 minutes. Meanwhile, place potato wedges, oil, parmesan, and garlic in a zip lock bag. Shake to coat evenly. Place potato wedges in a single layer on baking sheet. Bake until crisp and golden on the outside and tender on the inside, about 45 minutes. Place crushed chips in a shallow bowl. Remove chicken from buttermilk and coat with crushed chips. Place in a single layer on remaining baking sheet. Bake until golden and cooked through, about 30 minutes. Serve chicken fingers, potato wedges, and baby carrots with ranch dressing for dipping. For a dairy free version, replace buttermilk with Italian dressing, parmesan with salt to taste, and ranch dressing with BBQ sauce or other dairy free dip.

CHOCOLATE PUDDLE COOKIES
Recipe adapted from www.101cookbooks.com

12 ounces toasted pecan pieces
1 pound powdered sugar
2/3 cup cocoa powder
½ teaspoon salt
4 large egg whites, room temperature
1 tablespoon vanilla extract

Preheat oven to 325 degrees and position racks in the top and bottom third. Line three baking sheets with parchment paper. Mix together the powdered sugar, cocoa powder, and salt. Stir in the pecans, egg whites, and vanilla until well combined. Spoon the batter onto the prepared sheets in mounds of about 2 tablespoons each, allowing for PLENTY of room between cookies. Bake until they puff up. The tops should get glossy, and then crack a bit - about 12 -15 minutes. Slide the cookies still on parchment onto a cooling rack, and let them cool completely. They will keep in an airtight for a couple days.
Makes 18 large cookies.

September Schedule

2010-08-06T12:12:00.000-07:00

Garden to Table--class 2 Budget Friendly Meals

2010-07-24T14:44:00.000-07:00

PASTA WITH BEETS AND BEET GREENS
1 pound bow tie pasta
2 bunches beets with greens attached (beets should be peeled and cut into eighths, greens should be cut into 1-inch strips)
2 tablespoons olive oil
2 yellow onions, diced
4 cloves garlic, minced
2 ounces freshly grated parmesan
2 tablespoons toasted pine nuts for garnish (optional)

Bring a large pot of water to a boil. Add noodles and beet wedges, and cook until both are tender, about 10-12 minutes. Pour contents into a colander in the sink. Return pot to stove. Add olive oil and onions. Cook until onions are translucent and begin to brown in spots, about 10 minutes. Add garlic and beet greens. Cook until garlic is fragrant and beet greens are wilted, about 5 minutes. Return pasta and beets to pot. Toss gently to combine. Add additional olive oil to lightly coat. Transfer to plates and top with parmesan and pine nuts, if desired. Serve with grilled chicken for a complete meal.

SUMMER VEGETABLE PIZZA
1 cup warm water
1 packet dry yeast
1 tablespoon sugar
1 teaspoon salt
1 cup whole wheat flour
1 ½ cups flour

¼ cup olive oil
1 cup fresh basil
1 cup skim mozzarella
1 roma tomato, thinly sliced
½ zucchini, thinly sliced
½ sweet onion, thinly sliced
1 sweet pepper, thinly sliced

Combine all bread ingredients (water through flour) in the bowl of a mixer fitted with a dough hook. Mix at low speed until dough is smooth and elastic, about 7 minutes. Cover with plastic wrap and let rise until doubled, about 45 minutes. Preheat oven to 425 degrees. Puree oil and basil in a food processor or blender. Roll out dough on a lightly floured surface, place on a pizza pan, spread with basil oil, and top with remaining ingredients. Bake until golden and cooked through, about 20 minutes.

FRITTATA
1 tablespoon olive oil
½ medium onion, diced
1 clove garlic
1 squash
1 zucchini
5 chard leaves
5 eggs,
Salt and Pepper
¼ cup freshly grated parmesan cheese

Preheat oven to 350. Spray an 8x8 glass baking dish with nonstick spray. Heat oil in sauté pan over medium heat. Add onion and cook until translucent, about 5 minutes. Add garlic and cook until fragrant, about 30 seconds. Add squash, zucchini, and chard, and cook until tender, about 5-10 minutes. Transfer to a bowl and let cool. Mix in eggs. Season with salt and pepper. Pour mixture into prepared pan. Sprinkle parmesan on top. Bake until set in center, about 20 minutes. Alternately, this can be prepared in an oven-proof nonstick (pour beaten eggs over cooked vegetables, let cook a bit, top with parmesan, and place skillet in oven).

RUSTIC BLUEBERRY COBBLER
1 cup all-purpose flour
¾ cup sugar
¾ cup buttermilk
1 teaspoon baking soda
1 teaspoon baking powder
¼ teaspoon salt
1 tablespoon canola oil
1 pound fresh or frozen blueberries (or strawberries, raspberries, blackberries, peaches, nectarines, apricots, or a combination)

Heat oven to 350°F. Spray 8-inch square (2-quart) glass baking dish with cooking spray. In a large bowl, stir flour, sugar, buttermilk, oil, baking powder, baking soda, and salt until just combined. Pour into baking dish. Pour frozen blueberries over batter. Bake uncovered 1 hour or until edges are golden brown and center is set. Let stand 15 minutes before serving.

Garden to Table--class 1

2010-05-19T14:04:00.000-07:00

RATATOUILLE
¼ cup olive oil
2 onions, diced
2 eggplants, diced (½ inch)
2 yellow squash or zucchini, diced (½ inch)
2 bell peppers, diced (½ inch)
6 garlic cloves, minced
8 plum tomatoes, diced (½ inch)
¼ cup chopped parsley
¼ cup basil
Salt and pepper to taste
1 pound penne pasta, cooked according to package directions

In a large wide-bottomed saucepan, cook onions in olive oil over medium heat until translucent, about 5 minutes. Add eggplant, squash, and peppers and cook until tender. Add garlic and cook until fragrant, about 1 minute. Add tomatoes and cook until they release their juices. Add fresh parsley and basil, and season with salt and pepper. Serve ratatouille over cooked penne pasta. This meal is hearty enough to serve on its own, but for added protein, some turkey or chicken Italian sausage would make a nice addition to this meal (grill or sauté and slice diagonally into ½ inch thick slices).

MINESTRONE
2 tablespoons olive oil
1 yellow onion, chopped
1 large carrot, cut into ½-inch dice
1 rib of celery, cut into ½-inch dice
3 garlic cloves, minced
2 zucchini, scrubbed and cut into ½-inch dice
¼ pound green beans, cut into ½-inch pieces
½ pound boiling potatoes, peeled, cut into ¾-inch dice
2 cans white beans such as Great Northern
4 cups shredded green cabbage
6 roma tomatoes, diced
4 cups low-salt chicken broth

In a large soup pot, heat oil over medium heat. Add the onion and cook until translucent, 5-10 minutes. Add the carrots, celery, and garlic and cook until crisp tender, about 5 minutes. Add the zucchini, green beans, and potatoes and cook for an additional 5 minutes. Add the cabbage and cook, until the cabbage is wilted. Add the tomatoes and the broth. Drain the white beans, add them to the soup, and simmer, covered, for 20 minutes. Season it with salt, pepper, and fresh herbs.

ASIAN RADISH AND CUCUMBER SALAD
1 tablespoon freshly grated ginger
1 clove garlic, minced
¼ cup soy sauce
¼ cup rice vinegar
1 tablespoon sesame oil
½ cup canola or peanut oil

1 cup thinly sliced radishes
1 cup thinly sliced cucumbers
4 cups mixed baby greens

Combine ginger, garlic, soy sauce, and vinegar. Whisk in oils. This will make more dressing than needed.
Toss radishes, cucumbers, and greens in a large bowl with just enough dressing to lightly coat. Add grilled salmon to make the salad a meal. Garnish with chives and/or cilantro.

CARROT CAKE
1 pound finely grated peeled carrots
2 cups sugar
1 ½ cups vegetable oil
4 large eggs
1 cup all purpose flour
1 cup whole wheat flour
2 teaspoons baking powder
2 teaspoons baking soda
1 teaspoon salt
2 teaspoons ground cinnamon

1 box powdered sugar
2 8-ounce packages cream cheese, room temperature
1stick butter or smart balance, room temperature
1 teaspoon vanilla

Preheat oven to 350°F. Lightly coat a 9x13 pan with nonstick spray. Combine carrots, sugar, oil, and eggs in a large bowl. Gently mix in flours, baking powder, baking soda, salt, and cinnamon, just until combined. Do not over mix. Pour batter into prepared pan. Bake until toothpick inserted into center comes out clean and cake begins to pull away from sides of pan, about 45 minutes.
Meanwhile, make frosting. Using electric mixer, beat all ingredients in medium bowl until smooth and creamy. When cake is cool, spread with frosting. Top with nuts if desired.

June Schedule

2010-05-08T20:24:00.001-07:00

Vegetables

2010-05-08T20:22:00.001-07:00

TOMATO AND ZUCCHINI GRATIN
1 pound zucchini, cut into 1 inch chunks
1 container cherry tomatoes
¼ cup olive oil
1 teaspoon garlic salt
2 cups breadcrumbs
½ cup grated parmesan cheese

Preheat oven to 450 degrees. Toss zucchini chunks and cherry tomatoes with olive oil and garlic salt in a glass 9x13 pan. Roast until tender and golden in spots, about 20-30 minutes. Top with bread crumbs. Sprinkle with cheese. Bake until cheese is melted and crumbs are crisp, about an additional 10 minutes.

CHEESY BROCCOLI
¼ cup butter or smart balance
¼ cup flour
2 cups skim milk
½ cup grated low fat cheddar cheese
1 pound broccoli, cut into florets and steamed

Melt butter in a medium saucepan over medium heat. Add flour. Whisk in milk. Cook, stirring occasionally, until mixture comes to a boil and thickens. Stir in cheese until melted. Season to taste with salt and pepper. Drizzle over steamed broccoli.

GARLIC BUTTER GREEN BEANS
1 tablespoons butter
1 tablespoons olive oil
3 cloves garlic, minced
1 pound fresh green beans, cut into 2-inch pieces

Heat butter and olive oil in a large nonstick sauté pan. Add garlic and cook until fragrant, about 30 seconds. Add green beans and cook just until crisp-tender, about 5 minutes.

SKILLET CORN
6 slices turkey bacon, cut crosswise into strips
1 yellow onion, finely diced
2 cloves garlic, minced
6 ears corn, husked and kernels cut off (or 1 lb frozen)
3 green onions, thinly sliced crosswise

Cook turkey bacon in large nonstick skillet until browned and crispy. Add onion and cook until translucent, about 5 minutes (add 1 tablespoon canola oil if pan seems too dry). Add garlic and cook until fragrant, about 30 seconds. Add corn to pan and cook until warm and tender, about 5 minutes. Garnish with green onions.

ROASTED BABY CARROTS
2 pounds baby carrots (or whole carrots, cut diagonally)
2 tablespoons canola oil
salt and pepper to taste

Preheat oven to 400 degrees. Toss carrots with oil, salt, and pepper. Spread carrots in a single layer on greased baking sheet. Bake for 30 minutes or until tender.

Other Ideas:
• Add a layer of vegetables to a lasagna (spinach, broccoli, and/or zucchini would work well for this)
• Make chicken noodle soup (carrots, onion, celery, chicken broth, chicken, pasta, parsley, sage, and thyme—add corn, green beans, tomatoes, and/or zucchini for a heartier soup)
• When making pizza, top with fresh veggies (or leftover grilled/cooked vegetables)
• Instead of serving vegetables on the side, stir them into the main dish:
o Teriyaki chicken with green beans or broccoli over steamed rice
o Shrimp and asparagus with angel hair pasta, olive oil, and garlic salt
o Omelet with sautéed vegetables, meat, and cheese
o Macaroni and cheese with chicken and broccoli
• Serve vegetables raw with a dipping sauce (low-fat ranch, hummus, or marinara)

Packing a Healthy Lunch--Not Just for Kids

2010-05-01T15:00:00.001-07:00

7-LAYER COBB SALAD
1 romaine heart, chopped
4 ounces diced cooked chicken
1 roma tomato, seeded and diced
½ avocado, peeled and diced
2 slices turkey bacon, crisped and chopped
1 hardboiled egg, peeled and chopped
1 tablespoon chopped fresh chives (or green onions)

1 tablespoons red-wine vinegar
1 teaspoon fresh lemon juice
1 teaspoons Dijon mustard
2 tablespoons extra-virgin olive oil
Pepper and garlic salt to taste

Layer ingredients in a large plastic container with a lid in the order listed. In a small plastic container with a lid, combine vinegar, lemon juice, mustard, olive oil, salt, and pepper. Just before serving, shake up dressing, pour over salad, and toss to lightly coat.

HEARTY BURRITOS
1 cup brown rice
2 cups water
2 cans black beans, rinsed and drained
2 cups diced cooked chicken breast
2 tomatoes, diced
½ medium onion, diced
½ cup cilantro, chopped
juice of one small lime
4 ounces reduced fat pepper jack cheese, grated
1 package whole wheat tortillas

Combine rice and water in medium saucepan. Bring to boil. Reduce heat, cover, and simmer until water is absorbed, about 45-50 minutes (or cook according to package directions). Meanwhile, prepare pico de gallo by mixing together tomatoes, onions, cilantro, and lime juice. To assemble, warm up tortillas (so they don’t crack when they are rolled up) in nonstick sauté pan over medium heat. Put one tortilla on a plate. Top with cheese, rice, beans, and pico de gallo. Fold in sides, then roll up.

CALIFORNIA ROLL
1 cup Calrose or short grain rice
1 cup water
3 tablespoons rice vinegar
3 tablespoons sugar
1 ½ teaspoons sea salt

4 sheets dried seaweed
1 hothouse cucumber, julienned
1 avocado, sliced
8 oz canned crab
1 tablespoon mayonnaise
1 tablespoon sesame seeds

Combine rice and ½ cup water in small saucepan. Bring to boil, reduce heat to low, cover, and let simmer until water is absorbed, about 20 minutes. Remove from heat. Uncover and let cool while you prepare filling. Mix together rice vinegar, sugar, and salt in a small bowl. Use mixture to season rice to taste. Cover sushi mat with plastic wrap. Mix crab with mayo in small bowl. Place one sheet of seaweed on mat. With wet hands, press about ½ cup of rice in thin layer over seaweed. Flip over so rice is down and seaweed is up. Top with about ¼ of crab mixture, sliced avocado, and julienned cucumber. Using sushi mat, roll up and press tightly. Sprinkle with sesame seeds. Cut into 6-8 pieces.

CHICKEN CAESAR SALAD WRAPS
1 package whole wheat tortillas
reduced fat Caesar salad dressing
1 pound thinly sliced chicken (or shredded chicken)
10 ounces spinach (or other leafy green, such as romaine)
3 ounces parmesan, freshly grated

Spread desired number of tortillas with salad dressing. Divide chicken evenly among tortillas. Top with spinach and parmesan. Roll up. Slice on a diagonal and wrap tightly with plastic.

OATMEAL RAISIN COOKIES
1 cup trans-fat-free shortening
1 ½ cups brown sugar
1 egg
1 teaspoon vanilla
1 teaspoon cinnamon
1 teaspoon baking soda
1 teaspoon salt
1 cup flour
½ cup whole wheat flour
2 ½ cups oats
1 cup raisins

Preheat oven to 350 degrees. Line 3 baking sheets with parchment. Combine ingredients in order listed, mixing well after each addition. After adding flour, stir just until incorporated. Do not over-mix. Use a spoon to scoop approximately 1-inch mounds. Place on baking sheet about 2 inches apart. Bake until golden and set, about 12 minutes.

TIPS FOR PACKING A HEALTHY LUNCH:
• Remember to pack snacks—eating five small meals is better than eating three large meals.
• Make sure you have a good combination of the following:
o Fresh fruits (apples, bananas, grapes, strawberries, oranges, nectarines, melons…)
o Fresh vegetables (carrots, celery, bell peppers, cherry tomatoes, cucumbers…)
o Whole grains (whole wheat bread, whole wheat tortillas, brown rice…)
o Lean protein (chicken, turkey, fish, nuts, soy…)
o Low fat dairy (yogurt, cottage cheese, string cheese…)
• Pack a water bottle—this will save you money and calories!
• Pack yourself a treat (in moderation). This will help you feel satisfied and less likely to give in to unhealthy indulgences.

Cooking with Kids--Cinco de Mayo

2010-04-24T15:16:00.000-07:00

TORTILLA CHIP TACOS
15 ounce can fat free refried beans
1 cup mild salsa
1 bag bowl-shaped tortilla chips
8 ounces ground turkey, cooked
8 ounces grated low fat cheese
diced tomatoes, sliced green onions, olives, cilantro, and/or sour cream for garnish, if desired

Stir beans and salsa together in a medium bowl. Microwave until warmed through. Arrange tortilla chips on a platter. Put a teaspoon or two of the bean mixture in each chip. Top with cooked turkey, grated cheese, and any toppings. Serve immediately.

MEXICAN PIZZA
4 whole wheat tortillas
1 can mild enchilada sauce
8 ounces grated cheese
1 cup shredded chicken
Sliced green onions

Preheat oven to 350 degrees. Arrange tortillas on a large baking sheet and coat lightly with nonstick spray. Bake until crisp, about 10 minutes. Carefully spread each tortilla with a thin layer of enchilada sauce. Divide cheese and chicken evenly among tortillas. Drizzle with additional enchilada sauce, if desired. Sprinkle with green onions. Bake until cheese is melted, about 5-10 minutes. Cut into fourths and serve immediately.

MINI QUESADILLAS WITH GUACAMOLE
2 avocados, peeled and pitted
2 roma tomatoes, seeded and diced
1 green onion, thinly sliced
¼ cup chopped cilantro
1 tablespoon lime juice
12 small white corn tortillas
8 ounces grated low fat cheese

Mash avocados in a medium bowl with a fork. Stir in tomatoes, green onion, cilantro, and lime juice. Season to taste with salt and pepper. In a large nonstick pan over medium heat, arrange 3 tortillas in a single layer (or do one at a time in a smaller pan). Top with cheese and another tortilla. When bottom tortilla begins to brown and cheese starts to melt, flip over. Cook until remaining tortilla is browned in spots and cheese is completely melted. Cut into fourths and serve immediately with guacamole.

DESSERT NACHOS
4 tablespoons butter, room temperature
2 tablespoons sugar
1 teaspoon cinnamon
4 whole wheat tortillas
1 pound strawberries, hulled and diced
Fat free whipped topping

Preheat oven to 400 degrees. Mix together butter, cinnamon, and sugar in a small bowl. Spread tortillas on one side with butter mixture. Cut each tortilla into 12 triangles (like a pizza). Place tortilla wedges in a single layer, butter side up, on a baking sheet. Bake until crisp and golden, about 10 minutes. Let cool slightly. Place several cinnamon-sugar chips in a small bowl. Top with diced strawberries and a dollop of whipped topping.

Breakfast on the Go

2010-04-19T21:05:00.001-07:00

BLUEBERRY-BANANA-BRAN MUFFINS
3 ripe bananas, mashed
½ cup skim milk (or soy milk)
1 egg
2 tablespoons canola oil
1 ½ cups flour
½ cup sugar
¼ cup oat bran
2 teaspoons baking powder
½ teaspoon salt
1 ½ cups blueberries

Preheat oven to 350 degrees. Mix together bananas, milk, egg, and canola oil. Add flour, sugar, bran, baking powder, and salt. Mix just until combined. Fold in blueberries. Lightly coat a muffin pan with nonstick spray. Fill each cup 2/3 full with batter. Bake until a toothpick inserted in center comes out clean, about 20 minutes.

WAFFLED HAM AND CHEESE
2 slices whole grain bread
1 slice lean ham
1 slice low fat cheese
nonstick spray

Preheat waffle maker. Place one slice of bread on work surface. Top with ham, cheese, and remaining slice of bread. Spray waffle maker with nonstick spray. Place sandwich in waffle maker. Close and let cook until crisp, about 4-5 minutes. Serve with a cup of fresh fruit.

FRUIT AND YOGURT PARFAITS
8 oz greek-style vanilla yogurt
1 tablespoon honey
½ cup granola
½ cup fresh fruit such as strawberries, nectarines, kiwis, blueberries

In a plastic container with a lid, layer yogurt, honey, granola, and fruit.

CRUSTLESS QUICHE
1 tablespoon olive oil
½ medium onion, diced
1 clove garlic
4 oz Canadian bacon
5 oz spinach leaves
5 eggs,
Salt and Pepper
¼ cup freshly grated parmesan cheese

Preheat oven to 350. Spray 6 muffin cups with nonstick spray. Heat oil in sauté pan over medium heat. Add onion and cook until translucent, about 5 minutes. Add garlic and cook until fragrant, about 30 seconds. Add Canadian bacon and spinach, and cook until spinach is wilted. Transfer to a bowl and let cool. Mix in eggs. Season with salt and pepper. Divide mixture among muffin cups. Sprinkle parmesan on top. Bake until set in center, about 20 minutes. Variations:
• mushroom, zucchini, tomato, mozzarella
• turkey bacon and swiss
• corn, tomato, jalapeno, reduced fat pepper jack
• green onion, smoked salmon, dill, havarti
• Use leftovers from dinner—be creative!

BREAKFAST BURRITOS
4 eggs
¼ cup milk
salt and pepper to taste
4 slices turkey bacon, cut crosswise into ½ inch strips
4 ounces low fat cheese, grated
4 whole wheat tortillas

Whisk eggs, milk, salt, and pepper in bowl. In a medium nonstick skillet, cook turkey bacon until crisp. Add egg mixture to pan and cook until set, stirring occasionally. Meanwhile, warm tortillas in a large nonstick skillet. Divide egg mixture evenly among tortillas, and sprinkle with cheese. Wrap up and serve warm. Can be made ahead and re-warmed. Other additions include mushrooms, salsa, cilantro, or veggie.

FRUIT SMOOTHIE
1 cup frozen strawberries
2 frozen bananas, cut into chunks
½ cup (or more) orange juice
1 cup greek-style yogurt

Put all ingredients in blender. Blend until desired consistency. Add more orange juice as necessary to thin.
Variations:
• Peach, blueberry
• Mango, raspberry
• Peanut butter, banana, chocolate
• Tomato, celery, carrot, salt, hot sauce, ice
• Add ground flaxseeds

Cooking with Kids--After-School Snacks

2010-04-10T21:24:00.001-07:00

WHAT TO LOOK FOR IN A SNACK:
• Fresh fruit
• Fresh vegetables
• Protein (lean meat or nuts)
• Whole grains
• Calcium (from low fat dairy)

VEGGIE “SUSHI” SANDWICHES
8 oz low fat cream cheese, room temperature
½ cup low fat sour cream
½ teaspoon garlic salt
sandwich bread, flattened with a rolling pin
carrots, cut into ¼ inch sticks
cucumbers, cut into ¼ inch sticks

Mix together cream cheese, sour cream, and garlic salt. Spread mixture on each piece of bread to lightly coat one side. Place a few pieces of carrot and cucumber at one end of each slice of bread. Roll up and press gently to seal. Cut crosswise into one inch thick slices.

GRAHAM CRACKER SANDWICHES
graham crackers
peanut butter
thinly sliced apples
honey

Spread each graham cracker with enough peanut butter to evenly coat. Top half of graham crackers with apple slices. Drizzle apples with a little honey. Top with another graham cracker, peanut butter side down.

RICE CAKE SANDWICHES
fat free cottage cheese
low fat ranch dressing
mini rice cakes

Mix together cottage cheese and ranch dressing to taste. Put a small scoop of filling between two mini rice cakes. Try using different flavors of rice cakes (white cheddar would be good). Finely chopped fresh veggies (like broccoli, carrots, celery, bell peppers…) can be added to the cottage cheese.

PRETZEL FISH
low fat cream cheese, room temperature
mini pretzels
dried apricots
mini chocolate chips

Place softened cream cheese in a zip lock bag and cut one of the corners (just a small opening). Squeeze a little out onto a dried apricot. Use the cream cheese as glue to attach a small pretzel (see demonstration). Turn over. Squeeze out a small amount of cream cheese for an eye and place a mini chocolate chip in the center.

FRUIT WITH YOGURT DIP
2 cups low fat vanilla yogurt
2 tablespoons honey
½ cup finely chopped almonds
Assorted fresh fruit (strawberries, apple slices, banana slices, grapes, pear slices, blueberries on toothpicks...)

Mix together yogurt, honey, and almonds. Serve with fresh fruit.

May Schedule of Classes

2010-04-06T21:02:00.000-07:00

Vegan Meals

2010-04-06T20:55:00.000-07:00

*All recipes will make about 6-8 servings*
BLACK BEAN AND CORN TACOS WITH FIRE-ROASTED SALSA & AVOCADO SALSA VERDE
1 lb tomatoes
½ white onion, cut into 4 pieces
3 garlic cloves
1 chipotle pepper, canned in adobo
¼ cup cilantro leaves
Salt to taste

2 avocados, peeled, pitted
8 ounces tomatillos, husked
½ serrano chile, seeded
¼ white onion, chopped
¼ cup cilantro leaves
Juice of one lime
Salt to taste

2 cans black beans, rinsed and drained
2 pounds sweet white corn, cooked
25 small corn tortillas
Fresh cilantro for garnish, if desired

Preheat the broiler to high. Place the tomatoes, onion wedges, and garlic on a foil-lined baking sheet. Broil until charred (garlic may need to be removed before tomatoes and onion). Cool. Puree tomatoes, onion, garlic, chipotle pepper, and cilantro in a blender to desired consistency. Season to taste with salt.

Puree avocados, tomatillos, serrano chile, onion, cilantro, and lime juice in a blender to desired consistency. Season to taste with salt.

Heat black beans and corn separately. Warm tortillas on the stove or in the microwave. Fill each tortilla with black beans and corn. Drizzle with salsas. Roasted peppers and onions would make a nice addition.

MUSHROOM RISOTTO WITH ROASTED ASPARAGUS AND TOASTED WALNUTS
2 tablespoons olive oil
1 yellow onion, diced
4 garlic cloves, minced
1 pound mushrooms, sliced
2 cups Arborio rice
8 cups vegetable stock
Salt and pepper to taste

2 pounds asparagus
2 tablespoons olive oil
Salt and pepper to taste

2 cups walnuts, toasted and chopped

Preheat the oven to 450 degrees. Heat oil over medium heat in a wide bottomed pan. Add onions and cook until translucent, about 5 minutes. Add garlic and mushrooms and cook until mushrooms begin to release their juices, about 5 minutes. Add rice and cook until opaque in spots, about 1 minute. Add broth one cup at a time, stirring and waiting until liquid is almost absorbed before adding the next cup. Cook until rice is tender, about 20 minutes. Meanwhile, arrange the asparagus in a single layer on a baking sheet. Drizzle with olive oil and season with salt and pepper. Toss lightly to coat. Roast until asparagus in just crisp tender, about 5 minutes for thin asparagus and 10 minutes for thicker asparagus. To serve pour a serving of risotto on each plate, arrange 4 asparagus spears in a tic-tac-toe pattern on top of risotto, and garnish with toasted walnuts.

