Posted on 07/24/2009 3:37:21 AM PDT by nw_arizona_granny
Weekly Roundup - Living On Nothing Edition Category: Roundups | Comments(15)
Did you hear about the guy that lives on nothing? No seriously, he lives on zero dollars a day. Meet Daniel Suelo, who lives in a cave outside Moab, Utah. Suelo has no mortgage, no car payment, no debt of any kind. He also has no home, no car, no television, and absolutely no “creature comforts.” But he does have a lot of creatures, as in the mice and bugs that scurry about the cave floor he’s called home for the last three years.
To us, Suelo probably sounds a little extreme. Actually, he probably sounds very extreme. After all, I suspect most of you reading this are doing so under the protection of some sort of man-made shelter, and with some amount of money on your person, and probably a few needs for money, too. And who doesn’t need money unless they have completely unplugged from the grid? Still, it’s an amusing story about a guy who rejects all forms of consumerism as we know it.
The Frugal Roundup
How to Brew Your Own Beer and Maybe Save Some Money. A fantastic introduction to home brewing, something I’ve never done myself, but always been interested in trying. (@Generation X Finance)
Contentment: A Great Financial Principle. If I had to name one required emotion for living a frugal lifestyle it would be contentment. Once you are content with your belongings and your lot in life you can ignore forces attempting to separate you from your money. (@Personal Finance by the Book)
Use Energy Star Appliances to Save On Utility Costs. I enjoyed this post because it included actual numbers, and actual total savings, from someone who upgraded to new, energy star appliances. (@The Digerati Life)
Over-Saving for Retirement? Is it possible to “over-save” for retirement? Yes, I think so. At some point I like the idea of putting some money aside in taxable investments outside of retirement funds, to be accessed prior to traditional retirement age. (@The Simple Dollar)
40 Things to Teach My Kids Before They Leave Home. A great list of both practical and philosophical lessons to teach your kids before they reach the age where they know everything. I think that now happens around 13 years-old. (@My Supercharged Life)
Index Fund Investing Overview. If you are looking for a place to invest with high diversification and relatively low fees (for broader index funds with low turnover), index funds are a great place to start. (@Money Smart Life)
5 Reasons To Line Dry Your Laundry. My wife and I may soon be installing a clothesline in our backyard. In many neighborhoods they are frowned upon - one of the reasons I don’t like living in a neighborhood. I digress. One of our neighbors recently put up a clothesline, and we might just follow his lead. (@Simple Mom)
A Few Others I Enjoyed
* 4 Quick Tips for Getting Out of a Rut * Young and Cash Rich * Embracing Simple Style * First Trading Experience With OptionsHouse * The Exponential Power of Delayed Consumption * How Much Emergency Fund is Enough? * 50 Questions that Will Free Your Mind * Save Money On Car Insurance
I must be hungry -<<<
So am I , want to join me in cheese and crackers?
I am so glad you are finding recipes that you like, makes a powerful cookbook of usable recipes.
http://groups.yahoo.com/group/FSRecipes/message/685
Any Old Fruit Cake
Makes two 9”x13” cakes
4 cups flour
2 tsp. Cinnamon
1/2 tsp. cardamon
1 tsp. cloves
1 tsp. salt
4 tsp. baking soda
Sift above ingredients together.
2 cups sugar
1 quart of old fruit with juice (food storage)
2 eggs
Whip sugar and fruit together to cream, add eggs, beat well.
Slowly incorporate dry ingredients and add
1 cup oil
Mix together
Put into two grease 9”x13” cake pans
Bake at 350 degrees for 35-40 minutes
http://groups.yahoo.com/group/FSRecipes/message/697
Hello. As I’ve been going through my recipes and cookbooks looking for recipes
that can easily be made from stored foods, I found and converted this Asian/Thai
alternative to Italian toppings for pasta.
Cilantro Peanut Sauce for Pasta
2/3 c reconstituted apple sauce (add more water than is called for to make this
a more liquid consistency)
[Substitute 2/3 c apple juice if you have it.]
1/2 c creamy peanut butter
2 T soy sauce
1/2 tsp ginger (or 1 tsp fresh ginger, minced)
dash cayenne pepper
2 T dried cilantro (or 1/4 c fresh cilantro, chopped)
chopped peanuts to garnish, if desired
In small saucepan, combine first 5 ingredients; mix well. Cook over medium-low
heat for 3 to 4 minutes, or until mixture is melted and smooth, stirring
frequently. Stir in cilantro. Serve over hot coooked pasta. Top with chopped
peanuts.
Makes 4 1/3-cup servings.
http://groups.yahoo.com/group/FSRecipes/message/778
SOURDOUGH
Despite any suggested mystique about sourdough, it is but a
leavening agent and leavening can be found in the Bible in the Old
Testament. As part of the celebration of the Feast of the Pass-over,
unleavened bread was to be used; therefore, some sort of leavening
was normally used in their daily breads.
STARTERS: “Starter” (or “sponge”) is the name of the leavening
product developed when combining flour, liquid and some source of
yeast spores. (Sometimes, sugar is added to the starter to feed the
yeast.) This product also adds flavor to the end product. This
flavor adds some degree of “sourness” or “tanginess” and provides us
with “sourdough”. However a starter is obtained, it should be kept
in crockery, glass or plastic containers. Metal seems to have an
adverse chemical reaction to the life of starters.
The easiest way to get into sourdough is to obtain a “start” from
someone already into sourdough cooking. Most “starts” are about ½
cup in quantity. To reconstitute this ½ cup, add 2 cups of warm tap
water and two cups flour, mix well, cover and let stand in a warm
place (out of drafts) overnight. This provides about 1 quart of
starter. Store in the refrigerator in a sealed container. Take out
the amount of starter called for in a recipe and return remainder to
the refrigerator. When about ½ cup remains or two - three weeks have
passed, plan to reconstitute as suggested. You now have another
supply.
The next easiest way to establish a “start” is to add a package or
one tablespoon of yeast to 2 cups of warm tap water and mix in 2
cups of flour. Cover and let stand in warm, draft free place for
about 24 hours. Stir down once or twice.
TO “SET A SPONGE” (OR STARTER) FOR A RECIPE:
About 12 hours before planning to mix recipe, mix in a bowl ½ cup
starter, 2 cups flour, 2 cups liquid (water, milk or water drained
from cooked potatoes). Cover bowl with cheesecloth and put it in a
warm draft-free place. Just before mixing the recipe, take 1 cup of
batter to replenish starter in your crock. Use the balance in your
recipe.
SOME VARIATIONS OF STARTERS
a- In place of warm tap water use the water in which potatoes
have been cooked.
b- Use milk for the liquid. This starter does not keep as long
as one with water. If you really want a “tang” of a “sour” starter,
use part buttermilk or sour milk.
c- Rather than white flour use whole wheat, rye, unbleached or
combinations of flours. Some people keep both a white flour and one
with whole wheat going at the same time.
If you want to really do it the “old fashioned” way, mix 2 cups
water with 2 cups flour and let stand uncovered, out of a draft, for
several days until it bubbles good. This method collects the yeast
spores from the air, so it can take several days.
Many recipes tend to use sourdough more as a flavoring agent than
for its leavening properties.
SOURDOUGH STARTER #2
2 Cups water 2 Cups flour
1 scant Tbsp. yeast (1 pkg.)
Mix well and let stand in warm place out of draft for about 24
hours. Stir down once in a while. It will store in refrigerator for
several days. The more you use it, the better it becomes.
