Farm To Table Recipes
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Farm To Table Recipes
T
hese recipes have been developed by Jenny Huston for a series of Kitchen Table Talks initiated by California Food and Justice Coalition in
the fall of 2011, and are part of an effort to bring the issues of healthy, affordable, accessible, and sustainably-grown food to our communities. It is our basic right to have access to healthy food. Kitchen Table Talks bring community members together to discuss their concerns related to food access and affordability, food quality, nutrition, and ecological issues, as well as provide a space to collectively create solutions. The following recipes are suggestions for meals to prepare for hosting a Kitchen Table Talk event. They are designed to be low-cost (around $3 per person), nutritious, and easy to make. By sharing ideas, knowledge, and experiences, these conversations have the power to make a real difference in the health of our communities.
Farm to Table Menu I
Black Beans & Sweet Potato Stew with Brown Rice Romaine Salad with Orange and Jicama, Orange Vinaigrette
3 4
Menu II Lentil & Spinach Stew with Brown Rice Romaine Salad with Radish and Yogurt Dressing
7 8
Menu III Curry Lentils & Brown Rice in Whole Wheat Pita Bread Romaine Salad with Tomato, Cucumber and Yogurt Dressing
11 12
Menu IV Moroccan Chickpeas with Whole Wheat Couscous Spinach Salad with Lemon Dressing
15 16
Menu V Yellow Split Pea & Cumin Dal with Brown Rice Mixed Greens with Yogurt Dressing
19 20
Farm to Table (cont.) Menu VI
Red Beans & Rice Coleslaw with Apple Cider Dressing Whole Wheat Biscuits with Honey Butter
23 24 24
Menu VII Italian Bean & Pasta Soup (Zuppa Pasta & Fagioli) Salad with Red Wine Vinaigrette t
27 28
Menu VIII Split Pea Soup Salad with Buttermilk Dressing
31 32
Menu IX Black Eyed Pea Stew with Rice Coleslaw with Apple Cider Dressing Whole Wheat Biscuits with Honey Butter
35 36 36
Menu X Chickpea Soup with Greens and Pasta (Zuppa di Ceci & Verdure) Salad with Red Wine Vinaigrette
39 28
1
Menu I Black Bean and Sweet Potato Stew with Brown Rice Romaine Salad with Orange and Jicama Orange Vinaigrette Baguette and Olive Oil Fresh Fruit
2
Black Bean and Sweet Potato Stew with Brown Rice Yield: 10 x 1 cup servings
3 cups dry Black Beans soaked over night 3 Garlic cloves, skin on ¼ cup Virgin Olive Oil 2 dried New Mexico or California Chili Peppers 1 Tbs. finely chopped Garlic 2 medium Yellow Onions, peeled, trimmed and finely chopped, about 3 cups 1 Tbs. ground Sweet Paprika 1 Tbs. ground Cumin Seed 2 lb. Swiss Chard, stems removed and roughly chopped, about 2 bunches
1½ lb. Sweet Potatoes, peeled and cut into ½” cubes, about 3 cups 3½ cups Vegetable Stock or Broth 1½ cups fresh Orange Juice 1½ tsp. finely grated fresh Orange Zest 3 Tbs. Red Wine Vinegar 1 tsp. Kosher Salt 1 tsp. freshly ground Black Pepper 4 Tbs. finely chopped Cilantro
1.
Drain the black beans, rinse thoroughly and place in a 4 qt. pot with the garlic cloves, cover with water to 3” above the beans, bring to a boil, turn down to a simmer and cook until tender, about 1 to 2 hours. Remove the garlic cloves.
2.
Heat the oil and fry the chilies, remove them from the oil and sauté the onions until the smell sweet. Add the garlic and cook another 2 to 3 minutes, until it smells toasted.
3. 4.
Add the paprika and cumin, sauté until it smells toasted.
5. 6.
Remove the chili, add the vinegar and adjust the salt and pepper.
Add the chard and wilt. Then add the sweet potatoes, black beans, chilies, orange juice, and vegetable stock. Bring to a boil and turn down to a simmer, simmer until the potatoes are tender, about 20 minutes. Serve with ¾ cup brown rice, garnish with chopped cilantro.
© USDA, 2011. Developed by Jenny Huston with Oakland Unified School District for USDA Recipe for Healthy Kids, 2011.
Brown Rice Yield: 9 cups, 10 x ¾ cup servings 3 cups Long Grain Brown Rice, Organic
1. 2. 3. 4.
6 cups cold Water
½ tsp. Kosher Salt
Place the rice in a strainer and rinse under running cold water, until the water runs clear. Place the rice in a 4 qt. pot, with a lid. Pour in the water and salt, bring to a boil, cover and turn down to a simmer. Cook for 30 to 40 minutes, check the rice after 30 minutes for doneness and assess how much water is left. If the rice is almost cooked and the water absorbed turn the heat off, leave covered for 20 minutes, or let the rice cook until the water is absorbed, let the rice stand in the covered pot with no heat for 20 minutes, and then serve. Fluff the rice with a fork.
3
Romaine Salad with Orange and Jicama, Orange Vinaigrette Yield: 10 x 1 cup servings
Salad 2 to 3 heads Romaine, trimmed, washed, dried and cut into 2” pieces 5 Navel Oranges, peeled with a knife (pith, the white part of the orange, also must be removed) and segments cut from the membrane, juice saved 12 oz. Jicama, peeled with a knife and cut into ½” cubes
Orange Vinaigrette 2 Shallots, peeled, trimmed and finely chopped 2 Tbs. Dijon Mustard 1 tsp. finely grated Orange Zest ½ cup fresh Orange Juice
1. 2. 3. 4. 5.
½ cup White Wine or Champaign Vinegar ¾ to 1 cup Virgin Olive Oil Kosher Salt, to taste Black Pepper, freshly ground, to taste
Dressing: Whisk shallot, mustard, zest, juice, and vinegar in a bowl. Let sit for 10 minutes to let flavors marry. Slowly whisk in oil, in a steady stream, whisking all the while to emulsify. Taste and adjust the salt and pepper, as necessary. Salad: Place the lettuce, orange segments and jicama in a serving bowl, drizzle with dressing, be careful not to over dress, and toss. Adjust the salt and peppers and serve immediately.
Creative Commons (cc) Attribution-NonCommercial-NonDervis 3.0 Unported (CC BY-NC-ND 3.0)
4
5
Menu II Lentil and Spinach Stew with Brown Rice Romaine Salad with Radish Yogurt Dressing Baguette and Olive Oil Fresh Fruit
6
Lentil and Spinach Stew with Brown Rice Yield: 10 x 1 cup servings
3 Tbs. Virgin Olive Oil 2 medium Yellow Onion, peeled, trimmed and finely chopped, about 3 cups 3 cloves Garlic, peeled, trimmed and finely chopped ¼ – ½ tsp. Cayenne Pepper, optional 3 cups dry Brown Lentils, picked over, rinsed and cooked until just done 3 cups Vegetable Stock/Broth
1 tsp. finely grated fresh Lemon Zest 1 lb. Baby Spinach, rinsed, steamed/wilted and roughly chopped ½ cup fresh Lemon Juice, or to taste Kosher Salt, to taste Black Pepper, freshly ground, to taste
1.
Heat the olive oil in a 4 qt. pot, sauté the onions until they begin to turn brown, add the garlic and cook until the garlic smells toasted, about 3 to 5 minutes. If you are using cayenne pepper, add it at this point and sauté briefly.
2. 3. 4. 5.
Add the cooked lentils, vegetable stock, and lemon zest, bring to a boil and turn down to a simmer for 15 to 20 minutes. Add the spinach and lemon juice. Adjust the salt and pepper to taste. Serve with brown rice, recipe on pg. 3.
Creative Commons (cc) Attribution-NonCommercial-NonDervis 3.0 Unported (CC BY-NC-ND 3.0)
7
Romaine Salad with Radish and Yogurt Dressing Yield: 10 x 1 cup servings
Salad 2 to 3 heads Romaine Lettuce, washed, drained, trimmed and cut into 2“ pieces 2 bunches Radishes, washed, trimmed and thinly sliced
Yogurt Dressing 2 Tbs. fresh Lemon Juice 1 cup Plain whole or low-fat Yogurt 2 small clove garlic, trimmed and finely chopped Kosher Salt, to taste Black Pepper, freshly ground, to taste
1.
Dressing: Place the yogurt and garlic in a bowl and whisk together, add the lemon slowly while whisking, taste after adding ¼ of the lemon juice, continuing to add ¼ at a time and tasting after each addition, to taste.
