Recipes
CONTENTS
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.
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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.
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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
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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.
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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
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:
- Preheat
the oven to 400 degrees.
- Place
the cauliflower, olive oil, and salt in a large bowl and toss.
- Place
in a large roasting pan in the oven for 30 minutes, until cauliflower
is lightly browned.
- 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:
- Roast beets as above.
- 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.)
- Place the lentils in a
saucepan and cover with two inches of water. Put the carrot and the sachet
in the pot.
- Cover the lentils and bring them
to a boil, reduce to a simmer, and cook, stirring occasionally, for
20-25 minutes, or until tender.
- Remove from heat; discard
the carrot pieces and the sachet.
- Stir in red wine vinegar, season
with salt and pepper, and allow the lentils to cool in their cooking
liquid.
- Drain the lentils and stir in olive
oil, lemon juice and zest.
Adjust seasoning with salt and pepper as needed.
- Stir in beets until just
mixed. Top with parsley,
if desired. Serve warm or
chilled. Serves 4.
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