SOURDOUGH STARTER #3
2 Cup warm water 2 Cup flour
1 pkg. dry yeast 1 Tbsp. sugar
Put warm water into crock. Sprinkle yeast over water and stir with
wooden spoon until dissolved. Add flour and sugar. Mix until smooth.
Cover and set aside 36 to 45 hours. Stir each time you are in the
kitchen. Use 1 ½ C of the starter in bread recipe.
To store remainder, beat 2 cups flour and 2 cups warm water into
remaining starter batter. Let stand in warm place at least 5 hours.
Cover and store in refrigerator. Allow water needed in bread to warm
to room temperature before using. Never add anything to starter but
the flour and water needed to keep it going. Do not use metal spoons
or containers.
SOURDOUGH BREAD
Set sponge and let stand overnight or for six to eight hours.
4 Cups sifted flour (or more) 2 Tbsp. sugar
1 tsp. salt 1/4 tsp. baking soda (added later)
2 Tbsp. fat
Sift dry ingredients (using about 3 cups flour) into a bowl, making
a well in the center. Add fat to the sponge and mix well. Pour
mixture into the well of flour mixture. Mix well and add enough
flour to make a soft dough for kneading.
Knead on floured board or cloth for 10 - 15 minutes. Place in a
greased bowl. Cover and let raise in a warm place without drafts.
This can take 2 to 4 hours, or until doubled in bulk. Dissolve the
baking soda in a tablespoon of warm water and add to the dough.
Knead it in thoroughly. Shape dough into loaves and place in greased
bread pans and set aside to raise. When doubled in bulk, bake at
375’ F. for 50 - 60 minutes or until well-browned and has a hollow
sound when tapped on the bottom.
SOURDOUGH BREAD
1 pkg. dry yeast 1 ½ Cups sourdough
starter
2 Tbsp. sugar 3 ½ - 4 Cups flour
2 tsp. salt 1 egg, used as egg wash
1 Cup warm water
Mix starter, yeast and warm water. Let stand until yeast is
dissolved. Add remaining ingredients, except egg. Punch down. Form
into loaves. Cover and let raise until doubled. Beat egg and brush
over unbaked loaves. Bake in 400’ F. oven for 30-35 minutes.
SOURDOUGH BISCUITS
½ Cup starter 1 Tbsp. sugar
2 ½ Cups flour ½ tsp. baking soda
3/4 tsp. salt
Mix starter (recipe on this page), using milk as the liquid and 1
cup of flour from this recipe for a total of 3 cups of flour, and
let set overnight or all day. Combine salt, sugar, baking powder,
soda and ½ cup flour. Mix this with the sponge. Turn out mixture on
a board with remaining 1 cup of flour. Mix with hands and knead.
Roll out to about 1 inch thick. Cut out and dip in oil or fat and
set in ungreased 9x13-inch pan with sides barely touching. Let raise
½ hour. Bake at 375’ F. Makes 12 - 16 biscuits.
http://groups.yahoo.com/group/FSRecipes/messages/477
Pioneer Stew
—
Many blessings,
Mary Catherine (”Cathy”) Miller
Cat =^;^=
“By small and simple things are great things brought to pass.”
/\_/\ NurseHealer http://www.nursehealer.com/
( 0.0 )
Four Grain Pilaf
More Food Storage Recipes:
http://www.nursehealer.com/Recipes.htm
MOM’S RHUBARB PICKLES
(Dorothy Butler)
2 qt. rhubarb
4 c. brown sugar (scant)
2 lb. onions
2 tsp. turmeric
1/2 pt. white vinegar, diluted
1 tbsp. pickling spice (in a bag)
1 tbsp. salt (scant)
Cook all together for 1-1/2 hours.
* Mom made barrels of these pickles when we were growing up. We put
it over everything!
Listed below are my recipe-exchange groups
Feel free to join a few or ALL!
I love sharing good recipes..
Some are ethnic themed, while others are good old homecooking.
From beginner to longtime kitchen artist-we have some for all.
On all the groups feel free to make requests and friends too!
Re: [FoodStorageRecipes] Cream of Wheat?
Yes, you can make cream of wheat, you grind the wheat to the consistency of
cornmeal, boil it, add some corn starch/cold milk mixture to thicken, salt
and whatever you want to put in it...eat up.
Sally
Goodie Balls
Combine:
1/2 c. peanut butter 1 c.
peanut or soy nuts
1/2 c. honey 1/2 c.
sunflower seeds
1/2 c. cocoa or carob powder 1 c. toasted
wheat germ
Roll into balls and roll in coconut. Refridgerate.
Both of these recipes taken from “Feed Me I’m Yours” by Vicki Lansky
Kathey- If your daughter can chew almonds, it would be easy to keep some in her
locker and grab a couple in between each class. I have also had problems with
low blood sugar, and for some reason, almonds have always helped. Hope you find
something that helps! Merry
http://groups.yahoo.com/group/FSRecipes/messages/502
onion soup mix
One envelope of soup mix is equal to 1/4 cup dried onion plus 2 tablespoons
instant beef bouillon plus 1/2 teaspoon onion powder.
Cheryl
At 08:55 AM 7/17/02 , you wrote:
>Does anyone have an onion soup mix recipe? I have found a couple a simple
>recipes that call for onion soup mix, but do not keep that as a storage item.
Washboard Cookies (Pioneer Recipe)
Brigham’s Buttermilk Doughnuts (Pioneer Recipe)
[This recipe belonged to Emily Dow Partridge Young, wife of Brigham
Young. Because there was not a great variety of foods, when something
was made it was generally made in large quantity, Emily’s recipe was
double this size. You may double the recipe or cut it in half, and
you’ll find the doughnuts are as tender and crisp and delicious as
anything made out of a modern cookbook. Nutmeg, incidentally, was a
chief spice in the early days and was grated tediously by hand over tiny
metal nutmeg graters.]
(Recipe from “Mormon Cooking” 2001 Pocket Calendar - Image:
http://www.americanhomebody.com/News/images/August00/mormoncooking.jpg )
- From American Homebody
http://www.americanhomebody.com/letters/letters_sept00.html
and http://www.iron.k12.ut.us/Schools/NES/Cookbook/Breads.htm
Nauvoo Ginger Cookies (Pioneer Recipe)
Pioneer Chili Sauce
Pioneer Noodles
Ash Cake (Pioneer Recipe)
Pioneer Honey Candy
Pioneer Fruit Candy
Grandma Guffy’s ( Pioneer Recipe) Vinegar Pie
Pioneer Potato Candy
Mormon Pioneer Rice Pudding
Bachelor’s Pudding (Pioneer Recipe)
http://extension.usu.edu/htm/news/articleID=5397
WALK IN THE GARDEN CAN BE AN AROMATIC EXPERIENCE
LOGAN -— Gardens and landscapes can stimulate not only the visual sense, but the olfactory sense as well.
“There are a few plants that have an aroma that could chase people out of the garden,” said Jerry Goodspeed, Utah State University Extension horticulturist. “Some include Tree of Heaven (Ailanthus altissima), the fruit of the female Maidenhair tree (Ginkgo biloba) and the carrion plant (Stapelia gigantea). Consider avoiding these.”
On the other hand, I have smelled many pleasantly aromatic plants that can make a walk in the garden very enjoyable, he said. Here are some favorites.
Koreanspice Viburnum (Viburnum carlesii): This medium-sized shrub blooms in late-April to mid-May, depending on the weather. The pink-to-white colored flowers produce an outstanding aroma that wafts throughout the landscape. Viburnums in general are quite hardy and can tolerate most soil types if given proper drainage.