2. 3. 4.
Adjust the salt and pepper. Place the cut lettuce and sliced radish in a serving bowl and lightly dress with the yogurt dressing. Adjust the salt and pepper, and serve immediately.
Creative Commons (cc) Attribution-NonCommercial-NonDervis 3.0 Unported (CC BY-NC-ND 3.0)
8
9
Menu III Curry Lentils & Brown Rice Whole Wheat Pita Bread Tomato, Cucumber and Romaine Lettuce with Yogurt Dressing Fresh Fruit
10
Curry Lentils & Brown Rice in Whole Wheat Pita Bread Yield: 10 x 1 cup servings
3 Tbs. Organic Canola Oil 2 medium Yellow Onion, peeled, trimmed and finely chopped, about 3 cups 2 Tbs. Curry Powder ¼ – ½ tsp. Cayenne Pepper, optional 3 cloves Garlic, peeled, trimmed and finely chopped 1 Tbs. finely grated fresh Ginger
1. 2. 3. 4. 5.
3 cups dry Brown Lentils, picked over, rinsed and cooked until almost done, they should still be firm 2 to 3 cups Vegetable Stock/Broth 2 Tbs. fresh Lemon Juice, or to taste Kosher Salt, to taste Black Pepper, freshly ground, to taste
Heat the oil in a 6 qt. pot and sauté the onions until they begin to turn golden. Add the garlic and sauté until they begin to brown. Add the ginger and curry powder and cayenne, sauté until they become aromatic. Add the lentils and stock and bring to a boil, turn down to a simmer and simmer for 20 minutes, or until tender. Add the lemon juice and adjust the salt and pepper Serve over brown rice, recipe on pg. 3, with whole wheat pita bread and salad
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11
Romaine Salad with Tomato, Cucumber and Yogurt Dressing Yield: 10 x 1 cup servings
Salad 2 to 3 heads Romaine Lettuce, washed, drained, trimmed and cut into 1” pieces 3 large, ripe Tomatoes, cut into ¼” dice, about 1½ cups 1 medium English, Persian, or Armenian Cucumber, cut into ¼” dice, about 1½ cups
Yogurt Dressing with Coriander and Mint 2 Tbs. fresh Lemon Juice 1 cup Plain whole or low-fat Yogurt 2 small clove Garlic, trimmed and finely chopped 2 Tbs. finely chopped Coriander (Cilantro)
2 Tbs. finely chopped fresh Mint Kosher Salt, to taste Black Pepper, freshly ground, to taste
1.
Dressing: Place the yogurt, garlic, cilantro and mint in a bowl and whisk together, add the lemon slowly while whisking, taste after adding ¼ of the lemon juice, continuing to add ¼ at a time and tasting after each addition, to taste.
2. 3. 4.
Adjust the salt and pepper. Place the cut lettuce, cucumber and tomato in a serving bowl and lightly dress with the yogurt dressing. Adjust the salt and pepper, and serve immediately.
Creative Commons (cc) Attribution-NonCommercial-NonDervis 3.0 Unported (CC BY-NC-ND 3.0)
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13
Menu IV Moroccan Chickpea Stew Whole Wheat Couscous Spinach Salad with Lemon Dressing Whole Wheat Pita Bread Fresh Fruit
14
Moroccan Chickpeas with Whole Wheat Couscous Yield: 10 x 1 cup servings
3 cups dry Chickpeas/Garbanzo Beans, soaked over night, or 3 x 15 oz. can Chickpeas/Garbanzo Beans 2 whole cloves garlic ½ cup Virgin Olive Oil 2 medium Yellow Onions, peeled, trimmed and finely chopped, about 3 cups 1½ Tbs. chopped fresh Garlic 2 medium Cinnamon Sticks 1 tsp. ground Cumin
½ tsp. ground Sweet Paprika ¼ – ½ tsp. Cayenne Pepper, optional 1½ oz. piece of fresh Ginger, sliced into ¼” rounds 31/3 cups chopped Tomatoes, fresh in season, or canned 2 Tbs. Red Wine Vinegar, or to taste Kosher Salt, to taste Black Pepper, freshly ground, to taste
1.
Place the chickpeas and garlic cloves in a 4 qt. pot and cover with water to 3” above the beans, bring to a boil, turn down to a simmer and cook until tender, about 1 to 2 hours.
2.
Heat the oil in a 4 qt. soup-pot, add the onions and sauté until they begin to brown. Add the garlic and sauté for about 2 to 3 minutes. Add the cinnamon stick, cumin, paprika and cayenne, sauté until it becomes aromatic.
3.
Add the ginger and tomatoes and sauté until heated through, then add the chickpeas, raisins tomatoes and stock, bring to a boil and turn down to a simmer. Cook until the raisins plump, about 15 minutes.
4. 5. 6.
Remove the ginger slices from the stew and add the spinach, bring to a simmer again. Add the vinegar and adjust the salt and pepper. Serve with ¾ cup whole-wheat couscous.
© USDA, 2011. Developed by Jenny Huston for USDA Recipe for Healthy Kids and Oakland Unified School District, 2011.
Whole Wheat Couscous Yield: 10 x ¾ cup servings 7¾ cups Water 2 ½ oz. Butter, unsalted 2 tsp. Kosher Salt 6 ½ cups Whole Wheat Couscous
1. 2. 3. 4. 5.
Preheat oven to warm (150°F ) Place the couscous in 4 qt. ovenproof pan. Place the water, butter, salt and cinnamon sticks in a pot and bring to a boil. Pour the water mixture over the couscous and cover tightly cover the pan with aluminum foil and place in the warm oven for 10 to 15 minutes. Remove from the oven and fluff the couscous with a fork, serve immediately.
Adapted by Jenny Huston from Joyce “Goldstein’s The Mediterranean Kitchen”
15
Spinach Salad with Lemon Dressing Yield: 10 x 1 cup servings
Salad 12 cups Baby Spinach
Lemon Dressing 2 Shallot, peeled, trimmed and finely chopped ¾ cup fresh Lemon Juice 1½ cups good Olive Oil
1. 2. 3. 4.
Kosher Salt, to taste Pinch of finely grated Lemon Zest Black Pepper, freshly ground, to taste
Place shallot and lemon juice in a bowl and mix together. Slowly whisk in olive oil.
Adjust the salt and pepper to taste. Place the spinach in a serving bowl, lightly drizzle the dressing over the salad, toss and adjust the salt and pepper.
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17
Menu V Yellow Split Pea & Cumin Dal with Brown Rice Mixed Greens with Yogurt Dressing Naan Fresh Fruit
18
Yellow Split Pea & Cumin Dal with Brown Rice Yield: 10 x 1 cup servings
2 cups Yellow Split Peas 6 cups water ½ tsp. Turmeric 2¼ tsp. Kosher Salt 3 Tbs. Organic Canola Oil
11/2 tsp. Cumin Seed 2 Yellow Onions, peeled, trimmed and finely chopped ¼ – ½ Cayenne Pepper, optional 4 Tbs. chopped Coriander (cilantro) Leaves, garnish
1.
Pick over the peas for any debris, then rinse under cold running water, until the water runs clear. Place the drained peas on a large bowl and cover with cold water to 1” above the peas, soak for 1 hour.
2.
Drain the peas and place them in a large pot with the turmeric and water, bring to a boil, stirring occasionally to ensure that the peas don’t stick to the pan or
3. 4. 5. 6.
Reduce to a simmer and cook until soft, stirring occasionally to ensure that the peas don’t stick to the pan.
7. 8.
Add the cayenne pepper and pour into the split peas.
lump together. Once the peas are soft, whisk them with a wire whisk until the peas become a puree. Measure the puree, there should be 10 cups of the puree, if there is less than 10 cups, add water to increase the volume to 10 cups. In a frying pan heat the oil over medium high heat, add the cumin seed and stir until dark brown, about 10 seconds. Add the onions and fry, stirring continuously, until they turn dark brown, about 20 minutes. Adjust the salt and serve with Brown Basmati rice (pg. 3), garnish with chopped coriander.
Adapted by Jenny Huston from Julie Sahni’s “Classic Indian Cooking”
19
Mixed Greens with Yogurt Dressing Yield: 10 x 1 cup servings
Salad 10 cups Mesclun or other mixed salad greens
Yogurt Dressing 2 Tbs. fresh Lemon Juice 1 cup Plain whole or low-fat Yogurt 2 small clove garlic, trimmed and finely chopped Kosher Salt, to taste Black Pepper, freshly ground, to taste
1.
