Recipes

CONTENTS

BUTTERNUT SQUASH SALSA

TOMATILLA SALSA

SASSY SAUCE

CRANBERRY BRAN MUFFINS

BRAISED KALE WITH GARLIC

TOASTED ALMOND BROCCOLI

ROASTED CAULIFLOWER FLORETS

CARAMELIZED BRUSSELS SPROUTS WITH PECANS

ROASTED BEETS

 

Autumn 2007

 

BUTTERNUT SQUASH SALSA

INGREDIENTS:

  • 1 tsp olive oil
  • 1 clove garlic; minced
  • ½ cup butternut squash; diced
  • PREPARATION:

    Heat olive oil in small pan and sauté garlic until soft but not brown. Add squash and carrots. Cover and steam until just tender. Cool and add tomatoes. In a small bowl, mix vinegar, lime juice, syrup, seasonings, chile and cilantro. Poor mixture over cooled vegetables and toss to mix. Serve at room temperature. Best made ahead so flavors can blend. Store any leftovers covered in refrigerator.

     
    ½ cup carrots; diced
  • ¼ tsp jalepeno chile; minced
  • ¼ cup fresh tomatoes
  • 1 Tbl rice wine vinegar
  • 1 ts Whole Foods Mexican Seasoning
  • 1 lime; juiced
  • 1 Tbl maple syrup
  • 1-2 Tbl chopped cilantro

 

TOMATILLA SALSA

INGREDIENTS:

  • PREPARATION:

    Saute onion, garlic, and pepper in oil until softened. Remove paper-like husks from tomatillo and chip finely. Stir into hot pan and heat until softened. Chop tomato and avocado into chunks. Stir in avocado, tomato, lime juice and cilantro. Chill until ready to serve. Garnish with fresh cilantro leaves.

     
    ½ cup red onions; chopped
  • 1 tsp garlic; minced
  • 1 chili pepper
  • 1 Tbl vegetable oil
  • 1 lime; juice
  • 1 ripe red tomato
  • 1 ripe avocado
  • 5-7 tomatillo; husk removed

 

SASSY SAUCE

INGREDIENTS:

  • PREPARATION:

    Saute onion, garlic, in oil until softened. Add sauce and seasonings. Simmer for about 20 minutes. Store in the refrigerator. Use on pizza, pasta, bagels or as a dip.

     

    SUBSTITUTES: Salmon rub = dehydrated orange peel, sesame seed, dill seed, dill weed, parsley flakes, dehydrated garlic, dehydrated onion

    Lemon oil = olive oil plus lemon zest and 2 tsp lemon juice

     
    ½ can Heavy Tomato Puree (6 oz)
  • ½ can Ground Tomatoes Sauce (28 oz)
  • 1 t Dried Lemon Basil Leaf
  • 2 T Salmon rub
  • 1 t White Pepper
  • 2 cloves Finely chopped Garlic
  • ½ cup Finely chopped Sweet Onion
  • ¼ t Ground Fennel Seed
  • 4 T Lemon Olive Oil

 

CRANBERRY BRAN MUFFINS

INGREDIENTS:

·         2 cups oat bran

·         1 cup whole wheat flour

·        

PREPARATION:

Combine all dry ingredients in large bowl. Add milk, butter, yogurt, vanilla and beaten egg. (NOTE: I substituted apple sauce for the butter) Mix until creamy. Stir in cranberries and nuts. Spoon into muffin tin, filling cups just to the top. Bake at 400 F for 15-20 minutes.

 
1 ½ baking powder

·         ¾ tsp baking powder

·         Dash salt

  • 1/3 cup brown sugar or honey
  • 1 egg beaten
  • 1 cup milk
  • ¼ cup margarine, softened
  • 1 tsp vanilla
  • ½ - ¾ vanilla yogurt
  • ½ - 1 cup dried cranberries
  • ½ cup chopped nuts

http://coffeeworks.blogs.com/coffee and tea/2005/10/cranberry bran .html

 

 

U Wellness and Nutrition Day Recipes

Click on the link above to access a printable version of a recipe booklet that contains recipes from the U Wellness and Nutrition Day.

Winter 2007 Recipes

CRUCIFEROUS VEGGIE RECIPES

Cruciferous vegetables are good sources of many nutrients including vitamin C, folate, fiber, calcium, and phytochemicals.  The American Cancer Society recommends emphasizing vegetables from this botanical family as part of the suggested 5-9 servings of fruits and vegetables daily.  If you think of broccoli, Brussels sprouts and cauliflower as unappetizing, think again!  Try the simple, delicious recipes below for some new ways to enjoy cruciferous veggies.

 

BRAISED KALE WITH GARLIC

INGREDIENTS:

·       1 bunch kale

·       1 TB extra virgin olive oil

·       1/4 cup water

·       2 cloves fresh garlic, minced

·       Salt to taste

PREPARATION:

1.       Rinse the kale and remove stems.  Chop or tear leaves coarsely.

2.       Heat olive oil over medium-high heat in a large skillet.

3.       Add the kale and cover the skillet.  Allow to heat for a few minutes.

4.       Remove the lid and stir the kale. 

5.       Add water, fresh garlic, and salt.  Cover.

6.       Cook kale, stirring occasionally, until water is evaporated and kale is cooked to the desired texture, about 10 minutes.

7.       Serve. 

 

TOASTED ALMOND BROCCOLI

INGREDIENTS:

·       4 tablespoons sliced almonds

·       1/2 pound broccoli florets (4 cups)

·       Juice and zest of 1/2 lemon

·       2 teaspoons olive oil

·       Salt and pepper to taste

PREPARATION:

1.       Heat a nonstick skillet on medium heat and add almonds. Sauté 1 minute or until almonds are golden. Remove and set aside.