Daphne (Daphne spp.): This small shrub is sweet and pleasant smelling and produces attractive pink flowers that emerge in the early spring. Daphne is a low-growing shrub that does best in filtered shade and prefers a well-drained soil.
Sweet Mockorange (Philadelphus coronaries): This old favorite is named for the somewhat citric aroma of its white flowers that blossom in late spring to early summer. It can become a fairly large shrub and a bit leggy if not pruned, and the branches tend to weep more as they age. This shrub can be grown in most soil types and prefers full-sun to part-shade.
Lilac (Syringa vulgaris): No list of aromatic plants would be complete without mentioning lilacs. This is one of the hardiest shrubs and adapts to almost any soil and watering condition. It is also one of the more hybridized plants and has produced literally hundreds of varying cultivars with flowers ranging from white to deep-purple, wine-red to light-pink and everything in between. To keep lilacs at their best, prune them on a regular basis and maintain the flowers at about nose height.
American Yellowwood (Cladrastis kentukea): This medium-sized tree has fragrant white flowers that hang on large panicles in mid-to-late May. When in full bloom, this tree is one of the most attractive of any grown in Northern Utah. However, it does not produce a full abundance of blooms every year; some years the flowers may be quite sparse. It prefers a well-drained soil.
Linden (Tilia spp.): Several varieties of linden trees are available, but they all produce fragrant blooms. Lindens also make good shade trees and, for the most part, are pest free.
Rose (Rosa spp.): Likely the most common aromatic woody plant is the rose. Unfortunately, for many years, roses have been hybridized for their attractive blossoms and not so much for their aroma, leaving pretty flowers with only a slight hint of fragrance. Some of the newer varieties are once again being bred for both their beauty and scent.
****
Julene Reese
Utah State University Extension Writer
Ag Science Room 102
435-797-0810
https://extension.usu.edu/yardandgarden/
* Check on hanging baskets and containers daily. The wind and sun can dry them out quickly.
* Pick summer squash and zucchini every couple of days to keep the plants producing.
* Consider starting seeds of cool season plants like peas, carrots, beets, lettuce and spinach for a winter crop.
* If you are going on vacation mow the lawn before you leave. Removing more that 1/3 of the top growth of lawn at one time may weaken your lawn and make it more susceptible to insects and diseases.
* Remember that Kentucky Bluegrass lawns goes dormant when temperatures are over 96°.
* Herbicides can damage plants when they are used in high heat. Check the label and follow all of the instructions carefully.
* Check sprinker systems, hose connections, pipes, and valves for water leaks. Even small dribbles can waste gallons of water each day.
* By watering lawns and gardens early in the morning the plants get the advantage of being able to use all of the water before evaporation takes place.
* A few minutes spent in deadheading annuals and removing spent flowers on perennials will make a big difference in the overall appearance of your garden.
* If you plan to do some landscape planting this fall, now is a good time to decide on the plants to use and how to arrange them.
Choices for starting your garden now!
Garden vegetables vary in their tolerance to late spring frosts and snow storms. The most hardy vegetables should be planted early in the spring as soon as the ground can be worked and include spinach, onion, pea, turnip, kohlrabi, and kale. Semi-hardy vegetables should be planted 2-3 weeks before the date of the average last spring frost in your area.
Semi-hardy vegetables include beet, broccoli, cabbage, carrot, cauliflower, chard, lettuce, radish, and potato.
Tender vegetables such as tomatoes should be planted after the date of the average last spring frost.
http://foodsensefoodies.blogspot.com/
Oatmeal Dinner Rolls
by Lisa Rice, Utah County NEA
2 C water
1 C quick cooking oats
3 T canola oil or applesauce
2 envelopes active dry yeast
1/2 C warm water
1 T sugar
2 C all purpose flour
2 C whole wheat flour
1 1/2 tsp. salt
1/3 C packed brown sugar
Bring 2 cups water to a boil in a medium saucepan; stir in oats. Boil, stirring constantly, 1 minute. Remove from heat; let cool to 110 degrees (about 15 to 20 mins is what I do). Stir together yeast, 1/2 cup warm water, and 1 T. sugar in a 2-cup measuring cup; let stand 5 minutes. Beat oat mixture, yeast mixture, oil or applesauce, flour, salt, and brown sugar at medium speed with an electric mixer until smooth. Turn dough out onto a floured surface; knead till smooth and elastic, about 5 minutes (I do this in with a kneader hook in my Kitchen Aid). Place in a well-greased bowl, turning to grease top. Cover and let rise in warm place, free from drafts, 1 hour or until double in bulk. Punch down dough and divide in half; shape each portion into 8 balls. Place evenly into 2 lightly greased round cake pans. Cover and let rise in warm place free from drafts, 30 minutes or until doubled in bulk. Bake at 350 for 20 to 25 minutes or until golden brown. Makes 16 rolls.
Posted by Food $ense
Spicy Carrot Soup
Adapted from http://www.carrotrecipes.net/spicy-carrot-soup.html
8 carrots, roughly chopped
5 celery sticks, cut into pieces
2 cloves garlic, chopped
1 large onion, chopped
4 cups water
1 T olive oil
1 tsp curry powder
1 can lite coconut milk
Salt (to taste)
Heat up the olive oil in a frying pan; saute the chopped garlic and chopped onion for 4-5 minutes. Add a teaspoon of curry powder, then stir. Add all of the remaining ingredients except the salt and coconut milk and cook until the vegetables are tender. Mix in a blender until the soup is smooth. Add coconut milk and salt to taste and serve.
Posted by Food $ense
Kid-Approved Rhubarb Muffins
1 C all-purpose flour
1 C whole wheat flour
1 1/2 tsp baking powder
1 tsp baking soda
1/2 tsp salt
1/2 tsp ground cinnamon
3/4 C light brown sugar
2 eggs, beaten
1 C milk
1/4 C canola oil
1 tsp lemon juice
1 1/2 C fresh rhubarb, finely chopped
Preheat oven to 375 and spray 18 muffin cups with cooking spray. In a mixing bowl combine the flours, baking powder, soda, salt, and cinnamon. Set aside. In a separate bowl, beat together the brown sugar, eggs, milk, oil, and lemon juice until well-combined. Add the moist ingredients to the dry ingredients and stir until just combined. Fold in the rhubarb. Portion out into muffin cups. Bake for 15 to 20 minutes.
Posted by Food $ense
Rhubarb Cake
1 1/2 C brown sugar
1/2 C canola oil
2 eggs
1 C buttermilk
2 C flour
1 tsp baking soda
1 1/2 C rhubarb, sliced
1 T sugar
1 tsp cinnamon
Preheat oven to 350 and spray 9x13 cake pan with non-stick spray (or oil lightly). In a large bowl, whisk together first four ingredients. Add flour and soda and stir just until mixed. Stir in rhubarb.
Pour batter into pan. Combine sugar and cinnamon and sprinkle over the top. Bake for 30 minutes or until golden brown. Serve warm.
Posted by Food $ense
Minted Peas & Rice with Feta
Recipe and picture from Eating Well magazine
1 1/4 C reduced-sodium chicken broth
3/4 C instant brown rice
1 1/2 C frozen peas (6 ounces)
3/4 C sliced scallions (green onions)
1/4 C finely crumbled feta cheese
1/4 C sliced fresh mint
Freshly ground pepper to taste
Bring broth to a boil in a large saucepan over high heat. Add rice and bring to a simmer; cover, reduce heat to medium-low and cook for 4 minutes. Stir in peas and return to a simmer over high heat. Cover, reduce heat to medium-low and continue to cook until the peas are hot and the rice has absorbed most of the liquid, about 6 minutes. Remove from heat and stir in scallions, feta, mint and pepper. Cover and let stand until the liquid is absorbed, 3 to 5 minutes.