Dressing: Place the yogurt and garlic in a bowl and whisk together, add the lemon slowly while whisking, taste after adding ¼ of the lemon juice, continuing to add ¼ at a time and tasting after each addition, to taste.
2. 3.
Place the lettuces in a serving bowl and lightly dress with the yogurt dressing. Adjust the salt and pepper, and serve immediately.
Creative Commons (cc) Attribution-NonCommercial-NonDervis 3.0 Unported (CC BY-NC-ND 3.0)
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Menu VI Red Beans & Rice Coleslaw with Cider Dressing Whole Wheat Biscuits with Honey Butter Fresh Fruit
22
Red Beans & Rice Yield: 10 x 1 cup servings
3 cups dry Red Beans soaked over night 2 cloves Garlic, with the skins on 2 dried Chipotle Peppers ¼ cup Canola Oil 2 medium, Yellow Onions, peeled, trimmed and finely chopped, about 3 cups 2 Tbs. finely chopped Garlic 4 medium Carrots, finely chopped, about 2 cups
4 ribs Celery, finely chopped, about 2 cups 2 Red Peppers, roasted, peeled and seeded, and chopped* 3½ cups Vegetable Stock or Broth 3 Tbs. Red Wine Vinegar 1 tsp. Kosher Salt 1 tsp. freshly ground Black Pepper 1 bunch Green Onions, trimmed and thinly sliced, white and light green portion
1.
Drain the red beans, rinse under cold water and place in 4 qt. pot with the garlic cloves and chipotle peppers and cover with water to 3” above the beans, bring to a boil, turn down to a simmer and cook until tender, about 1 to 2 hours.
2. 3. 4.
Once the beans are cooked remove the chili peppers and garlic cloves, reserve the peppers.
5. 6. 7.
Drain 2/3 of the bean liquid off, and then add to the vegetables with the vegetable stock. Bring to a boil and turn down to a simmer for 20 minutes.
Heat the oil and sauté the yellow onions until the smell sweet, and the garlic and sauté another 3 minutes. Add the carrots and sauté until they turn bright orange, then add the celery and continue cooking until they turn translucent. Add the roasted red peppers and sauté briefly. Add the vinegar and adjust the salt and pepper. If the red beans need more heat or smoke flavor chop the chipotle peppers and add to the stew to taste. Serve with ¾ cup brown rice (pg. 3), garnish with sliced green onions.
*Roasting Peppers: Place the peppers under the broiler or over a gas burner on medium and roast until the skin chars, turn and char all sides, including the top and bottom of the pepper. Let the pepper cool, then gently remove the charred skin, seeds and core. If necessary, rinse briefly under a thin stream of running water. Creative Commons (cc) Attribution-NonCommercial-NonDervis 3.0 Unported (CC BY-NC-ND 3.0)
23
Coleslaw with Apple Cider Dressing Yield: 10 x 1 cup servings
Coleslaw 6 oz. Carrot, washed and grated 3 bunches Green Onions, trimmed and thinly sliced
12 oz. Green Cabbage, core removed and thinly sliced 12 oz. Red Cabbage, core removed and thinly sliced
Apple Cider Dressing ½ cup Apple Cider Vinegar 2 Tbs. Honey , or 3 Tbs Sugar 1½ tsp. Kosher Salt, or to taste 1 tsp. Black Pepper, freshly ground, or to taste
1. 2. 3.
Place the vegetables in a serving bowl and mix well. In a medium mixing bowl place the dressing ingredients and mix well. Make sure the sugar and salt have dissolved. Pour the dressing over the coleslaw and mix well, let stand 15 minutes, mix again and adjust the salt and pepper, serve.
Creative Commons (cc) Attribution-NonCommercial-NonDervis 3.0 Unported (CC BY-NC-ND 3.0)
Whole Wheat Biscuits with Honey Butter Yield: 10 x 3 inch biscuits
1 tsp. Baking Soda 2 Tbs. Sugar, or Sucanat 1 cup Butter, unsalted, cut into small pieces 11/3 cup Buttermilk
11/3 cups All Purpose flour 2/3 cup Whole Wheat Flour 1 tsp. Kosher Salt 1 Tbs. + 1 tsp. Baking Powder
1. 2. 3. 4.
Pre heat the oven to 425°F.
Pace the flour, salt, baking powder, baking soda and sugar together in a mixing bowl. Cut the butter into the flour mixture, then mix in the buttermilk until barely incorporated. Pat the dough out on a floured surface to about 1/2” thick, cut into biscuits. Place on a cookie sheet and bake in the middle of the oven until light goldenbrown, about 15 to 20 minutes.
Adapted by Jenny Huston from Marion Cunningham’s The Fannie Farmer Cookbook
Honey Butter Yield: 10 x 1 Tbs./1 oz. servings 8 oz. Butter, unsalted, soft
1. 2. 24
¼ cup Honey
¼ tsp. Kosher Salt
Place all the ingredients in a bowl and mix until smooth. Serve with at room temperature.
25
Menu VII Italian Bean and Pasta Soup (Zuppa Pasta & Fagioli)
Salad with Red Wine Vinaigrette Herb Focaccia or Ciabatta Fresh Fruit
26
Italian Bean & Pasta Soup (Zuppa Pasta & Fagioli) Yield: 10 x 12 oz. servings
1¼ lb. Dry Cannillini, Great Northern White Bean, or Cranberry Beans soaked over night 2 Tbs. Extra Virgin Olive Oil 5 oz. Pancetta or Peppered Bacon, chopped 2 medium, Yellow Onions, peeled, trimmed and finely chopped, about 3 cups 2 Tbs. finely chopped Garlic 4 medium Carrots, finely chopped, about 2 cups 4 ribs Celery, finely chopped, about 2 cups ½ cup finely chopped Italian/Flat Leaf Parsley 2 large sprigs fresh Thyme
1 large sprig fresh Rosemary 3 cups chopped fresh Tomatoes, or 28 oz. canned plum tomatoes, chopped 4 cups Vegetable or Chicken Stock/Broth 2 Tbs. Red Wine Vinegar Kosher Salt, to taste Black Pepper, freshly ground, to taste 8 oz. Small Pasta Shells, Cocciolette, cooked and cooled ¾ cup grated good quality Parmesan Cheese
1. 2.
Drain the beans, rinse thoroughly and place in a 4 qt. pot, cover with water and bring to a boil, turn down to a simmer and cook until soft.
3. 4.
Add the thyme, rosemary, and tomatoes, cook until the tomatoes release their juices, for the fresh tomatoes, or until heated through.
5. 6. 7.
Add ½ cup parsley and bring back to a simmer, then add the vinegar and adjust the salt and pepper.
Heat the olive oil over medium high heat in a large soup pot, brown the pancetta, then add the onions and sauté until they smell sweet and are translucent, then add the garlic and continue to sauté for 2 to 3 minutes. Add the carrots and continue cooking until they become bright orange, then add the celery and cook until they become translucent. Drain 2/3 of the cooking liquid off the beans and add beans and remaining liquid to the vegetables, then add the stock. Bring the soup to a boil and turn down to a simmer, cook about 20 minutes, or until the beans begin to break down. Just before serving, drop the cooked pasta into boiling water and drain immediately, add to the soup and mix well. Serve the soup with a tablespoon of Parmesan Cheese and a sprinkling of chopped parsley.
Adapted by Jenny Huston from Bernard Clayton, Jr.’s “The Complete Book of Soups and Stews”
27
Salad with Red Wine Vinaigrette Yield: 10 x 1 cup servings
Salad 10 cups Romaine Lettuce or other salad greens
Red Wine Vinaigrette 1 Shallot, finely chopped 2 Tbs. Dijon Mustard ¼ cup Red Wine Vinegar ½ – 3/4 cup Extra Virgin Olive Oil Kosher Salt, to taste Black Pepper, freshly ground, to taste
1.
Place all the salad dressing ingredients, except the oil, in a medium size mixing bowl, mix well with a wire whisk. Slowly drizzle the oil into the dressing mixture, while constantly whisking.
2. 3. 4.
Adjust the salt and pepper. Place the lettuces in a serving bowl and lightly dress with the vinaigrette dressing. Adjust the salt and pepper, and serve immediately.