PITA WITH FALAFEL, HUMMUS, TOMATOES AND CUCUMBERS
15 ounce can chickpeas, drained
½ yellow onion, roughly chopped
2 tablespoons finely chopped fresh parsley
2 tablespoons finely chopped fresh cilantro
1 teaspoon salt
½ teaspoon dried hot red pepper
4 cloves garlic, roughly chopped
1 teaspoon cumin
1 teaspoon baking powder
¼ cup flour
vegetable oil for frying

15 ounce can chickpeas with liquid
¼ cup tahini
2 cloves garlic, roughly chopped
½ teaspoon salt
¼ cup lemon juice

8 whole wheat pitas, halved crosswise
1 english cucumber, diced
1 pound roma tomatoes, diced

Combine chickpeas, onions, parsley, cilantro, salt, red pepper, garlic, cumin, baking powder, and flour in the bowl of a food processor. Pulse a few times until mixture just starts to come together (do not puree). Chill. Heat 2 to 3 inches of oil to a temperature of 375 degrees. Scoop dough into tablespoon sized balls. Flatten slightly into oval shaped patties. Fry falafel patties in batches until golden and cooked through, about 3 minutes. Meanwhile, make the hummus. Blend the chickpeas, tahini, garlic, salt, and lemon juice until combined. Taste and adjust seasoning with salt and lemon juice. Serve the falafel balls immediately in the pita halves with cucumber, tomatoes, and hummus.

SPRING ROLLS
2 tablespoons lime juice
2 tablespoons sugar
2 tablespoons low sodium soy sauce
2 tablespoons water
1 garlic clove, minced

1 package clear rice paper sheets (called spring roll wrappers)
4 ounce package clear thin rice noodles, cooked according to package directions and drained well
2 cups shredded lettuce
2 cups shredded cabbage
2 cups sprouts
2 carrots, peeled and cut into thin sticks (julienned)
1 english cucumber, cut into thin sticks (julienned)
1 cup toasted chopped peanuts
1 bunch fresh cilantro, chopped
4 green onions, thinly sliced

In a small bowl prepare sauce by combining lime juice, sugar, soy sauce, water, and garlic. Mix to lightly coat lettuce and cabbage. Soak 1 sheet of rice paper in hot water until it softens, about 30 seconds. Place it on a plate. Top with noodles, lettuce, cabbage, sprouts, carrots, cucumber, peanuts, cilantro, and green onions. Fold in two opposite sides; then roll up from one of the other sides. Place seam side down on serving platter. Serve with steamed brown rice or quinoa for a complete meal.

Pasta

2010-03-31T21:14:00.001-07:00

BOW TIE PASTA WITH HAM AND ASPARAGUS
¼ cup smart balance or butter
¼ cup flour
2 cups milk
½ teaspoon garlic salt
¼ teaspoon pepper
1 pound asparagus, trimmed and cut into 1 inch pieces
1 pound diced ham
1 pound bow tie pasta, cooked according to package directions

Melt the butter in a large pot. Add the flour, and stir to combine. Whisk in the milk and bring to a simmer. Season to taste with garlic salt and pepper. Add asparagus and ham and cook until asparagus is just tender and ham is warm, about 5 to 7 minutes. Add additional milk to thin if the sauce gets too thick. Stir in cooked pasta. Toss to lightly coat. Serve with freshly grated parmesan cheese if desired.

ANGEL HAIR PASTA WITH SUN DRIED TOMATOES, ARTICHOKE HEARTS, AND SPINACH
1 pound angel hair pasta, cooked according to package directions
¼ cup olive oil
4 cloves garlic, minced
¼ cup sun dried tomatoes (oil packed, not dry)
1 can artichoke hearts, drained
5 ounces fresh spinach
salt and pepper to taste

Put the cooked pasta in a large bowl while it is still very hot. Drizzle with olive oil. Add garlic, sun dried tomatoes, artichoke hearts, and spinach. Toss until spinach begins to wilt. Season to taste with salt and pepper. Add cooked shrimp or grilled chicken strips for a complete meal. This would also be delicious with pesto in lieu of the olive oil.

GARDEN ROTINI WITH SAUTÉED VEGETABLES
2 tablespoons olive oil
1 yellow onion, cut into 1 inch pieces
8 ounces crimini mushrooms, halved
1 zucchini, cut lengthwise and sliced diagonally
4 roma tomatoes, cut into eighths
2 cloves garlic, minced
1 tablespoon thinly sliced fresh basil (1 ½ tsp if dried)
1 pound garden rotini, cooked according to package directions
salt and pepper to taste

Heat oil over medium heat in a large pot. Add onion and cook until translucent, about 5 minutes. Add mushrooms and spinach and cook until tender and browned in spots. Add tomatoes, garlic, and basil. Cook just until tomatoes are warm and begin to release their juices. Add penne pasta and mix to combine. Season to taste with salt and pepper. Add cooked shrimp or grilled chicken strips for a complete meal. Eggplant would make a nice addition.

SPAGHETTI WITH ITALIAN SAUSAGE
1 tablespoon olive oil
1 yellow onion, diced
2 carrots, peeled and finely grated
4 cloves minced garlic
1 pound Italian turkey sausage
28 ounce can crushed tomatoes with added puree
1 small can tomato paste
¼ cup chopped fresh basil (2 tbsp if dried)
1 tablespoon brown sugar
1 tablespoon oregano
Salt and dried crushed red pepper to taste
1 pound spaghetti, cooked according to package directions

Heat oil in a large pot over medium heat. Add onion and cook until translucent, about 5 minutes. Add carrots and cook until tender, about 3 minutes. Add garlic and cook until fragrant, about 30 seconds. Add sausage and cook until browned and cooked through. Add tomatoes, tomato paste, basil, brown sugar, oregano, salt, and red pepper flakes. Simmer for at least 10 minutes. Stir in cooked spaghetti. Garnish with freshly grated parmesan cheese and additional basil. Make this sauce on the weekend for a quick weeknight meal. This sauce also freezes well.

Cooking with Kids--Easter

2010-03-18T11:08:00.000-07:00

JELLY BEAN NESTS
5 large pieces of shredded wheat
12 ounce bag chocolate chips
¼ cup honey
12 cupcake liners
Jelly beans

Break up shredded wheat in a large bowl. Place chocolate chips in a microwave safe bowl and microwave 30 seconds at a time, stirring each time, until the chocolate chips just melt—do not overcook or chocolate will seize up. Pour melted chocolate over shredded wheat and stir to combine (using hands if necessary). Divide mixture among 12 cupcake liners and shape into little nests. Cool to room temperature. Place 3 jelly beans or candy eggs in each nest.

CARROT CUPCAKES
1 cup sugar
¾ cup oil
2 eggs
1 ½ cups grated carrots (about 8 ounces)
½ cup whole-wheat flour
½ cup all-purpose flour
1 teaspoon baking soda
1 teaspoon cinnamon
½ teaspoon salt

1 stick of butter, room temperature
8 oz package of cream cheese, room temperature
1 pound box of powdered sugar

Peeps
Candy eggs or jelly beans

Preheat oven to 375. Place paper liners in 18 muffin cups. In a medium bowl, mix together sugar, oil, eggs, and carrots. Gently stir in flour, baking soda, cinnamon, and salt until just combined—do not over mix. Fill each muffin cup 2/3 full. Bake until set in center, about 20-25 minutes. Let cool while making frosting. In a large bowl, mix together butter and cream cheese until smooth. Add powdered sugar and mix until combined. Spread frosting on each cupcake. Top with one Peeps chick and surround with a few jelly beans or eggs, if desired.

BUNNY BISCUITS
1 cup whole-wheat flour
1 cup all-purpose flour-
2 teaspoons baking powder
½ teaspoon baking soda
¼ teaspoon salt
¼ cup butter, cut into small pieces
1 cup buttermilk

Raisins
Slivered almonds

Preheat oven to 375. In a large bowl, mix together flour, baking powder, baking soda, and salt. Cut in butter with two butter knives, a fork, or a pastry blender. Add buttermilk and stir just until moistened. On a lightly floured surface, roll out dough until it is about an inch thick. Use a round cookie cutter (or a glass turned upside down) to cut out as many circles as possible. Reroll scraps and cut out more circles. Cut half of the circles in half. Gently shape into bunny ears and attach to on the bottom side of remaining circles to make the shape of a bunny head (see image below). Place dough bunnies, seam side down, on a parchment lined baking sheet. Use two raisins for eyes, one raisin for a nose, and 6 almond slivers for whiskers (3 on each side of the nose). Bake until golden and set, about 10-15 minutes. Serve with jam or honey.

DEVILED EGGS WITH HAM
8 hard-boiled eggs, shells removed
¼ cup chopped ham
¼ cup finely chopped green onions
¼ cup mayonnaise
Salt and pepper to taste

Cut each egg in half lengthwise. Place egg whites on a serving platter and egg yolks in a bowl. Add ham, green onions, mayonnaise, salt, and pepper to egg yolks. Stir to combine. Fill egg whites with egg yolk mixture.

Quick Dinners

2010-03-09T13:53:00.001-08:00

BLT SALAD
8 ounces turkey bacon, cut crosswise into ½ inch pieces
4 slices whole grain artisan bread, cut into ½ inch cubes
3 romaine hearts, chopped (or bag of mixed baby greens)
1 pound tomatoes, cut into ½ inch chunks
Low fat ranch dressing

In a large nonstick skillet, cook turkey bacon over medium heat until crisp. Transfer bacon to a paper-towel-lined plate or bowl, making sure to keep any extra oil in pan. Return pan to heat and add bread. Add a tablespoon or two of olive oil if there is not enough oil from the turkey bacon to sufficiently brown the bread. Season to taste with salt and pepper, if desired. When bread is crisp and golden on the outside and warm on the inside, transfer to the paper-towel-lined plate that the bacon is on. Meanwhile put romaine and tomatoes in a large bowl. Drizzle with just enough ranch to lightly coat. Add bacon and bread, and toss to combine. Serve immediately. For a heartier dinner, add precooked chicken strips, diced avocado, hard boiled eggs, and/or grated cheese.

TURKEY AND SWISS PANINIS
8 slices whole grain artisan bread
Olive oil
Honey mustard
1 pound deli-style sliced turkey
8 thin slices of tomato
8 slices reduced fat Swiss cheese
Handful of fresh spinach

Preheat oven to 425 degrees. Place bread in a single layer on a baking sheet. Drizzle lightly with olive oil. Bake until crisp and golden, about 5-10 minutes. Carefully spread hot bread with a little honey mustard. Divide turkey evenly among bread slices. Top with one slice of tomato and one slice of swiss cheese. Return to oven and bake until cheese is melted and turkey is warm, about 5 minutes. Make 4 sandwiches by combining 2 cheese-tomato-turkey topped slices of bread. Arrange a single layer of spinach between the slices before sandwiching. Alternately, sandwiches could be grilled in a Panini maker, waffle iron, or on the stove. This would also be good with turkey bacon, thinly sliced ham, caramelized onions, and/or avocado. Variation: use pesto instead of mustard and mozzarella instead of Swiss cheese.

ORZO WITH SHRIMP AND SPINACH
1 pound orzo pasta
1 pound cooked shrimp, peeled and deveined
2 tablespoons olive oil
4 cloves garlic, minced
14.5 ounce can diced tomatoes, drained
10 ounces fresh spinach
½ cup freshly grated parmesan

Cook pasta according to package directions. Add shrimp during last minute of cooking to heat through. Pour pasta and shrimp into colander in sink. Return empty pot to stove. Cook the garlic in the olive oil until fragrant, about 30 seconds, add the tomatoes and cook until warmed through. Add the spinach, pasta, and shrimp. Stir over low heat until the spinach is gently wilted. Toss with ¼ cup parmesan. Season to taste with salt and pepper. Serve pasta with remaining ¼ cup parmesan for garnish. Chopped parsley or basil would add a nice fresh taste to the dish.

SALMON AND ASPARAGUS FRITTATA
2 tablespoons olive oil
1 cup chopped leeks (white and pale green parts only)
1 pound asparagus, cut into 1 inch pieces
8 eggs
4 ounces smoked salmon, chopped
½ cup freshly grated parmesan
½ teaspoon salt
½ teaspoon pepper

Heat oil in a 10 inch nonstick sauté pan with an oven proof handle over medium heat. Add leeks and asparagus and cook until tender, about 5 minutes. Meanwhile, whisk eggs in a large bowl. Stir in salmon, ¼ cup parmesan, salt, and pepper. Pour over warm leeks and asparagus. Gently mix with spatula. Cook until almost set. Sprinkle with remaining parmesan cheese. Broil until cheese is melted and eggs are set in center, about 3-5 minutes. Cut into wedges and serve. Alternately, after leeks and asparagus are cooked, all ingredients can be mixed and baked in a glass 9x13 pan at 350 until set, about 30 minutes. If using fresh salmon, cook with asparagus and leeks. Delicious additions would be zucchini, peppers, mushrooms, dill, or tarragon.

April Schedule

2010-03-07T14:37:00.001-08:00

5 Ingredients or Fewer

2010-03-07T14:36:00.001-08:00

SHRIMP AND BROCCOLI STIR FRY
1 tablespoon canola oil
1 yellow onion, cut into chunks
2 cloves garlic, minced
1 pound broccoli florets
1 pound raw shrimp, shelled and deveined

Heat canola oil in large skillet over medium heat. Add onion and cook until translucent. Add garlic and cook for about 30 seconds. Add broccoli and cook just till tender, about 5 minutes. Add shrimp and cook until pink and opaque, about 1-2 minutes. Serve with rice (preferably brown) and soy sauce, if desired.

BAKED MOSTACCIOLI
1 pound penne pasta, preferably whole wheat
1 pound Italian sausage, turkey sausage if available
1 large jar spaghetti sauce (at least 32 ounces)
1 pound reduced fat mozzarella cheese, grated

Preheat oven to 375. In large pot bring water to boil. Cook pasta according to package directions. Leave pasta in colander in sink. Return pot to stove. Over medium heat, brown sausage until cooked through. Pour off fat. Add sauce. Stir in half of cheese. Add pasta. Mix well. Spread pasta mixture into glass baking pans. Top with remaining cheese. Bake until cheese is melted. Serve with salad or steamed green beans.

LEMON-HERB SALMON AND SQUASH
2 cups light sour cream
2 teaspoons dried dill (or 4 teaspoons fresh)
2 teaspoons lemon zest
1 pound salmon cut into 1 inch chunks
1 pound summer squash or zucchini (or combination),
cut into 1 inch chunks

Mix together first three ingredients. Set aside. Gently poach or steam salmon and squash until salmon is cooked through and squash is tender. Toss with sauce. Serve with quinoa, rice, or pasta.

CHICKEN AND RICE SALAD
1 pound chicken, cooked and cubed
2 cups rice (white, wild, brown, or combination), cooked and cooled to room temperature
1 pound snow peas
1 pound oranges, peeled and segmented
½ cup dressing, such as poppy seed or honey Dijon

Cook snow peas, if desired (boil for 1-2 minutes). Toss all ingredients together in large bowl.

PEANUT BUTTER CEREAL BARS
1 ½ cups brown sugar
1 ½ cups corn syrup
1 ½ cups peanut butter
6 cups Special K cereal
1 12 ounce bag chocolate chips

Heat brown sugar and corn syrup in a saucepan over medium heat. Cook until mixture bubbles and sugar is dissolved. Remove from heat. Add peanut butter. Mix with cereal. Press into greased 9x13 pan. Melt chocolate chips carefully in microwave. Spread over top. Cool completely. Cut into bars.

FRESH FRUIT CRISP
3 pounds fruit (berries, nectarines, peaches, apples, pears, apricots)
1 cup flour
1 cup sugar (brown, white, or combination)
1 stick butter

Preheat oven to 375. Prepare fresh fruit. Put in 9x13 baking dish. Combine flour and sugar. Cut in butter until mixture clumps together. Sprinkle over fruit. Bake until top is golden and fruit is bubbling. Variations: cinnamon, nutmeg, cardamom, oats, pecans, almonds, macadamia nuts…can be added to topping. Try combining fruit: peaches and raspberries, nectarines and blueberries, apples and cranberries.

Cooking with Kids--Breakfast

2010-02-28T20:38:00.001-08:00

ALPHABET PANCAKES
3/4 cup all-purpose flour
3/4 cup whole-wheat flour
1 1/2 teaspoons baking powder
1/4 teaspoon salt
2 large eggs
1 ½ cups non-fat milk
2 tablespoons canola oil
1 tablespoon honey

In a medium bowl, mix together both flours, baking powder, and salt. Make a well in the center. Add eggs, milk, oil, and honey. Whisk until just combined. Pour batter into a plastic squeeze bottle. Squirt batter onto a nonstick skillet set over medium heat in the shape of letters. When bubbles appear, flip the pancakes. Cook until golden, about 30 seconds longer.

BANANA “HOT DOG” ON A FRENCH TOAST BUN
4 eggs
¼ cup milk
1 teaspoon vanilla
1 teaspoon cinnamon
1 tablespoon brown sugar
8 whole wheat hot dog buns
8 bananas, peeled
½ cup peanut butter
Maple syrup, jam or honey

Whisk together eggs, milk, vanilla, cinnamon, and brown sugar in a large shallow bowl. Heat a large nonstick skillet over medium heat and coat lightly with nonstick spray. Dip hot dog buns in egg mixture and place opened on skillet, working in batches, if necessary. When French toast buns are done, spread peanut butter on the inside, place a banana where a hot dog would go, and drizzle with maple syrup, jam, or honey.

WHOLE WHEAT CINNAMON ROLLS
1 cup warm water
1 tablespoon dry yeast
½ cup canola oil
¼ cup sugar
2 teaspoons salt
2 eggs
2 cups whole wheat flour
2 cups all purpose flour
1 stick butter, melted
1 cup brown sugar, mixed with 1 tablespoon cinnamon

Dissolve sugar in warm water in a large mixing bowl. Sprinkle yeast on top and let stand for 10 minutes. Stir to dissolve. Add oil, salt, eggs, and half the flour. Beat well. Stir in remaining flour. Dough should be sticky. Cover dough and let rest for 10 minutes. Turn out onto a floured board and knead for 10 minutes, adding flour as needed. Place in a lightly oiled bowl and cover with plastic wrap. Allow to proof until doubled, about 30-45 minutes. Punch down. Roll out dough into large rectangle. Brush with butter. Sprinkle with cinnamon and sugar. Roll up from longest side. Using dental floss or thread, cut log into 1 inch thick slices. Place in lightly greased baking pan. Cover with plastic wrap and let rise until doubled, about 30 minutes. Bake at 350 until golden brown, about 30 minutes. Drizzle with powdered sugar and milk icing, if desired.

HASHBROWN CUPS WITH SCRAMBLED EGGS
3 ½ cups grated potatoes
¼ cup canola oil
½ teaspoon salt
¼ teaspoon pepper
6 eggs
½ cup milk
1 cup grated low fat cheddar cheese
6 slices Canadian style bacon, diced

Preheat oven to 400 degrees. Lightly coat 12 muffin cups with nonstick spray. Mix together potatoes, oil, salt, and pepper. Divide evenly among 12 muffin cups. Press onto the bottom and sides of each muffin cup. Bake until crisp and golden, about 30 minutes. Meanwhile, whisk together eggs, milk, cheese, and Canadian style bacon. Cook in a lightly greased nonstick skillet over low heat. When potato cups are done, divide egg mixture among them. Garnish with parsley, chives, or green onions, if desired.

Week of Dinners II

2010-02-27T20:39:00.001-08:00

*All recipes should make enough to feed a family of 4.*
MONDAY:
ROASTED CHICKEN AND ROOT VEGETABLES
4-5 pound whole chicken
4 medium potatoes, scrubbed and cut into eighths
1 onion, peeled and cut into eighths
2 pounds baby carrots
¼ cup canola oil
Salt and pepper to taste

Preheat oven to 375 degrees. Clean chicken inside and out. Pat dry. Sprinkle with salt and pepper or other seasoning, if desired. Place on a cooling rack set in a rimmed baking sheet or in a roasting pan. Bake until internal temperature reaches 165 degrees in thickest part of breast and thigh, about 45 minutes to an hour. Tent lightly with foil. Let rest 10-15 minutes. Meanwhile, toss potatoes and onions with 2 tablespoons canola oil. Season with salt, pepper, and herbs, if desired. Place on a parchment lined baking sheet and push to one side so that half of the baking sheet is empty. Toss carrots with remaining 2 tablespoons canola oil. Season with salt and pepper. Put carrots on same baking sheet as potatoes and onion. Bake at 375 until golden and tender, about 45 minutes. Remove chicken from bones and serve with potatoes, onions, and carrots. Save extra chicken for Tuesday’s dinner and extra carrots for Wednesday’s dinner.

TUESDAY:
CHEESY PASTA WITH CHICKEN AND BROCCOLI
1 pound whole wheat spiral pasta
1 pound broccoli, cut into bite size pieces
2 cups diced cooked chicken (leftover from Monday)
¼ cup smart balance or butter
¼ cup flour
4 cups skim milk
1 cup grated low fat cheddar cheese
Salt and pepper to taste

Boil pasta according to package directions. Add broccoli during last 5 minutes of cooking (may require additional cooking time to return to a boil). Pour pasta and broccoli into a strainer in the sink. In the empty pot, heat butter until it melts. Add flour and stir. Whisk in milk. Bring to a boil and cook until the sauce thickens a bit. Add cheese and stir until melted. Season to taste with salt and pepper. Mix in chicken, pasta, and broccoli. Stir and let sit until chicken is warm, just a couple minutes. Serve with additional grated cheddar cheese, if desired.

WEDNESDAY:
PORK ROAST AND MASHED POTATOES
4-5 pound pork shoulder roast (or country style ribs)
2 cups orange juice
4 cloves garlic
1 teaspoon salt
4 potatoes, peeled and diced
½ cup skim milk or buttermilk
Salt and pepper to taste
1 pound roasted carrots (leftover from Monday)

Place pork, orange juice, garlic, and salt in a large pot and add enough water to just cover meat. Bring to a boil, reduce heat, cover, and let simmer until meat pulls apart easily, about 2 hours. Alternately, put pork, garlic, salt, orange juice, and water in a Crockpot in the morning and let cook on low all day. Meat can be cut into chunks to speed cooking process a little (this will also make it easier to shred for serving). Meanwhile, place potatoes in a pot and cover with water. Boil until tender, about 15 minutes. Drain. Add milk, salt, and pepper. Mash until desired consistency. Add additional milk to thin if desired. Reheat leftover carrots. Shred pork and serve with mashed potatoes and carrots. Save extra pork for Thursday and Friday.

THURSDAY:
PULLED PORK SANDWICHES
1 pound shredded pork
½ cup barbeque sauce
4 whole wheat hamburger buns
1 small package mixed greens or baby spinach
2 tomatoes, diced
1 cucumber, peeled and diced
Low fat ranch dressing

Reheat pork with barbeque sauce on the stove or in the microwave. Divide among hamburger buns (toasted if desired). Serve with additional barbeque sauce. Toss together greens, tomatoes, and cucumber. Serve with ranch dressing.

FRIDAY:
PORK TACOS WITH AVOCADOS AND BLACK BEANS
1 tablespoon canola oil
1 pound shredded pork
1 can black beans, rinsed and drained
8 whole wheat tortillas
2 avocados, diced or mashed
1 bunch cilantro, chopped

Heat oil in a medium nonstick skillet over medium heat. Add pork and cook until crisp in spots and heated through. Warm beans and tortillas in microwave or on stove. Make 8 tacos using tortillas, pork, black beans, avocados, and cilantro.

DESSERT FOR THE WEEK:
OATMEAL COOKIES
1 cup shortening
1 cup brown sugar
½ cup sugar
2 eggs
1 teaspoon vanilla
1 teaspoon baking soda
1 teaspoon salt
1 ½ cups flour
2 ½ cups oats
2 cups raisins

Preheat oven to 350 degrees. In the bowl of a mixer fitted with the paddle attachment, cream the brown sugar and shortening together. Add remaining ingredients in order listed, and mix just until combined. Bake until golden and set, about 12 minutes. After cookies have cooled, they may be placed in a gallon ziplock bag and frozen.

SHOPPING LIST
8 medium potatoes
1 onion
1 head garlic
2 pounds baby carrots
1 pound broccoli
1 small package mixed greens or baby spinach
2 tomatoes
1 cucumber
2 avocados
1 bunch cilantro
4-5 pound whole chicken
4-5 pound pork shoulder roast (or country style ribs)
smart balance or butter
skim milk
grated low fat cheddar cheese
orange juice
2 eggs
barbeque sauce
whole wheat hamburger buns
whole wheat tortillas
1 pound whole wheat spiral pasta
low fat ranch dressing
1 can black beans

PANTRY ITEMS
canola oil
shortening
brown sugar
sugar
vanilla
baking soda
salt
pepper
flour
oats
raisins

Cooking with Kids--Potatoes

2010-02-20T14:39:00.000-08:00

MINI TWICE BAKED POTATOES
1 pound small red potatoes, washed, peels on
½ cup skim milk
½ teaspoon garlic powder
4 strips turkey bacon, cooked crisp and chopped
¼ cup green onions, chopped
salt and pepper to taste
½ cup grated low fat cheddar cheese

Preheat oven to 400 degrees. Place potatoes on a baking sheet that is lightly coated with nonstick spray. Cook until tender, about 30-40 minutes (depending on size of potato). After potatoes have cooled enough to handle, cut in half lengthwise. Scoop out insides and place in a medium bowl. Return shells to baking sheet. Add milk, garlic, turkey bacon, green onions, salt, and pepper to potato in bowl. Mash up with a potato masher or a fork. Add more milk as necessary to adjust consistency. Fill up each shell with potato mixture. Sprinkle each potato with cheese. Bake until cheese is melted and filling is warm, about 10 minutes.

POTATO PANCAKES
4 large russet potatoes, peeled and grated
4 green onions, thinly sliced
3 large eggs
3 tablespoons flour
2 teaspoons salt
½ teaspoon pepper
¼ cup canola oil

In a large bowl, mix together potatoes, green onions, eggs, flour, salt, and pepper. In a large nonstick skillet, heat a tablespoon of canola oil over medium high heat. Add batter using a ¼ cup measuring cup. Make 3 or 4 pancakes, using the back of the measuring cup to flatten a little. Cook until crisp and golden on the outside and tender on the inside, about 4 minutes per side. Add more oil between batches and as necessary to prevent sticking. Serve with apple sauce or sour cream.

POTATO SALAD
3 pounds red potatoes, cut into desired size
3 tablespoons vinegar
3 hard boiled eggs, chopped
3 ribs celery, chopped
3 green onions, thinly sliced
4 slices turkey bacon, cooked and chopped
½ cup buttermilk
½ cup light sour cream
½ cup light mayonnaise
Salt and pepper to taste

Put potatoes in large pot and cover with water. Bring to boil and let cook just until tender, about 10-12 minutes. Drain in a colander and drizzle with vinegar. Cool. In a large bowl, carefully mix potatoes, eggs, celery, onions, and bacon. In a small bowl, combine buttermilk, sour cream, and mayonnaise. Season with salt and pepper. Pour over potato mixture and mix to coat evenly. Add additional herbs/spices if desired (such as garlic, mustard, lemon zest, parsley, chives, thyme, oregano…).

RANCH DRESSING MASHED POTATOES
3 pounds russet potatoes, peeled and diced
½ cup buttermilk
½ cup light mayonnaise
3 tablespoons finely chopped fresh chives
3 tablespoons finely chopped fresh Italian parsley
¼ teaspoon garlic powder
¼ teaspoon salt
¼ teaspoon pepper

Put potatoes in a large pot and cover with water. Bring to boil and let cook until soft and tender, about 15-20 minutes. Drain. Meanwhile, make ranch dressing. In a large bowl, mix together buttermilk, mayonnaise, chives, parsley, garlic, salt, and pepper. Add ranch dressing to potatoes and mash with a potato masher until desired consistency. Garnish with fresh parsley. If using dried herbs, use 1 ½ tablespoons of each herb.