If you want to try a different flavor besides mint, go ahead! Be creative.
Posted by Food $ense
Double Chocolate Bran Muffins
Recipe from Tammy Vitale MS, RD
3 C wheat bran, divided (looks like sawdust and is found in the bulk section. See picture to right.)
1 C boiling water
2 C buttermilk*
2 eggs
1 1/2 C sugar
1 C canned pumpkin (1/2 of a 16 oz. can)
2 1/2 C flour
1/2 C cocoa powder
2 1/2 tsp baking soda
1 tsp salt
1 C semi-sweet chocolate chips
Any other add-ins of your choice (Craisins, raisins, trail mix, etc.)
Measure 1 C bran and 1 C boiling water into large bowl. Let stand for 5 minutes.
Add buttermilk, eggs, sugar, and pumpkin. Whisk until smooth. In a medium bowl, combine flour, remaining 2 C bran, cocoa, baking soda, and salt.
Whisk until combined. Add dry ingredients to wet ingredients gradually while mixing gently with large spoon or rubber spatula. Add chocolate chips and any other stir-ins of your choice. Spray muffin tins with non-stick cooking spray. Bake at 350F for 20 minutes. Cool in pan for 5 minutes, then remove and place on wire racks.
*To make 1 C of buttermilk, take 1 T vinegar and add enough milk to make 1 cup. Let sit for about 5 minutes before using.
Posted by Food $ense
Swiss Chard Stracciatella
Recipe from The Garden-Fresh Vegetable Cookbook by Andrea Chesman
Picture from http://www.worldcommunitycookbook.org/season/guide/photos/swisschard.jpg
“’Stracciatella’ means ‘little rags’ in Italian; it is so named because the egg and cheese form little raglike shreds.”
6 C chicken broth
3 garlic cloves, minced
1 pound (6-8 stems with leaves) ruby, green or rainbow chard, very thinly sliced
2 T freshly grated Parmesan, plus more for serving
2 large eggs, beaten
Salt and freshly ground black pepper
Combine the broth and garlic in a large saucepan and bring to a boil over medium-high heat. Add the chard, cover, and reduce the heat to medium, and cook until the chard is tender, about 8 minutes.
Stir in the Parmesan and simmer for 1 minute.Beat the eggs in a small bowl. Bring the soup to a boil. With a fork, gradually stir the eggs into the soup. Cook briefly, stirring constantly with a fork until threads appear, less than 1 minute. Season to taste with the salt and pepper.
Serve immediately, passing additional cheese at the table.
Posted by Food $ense
Sauteed Chayote with Garlic and Herbs
Adapted from Bon Appetit, May 2006
Don’t be afraid of these funny-looking squash. They are crunchy and delicious!
Picture from http://www.costaricafoodmagazine.com/images/stories/rapidrecipe/53-chayote.jpg.
2 T olive oil
2 large chayote squash, peeled, halved lengthwise, pitted, thinly sliced
2 T chopped fresh parsley, divided
3 garlic cloves, chopped
2 green onions, thinly sliced
To get the pit out of the squash, cut the squash in half and dig it out with a spoon or melon baller. It’s easy!
Put olive oil in a skillet over medium-high heat. Add chayote, 1 T parsley, and garlic. Saute until chayote is crisp-tender. Stir in green onions. Transfer to bowl; sprinkle with 1 T parsley.
Posted by Food $ense
Creamy Cucumber and Dill Salad
Recipe from The Volumetrics Eating Plan by Barbara Rolls
4 C sliced seedless cucumber
1 tsp salt
1/3 C yogurt cheese*
2 T rice-wine vinegar
2 T minced fresh dill
Pinch black pepper
1 C thinly sliced red onions
Toss cucumber with 1/2 tsp salt in a colander set over a larger bowl. Let stand 30 minutes, stirring occasionally. Rinse and dry cucumber slices. Discard liquid.
Whisk yogurt cheese, vinegar, 1/2 tsp salt, dill, pepper in a large bowl until smooth. Add cucumber and onions. Toss to coat. Cover bowl and chill 1 hour.
Yield: 4 servings of 3/4 C each.
*To make yogurt cheese: Place 3 C nonfat plain yogurt in fine mesh strainer or colander lined with cheese cloth or coffee filter over a bowl. Place in fridge at least 8 hours. Discard liquid.
Posted by Food $ense
Cottage Cheese Dip for Vegetables
1 C cottage cheese
1/4 tsp garlic powder
1/4 tsp onion powder
1/2 tsp parsley flakes
1/2 tsp dill weed
Mix all ingredients together and chill. Serve with fresh vegetables.
Posted by Food $ense
Brunswick Stew
from the Loving Your Family, Feeding Their Future curriculum
1 T vegetable oil
1 medium chopped onion
2 C chicken broth, low sodium
2 C cooked, diced, and boned chicken or turkey
2 C tomatoes, canned or cooked
2 C lima beans, canned or cooked
2 C whole kernel corn, canned or cooked
Heat oil in a large pan. Add onion and cook until tender. Add all remaining ingredients and bring to a simmer at medium-low for 30 minutes. Makes 8 servings of about 1 C each.
Posted by Food $ense
Tammy’s Pizza Dough
The pictures on this post are taken during the making of half of this recipe.
Ingredients:
4 C warm water
3 T yeast
9 C flour (or more)*
1 T olive oil
1 T salt
Directions:
In a mixer bowl, combine water and yeast. Let stand 5 minutes.
Add 1/2 of the flour, mix 1 minute. Add salt and oil; gradually add remaining flour. Knead 10 minutes.
Let rise 1 hour.
Divide dough into 4 pieces— can be frozen at this point (thaw in fridge for 8 hours or on counter for 4 hours). Since these pictures are a half recipe, there is the dough for baking, and the dough that will be frozen for later.
To bake: Preheat oven to 500F. Oil 10 x 15 pan and spread dough out (may need to let dough relax a few times) and cover with toppings. Place pan on bottom rack of oven and bake about 10 minutes or until bottom of crust is browned.
To grill: Preheat grill to 500F. Spread out crust on floured pan. Open grill, “flop” dough quickly onto grill and close lid. Grill for 2-3 minutes or until bottom is just beginning to darken. Remove from grill with tongs; flip over onto baking sheet. Top with pesto, chopped fresh tomatoes and feta cheese. Return crust to grill; close cover and grill for 2 minutes more or until bottom is dark.
*For a whole-grain crust that is still crisp, substitute 3 C whole wheat flour and 1 C semolina flour.
Recipe from Tammy Vitale, MS, RD, Clinical Associate Professor, Utah State University
Posted by Food $ense
Chard Tart
from Joy of Cooking
A springtime tradition in many parts of Italy and France. Escarole leaves, spinach, or other spring vegetables can be mixed in or substituted for the chard.
To prepare the pastry, combine in a medium bowl:
2 C flour
1/2 tsp salt
Stir in until thoroughly blended:
1/2 C water
1/2 C olive oil
Knead the mixture briefly. The dough will be very moist and difficult to roll, so press it into an 11-inch tart pan with a removable rim. Refrigerate for at least one hour.