Creative Commons (cc) Attribution-NonCommercial-NonDervis 3.0 Unported (CC BY-NC-ND 3.0)
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Menu VIII Split Pea Soup Salad with Buttermilk Dressing Whole Wheat Biscuits with Honey Butter Fresh Fruit
30
Split Pea Soup Yield: 10 x 12 oz. servings
1¼ lb. Green Split Peas 14 cups Vegetable Stock or Broth ¼ cup Extra Virgin Olive Oil 2 medium, Yellow Onions, peeled, trimmed and finely chopped, about 3 cups, 1 Tbs. finely chopped Garlic
4 medium Carrots, finely chopped, about 2 cups 4 ribs Celery, finely chopped, about 2 cups 2 to 4 Tbs. Apple Cider Vinegar ½ tsp. Smoked Salt, to taste 1 tsp. Black Pepper, freshly ground, to taste
1.
Pick over the peas for any debris, then rinse under cold running water, until the water runs clear. Place the drained peas on a large bowl and cover with cold water to 1” above the peas, soak for 1 hour.
2.
Drain the peas and place them in a large pot with the vegetable stock/broth, bring to a boil, stirring occasionally to ensure that the peas don’t stick to the pan or lump together.
3. 4. 5. 6.
Reduce to a simmer and cook until soft, stirring occasionally to ensure that the peas don’t stick to the pan.
7.
Stir the vegetables into the split pea puree and add the cider vinegar, smoke salt and pepper to taste.
Once the peas are soft, whisk them with a whisk until the peas are a puree. Measure the puree, there should be 15 cups of the puree, if there is less than 15 cups, add water or stock/broth to increase the volume to 10 cups. In a sauté/frying pan heat the oil over medium high heat, add the onions and fry until they smell sweet and become translucent. Add the garlic and cook about 3 minutes, then add carrots and continue cooking until they turn bright orange, then add the celery and cook until it becomes translucent.
Adapted by Jenny Huston from Barbara Kafka’s “Soup: A Way of Life”
31
Salad with Buttermilk Dressing Yield: 10 x 1 cup servings
Salad 10 cups Romaine Lettuce or other Salad Greens
Buttermilk Dressing ½ cup Mayonnaise ½ cup Buttermilk 1 tsp. chopped fresh Garlic 1/4 cup chopped Italian/Flat Leaf Parsley, leaves only
8. 9. 10. 11.
1 Tbs. cup chopped fresh Thyme ¼ cup Champaign Vinegar Kosher Salt, to taste Black pepper, freshly ground, to taste
Place all the salad dressing ingredients in a medium mixing bowl and whisk together. Adjust salt, pepper and vinegar. Place the lettuces in a serving bowl and lightly dress with the buttermilk dressing. Adjust the salt and pepper, and serve immediately.
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Menu IX Black Eyed Pea Stew & Rice Coleslaw with Apple Cider Dressing Whole Wheat Biscuits with Honey Butter Fresh Fruit
34
Black Eyed Pea Stew with Rice Yield: 10 x 1 cup servings
1 lb. Dry Black Eyed Peas, soaked over night 1 Bay Leaf ¼ cup Canola Oil 2 medium Yellow Onion, peeled, trimmed and finely chopped, about 3 cups 1 Tbs. finely chopped Garlic 4 medium Carrots, finely chopped, about 2 cups 4 ribs Celery, finely chopped, about 2 cups
2 tsp. fresh Thyme leaves, lightly chopped 3 cups Vegetable Stock/Broth 2 lb. Collard Greens, removed from the stem and roughly chopped, about 2 bunches 2 to 4 Tbs. Apple Cider Vinegar ½ tsp. Smoked Salt Black Pepper, freshly ground, to taste
1.
Drain the beans, rinse them and place them in a large pot with the bay leaves, cover with water, bring to a boil, turn down to a simmer and cook until tender.
2. 3.
Drain half the bean liquid off, reserving the beans and remaining liquid.
4. 5. 6. 7. 8.
Add the carrots to the onions and cook until they turn bright orange, add the celery and cook until they become translucent.
Heat the canola oil in a large soup pot over medium high heat, sauté the onions until they smell sweet and become translucent, then add the garlic and cook another 3 to 5 minutes. Add the greens 1/3 at a time and sauté until wilted. Add the beans, bean liquid and stock/broth, bring to a boil and simmer for 20 minutes. Add the apple cider vinegar and adjust the salt and pepper. Serve with rice (see below)
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White Rice Yield: 5 cups, 10 x ½ cup servings 4 cups Organic Long Grain White Rice
1. 2. 3. 4.
5 cups cold Water
½ tsp. Kosher Salt
Place the rice in a strainer and rinse under running cold water, until the water runs clear. Place the rice in a 4 qt. pot, with a lid. Pour in the water and salt, bring to a boil, cover and turn down to a simmer. Cook for about 20 minutes, check the rice after 15 minutes for doneness and assess how much water is left. If the rice is almost cooked and the water absorbed turn the heat off, leave covered for 20 minutes, or let the rice cook until the water is absorbed, let the rice stand in the covered pot with no heat for 10 minutes, and then serve. Fluff the rice with a fork.
35
Coleslaw with Apple Cider Dressing Yield: 10 x 1 cup servings
Coleslaw 12 oz. Green Cabbage, core removed and thinly sliced 12 oz. Red Cabbage, core removed and thinly sliced
6 oz. Carrot, washed and grated 3 bunches Green Onions, trimmed and thinly sliced
Apple Cider Dressing 1½ tsp. Kosher Salt, or to taste 1 tsp. Black Pepper, freshly ground, or to taste
½ cup Apple Cider Vinegar 2 Tbs. Honey , or 3 Tbs Sugar
1. 2. 3.
Place the vegetables in a serving bowl and mix well. In a medium mixing bowl place the dressing ingredients and mix well. Make sure the sugar and salt have dissolved. Pour the dressing over the coleslaw and mix well, let stand 15 minutes, mix again and adjust the salt and pepper, serve.
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Whole Wheat Biscuits with Honey Butter Yield: 10 x 3 inch biscuits
11/3 cups All Purpose flour 2/3 cup Whole Wheat Flour 1 tsp. Kosher Salt 1 Tbs. + 1 tsp. Baking Powder
1. 2. 3. 4.
1 tsp. Baking Soda 2 Tbs. Sugar, or Sucanat 1 cup Butter, unsalted, cut into small pieces 11/3 cup Buttermilk
Pre heat the oven to 425°F. Pace the flour, salt, baking powder, baking soda and sugar together in a mixing bowl. Cut the butter into the flour mixture, then mix in the buttermilk until barely incorporated. Pat the dough out on a floured surface to about 1/2” thick, cut into biscuits. Place on a cookie sheet and bake in the middle of the oven until light goldenbrown, about 15 to 20 minutes.
Adapted by Jenny Huston from Marion Cunningham’s The Fannie Farmer Cookbook
Honey Butter Yield: 10 x 1 Tbs./1 oz. servings 8 oz. Butter, unsalted, soft
1. 2.
36
¼ cup Honey
Place all the ingredients in a bowl and mix until smooth. Serve with at room temperature.
¼ tsp. Kosher Salt
37
Menu X Chickpea Soup with Greens and Pasta (Zuppa di Ceci & Verdure)
Salad with Red Wine Vinaigrette Ciabatta with Olive Oil Fresh Fruit
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Chickpea Soup with Greens and Pasta (Zuppa di Ceci & Verdure) Yield: 10 x 12 oz. servings
1 lb. Dry Chickpeas, soaked in water overnight 2 cloves Garlic, cracked and peeled, left whole 1/3 cup Extra Virgin Olive Oil 8 oz. Pancetta or Pepper Bacon, chopped 2 medium Yellow Onions, peeled, trimmed and finely chopped, about 3 cups 2 tsp. finely chopped Garlic ½ tsp. Red Chili Flakes, optional
4 cups roughly chopped Escarole or Chard, stems removed 4 cups Vegetable or Chicken Stock/Broth 8 oz. Small Pasta Shells, Cocciolette, cooked and cooled 2 to 4 Tbs. Red Wine Vinegar Kosher Salt, to taste Black Pepper, freshly ground, to taste ¾ cup grated good quality Parmesan Cheese
1.
Drain the beans, rinse them and place them in a large pot with the garlic cloves, cover with water, bring to a boil, turn down to a simmer and cook until tender.
2. 3.
Drain the beans, reserving 2/3 of the cooking with the beans.
4. 5. 6. 7. 8.
Add the garlic and chili peppers, if you are using them, sauté for 3 to 5 minutes, then add the escarole, or chard, and continue cooking until wilted.