Dinner on a Dime

2010-02-13T14:24:00.000-08:00

TIPS FOR MAKING INEXPENSIVE MEALS:
• Buy what’s on sale. Make substitutions in your recipes based on what is discounted each week.
• Buy inexpensive protein: chicken with bones, eggs, pork chops, stew meat, country style ribs, beans…
• Cook with potatoes. They are very cheap, and they provide nutrients like vitamin C.
• Use pasta or rice.
• When using more expensive cuts of meat, make recipes that use cut up meat so that it goes further (steak burritos vs. steak and potatoes)
• Purchase whole vegetables instead of ones that have already been cleaned and cut up.
• Keep recipes simple so that you don’t have to buy lots of different ingredients.

All recipes will make 8 servings
PORK CHOPS AND MASHED POTATOES
2 tablespoons canola oil
2 pounds pork chops
2 cups breadcrumbs
2 tablespoons flour
2 cups skim milk
salt and pepper to taste
3 pounds potatoes
½ cup skim milk (more or less to desired consistency)
2 pounds broccoli, steamed

In a large sauté pan, heat oil over medium heat. Place breadcrumbs in a wide, shallow bowl. Dip each pork chop in bread crumbs before placing in pan (lightly coat each side with crumbs). Cook for about 5-7 minutes on each side, until outside is browned center is cooked through (time will depend on thickness of chops, internal temperature should be 165). Transfer pork chops to plate and lightly tent with foil while making gravy. Add flour to pan juices and stir to moisten (add up to a tablespoon more oil if there isn’t enough in the pan). Add milk and whisk to combine, making sure to scrape up any bits stuck to the bottom of the pan. Season to taste with salt and pepper. Cook until gravy begins to thicken. Add additional milk if the gravy gets too thick. Meanwhile, cut potatoes into 1 inch chunks, place in a large pot, cover with water, bring to boil, and boil until potatoes are tender, about 15-20 minutes. Drain. Add ½ cup skim milk, salt, and pepper. Mash to desired consistency. Add more milk if potatoes are too thick. Serve pork chops and mashed potatoes with gravy and steamed broccoli.

JUEVOS RANCHEROS
2 tablespoons canola oil
½ teaspoon salt
2 cups rice
7 ounce can tomato sauce
3 ¼ cups water
1 tablespoon canola oil
½ yellow onion, diced
15 ounce can diced tomatoes with chiles
16 eggs
16 corn tortillas
2 cans low fat refried beans (or black beans)

In a large saucepan, heat 2 tablespoons canola oil over medium heat. Add salt and rice and cook until rice is golden in spots. Very carefully add water and tomato sauce. Stir to combine. Bring to a boil. Reduce heat, cover, and let simmer until water is absorbed and rice is tender, about 20 minutes. Meanwhile, heat 1 tablespoon canola oil in a small pan over medium heat. Add onion and cook until translucent, about 5 minutes. Add tomatoes and cook until heated through (cook longer to thicken, if desired). Set aside. Cook eggs a few at a time in a nonstick sauté pan. Warm tortillas and beans in microwave. To serve, place two small corn tortillas on each plate, top each tortilla with an egg and warm tomato sauce. Serve with rice and beans.

DRUMSTICKS, POTATO WEDGES, AND CORN
3 pounds drumsticks
1 bottle purchased BBQ sauce
3 pounds potatoes, cut into eighths
¼ cup canola oil
2 tablespoons garlic salt
2 pounds frozen corn

Preheat oven to 425 degrees. Line two baking sheets with parchment paper or foil. Arrange drumsticks in a single layer on one baking sheet. In a large bowl, mix together potatoes, oil, and garlic salt. Arrange potato wedges in a single layer on other baking sheet. Bake chicken and potatoes in oven until chicken is cooked through and potatoes are tender and golden in spots, about 40 minutes. In a large bowl, carefully toss cooked drumsticks with enough BBQ sauce to lightly coat. Meanwhile, cook corn according to package directions. Season to taste with salt and pepper. Serve chicken and potatoes with additional BBQ sauce for dipping.

Last year's recipes:
CHICKEN QUESADILLAS WITH RICE AND HAND MASHED PINTO BEANS
Makes 8 servings

1 lb dry pinto beans
Salt to taste

1 cup long grain rice
1 teaspoon garlic powder
½ teaspoon cumin
½ teaspoon chili powder
1 teaspoon salt
1 tablespoon canola oil
1 can diced tomatoes
1 ½ cups water

1 pound boneless skinless chicken breast
1 package burrito size tortillas
8 oz Monterey jack cheese

Soak beans overnight in enough water to cover by 2 inches. Drain. Add enough fresh water to cover beans by 1 inch. Bring to boil then simmer until beans are tender, about 1 ½ hours, adding more water as necessary. Mash with potato masher until desired consistency. Add salt to taste.

Meanwhile combine rice, spices, and canola oil in medium saucepan. Cook until rice starts to turn opaque and golden in spots. Add water and tomatoes. Bring to boil then cover and simmer until all water has been absorbed. Remove from heat and uncover. Let sit for 5 minutes.

Grill, bake, or boil chicken. Dice or shred. Grate cheese. Place one tortilla in a large frying pan over medium heat. Top with grated cheese and chicken on one half. Fold tortilla in half. Cook until cheese begins to melt and bottom side is golden. Flip. Continue cooking until cheese is all melted and both sides are golden. Cut into wedges and serve with rice and beans. Garnish with cilantro if desired.

ANGEL HAIR PASTA WITH SHRIMP AND TOMATOES WITH SPINACH SALAD
Makes 8 servings

1 pound angel hair pasta
1 pound 90-110 count shrimp, peeled and cooked
2 cloves garlic, minced
2 tablespoons olive oil
Salt and pepper to taste
2 tomatoes, seeded and diced
2 tablespoons flat leaf Italian parsley, chopped

8 oz spinach
2 tablespoons vinegar
¼ cup olive oil
Salt and pepper to taste

1 loaf French bread

Preheat oven to 375. Warm bread for 5-10 minutes or until heated through.

Meanwhile, bring water to boil. Add pasta and cook until al dente, about 4 minutes. Add shrimp and remove from heat. Pour contents into colander in the sink. In the same pot, add olive oil and garlic. Cook for 1 minute. Add tomatoes and parsley. Remove from heat. Toss with pasta and shrimp.

Pour vinegar in large bowl and whisk in olive oil. Season with salt and pepper. Add spinach and toss to coat.

PULLED PORK SANDWICHES WITH GREEN BEANS
Makes 8 servings

2 pounds country style pork ribs, bones removed
1 bottle barbeque sauce
Hamburger buns or Kaiser rolls cut in half horizontally
1 pound green beans, stem ends trimmed

Cut pork into chunks. Place in medium saucepan with bottle of barbeque sauce and enough water to cover. Bring to boil, then let simmer until meat is tender, about 1 ½ hours. Shred meat with fork.

Steam green beans until tender, 5-10 minutes.

Warm buns in 350 degree oven for 5 minutes or in microwave for 30 seconds.

Serve pulled pork on buns with green beans on the side.

BAKED POTATOES WITH CHILI AND STEAMED BROCCOLI
Makes 8 servings

1 pound dry beans
1 tablespoon olive oil
1 yellow onion
2 cloves garlic, minced
1 pound lean ground beef
1 tablespoon chili powder
1 teaspoon cumin
1 tablespoon salt
1 can diced tomatoes

5-pound bag of large russet potatoes

8 oz cheddar cheese, grated

2 pounds broccoli

Soak beans overnight. Drain and add enough fresh water to cover by 1 inch. Bring to boil, then simmer until beans are tender, about 1 ½ hours. Remove from heat.

Put oil and onions in large pot over medium heat. Cook until onions start to turn translucent. Add garlic and cook for 30 seconds. Add meat and cook until browned. Add spices and tomatoes. Add beans and enough cooking liquid to reach desired consistency. Mash some of the beans with a potato masher for thicker chili. Simmer for 20-30 minutes to allow flavors to develop.

Meanwhile, bake potatoes in 375 degree oven until soft, about 1 hour (depending on the size of the potatoes).

Steam broccoli until tender, about 5-10 minutes.

Cut potatoes in half. Top with chili and cheese. Serve broccoli on the side.

March Schedule of Classes

2010-02-07T14:30:00.001-08:00

Rice

2010-02-07T14:25:00.001-08:00

FRIED RICE
3 tablespoons canola oil
4 cups day-old cooked rice
1 pound mixed vegetables
3 cloves garlic, minced
1 tablespoon freshly minced ginger
2 eggs, beaten
1 pound raw shrimp
2 tablespoons soy sauce (or more to taste)
2 green onions, thinly sliced crosswise

Heat canola oil in large nonstick skillet over medium high heat. Add rice, vegetables, garlic, and ginger. Cook until heated through. Add additional canola oil if necessary. Push rice to one side. Pour eggs on empty side and break up with spatula until cooked through. Break up into little pieces and mix into rice. Push rice to one side again, add shrimp to empty side and cook just until opaque—do not overcook. Drizzle with soy sauce and mix to distribute evenly. Add additional soy sauce to taste, if desired. Garnish with green onions. Also, hot chili paste would make a nice addition to spice up the dish.

TOMATO ZUCCHINI RICE GRATIN
1 tablespoon olive oil
1 yellow onion, diced
2 cloves garlic, minced
½ cup rice, cooked and cooled to room temperature
2 eggs
½ cup freshly grated parmesan cheese
Salt and pepper to taste
1 pound zucchini, thinly sliced
1 pound roma tomatoes, thinly sliced

Preheat oven to 375. Heat oil in a sauté pan set over medium heat. Add onion and cook until translucent, about 5 minutes. Add garlic and cook until fragrant, about 30 seconds. In a large bowl, mix together rice, onion-garlic mixture, eggs, and parmesan. Season with salt and pepper. Spread half of mixture on the bottom of a lightly oiled 9x13 pan. Top with half of the zucchini arranged in a single layer and half of the tomatoes arranged in a single layer. Repeat layers (rice, zucchini, tomatoes). Bake until golden and thoroughly warmed, about 30 minutes.

CHICKEN AND RICE SALAD
1 pound chicken, cooked and shredded
2 cups rice (white, wild, brown, or combination), cooked and cooled to room temperature
1 pound snow peas, steamed and cut into 1 inch pieces
1 pound mandarin oranges, peeled and segmented
4 green onions, thinly sliced crosswise
½ cup dressing, such as poppy seed or honey Dijon

Toss all ingredients together in large bowl.

COCONUT RICE PUDDING
1 cup Arborio rice, or other medium grain rice
14 ounce can coconut milk
2 cups milk
½ cup brown sugar
½ teaspoon cinnamon
1 cup toasted shredded coconut, for garnish

Stove top directions: Combine all ingredients in a large pot and cook until rice is tender and mixture is thickened, about 45 minutes. Be sure to stir occasionally to prevent sticking. Feel free to add additional milk to adjust consistency.
Oven directions: Mix together all ingredients. Pour into a buttered 2 quart baking dish (or individual ramekins) and bake until rice is tender and mixture is thickened, about 1 hour.
Variations:
• for a dairy-free version, use rice milk in place of the cow’s milk.
• If you don’t care for coconut, replace it with almond milk or additional cow’s milk.
• Try adding different spices.
• Serve with fresh fruit—mangoes and raspberries would be delicious

Cooking with Kids--Hearts

2010-01-31T14:52:00.001-08:00

HEART SHAPED PANCAKES WITH RASPBERRY SAUCE
3/4 cup all-purpose flour
3/4 cup whole-wheat flour
1 1/2 teaspoons baking powder
1/4 teaspoon salt
2 large eggs
1 ½ cups non-fat milk
2 tablespoons canola oil
1 tablespoon honey

1 pound frozen raspberries
½ cup sugar

Place raspberries and sugar in a medium saucepan over low heat. Cook until raspberries are warm and have released their juices. Cook longer for a thicker sauce. Add additional sugar if berries are tart. Meanwhile, in a medium bowl, mix together both flours, baking powder, and salt. Make a well in the center. Add eggs, milk, oil, and honey. Whisk until just combined. Do not over mix. There will still be some lumps. Cook pancakes a few at a time on a nonstick skillet set over medium heat. Drop two tablespoons of batter close to each other and use a spoon to gently make a heart shape (see demonstration). When bubbles appear, flip the pancakes. Cook until golden, about 30 seconds longer.

STRAWBERRY STUFFED FRENCH TOAST
8 oz cream cheese, room temperature
2 tablespoons powdered sugar
1 pound strawberries, hulled and sliced lengthwise to resemble hearts
8 slices bread
2 eggs
¼ cup milk
Non-stick spray

Mix cream cheese with powdered sugar in medium bowl. Spread each slice of bread with cream cheese mixture. Top four slices with single layer of strawberries. Place remaining four slices of bread, cream cheese side down, on top of strawberries. Mix together eggs and milk in large shallow bowl. Dip each sandwich in egg mixture then cook in non-stick skillet over medium heat until golden, about 3 minutes per side. Serve with additional powdered sugar and sliced strawberries.

HEART TOPPED CHEESY PASTA
1 ¼ pounds ground turkey
28 ounce jar pasta sauce
1 ½ cups water
6 ounces dry whole wheat pasta (penne, macaroni…)
8 ounces skim mozzarella, grated
8 ounce can refrigerated crescent dinner rolls

Preheat oven to 375 degrees. Cook turkey over medium heat in large pot until brown. Add pasta sauce and water. Bring to boil. Add pasta and cook until tender, about 12 minutes. Meanwhile make dough hearts. Divide dough into four rectangles. Place two rectangles on top of each other. Roll up from both short ends to meet in the middle. Cut into 6 slices. Pinch bottoms to form heart shape. Repeat with remaining two rectangles. Pour half of pasta mixture into 9x13 pan. Top with mozzarella. Add remaining pasta mixture. Arrange dough hearts on top. Bake until bubbly and golden, about 30 minutes.

HEART SHAPED NACHO BITES
8 whole wheat tortillas
8 ounces ground turkey
1 pound tomatoes, diced
¼ red onion, chopped
juice of one lime
¼ cup cilantro leaves, chopped
1 can fat free refried beans
4 ounces low fat cheddar cheese, grated

Preheat oven to 350 degrees. Spray 2 cookie sheets with non-stick spray. Cut tortillas into hearts with cookie cutters or kitchen scissors. Arrange in a single layer on cookie sheets. Bake until golden and crisp, about 5-10 minutes. Meanwhile, cook ground turkey in nonstick skillet until browned. Add tomatoes, onion, lime juice, and cilantro. Spread each tortilla wedge with refried beans, spoon meat mixture on top, and sprinkle with cheese. Bake until cheese melts, about 2 minutes.

Cooking for One or Two

2010-01-30T21:51:00.000-08:00

Two strategies:
1) Cut recipes down to make only a small amount
• Buy meat that is in small portions already: chicken breasts, shrimp, chicken sausage, stew meat, country style ribs, fish fillets, etc. Freeze any unused portions. Alternately, you can buy large cuts of meat (whole chicken, roast, etc.) and find recipes that will use up any leftovers. For example: roasted chicken the first night, shredded chicken burritos the second night, and chicken fettuccini alfredo the third night
• Buy produce in small quantities or find several recipes that use the same vegetable (ex: for asparagus, you could grill it for dinner one night, have it in omelets for breakfast the next morning, and use what’s left in a chopped salad for lunch).
• Buy pasta and grains (such as brown rice, barley, oats, and quinoa). They have a long shelf life, and you can use just a little at a time.
• Each night use a combination of meat, vegetables, and grains. Vary cooking methods and spices. Ex: one night use chicken, broccoli, rice, and teriyaki sauce. The next night you can use shrimp, zucchini, pasta, garlic, and olive oil. Any leftovers can be eaten for lunch the next day.
• Find recipes that are quick to prepare and easily halved or quartered. This will keep you from falling into the temptation of eating out, getting fast food, or using premade convenience meals (which are often more expensive and less healthy).
• Look at packages for serving size. Prepare only one or two servings at a time. For example, many salad kits contain 3 or more servings. In that case, mix only half of the salad with dressing and save the rest for lunch or another dinner. As long as the salad isn’t dressed, it will last for several days.

2) Make full size recipes and freeze leftovers in single-serving portions.
• Look for recipes that will freeze well. For example, lasagna, enchiladas, casseroles, chicken pot pie, twice baked potatoes, rice with stir fry, soup, etc. An example of a meal that wouldn’t freeze well after being cooked is grilled snapper and asparagus.
• Purchase reusable plastic containers to store extra portions. For example, you can make a large pot of chicken soup or cook a full-size lasagna, and then put one serving in each plastic container and freeze them for a quick meal some other time.
• Alternately, if you don’t mind eating the same thing in a row, you could make a big batch of something on the weekend when there is often more time, and then eat the leftovers all week for lunch and/or dinner.

Other considerations:
- Strategy one provides more fresh food and variety, but can be more time consuming and expensive.
- Strategy two is cost and time efficient because you do all of your cooking at once, but it can often compromise freshness (especially when it comes to vegetables).
- The best strategy is a combination of the two. Three or four nights a week, you may want a quick, fresh, simple dinner with a little variety. On the other nights, you may want something that is more involved. In that case, it is a good idea to make a bunch and freeze the leftovers in single serving portions (which will make for quick meals on other nights).

BACON, PARMESAN, AND ASPARAGUS OMELET
2 slices bacon, cut crosswise into ½ inch thick slices
¼ cup diced yellow onion
3 eggs
¼ cup milk
¼ cup freshly grated parmesan cheese
dash salt and pepper
4 ounces steamed asparagus, cut into 1-inch pieces

In a medium nonstick pan, cook bacon over medium heat until fat is rendered but bacon is still soft. Add onions and cook until onions are translucent and bacon begins to crisp, about 5 more minutes. Meanwhile, in a medium bowl, whisk together eggs, milk, parmesan, and salt and pepper. Add asparagus to pan. Reduce heat to low and pour egg mixture over cooked bacon, onions, and asparagus. As the eggs cook on the bottom, lift the edges with a spatula and tilt the pan so that the uncooked egg spills underneath. Cook until set, fold in half, and invert onto a plate. Cut into wedges, if desired.
Variations:
• For a healthier version, use Canadian bacon in lieu of the bacon.
• Sauté garlic and/or mushrooms with the bacon and onions
• Add fresh herbs such as thyme, parsley, tarragon, or chives
• Use different cheeses. Swiss or gruyere would be nice.
• Use different vegetables (whatever is left over from the previous night’s dinner)

CHOPPED VEGETABLE SALAD
2 tablespoons vinegar (balsamic, cider, or red wine)
1 tablespoon Dijon mustard
1 teaspoon honey
1 clove garlic, minced
¼ cup olive oil
salt and pepper to taste

1 romaine heart, chopped
1 avocado, peeled, pitted, and diced
1 roma tomato, seeded and diced
4 ounces steamed asparagus, cut into 1-inch pieces
4 ounces frozen sweet white corn, cooked and cooled

In a large bowl, whisk together vinegar, mustard, honey, garlic, olive oil, salt, and pepper. Top with romaine, avocado, tomato, asparagus, and corn. Gently toss to coat. Serve immediately. This will make two hearty portions. Serve with whole grain toast, if desired.

RISSOTO WITH ASPARAGUS AND SHRIMP
1 tablespoons olive oil
½ cup diced yellow onion
1 garlic clove, minced
¾ cup arborio rice or medium-grain rice
3 cups (about) low-salt chicken broth
¼ cup freshly grated Parmesan cheese
4 ounces asparagus, cut into 1-inch pieces
8 ounces uncooked shrimp, peeled, deveined
salt and pepper to taste

Heat oil in a skillet over medium heat. Add onion and cook until tender. Add garlic and cook for 30 seconds. Add rice and cook for about a minute. Add ½ cup of broth and stir until absorbed. Continue adding broth ½ cup at a time, stirring until absorbed each time. Rice is done when tender and creamy. Add additional broth if necessary. Add parmesan. Add shrimp and asparagus. Cook until shrimp is opaque and asparagus is crisp-tender. Season with salt and pepper.
Variations:
• Use chicken, sausage, ham, or bacon in place of the shrimp—add at the beginning instead of the end.
• Add fresh herbs
• Add mushrooms or other vegetables
• Use different types of cheese

BLUEBERRY CRISP
1 ½ cups flour
1 cup sugar
1 stick butter
1 pound frozen blueberries

Preheat oven to 375 degrees. In a medium bowl, mix together flour and sugar. Cut in butter with two knives, a pastry blender, or your fingertips until mixture clumps together when pinched (it will be very crumbly). Place a small handful of blueberries in the bottom of two small ramekins or one small baking dish. Top with desired amount of the crumb topping. Bake until filling bubbles and top is golden brown, about 30 minutes. Return remaining blueberries to freezer. Put remaining crumb topping in a ziplock bag or reusable plastic container, and place in the freezer for future use. Serve warm crisp with vanilla frozen yogurt, if desired.
Variations:
• Use half whole-wheat flour
• Reduce flour by ½ cup and add 1 cup oats
• Use brown sugar
• Add spices (cinnamon, ginger, nutmeg, cardamom) or nuts (walnuts, pecans, almonds)
• Use different fruit (apples, pears, peaches, mixed berries, nectarines, apricots, plums, or a combination)

SHOPPING LIST
12 ounces asparagus
fresh garlic
1 yellow onion
1 romaine heart
1 avocado
1 roma tomato
2 slices bacon
8 ounces uncooked shrimp
3 eggs
¼ cup milk
1 stick butter
parmesan cheese
4 ounces frozen sweet white corn
1 pound frozen blueberries
¾ cup arborio rice
3 cups low-salt chicken broth

PANTRY
salt
pepper
vinegar
Dijon mustard
honey
olive oil
flour
sugar

Cooking with Kids--Baking Fun

2010-01-23T19:39:00.000-08:00

RICOTTA CALZONES
1 cup warm water
1 tablespoon yeast
2 tablespoons olive oil
½ teaspoon salt
1 cup whole wheat flour
1½ to 2 cups flour
8 ounces skim ricotta
8 ounces skim mozzarella
¼ cup freshly grated parmesan
1 egg
1 teaspoon garlic powder
1 teaspoon oregano

Combine the water, yeast, oil, and salt in a large bowl. Mix well. Stir in the flour. With your hands, work the ingredients together until the dough holds its shape. Place the dough on a lightly floured surface and knead until it is smooth and elastic, about 5 minutes. Transfer the dough to a lightly oiled bowl. Cover the bowl with plastic wrap and let it rise until doubled, about 30 minutes. Meanwhile, make filling. Combine cheeses, egg, garlic, and oregano in a medium bowl. Mix to combine. Season with salt and pepper, if desired. Place dough on a lightly floured surface, divide it into four equal parts, roll them into balls, and let rest 15 minutes. Preheat oven to 350 degrees. Roll each ball into a 6 inch circle. Transfer circles to a parchment lined baking sheet. Leaving a ½ inch border, divide the filling among the circles. Fold each one in half, and decoratively crimp the edges to seal (see demonstration). Lightly brush tops and sides with a little olive oil. Bake until filling is cooked through and crust is golden brown, about 20-25 minutes (for a crisper crust, increase oven temperature to 450 and decrease baking time to 15 minutes).

PINWHEEL COBBLER
2 pounds frozen berries
1 cup whole wheat flour
1 cup flour
¾ cup sugar
2 teaspoons baking powder
½ teaspoon salt
½ cup trans fat free shortening
½ cup skim milk
Nonstick spray
½ cup brown sugar

Preheat oven to 350 degrees. Place berries in an even layer in a 9x13 baking dish. In a medium bowl, combine flours, sugar, baking powder, and salt. Mix until combined. With fingertips or two butter knives, cut in shortening until it looks like small peas. Add milk and gently mix until dough comes together. On a floured surface, roll out dough into a 9x15 inch rectangle. Lightly coat dough with nonstick spray. Sprinkle evenly with ½ cup brown sugar. Roll up jelly roll style starting with a long side. Cut into 15 1-inch thick slices and place on top of berries. Bake until filling is bubbling and topping is golden, about 45 minutes.

ICE CREAM CONE MUFFINS
flat bottomed ice cream cones
3 ripe bananas, mashed
½ cup skim milk
1 egg
2 tablespoons canola oil
1 ½ cups flour
½ cup sugar
¼ cup oat bran
2 teaspoons baking powder
½ teaspoon salt
1 ½ cups blueberries

Preheat oven to 350 degrees. Mix together bananas, milk, egg, and canola oil. Add flour, sugar, bran, baking powder, and salt. Mix just until combined. Fold in blueberries. Place cones in a baking pan and fill each cone 2/3 full with batter. Bake until a toothpick inserted in center comes out clean, about 20 minutes.

PB&J COOKIE SANDWICHES
¾ cup trans fat free shortening
½ cup peanut butter
1 cup brown sugar
1 egg
1 teaspoon vanilla
1 teaspoon baking soda
½ teaspoon salt
1 2/3 cup flour
½ cup strawberry jam

Preheat oven to 350 degrees . In the bowl of a mixer fitted with the paddle attachment, combine the shortening, peanut butter, and brown sugar. Beat until light and fluffy. Add egg and vanilla, and mix until combined. Add baking soda, salt, and flour. Mix just until combined. Drop dough by teaspoons onto parchment lined cookie sheet about 2 inches apart. Bake until golden, about 10 minutes. Let cool, then spread the bottom of one cookie with some strawberry jam. Place the bottom of another cookie on the jam to make a sandwich. Repeat with remaining cookies.

Super Bowl Snacks II

2010-01-05T21:53:00.000-08:00

BUFFALO CHICKEN SANDWICHES
1 rotisserie chicken
½ cup Louisiana hot sauce
½ cup low fat blue cheese dressing
6 celery ribs, halved lengthwise and sliced crosswise
1 package wheat dinner rolls, each cut in half like a bun

Remove meat from chicken. Discard skin and bones, or reserve for another use. In a medium bowl, mix chicken with hot sauce (add more or less to taste). In another medium bowl, mix blue cheese dressing and celery. Divide the chicken among the bottom half of the buns. Top chicken with dressing mixture. Place top half of bun on top.

MINI PIZZAS
1 cup warm water
1 packet yeast (2 ¼ teaspoons)
2 tablespoons olive oil
1 tablespoon sugar
1 teaspoon salt
1 cup whole wheat flour
1 ½ cups all purpose flour

3 roma tomatoes, thinly sliced crosswise
2 cups grated skim mozzarella cheese
dried basil or thinly sliced fresh basil

To make dough, combine water, yeast, oil, sugar, salt, and both flours in the bowl of mixer fitted with the dough hook. Let mix until smooth and elastic, about 10 minutes. Dough should pull away from sides of bowl. Add a little more flour, if necessary. Alternately, the dough can be mixed and kneaded by hand. The dough should be soft and a little tacky, but not sticky. Place in an oiled bowl, cover with saran wrap, place in a warm location, and let rise until double, about 30 minutes. Preheat oven to 400 degrees and lightly coat a baking sheet with nonstick spray. Roll dough into a 1 inch thick log and cut into small even pieces (depending on desired size of mini pizzas). Roll each piece into a ball, place on a floured surface, cover with plastic wrap, and let rest 10 minutes. Flatten each ball into a circle and roll out to desired size/thickness. If dough shrinks back too much, allow to rest for an additional 10-15 minutes, and reroll. Top each dough round with one tomato slice. Top with grated cheese, and sprinkle with basil. Bake until dough is cooked through and cheese is melted, about 10 to 15 minutes.

CORN AND BLACK BEAN SALSA
4 roma tomatoes, seeded, finely chopped
15 ounce can black beans, drained and rinsed
2 cups frozen corn, cooked and cooled
½ red onion, finely diced
2 avocados, diced
½ cup chopped cilantro
¼ cup fresh lime juice
Salt and pepper to taste

Gently mix all ingredients together in a large bowl, taking care not to mash the avocado or the beans. Serve with crisp crackers, such as wheat thins. Optional: add cooked salad shrimp meat to the salsa for a shrimp cocktail.

