Mud Smoothies and Monster Sandwiches!

Posted by on Oct 30, 2016 in Thanksgiving, cranberries, recipes | 0 comments

Mud Smoothies and Monster Sandwiches!

Global Spotlight on New England                                 

An important part of eating a healthy diet is being creative with the ingredients we use in making our meals. It’s great fun to follow a recipe, but savvy chefs know that they can also change a recipe to use ingredients that are in season and readily available. We celebrate creativity in the kitchen by making our meals beautiful as well – through colorful vegetables, decorative displays, and garnishes. This week we are creating artwork to make Monster Faces and Mud Smoothies with our food to celebrate our culinary creativity (and Halloween!)

We will be using cocoa to transform our smoothies into mud! We will also use the natural flavor of bananas and honey as a sweetener and avocado to thicken instead of yogurt or ice cream. This is a healthier way to enjoy sweet treats on Halloween since these ingredients contain natural sugar and unhealthy fats.

We are using health ingredients such as Avocados which have high levels of monounsaturated fat, which helps raise HDL cholesterol (the good cholesterol)! At the same time, diets rich in legumes, such as the black beans we are using in our monster sandwiches, have been shown to lower LDL cholesterol (the bad cholesterol). The combination of the smoothie and the sandwiches is a healthy cholesterol-promoting powerhouse!

Join in the spooky fun with this healthy snack!

MUD SMOOTHIES

  • 2 avocados
  • 3 bananas
  • 3-4 cup milk (rice milk for dairy and soy allergens)
  • 2-4 T cocoa powder
  • 3 T honey
  • ¼ t cinnamon
  • pinch of salt

MONSTER SANDWICHES

  • 8 slices of bread
  • ½ lb cream cheese (or non-dairy option)
  • 1 cucumber
  • 2 red peppers, sliced
  • lettuce
  • ½ cup black beans

INSTRUCTIONS

  • Prepare mud smoothie 
    • Remove pits from avocados,
    • Add all ingredients into blender or food processor until smooth
    • Chill and serve with a sprinkle of cocoa powder on top
  • Make Open Face- Monster ‘Wiches
    • Spread bread with cream cheese on it so you can “glue” the faces together
    • Slice cucumbers into rounds
    • Slice peppers thinly into mouths
    • Shred lettuce into hair
    • Create food faces using face pieces and black beans on the bread!
  • Enjoy!
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Butternut Squash Soup and Spaghetti Squash Salad

Posted by on Oct 24, 2016 in Thanksgiving, cranberries, recipes | 0 comments

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Butternut Squash Soup and Spaghetti Squash Salad
Global Spotlight on Brazil

This week our cooking classes are making a warming butternut squash soup and spaghetti squash salad. We are highlighting the color orange, which indicates high levels of beta carotene. Beta carotene is a pigment found in orange vegetables including butternut squash, pumpkins, carrots and sweet potatoes as well as non-orange brassica (cruciferous) vegetables such as cabbage and kale. Our bodies use beta carotene to make vitamin A, which helps promote good eyesight, strengthen our immune systems, and keep our skin healthy! 
Check out the recipe here!

We are focusing on  eating locally:

What crops could we find at the farmers market right now?
Have you been to the market recently?
What are the differences and similarities between a head of lettuce picked fresh at a nearby farm and lettuce shipped across the country?

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

Bon Appétit in Portuguese (Brazilian): Bom apetite!

 

SOUP

  • 4 T olive oil
  • ½ small butternut squash
  • ½ small white onion
  • 4 cloves garlic
  • 2 celery stalks
  • 1 t cumin
  • ½ t paprika
  • ½ t chili, opt.
  • 4 c water or veg stock
  • Salt and pepper to taste

SALAD

  • ½ spaghetti squash
  • ½ cup parmesan cheese
  • ½ bunch parsley
  • 1 carrot
  • 1 apple
  • ½ turnip or kohlrabi
  • 1 broccoli stalk
  • 2 lemons
  • 1 T honey
  • 6 T olive oil

INSTRUCTIONS

  1. Roast or boil the spaghetti squash. Remove as soon as it’s finished to cool.
  2. Scoop the seeds from the butternut squash.
  3. Dice onions and mince garlic.  
  4. Cut lemons into wedges for juicing.
  5. Start sweating the onions, garlic and celery in the olive oil.  Season along the way with spices
  6. Cut the butternut squash into small pieces, leaving the skin on. Add the squash to the pot and cook 2 minutes.
  7. Add the water or stock to the pot, bring to a boil, then turn down to a simmer and simmer for 20 minutes. Smash some of the pieces with the back of the spoon to make a creamier soup base. Or don’t smash and it will be a thinner broth.  You can add more water if needed to thin the consistency if desired.
  8. While the soup is simmering, prepare the spaghetti squash salad.
  9. Prepare the dressing: squeeze the lemon juice, measure out the honey and olive oil and shake or whisk the dressing.
  10. Cut the cooked spaghetti squash into chunks and have the students scrape the flesh with a fork to make the strands.  Combine it all into a bowl and add the dressing.  Let it marinate while preparing the veggies.
  11. Cut apples into thin wedges.
  12. Cut the turnip and carrot into small pieces.
  13. Break the broccoli into tiny florets.
  14. Take parsley leaves off stems. Cut into small pieces.
  15. Grate the cheese.
  16. Add all together and garnish!