Heat the olive oil over medium high heat in a large soup pot, brown the pancetta or pepper bacon, then add the onions and sauté until they smell sweet and are translucent. Add the stock/broth and chickpeas, bring to a boil, and then turn down to a simmer for 20 minutes. Add the vinegar and adjust the salt and pepper. When you are ready to serve the soup, heat the soup to very hot, drop the pasta into boiling water for 1 minute, then drain and add to the soup. Garnish with Parmesan cheese.
Adapted by Jenny Huston from Joyce Goldstein’s “The Mediterranean Kitchen Salad with Red Wine Vinaigrette Recipe” on page 15
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Graphics consulting and design by Olivia Destandau
T
hese recipes have been developed by Jenny Huston for a series of Kitchen Table Talks initiated by California Food and Justice Coalition in
the fall of 2011, and are part of an effort to bring the issues of healthy, affordable, accessible, and sustainably-grown food to our communities. It is our basic right to have access to healthy food. Kitchen Table Talks bring community members together to discuss their concerns related to food access and affordability, food quality, nutrition, and ecological issues, as well as provide a space to collectively create solutions. The following recipes are suggestions for meals to prepare for hosting a Kitchen Table Talk event. They are designed to be low-cost (around $3 per person), nutritious, and easy to make. By sharing ideas, knowledge, and experiences, these conversations have the power to make a real difference in the health of our communities.
Farm to Table Menu I
Black Beans & Sweet Potato Stew with Brown Rice Romaine Salad with Orange and Jicama, Orange Vinaigrette
3 4
Menu II Lentil & Spinach Stew with Brown Rice Romaine Salad with Radish and Yogurt Dressing
7 8
Menu III Curry Lentils & Brown Rice in Whole Wheat Pita Bread Romaine Salad with Tomato, Cucumber and Yogurt Dressing
11 12
Menu IV Moroccan Chickpeas with Whole Wheat Couscous Spinach Salad with Lemon Dressing
15 16
Menu V Yellow Split Pea & Cumin Dal with Brown Rice Mixed Greens with Yogurt Dressing
19 20
Farm to Table (cont.) Menu VI
Red Beans & Rice Coleslaw with Apple Cider Dressing Whole Wheat Biscuits with Honey Butter
23 24 24
Menu VII Italian Bean & Pasta Soup (Zuppa Pasta & Fagioli) Salad with Red Wine Vinaigrette t
27 28
Menu VIII Split Pea Soup Salad with Buttermilk Dressing
31 32
Menu IX Black Eyed Pea Stew with Rice Coleslaw with Apple Cider Dressing Whole Wheat Biscuits with Honey Butter
35 36 36
Menu X Chickpea Soup with Greens and Pasta (Zuppa di Ceci & Verdure) Salad with Red Wine Vinaigrette
39 28
1
Menu I Black Bean and Sweet Potato Stew with Brown Rice Romaine Salad with Orange and Jicama Orange Vinaigrette Baguette and Olive Oil Fresh Fruit
2
Black Bean and Sweet Potato Stew with Brown Rice Yield: 10 x 1 cup servings
3 cups dry Black Beans soaked over night 3 Garlic cloves, skin on ¼ cup Virgin Olive Oil 2 dried New Mexico or California Chili Peppers 1 Tbs. finely chopped Garlic 2 medium Yellow Onions, peeled, trimmed and finely chopped, about 3 cups 1 Tbs. ground Sweet Paprika 1 Tbs. ground Cumin Seed 2 lb. Swiss Chard, stems removed and roughly chopped, about 2 bunches
1½ lb. Sweet Potatoes, peeled and cut into ½” cubes, about 3 cups 3½ cups Vegetable Stock or Broth 1½ cups fresh Orange Juice 1½ tsp. finely grated fresh Orange Zest 3 Tbs. Red Wine Vinegar 1 tsp. Kosher Salt 1 tsp. freshly ground Black Pepper 4 Tbs. finely chopped Cilantro
1.
Drain the black beans, rinse thoroughly and place in a 4 qt. pot with the garlic cloves, cover with water to 3” above the beans, bring to a boil, turn down to a simmer and cook until tender, about 1 to 2 hours. Remove the garlic cloves.
2.
Heat the oil and fry the chilies, remove them from the oil and sauté the onions until the smell sweet. Add the garlic and cook another 2 to 3 minutes, until it smells toasted.
3. 4.
Add the paprika and cumin, sauté until it smells toasted.
5. 6.
Remove the chili, add the vinegar and adjust the salt and pepper.
Add the chard and wilt. Then add the sweet potatoes, black beans, chilies, orange juice, and vegetable stock. Bring to a boil and turn down to a simmer, simmer until the potatoes are tender, about 20 minutes. Serve with ¾ cup brown rice, garnish with chopped cilantro.
© USDA, 2011. Developed by Jenny Huston with Oakland Unified School District for USDA Recipe for Healthy Kids, 2011.
Brown Rice Yield: 9 cups, 10 x ¾ cup servings 3 cups Long Grain Brown Rice, Organic
1. 2. 3. 4.
6 cups cold Water
½ tsp. Kosher Salt
Place the rice in a strainer and rinse under running cold water, until the water runs clear. Place the rice in a 4 qt. pot, with a lid. Pour in the water and salt, bring to a boil, cover and turn down to a simmer. Cook for 30 to 40 minutes, check the rice after 30 minutes for doneness and assess how much water is left. If the rice is almost cooked and the water absorbed turn the heat off, leave covered for 20 minutes, or let the rice cook until the water is absorbed, let the rice stand in the covered pot with no heat for 20 minutes, and then serve. Fluff the rice with a fork.
3
Romaine Salad with Orange and Jicama, Orange Vinaigrette Yield: 10 x 1 cup servings
Salad 2 to 3 heads Romaine, trimmed, washed, dried and cut into 2” pieces 5 Navel Oranges, peeled with a knife (pith, the white part of the orange, also must be removed) and segments cut from the membrane, juice saved 12 oz. Jicama, peeled with a knife and cut into ½” cubes
Orange Vinaigrette 2 Shallots, peeled, trimmed and finely chopped 2 Tbs. Dijon Mustard 1 tsp. finely grated Orange Zest ½ cup fresh Orange Juice
1. 2. 3. 4. 5.
½ cup White Wine or Champaign Vinegar ¾ to 1 cup Virgin Olive Oil Kosher Salt, to taste Black Pepper, freshly ground, to taste
Dressing: Whisk shallot, mustard, zest, juice, and vinegar in a bowl. Let sit for 10 minutes to let flavors marry. Slowly whisk in oil, in a steady stream, whisking all the while to emulsify. Taste and adjust the salt and pepper, as necessary. Salad: Place the lettuce, orange segments and jicama in a serving bowl, drizzle with dressing, be careful not to over dress, and toss. Adjust the salt and peppers and serve immediately.
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Menu II Lentil and Spinach Stew with Brown Rice Romaine Salad with Radish Yogurt Dressing Baguette and Olive Oil Fresh Fruit
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Lentil and Spinach Stew with Brown Rice Yield: 10 x 1 cup servings
3 Tbs. Virgin Olive Oil 2 medium Yellow Onion, peeled, trimmed and finely chopped, about 3 cups 3 cloves Garlic, peeled, trimmed and finely chopped ¼ – ½ tsp. Cayenne Pepper, optional 3 cups dry Brown Lentils, picked over, rinsed and cooked until just done 3 cups Vegetable Stock/Broth
1 tsp. finely grated fresh Lemon Zest 1 lb. Baby Spinach, rinsed, steamed/wilted and roughly chopped ½ cup fresh Lemon Juice, or to taste Kosher Salt, to taste Black Pepper, freshly ground, to taste
1.
Heat the olive oil in a 4 qt. pot, sauté the onions until they begin to turn brown, add the garlic and cook until the garlic smells toasted, about 3 to 5 minutes. If you are using cayenne pepper, add it at this point and sauté briefly.
2. 3. 4. 5.
Add the cooked lentils, vegetable stock, and lemon zest, bring to a boil and turn down to a simmer for 15 to 20 minutes. Add the spinach and lemon juice. Adjust the salt and pepper to taste. Serve with brown rice, recipe on pg. 3.
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Romaine Salad with Radish and Yogurt Dressing Yield: 10 x 1 cup servings
Salad 2 to 3 heads Romaine Lettuce, washed, drained, trimmed and cut into 2“ pieces 2 bunches Radishes, washed, trimmed and thinly sliced
Yogurt Dressing 2 Tbs. fresh Lemon Juice 1 cup Plain whole or low-fat Yogurt 2 small clove garlic, trimmed and finely chopped Kosher Salt, to taste Black Pepper, freshly ground, to taste
1.