2 T olive oil
1 onion diced (red onions or green onions are also good)
1# (8 C) greens, washed and chopped (remove big stems)
1 T basil
1/4 tsp salt
1/8 tsp black pepper
3 eggs
1/3 half and half or milk
1 C Parmesan cheese, grated
In large skillet, heat oil. Add onion and cook until soft. Add greens, cook until tender, 8-10 minutes. Add seasonings.
In a separate bowl, whisk eggs, milk, and cheese. Add chard mixture, then scrape all into the prepared tart shell. Bake until the crust is golden and the filling is firm, 40-45 minutes. Let cool to room temperature before serving.
*Baking it on the bottom rack of the oven seems to help the bottom brown better.
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Salad Combination Ideas to Help you Get Started
by Janet Anderson and Tamara Vitale
Spinach Salad
* Spinach
* Strawberries, sliced
* Mandarin oranges, drained
* Dried cranberries
* Almonds, sliced
* Red onions, sliced
* Feta cheese
Dress with Poppyseed Vinaigrette (see later post).
Taco Salad
* Salad greens
* Black beans, rinsed and drained
* Corn, canned or frozen, drained
* Tomatoes, diced
* Radishes, sliced
* Green onions, sliced
* Avocado, sliced
* Tortilla chips, broken into bite-size pieces
Combine all ingredients in the proportion that you like. Dress with a combination of sour cream and salsa or another dressing of your choice.
Greek Salad
* Spinach
* Tomatoes, diced
* Cucumbers, sliced
* Red onion, sliced paper-thin
* Feta cheese
* Sunflower seeds
* Olives, pitted
* Pepperoncinis
Vinaigrette suggestion for this salad:
* 1/2 C olive oil
* 1/4 C red wine vinegar
* 1 tsp garlic powder
* 1/4 C lemon juice
* Salt and pepper
Combine all salad ingredients in the proportion that you like. Whisk oil, vinegar, garlic powder, oregano and lemon juice in bowl to blend. Season to taste with salt and pepper. Add a little vinaigrette to salad and toss to coat.
Tuna Salad
* Salad greens
* Tuna, packed in water, drained
* Garbanzo beans, drained
* Pickled beets, drained
* Bell peppers, sliced (any color combination: red, yellow, green, orange)
* Pea pods
* Croutons
Combine all ingredients in the proportion that you like. Dress with a vinaigrette.
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Onion Preparation Video
Two Utah State University professors, Janet Anderson and Tamara Vitale, created videos to go along with Viva Vegetables! curriculum. Below is the onions video.
video
The recipes from the video are included in this blog.
Posted by Food $ense
Sauteed Onions
by Janet Anderson and Tamara Vitale
Make plenty. Cooked onions can be stored in the refrigerator for several days or longer. You can add cooked onions to just about anything (except dessert!). Make sure to use a large, heavy-bottomed pan. A large skillet works best, but a large soup-type pot will work, too. The flavor of onions changes as it cooks, from sharp and pungent to complex and sweet. This process is called caramelization.
2 T olive oil
6-8 thinly sliced onions
Heat oil over medium heat. Add onions. Stir occasionally until done. “Done” is flexible according to your desired result. Timeframes are given in ranges (below) since cooking time will depend on level of heat, type and size of pan, and variety of onions.
Use these times and descriptions as a guideline. Reduce heat if you plan to cook longer.
* 5-7 minutes: Translucent, wilted, still very “oniony” flavored.
* 15-20 minutes: Pale golden color, softened, still “oniony” tasting.
* 25-40 minutes: Browned and starting to melt; onion flavor replaced with sweetness.
* 45-60 minutes: The color of maple syrup, with a jam-like texture and caramelized flavor.
The onions below have been cooked according to the times above. The lowest amount of time (5-7 minutes) is in the top right corner of the plate, 15-20 minutes is in the bottom right corner of the plate, 25-40 minutes is in the top left corner of the plate, and 45-60 minutes is in the bottom left corner of the plate.
To serve, add browned or caramelized onions to pizzas, omelets, sandwiches, burritos or quesadillas. Serve as a side dish or condiment, or eat with bread or crackers and cheese.
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Roasted Onions
by Janet Anderson and Tamara Vitale
Another method for cooking onions that also imparts sweetness and rich flavor. Use a large roasting pan or cookie sheet with sides. Roasted onions are delicious with a drizzle of Balsamic Glaze (see previous post).
2 T olive oil
6-8 onions, quartered or cut into thick slices
Preheat oven to 400 degrees. Place onions on pan. Sprinkle with oil and toss with hands to coat. Place in oven on middle rack. Stir every 10 minutes with spatula until deeply browned but not blackened (about 40-50 minutes, depending on size and quantity of onions). Season with salt and pepper.
Note: Other herbs (rosemary, thyme, etc.) can be added about halfway through cooking time.
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Balsamic Glaze
by Janet Anderson and Tamara Vitale
This flavorful glaze intensifies caramelized onions. A little goes a long way, so use sparingly. Balsamic Glazed Onions were the favorite food (again!) this year at our Thanksgiving Day feast. No one will ever guess how simple they really are to make.
3 T butter
1 1/2 T sugar
3 T balsamic vinegar (do not substitute another type of vinegar)
In a small saucepan over medium heat, melt butter. Add sugar and stir just until dissolved. Add vinegar and cook until slightly thickened. Drizzle over roasted vegetables. Store any leftover glaze in the refrigerator and gently reheat before using.
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Tropical Salsa
by Janet Anderson and Tamara Vitale
1 pineapple, chopped (can use canned if needed)
1 mango, chopped (or other seasonal fruit such as peaches or melons)
1 large sweet onion, chopped (or 2 C sliced green onions)
2 kiwis, chopped
1/4 jalapeno pepper, minced (more to taste)
1 red pepper, chopped
1/2 bunch cilantro, chopped
2 T lemon or lime juice
Salt and pepper
Combine all ingredients in large bowl. Cover and refrigerate several hours or overnight. Adjust seasonings.
Serve with chips, on chicken or fish, on rice or in wraps.
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Pickled Red Onions
by Janet Anderson and Tamara Vitale
This simple recipe turns red onions into a pink, crunchy, pickled condiment that is a perfect addition to many foods. They will keep for weeks in a tightly covered container in the refrigerator.
3 medium-size red onions (about 1 pound)
4 C boiling water
1/2 C cider vinegar
1/2 C water
3 T sugar or light-colored honey
1/2 tsp salt
Freshly ground black pepper (a few grinds)
Peel the onions and slice them as thinly as you possibly can with a very sharp knife. Transfer them to a medium-size bowl. Pour the boiling water into the bowl and let the onions soak for 5 minutes. Drain thoroughly in a colander. While the onions drain, combine the marinate ingredients in the same bowl, and mix well. Stir in the onions, and let them sit in the marinade for about 10 minutes. Transfer the onions with all the liquid to a jar with a tight-fitting lid and chill until very cold.
Serve next to or over hot or cold bean and grain dishes, with (or in) pasta salad or potato salads, on sandwiches, or on toast or crackers with cheese as an hors d’oeuvre.
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Winter Squash Preparation Video
Two Utah State University professors, Janet Anderson and Tamara Vitale, created videos to go along with Viva Vegetables! curriculum. Below is the winter squash video.
video
All recipes from this video are in the posts below.
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Cutting Winter Squash
by Janet Anderson and Tamara Vitale
A few types of squash (such as Butternut) can be peeled with a sharp vegetable peeler, but this doesn’t work well on squash with ridges or bumpy skin. Most winter squash have very tough, hard skins— so it’s easier to cook them with the skin on.