2.       Steam the broccoli in a collapsible steamer, set up in a pot filled with 1 inch of water. Alternatively, place broccoli in a microwave-safe bowl and microwave on high for 4 minutes.

3.       Remove the broccoli from the steamer and add oil, lemon juice and zest, and salt and pepper. Toss well. Sprinkle almonds on top.

 

ROASTED CAULIFLOWER FLORETS

INGREDIENTS:

  • 1 bunch of cauliflower, cut into florets
  • 2 TB extra virgin olive oil
  • Salt and pepper to taste

PREPARATION:

  1. Preheat the oven to 400 degrees.
  2. Place the cauliflower, olive oil, and salt in a large bowl and toss.
  3. Place in a large roasting pan in the oven for 30 minutes, until cauliflower is lightly browned. 
  4. Serve.

 

CARAMELIZED BRUSSELS SPROUTS WITH PECANS

Adapted from The Voluptuous Vegan by Myra Kornfeld and George Minot

INGREDIENTS:

·       1/4 cup pecan halves

·       1/4 lb Brussels sprouts (20 small or 10 large)

·       2 carrots, sliced

·       1/2 cup water

·       1/4 cup pure maple syrup

·       1 tsp Dijon mustard

·       2 TB extra-virgin olive oil

·       Salt and pepper to taste

PREPARATION:

1.       Preheat the oven to 350 degrees.  Arrange the pecan halves on a baking sheet and toast for 7 minutes, or until lightly golden.  Set aside to cool.

2.       Remove the tough outer leaves of the Brussels sprouts and trim the stems.  Cut in half if large.  Set aside.

3.       Whisk together the water, maple syrup, and mustard in a small bowl and set aside.

4.       Heat a medium skillet over medium-high heat.  Add the oil, carrots and sprouts and sauté for a few minutes until the sprouts begin to brown.  Add the syrup mixture to the pan, reduce the heat to low, and cover the pan.  Cook until the sprouts are tender and the liquid is reduced to a glaze, 10-12 minutes.  Stir in the pecans.  Sprinkle with salt and pepper to taste, and serve hot.

 

 

Autumn 2006 Recipes
COOKED QUINCE  (adapted from “A New Way to Cook” by Sally Schneider)  Serves 4

INGREDIENTS:

·       1 cup water (or dry white wine if you want to make it fancy!)

·       1/2 cup honey or maple syrup

·       Juice of 1/2 lemon

·       2 pounds fragrant quinces

·       Pinch salt

PREPARATION:

1.       In a medium skillet, combine the first three ingredients.

2.       With a vegetable peeler, peel one quince and cut out the fibrous core, then cut into eighths. Cut each eighth in half again, to make a 1/4" slice. Place the slices in the skillet and toss to coat to prevent the slices from browning as you work on the others. Pare and slice the remaining quinces.

3.       Bring the liquid to a boil, reduce the heat, and simmer until the quinces are tender and rosy but retain their shape, 25 to 40 minutes. If the water/wine is evaporating too quickly, add some water in 1/4-cup increments.

4.       Increase the heat to a low boil and boil the mixture until about 1/2 cup of thick syrup remains. Cool the quinces in the syrup; serve warm or cold.

 

ROASTED BEETS

Preheat the oven to 400 degrees. Wrap the beets in aluminum foil “pouches” and place them in the oven.  Roast until they are fork tender, 30 minutes-1 hour (depending on the size of the beets).  Remove from oven and let cool, then peel off the skin and cut into slices.  The beets can then be used as additions to salads (see recipe below), grains, or vegetable dishes.  Or, just drizzle a little olive oil and balsamic vinegar over them and enjoy!

 

TRINITY SALAD   (adapted from recipe by Pioneer Organics)

This is my absolute favorite way to eat beets.  The complementary flavors from the “trinity” of beets, lentils and lemon work so well together—and it is such a wholesome, nutritious salad.  If Meyer lemons are available, use those in this recipe—they are wonderfully fragrant and sweeter than regular lemons.  If your beets still have the greens attached when you buy them, don’t throw them away—wash them and discard the stems, then sauté them with a bit of garlic and olive oil.  Serve along with some whole-grain bread for a great autumn meal! 

INGREDIENTS:

·       1 bunch beets

·       3 cloves garlic

·       12 black peppercorns

·       2 bay leaves (optional)

·       1 cup French green lentils, rinsed

·       1 carrot, peeled and chopped into 2” lengths

·       2 teaspoons red wine vinegar

·       2 tablespoons olive oil

·       1 tablespoon lemon juice

·       1 teaspoon lemon zest

·       Salt

·       Freshly ground pepper

·       Parsley, for garnish (optional)

PREPARATION:

  1. Roast beets as above. 
  2. Make a sachet by wrapping the garlic cloves, peppercorns and bay leaves in a square of cheesecloth and tying it closed.  (You could also use a tea ball if you have one.) 
  3. Place the lentils in a saucepan and cover with two inches of water.  Put the carrot and the sachet in the pot.
  4.  Cover the lentils and bring them to a boil, reduce to a simmer, and cook, stirring occasionally, for 20-25 minutes, or until tender. 
  5. Remove from heat; discard the carrot pieces and the sachet.
  6.  Stir in red wine vinegar, season with salt and pepper, and allow the lentils to cool in their cooking liquid.
  7.  Drain the lentils and stir in olive oil, lemon juice and zest.  Adjust seasoning with salt and pepper as needed. 
  8. Stir in beets until just mixed.  Top with parsley, if desired.  Serve warm or chilled.  Serves 4.