 

 

 

 

 

 

 

 

 

 

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Yellow Daal with Whole Wheat Chapati

Posted by on Oct 13, 2016 in after school, cooking classes, cooking with kids, fall recipes, Thanksgiving, cranberries, recipes | 0 comments

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Yellow Daal with Whole Wheat Chapati
Global Spotlight on India

This week we are focusing on scents and spices of the season with a warming Yellow Daal and Whole Wheat Chapati dish. In cooking, aromatics are any ingredients that give off a strong smell and enhance the flavor of our meal. Some commonly used aromatics include onion, garlic, and ginger. Our sense of smell is directly connected to our sense of taste! When we smell these strong flavors, it helps signal to our brains what we are about to eat and helps us to taste the delicious food!

What spices and other aromatics might we use in the fall and winter?
How about spring and summer?
What are some of your favorite spices and other aromatics?

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

कृपया भोजन का आनंद लीजिये! kripyā bhojan kā ānnaṅd lijīyai
Please enjoy your meal
!

 

YELLOW DAAL

  • 1 yellow onion
  • 3 cloves garlic
  • 1 carrot
  • ½ t turmeric, opt.
  • 1 t cumin
  • ¼ t cinnamon
  • ¼ t ground ginger (or 1 T fresh ginger)
  • 1 tomato
  • 1 cup yellow split peas
  • 1 lemon
  • 1 small bunch of cilantro
  • salt + pepper to taste

CHAPATI

  • 1 ½ cup whole wheat flour (can sub for gluten free flour)
  • ½ cup all purpose flour (can sub for gluten free flour)
  • 1 t salt
  • 2 T olive oil
  • ¾ c warm water, add in small increments

DIRECTIONS

  1. Rinse split peas. Cook: 3 cups of water for 1 cup peas (be sure to check package directions as well). Combine, bring to a boil, reduce heat and simmer roughly 30 minutes.
  2. Finely chop onion + garlic. Note aroma! Repeat with tomato and carrot
  3. Heat 2-3 T of olive oil in medium pot over medium heat.
  4. Add onions, garlic, and carrots. Sauté until softened, 5-7 minutes.
  5. Add spices, tomatoes, and pre-cooked split peas. Lower heat and allow to cook, stirring and adding water as needed to prevent burning.
  6. While daal cooks, prepare chapati: Mix dry ingredients. Stir in olive oil and enough water so that all flour is incorporated but dough is not sticky (add water in small increments).
  7. Lightly flour cutting boards and divide dough into equal parts, flatten dough into thin pieces. .
  8. Heat pan over medium heat until hot. Lightly grease with oil. Add chapati 2-3 at a time, depending on size of pan.
  9. Flip the chapati once the bottom is browned – about 30 seconds to 1 minute.
  10. Drizzle daal with lemon, garnish with cilantro, season with salt and pepper.
  11. Enjoy!
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Cauliflower + White Bean Dip with Herb Pita Chips

Posted by on Oct 6, 2016 in Thanksgiving, cranberries, recipes | 0 comments

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Cauliflower + White Bean Dip with Herb Pita Chips 
Global Spotlight on Lebanon
By eating a balanced diet, our bodies benefit from all of the nutrients, vitamins, and minerals a variety of foods have to offer us. Combining certain grains, vegetables, fruits, legumes, and protein sources helps to boost the nutritional value of these foods even more than if they were eaten by themselves. This week we combine Cauliflower and White Bean Dip with Herb Pita Chips to create a meal rich with complete protein!

Beans, like nuts and seeds, are plant-based foods that provide a lot protein to help our bodies build muscle and make us strong. When we eat grains and beans together our bodies get a super nutritional boost because these two foods combine to form a complete protein. This means that our bodies can get both complex carbohydrates to give us energy and protein to help build muscle

What are the 5 food groups?
How do you “balance your plate” at home?
Can you think of some healthy food combinations?

Share your answers and culinary masterpieces with us at @butter_beans on twitter and @butterbeanskitchen on instagram!

Enjoy your meal in Lebanese Arabic:

Bil hana!