* Cut the squash in half. Always use a sharp knife with a long blade for safety. Use a spoon to scrape out seeds and stringy fibers.
* Some squash varieties with thinner skins (such as Delicata and Butternut) are quite easy to cut.
* Large squash with tough skins (such as Hubbards) can be difficult to cut. To keep things safe, work on a flat surface.
* Cut into the squash and bear down. Cut next to the stem rather than through it.
* If a squash is too tough to cut and will fit into your oven or microwave, you can bake or microwave the squash just until it’s soft enough to cut into pieces.
* As a last resort— you can always drop large, tough squash on the floor to break them open. Messy— but effective! Consider placing squash in a plastic trash bag before dropping it to contain the mess.
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Cooking Winter Squash
by Janet Anderson and Tamara Vitale
* Preheat oven to 400 degrees. Place squash pieces on a cookie sheet. Optional: Line the cookie sheet with foil for easier clean-up.
* There are two methods to bake squash— try both to see which you prefer for different varieties of squash:
* 1) Rub squash with a little olive oil and bake uncovered. This will provide a “roasted” flavor and some browned, caramelized sections.
* 2) Add about 1/2 C of water to the pan and cover with foil. This method results in moister “steamed” squash.
* Whichever method you use, check for tenderness with a fork after about 45 minutes. This is probably long enough for smaller squash, but larger squash my need up to 90 minutes to become tender.
* Squash can also be microwaved until fork-tender.
* When tender, squash can be cubed or mashed.
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Seasoning Winter Squash
by Janet Anderson and Tamara Vitale
Many varieties of winter squash are so flavorful and sweet that they taste delicious with just a little salt and pepper and a bit of butter or olive oil. Or, try some of these suggestions for a nice change:
* For a “sweet” side dish: Season squash with spices like cinnamon, nutmeg, allspice, or ginger. Spice blends such as pumpkin pie spices or apple pie spices work well, too. Drizzle with honey or maple syrup, or add a bit of butter and brown sugar.
* For a “savory” side dish: Season squash with chili powder, garlic, grated cheese, or herbs such as parsley, oregano, or sage. Add a little butter or a drizzle of olive oil.
* To adjust consistency, add some milk or cream, orange juice, or apple juice.
* Season with salt and pepper as desired.
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Freezing Leftover Cooked Squash
by Janet Anderson and Tamara Vitale
Never throw cooked squash away! Cook as much as you can fit into your oven at once, and freeze leftovers in meal-sized amounts in freezer bags or containers. Move containers from the freezer into the fridge in the morning, and the squash will be thawed and ready to heat (or add to another recipe) by dinnertime.
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Spaghetti Squash with Mushrooms and Herbs
by Janet Anderson and Tamara Vitale
2 1/2 lb. spaghetti squash
2 T butter
1/4 C finely chopped onions
2 C thinly sliced mushrooms
1 T minced fresh parsley leaves
2 T minced fresh chives
1/4 C freshly grated Parmesan cheese
Salt and pepper to taste
Cook whole squash in microwave for 3-4 minutes to soften. Remove from microwave and cut in half lengthwise. Remove seeds using a large spoon. Place squash halves face down in a large baking dish; add water to about 1 inch depth. Bake in the oven for about 45 minutes to 1 hour (or in the microwave for 10-12 minutes) until it feels soft when pressed. Let the squash stand for 5 minutes. While the squash is cooling, cook the butter, onion and mushrooms in the microwave for about 5 minutes until the mushrooms are soft, stirring once after 2-3 minutes. Scrape the flesh of the squash into a bowl using a fork or spoon, and toss it with the mushroom mixture, parsley, chives, Parmesan cheese, and salt and pepper to taste.
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Spaghetti Squash with Marinara
by Janet Anderson and Tamara Vitale
Turn spaghetti squash into dinner! Serve this simple recipe with salad and a crusty bread.
2 C cooked spaghetti squash
1 C prepared marinara sauce
2 T grated Parmesan cheese
Place hot squash on plate. Cover with hot marinara sauce. Sprinkle with Parmesan cheese.
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Sesame Salt
by Janet Anderson and Tamara Vitale
Once you sprinkle this simple, richly flavored mixture on your vegetables, you’ll never use plain salt again. Try it on any roasted or steamed vegetables; it’s also great on stir-fried combinations, rice, or many entrees.
2 T sesame seeds
1/2 tsp salt
Place sesame seeds in a dry skillet and heat over medium heat just until seeds begin to “pop” and smell toasty. Don’t overcook or they will become bitter. Place seeds and salt in a blender, food processor, or mortar and pestle and grind just a few pulses until seeds are broken up. Don’t overblend or you’ll end up with paste. Stores in a sealed jar in the fridge for 1-2 weeks— but it probably won’t last that long!
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Peanut Sauce/Dip
by Janet Anderson and Tamara Vitale
This Asian-inspired dip is great with fresh vegetables such as cauliflower, broccoli, and pepper strips. Or, for an easy side dish, try adding a few spoonfuls to cooked (roasted, steamed, or microwaved) vegetables while they are still hot. Toss just until combined and serve immediately. Top with chopped peanuts for an added crunch.
1/4 C peanut butter
2 T hot water
1 T seasoned rice vinegar*
1 T soy sauce
1 T milk
Pinch cayenne pepper (optional)
In a small bowl, whisk peanut butter and hot water together. Add remaining ingredients and whisk until smooth. Use immediately or refrigerate for a few days. Adjust consistency as needed.
*Rice vinegar is found in most grocery stores near the salad dressings. “Seasoned” rice vinegar has a bit of sugar and salt added, and just a sprinkle adds a nice tang to many vegetables and side dishes. Buy a bottle— you’ll use it often.
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Cauliflower Preparation Video
Two Utah State University professors, Janet Anderson and Tamara Vitale, created videos to go along with Viva Vegetables! curriculum. Below is the cauliflower video.
video
Posted by Food $ense at 12:40 PM 0 comments
Labels: cauliflower, preparation videos, vegetables
Cauliflower Preparation Methods
by Janet Anderson and Tamara Vitale
Roasting
If you think you don’t like cauliflower, try roasting it! Roasted vegetables become crisp on the outside, and soft and savory on the inside. This method caramelizes the sugars and brings out the natural sweetness of most vegetables. Try roasting carrots, onions, winter squash, asparagus, or any root vegetable (parsnips, rutabagas, or turnips).
3-4 C cauliflower florets (cut large florets into quarters)
1 T olive oil
Salt to taste
Preheat oven to 425 degrees. Line a large baking sheet with foil or parchment
paper. Wash and trim cauliflower, cutting each large floret into quarters. Dump onto baking sheet, sprinkle with oil and gently toss to coat all pieces. Spread cauliflower out so
they are not touching and make sure a flat side is facing down. Place pan into oven on a center rack and roast for 10 minutes. Turn pieces with a spatula or tongs. Roast for another 5 minutes or until they are slightly browned and crispy. Remove from oven and sprinkle with salt or one of the seasonings below.
To serve:
* Serve hot, warm, at room temperature or cold.
* Sprinkle with Sesame Salt or toss with a little Peanut Sauce if desired.
* Store roasted cauliflower florets for up to five days in the refrigerator— they reheat well and can be added to many recipes.
Steamed Cauliflower
Steaming is a quick and simple technique for cooking cauliflower (or any vegetable). Cook it briefly to maintain a nice, crunchy texture. Try topping it with Sesame Salt or Peanut Sauce (on this blog).