Dressing: Place the yogurt and garlic in a bowl and whisk together, add the lemon slowly while whisking, taste after adding ¼ of the lemon juice, continuing to add ¼ at a time and tasting after each addition, to taste.
2. 3. 4.
Adjust the salt and pepper. Place the cut lettuce and sliced radish in a serving bowl and lightly dress with the yogurt dressing. Adjust the salt and pepper, and serve immediately.
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Menu III Curry Lentils & Brown Rice Whole Wheat Pita Bread Tomato, Cucumber and Romaine Lettuce with Yogurt Dressing Fresh Fruit
10
Curry Lentils & Brown Rice in Whole Wheat Pita Bread Yield: 10 x 1 cup servings
3 Tbs. Organic Canola Oil 2 medium Yellow Onion, peeled, trimmed and finely chopped, about 3 cups 2 Tbs. Curry Powder ¼ – ½ tsp. Cayenne Pepper, optional 3 cloves Garlic, peeled, trimmed and finely chopped 1 Tbs. finely grated fresh Ginger
1. 2. 3. 4. 5.
3 cups dry Brown Lentils, picked over, rinsed and cooked until almost done, they should still be firm 2 to 3 cups Vegetable Stock/Broth 2 Tbs. fresh Lemon Juice, or to taste Kosher Salt, to taste Black Pepper, freshly ground, to taste
Heat the oil in a 6 qt. pot and sauté the onions until they begin to turn golden. Add the garlic and sauté until they begin to brown. Add the ginger and curry powder and cayenne, sauté until they become aromatic. Add the lentils and stock and bring to a boil, turn down to a simmer and simmer for 20 minutes, or until tender. Add the lemon juice and adjust the salt and pepper Serve over brown rice, recipe on pg. 3, with whole wheat pita bread and salad
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Romaine Salad with Tomato, Cucumber and Yogurt Dressing Yield: 10 x 1 cup servings
Salad 2 to 3 heads Romaine Lettuce, washed, drained, trimmed and cut into 1” pieces 3 large, ripe Tomatoes, cut into ¼” dice, about 1½ cups 1 medium English, Persian, or Armenian Cucumber, cut into ¼” dice, about 1½ cups
Yogurt Dressing with Coriander and Mint 2 Tbs. fresh Lemon Juice 1 cup Plain whole or low-fat Yogurt 2 small clove Garlic, trimmed and finely chopped 2 Tbs. finely chopped Coriander (Cilantro)
2 Tbs. finely chopped fresh Mint Kosher Salt, to taste Black Pepper, freshly ground, to taste
1.
Dressing: Place the yogurt, garlic, cilantro and mint in a bowl and whisk together, add the lemon slowly while whisking, taste after adding ¼ of the lemon juice, continuing to add ¼ at a time and tasting after each addition, to taste.
2. 3. 4.
Adjust the salt and pepper. Place the cut lettuce, cucumber and tomato in a serving bowl and lightly dress with the yogurt dressing. Adjust the salt and pepper, and serve immediately.
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Menu IV Moroccan Chickpea Stew Whole Wheat Couscous Spinach Salad with Lemon Dressing Whole Wheat Pita Bread Fresh Fruit
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Moroccan Chickpeas with Whole Wheat Couscous Yield: 10 x 1 cup servings
3 cups dry Chickpeas/Garbanzo Beans, soaked over night, or 3 x 15 oz. can Chickpeas/Garbanzo Beans 2 whole cloves garlic ½ cup Virgin Olive Oil 2 medium Yellow Onions, peeled, trimmed and finely chopped, about 3 cups 1½ Tbs. chopped fresh Garlic 2 medium Cinnamon Sticks 1 tsp. ground Cumin
½ tsp. ground Sweet Paprika ¼ – ½ tsp. Cayenne Pepper, optional 1½ oz. piece of fresh Ginger, sliced into ¼” rounds 31/3 cups chopped Tomatoes, fresh in season, or canned 2 Tbs. Red Wine Vinegar, or to taste Kosher Salt, to taste Black Pepper, freshly ground, to taste
1.
Place the chickpeas and garlic cloves in a 4 qt. pot and cover with water to 3” above the beans, bring to a boil, turn down to a simmer and cook until tender, about 1 to 2 hours.
2.
Heat the oil in a 4 qt. soup-pot, add the onions and sauté until they begin to brown. Add the garlic and sauté for about 2 to 3 minutes. Add the cinnamon stick, cumin, paprika and cayenne, sauté until it becomes aromatic.
3.
Add the ginger and tomatoes and sauté until heated through, then add the chickpeas, raisins tomatoes and stock, bring to a boil and turn down to a simmer. Cook until the raisins plump, about 15 minutes.
4. 5. 6.
Remove the ginger slices from the stew and add the spinach, bring to a simmer again. Add the vinegar and adjust the salt and pepper. Serve with ¾ cup whole-wheat couscous.
© USDA, 2011. Developed by Jenny Huston for USDA Recipe for Healthy Kids and Oakland Unified School District, 2011.
Whole Wheat Couscous Yield: 10 x ¾ cup servings 7¾ cups Water 2 ½ oz. Butter, unsalted 2 tsp. Kosher Salt 6 ½ cups Whole Wheat Couscous
1. 2. 3. 4. 5.
Preheat oven to warm (150°F ) Place the couscous in 4 qt. ovenproof pan. Place the water, butter, salt and cinnamon sticks in a pot and bring to a boil. Pour the water mixture over the couscous and cover tightly cover the pan with aluminum foil and place in the warm oven for 10 to 15 minutes. Remove from the oven and fluff the couscous with a fork, serve immediately.
Adapted by Jenny Huston from Joyce “Goldstein’s The Mediterranean Kitchen”
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Spinach Salad with Lemon Dressing Yield: 10 x 1 cup servings
Salad 12 cups Baby Spinach
Lemon Dressing 2 Shallot, peeled, trimmed and finely chopped ¾ cup fresh Lemon Juice 1½ cups good Olive Oil
1. 2. 3. 4.
Kosher Salt, to taste Pinch of finely grated Lemon Zest Black Pepper, freshly ground, to taste
Place shallot and lemon juice in a bowl and mix together. Slowly whisk in olive oil.
Adjust the salt and pepper to taste. Place the spinach in a serving bowl, lightly drizzle the dressing over the salad, toss and adjust the salt and pepper.
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Menu V Yellow Split Pea & Cumin Dal with Brown Rice Mixed Greens with Yogurt Dressing Naan Fresh Fruit
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Yellow Split Pea & Cumin Dal with Brown Rice Yield: 10 x 1 cup servings
2 cups Yellow Split Peas 6 cups water ½ tsp. Turmeric 2¼ tsp. Kosher Salt 3 Tbs. Organic Canola Oil
11/2 tsp. Cumin Seed 2 Yellow Onions, peeled, trimmed and finely chopped ¼ – ½ Cayenne Pepper, optional 4 Tbs. chopped Coriander (cilantro) Leaves, garnish
1.
Pick over the peas for any debris, then rinse under cold running water, until the water runs clear. Place the drained peas on a large bowl and cover with cold water to 1” above the peas, soak for 1 hour.
2.
Drain the peas and place them in a large pot with the turmeric and water, bring to a boil, stirring occasionally to ensure that the peas don’t stick to the pan or
3. 4. 5. 6.
Reduce to a simmer and cook until soft, stirring occasionally to ensure that the peas don’t stick to the pan.
7. 8.
Add the cayenne pepper and pour into the split peas.
lump together. Once the peas are soft, whisk them with a wire whisk until the peas become a puree. Measure the puree, there should be 10 cups of the puree, if there is less than 10 cups, add water to increase the volume to 10 cups. In a frying pan heat the oil over medium high heat, add the cumin seed and stir until dark brown, about 10 seconds. Add the onions and fry, stirring continuously, until they turn dark brown, about 20 minutes. Adjust the salt and serve with Brown Basmati rice (pg. 3), garnish with chopped coriander.
Adapted by Jenny Huston from Julie Sahni’s “Classic Indian Cooking”
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Mixed Greens with Yogurt Dressing Yield: 10 x 1 cup servings
Salad 10 cups Mesclun or other mixed salad greens
Yogurt Dressing 2 Tbs. fresh Lemon Juice 1 cup Plain whole or low-fat Yogurt 2 small clove garlic, trimmed and finely chopped Kosher Salt, to taste Black Pepper, freshly ground, to taste
1.
Dressing: Place the yogurt and garlic in a bowl and whisk together, add the lemon slowly while whisking, taste after adding ¼ of the lemon juice, continuing to add ¼ at a time and tasting after each addition, to taste.
