Beet Green Quesadillas and Red Beet Salsa

Posted by on Apr 27, 2017 in Uncategorized | 0 comments

Happy Cinco de Mayo Foodies!

Cinco de Mayo, or the Fifth of May, is a celebration of the Mexican army’s victory over the French in the Battle of Puebla. Many Mexican Americans honor this day to celebrate their Mexican culture and heritage. This week our junior chefs will explore Mexican culture by cooking up a couple culinary classics: quesadillas and salsa! To pack a detoxifying punch into our cheesy quesadillas, we will be adding sautéed beet greens and chopped beet salsa. Since we’re using the whole beet plant, we can feel good about reducing food waste AND getting every possible nutrient out of this tasty root veggie. Recipe below, enjoy!

 

Quesadillas

  • 4 whole wheat tortillasquesadilla-with-beans-and-cheese-29864-1
  • Tops of one bunch beets
  • 1 c shredded cheese
  • 1 tomato
  • 1 T olive oil

Beet Salsa

  • 3 medium beets
  • 2 limes
  • ½ bunch cilantro
  • 3 scallions
  • 2 T olive oil
  • 1 garlic clove, minced
  • Salt to taste

Directions:

For the Quesadillas:

  1. Cut beets in quarters, toss with olive oil, salt and pepper, and roast until tender.  Cool.
  2. Take the beet greens off the stems. Sauté the greens for 30 seconds in olive oil.  Cool, then squeeze the extra liquid out.
  3. Cut the tomatoes into small dices and wedge limes.
  4. To assemble quesadillas, sprinkle the cheese over half and spread the tomatoes and beet greens over the cheese. Fold the quesadilla and begin cooking them in a dry sauté pan, toasting both sides until cheese is melted and the tortilla is toasted.

For the beet salsa:

  1. Cut the roasted beets into small pieces and put into a bowl.
  2. Rip or cut the cilantro into tiny pieces and add to the bowl.
  3. Squeeze the lime juice into the bowl.
  4. Cut the scallions into thin slices and add to the bowl.
  5. Add 2 T olive oil, salt and pepper, and the minced garlic and toss together.  
  6. Top warm quesadillas with beet salsa and enjoy!

Buen provecho!

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Butter Bean Barley Risotto and Three-Bean Salad

Posted by on Apr 20, 2017 in Uncategorized | 0 comments

Risotto is a traditional Italian dish usually made with arborio or other short-grain rice that is known for it’s creamy and rich texture.  In this recipe we include butter beans!  Butter beans are a variety of lima beans and have their unique name because of it’s buttery texture.  5-souprisotto-17-20100109

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.

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.

 

Ingredients:

 

RISOTTO

  • ½ onion
  • 3 cloves garlic
  • 1 c pearl barley
  • 1 c butter beans, canned
  • 5 c veg or chicken stock
  • 1 c mushrooms
  • ½ bu fresh thyme
  • 1 wedge parmegiano

3 BEAN SALAD

  • 1 c green beans
  • 1 lb fresh favas in the pod
  • 1 can red beans
  • ¼ red onion
  • 1 celery stalk
  • 2 lemons
  • ¼ c olive oil
  • ¼ bu parsley

Directions:

  1. Dice onions and mince garlic.  Heat olive oil in pot on medium heat and saute.
  2. Add barley to pot adding water a few ladles at a time until liquid is absorbed.
  3. Cut mushrooms into bite size pieces.
  4. Grate cheese.
  5. Pick thyme off branches and add to pot.
  6. Saute mushrooms on high heat.
  7. Finish risotto by stirring in butter beans, cheese and mushrooms.
  8. For salad, take fava beans out of shell and blanch.
  9. Cut green beans into bite size pieces.
  10. Dice celery and add to bowl with three beans and red onion.
  11. Take parsley off stems, cut into small pieces and add to bowl.
  12. Squeeze lemon juice and mix with olive oil.  Mix with beans.
  13. Serve and enjoy!

 

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Fufu and Lentil Stew

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

Fufu and Lentil Stew

Screen Shot 2017-04-03 at 1.41.33 PM

This week our junior chefs will be getting acquainted with legumes. Legumes include one of our favorite types of food: butterbeans! Lentils, peas, chickpeas and peanuts also fall into this category. Legumes are packed with proteins and complex carbs which keep us full and fueled throughout busy days. They can be added to salads, stews, soups, pasta sauces, quinoa dishes and even baked goods. This week, we’re exploring one of the oldest methods for cooking with legumes. We’ll be rolling up our sleeves and making some traditional, handmade Ghanian Fufu & Lentil Stew. Recipe below!

Ingredients For the Lentil Stew: 

  • 2 T olive oil
  • 3 cloves garlic, mincedfufu-in-bowl-pounded-mix-of-steamed-plantains-and-cassava-root-148697787-588ba1b43df78caebc64c946
  • ½ onion, diced
  • ½ T cumin
  • 2 cans lentils and 1 c water
  • ½ bu kale or collard greens
  • Salt to taste
  • 1 lemon

Ingredients For the Fufu:

  • 3 plantains
  • 1 pound cassava
  • Salt and pepper to taste

Directions:

Do This Ahead of Time: Take plantains out of skin, cut into small pieces, and boil until soft. Peel and cut cassava into small pieces and boil until soft. (can boil at same time as plantains, make sure to season the water!)  Try to hold warm. Rinse lentils!

First, make the lentil stew.

  • Take the kale off the stems and  rip or cut into bite size pieces.
  • Heat the olive oil on medium high in the pot, then add the garlic and onions and start to brown.  
  • Add cumin to the pot and fry. 
  • Add the two cans of lentils and the water, bring to a boil and turn down to a simmer.
  • Add the kale and cook for 20 minutes

While the stew is cooking, make the fufu.

  • Mash the  plantains and cassava with forks or a potato masher until they resemble mashed potatoes.  Once they are broken down, start beating with a spoon until they are smooth and sticking together.  Texture should be resilient and sticky.  Add a little more salt if necessary.
  • Shape the fufu into balls and eat with stew.
  • Finish the stew by adjusting seasoning and adding lemon juice to taste.  

In Ghana, it is common practice to eat your fufu and stew with your hands. Most people use the fufu dough as a spoon. Enjoy!

 

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