3 C cauliflower florets
Place a steamer basket in a medium saucepan. Add water to reach the bottom of the steamer. Cover pan and bring water to a boil. Remove lid and add cauliflower. Cover and continue to cook at medium-high for about three minutes. Check tenderness with fork; it should be crisp-tender. Remove from pan and serve immediately.
Microwaved Cauliflower
Another quick and simple technique to cook cauliflower or other vegetables.
3 C cauliflower florets
Place cauliflower in a glass bowl and cover with a plate. Cook on high in microwave for 3 minutes. Check tenderness with fork; it should be crisp-tender. Remove from pan and serve immediately.
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Chopped Cauliflower Salad
by Janet Anderson and Tamara Vitale
This easy recipe incorporates some amazing flavors of fall— cauliflower and apple. It has a wonderful crunchy texture and the sweet apples tone down the stronger cauliflower flavor.
5 T reduced-fat mayonnaise
2 T cider vinegar
2 green onions, finely chopped
1/2 tsp caraway seeds (optional)
1/4 tsp freshly ground pepper
3 C chopped cauliflower (about 1/2 large head)
2 C chopped romaine lettuce
1 tart-sweet red apple (such as Jonathan)
Whisk mayonnaise, vinegar, onions, caraway seeds, and pepper in a large bowl until smooth. Add cauliflower, romaine, and apple; toss to coat. Serve immediately, or allow flavors to mingle for a few hours or overnight.
Posted by Food $ense at 12:30 PM 0 comments
Labels: cauliflower, vegetables
Cauliflower-Cheese Soup
by Janet Anderson and Tamara Vitale
This easy and delicious soup is a great comfort food— perfect for a cool fall or winter day. It uses starchy vegetables instead of heavy cream to make it creamy and rich. Use sharp cheddar cheese to add plenty of cheesy flavor with less fat and less cost.
1 T olive oil
1 1/2 C chopped onion
1 clove garlic, chopped fine
2 medium-large potatoes, peeled and diced
1 large cauliflower, cut or broken into florets (put aside 2 cups)
1 medium carrot, peeled and chopped
1 1/2 tsp salt
4 C water or broth
1 C grated sharp cheddar cheese (plus extra for garnish)
3/4 C low fat milk
Salt and pepper to taste
1/4 C sliced green onions
Place oil in a large saucepan, and turn heat to medium-high. When pan is hot, add the onions and garlic. Cook, stirring occasionally, until onions and garlic are lightly browned and tender. Add the potatoes, cauliflower (except the 2 C reserved), carrot, salt, and water. Bring to a boil, and simmer until vegetables are VERY tender. Puree in a blender or food processor (or mash with a potato masher if you prefer a chunkier soup) and transfer back to pan. Break reserved cauliflower into small pieces and steam or microwave just until tender. Add cauliflower, cheese and milk to the soup. Heat gently over low heat just until heated, stirring frequently. Add salt and pepper to taste. Serve immediately.
Top with a little grated cheese and sliced green onions.
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Peppers Preparation Video
Two Utah State University professors, Janet Anderson and Tamara Vitale, created videos to go along with Viva Vegetables! curriculum. Below is the peppers video. Peppers are best at the end of the summer.
video
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Simple Sauteed Peppers and Onions
by Janet Anderson and Tamara Vitale
Use this recipe as the base or an add-in to other recipes on this blog.
1-2 T extra-virgin olive oil
3-4 large red and green bell peppers, stemmed, seeded, and cut into thin strips
1-2 large onions cut into thin strips
Salt and pepper to taste
Place oil in a large, deep skillet and turn heat to medium-high; 1 minute later, add peppers and onions. Cook, stirring occasionally, until peppers and onions are lightly browned and very tender. Season with salt and pepper.
* Combine with other ingredients for meals like fajitas, pasta, or even breakfast (see other posts on this blog).
* Use the mix as a condiment to top off steaks, burgers or hotdogs/bratwurst.
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Chicken Fajitas
by Janet Anderson and Tamara Vitale
4 boneless, skinless chicken breasts
Fajita Seasoning Mix (see recipe below)
2 T extra-virgin olive oil
6 tortillas: flour, corn, or whole wheat
3 cups Simple Sauteed Peppers and Onions
Sour cream
Sliced green onions
Grated cheese
Cut chicken into strips and season with mix. Place oil in a large, deep skillet and turn heat to medium-high; 1 minute later, add chicken strips. Cook for 2-3 minutes. Turn chicken with spatula and cook for another 2-3 minutes. If pan is dry, add about 2-3 T of water. Cook until chicken is cooked through. Add the Simple Sauteed Peppers and Onions. Cook until mixture is heated through.
Wrap chicken strips and sauteed peppers and onions in a tortilla. Serve with salsa, grated cheese, sour cream, and sliced green onions.
Fajita Seasoning Mix
This spicy blend can be stored in a sealed container for future use.
2 T chili powder
1 T salt
1/2 tsp cayenne pepper
1/4 tsp crushed red pepper flakes
1/2 tsp cumin
Mix well. Sprinkle on chicken pieces. Use this mix liberally if you want more spiciness, and use less if desired. Add about 1/4 C of water to the seasoned chicken while you are cooking it if you want more sauce.
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Southwest Pasta with Peppers and Onions
by Janet Anderson and Tamara Vitale
Turn Simple Sauteed Peppers and Onions into a main meal.
1 pound cooked pasta, any shape, drained
1 cup Simple Sauteed Peppers and Onions
1 can of seasoned diced canned tomatoes (a southwest flavor such as roasted garlic is good)
1 cup diced cooked chicken
Salt and pepper to taste
1/4 C Parmesan cheese, grated
In a large bowl, combine the pasta, sauteed vegetables, canned tomatoes, chicken, salt and pepper. Pour into serving bowls and sprinkle with Parmesan cheese.
Note: This makes great leftovers, even cold as a pasta salad.
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Scrambled Eggs with Peppers and Onions
by Janet Anderson and Tamara Vitale
Turn Simple Sauteed Peppers and Onions into a breakfast meal.
2-3 large eggs
2 T milk
2 tsp butter
1/2 C Simple Sauteed Peppers and Onions
Salt and pepper to taste
Crack eggs into bowl. Add milk and beat lightly with a fork. Preheat a large heavy skillet for 3 to 5 minutes over medium-low heat. When pan is heated, add butter. When butter is melted, pour in eggs. When eggs have set on the bottom, begin to stir eggs, lifting the cooked portions to the top. When eggs are nearly cooked, add Simple Sauteed Peppers and Onions. Cook until egg is set. Season with salt and pepper to taste.
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Breakfast Burrito
by Janet Anderson and Tamara Vitale
Scrambled Eggs with Peppers and Onions (from above post)
1/4 C grated cheddar cheese
1 large tortilla: flour, whole wheat, or corn
2 T salsa
2 tsp sliced green onions
When egg and vegetable mixture (from previous recipe) is still hot and in the pan, add the grated cheddar cheese and allow to melt. Scoop mixture onto tortilla. Roll up and top with salsa and green onions.
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Zucchini, Corn, Peppers and Onions
by Janet Anderson and Tamara Vitale
Turn Simple Sauteed Peppers and Onions into a delicious side dish.