SPINACH STUFFED MUSHROOMS
1 pound mushrooms
1 tablespoon olive oil
2 cloves garlic, minced
10 ounces frozen chopped spinach, thawed, drained
8 ounces low fat cream cheese, room temperature
1 cup grated skim mozzarella cheese
½ cup freshly grated parmesan cheese

Preheat oven to 400 degrees. Lightly coat a baking sheet or glass baking dish with nonstick spray. Remove stems from mushrooms, and chop stems finely. Heat oil in a small nonstick skillet over medium heat. Cook chopped mushroom stems until tender, about 5 minutes. Add garlic, and cool until fragrant, about 30 seconds. In a large bowl, mix together cooked mushroom stem mixture, spinach, cream cheese, mozzarella, and parmesan. Season to taste with salt and pepper (add herbs if desired). Spoon mixture into mushrooms and place on prepared baking sheet. If desired, mushrooms can be sprinkled with bread crumbs for a crisp topping. Bake until mushrooms are tender and cheese is melted, about 15-20 minutes.

SHOPPING LIST
7 roma tomatoes
celery
red onion
2 avocados
cilantro
2 limes
1 pound mushrooms
garlic
3 cups grated skim mozzarella cheese
½ cup freshly grated parmesan cheese
8 ounces low fat cream cheese
1 rotisserie chicken
1 package wheat dinner rolls
Louisiana hot sauce
low fat blue cheese dressing
15 ounce can black beans
2 cups frozen corn
10 ounces frozen chopped spinach

PANTRY
yeast
olive oil
sugar
salt
pepper
whole wheat flour
all purpose flour
dried basil

Cooking with Kids--Chinese New Year

2010-01-04T21:41:00.000-08:00

WON TON SOUP
4 ounces ground pork
4 ounces raw shrimp, finely chopped
3 mushrooms, finely chopped
2 green onions, finely chopped
1 clove garlic, finely chopped
1 tablespoon soy sauce
1 teaspoon freshly grated ginger
24 square won ton wrappers
6 cups beef stock
2 tablespoons soy sauce
3 baby carrots, thinly sliced
3 green onions, thinly sliced

In a medium bowl, mix together pork, shrimp, mushrooms, 2 green onions, garlic, soy sauce, and ginger. Put a little ball of meat mixture in the center of each won ton wrapper. Moisten edges with water and bunch together to make a little dumpling (see demonstration). Meanwhile, bring beef stock and remaining soy sauce to a simmer. Add stuffed won tons, carrots, and green onions. Cook until meat is cooked through, about 10 minutes.

LETTUCE CUPS
1 tablespoon canola oil
1 ¼ pound ground turkey
2 cloves garlic, minced
3.5 ounce can water chestnuts, chopped
2 tablespoons soy sauce
1 teaspoon sugar
5 green onions, thinly sliced crosswise
small lettuce leaves

In a large nonstick skillet, heat oil over medium heat. Cook turkey until browned. Add garlic, water chestnuts, soy sauce, sugar, and green onions. Cook until fragrant. Season to taste with additional soy sauce or sugar, if desired. Spoon filling into small lettuce leaves and serve immediately.

POT STICKERS
4 ounces ground beef
1 tablespoon soy sauce
1 tablespoon freshly grated ginger
1 clove garlic, minced
1 green onion, finely chopped
24 round won ton wrappers

1 tablespoon canola oil
1/3 cup water

In a medium bowl, mix together ground beef, soy sauce, ginger, garlic, and green onion. Place a small amount of filling in the center of each wrapper. Moisten the edges with water and fold in half. Heat oil in a nonstick pan. Add pot stickers standing up in concentric circles (they will touch each other). Cook for about 1 minute. Add water, cover, and simmer until filling is cooked, wrappers are tender, and bottoms are browned. If necessary, add more water. Serve with soy sauce.

ALMOND COOKIES
2 sticks butter
2 cups powdered sugar
1 egg
1 teaspoon almond extract
1 teaspoon baking soda
2 cups flour

36 whole almonds
1 egg, beaten

Preheat oven to 325 degrees. Line two baking sheets with parchment. In the bowl of a mixer fitted with the paddle attachment, cream the butter and sugar. Add the egg and extract, and mix until combined. Gently mix in the baking soda and flour just until incorporated (do not over mix). Divide dough in half and roll into two 1 inch thick logs. Wrap with plastic wrap and refrigerate until firm, about 1 hour. Slice and place on prepared baking sheets. Press one whole almond in the middle of each cookie, and brush with beaten egg. Bake until crisp and golden, about 10 minutes.

Recycle: Day-Old Bread

2010-01-03T15:20:00.001-08:00

SHRIMP AND BROCCOLI WITH GARLIC-HERB BREAD CRUMBS
2 pounds broccoli, cut into florets
1 pound raw shrimp, deveined and peeled
2 cups fresh whole wheat bread crumbs
½ cup chopped fresh parsley
2 cloves garlic, minced
Salt and pepper to taste
¼ cup olive oil

Preheat oven to 450. Lightly coat a rimmed baking sheet with nonstick spray. Place broccoli in a steamer basket set in a pan with 1 inch of water (water should not touch broccoli). Cover and bring to a simmer. Steam broccoli until it is just crisp-tender, about 5 to 10 minutes. Arrange shrimp and broccoli in a single layer on prepared baking sheet. To make bread crumbs, tear about 4 slices of whole wheat bread into large pieces and place in a food processor or blender (note: older bread works better—if bread is too fresh, toast and cool first). Pulse until desired size crumb. In a medium bowl, combine crumbs, parsley, garlic, salt, pepper, and olive oil. Toss to combine. Time saver: if desired, place all topping ingredients in food processor with bread and pulse just until everything is finely chopped (take care not to puree ingredients into a paste). Sprinkle topping evenly over shrimp and broccoli. Bake until shrimp is cooked through and crumb topping is golden and crisp, about 10-15 minutes. Serve with polenta, brown rice, or whole grain pasta.
Other uses for bread crumbs:
• coat chicken or fish and bake
• cut cherry tomatoes in half, remove seeds, stuff with crumbs, and bake
• use as a crispy topping for casseroles
• use in meatloaf or meatballs
• use different spices and herbs to create different coatings/toppings
• when using as a topping for vegetables, add a little bit of grated cheese as well

PARMESAN, PINE NUT, AND PROSCIUTTO SALAD WITH FRESH CROUTONS
2 tablespoons olive oil
1 cup diced French bread
1 teaspoon garlic powder
1 teaspoon dried basil
Salt and pepper to taste

½ cup olive oil
¼ cup lemon juice
1 tablespoon mustard
1 teaspoon Worcestershire sauce
1 clove garlic, minced
Salt and pepper to taste
3 romaine hearts, chopped
1 oz parmesan, shaved with a vegetable peeler
2 tablespoons pine nuts, toasted
4 ounces prosciutto, cut into strips or diced

To make croutons, heat oil over medium heat in a large nonstick skillet. Add bread crumbs and toss to coat with oil. Sprinkle seasonings evenly over crumbs and toss to lightly mix. Cook until bread cubes are golden brown in spots (they should be crisp on the outside and soft on the inside). Transfer to a paper towel-lined plate to cool. Meanwhile, prepare dressing. In the bottom of a large bowl, whisk together oil, lemon juice, mustard, Worcestershire sauce, and garlic. Season to taste with salt and pepper (dip a piece of lettuce in the dressing to taste). Top with lettuce, parmesan, pine nuts (toast in a dry nonstick skillet over medium heat until fragrant and golden in spots, about 5 minutes), and prosciutto. Gently toss until lightly coated. Top with fresh croutons and serve immediately.
Other ideas:
• fresh croutons would be great on soup
• use different types of bread (for example, cornbread croutons would be great on chili)
• vary the type of seasoning
• sweet croutons could be used as a topping for warm fresh fruit in the summer (use cinnamon sugar in place of the garlic powder, basil, salt, and pepper)
• mix croutons with sautéed onions and celery, fresh herbs, and chicken broth for stuffing

FRENCH TOAST BREAD PUDDING
1 pound loaf of bread, cut or torn into pieces (egg bread or sourdough would be delicious)
6 eggs
2 ½ cups low fat milk
½ cup sugar
1 tablespoon vanilla extract
1 tablespoon cinnamon
Maple syrup

Preheat oven to 350. Coat a 9x13 pan really well with nonstick spray. Add bread. In a large bowl, whisk eggs, milk, sugar, and vanilla. Pour over bread. Cover with foil. Can be placed in the refrigerator overnight. Bake for 30 minutes, remove foil, and bake 30 minutes longer. Bread should be golden, puffed, and set in the center. Drizzle with maple syrup.
Variations:
• Layer bread with fresh fruit (blueberries, raspberries, sautéed apples…)
• Serve with toasted nuts
• Use different spices or different types of bread
• For a savory version, replace sugar, vanilla, cinnamon, and syrup with asparagus, cheese, and herbs.

BAGEL CHIPS
4 bagels, sliced into 1/8 inch thick rounds
½ cup olive oil
4 cloves garlic, minced
¼ cup fresh parsley, chopped
¼ cup freshly grated parmesan
Salt and pepper to taste

Preheat oven to 350 degrees. Lightly coat a rimmed baking sheet with nonstick spray. Arrange bagel rounds in a single layer (use an additional baking sheet, if necessary). Whisk remaining ingredients in a medium bowl, and season to taste with salt and pepper. Brush garlic oil on each chip to lightly coat. Bake until golden and crisp, about 15 to 20 minutes.
Variations:
• Use different types of bread
• Use different seasonings
• For a sweet version replace garlic, parsley, parmesan, salt, and pepper, with cinnamon-sugar
• Use the bagel chips as a base for appetizers or serve alongside dip

February Class Schedule

2009-12-30T16:38:00.000-08:00

Heart Healthy Day

2009-12-29T12:43:00.000-08:00

All recipes make 8 servings

QUINOA BREAKFAST CEREAL
3 cups water
2 cups quinoa
1 cup (or more) almond milk
1 cup dried cranberries
1 teaspoon cinnamon
¼ cup honey
Sliced almonds, for garnish

If using bulk quinoa, rinse well under cold water in a strainer or saucepan. If quinoa is not rinsed well, it will be bitter. Place quinoa and water in a medium saucepan and bring to a boil. Reduce to a simmer, cover and cook until all the water is absorbed, about 15 minutes. Add almond milk, cranberries, cinnamon, and honey. Cook and stir until thickened. Add additional almond milk to adjust consistency. Put in bowls, and top with sliced almonds.

Variations:
- Use a different grain (barley, oats, polenta)
- Stir in some flaxseed
- Use different types of milk (soy, cashew, rice, coconut, cow’s)
- Use different fruit (apple, apricot, blueberries)
- Vary the spices (cardamom, nutmeg, ginger)
- Use different sweeteners (agave, brown sugar, sugar substitute)
- Use different types of nuts (walnuts, cashews, macadamia, pecans)

TURKEY-AVOCADO WRAP
8 whole wheat tortillas
½ cup deli style mustard
1 pound thinly sliced turkey
2 avocados, thinly sliced
10 ounces fresh spinach

Spread each tortilla with mustard, about 1 tablespoon per tortilla. Divide turkey evenly among tortillas, about 2 ounces per tortilla. Layer with avocado slices, about ¼ of an avocado per tortilla. Top with spinach. Roll up. Slice on a diagonal and secure with a toothpick.

Variations:
- Make as a sandwich on whole grain bread instead of as a wrap.
- Use different low-fat, low-sugar salad dressings in place of the mustard.
- Use sliced chicken, lean ham, and/or turkey bacon in place of or alongside sliced turkey.
- Use thinly sliced roma tomatoes, sprouts, or different varieties of leafy greens.
- Add black beans and a little salsa for a heartier wrap.

SPICED CANDIED NUTS
2 egg whites
¼ cup sugar
½ teaspoon cinnamon
¼ teaspoon nutmeg
2 cups mixed nuts

Preheat oven to 300 degrees. Line a baking sheet with parchment paper. Whisk the egg whites in a small bowl until frothy. Add sugar and spices, and whisk until combined. Toss with nuts to lightly coat. Place nuts in a single layer on the prepared baking sheet, discarding any extra liquid. Bake until fragrant and crisp, about 30 minutes.

Variations:
- Try different spices or nuts.
- Make a savory version by tossing the nuts with a tablespoon of lime juice, a tablespoon of canola oil, ½ teaspoon sea salt, and cayenne to taste. Bake as directed.

LEMON-HERB FISH AND VEGETABLES IN PARCHMENT
¼ cup olive oil
2 tablespoons lemon juice
1 tablespoon lemon zest
1 tablespoon finely chopped fresh herbs, such as rosemary, oregano, or thyme (or ½ tablespoon dried)
8 15 inch x 15 inch squares of parchment
2 pounds salmon, cut into 8 servings
Salt and pepper
2 pounds zucchini, green beans, or asparagus, cut into bite size pieces

Preheat oven to 400 degrees. In a small bowl, whisk together olive oil, lemon juice, lemon zest, and herbs. Set aside. Place one piece of fish on one half of each parchment square. Sprinkle with salt and pepper. Surround fish with about ½ cup of vegetables. Drizzle with about one tablespoon of marinade. Fold edges to enclose (see demonstration). Bake on a rimmed baking sheet until fish is cooked through and vegetables are tender, about 20 minutes. Serve with brown rice.

POACHED PEARS WITH SPICED SYRUP
4 cups water
1 cup sugar
1 cinnamon stick
4 whole cloves
4 ¼-inch thick slices of fresh ginger
4 cardamom pods
8 small pears, peeled, quartered, and cored

Combine water, sugar, cinnamon, cloves, ginger, and cardamom in a large pot. Stir until sugar is dissolved. Add pear pieces and bring to a boil. Reduce heat, cover, and let simmer until pears are tender, about 10-15 minutes. Serve pears with a little spiced syrup.

Variations:
- Instead of sugar and water, use juice, such as cranberry, apple, or white grape.
- Use different spices, or if whole spices are not available, use ground (about ½ teaspoon of each, more or less to taste).
- A pricey, but delicious, addition would be a vanilla bean. Split the bean lengthwise, scrape the seeds into the syrup, and add the whole pod to the pot.
- Use different sweeteners. Honey or agave might make a nice substitution for the sugar.

HEART HEALTHY INGREDIENTS
- Low Fat—know the difference between good fat and bad fat
o Good fat: olive oil, nuts, fish oils, avocado
o Bad fat: trans fats and saturated fats (things that are solid at room temperature), butter, bacon
- High Fiber—always reach for a whole grain alternative to things you eat anyway (bread, pasta, brown rice, oats)
- Low Sugar—look for things that are naturally sweet such as fruit and honey
- Fruit—darker pigments are the best (like cranberries and blueberries)
- Vegetables—sweet potatoes, spinach, broccoli, carrots, tomatoes, asparagus (fresh is best since there is no added sodium, and they have more nutrients in that form)
- Fish—high in protein and low in fat
- Beans—high in fiber, and will leave you feeling fuller longer
- Nuts and flaxseed
- Soy
- Herbs, spices, garlic, onions, and citrus zest add flavor without adding fat

SHOPPING LIST

2 pounds zucchini, green beans, or asparagus
10 ounces fresh spinach
2 avocados, thinly sliced
fresh ginger
8 small pears
1 lemon
1 tablespoon finely chopped fresh herbs, such as rosemary, oregano, or thyme (or ½ tablespoon dried)
2 pounds salmon
1 pound thinly sliced turkey
2 eggs
2 cups quinoa
almond milk
dried cranberries
sliced almonds
whole wheat tortillas
deli style mustard
mixed nuts

PANTRY
1 cinnamon stick
4 cardamom pods
4 whole cloves
cinnamon
honey
sugar
nutmeg
olive oil
parchment
Salt and pepper

January Class Schedule

2009-12-09T14:45:00.001-08:00

Comfort Foods

2009-12-09T10:27:00.001-08:00

SPAGHETTI WITH MEAT SAUCE
1 tablespoon olive oil
1 yellow onion, finely diced
3 carrots, peeled and finely grated
4 cloves garlic, minced
1 ¼ pounds ground turkey
28 ounce can crushed tomatoes
6 ounce can tomato paste
2 tablespoons dried basil (1/4 cup if using fresh)
1 tablespoon dried oregano
1 tablespoon brown sugar
Salt and red pepper flakes to taste
1 pound whole wheat spaghetti

Heat oil in a large saucepan over medium heat. Add onions and cook until translucent, about 5-10 minutes. Add carrots and cook until tender, about 5 minutes. Add garlic and cook until fragrant, about 30 seconds. Add turkey and cook until browned, about 5 minutes. Add tomatoes, tomato paste, basil, oregano, and brown sugar. Mix well and simmer for 15-20 minutes. Season to taste with salt and red pepper flakes. Meanwhile, cook spaghetti according to package directions. Toss cooked noodles with warm meat sauce.

BAKED POTATOES WITH CHILI AND CHEESE
8 baking size russet potatoes
1 tablespoon olive oil
1 yellow onion, diced
2 cloves garlic, minced
1 ¼ pounds ground turkey
28 ounce can diced tomatoes
1 pound dry pinto beans, cooked (or three 15-oz cans pinto beans, drained)
1 tablespoon chili powder
1 tablespoon salt (less if using canned beans)
1 tablespoon brown sugar
Grated cheddar cheese for garnish

Preheat oven to 375 degrees. Bake potatoes until tender, about 1-2 hours depending on size. Heat oil in large heavy-bottomed pot over medium heat. Cook onion until tender, about 5 minutes. Add garlic and cook until fragrant, about 30 seconds. Add ground turkey and cook until browned. Add remaining ingredients in order listed and cook about 30 minutes to allow flavors to blend. For a thicker consistency, mash some of the beans with a potato masher. Add more salt, if necessary. Cut potatoes in half and top with chili and cheese. Low fat sour cream or thinly sliced green onions would also make nice garnishes.

CHICKEN NOODLE SOUP
1 tablespoon olive oil
1 yellow onion, diced
3 carrots, peeled and cut into ¼ inch thick rounds
3 celery ribs, cut crosswise into ¼ inch thick slices
3 cloves garlic, minced
4 cups chicken broth
1 teaspoon dried thyme
1 teaspoon dried rosemary
1 teaspoon dried sage
2 cups diced or shredded cooked chicken
4 ounces egg noodles or orzo pasta, preferably whole wheat
¼ cup freshly chopped parsley

Heat oil in a large saucepan over medium heat. Add onions and cook until translucent, about 5-10 minutes. Add carrots and celery and cook until tender, about 5 minutes. Add garlic and cook until fragrant, about 30 seconds. Add chicken broth, herbs, and chicken. Add water if necessary to make more broth. Bring to a boil and add noodles. Cook until noodles are tender, about 10-15 minutes. Stir in fresh parsley just before serving. Season to taste with salt and pepper. Serve with whole grain toast.

MEATLOAF AND MASHED POTATOES
1 yellow onion, finely chopped
1 ¼ pounds ground turkey
4 slices whole wheat bread, crumbled
½ cup milk
1 egg
¼ cup ketchup
1 clove garlic, minced
1 tablespoon chopped fresh parsley
½ teaspoon salt
¼ teaspoon pepper
3 pounds red potatoes, quartered
1 cup buttermilk
salt and pepper to taste

Preheat oven to 350 degrees. Spray a pie pan with nonstick spray. Combine all meatloaf ingredients in a large bowl. Mix thoroughly with hands. Press into prepared pan. Bake until cooked through, about 50-60 minutes. Meanwhile, prepare mashed potatoes. Put potatoes in a large pot and add enough water to cover. Boil until potatoes are tender, about 15 to 20 minutes. Drain and mash. Add enough buttermilk to make potatoes creamy. Add salt and pepper to taste.

Cooking for Company on a Budget

2009-12-02T21:44:00.001-08:00

MUSHROOM CRISPS
6 slices white bread
3 tablespoons olive oil
½ yellow onion, finely chopped
1 clove garlic, minced
8 ounces mushrooms, sliced
1 tablespoon chopped fresh parsley
1 ounce parmesan, grated

Preheat oven to 350 degrees. Cut crusts off of bread. Cut each piece of bread into quarters (rectangles or triangles, which ever you prefer), arrange on baking sheet, and lightly brush with 2 tablespoons olive oil. Bake until golden and crisp, about 5-10 minutes. Meanwhile, heat remaining tablespoon of olive oil in a large skillet. Cook onion over medium heat until translucent, about 5 minutes. Add garlic and cook until fragrant, about 30 seconds. Add mushrooms and cook until tender, about 5 minutes. Season with salt and pepper to taste. Divide mushroom mixture evenly among bread pieces. Sprinkle with parsley and parmesan. Bake until cheese is melted, about 5 minutes. Serve immediately. Garnish tray with whole mushrooms and/or sprigs of fresh parsley.

CAESAR SALAD
2 tablespoons olive oil
4 slices white bread, cut into ½ inch cubes
3 romaine hearts, chopped or torn into bite-size pieces
Bottled Caesar salad dressing
1 ounce parmesan, grated

Heat olive oil in a large skillet over medium heat. Add bread and cook until golden and crisp, about 5 minutes. Add additional olive oil if necessary. Season lightly with salt and pepper. Alternately, croutons can be made in the same manner as the bread base for the mushroom crisps. In a large bowl, toss romaine with enough salad dressing to lightly coat. Top with parmesan and fresh croutons.

SAUTEED ZUCCHINI
2 tablespoons olive oil
2 cloves garlic
2 pounds zucchini

In a large sauté pan over medium high heat, cook oil and garlic until fragrant, about 30 seconds. Add zucchini and cook until golden and crisp-tender, about 5 minutes.

ANGEL HAIR PASTA WITH SHRIMP
1 pound angel hair pasta
1 pound raw shrimp, peeled and deveined
¼ cup olive oil
4 cloves garlic, minced
4 roma tomatoes, diced
¼ cup chopped fresh parsley
1 ounce parmesan, grated

Bring a large pot of water to a boil. Add pasta and cook according to package directions. During the last minute of cooking, add the shrimp and cook until opaque. Pour into a colander in the sink. In the same pan, return to heat and add the olive oil and garlic. Cook until fragrant, about 30 seconds. Add the tomatoes and cook just until warm, about 2 minutes. Return pasta and shrimp to pot and toss to lightly coat. Add the parsley and stir. Season to taste with salt and pepper. Serve with freshly grated parmesan and garnish with additional parsley.

CARROT CAKE
1 pound finely grated peeled carrots
2 cups sugar
1 ½ cups vegetable oil
4 large eggs
2 cups all purpose flour
2 teaspoons baking powder
2 teaspoons baking soda
1 teaspoon salt
2 teaspoons ground cinnamon
1 teaspoon ground nutmeg

1 box powdered sugar
2 8-ounce packages cream cheese, room temperature
1stick butter, room temperature
1 tablespoon vanilla extract

Preheat oven to 350°F. Line bottom of three 9-inch pans with parchment. Lightly coat pans and parchment with nonstick spray. Combine carrots, sugar, oil, and eggs in a large bowl. Gently mix in flour, baking powder, baking soda, salt, cinnamon, and nutmeg just until combined. Do not over mix. Pour batter into prepared pans, dividing equally. Bake until toothpick inserted into center comes out clean and cakes begin to pull away from sides of pans, about 30 minutes. Cool in pans for 15 minutes. Turn out cakes onto racks and cool completely. (Can be made 1 day ahead. Wrap tightly in plastic and store at room temperature.)
Meanwhile, make frosting. Using electric mixer, beat all ingredients in medium bowl until smooth and creamy. When cakes are cool, stack layers, spreading an even layer of frosting between each layer. Cover cake with frosting. Alternately, cake can be baked in a 9x13 pan. Increase baking time.

SHOPPING LIST
3 romaine hearts
4 roma tomatoes
1 yellow onion
1 head garlic
1 pound carrots
8 ounces mushrooms
2 pounds zucchini
1 bunch fresh parsley
3 ounces parmesan
2 8-ounce packages cream cheese
1 pound raw shrimp
1 loaf white bread
Bottled Caesar salad dressing
1 pound angel hair pasta
1 box powdered sugar
(should be about $25 and feed 8 people)

PANTRY
4 large eggs
1stick butter
olive oil
vegetable oil
sugar
flour
baking powder
baking soda
salt
pepper
cinnamon
nutmeg
vanilla extract

Gifts from the Kitchen

2009-11-28T13:56:00.001-08:00

MINI PUMPKIN SPICE LOAVES
29 ounce can pure pumpkin
1 cup canola oil
6 eggs
4 cups sugar
1 ½ teaspoons salt
1 ½ teaspoons baking soda
1 tablespoon baking powder
1 tablespoon pumpkin pie spice
4 ½ cups flour

Preheat oven to 350 degrees. Lightly coat 10 disposable mini loaf pans with nonstick spray. In a very large bowl, whisk together pumpkin, oil, eggs, and sugar. Stir in salt, baking soda, baking powder, spices, and flour just until combined. Fill loaves about 2/3 full and bake until golden and set in center, about 30 min. Let cool completely before packaging. Notes: try adding dried cranberries and/or walnuts. Use different spices—cinnamon, nutmeg, cardamom, cloves, ginger, or allspice would be nice. This may make more or fewer loaves depending on size and shape of loaf pans.

ENGLISH TOFFEE
1 cup sugar
1cup butter, cut into 1 inch cubes
2 tablespoons water
2 tablespoons light corn syrup

1 cup chocolate chips
½ cup chopped nuts (optional)

Lightly coat a rimmed baking sheet with nonstick spray. Combine sugar, butter, water, and corn syrup in a heavy bottomed 3-quart saucepan. Stir with a wooden spoon until butter is melted, sugar is dissolved, and mixture comes to a boil. Stop stirring until mixture reaches a light brown color (it is okay to swirl the pan occasionally). Stirring frequently, continue cooking until mixture reaches the color of peanut butter. Pour onto prepared baking sheet and spread to ¼ inch thickness. Sprinkle with chocolate chips and spread to form an even layer as the chocolate melts. Cool completely. Break into chunks.

CRANBERRY PRESERVES
1 cup water
1 cup sugar
12 ounce bag fresh cranberries

Combine all ingredients in a medium saucepan and bring to a boil. Simmer until sauce reaches desired consistency, about 10 minutes. Meanwhile, fill a large pot with water. Add canning jars and lids, and bring to a simmer. Remove jars with tongs and allow to air dry. Fill jars ½ inch from the top with warm cranberry sauce. Wipe off any sauce from the rim with a damp paper towel. Remove lids from boiling water with tongs and place on top of filled jars. Screw on lids until secure, but not tight. Place filled jars upright in pot of warm water. Add more water, if necessary to cover by at least an inch. Boil gently for 10 minutes. Leave in water for 5 minutes longer. Carefully remove jars from water with tongs and allow to cool to room temperature. If seal is good, you will hear the tops pop as they cool. Alternately, sauce can be put in jars and refrigerated. Add fresh orange zest or spices to warm cranberry mixture if desired.

CHAI SPICED SNOWBALL COOKIES
1 stick butter, room temperature
1/3 cup powdered sugar
2 teaspoons almond extract
1 teaspoon cinnamon
1 teaspoon cardamom
¼ teaspoon salt
1 cup flour
¾ cup finely chopped toasted almonds

Additional powdered sugar for dusting

Preheat oven to 350 degrees. Line a baking sheet with parchment. In the bowl of a mixer fitted with the paddle attachment, beat the butter, sugar, extract, spices, and salt until light and fluffy. Add flour and almonds and mix just until dough starts to come together. Do not over mix. Roll into one inch balls. Place on prepared baking sheet and bake until golden and cooked through, about 25 minutes. Roll warm cookies in powdered sugar. Cool. Roll in powdered sugar again.

