What’s the 411 on Fermentation? Rainbow Kimchi and Winter Crystal Noodles

Posted by on Feb 16, 2017 in Uncategorized | 0 comments

By Autumn Rauchwerk, Butter Beans Wellness Educator
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There’s a lot of buzz around fermentation lately, but what exactly is it? Fermentation is a traditional anaerobic (without oxygen) preservation method, harnessing yeast and bacteria to eat the sugars in a food, and create alcohols or acids that change the flavor and help keep the foods fresh for longer.
What comes to mind when you think of fermented foods? Perhaps you think of sauerkraut and sour pickles. These foods were traditionally fermented, but they rarely are anymore. These days, most pickled vegetables are made using vinegar instead of the fermentation process. For some more insight, here’s the difference between fermenting and pickling.And there’s a big difference between fermentation and aerobic decomposition. Aerobic decomposition is what causes foods to spoil – like that mushy brown lettuce forgotten about in the back of the fridge. Aerobic decomposition is the breakdown of food by bacteria in the presence of oxygen, allowing some potentially dangerous bacteria to flourish. Fermentation, on the other hand, helps replenish the good bacteria in our bodies, which are important for digestion and fighting infections and diseases!
We do still have fermented foods in some unexpected places in our diets – you may be surprised to learn that a number of foods we eat regularly are fermented, including bread, cheese, soy sauce and chocolate! Some have bacteria or yeast added in, and some catch the bacteria that already exists in the air and on the food.Want to add those delicious and nutritious fermented vegetables back into your diet? You can try fermentation out for yourself at home! Here’s a list of 10 fermented foods you can easily make at home!Practice fermenting foods with your family using this delicious recipe:
Rainbow Kimchi and Winter Crystal Noodles

 

Ingredients:

Rainbow Kimchi

  • ½ red cabbage
  • ½ green cabbage
  • ¼ salt
  • 1 C cold water
  • 2 t apple cider or white vinegar
  • 1 T fresh ginger, grated
  • 2 cloves garlic
  • 2 green onions, minced
  • 2 carrots, grated

Winter Crystal Noodles

  • 8 oz glass noodles
  • 2 T sesame oil
  • 2 cloves garlic
  • 2 green onions
  • 3 T soy sauce
  • 1 carrot
  • ½ bunch kale
  • 2 T sesame seeds
  • Salt, soy sauce, sesame oil to taste

Directions:

  1. Cut cabbage into thin 2-inch strips. Add salt and massage cabbage to draw out moisture. Add cold water in increments to help this process. Once covered with water, let stand 10 minutes.
  2. Mix together vinegar, ginger, garlic, green onions, and carrots to make kimchi ‘paste.’
  3. Drain salted cabbage and rinse.
  4. Toss in kimchi paste.
  5. Set aside in sealed container for up to 48 hours in the fridge to allow flavors to blend (or enjoy at the end of this recipe!)
  6. Cook noodles (~5 minutes in boiling water).
  7. Mince garlic and chop green onions and carrots.
  8. Cook garlic and onions in oil. Add soy sauce and carrots. Cook until softened.
  9. Strip kale and tear into small pieces.
  10. Add kale to vegetable mix and cook 1-2 minutes until kale is bright green and slightly wilted.
  11. Combine with noodles and sesame seeds.
  12. Add salt, soy sauce, sesame oil to taste.
  13. Serve and enjoy!
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our famous turkey tacos!

Posted by on Feb 15, 2017 in cooking with kids, healthy food, lunch time, Recipes, school food | 0 comments

Taco Beef Mexican Food

Across all of our schools our students look forward to their Taco Tuesday’s!

We are excited to share our most beloved recipe with you all so that you can recreate them at home.

Ingredients: 

  • 3 T canola oil
  • 1 lb ground turkey
  • 2 cloves garlic, pressed
  • 1 small yellow onion, diced
  • 1 small poblano pepper, seeded and diced
  • 1 heaping T of dark chili powder
  • 2 t cumin
  • 1 t coriander
  • 1 t oregano
  • 1 t salt
  • 1 15 oz can of crushed tomatoes

Directions: 

Heat oil over high heat, then reduce to medium heat. Add onion and salt. Cook until translucent. Add peppers and garlic, cook for 3 minutes. Then add turkey meat and seasonings. Cook until golden brown.

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No Bake Carrot Cake Cookies and Valentine’s Hot Chocolate

Posted by on Feb 13, 2017 in Uncategorized | 0 comments

17056352817_61767eb53d_zIs chocolate really good for the heart?  On Valentine’s Day we often gift our loved ones with this simple sweet treat, but some chocolate provides heart-healthy value more than others!

In cooking class this week, our junior chefs will learn that chocolate actually comes from the cacao plant.  Cocoa is made from the seeds of the plant and it is what we find in our chocolate products.  The less sugar and higher the cocoa content found in chocolate provides anti-inflammatory antioxidants that can imprCacao image from the storyofchocolate.comove blood flow and prevent heart disease.  So this Valentine’s Day, if you want to add heart-healthy value to your  box of chocolates, choose dark chocolate!