 

Cauliflower + White Bean Dip with Herb Pita Chips 

CAULIFLOWER + WHITE BEAN DIP

  • 1 head cauliflower
  • 2 cans white beans
  • 1 head garlic (5 cloves)
  • 2 T lemon juice (1 lemon)
  • ⅓ c olive oil
  • 1.5 t cumin
  • 1 t salt
  • ¼  bunch parsley

PITA AND CRUDITE

  • Pita bread
  • 2 T olive oil
  • Mix of dried herbs (rosemary, thyme, oregano, basil, etc.)
  • Crudite – (market raw veggies)

 

DIRECTIONS

  1. Preheat oven to 325 degrees fahrenheit and line baking tray with parchment paper
  2. Bring pot of water to a bowl
  3. Tear pita chips into pieces/wedges
  4. Dip in a small bowl of olive oil, then sprinkle with herbs
  5. Bake 10 minutes or until golden brown and crunchy, remove and allow to cool
  6. In the meantime, prepare the dip
  7. Mince garlic
  8. Cut lemons into wedges
  9. Rinse and drain beans
  10. Break down cauliflower into smaller pieces
  11. Boil the cauliflower (leaving some raw for crudite) for 5-7 minutes while preparing the rest of the dip
  12. Pluck stems off parsley
  13. Add beans in food processor or blender, blend on high for 2 minutes
  14. Add lemon, spices, garlic, and olive oil to the mix
  15. Rinse cooked cauliflower and run under cold water, add to the mix and blend for 2 minutes on high, or until smooth
  16. Stir in parsley and serve with toasted pita chips and fresh crudite!
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Happy New Year! Pomegranate Jeweled Rosh Hashanah Rice

Posted by on Oct 3, 2016 in Thanksgiving, cranberries, recipes | 0 comments

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Pomegranate Jeweled Rosh Hashanah Rice 
Lesson in collaboration with The Nosher

Rosh Hashanah is an auspicious time, meant for new beginnings and good luck. According to Sephardic custom, certain foods – like dates, squash, and pomegranates – are considered lucky. Eating foods like Pomegranate, is more than just lucky, its health and delicious! Pomegranates contain a kind of phytochemical called anthocyanin. Anthocyanin gives pomegranates their bright pink/purple color and aids the body in a myriad of ways.  There is evidence to show that anthocyanin provides protection from DNA cleavage & enzyme inhibition, boosts production of cytokines (helping to regulate immune responses), decreases inflammation, aids in lipid peroxidation, decreases capillary permeability and fragility, and strengthens membranes!

Join us this week in making a delicious Pomegranate Jeweled Rosh Hashanah Rice to celebrate the new year and our health!

Happy Noshing and thanks to The Nosher for this jewel of a recipe!!

 

Pomegranate Jeweled Rosh Hashanah Rice 

Ingredients

  • 1 1/2 tsp salt
  • 1 tsp sweet paprika
  • 1/2 tsp turmeric
  • 1/4 tsp cumin
  • 1/8 tsp black pepper
  • 4 Tbsp extra virgin olive oil divided, plus 1 teaspoon
  • 2 medium size onions, diced small
  • 10 dried apricots, quartered
  • 6 dried figs quartered
  • 1/4 cup dried cherries
  • 1/4 cups pumpkin seeds
  • 1 cup long grain rice (Jasmine or Basmati)
  • 1 cup water
  • 1 1/2 tsp fresh lemon or orange zest
  • 1 cup pomegranate seeds

 

Directions

  1. Combine salt, sweet paprika, turmeric, cumin and black pepper in a small bowl. Set aside.
  2. Heat 2 tablespoons of olive oil in a deep, non stick skillet with a lid. Add rice and spices and stir well.
  3. Cook over medium heat for about 3-4 minutes, stirring constantly and making sure the rice gets well coated with the oil and the spices.
  4. Add 1 cup of water. Bring to a boil, cover and reduce heat to low. Cook for 20 minutes, remove from heat and let it sit for 15 minutes covered.
  5. In the meantime, heat the remaining 2 tablespoons of olive oil in a non stick skillet.
  6. Add onions and cook over medium heat for about 20 minutes stirring frequently, adding water 1 tablespoon at a time if necessary, to prevent from burning.
  7. Transfer onions to a plate and in the same skillet, heat 1 teaspoon of olive oil. Add dried fruit and pistachios or pumpkin seeds and cook over medium low for 2-3 minutes, stirring frequently.
  8. Once the rice is ready, fluff it with a fork, add onions, dried fruit, pistachios and lemon or orange zest and toss well.
  9. Right before serving sprinkle pomegranate seeds on the rice.
  10. Enjoy!

 

There are many different ways to cook rice: How do you normally cook rice at home?
What kind of foods hold significance to you?

Send us your answers at @butter_beans on twitter and @butterbeanskitchen on instagram!

L’Shana Tova or Happy New Year!

 

Recipe from thenosher.com
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