GINGERBREAD COOKIES WITH ROYAL ICING
1 cup butter
1 cup brown sugar
2 eggs
1 cup molasses
2 tablespoon ginger
1 tablespoon cinnamon
1 teaspoon salt
1 teaspoon baking soda
½ teaspoon baking powder
6 cups flour

3 tablespoons meringue powder
1 pound powdered sugar
6 tablespoons warm water

Beat butter and brown sugar in bowl of a mixer fitted with the paddle attachment. Add eggs and molasses. Mix until combined. Mix in ginger, cinnamon, salt, baking soda, and baking powder. Add flour a cup or two at a time and mix just until incorporated. Do not over mix. Divide into thirds and wrap in plastic. Refrigerate until firm enough to handle, about 1 hour. Preheat oven to 350 degrees. Roll out one third of dough to about ¼ inch thick. Cut with cookie cutters. Transfer to parchment lined cookie sheets. Bake until crisp, about 12 minutes.

Meanwhile, make royal icing. Add meringue powder, powdered sugar, and water to bowl of mixer. Beat until icing holds peaks, about 8 minutes. Transfer to piping bag and decorate cooled cookies. See demonstration.

CINNAMON ORNAMENTS
1 cup cinnamon (4 oz)
¾ cup applesauce
2 tablespoons white glue

Mix ingredients together until a dough is formed. Roll out to desired thickness. Cut with cookie cutters. Use a straw to poke a hole in each one if you would like to hang them. Let them dry on parchment for 2 to 3 days. DO NOT EAT. These ornaments are for decoration and fragrance only.

SUPER DUPER EASY FUDGE
3 cups chocolate chips
1 can sweetened condensed milk

Melt together over low heat in medium saucepan until chocolate is melted. Remove from heat and stir in any additions (nuts, candy cane pieces, vanilla extract, mini marshmallows, toffee bits, etc.). Spread evenly in 8x8 pan lined with foil or parchment paper. Chill until firm. Cut into squares.

MUFFINS IN A JAR
1 ¾ cups flour
1 tablespoon baking powder
½ teaspoon salt
1 cup dried fruit (cranberries, blueberries, golden raisins…or try chocolate chips)
¾ cup nuts (pecans, walnuts, almonds, macadamia nuts, pistachios…)
½ cup sugar (brown or white)
1 quart canning jar

Layer ingredients in jar. Decorate jar (see demonstration) and include the following recipe:

1 jar muffin mix
¾ cup milk
4 tablespoons butter, melted
1 egg

Preheat oven to 400 degrees. Line 12 muffin cups with paper liners. Mix all ingredients in medium bowl just until incorporated. Spoon into muffin cups. Bake until toothpick comes out clean, about 15-20 minutes.

Cooking with Kids--Holiday Appetizers

2009-11-22T14:54:00.001-08:00

CRANBERRY-CHICKEN CRISPS
¼ cup dried cranberries
1 cup diced or shredded chicken
2 tablespoons chopped parsley, plus some for garnish
¼ cup ranch dressing
36 crackers, such as triscuits
Handful of baby spinach
Chopped pecans or sliced almonds for garnish (optional)

In a medium bowl, mix together cranberries, chicken, parsley, and ranch. Top each cracker with a leaf of baby spinach and a little bit of the chicken mixture. If desired, garnish with additional parsley and/or toasted nuts.

TREE SHAPED “VEGGIE PLATTER”
8 ounces cream cheese, room temperature
½ cup sour cream
½ teaspoon garlic powder
½ teaspoon dried parsley
17 round crackers
Assorted chopped vegetables for decorating (carrots, bell peppers, cherry tomatoes, broccoli, green onions…)

In a medium bowl, mix together cream cheese, sour cream, garlic powder, and parsley. Season to taste with salt and pepper if desired. Spread each cracker with cream cheese mixture. Arrange crackers in a tree shape on a large platter. Top decoratively with veggies. Ideas: cut a yellow bell pepper with a knife or small cookie cutter to resemble a star, use halved cherry tomatoes and carrots cut crosswise as ornaments, use bell pepper or green onion strips for garland…).

REINDEER CRACKERS
Round crackers
Peanut butter
Raisins
Maraschino cherries, halved
Pretzel twists

Spread crackers with peanut butter. Top with two raisins and one maraschino cherry half to resemble a face. Break two pretzels to resemble antlers and stick in peanut butter (see demonstration).

POPCORN BALLS
¼ cup butter
10 oz marshmallows
3 oz jello mix (preferably red or green)
12 cups popped popcorn

In a large bowl, microwave butter and marshmallows until melted, about 1-2 minutes. Add jello mix and stir until dissolved. Add popcorn and toss until coated. Using buttered hands, shape into balls.

Healthy Holiday Entertaining

2009-11-17T21:38:00.000-08:00

ROASTED PORK TENDERLOIN
2 pork tenderloins, about 1 ½ pounds total
Salt and pepper
2 tablespoons olive oil

Preheat oven to 375 degrees. Pat pork dry and season with salt and pepper. Heat oil in large skillet over medium high heat. Add tenderloins and brown on all sides, about 5 minutes. Transfer to a parchment lined baking sheet and bake until thermometer inserted into center reads 160 degrees. Tent with foil until ready to serve. Cut across grain into ½ inch thick slices just before serving.

CRANBERRY-APPLE SAUCE
4 apples, peeled, cored, and chopped
1 cup fresh cranberries
1/2 cup sugar
1/4 water

Combine all ingredients in a medium saucepan. Cook until apples are tender and cranberries have popped, about 15 minutes. Mash with potato masher or puree in food processor, depending on desired consistency.

ROASTED BUTTERNUT SQUASH
1 butternut squash, halved, peeled, seeded, cut into 1” chunks
2 tablespoons olive oil
Salt and pepper to taste
Fresh sage or thyme, if desired

Preheat oven to 375. Toss squash with olive oil, salt and pepper. Spread on parchment lined baking sheet and bake until tender, about 45 minutes. If desired, garnish with chopped sage or thyme.

STEAMED ASPARAGUS
1 to 2 pounds asparagus, ends snapped off
1 tablespoon olive oil
Salt and pepper to taste
1 large clove garlic

Place asparagus in a steamer basket set in a pot with a lid. Add about an inch of water. Water should not touch vegetables. Heat over medium heat and allow asparagus to cook until crisp tender—do not overcook! Meanwhile make paste with garlic and salt (see demonstration). Gently toss cooked asparagus with olive oil, pepper, and garlic paste.

SPINACH, APPLE, AND WALNUT SALAD WITH POPPY SEED VINAIGRETTE
1 large bag spinach
1 large crisp apple (such as fuji), thinly sliced
1 small bag walnuts, toasted

1 tablespoon apple cider vinegar
1 teaspoon honey
2 tablespoons olive oil
1 tablespoon poppy seeds
Salt and pepper to taste

Whisk together vinegar, honey, olive oil, poppy seeds, salt, and pepper in a large bowl. Just before serving, add spinach and toss to coat. Place dressed spinach on individual salad plates. Top decoratively with apple slices and toasted walnuts.

CARAMELIZED APPLE NAPOLEONS
1 package phyllo dough
Nonstick spray
Cinnamon-sugar for dusting
2 apples, peeled, cored, and sliced
2 tablespoons butter
¼ cup brown sugar

Preheat oven to 375. Lay one sheet of phyllo dough on work surface. Spray with nonstick spray. Sprinkle with cinnamon and sugar. Top with another sheet of phyllo dough and repeat until there are 6 layers of dough. Cut into squares (the number and size will depend on the size of the sheets of dough and the desired serving size). Repeat this process until there are three squares per person. Place on a single layer on a baking sheet. Bake until crisp and golden, 5-10 minutes depending on size. Meanwhile, heat butter over medium-high heat. Add apples and cook until soft. Add brown sugar and cook until apples begin to brown (this may not happen if there are too many apple slices in the pan). Right before serving, place one phyllo square on each plate. Top with some apples. Add another square, slightly rotated. Add more apples. Top with one more phyllo square. Sprinkle with powdered sugar. (See demonstration). If desired, serve with whipped cream, vanilla bean ice cream, or fat free whipped topping.

SHOPPING LIST
2 pork tenderloins, about 1 ½ pounds total
7 apples (fuji, gala, etc.)
1 cup fresh cranberries
1 butternut squash
fresh sage or thyme (optional)
1 to 2 pounds asparagus
1 large bag spinach
1 small bag walnuts
1 package phyllo dough

PANTRY ITEMS
salt
pepper
olive oil
sugar
1 clove garlic
apple cider vinegar
honey
poppy seeds
nonstick spray
cinnamon-sugar
butter
brown sugar

GINGERBREAD COOKIES WITH ROYAL ICING
1 cup butter
1 cup brown sugar
2 eggs
1 cup molasses
2 tablespoon ginger
1 tablespoon cinnamon
1 teaspoon salt
1 teaspoon baking soda
½ teaspoon baking powder
6 cups flour

3 tablespoons meringue powder
1 pound powdered sugar
6 tablespoons warm water

Beat butter and brown sugar in bowl of a mixer fitted with the paddle attachment. Add eggs and molasses. Mix until combined. Mix in ginger, cinnamon, salt, baking soda, and baking powder. Add flour a cup or two at a time and mix just until incorporated. Do not over mix. Divide into thirds and wrap in plastic. Refrigerate until firm enough to handle, about 1 hour. Preheat oven to 350 degrees. Roll out one third of dough to about ¼ inch thick. Cut with cookie cutters. Transfer to parchment lined cookie sheets. Bake until crisp, about 12 minutes.

Meanwhile, make royal icing. Add meringue powder, powdered sugar, and water to bowl of mixer. Beat until icing holds peaks, about 8 minutes. Transfer to piping bag and decorate cooled cookies. See demonstration.

Turkey Leftovers

2009-11-17T21:29:00.000-08:00

TURKEY CHILI
1 tablespoon canola oil
2 yellow onions, diced
4 cloves garlic, minced
3 tablespoons chili powder (or more to taste)
1 tablespoon cumin
1 teaspoon salt
28 ounce can diced tomatoes
2 cups chicken stock
8 ounce can tomato sauce
15 ounce can white beans
15 ounce can pinto beans
15 ounce can black beans
2 chipotle peppers, minced (optional)
2 cups shredded turkey

Chopped red onion
Chopped fresh cilantro
Low fat sour cream
Low fat grated cheese

Heat oil in large soup pot over medium heat. Add onion and cook until translucent, about 5-10 minutes. Add garlic and cook until fragrant, about 30 seconds. Add remaining ingredients in order listed and simmer 15 minutes to allow flavors to blend. Can be made ahead and reheated. Top warm chili with cheese, sour cream, red onion, and cilantro, if desired.

OPEN FACE ITALIAN TURKEY SANDWICHES
1 loaf ciabatta bread (or other artisan loaf)
2 tablespoons olive oil
Salt and pepper
4 cups shredded turkey
¼ cup Italian dressing
1 package baby spinach
8 slices provolone cheese
4 roma tomatoes, thinly sliced

Preheat oven to 400 degrees. Line a baking sheet with foil. With a serrated knife, cut bread diagonally into eight 1 inch thick slices. Place on baking sheet, drizzle with olive oil and lightly season with salt and pepper. Toast bread until crisp and golden, about 10 minutes. Meanwhile, toss turkey with Italian dressing. When bread is crisp, top with a small handful of spinach, ½ cup of turkey, 1 slice of cheese, and 1 layer of tomato slices. Bake until cheese is melted and turkey is warm in center, about 15 minutes. Serve immediately.

TURKEY BAKE WITH BUTTERMILK BISCUITS
2 tablespoons olive oil
1 yellow onion, diced
2 carrots, diced
2 celery ribs, diced
8 oz frozen peas
8 oz frozen corn
¼ cup flour
4 cups cooked turkey meat, diced
4 cups turkey or chicken broth
Salt and pepper to taste

1 cup flour
1 cup whole wheat flour
2 teaspoons baking powder
1 teaspoon baking soda
½ teaspoon salt
1 cup grated reduced fat cheese (such as cheddar)
6 tablespoons butter or light margarine
1 ¼ cups buttermilk

Preheat to 400 degrees. Heat olive oil in large pot over medium heat. Add onion, carrots, and celery and cook until tender. Add peas and corn and cook until heated through. Add flour and mix until incorporated. Add turkey and broth. Bring to a boil. Cook until thickened. Meanwhile, prepare topping. Combine dry ingredients in a large bowl. Add cheese and butter and cut in with pastry blender until only small clumps remain. Gently mix in buttermilk—do not over mix. Transfer turkey mixture to a 9x13 pan. Drop biscuit dough onto filling, leaving space between each biscuit. Bake until biscuits are golden and filling is bubbling, 30-40 minutes.

TURKEY SALAD WITH AVOCADO-LIME DRESSING
1 large avocado
¼ cup lime juice
¼ cup olive oil
Salt and pepper to taste

2 cups cooked turkey, diced
1 red onion, diced
1 package cherry tomatoes, halved
1 can black beans, rinsed and drained
½ cup chopped cilantro
1 package romaine hearts, chopped

Mash avocado with fork until smooth. Add lime juice and olive oil. Whisk until combined. Season with salt and pepper. In a large bowl, combine remaining ingredients. Toss with dressing.

Healthy Baking

2009-11-09T20:02:00.000-08:00

HEALTHY BAKING TIPS:
- Substitute whole wheat flour for up to half of all-purpose flour.
- Substitute 2 egg whites for each whole egg.
- Substitute unsweetened applesauce or fat free sour cream for up to half of shortening, oil, or butter (take care when doing this as texture may be affected—ex: muffins OK, shortbread cookies maybe not).
- Cut the finished product into small portions.
- Instead of chocolate chips, used dried fruit.
- 6 tablespoons cocoa + 1 tablespoon canola oil = two ounces chocolate

PUMPKIN MUFFINS
4 egg whites
15 ounce can pure pumpkin
1 cup brown sugar
¼ cup canola oil
¾ cups all-purpose flour
¾ cups whole wheat flour
1 ½ teaspoons baking powder
½ teaspoon salt
1 teaspoon cinnamon
1 teaspoon nutmeg
1 teaspoon ginger

1 tablespoon sugar
1 teaspoon cinnamon

Preheat oven to 375 degrees. Put paper liners in 12 muffin cups. In a small bowl, combine 1 tablespoon sugar and 1 teaspoon cinnamon. Set aside. Whisk together egg whites, pumpkin, brown sugar, and oil. Gently mix in both flours, baking powder, salt, and spices. Stir just until combined. Divide evenly among muffin cups—they should be about ¾ full. Sprinkle with cinnamon-sugar. Bake until golden and set in center, about 25-30 minutes.

CRANBERRY ALMOND OATMEAL COOKIES
2 large eggs
1 ½ cup packed dark brown sugar
2/3 cup canola oil
1 teaspoon almond extract
1 cup all-purpose flour
1 cup whole wheat flour
1 teaspoon baking soda
1 teaspoon salt
½ cup oats
1 cup dried cranberries
1 cup sliced almonds

Preheat oven to 375 degrees. In a large bowl, stir together eggs, sugar, oil, and almond extract. Gently stir in flours, baking soda, salt, oats, and cranberries. Place almond slices in a small bowl. Drop dough by rounded tablespoonfuls one at a time into bowl of almonds, and turn to lightly coat. Place each almond-coated ball of dough on a parchment lined baking sheet about 2 inches apart. Bake until golden, about 10-12 minutes.

APPLE CRISP
6 golden delicious apples, cored and sliced (not peeled)
1 cup oats
½ cup whole wheat flour
½ cup packed brown sugar
1 teaspoon ground cinnamon
2 to 4 tablespoons flaxseed
¼ cup canola oil

Preheat oven to 375 degrees. Place apples in an 8x8 glass baking dish. Mix remaining ingredients in a medium bowl until moist clumps form. Sprinkle in an even layer over the apples. Bake until apples are tender and topping is crisp and golden, about 45 minutes. Serve warm with vanilla frozen yogurt.

CARAMELIZED PEAR BREAD PUDDING
2 ½ cups low-fat milk
4 large eggs
¼ cup sugar
1 teaspoon vanilla extract
1 teaspoon ground cinnamon
¼ teaspoon ground ginger
4 cups cubed whole-wheat country-style bread

2 tablespoons butter
¼ cup sugar
2 ripe pears, peeled, cored, and sliced

Preheat oven to 350 degrees. Lightly coat an 8x8 baking dish with nonstick spray. In a large bowl, whisk together milk, eggs, sugar, vanilla, cinnamon, and ginger. Lightly toss with breadcrumbs. Meanwhile, melt butter in a large nonstick skillet. Add sugar and stir to combine. Place pears in the pan in a single layer, if possible. Let cook over medium heat without stirring until liquid starts to caramelize, about 10-15 minutes. Let cool slightly. Scoop half of bread mixture into prepared baking dish and spread evenly over bottom of pan. Top with pear slices. Top with remaining bread. Pour any extra liquid from pan or bowl over top. Cook until top is golden and center is set, about 1 hour.

Holiday Cooking for Diabetics

2009-11-09T20:01:00.000-08:00

Each recipe will make 8 servings
BAKED CHICKEN WITH THYME
8 boneless skinless chicken breasts, fat removed
8 cloves garlic, thinly sliced
8 thyme sprigs (or 4 teaspoons dried thyme)
2 cups fat free reduced sodium chicken broth
Pepper

Preheat oven to 375 degrees. Place chicken breasts in a 9 x 13 baking pan. Put several slices of garlic underneath each chicken breast, dividing garlic evenly among them. If using fresh thyme, place one sprig underneath each chicken breast, if using dried thyme, sprinkle ½ teaspoon over each chicken breast. Gently pour chicken broth around chicken breasts. If desired, sprinkle with pepper. Bake until chicken is opaque and cooked through, about 30-40 minutes (depending on size of chicken breasts). Remove chicken from pan, and pour juices into a small saucepan and heat over high heat until slightly thickened, making sure to scrape up any browned bits (if using a stove-safe baking pan, there is no need to pour juices into a saucepan). Serve chicken with pan juices and garnish with additional thyme, if desired.

ROASTED-GARLIC SMASHED POTATOES
1 head garlic
1 teaspoon olive oil
3 pounds red potatoes, quartered, skins left on
½ cup fat free reduced sodium chicken broth (or more)

Preheat oven to 375 degrees. Leaving the head of garlic intact, cut off enough of top of garlic to reveal a little of each individual clove (see demonstration). Drizzle exposed garlic with olive oil, wrap in foil, and bake until fragrant and cloves are soft, about 45 minutes. When cool enough to handle, squeeze head of garlic to release individual cloves. Meanwhile, put potatoes in a large pot. Cover with cold water. Bring to boil, and let boil until potatoes are tender, about 15 minutes. Drain. Roughly mash potatoes with garlic and chicken broth, adding more to reach desired consistency. Season with pepper, if desired.

ROSEMARY GREEN BEANS
2 pounds green beans, stems removed, cut into 1” pieces
2 tablespoons chopped fresh rosemary (1 tablespoon if using dried)
2 tablespoons olive oil

Place green beans in a steamer basket set in a large pan with about 1 inch of water (green beans should not touch water). Cover, and bring to a simmer. Steam until tender, about 5-10 minutes (depending on size of beans and desired doneness). In a large bowl, toss hot green beans with rosemary and olive oil to lightly coat.

PEAR TARTS
Nonstick cooking spray
¼ cup Splenda brown sugar substitute
6 large pears, peeled, cored, and sliced
2 tablespoons Splenda sugar substitute
1 teaspoon ground cinnamon
8 sheets frozen phyllo dough (9 x14-inch rectangles), thawed

Preheat oven to 375 degrees F. Lightly coat 12 muffin cups with cooking spray; set aside. In a large nonstick skillet, cook pears with brown sugar until tender, about 10 minutes. Set aside. Meanwhile, in a small bowl stir together 2 tablespoons sugar and the cinnamon. Place one sheet of phyllo on cutting board. Lightly coat with cooking spray; sprinkle with about 1 teaspoon sugar mixture. Repeat, layering with 3 more phyllo sheets and sugar mixture, ending with cooking spray. With a sharp knife, cut phyllo stack in half lengthwise and in thirds crosswise, forming six rectangles. Ease rectangles into prepared muffin pans. Press gently to take on shape of muffin cup. Repeat steps to make six more cups. Bake until phyllo is crisp and golden brown, about 10 minutes. Cool slightly; remove shells from pans. Spoon filling into shells just before serving. Serve warm.

SHOPPING LIST
8 boneless skinless chicken breasts (not to exceed 4 lbs)
2 heads garlic
8 thyme sprigs (or 4 teaspoons dried thyme)
3 cups fat free reduced sodium chicken broth
3 pounds red potatoes
2 pounds green beans
rosemary
4 large pears
frozen phyllo dough

PANTRY
Pepper
olive oil
Nonstick cooking spray
brown sugar substitute
sugar substitute
cinnamon

December Schedule of Classes

2009-11-03T17:41:00.001-08:00

Cooking with Kids--Home Style Holiday

2009-10-21T19:00:00.000-07:00

TURKEY
14 pound turkey, washed, patted dry, gizzards removed
¼ cup canola oil
¼ cup chopped herbs (such as parsley, sage, rosemary, thyme)

Preheat oven to 450 degrees. Mix together oil and herbs. Slip had between skin and meat. Rub turkey with herbed oil between skin and meat (see demonstration). Tie legs together and tuck wings underneath neck. Bake on a rack in a shallow roasting pan for 30 minutes (if drippings start to burn, pour one cup water in pan). Turn down heat to 350. Cover breast with double thickness of foil. Bake for about 2 hours longer or until thermometer inserted in thickest part of thigh registers 180 (make sure thermometer is not touching bone). Let turkey sit for 30 minutes before carving.

GRAVY
2 tablespoons butter
¼ cup flour
4 cups turkey or chicken broth
Salt and pepper to taste

Melt butter in saucepan over medium heat. Add flour and stir to combine. Whisk in broth. Bring to boil. Cook until thickened. Season with salt and pepper. If desired, substitute fat from pan for butter and pan juices for part of broth.

STUFFING
2 1-pound loaves of bread, torn into pieces
1 stick butter
2 cups chopped yellow onion
2 cups chopped celery
¼ cup chopped parsley
Salt and pepper to taste
2 cups chicken broth

Toast bread on baking sheet in 350 degree oven until dry, about 15 minutes. Meanwhile, melt butter on stove. Add onion and celery and cook until tender, about 10 minutes. Season with salt and pepper. Toss with pieces of bread. Pour broth over bread and gently mix to combine. Season again with salt and pepper if desired. Transfer bread to 9x13 pan. Cover with foil. Bake 30 minutes. Remove foil and bake until crisp and golden, about 15 minutes longer.

POTATOES
3 lbs red potatoes, cut into chunks
4 cloves garlic
½ stick butter
1 cup milk, or more to desired consistency
2 teaspoons salt
½ teaspoon pepper

Put potatoes in large pot. Add enough water to cover potatoes by ½ inch. Boil until potatoes are tender, about 15 minutes. Pour out into large colander. In same pot, melt butter. Add garlic and cook until fragrant, about 1 minute. Return potatoes to pot. Add milk, salt, and pepper. Mash with potato masher until desired consistency. Add additional milk, if desired. Note: chicken broth can be used instead of milk and butter (leave out garlic). Chives would make a nice addition.

CRANBERRY SAUCE
1 cup water
1 cup sugar
12-ounce bag fresh cranberries

Combine all ingredients in medium sauce pan. Bring to boil and cook until cranberries pop, about 10 minutes. Cool.

ROLLS
2 cups milk
2 tablespoons sugar
2 tablespoons butter
2 teaspoons salt
1 tablespoon yeast
About 5 cups flour

In a small saucepan, combine milk, sugar, butter, and salt. Heat until butter melts. Pour into large bowl. Cool until mixture is about 100 degrees (should feel like bathwater). Add yeast. Add 3 cups of flour and stir to combine. Knead in remaining flour until dough is smooth but still sticky. Place in oiled bowl, cover with plastic wrap, and let rise until doubled, about 30 minutes. With floured hands, shape dough into rolls. Place on baking sheet, cover with plastic wrap and allow to rise until doubled, about 30 minutes. Bake at 400 degrees until golden brown and cooked through, about 15 minutes (internal temperature should be 200 degrees).

GREEN BEANS
2 pounds green beans, ends snapped off
Olive oil
Salt and pepper to taste

Break green beans into bite sized pieces. Put steamer basket in pot. Fill with water just below steamer basket. Put green beans in steamer basket. Cover. Cook over medium heat until green beans are crisp-tender. Toss with olive oil, salt, and pepper.

PUMPKIN CRISP
29-oz can pumpkin
12-oz can evaporated milk
1 cup sugar
1 teaspoon pumpkin pie spice
3 eggs

1 cup flour
1 cup sugar
1 stick butter, cut into ½ inch cubes

Preheat oven to 350 degrees. Whisk first 5 ingredients together in large bowl. Pour into 9x13 pan. Combine flour, sugar, and butter in medium bowl. Work mixture together with hands until it starts to form clumps. Sprinkle over pumpkin filling. Bake until filling is set and topping is crisp and golden, about 1 hour.

SHOPPING LIST
14 pound turkey
fresh herbs (parsley, sage, rosemary, or thyme)
parsley
yellow onions
celery
3 lbs red potatoes
2 pounds green beans
garlic
12-ounce bag fresh cranberries
butter
milk
eggs
6 cups turkey or chicken broth
2 1-pound loaves of bread
yeast
29-oz can pumpkin
12-oz can evaporated milk

PANTRY
canola oil
olive oil
salt and pepper
flour
sugar
pumpkin pie spice

Bread

2009-10-13T14:07:00.002-07:00

CHALLAH
1 cup warm water
1 tablespoon dry yeast
½ cup oil
¼ cups sugar
2 teaspoons salt
2 eggs
3¾ to 4 cups flour
poppy and/or sesame seeds
1 egg yolk, beaten with 1 teaspoon water

Dissolve sugar in warm water in a large mixing bowl. Sprinkle yeast on top. Stir to dissolve. Add oil, salt, eggs, and half the flour. Beat well. Stir in remaining flour. Dough should be sticky. Cover dough and let rest for 10 minutes. Turn out onto a floured board and knead for 10 minutes, adding flour as needed. Place in a lightly oiled bowl and cover with plastic wrap. Allow to proof until doubled. Preheat oven to 350 degrees. Divide dough into 3 equal parts. Shape into strands. Place on a lightly greased baking sheet and braid loosely. Fasten ends securely. Cover with a damp cloth and let rise until doubled. Brush with beaten egg yolk and sprinkle with seeds. Bake for about 40 minutes, until golden brown. Bread is done when a thermometer inserted in the middle of the loaf reads 200 degrees. *Leftover chalah makes great french toast or bread pudding. *This recipe works well for cinnamon rolls and dinner rolls.

FOCACCIA
Makes two 9-inch rounds or one 11 x 17 inch rectangle
2 tablespoons dry yeast
2½ cups warm water
2 tablespoons olive oil
about 6 cups all purpose flour
1 tablespoon salt
¼ cup olive oil
Coarse sea salt

Stir the yeast into the warm water in a large mixing bowl. Stir in 2 tablespoons oil, 2 cups flour, and 1 tablespoon salt and stir until smooth. Stir in flour 1 cup at a time, until the dough comes together. Knead on a floured surface until smooth and soft, about 8 to 10 minutes. Place the dough in a lightly oiled bowl, cover tightly with plastic wrap and let rise until doubled. Preheat oven to 400 degrees. For round focacce, cut the dough into 2 equal pieces on a lightly floured surface. Shape each piece into a thick disk. Roll out each disk into a 9-inch circle and place in the bottom of an oiled cake pan. For rectangular focaccia, shape to fit oiled 11x17 inch pan. Cover the dough with towels and let rise for 30 minutes. Dimple the dough vigorously with your finger tips about ½ inch deep. Drizzle the dough with the remaining oil and sprinkle liberally with salt. Bake 20 to 25 minutes.

