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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Roasted Veggie Bruschetta and Maple Brussels Sprouts

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

roasted-vegetable-bruschetta-recipe-bourbonhouseIn this upcoming cooking class, our junior chefs will be learning about the concept of caramelizing and how vegetables release sugars through the process of adding heat and roasting.  Roasting also helps balance the bitter flavor of some vegetables such as brussels sprouts! We will also be roasting the brussels sprouts with a hint of maple syrup to make it extra delicious!

 

Ingredients:

  • 3 rainbow carrots8A2F12C4-B854-43BE-9351-B6992610682A
  • 1/4 red onion
  • 1 parsnip
  • 3 cloves garlic
  • 1/2 bunch fresh thyme
  • 2 T olive oil
  • salt and pepper to taste
  • 2 c brussels sprouts
  • 2 T maple syrup
  • olive oil to coat
  • 1 baguette
  • 1 15 oz can white beans
  • 1 clove garlic
  • 6 T olive oil
  • 2 sprigs fresh rosemary
  • 1/2 lemon

Directions:

  1. Preheat oven to 400, line 2 baking sheets with foil or parchment.
  2. Cut the bread into thin slices and toast.
  3. Cut onions and mince garlic.
  4. Dice carrots and parsnip and place in bowl with onions and minced garlic.
  5. Pick thyme and add to boil.
  6. Using pinching fingers, season with salt and pepper.
  7. Add the olive oil, mix to combine then spread over a sheet tray.
  8. Cook in oven for 15 minutes.
  9. Slice brussels sprouts into quarters or halves.
  10. Place in bowl and season with salt, pepper and olive oil.
  11. Spread on tray and put in oven for 10 minutes.
  12. For bean spread, drain and rinse can of beans and pour into bowl.
  13. To the bowl, add rosemary leaves, squeeze in lemon juice, add olive oil and salt and pepper to taste.
  14. Pour into food processor and blend until smooth texture.
  15. Remove brussels sprouts, drizzle maple syrup and place back in oven for 5 minutes.
  16. Assemble rainbow carrot bruschetta by spreading bean spread onto bread, and topping with carrot mixture.
  17. Serve brussels sprouts on the side and enjoy the tasty treat!
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Jambalaya and Mardi Gras Slaw

Posted by on Feb 23, 2017 in Uncategorized | 0 comments

2789038514_7d2b24a04e_zMardi Gras, which is French for “Fat Tuesday,” is a massive celebration that occurs the day before Ash Wednesday.  It is believed to have begun in European Christian communities  over a thousand years ago, when a feast of meats and rich foods occurred before the people would begin their Lenten fast the next day. Since the 1700s, when the French explorers settled in New Orleans,  people have celebrated Mardi Gras with extravagant balls, lavish dinners and parades.  This upcoming week in cooking class, our junior chefs will celebrate the holiday New Orleans-style with zesty jambalaya and a festive slaw adorned with the purple, green and yellow hues of Mardi Gras!

Jambalaya and Mardi Gras Slaw (serves 8)

Cooking jambalayaJambalaya Ingredients:

  • 1 C brown rice
  • 6T olive oil
  • 1/2 white onion
  • 1 sweet potato
  • 3 parsnips
  • 4 cloves minced garlic
  • 2 t smoked paprika
  • 2 t chili powder
  • 1 c vegetable/chicken stock
  • 2 scallions
  • 1/2 bunch parsley

Mardi Gras Slaw Ingredients:

  • 1/4 head purple cabbage
  • 2 scallions
  • 1 avocado
  • 1 golden delicious apple
  • 1/2 c seedless grapes
  • 1 lemon
  • 4 T olive oil
  • salt and pepper to taste

Directions:

  1. Combine rice with 2 cups of water and bring to boil. Lower heat to simmer, cover and cook about 30-45 minutes or according to package.
  2. Dice onions and cook on high in oil in a medium pot until browned.
  3. Cut the sweet potato and parsnips and add to the pot, caramelizing evenly on all sides.
  4. Add the garlic, paprika and chili powder to the pot and mix.
  5. Slice scallions and tear parsley leaves.
  6. Add rice, parsley, and scallions to the jambalaya pot.
  7. Add the vegetable stock, bring to boil and simmer for 15 minutes.
  8. While jambalaya is cooking, prepare the slaw.
  9. Thinly slice cabbage and scallions.
  10. Cut apples and avocados into small pieces.
  11. Cut grapes into quarters.
  12. Juice the lemon and combine with olive oil, salt and pepper.
  13. Toss all slaw ingredients together with the lemon-olive oil dressing.
  14. Serve and enjoy!

 

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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
15037954577_cc96b2ec6b_z
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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