You and your loved ones can also warm up with a cup of aromatic hot cocoa and No-Bake Carrot Cake Cookies in this delectable recipe:

Ingredients (serves 8):

Carrot Cake Cookies

  • 1 c oats + 1/4 c reserved
  • 1/2 c grated carrots
  • 1/2 c dates
  • 1/4 c raisins + 1/4 c reserved
  • 6T brown sugar
  • 2 t cinnamon
  • 2 t vanilla extract
  • 1/2 c dark chocolate chips

Hot Cocoa

  • 4 cups soy milk
  • 6 oz chopped dark chocolate
  • 1/2 t cinnamon
  • 1/8-1/4 t ginger
  • 1/8 t salt
  • 2-3 T brown sugar

Directions:

  1. Chop dates and grate carrots.
  2. Add 1 c oats and carrots to food processor.  Add all other ingredients except reserved raisins, oats and chocolate chips.
  3. Remove dough and stir in raisins and chocolate chips.
  4. Stir in remaining oats.
  5. Form into balls and gently flatten with palm of hand.
  6. Cut into heart shapes with cookie cutter.
  7. Put in refrigerator for at least 15 minutes.
  8. Chop chocolate or use grater for chocolate flakes.
  9. Add chocolate to pot and simmer on low.
  10. Pour milk into pot and stir continuously.
  11. Add spices and stir.
  12. Inhale the rich aromatics emanating from the hot cocoa drink, serve cookies and enjoy!

 

 

 

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Red Velvet Beet Brownies

Posted by on Feb 6, 2017 in cooking with kids, healthy food, nutrition, Recipes, valentines day | 0 comments

800px-Chocolate_Beetroot_BrowniesSurprise your loved ones this valentine’s day with these delightful brownies that use red beets as a natural food coloring and sweetener, and an added protein punch with black beans!

Our cooking class students are excited to whip these up, and of course indulge in their goodness!

Ingredients: 

  • 2 1/4 C oats
  • 1 medium cooked beet
  • 1/4 C unsweetened cocoa
  • 1/3 C rice milk
  • 1/4 C canola oil
  • 1/2 C black beans
  • 1/2 C maple syrup
  • 1/2 t baking powder
  • 1/4 t salt
  • 1 t vanilla
  • 1/2 C chocolate chips

Directions: 

1) Preheat oven to 375F. Lightly oil an 8×8 pan.

2) Cut beet into quarters and bring to a boil. Drain, allow to cool, peel, and chop into small pieces.

3) In food processor, blend oats, cocoa, salt, and baking powder until oats are blended into fine powder.

4) Add the rice milk, oil, maple syrup, and vanilla. Mix until well combined. Then add the beets and beans to form a thick batter. Add additional milk if needed to reach brownie consistency.

5) Mix in chocolate chips by hand and pour batter into pan.

6) Bake for 20-25 minutes.

Enjoy!

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Apple Turnovers with Coconut Oil

Posted by on Jan 26, 2017 in after school, cooking classes, cooking with kids, families, healthy food, nutrition | 0 comments

5513640649_6d4c56b309_bThis week in our fun-filled cooking classes we created apple turnovers with coconut oil, served alongside an aromatic spiced apple pear butter!

Our chefs in training practiced their slicing and dicing skills, while learning about the health benefits of coconut oil which helps boost our immune system, enhances our memory, and provides us with healthy fats that help improve our cholesterol levels.

We hope that you will make memories in your family kitchen with our apple turnover recipe!

Serves 8

Ingredients:

Dough

  • 1 C whole wheat + 1 C AP flour
  • ½ t salt
  • ½ cup coconut oil, solid
  • 1/3-1/2 cup ice water

Filling

  • 4 apples
  • 1/4 cup maple syrup
  • ½ lemon
  • ½ t cinnamon
  • ¼ t nutmeg
  • 1 T flour
  • pinch of salt
  • dried cherries, raisins (optional)

Directions:

1) Preheat oven to 375˚

2) Rinse all fruit 

3) Make the dough: Mix dry ingredients. Cut solid coconut oil in small increments using pastry blender or fork. Add water by the tablespoon until dough just comes together. Set aside. Place the dough in fridge to chill.

4) Make the filling: Slice and dice apples, and combine with lemon juice, spices, flour and salt. If the filling is too juicy from the apple juice, add a pinch more flour to absorb or drain using a colander.

5) Assemble the turnovers:

    • Cut dough into smaller pieces. Roll out into 1/8-inch thick rounds on a lightly floured surface.
    • Place ~2 T of filling on one half and sprinkle with dried cherries or raisins if desired.
    • Fold over and seal, using fork or fingers to crimp the edges. 
    • Bake at 375˚ degrees for 25 minutes, or until golden brown.
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Dolmades and Sweet Potato Hummus

Posted by on Jan 17, 2017 in Uncategorized | 0 comments

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This week our cooking classes are making Dolmades and Sweet Potato Hummus. Dolmades are a popular Mediterranean dish of grape leaves stuffed with rice. Our version of dolmades features raisins, mushrooms, and sunflower seeds.