2. 3.
Place the lettuces in a serving bowl and lightly dress with the yogurt dressing. Adjust the salt and pepper, and serve immediately.
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Menu VI Red Beans & Rice Coleslaw with Cider Dressing Whole Wheat Biscuits with Honey Butter Fresh Fruit
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Red Beans & Rice Yield: 10 x 1 cup servings
3 cups dry Red Beans soaked over night 2 cloves Garlic, with the skins on 2 dried Chipotle Peppers ¼ cup Canola Oil 2 medium, Yellow Onions, peeled, trimmed and finely chopped, about 3 cups 2 Tbs. finely chopped Garlic 4 medium Carrots, finely chopped, about 2 cups
4 ribs Celery, finely chopped, about 2 cups 2 Red Peppers, roasted, peeled and seeded, and chopped* 3½ cups Vegetable Stock or Broth 3 Tbs. Red Wine Vinegar 1 tsp. Kosher Salt 1 tsp. freshly ground Black Pepper 1 bunch Green Onions, trimmed and thinly sliced, white and light green portion
1.
Drain the red beans, rinse under cold water and place in 4 qt. pot with the garlic cloves and chipotle peppers and cover with water to 3” above the beans, bring to a boil, turn down to a simmer and cook until tender, about 1 to 2 hours.
2. 3. 4.
Once the beans are cooked remove the chili peppers and garlic cloves, reserve the peppers.
5. 6. 7.
Drain 2/3 of the bean liquid off, and then add to the vegetables with the vegetable stock. Bring to a boil and turn down to a simmer for 20 minutes.
Heat the oil and sauté the yellow onions until the smell sweet, and the garlic and sauté another 3 minutes. Add the carrots and sauté until they turn bright orange, then add the celery and continue cooking until they turn translucent. Add the roasted red peppers and sauté briefly. Add the vinegar and adjust the salt and pepper. If the red beans need more heat or smoke flavor chop the chipotle peppers and add to the stew to taste. Serve with ¾ cup brown rice (pg. 3), garnish with sliced green onions.
*Roasting Peppers: Place the peppers under the broiler or over a gas burner on medium and roast until the skin chars, turn and char all sides, including the top and bottom of the pepper. Let the pepper cool, then gently remove the charred skin, seeds and core. If necessary, rinse briefly under a thin stream of running water. Creative Commons (cc) Attribution-NonCommercial-NonDervis 3.0 Unported (CC BY-NC-ND 3.0)
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Coleslaw with Apple Cider Dressing Yield: 10 x 1 cup servings
Coleslaw 6 oz. Carrot, washed and grated 3 bunches Green Onions, trimmed and thinly sliced
12 oz. Green Cabbage, core removed and thinly sliced 12 oz. Red Cabbage, core removed and thinly sliced
Apple Cider Dressing ½ cup Apple Cider Vinegar 2 Tbs. Honey , or 3 Tbs Sugar 1½ tsp. Kosher Salt, or to taste 1 tsp. Black Pepper, freshly ground, or to taste
1. 2. 3.
Place the vegetables in a serving bowl and mix well. In a medium mixing bowl place the dressing ingredients and mix well. Make sure the sugar and salt have dissolved. Pour the dressing over the coleslaw and mix well, let stand 15 minutes, mix again and adjust the salt and pepper, serve.
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Whole Wheat Biscuits with Honey Butter Yield: 10 x 3 inch biscuits
1 tsp. Baking Soda 2 Tbs. Sugar, or Sucanat 1 cup Butter, unsalted, cut into small pieces 11/3 cup Buttermilk
11/3 cups All Purpose flour 2/3 cup Whole Wheat Flour 1 tsp. Kosher Salt 1 Tbs. + 1 tsp. Baking Powder
1. 2. 3. 4.
Pre heat the oven to 425°F.
Pace the flour, salt, baking powder, baking soda and sugar together in a mixing bowl. Cut the butter into the flour mixture, then mix in the buttermilk until barely incorporated. Pat the dough out on a floured surface to about 1/2” thick, cut into biscuits. Place on a cookie sheet and bake in the middle of the oven until light goldenbrown, about 15 to 20 minutes.
Adapted by Jenny Huston from Marion Cunningham’s The Fannie Farmer Cookbook
Honey Butter Yield: 10 x 1 Tbs./1 oz. servings 8 oz. Butter, unsalted, soft
1. 2. 24
¼ cup Honey
¼ tsp. Kosher Salt
Place all the ingredients in a bowl and mix until smooth. Serve with at room temperature.
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Menu VII Italian Bean and Pasta Soup (Zuppa Pasta & Fagioli)
Salad with Red Wine Vinaigrette Herb Focaccia or Ciabatta Fresh Fruit
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Italian Bean & Pasta Soup (Zuppa Pasta & Fagioli) Yield: 10 x 12 oz. servings
1¼ lb. Dry Cannillini, Great Northern White Bean, or Cranberry Beans soaked over night 2 Tbs. Extra Virgin Olive Oil 5 oz. Pancetta or Peppered Bacon, chopped 2 medium, Yellow Onions, peeled, trimmed and finely chopped, about 3 cups 2 Tbs. finely chopped Garlic 4 medium Carrots, finely chopped, about 2 cups 4 ribs Celery, finely chopped, about 2 cups ½ cup finely chopped Italian/Flat Leaf Parsley 2 large sprigs fresh Thyme
1 large sprig fresh Rosemary 3 cups chopped fresh Tomatoes, or 28 oz. canned plum tomatoes, chopped 4 cups Vegetable or Chicken Stock/Broth 2 Tbs. Red Wine Vinegar Kosher Salt, to taste Black Pepper, freshly ground, to taste 8 oz. Small Pasta Shells, Cocciolette, cooked and cooled ¾ cup grated good quality Parmesan Cheese
1. 2.
Drain the beans, rinse thoroughly and place in a 4 qt. pot, cover with water and bring to a boil, turn down to a simmer and cook until soft.
3. 4.
Add the thyme, rosemary, and tomatoes, cook until the tomatoes release their juices, for the fresh tomatoes, or until heated through.
5. 6. 7.
Add ½ cup parsley and bring back to a simmer, then add the vinegar and adjust the salt and pepper.
Heat the olive oil over medium high heat in a large soup pot, brown the pancetta, then add the onions and sauté until they smell sweet and are translucent, then add the garlic and continue to sauté for 2 to 3 minutes. Add the carrots and continue cooking until they become bright orange, then add the celery and cook until they become translucent. Drain 2/3 of the cooking liquid off the beans and add beans and remaining liquid to the vegetables, then add the stock. Bring the soup to a boil and turn down to a simmer, cook about 20 minutes, or until the beans begin to break down. Just before serving, drop the cooked pasta into boiling water and drain immediately, add to the soup and mix well. Serve the soup with a tablespoon of Parmesan Cheese and a sprinkling of chopped parsley.
Adapted by Jenny Huston from Bernard Clayton, Jr.’s “The Complete Book of Soups and Stews”
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Salad with Red Wine Vinaigrette Yield: 10 x 1 cup servings
Salad 10 cups Romaine Lettuce or other salad greens
Red Wine Vinaigrette 1 Shallot, finely chopped 2 Tbs. Dijon Mustard ¼ cup Red Wine Vinegar ½ – 3/4 cup Extra Virgin Olive Oil Kosher Salt, to taste Black Pepper, freshly ground, to taste
1.
Place all the salad dressing ingredients, except the oil, in a medium size mixing bowl, mix well with a wire whisk. Slowly drizzle the oil into the dressing mixture, while constantly whisking.
2. 3. 4.
Adjust the salt and pepper. Place the lettuces in a serving bowl and lightly dress with the vinaigrette dressing. Adjust the salt and pepper, and serve immediately.
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Menu VIII Split Pea Soup Salad with Buttermilk Dressing Whole Wheat Biscuits with Honey Butter Fresh Fruit
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Split Pea Soup Yield: 10 x 12 oz. servings
1¼ lb. Green Split Peas 14 cups Vegetable Stock or Broth ¼ cup Extra Virgin Olive Oil 2 medium, Yellow Onions, peeled, trimmed and finely chopped, about 3 cups, 1 Tbs. finely chopped Garlic
4 medium Carrots, finely chopped, about 2 cups 4 ribs Celery, finely chopped, about 2 cups 2 to 4 Tbs. Apple Cider Vinegar ½ tsp. Smoked Salt, to taste 1 tsp. Black Pepper, freshly ground, to taste
1.