BASIC PIZZA DOUGH
Makes two large or four 6-inch pizzas
1 cup warm water
1 tablespoon dry yeast
1 tablespoon sugar
2 tablespoons olive oil
½ teaspoon salt
2½ to 3 cups all purpose flour

Combine the water, yeast, sugar, oil, and salt in a large bowl. Mix well. Stir in the flour. With your hands, work the ingredients together until the dough holds its shape. Place the dough on a lightly floured surface and knead until it is smooth and elastic, about 5 minutes. If the dough becomes sticky while you are kneading it, sprinkle on a bit more flour. Transfer the dough to a lightly oiled bowl. Cover the bowl with plastic wrap or a kitchen towel and let it rest until doubled, about 30 minutes. Place dough on a lightly floured surface, divide it into two or more parts, and roll them into balls. Preheat oven to 450 degrees. Cover them with a towel and let rest another 20 minutes. Roll out, shape, add toppings, and bake.

BASIC WHITE/WHEAT BREAD
2 ¼ cups milk
2 tablespoons sugar
2 teaspoons salt
2 tablespoons butter
1 tablespoon dry yeast
5-6 cups all purpose flour (or 3 cups white, 2-3 cups wheat)

Heat the milk to a simmer in a small saucepan. Add the sugar, salt, and butter. Pour into a large bowl. Cool to 105-110 degrees. Add the yeast. Add 2 cups of flour. Stir together until smooth. Add more flour one cup at a time until dough comes together. Knead until smooth and elastic. Place in oiled bowl, and cover with plastic. Allow to rise until doubled.
Preheat oven to 400 degrees. Shape the dough into a loaf and place in buttered loaf pan. Allow to rise until doubled. Bake for 30 minutes or until internal temperature is 200 degrees. Exterior should be browned, and loaf should sound hallow when tapped.

RUSTIC COUNTRY LOAF

2 cups warm water
2 tablespoons yeast
2 teaspoons salt
4 ½ to 5 cups flour

Recipe for class:
1 cup water
1 packet rapid rise yeast
1 tablespoon sugar
1 teaspoon salt
2 ½ cups flour

Combine the water, yeast and 1½ cups of the flour in a large bowl. Mix well. Add the salt and enough flour for the dough to come together. With your hands, work the ingredients together until the dough holds its shape. Place the dough on a lightly floured surface and knead until it is smooth and elastic, about 5 minutes. If the dough becomes sticky while you are kneading it, sprinkle on a bit more flour. Dough should be soft and a little tacky. Transfer the dough to a lightly oiled 2 quart bowl. Cover the bowl with plastic wrap or a kitchen towel and let it rest until doubled, about 30 minutes. Preheat oven to 425 degrees. When dough has risen, place it on a lightly floured surface. Turn dough over to lightly cover with flour on all sides while maintaining a round loaf shape. Place on a baking sheet and allow it to rise until doubled. (Alternately, the dough can be shaped into two baguettes). Bake for about 30 minutes (depending on size and shape of loaf/loaves) until golden and hollow sounding when tapped (200 degrees internal temperature).

Essential Ingredients for Bread Making:
o Water: should be about 100 degrees (think of how a nice hot tub would feel—no need to take the temperature with a thermometer). Tap water should be warm enough—no need to microwave. If water is too cold, yeast will not be activated or will take a long time to rise. If water is too hot, yeast will be killed and bread will not rise at all (for this reason, it is better to err on the cool side than the hot side). Sometimes milk is used in place of water for a softer dough (due to the fat content).
o Yeast: it is alive! The way yeast works is that it eats the flour and releases gasses, which are then trapped by the dough in the form of little bubbles. It can get quite expensive when bought in packets. I buy mine at costco. It is about $3 for a large bulk package (I think it might be a pound, can’t really remember). I store it in a tupperware container in the freezer. It should keep for about a year. There are two things that activate yeast, moisture and heat. If you’re not sure if your yeast is good, make sure you “proof” it before adding the rest of the ingredients. Combine yeast and warm water (can also add a little sugar and flour to this mixture). If it does not bubble after about 5 minutes, throw it away and get new yeast. A packet of yeast is 2 ¼ teaspoons. A tablespoon is 3 teaspoons. Most of my recipes call for a tablespoon of yeast, but a packet can be substituted with not much effect on the finished product. Rapid rise yeast will work more quickly, but may not produce as much flavor as traditional yeast. There are lots of different kinds of yeasts. Dry, cake, commercial, wild…but class time does not really allow for an in-depth discussion.
o Flour: bread flour has a higher protein level and will make for chewier bread. All purpose flour can be used when a softer, more cake-like crumb is desired. Whole wheat flour can be substituted for half of the all purpose flour in most recipes. If you add more than half whole wheat, it will make for a denser bread, and additional gluten will need to be added. Flour is what gives bread its structure. The same four ingredients (water, yeast, salt, and flour) can produce many different loaves of bread depending on the amount of flour added. A really loose bubbly loaf (like ciabatta) can be made by adding less flour. A little more flour will yield a rustic country loaf. More flour will allow for more shape (like a baguette), and still more flour will allow for a lot more shape (such as pizza or pita bread). Too much flour will make the bread hard, dense, and yucky!
o Salt: in addition to providing flavor, this acts to counter the yeast and keep it from over-rising. If added directly to the yeast it can damage or kill it. For this reason, it is often added toward the end of the mixing process. There is one region in Italy (Florence?) that does not use salt in their bread. It dates back to a time when it was heavily taxed. Salt is not necessary for baking bread, but it would taste kind of funny without it.
o Sugar: is NOT a necessary element in bread making. It can provide more food for the yeast and cause it to rise more quickly. It also adds sweetness to the bread, obviously.
o Fat: is NOT a necessary element in bread making, but it can produce more tender bread. Doughs that have butter or oil added are called enriched doughs. Egg bread, white sandwich bread, and dinner rolls are examples of enriched bread. Classic French baguettes, on the other hand, with a crisp crust and chewy interior contain no fat.

Essential Steps in Bread Making:
o Mixing: begin by mixing together the wet ingredients, the yeast, and some of the flour. Add the salt and enough flour for it to hold together.
o Kneading: add more flour by kneading the dough by lifting it and folding it in half with the heel of your hand (demonstration). This is an important step since this is when the gluten strands are developed. The gluten strands are what stretch and capture the gas that the yeast releases when it eats the flour. At the end of kneading, the dough should be smooth, elastic, and a bit on the tacky side. One common mistake in bread making is adding all of the flour called for in a recipe. The result is a tough, dense ball of dough that is hard to shape and is too heavy to rise. Rather, just enough flour should be added to keep it from sticking to the work surface. The dough should still be soft and feel kind of like a baby’s cheeks.
o First rise: this rise should generally be done more slowly and at a lower temperature. It is important to let the dough double, but not go more than double. The first rise can be done overnight in the refrigerator. The cooler the temperature, the longer it will take to rise. The first rise is usually done in an oiled bowl.
o Shaping the dough: the same dough can yield many different results depending on how it is shaped. For example, the challah bread (Jewish egg bread) can be shaped into dinner rolls, a braided loaf, or rolled and cut into cinnamon rolls. This is what makes artisan bread so pretty and unique. There is a lot of information on the internet about different ways to shape and bake bread.
o Second rise: after the dough is shaped, it goes through its second rise. This process should usually be quicker and at a warmer temperature. Make sure the dough doubles again, but does not “over proof” by getting bigger than double. The end result will taste a little sour and have a weird shape/texture.
o Baking: the bread gets a third rise called “oven-spring” when it is first put into the oven before it forms a crust and sets. Some professional ovens have steam injectors that keep the outside of the bread moist longer so that it can get a better oven spring and develop a thinner, crispier crust. This can be done at home by throwing ice cubes on the oven floor or by spraying the walls of the oven with a spray bottle filled with water. Most bread should be baked at a high temperature for the best result. There are a few exceptions, though, like the challah bread which has eggs and sugar which are prone to burning.
o Cooling: bread should cool before being sliced for the best texture, although sometimes it smells so good that it is hard to resist cutting into a nice, hot, crispy loaf!

Chicken

2009-10-13T14:07:00.001-07:00

BRAISED CHICKEN WITH TOMATO SAUCE
1 tablespoon olive oil
3 to 4 pound whole chicken, cut into 8 pieces
1 yellow onion, diced
2 cloves garlic, thinly sliced
8 oz mushrooms, halved (optional)
1 zucchini, halved lengthwise and sliced diagonally
1 28-ounce can diced tomatoes
Salt and pepper to taste

Heat oil in a deep 12 inch pan over medium heat. Add chicken in batches and brown, 1-2 minutes per side. Transfer chicken to plate. Add onion, and cook until translucent, about 5 minutes. Add garlic, and cook until fragrant, about 30 seconds. Add mushrooms and zucchini, and cook until tender, about 5 minutes. Return chicken to pan. Cover with diced tomatoes. Add additional water, if necessary, so that chicken is covered at least half way with liquid. Bring to a boil, and then reduce to a simmer. Cover and let simmer until chicken is cooked through, about 30 minutes.

ROASTED CHICKEN AND ROOT VEGETABLES
3 to 4 pound whole chicken, washed and patted dry
¼ cup canola oil
2 tablespoons herbs (such as parsley, sage, rosemary, and/or thyme)
½ teaspoon salt
3 pounds red potatoes, cut into 1-inch dice
2 yellow onions, peeled and cut into eighths
1 pound baby carrots
10 cloves of garlic, peeled

Preheat oven to 375 degrees. Mix oil with herbs and salt in a small bowl. Toss root vegetables with ½ of oil/herb mixture and place on parchment lined baking sheet (add additional oil if necessary to lightly coat). Place a cooling rack on another baking sheet. Place chicken on rack. Starting at neck cavity, work your fingers between skin and breast meat. Spread with herbed oil. See demonstration. Bake chicken and root vegetables for about 45 minutes, or until potatoes are golden and tender and thermometer inserted into thickest part of chicken thigh reads 180 degrees. Put chicken on platter and surround with vegetables.

GRILLED CHICKEN FAJITAS WITH BLACK BEANS, TOMATOES, AND CORN
1 pound boneless skinless chicken breast
Juice of 2 limes
½ cup chopped cilantro
2 tablespoons canola oil
Salt and pepper to taste
2 yellow onions, cut into eighths
1 can black beans, rinsed and drained
1 cup corn, cooked
2 tomatoes, diced
1 red onion, diced
½ cup chopped cilantro
Juice of one lime
Salt and pepper to taste
1 package corn tortillas

Combine chicken with next 5 ingredients in large bowl. Let marinate at room temperature for 30 minutes. Grill chicken and onions until charred and cooked through. Cut chicken into strips. Discard marinade. Meanwhile, heat black beans in sauce pan with a little water. Add next six ingredients. Cook just until warm. Heat tortillas in nonstick pan over medium heat. Wrap in foil until ready to use. Assemble fajitas.

CHICKEN CURRY
1 tablespoon canola oil
2 pounds boneless skinless chicken thighs, cut into strips
3 carrots, peeled and sliced diagonally
1 yellow onion, cut into 1 inch pieces
2 potatoes, peeled, quartered, and sliced
3 tablespoons curry powder (more or less to taste)
1 tablespoon sugar
1 14-ounce can coconut milk
Salt to taste

Heat oil in large sauté pan over medium heat. Add chicken, and cook until browned and cooked through. Add carrots, onion, and potatoes. Cook until tender. Add remaining ingredients. Heat until warm and all vegetables are tender. Adjust seasoning with salt. Serve over steamed rice. Variation: add additional vegetables, if desired.

November Class Schedule

2009-10-09T21:13:00.001-07:00

Mexico

2009-10-09T21:09:00.000-07:00

BREAKFAST BURRITOS
8 eggs
¼ cup milk
¼ tsp salt
¼ tsp pepper
Nonstick spray
8 slices low fat Monterey jack cheese
8 whole wheat tortillas
2 avocados, peeled, pitted, and sliced
Low fat sour cream
Hot sauce, if desired

Beat the eggs, milk, salt, and pepper together with a wire whisk in a medium bowl. Lightly coat a large nonstick pan with nonstick spray and set over low heat. Add beaten eggs and cook until set, stirring occasionally. Meanwhile, heat tortillas wrapped in damp paper towels in microwave until warm and soft, about 30 seconds (do not overcook or tortillas will get tough). To assemble, place one tortilla on a flat surface. Put one slice of cheese in the middle. Top with hot eggs, ¼ of an avocado (sliced), a little sour cream, and a dash of hot sauce. Fold two opposite ends toward the center. Starting with one of the remaining sides, roll up tortilla to form burrito. Repeat with remaining ingredients. Variations: try adding fresh salsa, cooked hash browns, bacon, sausage, or chorizo.

TORTAS
2 avocados
Juice from 1 lime
2 roma tomatoes, diced
½ cup chopped cilantro
¼ red onion, finely diced
8 bolillos (or other sandwich rolls)
2 cans fat free refried beans
Meat from 1 rotisserie chicken
Low fat sour cream
1 head romaine, thinly sliced

Make guacamole by mashing avocados in a medium bowl. Add lime juice, tomatoes, cilantro, and onion. Mix to blend and season with salt. Cut bolillos in half lengthwise. Warm beans and chicken in microwave separately. Spread cut side of bottom piece of each roll with 1/8 of the refried beans. Top with 1/8 of the chicken. Add a dollop of sour cream and guacamole, and top with shredded lettuce. Place top half of roll on top of lettuce and serve.

FISH TACOS
2 pounds tilapia, or other white fish
4 roma tomatoes, diced
1 red onion, finely diced
½ cup chopped cilantro
Juice of 2 limes
1 jalapeno, finely chopped, if desired
½ head green cabbage, finely sliced
12 small corn tortillas

Preheat oven to 400 degrees. Place tilapia on a parchment lined baking sheet and sprinkle with salt and pepper. Bake until opaque and cooked through, about 10 minutes (depending on thickness). Gently flake apart or cut into bite size pieces. Toss fish in a large bowl with tomatoes, onion, cilantro, lime juice, and jalapeno. Season to taste with salt and pepper. Heat tortillas, one at a time, in a small nonstick skillet over medium-high heat until warm and browned in spots. Fill each tortilla with fish mixture and shredded cabbage. Serve immediately. Variations: use lettuce instead of cabbage; add mayonnaise to salsa ingredients to make a creamier sauce.

SUNDAES WITH CINNAMON SUGAR CRISPS
14 ounce can coconut milk
¾ cup brown sugar
4 tablespoons butter, room temperature
2 tablespoons sugar
2 tablespoons cinnamon
4 small flour tortillas
Low fat vanilla ice cream

Preheat oven to 400 degrees. Mix coconut milk and brown sugar in a small saucepan over medium high heat and bring to a boil. Continue to cook, stirring often, until mixture is slightly thickened, about 20 minutes. Meanwhile, prepare tortilla crisps. Mix together butter, cinnamon, and sugar in a small bowl. Spread tortillas on one side with butter mixture. Cut each tortilla into 8 triangles (like a pizza). Place tortilla wedges in a single layer, butter side up, on a baking sheet. Bake until crisp, golden, and puffed in spots, about 10 minutes. Let cool slightly. Put a scoop of ice cream in each cup or bowl. Drizzle with warm caramel sauce. Decoratively stick a couple cinnamon-sugar crisps into each scoop of ice cream. Variation: sprinkle with toasted coconut.

Cooking with Kids--Autumn Meals

2009-09-27T12:32:00.000-07:00

APPLE CINNAMON PANCAKES
2 ½ cups buttermilk
2 eggs
¼ cup canola oil
¼ cup brown sugar
1 ½ cups quick oats
1 ½ cups grated apple
1 ½ cups flour
1 teaspoon baking soda
1 teaspoon baking powder
1 teaspoon salt
1 tablespoon cinnamon

In a large bowl, mix together buttermilk, eggs, oil, sugar, oats, and apple. Gently mix in flour, baking soda, baking powder, salt, and cinnamon all at once. Use a ¼ cup to drop batter onto a nonstick pan set over medium heat. When underside is golden and bubbles appear, flip over and cook until golden on the other side, about 1-2 minutes per side.

PEAR AND SWEET ONION QUESADILLAS
2 tablespoons olive oil
2 sweet onions, peeled, halved, and thinly sliced
1 tablespoon brown sugar
2 pears, thinly sliced (pears should be ripe, but still firm)
8 ounces low fat Swiss cheese, sliced or grated
8 tortillas (green spinach-flavored tortillas would be pretty)

Heat oil over medium heat in a large sauté pan. Add onion and cook until caramelized, about 30 minutes. Add brown sugar. Season to taste with salt and pepper. At this point, onions should resemble a chunky jam. Spread half of each tortilla with onion jam. Top with a thin layer of Swiss cheese. Top with a single layer of pear slices. Fold tortilla in half and cook in a nonstick skillet until heated through and cheese is melted. Cut into wedges and serve immediately.

CRISPY CHICKEN FINGERS AND PARMESAN POTATO WEDGES
3 pounds boneless skinless chicken tenderloins
1 cup buttermilk
½ teaspoon salt
¼ teaspoon pepper
2 cups crushed potato chips
4 large russet potatoes, cut lengthwise into ½-inch-thick wedges
¼ cup canola oil
½ cup grated parmesan
1 teaspoon garlic powder

1 pound baby carrots
Low fat ranch dressing

Preheat oven to 375 degrees. Line two baking sheets with parchment paper. Put tenderloins in a gallon zip lock bag with buttermilk, salt, and pepper. Marinate 30 minutes. Meanwhile, place potato wedges, oil, parmesan, and garlic in a zip lock bag. Shake to coat evenly. Place potato wedges in a single layer on baking sheet. Bake until crisp and golden on the outside and tender on the inside, about 45 minutes. Place crushed chips in a shallow bowl. Remove chicken from buttermilk and coat with crushed chips. Place in a single layer on remaining baking sheet. Bake until golden and cooked through, about 30 minutes. Serve chicken fingers, potato wedges, and baby carrots with ranch dressing for dipping.

PUMPKIN CUPCAKES
2 eggs
1 cup canned pure pumpkin
1 cup brown sugar
½ cup canola oil
1 ½ cups flour
1 ½ teaspoons baking powder
½ teaspoon salt
1 teaspoon cinnamon
1 teaspoon nutmeg
1 teaspoon ginger
Powdered sugar for dusting

Preheat oven to 350 degrees. Place paper liners in 12 muffin cups. In a large bowl, whisk together egg, pumpkin, sugar, and oil. Gently stir in flour, baking powder, salt, cinnamon, nutmeg, and ginger all at once. Fill cups 2/3 full with batter. Any additional batter can be baked in additional muffin cups or in a small, greased loaf pan. Bake until firm to the touch, about 20 minutes. Dust with powdered sugar just before serving.

Pork

2009-09-27T12:31:00.000-07:00

PHILLY CHEESE “STEAK” SANDWICHES
2 to 3 pounds boneless country style pork ribs
3 cloves garlic
½ teaspoon salt
2 cups water
2 tablespoons olive oil
2 yellow onions, halved and cut into ¼ inch thick slices
1 red bell pepper, cut into ¼ inch thick slices
1 green bell pepper, cut into ¼ inch thick slices
8 ounces mozzarella, thinly sliced or grated
8 sandwich rolls or hamburger buns

Cut meat up into 1-inch chunks. Place in medium pot, and add whole garlic cloves, salt, and water. Bring to a boil, reduce heat to low, and cover. Cook until pork is tender, about 1 ½ hours. Remove pork from pot and shred with a fork or your fingers. Meanwhile, place olive oil in a large sauté pan over medium high heat. Add onions and peppers. Season lightly with salt and pepper. Cook until onions and peppers are tender. If desired, heat rolls in the microwave or oven. To assemble sandwiches, divide pork evenly among the 8 rolls. Top with cheese and then pepper-onion mixture. Variations: try Swiss cheese and mushrooms or cheddar and broccoli.

PORK CHOPS AND APPLESAUCE
2 pounds pork chops
2 cups milk
2 teaspoons salt
3 cups bread crumbs
3 tablespoons olive oil
3 pounds apples, peeled, cored, and diced
3 tablespoons water
3 tablespoons sugar

Place pork chops in a large bowl with milk and salt. Let sit at room temperature 30 minutes while preparing apples. Place apples, water, and sugar in a medium saucepan. Simmer until apples are tender, about 20 minutes. Mash with a fork or potato masher to desired consistency. Add additional water if mixture seems dry. Meanwhile, heat olive oil in a large sauté pan over medium-high heat. Remove pork chops from milk and coat with bread crumbs. Panfry in batches until just cooked through, about 4 minutes per side, depending on thickness (thermometer should read 160). Do not overcook. Serve pork chops with apple sauce. Variations: add herbs to breadcrumb mixture (such as thyme, sage, and/or rosemary); add spices to apples (such as cinnamon, allspice, nutmeg, and/or cardamom).

ROASTED PORK TENDERLOIN
1 pound baby carrots
2 pounds red potatoes, cut into wedges
2 tablespoons canola oil
Salt and pepper to taste
2 pounds pork tenderloin
1 tablespoon canola oil
1 yellow onion, diced
2 cloves garlic, minced
1 tablespoon Worcestershire sauce
1 can peaches in juice (not syrup)
1 cup ketchup

Preheat oven to 400 degrees. Toss carrots and potatoes with canola oil, salt, and pepper. Place on rimmed baking sheet and roast for 30 minutes. Add pork tenderloin to baking sheet and cook until thermometer inserted in thickest part reads 160 degrees, about 20 minutes. Meanwhile, make barbeque sauce. In a large sauce pan, heat oil over medium heat. Add onion and cook until translucent, about 5-10 minutes. Add garlic and cook until fragrant, about 30 seconds. Add remaining ingredients. Simmer 20 minutes. Puree in food processor or blender. Take care when blending hot liquids! Remove baking sheet from oven, and brush pork with barbeque sauce. Slice pork across the grain into ½ inch thick slices. Serve remaining sauce on the side.

PORK STIR FRY
2 tablespoons sugar
2 tablespoons cornstarch
¼ teaspoon white pepper
¼ cup soy sauce
2 tablespoons rice vinegar
1 pound pork butt, thinly sliced across the grain
2 tablespoons canola oil
2 cloves garlic, minced
2 teaspoons freshly grated ginger
1 bunch green onions, thinly sliced diagonally
4 ounces shiitake mushrooms, thinly sliced
8 ounces cabbage, cut into 1-inch thick strips

In a medium bowl, mix together sugar, cornstarch, and pepper. Add soy sauce, rice vinegar, and pork. Marinate for 30 minutes. In a large sauté pan over medium-high heat, add oil, garlic, and ginger and cook until fragrant, about 30 seconds. Add meat (keep the marinade in the bowl) and cook until browned, about 5 minutes. Add green onions, mushrooms, and cabbage. Cook until wilted. Add reserved marinade from bowl. Cook one minute longer, or until sauce turns clear. Serve over rice.

Italy

2009-09-06T20:38:00.001-07:00

MINESTRONE SOUP
2 tablespoons olive oil
1 yellow onion, cut into ½ inch dice
1 large carrot, cut into ½-inch dice
1 rib of celery, cut into ½-inch dice
3 garlic cloves, minced
2 zucchini, cut into ½-inch dice
¼ pound green beans, cut into ½-inch pieces
4 cups shredded green cabbage
28-ounce can diced tomatoes
4 cups chicken broth (preferably low-salt)
1 can white beans, drained and rinsed
Salt and red pepper flakes to taste
Parmesan for garnish

In a large soup pot, heat the olive oil over medium heat. Add the onion, and cook until translucent, about 5 minutes. Add the carrots, celery, and garlic and cook until carrots are crisp-tender and garlic is fragrant, about 5 minutes. Add the zucchini and green beans and cook 5 minutes longer. Add the cabbage and cook until the cabbage is wilted. Add the tomatoes, broth, and beans. Add water if there is not enough liquid. Simmer for about 15 minutes to let flavors blend. Season with salt and red pepper flakes. Garnish with parmesan. Optional: add fresh herbs (such as oregano, thyme, or basil) and/or cooked Italian sausage.

ARTICHOKE, PROSCIUTTO, AND PARMESAN SALAD WITH ITALIAN VINAIGRETTE
¼ cup red wine vinegar
½ teaspoon salt
¼ teaspoon pepper
1 tablespoon chopped fresh herbs (such as oregano, rosemary, thyme, marjoram, and/or basil—if using dried, reduce amount to 1 ½ teaspoons)
½ cup olive oil
3 romaine hearts, chopped
1 jar/can artichoke hearts, drained
4 ounces prosciutto, cut into ½ inch thick strips
2 ounces parmesan, shaved with a vegetable peeler
2 tablespoons pine nuts, toasted

In a small bowl, whisk together dressing ingredients (vinegar through olive oil). Combine romaine, artichoke hearts, prosciutto, and parmesan in a large bowl. Drizzle with some of the dressing, and gently toss to coat, adding additional dressing as desired. Sprinkle with pine nuts. Serve immediately.

MUSHROOM RISOTTO
3 tablespoons olive oil
1 yellow onion, diced
8 ounces crimini mushrooms, sliced
2 cloves garlic, minced
1 ½ cups Arborio rice
6 cups chicken broth, warm
Salt and pepper to taste
1 ounce parmesan cheese, grated

In a large 2-inch deep skillet, heat oil over medium heat. Add onions and cook until translucent, about 5 minutes. Add mushrooms and cook until they are tender and begin to release some juices. Add garlic and cook until fragrant, about 30 seconds. Add rice and one cup of warm broth. Stir and simmer until broth is almost absorbed. Add another cup of broth. Continue stirring and adding more broth until rice is tender and creamy, about 20-30 minutes. Make sure that the broth is almost absorbed before adding the next cup. Not all 6 cups of broth may be needed. When the rice is tender, stir in the parmesan cheese. Season to taste with salt and pepper.

PASTA WITH FRESH TOMATO SALSA
4 cloves garlic
1 teaspoon salt
2 tablespoons olive oil
2 pounds cherry tomatoes, halved
¼ cup thinly sliced basil, plus more for garnish, if desired
1 pound pasta, cooked according to package directions
1 cup grated asiago cheese (Romano or parmesan may be substituted)

Flatten each clove of garlic by pressing the heel of your hand on the flat side of a chef knife (see demonstration). Chop garlic coarsely. Sprinkle salt over garlic. Using the blade of a chef knife, ground the garlic into a paste. The motion is like spreading peanut butter on a slice of bread (see demonstration). Put garlic paste in a large bowl. Stir in olive oil. Add cherry tomatoes and basil, and toss to coat. Add cooked pasta (small shells would be a nice shape). Garnish with grated cheese and fresh basil.

HAZELNUT BISCOTTI
8 ounces chopped hazelnuts, toasted and peeled with a kitchen towel
¾ cup sugar
2 cups flour
1 tablespoon baking powder
½ teaspoon salt
2 eggs
1 teaspoon vanilla extract

Preheat oven to 350 degrees. Line a baking sheet with parchment paper. Combine ½ cup hazelnuts and sugar in a food processor. Process until hazelnuts are finely ground. Add flour, baking powder, and salt, and pulse a couple times to mix. Add eggs and vanilla, and pulse just until moist clumps form. Add remaining hazelnuts and pulse just until a ball of dough is formed. Do not over mix. Divide dough in half. Form each half into a 10x2x1 inch log and place logs at least 2 inches apart on baking sheet. Bake until golden and slightly firm, about 30 minutes. Coo1 for about 10 minutes on baking sheet. Then, transfer logs to a cutting board and slice crosswise into ½ inch thick slices using a serrated knife. Return biscotti to baking sheet, cut side down. Bake until crisp and golden, about 25 minutes. Cool to room temperature (biscotti will harden as they cool). Serve with coffee.