The Butter Beans chefs-in-training will also be making sweet potato hummus, a sweet and savory blend of sweet potatoes, chickpeas, lemon, tahini, garlic, and olive oil.

What are some of your favorite dark, leafy greens?
What are some other ways we can incorporate green into our diets?

Share your answers at @butter_beans on twitter and @butterbeanskitchen on instagram!

Bon Appétit in Greek: Kali Sas Orexi!

INGREDIENTS: Makes servings for eight!

DOLMADES
1 T olive oil
1 clove garlic
½ C mushrooms
½ lemon
2-3 T raisins
4 T sunflower seeds
2 C cooked brown rice
16 grape leaves

HUMMUS
2 sweet potatoes
2 C chickpeas
½ lemon
2 T tahini
2 T olive oil
1 garlic clove
Salt to taste
1 package whole wheat pita

 

INSTRUCTIONS

  • Preheat oven to 350.
  • Cook rice (½ C uncooked)
  • Prepare dolmades filling
  • Dice mushrooms. Sauté with garlic and olive oil.
  • Squeeze lemon juice, setting aside half for hummus.
  • Mix lemon, raisins, seeds, and brown rice.
  • Combine mushrooms with rice mixture and set aside.
  • Place 2 T of rice filling at the base of the leaf, near stem.
  • Fold stem end up over the filling and fold edges of leaf inward. Roll away from you.
  • Squeeze gently to seal.
  • Repeat with all grape leaves
  • Line pot with any damaged leaves to create bed for dolmades.
  • Snugly pack stuffed leaves in the bottom of pot, making a second layer if needed.
  • Cover with ½ cup water and heat over medium heat until it simmers. Lower heat, cover, and cook 20 minutes.
  • Tear pita bread into triangular wedges. Drizzle with oil, salt and herbs of choice. Toast for 10 minutes, turning once.
  • Make the hummus.
  • Chop sweet potato into small pieces.
  • Add all ingredients to food processor and blend until smooth
  • Add salt to taste.
  • Serve and enjoy!
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Root Vegetable Sushi with Miso Soup

Posted by on Jan 6, 2017 in Uncategorized | 0 comments

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Next week is our first week of spring cooking classes at most of our schools, and we are celebrating by making sushi! We’re filling our rolls with root vegetables to showcase in-season produce and pairing our sushi with a miso soup.

What’s the Story with Miso?

Miso a paste made out of fermented soybeans; it’s rich in protein, minerals, vitamins, beneficial bacteria, and adds the savory umami flavor to many dishes.To make miso, soybeans are fermented with the fungus koji, which is cultivated in a base of either barley, rice, or soybeans, salt is added, and the product is aged six months to three years to create miso paste.

 

Root Vegetable Sushi with Miso Soup

INGREDIENTS: SERVES 8

Sushi

  • 1 cup black rice
  • ½ cup brown rice
  • 3 cups water
  • 3 carrots
  • 1 large sweet potato
  • 2 parsnips
  • 2 apple
  • 4 roasted nori sheets

Soup

  • 1 carrot
  • 4-5 cups water
  • 3 T miso paste
  • ½ cup tofu, diced
  • Salt to taste
  • Oil for roasting
  • 3 T toasted sesame seeds
  • Pickled ginger, for garnish

 

Prep

    • Preheat oven to 400˚
    • Cook 1 cup black rice in 2 cups water (~30-40 minutes).
    • Cook parboiled brown rice approx. 10 minutes.
    • Start with preparing the ingredient fixings for the sushi.
    • Slice carrots, parsnips, and sweet potatoes into long ¼-½” thick strips.
    • Toss each vegetable variety separately with oil and roast at 400˚ until tender.
    • Cut apples into strips, set aside.
  • Miso Soup:
    • Dice carrots and tofu.
    • Bring water to a boil. Add carrots, reduce heat, and simmer (covered) until soft.
    • Add tofu and miso. Simmer 2 to 3 minutes more and set aside.
    • Take out root veggies and allow to cool.
  • Time to make the sushi!
    • Put out bowls of water to moisten fingertips. You should keep your hands moist while rolling their sushi.
    • Place nori on a moistened paper towel.
    • Place one scoop of rice on each nori sheet. Press and spread evenly over the nori sheet, leaving top one-fourth uncovered.
    • Choose vegetable/fruit fillings and arrange in a horizontal strip across the bottom portion of the rice.
    • Starting at the side closest to the table edge, roll the nori sheets with moist fingers. Use the moist paper towel to help keep the roll tight.
    • Cut into four pieces.
    • Garnish with pickled ginger and sesame seeds if desired.

 

Enjoy!

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