Pick over the peas for any debris, then rinse under cold running water, until the water runs clear. Place the drained peas on a large bowl and cover with cold water to 1” above the peas, soak for 1 hour.
2.
Drain the peas and place them in a large pot with the vegetable stock/broth, bring to a boil, stirring occasionally to ensure that the peas don’t stick to the pan or lump together.
3. 4. 5. 6.
Reduce to a simmer and cook until soft, stirring occasionally to ensure that the peas don’t stick to the pan.
7.
Stir the vegetables into the split pea puree and add the cider vinegar, smoke salt and pepper to taste.
Once the peas are soft, whisk them with a whisk until the peas are a puree. Measure the puree, there should be 15 cups of the puree, if there is less than 15 cups, add water or stock/broth to increase the volume to 10 cups. In a sauté/frying pan heat the oil over medium high heat, add the onions and fry until they smell sweet and become translucent. Add the garlic and cook about 3 minutes, then add carrots and continue cooking until they turn bright orange, then add the celery and cook until it becomes translucent.
Adapted by Jenny Huston from Barbara Kafka’s “Soup: A Way of Life”
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Salad with Buttermilk Dressing Yield: 10 x 1 cup servings
Salad 10 cups Romaine Lettuce or other Salad Greens
Buttermilk Dressing ½ cup Mayonnaise ½ cup Buttermilk 1 tsp. chopped fresh Garlic 1/4 cup chopped Italian/Flat Leaf Parsley, leaves only
8. 9. 10. 11.
1 Tbs. cup chopped fresh Thyme ¼ cup Champaign Vinegar Kosher Salt, to taste Black pepper, freshly ground, to taste
Place all the salad dressing ingredients in a medium mixing bowl and whisk together. Adjust salt, pepper and vinegar. Place the lettuces in a serving bowl and lightly dress with the buttermilk dressing. Adjust the salt and pepper, and serve immediately.
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Menu IX Black Eyed Pea Stew & Rice Coleslaw with Apple Cider Dressing Whole Wheat Biscuits with Honey Butter Fresh Fruit
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Black Eyed Pea Stew with Rice Yield: 10 x 1 cup servings
1 lb. Dry Black Eyed Peas, soaked over night 1 Bay Leaf ¼ cup Canola Oil 2 medium Yellow Onion, peeled, trimmed and finely chopped, about 3 cups 1 Tbs. finely chopped Garlic 4 medium Carrots, finely chopped, about 2 cups 4 ribs Celery, finely chopped, about 2 cups
2 tsp. fresh Thyme leaves, lightly chopped 3 cups Vegetable Stock/Broth 2 lb. Collard Greens, removed from the stem and roughly chopped, about 2 bunches 2 to 4 Tbs. Apple Cider Vinegar ½ tsp. Smoked Salt Black Pepper, freshly ground, to taste
1.
Drain the beans, rinse them and place them in a large pot with the bay leaves, cover with water, bring to a boil, turn down to a simmer and cook until tender.
2. 3.
Drain half the bean liquid off, reserving the beans and remaining liquid.
4. 5. 6. 7. 8.
Add the carrots to the onions and cook until they turn bright orange, add the celery and cook until they become translucent.
Heat the canola oil in a large soup pot over medium high heat, sauté the onions until they smell sweet and become translucent, then add the garlic and cook another 3 to 5 minutes. Add the greens 1/3 at a time and sauté until wilted. Add the beans, bean liquid and stock/broth, bring to a boil and simmer for 20 minutes. Add the apple cider vinegar and adjust the salt and pepper. Serve with rice (see below)
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White Rice Yield: 5 cups, 10 x ½ cup servings 4 cups Organic Long Grain White Rice
1. 2. 3. 4.
5 cups cold Water
½ tsp. Kosher Salt
Place the rice in a strainer and rinse under running cold water, until the water runs clear. Place the rice in a 4 qt. pot, with a lid. Pour in the water and salt, bring to a boil, cover and turn down to a simmer. Cook for about 20 minutes, check the rice after 15 minutes for doneness and assess how much water is left. If the rice is almost cooked and the water absorbed turn the heat off, leave covered for 20 minutes, or let the rice cook until the water is absorbed, let the rice stand in the covered pot with no heat for 10 minutes, and then serve. Fluff the rice with a fork.
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Coleslaw with Apple Cider Dressing Yield: 10 x 1 cup servings
Coleslaw 12 oz. Green Cabbage, core removed and thinly sliced 12 oz. Red Cabbage, core removed and thinly sliced
6 oz. Carrot, washed and grated 3 bunches Green Onions, trimmed and thinly sliced
Apple Cider Dressing 1½ tsp. Kosher Salt, or to taste 1 tsp. Black Pepper, freshly ground, or to taste
½ cup Apple Cider Vinegar 2 Tbs. Honey , or 3 Tbs Sugar
1. 2. 3.
Place the vegetables in a serving bowl and mix well. In a medium mixing bowl place the dressing ingredients and mix well. Make sure the sugar and salt have dissolved. Pour the dressing over the coleslaw and mix well, let stand 15 minutes, mix again and adjust the salt and pepper, serve.
Creative Commons (cc) Attribution-NonCommercial-NonDervis 3.0 Unported (CC BY-NC-ND 3.0)
Whole Wheat Biscuits with Honey Butter Yield: 10 x 3 inch biscuits
11/3 cups All Purpose flour 2/3 cup Whole Wheat Flour 1 tsp. Kosher Salt 1 Tbs. + 1 tsp. Baking Powder
1. 2. 3. 4.
1 tsp. Baking Soda 2 Tbs. Sugar, or Sucanat 1 cup Butter, unsalted, cut into small pieces 11/3 cup Buttermilk
Pre heat the oven to 425°F. Pace the flour, salt, baking powder, baking soda and sugar together in a mixing bowl. Cut the butter into the flour mixture, then mix in the buttermilk until barely incorporated. Pat the dough out on a floured surface to about 1/2” thick, cut into biscuits. Place on a cookie sheet and bake in the middle of the oven until light goldenbrown, about 15 to 20 minutes.
Adapted by Jenny Huston from Marion Cunningham’s The Fannie Farmer Cookbook
Honey Butter Yield: 10 x 1 Tbs./1 oz. servings 8 oz. Butter, unsalted, soft
1. 2.
36
¼ cup Honey
Place all the ingredients in a bowl and mix until smooth. Serve with at room temperature.
¼ tsp. Kosher Salt
37
Menu X Chickpea Soup with Greens and Pasta (Zuppa di Ceci & Verdure)
Salad with Red Wine Vinaigrette Ciabatta with Olive Oil Fresh Fruit
38
Chickpea Soup with Greens and Pasta (Zuppa di Ceci & Verdure) Yield: 10 x 12 oz. servings
1 lb. Dry Chickpeas, soaked in water overnight 2 cloves Garlic, cracked and peeled, left whole 1/3 cup Extra Virgin Olive Oil 8 oz. Pancetta or Pepper Bacon, chopped 2 medium Yellow Onions, peeled, trimmed and finely chopped, about 3 cups 2 tsp. finely chopped Garlic ½ tsp. Red Chili Flakes, optional
4 cups roughly chopped Escarole or Chard, stems removed 4 cups Vegetable or Chicken Stock/Broth 8 oz. Small Pasta Shells, Cocciolette, cooked and cooled 2 to 4 Tbs. Red Wine Vinegar Kosher Salt, to taste Black Pepper, freshly ground, to taste ¾ cup grated good quality Parmesan Cheese
1.
Drain the beans, rinse them and place them in a large pot with the garlic cloves, cover with water, bring to a boil, turn down to a simmer and cook until tender.
2. 3.
Drain the beans, reserving 2/3 of the cooking with the beans.
4. 5. 6. 7. 8.
Add the garlic and chili peppers, if you are using them, sauté for 3 to 5 minutes, then add the escarole, or chard, and continue cooking until wilted.
Heat the olive oil over medium high heat in a large soup pot, brown the pancetta or pepper bacon, then add the onions and sauté until they smell sweet and are translucent. Add the stock/broth and chickpeas, bring to a boil, and then turn down to a simmer for 20 minutes. Add the vinegar and adjust the salt and pepper. When you are ready to serve the soup, heat the soup to very hot, drop the pasta into boiling water for 1 minute, then drain and add to the soup. Garnish with Parmesan cheese.
Adapted by Jenny Huston from Joyce Goldstein’s “The Mediterranean Kitchen Salad with Red Wine Vinaigrette Recipe” on page 15
39
Graphics consulting and design by Olivia Destandau
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