Week of Dinners

2009-09-02T20:09:00.000-07:00

*All recipes should make enough to feed a family of 4.*
MONDAY:
ROASTED CHICKEN AND RICE
1 whole chicken
2 cups rice
4 cups chicken broth
1 pound broccoli
Salt and pepper

Preheat oven to 375 degrees. Clean chicken inside and out. Pat dry. Sprinkle with salt and pepper or other seasoning, if desired. Place on a cooling rack set in a rimmed baking sheet or in a roasting pan. Bake until internal temperature reaches 165 degrees in thickest part of breast and thigh, about 45 minutes to an hour. Tent lightly with foil. Let rest 10-15 minutes. Meanwhile prepare rice according to package directions using broth instead of water. Cook broccoli in a steamer basket set in a pan with ½ inch of water. Steam until broccoli is bright green and crisp-tender. Season with salt and pepper. Remove chicken from bones and serve with rice and broccoli. Save extra chicken for Tuesday’s dinner and extra rice for Wednesday’s dinner.

TUESDAY:
MEXICAN “LASAGNA”
24 corn tortillas
1 pound grated low fat Monterey jack cheese
2 cans black beans, rinsed and drained
2 cups shredded chicken
1 pound frozen corn
1 large can enchilada sauce (or more if desired)

Preheat oven to 375 degrees. Spread 9x13 baking dish with enough enchilada sauce to lightly coat bottom. Place 6 small corn tortillas on bottom of pan, overlapping slightly. Cut tortillas in half, if desired, to fit better in pan. Top with one fourth of cheese, one third of beans, one third of chicken, one third of corn, and a drizzle of enchilada sauce. Repeat layers two more times. Top with tortillas, sauce, and then cheese. Bake until cheese is melted and casserole is warm throughout.

WEDNESDAY:
SHRIMP FRIED RICE
3 tablespoons canola oil
4 cups day-old cooked rice
1 pound mixed vegetables
3 cloves garlic, minced
1 tablespoon freshly minced ginger
1 pound raw shrimp
2 tablespoons soy sauce (or more to taste)

Heat canola oil in large nonstick skillet over medium high heat. Add rice, vegetables, garlic, and ginger. Cook until heated through. Add additional canola oil if necessary. Add shrimp and cook just until opaque—do not overcook. Drizzle with soy sauce and mix to distribute evenly. Add additional soy sauce to taste, if desired. Also, hot chili paste would make a nice addition to spice up the dish.

THURSDAY:
LONDON BROIL
8 russet potatoes
2 tablespoons olive oil
1 pound zucchini, cut lengthwise and sliced crosswise
2 to 3 pound London broil

Preheat oven to 375 degrees. Pierce potatoes with a knife in several spots. Place on a foil-lined baking sheet (this makes clean up easier). Bake until tender, about one hour (depending on size of potatoes). When potatoes have about 20 minutes left, toss zucchini with olive oil, salt, and pepper. Spread on another foil lined baking sheet. Bake until browned and tender, about 20 minutes. Remove potatoes and zucchini from oven, and turn on broiler. Transfer potatoes to a plate and zucchini to a bowl. Cover with foil to keep warm. Put London broil on baking sheet used for potatoes. Sprinkle with salt and pepper. Broil until desired doneness is reached, about 8 minutes per side for medium. Slice thinly across the grain. Save extra steak and 4 potatoes for Friday’s dinner.

FRIDAY:
STEAK AND POTATO SOUP
¼ cup butter
¼ cup flour
6 cups low fat milk
1 pound cooked steak, cut into bite size pieces
4 baked potatoes, peeled and diced
1 pound frozen green beans
1 cup grated low fat cheddar cheese
1 cup low fat sour cream
4 green onions, thinly sliced
1 teaspoon salt
1 teaspoon pepper
4 slices turkey bacon, cooked crisp and chopped (optional)

Melt butter in large soup pot. Add flour and stir until smooth. Gradually add milk, and cook until thickened a little. Add remaining ingredients and cook until warm and cheese is melted. Adjust salt and pepper to taste. Garnish with bacon crumbles, if desired.

DESSERT FOR THE WEEK:
MACAROONS
4 egg whites
¼ cup sugar
1 teaspoon vanilla
3 cups sweetened flaked coconut

Preheat oven to 300 degrees. Line two baking sheets with foil or parchment paper. Lightly coat with nonstick spray. In a large bowl, mix together egg whites, sugar, and vanilla. Add coconut and mix until combined. Drop by teaspoonfuls onto prepared baking sheet. Bake until golden, about 10-15 minutes.

SHOPPING LIST
1 whole chicken
1 pound raw shrimp
2 to 3 pound London broil
turkey bacon (optional)
1 head garlic
Fresh ginger
4 green onions
8 russet potatoes
1 pound zucchini
1 pound broccoli
1 pound frozen corn
1 pound mixed vegetables
1 pound frozen green beans
1 pound grated low fat Monterey jack cheese
1 cup grated low fat cheddar cheese
1 cup low fat sour cream
24 corn tortillas
4 cups chicken broth
2 cans black beans
1 large can enchilada sauce (or more if desired)
3 cups sweetened flaked coconut

PANTRY ITEMS
Rice
Salt
Pepper
Canola oil
Olive oil
Soy sauce
Butter
Flour
Milk
Eggs
Sugar
Vanilla

Cooking with Kids--Easy Dinners

2009-09-02T20:08:00.001-07:00

MINI PIZZA FACES
6 whole-grain English muffins
1 jar natural spaghetti sauce (no corn syrup!)
8 ounces skim mozzarella, grated
Sliced olives
Cherry tomatoes, cut in half
Bell pepper strips
Sliced mushrooms
Small broccoli florets
Peas

Preheat oven to 375 degrees. Split each English muffin in half and place, cut side up, on a baking sheet. Spread each muffin with spaghetti sauce and top with cheese. Using vegetables, create a face on each English muffin. Bake until cheese is melted, about 5 to 10 minutes.

MINI TUNA POT PIES
12 ounce package biscuit dough
¼ cup butter, margarine, or canola oil
1/3 cup flour
2 cups milk
2 cups mixed vegetables
12 ounces tuna, drained
½ teaspoon salt, or more to taste
¼ teaspoon pepper
4 ounces reduced-fat cheddar cheese, grated

Preheat oven to 375 degrees. Lightly coat 8 muffin cups with nonstick spray. Flatten each biscuit into a circle big enough to cover the bottom and sides of a muffin cup. Meanwhile, melt the butter in a medium saucepan. Stir in the flour. Gradually add milk and cook until bubbling and thickened. Add vegetables, tuna, salt, and pepper. Fill each biscuit-dough-lined muffin cup with tuna mixture (there may be extra tuna mixture). Sprinkle with cheese. Bake until crust is crisp, filling is bubbling, and cheese is melted, about 15-20 minutes.
Variations:
• use chicken, ham, or beef instead of tuna
• use canned chili instead of tuna mixture
• make your own biscuit dough using whole-wheat flour
• top muffin cups with more biscuit dough instead of cheese

MINI ROAST BEEF WRAP UPS
1 package refrigerated pizza dough
about ¼ cup barbeque sauce
8 ounces thinly sliced roast beef
8 thin slices reduced-fat Swiss cheese
8 ounces frozen green beans, thawed

Preheat oven to 375 degrees. Unroll the pizza dough and cut it into 8 rectangles. Spread each rectangle with barbeque sauce, leaving a ½ inch border around the edges. Top each rectangle with a slice or two of roast beef (divide evenly among rectangles). Top with Swiss cheese and green beans. Roll up and seal lengthwise. Place on a baking sheet and bake until crust is golden, cheese is melted, and filling is warm, about 10-15 minutes.

MINI CRUNCHY MEATLOAVES
1 ¼ pound ground turkey
¼ cup old fashioned oats
2 tablespoons barbeque sauce
½ teaspoon salt
¼ teaspoon pepper
½ cup grated Monterey jack cheese
½ cup frozen peas, thawed
1 egg, beaten
2 cups cornflakes, crushed

Preheat oven to 375 degrees. Line a baking sheet with foil and lightly coat with nonstick spray. In a large bowl, combine turkey, oatmeal, barbeque sauce, salt, and pepper. If mixture seems too dry, an egg can be added. Cover work surface with plastic wrap. Divide turkey mixture into 8 equal parts and flatten into patties. In the center of each patty, place one tablespoon of cheese and top with one tablespoon of peas. Fold up edges of each patty to enclose filling and form a miniature loaf. Roll each loaf in beaten egg and then in cornflakes. Place on prepared baking sheet and bake until golden and cooked through, about 15-20 minutes. Serve with mashed potatoes.

October Schedule

2009-09-02T20:05:00.000-07:00

Cooking with Kids--Packing a Healthy Lunch

2009-08-19T21:20:00.000-07:00

SNACK MIX
air-popped popcorn
pretzels
whole wheat crackers

Combine equal amounts of each in small ziplock baggies.

TRAIL MIX
peanuts or other type of nut
raisins or other dried fruit
cheerios
m&m’s or chocolate chips

Combine equal amounts of each in small ziplock baggies.

PEANUT BUTTER AND FRUIT SANDWICH
2 slices whole grain bread
peanut butter
fresh fruit such as strawberries, bananas, blueberries, raspberries, peaches…
honey

Spread each slice of bread with peanut butter. Arrange fruit in a single layer on one side. Drizzle with honey. Top with other slice of bread, peanut butter side down. Cut into triangles.

TURKEY WRAP
1 whole wheat tortilla
1 tablespoon light mayonnaise
2 slices Swiss cheese
2 slices turkey breast
1 lightly packed handful rinsed baby spinach leaves

Spread tortilla with mayonnaise. Top with cheese, turkey, and spinach leaves. Roll up and secure with a toothpick or wrap tightly with plastic wrap.

ENERGY BARS
3 cups puffed whole grain cereal
½ cup nuts or seeds (almonds, walnuts, cashews, peanuts, sunflower seeds, pumpkin seeds, flaxseeds…)
½ cup dried fruit (raisins, apricots, cranberries, blueberries, apples, dates…)
½ cup creamy peanut butter
½ cup honey

Preheat oven to 350 degrees. Lightly grease a 9x9 inch pan with nonstick spray. Combine cereal, nuts, and fruit in a large bowl. Heat peanut butter and honey in a small saucepan over low heat. Stir and cook until boiling. Continue to boil for 1 minute longer. Pour over cereal mixture. Mix until cereal is coated. Pat into pan and press firmly. Bake until golden around the edges, about 10 minutes. Cool completely. Cut into bars.

HEALTHY OATMEAL COOKIES
1/3 cup vegetable oil
2/3 cup brown sugar
1 large egg
1 teaspoon vanilla
1 teaspoon baking powder
½ teaspoon cinnamon
½ cup whole-wheat flour
½ cup all-purpose flour
½ cup old fashioned oats
½ cup raisins

Preheat oven to 350 degrees. Combine first four ingredients in medium bowl. Add remaining ingredients in order listed, stirring to combine. Spoon dough onto cookie sheet and bake until golden, about 15 minutes.

HEALTHY LUNCH IDEAS
Fruit:
raisins
banana
strawberries
grapes
apple slices
peach
nectarine

Vegetable:
baby carrots with low-fat ranch
celery sticks with peanut butter or cream cheese
broccoli florets with hummus

Grains:
whole grain bread
snack mix
mini whole wheat bagel
whole grain crackers

Protein:
turkey
lean ham
trail mix
almonds
peanuts/peanut butter
tuna

Dairy:
string cheese
cottage cheese with ranch
yogurt with blueberries or granola
sliced cheese to serve with crackers and turkey

Beverage:
water bottle from freezer
milk
vegetable juice

Dessert:
energy bars
oatmeal cookies
trail mix

As a serving suggestion, purchase reusable plastic containers that have multiple compartments. Arrange crackers, cheese, turkey, celery, peanut butter, grapes and an oatmeal cookie in compartments.
A frozen water bottle works well to keep lunches cool and provides a refreshing drink at lunchtime.
Yogurt can be divided into smaller containers and frozen ahead of time. It will be thawed by lunch.
Buy food in larger quantities and make single servings yourself with snack size baggies.

HEALTHY BREAKFAST IDEAS

VEGGIE SCRAMBLE
4 eggs
1 teaspoon olive oil
½ cup frozen corn
½ cup diced tomatoes
½ cup veggies such as zucchini, broccoli, onions, peppers, green beans
¼ cup low fat cheese, grated.

Beat eggs in bowl. In nonstick skillet, cook corn, tomatoes, and veggies in olive oil until soft and warm, about 3-5 minutes. Pour eggs over. Mix with spatula. Cook until eggs are set, stirring occasionally. Sprinkle with cheese. Serve warm with whole grain toast.

WAFFLED HAM AND CHEESE
2 slices whole grain bread
1 slice lean ham
1 slice low fat cheese
nonstick spray

Preheat waffle maker. Place one slice of bread on work surface. Top with ham, cheese, and remaining slice of bread. Spray waffle maker with nonstick spray. Place sandwich in waffle maker. Close and let cook until crisp, about 4-5 minutes. Serve with a cup of fresh fruit.

BAKED OATMEAL
1 cup oats
½ cup dried fruit
2 cups milk
1 egg
¼ cup sugar

Preheat oven to 350 degrees. Coat 4 small oven-safe custard cups with nonstick spray. Mix together oats and fruit. Divide evenly among cups. Whisk together remaining ingredients. Divide evenly among cups. Bake until just set in center, about 30-35 minutes. Can be made ahead. Cool completely. Refrigerate until ready to eat. Re-warm in oven or microwave.

FRUIT AND YOGURT PARFAITS
8 oz low fat vanilla yogurt
½ cup frosted shredded wheat, crumbled
½ cup fresh fruit such as strawberries, nectarines, kiwis, blueberries

In small glass bowls or drinking glasses, layer yogurt, cereal, and fruit.

BREAKFAST BURRITOS
4 eggs
¼ cup milk
salt and pepper to taste
4 slices turkey bacon, cut crosswise into ½ inch strips
4 ounces low fat cheese, grated
4 whole wheat tortillas

Whisk eggs, milk, salt, and pepper in bowl. In a medium nonstick skillet, cook turkey bacon until crisp. Add egg mixture to pan and cook until set, stirring occasionally. Meanwhile, warm tortillas in a large nonstick skillet. Divide egg mixture evenly among tortillas, and sprinkle with cheese. Wrap up and serve warm. Can be made ahead and re-warmed. Other additions include mushrooms, salsa, cilantro, or veggie.

Nutritious and Delicious III

2009-08-19T21:18:00.000-07:00

All recipes will make about 8 servings.

HERBED CRAB CAKES WITH MIXED GREENS
1 pound canned crabmeat
¼ cup minced green onions
¼ cup chopped cilantro
2 eggs
2 tablespoons fresh lemon juice
Salt and pepper
2 cups dry breadcrumbs

2 tablespoons olive oil

½ cup olive oil
¼ cup lemon juice
1 tablespoon cilantro
1 tablespoon minced green onions
Salt and pepper to taste
10 ounces mixed greens

In a large bowl, mix together crabmeat, green onions, cilantro, eggs, lemon juice, salt, pepper, and 1 cup breadcrumbs. Roll into balls and flatten into patties. Coat each patty with remaining bread crumbs and place on plastic wrap lined plate. Refrigerate while making dressing. Whisk all dressing ingredients together in a large salad bowl. Top with mixed greens. Toss salad just before serving. Meanwhile, heat 2 tablespoons olive oil in large nonstick skillet over medium-high heat. Cook crab cakes until golden and cooked through, 2-3 minutes per side. Serve crab cakes on top of mixed greens.

ROASTED SALMON WITH TOMATOES AND BASIL
8 salmon fillet portions
Olive oil
Salt and pepper

1 package cherry tomatoes, quartered
¼ cup basil, thinly sliced
2 cloves garlic, minced
2 tablespoons olive oil
Salt and pepper to taste

Preheat oven to 450 degrees. Drizzle salmon fillets lightly with olive oil. Sprinkle with salt and pepper. Place on parchment lined baking sheet. Roast until salmon is cooked through, about 10-15 minutes depending on thickness of salmon. Meanwhile mix remaining 5 ingredients together. Serve over salmon.

BROWN RICE PILAF
2 cups brown rice
4 cups chicken broth
¼ cup pine nuts, optional

Cook brown rice according to package directions, using broth instead of water. Sprinkle with toasted pine nuts, if desired.

SAUTÉED GREEN BEANS
2 tablespoons olive oil
2 pounds fresh green beans, snapped into 2-inch lengths
4 cloves garlic, minced
Salt and pepper to taste

Heat oil in sauté pan over medium heat. Add green beans and cook just until crisp-tender. Add garlic and cook for 30 seconds longer. Season with salt and pepper to taste.

DARK CHOCOLATE COATED STRAWBERRIES
1 pound strawberries
6 ounces dark chocolate

Wash and pat dry strawberries. Break up chocolate into metal or glass bowl. Set bowl over pot of barely simmering water. Do not allow bowl to touch water. See demonstration. Heat chocolate just until barely melted. Dip strawberries in chocolate and place on parchment lined baking sheet. Refrigerate until set, at least 15 minutes.

SHOPPING LIST:
green onions
cilantro
2 lemons
10 ounces mixed greens
1 package cherry tomatoes
2 pounds green beans
1 pound strawberries
eggs
1 pound canned crabmeat
8 salmon fillet portions
breadcrumbs (panko is nice)
olive oil
basil
brown rice
4 cups chicken broth
¼ cup pine nuts
6 ounces dark chocolate

September Schedule

2009-08-19T21:17:00.001-07:00

Fresh Desserts

2009-07-23T14:09:00.000-07:00

NO BAKE BLUEBERRY PEACH PIE
1 cup sugar
¼ cup cornstarch
1 cup water
2 cups blueberries
2 cups peaches, peeled and sliced
1 graham cracker pie crust

Mix sugar and cornstarch together in a medium saucepan. Add water, 1 cup of blueberries, and 1 cup of peaches. Bring to a boil and cook 2 minutes longer; as mixture is heating up, gently mash fruit (mixture should turn from cloudy to clear when done). Add remaining 1 cup blueberries and 1 cup peaches. Stir lightly to coat. Transfer to a bowl and cool to room temperature (fruit will cool more quickly in a bowl than in the hot pan). Spread fruit evenly in graham cracker pie crust. Cool in refrigerator until set.
Variations:
• use different types of fruit
• use different types of crust—vanilla wafers or gingersnaps make good crumb crusts as well
(1 ½ cups crumbs, ¼ cup sugar, ¼ cup melted butter, bake at 350 for 10 minutes).

FRESH FRUIT SUNDAES
1 cup sugar
1 cup water
1 teaspoon minced fresh ginger
1 cinnamon stick
2 pounds nectarines
½ pint blackberries
½ gallon low fat frozen yogurt

Bring water, sugar, ginger, and cinnamon stick to a boil. Simmer 5 minutes and stir until sugar is dissolved. Cool to room temperature. Remove cinnamon stick. Meanwhile cut up nectarine to ½ inch dice and place in medium bowl. Add blackberries and sugar mixture to bowl. Toss lightly to coat. Spoon fresh fruit over frozen yogurt.
Variations:
• Instead of sugar, agave or honey may be used. Start with a couple tablespoons, and add more to taste.
• Try infusing the simple syrup with different flavors (instead of ginger and cinnamon): 2 tablespoons fresh lavender blossoms (strain out when the mixture comes to room temperature), your favorite tea, cloves, citrus zest (lemon, lime, and/or orange), vanilla bean (kind of pricey), or cloves.
• Use different types of fruit: pineapple and mango, strawberry and kiwi, peach and blueberry, or apricot and raspberry. Be creative and use what is ripe.

FRUIT CRISP
2 pounds fresh fruit (plums, peaches, nectarines, apricots, blackberries, blueberries, raspberries, apples, or pears)
1 cup flour
1 cup sugar
1 stick butter

Preheat oven to 400 degrees. Place prepared fruit in a 9x13 glass baking dish (if fruit seems really juicy, toss with a couple tablespoons of cornstarch). Combine flour and sugar in a small bowl. Cut in butter and mix with your fingertips until mixture is crumbly and starts to clump together when squeezed. Sprinkle over fruit. Bake until fruit is bubbly and topping is golden and crisp, about 45 minutes. Fruit filling will thicken as it cools.
Variations:
• Use different types of flour: whole wheat, cornmeal, semolina (will make topping crisper)
• Add oats, nuts, and spices to topping

FRESH FRUIT “PIZZA”
1 stick butter, room temperature
½ cup powdered sugar
2 tablespoons cornstarch
¼ teaspoon salt
1 cup flour

8 ounces cream cheese
2 cups powdered sugar

1 cup sliced strawberries
1 cup sliced kiwis

Preheat oven to 350 degrees. Mix together butter, sugar, cornstarch, salt, and flour. Roll out into a large circle on a baking sheet or pizza pan. Bake until golden and crisp, about 20 minutes. Let cool to room temperature. Meanwhile, mix together cream cheese and powdered sugar. Spread cookie with cream cheese mixture and top decoratively with strawberries and kiwis.

Corn

2009-07-23T14:08:00.000-07:00

FRESH CORN WAFFLES WITH CHILI
2 tablespoons olive oil
1 yellow onion, diced
2 cloves garlic
1 ¼ pound ground turkey
1 28 ounce can diced tomatoes
3 15-oz cans pinto beans
2 tablespoons chili powder
1 tablespoon brown sugar
Salt and pepper to taste
Grated cheddar cheese for garnish
1 cup flour
1 tablespoon sugar
1 tablespoon baking powder
¼ teaspoon salt
1 egg
1 cup milk
2 tablespoons canola oil
3 ears of corn, husked

Heat oil in large pot over medium heat. Add onions and cook until translucent, about 5 minutes. Add garlic and cook until fragrant, about 30 seconds longer. Add turkey and cook until browned. Add remaining ingredients and adjust seasoning to taste. Simmer over low heat while making waffles. In a medium bowl, combine flour, sugar, baking powder, and salt. Make a well in the center and add egg, milk, and oil. Mix gently until moistened—do not over mix. Cut the kernels off of the corn cobs. Discard cobs or save for another use. Gently fold in fresh corn kernels. Cook batter by ¼ cupfuls in a waffle maker or on a nonstick pan over medium-low heat. Top waffles (or pancakes) with hot chili and garnish with grated cheese, if desired.

SOUTHERN PANFRIED CORN
6 slices turkey bacon, cut crosswise into strips
1 yellow onion, finely diced
2 cloves garlic, minced
6 ears corn, husked and kernels cut off
3 green onions, thinly sliced crosswise

Cook turkey bacon in large nonstick skillet until browned and crispy. Add onion and cook until translucent, about 5 minutes (add 1 tablespoon canola oil if pan seems to dry). Add garlic and cook until fragrant, about 30 seconds. Add corn to pan and cook until warm and tender, about 5 minutes. Garnish with green onions.

SHRIMP AND CORN CHOWDER
2 tablespoons canola oil
1 yellow onion, finely diced
1 poblano pepper, finely diced
4 ears of corn
2 tablespoons flour
4 cups chicken broth
1 pound shrimp, peeled, deveined, and chopped

Cook onion and poblano in canola oil in large pot over medium heat until tender, about 5 minutes. Meanwhile, remove the corn husks and silk, and cut off kernels from corn cobs. Using a spoon, scrape each cob into a bowl to collect corn “milk.” Add corn and “milk” to pot. Add flour and mix until no lumps remain. Add chicken broth and cook until corn is tender and soup is slightly thickened. Add shrimp and cook just until opaque—do not overcook.

CHICKEN SOFT TACOS WITH CORN SALSA
3 ears corn
3 roma tomatoes, seeded and diced
3 avocados, peeled, seeded, and diced
1 small red onion, finely diced
1 bunch cilantro, chopped
Juice of 2 limes
Salt and pepper to taste
Corn tortillas
1 rotisserie chicken, meat removed and shredded

Remove husks and silk from corn cobs. Place corn in a large pot and cover with water. Bring to a boil and then simmer for 3 minutes. Remove corn from water. When cool enough to handle, cut kernels from cobs. In a medium bowl, combine cooled corn, tomato, avocado, onion, cilantro, and lime juice. Gently mix. Season with salt and pepper to taste. Meanwhile heat tortillas in a dry nonstick skillet until soft and lightly browned. Heat chicken in microwave. Assemble soft tacos and serve immediately.

August Schedule

2009-07-05T20:14:00.001-07:00

Around the World III

2009-06-28T15:34:00.001-07:00

RATATOUILLE
¼ cup olive oil
2 onions, diced
2 eggplants, diced (½ inch)
2 yellow squash or zucchini, diced (½ inch)
2 bell peppers, diced (½ inch)
6 garlic cloves, minced
8 plum tomatoes, diced (½ inch)
¼ cup chopped parsley
¼ cup basil
Salt and pepper to taste
1 pound penne pasta, cooked according to package directions

In a large wide-bottomed saucepan, cook onions in olive oil over medium heat until translucent, about 5 minutes. Add eggplant, squash, and peppers and cook until tender. Add garlic and cook until fragrant, about 1 minute. Add tomatoes and cook until they release their juices. Add fresh parsley and basil, and season with salt and pepper. Note: if using dried herbs, cut amount in half. Serve ratatouille over cooked penne pasta. This meal is hearty enough to serve on its own, but for added protein, some turkey or chicken Italian sausage would make a nice addition to this meal (grill or sauté and slice diagonally into ½ inch thick slices).

TAMALE PIE
3 cups yellow cornmeal or masa harina
2 teaspoons baking powder
½ teaspoon salt
¼ cup canola oil
1 ¼ cups chicken broth
1 ¼ cups hot water
2 eggs
8 ounces jack cheese
1 can diced green chiles
1 rotisserie chicken, shredded

Preheat oven to 400 degrees and coat a 9x13 pan with nonstick spray. In a medium bowl, mix together cornmeal, baking powder, and salt. Whisk in oil, chicken broth, and hot water. Whisk in eggs. Spread half of mixture on the bottom of the prepared baking pan. Top with cheese, green chiles, and shredded chicken. Spread remaining cornmeal mixture over the top. If the cornmeal is too thick, add additional water until it is the desired consistency. Bake until set and golden, about 30-40 minutes. Note: fresh corn kernels can be added to cornmeal mixture. Also, for more flavor, the chicken can be mixed with green or red enchilada sauce before layering.

VIETNAMESE SPRING ROLLS
2 tablespoons lime juice
2 tablespoons sugar
2 tablespoons soy sauce
2 tablespoons water
1 garlic clove, minced

1 package clear rice paper sheets (called spring roll wrappers)
8 ounces shrimp, cooked, peeled, and halved lengthwise
4 ounce package clear thin rice noodles, cooked according to package directions and drained well
2 cups shredded lettuce
2 carrots, peeled and cut into thin sticks (julienned)
1 english cucumber, cut into thin sticks (julienned)
1 bunch fresh cilantro, chopped

In a small bowl prepare dipping sauce by combining lime juice, sugar, soy sauce, water, and garlic. Set aside until ready to serve. Soak 1 sheet of rice paper in hot water until it softens, about 30 seconds. Place it on a plate, and put two shrimp halves in the middle of the circular spring roll wrapper. Top with noodles, lettuce, carrots, cucumber, and cilantro. Fold in two opposite sides; then roll up from one of the other sides. Place seam side down on serving platter. Serve with dipping sauce.

CALZONES
1 cup warm water
1 packet yeast (2 ¼ teaspoons)
1 tablespoon sugar
½ teaspoon salt
2 tablespoons olive oil
2 ½ to 3 cups flour

1 jar purchased sauce (tomato, alfredo, bbq…)
8 ounces grated cheese (mozzarella works well)
1 pound filling (sausage, mushrooms, zucchini…)

Combine water, yeast, sugar, salt, olive oil, and 2 ½ cups of flour in the bowl of a mixer fitted with a dough hook (or in a large bowl with a wooden spoon). Mix/knead until smooth and elastic, about 7 minutes. Add additional flour if necessary to form a dough that pulls away from the side of the bowl a little. Let rise until doubled, about 30-60 minutes. Preheat oven to 425 degrees. Divide dough into 4 balls. Let rest 10 minutes. One at a time, roll out balls into 10 inch circles. Spread half of each circle with sauce to within about an inch from the edge. Top with cheese and other fillings. Fold circle in half and pinch edges closed with fingers or the tines of a fork. Place calzones on a parchment or foil lined baking sheet and bake until crust is golden and filling is warm, about 20-30 minutes.

Cool Dinners

2009-06-25T16:25:00.001-07:00

STEAK AND WATERMELON SALAD
¼ cup olive oil
3 tablespoons lime juice
1 tablespoon honey
Salt and pepper to taste

1 pound leftover cooked steak, diced (½ inch)
2 cups diced watermelon (½ inch)
1 English cucumber, diced (½ inch)
3 romaine hearts, chopped

In a large bowl, whisk together olive oil, lime juice, and honey. Season with salt and pepper. Add steak, watermelon, cucumber, and romaine. Gently toss to coat evenly. Note: thinly sliced fresh basil would go nicely with this salad. Optional: prepare salad with spinach instead of romaine for added nutrients.

SHRIMP PO’ BOY
¼ cup light mayonnaise
½ cup finely chopped celery
2 tablespoons capers or relish
1 pound cooked, peeled shrimp
6 hot dog buns or rolls
tomato slices
avocado slices
lettuce, thinly sliced

In a large bowl, combine mayonnaise, celery, capers (or relish), and shrimp. If using large shrimp, chop first. If using salad shrimp, leave whole. Season with salt and pepper. Add fresh herbs if desired (such as parsley or chives). Divide shrimp mixture among buns or rolls. Top with tomato, avocado, and lettuce. Serve immediately.

GLASS NOODLE CHICKEN SALAD
¼ cup soy sauce
¼ cup brown sugar
¼ cup rice vinegar
½ cup canola oil
1 tablespoon grated ginger
1 garlic clove, minced

1 package very thin bean thread noodles (also known as cellophane, glass, or mung bean noodles)
1 rotisserie chicken, shredded
½ green cabbage, very thinly sliced
½ pound carrots, finely grated
½ cup coarsely chopped salted roasted peanuts
½ bunch green onions, thinly sliced

Cook noodles according to package directions. Drain and rinse with cold water. Meanwhile, whisk together soy sauce, brown sugar, vinegar, oil, ginger, and garlic in a large bowl. Add cooled noodles, shredded chicken, sliced cabbage, and grated carrots. Toss to coat evenly. Garnish with chopped peanuts and sliced green onions.

PASTA SALAD
½ cup olive oil
¼ cup red wine vinegar
2 tablespoons chopped fresh herbs (such as parsley, oregano, thyme, or basil)
Salt and pepper to taste
1 pound spiral pasta, cooked according to package directions, drained, and cooled
1 pound cooked chicken sausage, sliced
1 pound tomatoes, diced
1 pound cooked zucchini or broccoli, cut into small pieces
8 ounces mozzarella cheese, diced
½ cup sliced olives

Combine oil, vinegar, and herbs in a large bowl. Season to taste with salt and pepper. Add pasta, sausage, tomatoes, zucchini or broccoli, mozzarella, and olives. Toss lightly to coat.

Cooking with Kids--Red, White, and Blueberries

2009-06-20T14:07:00.000-07:00

RED, WHITE, AND BLUEBERRY MUFFINS
¾ cup flaked coconut
2 ½ cups flour
¾ cup sugar
2 teaspoons baking powder
½ teaspoon salt
1 egg
1 ¼ cups milk
1/3 cup canola oil
1 cup (½ pint) raspberries
1 cup (½ pint)blueberries

Preheat oven to 375 degrees. Lightly coat 12 muffin cups with nonstick spray or paper liners. Set aside. In a large bowl combine coconut, flour, sugar, baking powder, and salt. Make a well in the center. Add the egg, milk, and oil. Mix together just until moistened. It is okay if there are some small clumps. Do not over mix. Gently fold in raspberries and blueberries. Fill prepared muffin cups about 2/3 full of batter. Bake until golden and set, about 20-25 minutes.

RED, WHITE, AND BLUE SANDWICHES
1 loaf whole grain bread
Reduced fat mayonnaise
4 tomatoes, thinly sliced
2 pounds thinly sliced turkey
1 bag blue corn chips

Spread each slice of bread with mayonnaise. Top half of the slices with a single layer of tomato slices, 4 or 5 slices of turkey (depending on the thickness of the turkey slices), and 4 or 5 blue corn chips. Top with remaining slices of bread, mayonnaise side down. Serve immediately so that the chips do not get soggy.

RED, WHITE AND BLUEBERRY SALAD
1 pound red grapes (or one package dried cranberries)
1 pound shredded or diced cooked chicken
1 cup (½ pint) blueberries
3 romaine hearts, chopped
½ cup reduced fat ranch dressing

Wash grapes and remove from stems. Combine all ingredients in a large bowl and toss to coat evenly. Add additional dressing, if necessary. Optional: add almond slices and/or sliced green onions.

RED, WHITE, AND BLUEBERRY POPSICLES
16 5-ounce Dixie cups and 16 popsicle sticks
5 cups diced watermelon
½ cup sugar
1 cup lemon juice
2 cups water
½ cup sugar
2 cups blueberries
2 cups water
½ cup sugar

Place cups in a baking pan. Puree watermelon and sugar in a blender. Fill cups 1/3 full with watermelon juice. Place a popsicle stick in each cup. (cups can be covered with foil first, and then popsicle sticks can be poked through foil to hold them in place in the center of each cup). Freeze until firm, about 2 hours. Mix together lemon juice, water, and sugar. Pour lemon mixture over watermelon mixture and freeze until firm, about 2 hours. Puree blueberries, water, and sugar in blender. Pour over lemon mixture and freeze until firm, about 2 hours. Tear cups off of popsicles and enjoy.

SHOPPING LIST
½ pint raspberries
2 pints blueberries
4 lemons
1 pound red grapes
1 watermelon
4 tomatoes
3 romaine hearts
1 egg
milk
2 pounds thinly sliced turkey
1 pound shredded or diced cooked chicken
flaked coconut
1 loaf whole grain bread
1 bag blue corn chips
reduced fat ranch dressing
5-ounce Dixie cups
popsicle sticks

PANTRY ITEMS (HAVE ON HAND)
flour
sugar
baking powder
salt
canola oil
reduced fat mayonnaise

Independence Day Meal

2009-06-18T15:28:00.000-07:00

STUFFED TOMATOES
1 container cherry tomatoes
3 avocados, peeled and pitted
Juice of 1 lime
¼ cup chopped cilantro, plus extra for garnish

If tomatoes are large, cut in half and scoop out seeds. If tomatoes are small, cut off top and scoop out seeds (you may need to use your finger). Discard tops or save for another use (such as chopped and mixed into the avocado mixture). Arrange scooped out tomatoes on platter. In a medium bowl, mash together avocado, lime juice, and cilantro. Season with salt and pepper. Stuff each tomato shell with avocado mixture. Top with one cilantro leaf for garnish, if desired. Variations: add onion or jalapenos to avocado mixture; use finely diced mozzarella tossed with basil, olive oil, and garlic instead of avocado mixture; stuff tomatoes with chopped olives and feta cheese. Be creative 

COUNTRY-STYLE RIBS
4 pounds country style ribs, bone in
1 bottle BBQ sauce

Place ribs in a large pot. Add enough water to just cover meat. Season lightly with salt. Bring water to a boil. Reduce heat to low and simmer until meat is very tender, about 1 ½ hours. Remove meat from water and brush all over with BBQ sauce. Meat may fall apart a little or fall away from bones. If desired, put chunks of meat over high heat on grill. Grill until sauce is glazed and grill marks appear, about 3-5 minutes per side. Note: meat can be cooked a day ahead and reheated on grill.

CORN ON THE COB
8 ears of corn, husks removed
¼ cup olive oil
Juice of 1 lime
¼ cup cilantro
Salt and pepper to taste

In a small bowl, whisk together oil, lime juice, cilantro, salt, and pepper. Set aside. If using a grill, preheat to high heat. Brush corn all over with marinade. Grill until corn is warm, tender, and charred in spots, about 10 minutes total. If using a stove, bring a large pot of water to a boil. Carefully add corn and cook until tender, about 10 minutes. Remove corn from water and drizzle with marinade. Variations: use vinegar or lemon juice instead of lime juice; use a different herb or combination of herbs instead of cilantro; add chopped chipotle peppers; try lemon, pepper, garlic, and parsley.

POTATO WEDGES
8 russet potatoes, cut lengthwise into eighths
¼ cup canola oil
1 teaspoon salt
½ teaspoon pepper

Preheat oven to 450 degrees. Place potatoes in a large bowl. Drizzle with olive oil. Sprinkle with salt and pepper. Toss to coat evenly. Spread potatoes in single layer on foil or parchment lined baking sheet. Cook until golden on the outside and tender on the inside, about 45 minutes. Serve with ketchup or BBQ sauce. Variations: use sweet potatoes; try different seasonings such as garlic salt, cayenne pepper, or cumin.

RED, WHITE, AND BLUE TARTLETS
8 sheets phyllo dough
Nonstick spray
Sugar
Whipped topping (such as cool whip)
Strawberries, raspberries, blueberries, and/or blackberries (any two will work fine)

Preheat oven to 400 degrees. Carefully lay one sheet of phyllo dough on cutting board. Lightly coat with nonstick spray. Lightly sprinkle with sugar. Repeat with 3 more sheets of phyllo dough. Using pizza wheel or sharp knife, cut in half lengthwise and in thirds crosswise (end result should be 6 squares). Push each square into a muffin cup lightly coated with nonstick spray. Allow corners to hang out of cups. Repeat with remaining 4 sheets of phyllo dough. Place muffin tin in oven and bake until shells hold their shape and are golden brown, about 10-15 minutes. Remove tart shells from pan and allow to cool. Place a dollop of whipped topping in each shell and top decoratively with berries (make little stars using blueberries or raspberries, if desired).

SHOPPING LIST
1 container cherry tomatoes
3 avocados
2 limes
1 bunch cilantro
8 ears of corn
8 russet potatoes
Strawberries, raspberries, blueberries, and/or blackberries (any two will work fine)
4 pounds country style ribs, bone in
1 bottle BBQ sauce
1 package phyllo dough (also called filo dough)
1 container whipped topping (such as cool whip)

PANTRY ITEMS (HAVE ON HAND)
Olive oil
Canola oil
Salt
Pepper
Nonstick spray
Sugar

Cooking with Kids--Breakfast for Dad

2009-05-31T14:07:00.000-07:00

COUNTRY HASHBROWNS
1 tablespoon oil
1 bell pepper, diced
1 yellow onion, diced
3 russet potatoes, grated
Salt and pepper
Additional oil or butter, if necessary

Heat oil in a large nonstick skillet over medium heat. Add pepper and onion and cook until soft, about 5-10 minutes. Add potatoes. Season with salt and pepper. Let cook until browned and crisp on bottom and translucent on top. Flip over in pieces. Add additional oil or butter while cooking if necessary.

BAKED BACON AND SAUSAGE
1 package bacon
1 package sausage

Preheat oven to 375. Line two baking sheets with foil. Arrange bacon in a single layer on one and sausage in a single layer on the other. Place in oven until desired doneness is reached, about 20 or 30 minutes. Drain on paper towel lined plate.

CHEESY SCRAMBLED EGGS
Nonstick spray
6 eggs
½ cup milk
¼ teaspoon salt
¼ teaspoon pepper
1 cup grated cheddar cheese

Whisk together eggs, milk, salt, and pepper. Lightly coat large nonstick skillet with nonstick spray. Cook eggs over low heat until solid, stirring and flipping with spatula. Sprinkle cheese over the top of the eggs.

BUTTERMILK PANCAKES
1 cup flour
1 tablespoon sugar
1 teaspoon baking powder
1 teaspoon baking soda
½ teaspoon salt
1 cup buttermilk
1 egg
2 tablespoons oil
Combine flour, sugar, baking powder, baking soda, and salt in a medium bowl. Make a well in the center of the dry ingredients. Add buttermilk, egg, and oil. Stir just until combined. There should still be a few lumps. Do not over mix. Cook batter, about ¼ cup per pancake, on a nonstick pan over medium heat until bubbles start to form. Flip over and cook about 30 seconds longer, or until golden. Variation: when batter is first poured onto pan, chocolate chips or blueberries can be added.

CHOCOLATE CHUNK OATMEAL COOKIES
½ cup shortening
½ cup brown sugar
¼ cup sugar
1 egg
½ teaspoon baking soda
½ teaspoon salt
1 cup flour
1 cup oats
1 cup chocolate chunks

Preheat oven to 350 degrees. Cream butter and sugar together in a large bowl. Add remaining ingredients in order listed, stirring after each addition. Scoop large tablespoonfuls of dough onto parchment lined baking sheet. Bake until golden and set, about 12 minutes. Cool on baking sheet.

SHOPPING LIST
1 bell pepper
1 yellow onion
3 russet potatoes
1 package bacon
1 package sausage
Eggs
1 cup grated cheddar cheese
Buttermilk
Chocolate chunks

PANTRY ITEMS (HAVE ON HAND)
Oil
Salt
Pepper
Milk
Flour
Sugar
Brown sugar
Shortening
Oats
Baking powder
Baking soda

Tomatoes

2009-05-31T14:06:00.002-07:00

BREAKFAST QUESADILLA
12 corn tortillas
8 ounces grated Monterey jack cheese
6 eggs
3 tomatoes, diced
1 clove garlic, minced
¼ of a small white onion, diced
¼ cup chopped cilantro
Juice of ½ of a lime
Salt and pepper to taste

Heat nonstick skillet over medium heat. Add as many tortillas that will fit in a single layer. Top with cheese and then another tortilla. Heat until bottom tortilla is golden in spots and cheese is melted. Flip over and cook until other tortilla is golden in spots. Stack quesadillas on a plate, cover with a paper towel, and make remaining quesadillas in same manner. Cook eggs in a little butter or canola oil until “over easy” or desired doneness. Season with salt and pepper. Meanwhile, puree tomatoes, garlic, onion, cilantro, and lime juice in a blender or food processor. Season with salt and pepper. Heat salsa in same nonstick skillet after removing the eggs, if desired. To serve, place one quesadilla on a plate, top with one egg, and drizzle with salsa. Optional: garnish with fresh cilantro, black beans, corn, avocados, and/or sour cream.

CLASSIC BLT
6 slices bacon, turkey bacon, or honey ham, cooked
6 lettuce leaves
1 large beefsteak tomato, thinly sliced
12 slices whole grain bread
Reduced fat mayonnaise

Spread each piece of bread with mayonnaise. Top half of the slices with lettuce, tomato slice, and bacon. Top with remaining bread, mayonnaise side down.
Variations:
• mix a tablespoon of chopped chipotle peppers into the mayonnaise before spreading
• add avocado slices
• stack with ham, turkey, cheese, and an extra slice of bread for a club sandwich
• use spinach instead of lettuce
• use skim mozzarella instead of lettuce and heat in a Panini maker, waffle maker, on the stove, or in the oven

TOMATO-BASIL-MOZZARELLA SKEWERS
1 pound cherry or grape tomatoes, cut in half
1 container small fresh mozzarella balls or diced skim mozzarella
¼ cup chopped fresh basil (or 2 tablespoons dried)
2 cloves garlic, minced
2 tablespoons olive oil
Salt and pepper to taste
Toothpicks

In a medium bowl, toss mozzarella balls or diced mozzarella with basil, garlic, olive oil, salt and pepper. Assemble skewers by placing on half of a tomato on a toothpick. Next, add a piece of marinated cheese. Finish with the other half of the tomato. The finished product should look like a whole cherry tomato with a ball/cube of cheese in the middle.

PASTA WITH TOMATO, SAUSAGE, AND MUSHROOM RAGU
2 pounds turkey sausage
1 yellow onion, diced
1 pound mushrooms, sliced
3 cloves garlic, minced
4 cups diced tomatoes, or whole cherry tomatoes
¼ cup fresh herbs, such as basil, oregano, and/or thyme (2 tablespoons if using dried)
1 pound spiral pasta, cooked according to package directions
Parmesan for serving, optional

Cook sausage in a large heavy-bottomed pot until brown in spots and cooked through. Add onion. Cook until translucent. Add mushrooms and cook until tender. Add garlic and cook until fragrant, about 30 seconds. Add tomatoes and cook until they begin to release their juices. Add herbs and simmer 5 minutes longer. Meanwhile, cook pasta according to package directions and drain. Toss pasta with chunky ragu and serve with parmesan cheese, if desired. Variation: add veggies, such as zucchini, eggplant, green beans, asparagus, peas, or spinach, before adding tomatoes to make a complete meal.

Packing a Picnic

2009-05-31T14:06:00.001-07:00

CUCUMBER SANDWICHES
8 ounces cream cheese, room temperature
1 clove garlic, minced
¼ cup parsley, chopped
Salt and pepper to taste
1 english cucumber, thinly sliced
1 loaf sliced whole grain bread

Mix cream cheese, garlic, parsley, salt, and pepper in a medium bowl until combined. Spread cream cheese mixture on each slice of bread. Top half of the slices of bread with a single layer of cucumbers, overlapping slightly to cover. Top with remaining slices of bread, cream cheese side down. Cut into triangles. Wrap in plastic or parchment.

POTATO SALAD
3 pounds red potatoes, cut into desired size
3 tablespoons vinegar
3 hard boiled eggs, chopped
3 ribs celery, chopped
3 green onions, thinly sliced
4 slices turkey bacon, cooked and chopped
½ cup buttermilk
½ cup sour cream
½ cup mayonnaise
Salt and pepper to taste

Put potatoes in large pot and cover with water. Bring to boil and let cook just until tender, about 10-12 minutes. Drain in a colander and drizzle with vinegar. Cool. In a large bowl, carefully mix potatoes, eggs, celery, onions, and bacon. In a small bowl, combine buttermilk, sour cream, and mayonnaise. Season with salt and pepper. Pour over potato mixture and mix to coat evenly. Add additional herbs/spices if desired (such as garlic, mustard, lemon zest, parsley, chives, thyme, oregano…)

FRUIT SKEWERS
Grapes
Strawberries, hulled and halved
Fresh pineapple, peeled, cored, and cut into chunks
Melon, peeled, seeded, and cut into chunks
Blueberries
Toothpicks

Choose any of the above fruits (or another fruit of your liking) and thread onto skewers. Place skewers in a plastic container (do not use a ziplock bag).

OATMEAL COOKIE BARS
1 cup butter, margarine, or shortening
1 ½ cups brown sugar
2 eggs
1 teaspoon baking soda
1 teaspoon cinnamon
1 teaspoon salt
1 ½ cups flour
2 ½ cups oats
2 cups “stuff” (dried cranberries and white chocolate chips, walnuts and chocolate chips, peanut butter chips, butterscotch chips, raisins, coconut…)

Preheat oven to 350 degrees. Cream butter and sugar together in a large bowl. Add remaining ingredients in order listed, stirring after each addition. Press dough onto bottom of a lightly greased (or parchment lined) 9x13 pan. Bake until golden and set, about 20-30 minutes. Cool. Cut into bars. Wrap each bar in plastic wrap.

LEMONADE
1 part freshly squeezed lemon juice
3 parts water
Simple syrup to taste

To make simple syrup, combine equal parts sugar and water in small saucepan (for example, one cup sugar and one cup water). Bring to a boil and reduce heat. Let simmer 3-5 minutes or until sugar is dissolved. Cool before using. Pack lemonade in empty water bottles.

SHOPPING LIST
8 ounces cream cheese
buttermilk
sour cream
eggs
butter
turkey bacon
celery
garlic
parsley
green onions
5-10 lemons
1 english cucumber
3 pounds red potatoes
fresh fruit for skewers
1 loaf sliced whole grain bread
mayonnaise
brown sugar
baking soda
flour
oats
chocolate chips, etc.

July Schedule

2009-05-31T14:05:00.001-07:00

Stretching Your Dollar

2009-05-24T16:37:00.001-07:00

TIPS FOR SAVING MONEY ON GROCERIES by Allison
• Plan. Plan. Plan.
• Budget a dollar amount that you would like to spend each month on groceries. Divide that number by 4 (or 5, depending on the month) to get the weekly dollar amount. Try to stay within that amount each week.
• Make a list of breakfasts, lunches, snacks, dinners, and desserts that your family likes.
• Each week, write a plan for breakfast, lunch, and dinner each day. If you have something planned, it will save you from spending extra money on a “convenience meal” such as fast food.
• Plan your meals based on what is on sale—read the weekly advertisements.
• Write a shopping list and stick to the list. Do not go grocery shopping when you are hungry.
• When writing your shopping list, put a dollar amount next to each item to give you an idea ahead of time of what your total should be for that week. This will allow you to make cuts or additions before you get to the store.
• Go to multiple grocery stores and get what is on sale at each store.
• Check discount grocery stores first (such as Grocery Outlet). They often can pass on substantial savings on products that are close to expiration or were overstocked at other stores.
• Stock up when things that you normally use are on sale.
• Use coupons, but only if they are for products that you normally use (or are a replacement for things that you use).
• Stay away from individually packaged items (such as 100 calorie packs). Instead, buy large packages of items that you use on a regular basis and make individual servings yourself using baggies or Tupperware.
• Don’t buy more than you need, even if it is a “better deal.”
• Buy spices and specialty ingredients in the bulk foods section of the grocery store. For example, a jar of sesame seeds may cost $5 while your recipe only calls for 1 tablespoon, which will cost about $0.11 in the bulk foods section.
• Buy things in season. Make seasonal replacements in recipes. Instead of spending $3.50 per pound for peaches in January, buy apples, which may be closer to $0.99 per pound.
• Stay away from frozen or pre-packaged dinners. Instead, make the same meal from scratch and freeze extra portions of it. A lot of money can be saved by doing this specifically for rice or pasta dishes.
• Make meals that use cut up meat rather than whole pieces of meat. For example: Fettuccini Alfredo with Sliced Chicken instead of Grilled Chicken Breast with Potatoes Au Gratin; Steak Fajitas instead of Grilled New York Steak; Stir Fry instead of Pork Chops.
• Buy cheaper cuts of meat such as country-style ribs, chuck roast, ground beef, or chicken thighs. These cuts require longer cooking times, but can be quite tasty if cooked appropriately and seasoned well.
• Purchase store brands instead of name brands.
• Look at the per-unit price when grabbing what you need off the shelf. Sometimes the smaller packages are actually a better deal.
• Plan meals that use beans, rice, pasta, potatoes, or grains.
• If possible, go shopping alone.
• Chop your own vegetables. Instead of buying bags of cut up lettuce, buy a whole head and do it yourself. Make your own snack packs of celery sticks and peanut butter or carrots and ranch. Cut up fruit can also be quite expensive.
• Look for recipes on the internet to make things from scratch that can be pricey in stores, such as granola or fresh salsa.
• Look on the high and low shelves in each section. Many times that is where you will find the best deals. Often, the items with the highest profit margins are placed at eye level.
• Check the clearance sections. Day old bread can taste like freshly baked after spending 5 minutes in a 350 degree oven. “Reduced for Quick Sale” meat is perfectly good if you cook it within a day or two.
• Buy cleaning supplies and hygiene items at the dollar store (but be careful because sometimes things can actually be more expensive there or may not work as well).
• Check the internet for things that you buy in bulk, such as diapers, toilet paper, or paper towels. Amazon.com has a lot of products that you can save money on when you sign up to purchase those things on a monthly or quarterly basis.

Savory Salads

2009-05-24T16:36:00.000-07:00

BLT SALAD WITH CREAMY HERB DRESSING
8 ounces turkey bacon, pancetta, or Canadian bacon
½ small onion, sliced crosswise
8 ounces mushrooms, sliced
2 tomatoes, diced
2 heads romaine hearts, chopped

¼ cup mayonnaise
¼ cup buttermilk
2 tablespoons freshly chopped herbs (chives, parsley, oregano, dill…)
Salt and pepper to taste

Cook bacon over medium heat until crisp. Remove from pan and drain on paper towel-lined plate. Cut or crumble into bite size pieces. Cook onions in pan drippings until tender, about 10 minutes (add olive oil if there is not enough fat in the pan). Add mushrooms and continue to cook until mushrooms have released their juices, about 5 minutes longer. Remove from heat. Meanwhile, make dressing by whisking mayonnaise, buttermilk, herbs, salt, and pepper together in a large bowl. Top with lettuce, tomatoes, bacon, onions, and mushrooms. Toss to coat evenly.

TACO SALAD WITH AVOCADO DRESSING
2 cups cooked corn, chilled
15 ounce can black beans, drained and rinsed
1 pound steak, cooked and thinly sliced
8 ounces jack cheese, grated
2 tomatoes, diced
Tortilla chips, for garnish
1 head green leaf lettuce, chopped
1 head red leaf lettuce, chopped

1 avocado, diced
¼ cup fresh lime juice
¼ cup olive oil
¼ cup cilantro
Salt and pepper to taste

Puree avocado, lime juice, olive oil, cilantro, salt, and pepper in a food processor or blender. Put in the bottom of a large bowl. Top with lettuce, corn, beans, steak, cheese, and tomatoes. Toss until evenly coated. Crumble some tortilla chips on top for garnish. Serve immediately. Optional: add other taco toppings your family likes, such as olives, diced green chilies, salsa…

ASIAN CHICKEN SALAD WITH SOY DRESSING
1 pound cooked chicken breast, cut into strips
4 green onions, thinly sliced diagonally
4 oz sliced almonds
4 oranges, segmented (see demonstration)
2 packages baby spinach
1 tablespoon sesame seeds, toasted

1 tablespoon freshly grated ginger
1 clove garlic, minced
¼ cup soy sauce
¼ cup rice vinegar
½ cup canola or peanut oil

In the bottom of a large bowl, combine the ginger, garlic, soy sauce, and vinegar. Whisk in oil. Top with all the other ingredients. Toss with just enough dressing to lightly coat the salad.

TROPICAL SALAD WITH CITRUS DRESSING
1 mango, peeled and diced
1 cantaloupe, peeled, seeded, and diced
1 honeydew melon, peeled, seeded, and diced
½ walla walla or maui onion, thinly sliced
1 pound shrimp, peeled, deveined, and cooked
2 packages mixed greens

¼ cup fresh lime juice
¼ cup fresh orange juice
½ cup olive oil
1 tablespoon thinly sliced mint (or other herb, optional)
Salt and pepper to taste

In the bottom of a large bowl, whisk together lime juice, orange juice, olive oil, mint, salt, and pepper. Top with remaining ingredients. Toss to coat.

GENERIC VINAIGRETTE RECIPE
• 1 part acid (vinegar, lemon juice, lime juice, orange juice…)
• 1 part oil (olive, canola, sesame, walnut, flaxseed, grapeseed…)
• Flavor booster (herbs, garlic, shallot, onion, mustard, honey, citrus zest, ginger, hot sauce, spices…)
• Salt and pepper to taste