1 T extra-virgin olive oil
2-3 small zucchinis, sliced
1 C frozen corn, thawed
1 C Simple Sauteed Peppers and Onions
Place oil in a skillet and turn heat to medium-high. When pan is hot, add sliced zucchini. Cook, stirring occasionally, until tender and lightly browned. Season with salt and pepper to taste. Add corn, SImple Sauteed Peppers and Onions and heat through.
Variation: Add one diced, cored and seeded jalapeno pepper to the zucchini while cooking. This will add a little heat and a lot of flavor.
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Hummus with Pepper Strips
by Janet Anderson and Tamara Vitale
Try this flavorful dip with fresh vegetables, pita bread “triangles,” or as a sandwich spread. If you don’t have time to make hummus from scratch, it is available commercially. It’s especially tasty with pepper strips, cucumbers, jicama, and carrots.
Yield: About 3 cups
2 16-oz. cans garbanzo beans, drained and rinsed
1 clove garlic, peeled
1/3 C tahini*
1 tsp salt
Juice of 1 lemon
1/4 tsp cayenne pepper, ground
1/4 tsp cumin, ground
1/4 tsp black pepper, ground
1/3 C extra virgin olive oil
1 handful parsley
3-4 green onions, cut into 1” pieces
Water as needed (about 1/3 C)
Place all ingredients in food processor or blender. Add water as needed to form a smooth paste. Adjust seasonings to taste. Garnish with chopped peppers or a sprinkle of cayenne pepper if desired.
*Tahini is a smooth paste made from sesame seeds. It is usually found by the peanut butter in grocery stores.
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Southwestern Coleslaw
by Janet Anderson and Tamara Vitale
Makes 10 servings
1 head cabbage, shredded or chopped
1 lime, cut in half
1 green or red pepper, chopped
1 bunch cilantro, chopped
1-2 jalapeno peppers, chopped fine
1/2 C olive oil, or canola oil
Salt and pepper to taste
Optional ingredients: Corn, tomatoes, red or green onions
Place cabbage in large mixing bowl. Squeeze lime juice over cabbage and stir well. Add remaining ingredients and mix well. Add salt and pepper to taste. Refrigerate until flavors blend. Garnish with pepper rings and a sprinkle of chili powder if desired.
Note: Recipe can be halved, but this salad keeps in the refrigerator for several days and just seems to get better as it “ages.”
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Tomato Preparation Video
Two Utah State University professors, Janet Anderson and Tamara Vitale, created videos to go along with Viva Vegetables! curriculum. Below is the tomatoes video. Tomatoes are best at the end of the summer.
video
All of the recipes discussed in the video are found in this blog, below.
Posted by Food $ense
Southwest-Seasoned Tomato Mixture
by Janet Anderson and Tamara Vitale
3-4 tomatoes (fresh, chopped) OR
2 cans tomatoes, diced (can use a variety of a seasoned canned tomatoes such as Mexican-seasoned, with added peppers, with roasted-garlic, etc.)
2 C corn (fresh, thawed frozen, or drained canned)
1 can black beans, drained and rinsed
Additional southwest-type seasonings if desired, such as cumin, oregano, chili powder, garlic (start with about 1/4 teaspoon and adjust as needed).
Stir all ingredients together in a bowl. Create food from there!
* Turn the Southwest-Seasoned Tomato Mixture into a vegetable-filled snack: Serve as a dip with tortilla chips or quesadillas.
* Top a baked potato with a big scoop of the mixture. Add a little cheese and/or sour cream.
* Southwest Burritos or Quesadillas (see post)
* Tortilla Casserole (see post)
* Quick and Spicy Tomato Soup (see post)
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Southwest Burritos or Quesadillas
by Janet Anderson and Tamara Vitale
1 flour tortilla (whole wheat tortillas are a good source of fiber)
1 C Southwest-Seasoned Tomato Mixture
1/2 C grated cheese
Optional additions:
* Avocado or guacamole
* Olives
* Onions or green onions, chopped
* Green or red peppers, chopped
Place tomato mixture and cheese on top of tortilla. Roll for a burrito or fold in half for a quesadilla. Fry until lightly browned in a small skillet in 1 T canola oil, or microwave on a plate.
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Tortilla Casserole
by Janet Anderson and Tamara Vitale
Turn Southwest-Seasoned Tomato Mixture into a casserole for a group
4-5 C Southwest-Seasoned Tomato Mixture, including juice
4-5 flour or corn tortillas, torn up (can substitute tortilla chips— about 2-3 large handfuls)
Grated cheese, about 1 - 1 1/2 C
In medium baking dish or casserole dish, place 1 C tomato mixture in the bottom. Top with layer of tortillas, then layer of cheese. Repeat layers 2 or 3 times, ending with cheese. Bake in oven at 350 degrees for 20-30 minutes, or until cheese melts and mixture is bubbling.
Posted by Food $ense at 8:50 AM 0 comments
Labels: tomatoes, vegetables
Quick and Spicy Tomato Soup
by Janet Anderson and Tamara Vitale
Turn Southwest-Seasoned Tomato Mixture into a soup
2-3 C Southwest-Seasoned Tomato Mixture, including juice
1 C cooked rice or pasta
Tomato juice as needed to thin soup
Heat all ingredients together in saucepan. Serve with grilled cheese sandwiches.
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Italian-Seasoned Tomato Mixture
by Janet Anderson and Tamara Vitale
This mixture serves as a great addition or basis of meals. Look at other posts to give you recipes to use this in.
3-4 fresh tomatoes, chopped
8 leaves fresh basil, sliced into thin ribbons (cut at last minute so it stays green)
2-3 T extra-virgin olive oil
1-2 T balsamic vinegar
1/4-1/2 tsp salt
Freshly ground black pepper, to taste
Note: If tomatoes are not in season, use canned diced tomatoes. If fresh basil is not available, use dried basil or Italian seasoning mix.
Stir all ingredients together in a bowl.
Ideas for use:
* Italian Pasta (see post)
* Amazingly Simple Pizza (see post)
* Add to scrambled eggs or omelets
* Add to sandwiches
* Add to chopped lettuce or spinach to make a salad
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Italian Pasta
by Janet Anderson and Tamara Vitale
Turn Italian-Seasoned Tomato Mixture into a main meal:
3-4 C Italian-Seasoned Tomato Mixture
1 lb. cooked pasta, any shape
1 can white beans, drained and rinsed
Parmesan cheese, grated (about 1 C)
Mix Italian-Seasoned Tomato Mixture, pasta, and beans together in a large bowl. Pour into serving bowls and top with a sprinkle of cheese.
Optional add-ins:
* Drained tuna or cooked, chopped chicken
* Leftover cooked vegetables, such as zucchini or corn
* Olives
Note: This recipe makes great leftovers, even cold as a pasta salad.
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Amazingly Simple Pizza
by Janet Anderson and Tamara Vitale
Turn Italian-Seasoned Tomato Mixture into a pizza:
Boboli crust (or other pizza crust)Add Image
1-2 C Italian Seasoned Tomato Mixture
1 C grated Parmesan or Mozzarella cheese, grated
Place crust on baking sheet. Sprinkle with tomatoes and cheese. Bake as directed on package.
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Potatoes Preparation Video
Two Utah State University professors, Janet Anderson and Tamara Vitale, created videos to go along with Viva Vegetables! curriculum. Below is the potatoes video
video
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Caprese Salad (Fancy But Simple Version)
By Janet Anderson and Tamara Vitale
Ingredients:
3-4 fresh tomatoes, sliced
5 oz. fresh mozzarella cheese, sliced thinly
2-3 Tablespoons extra virgin olive oil
1/2 Tablespoons balsamic vinegar
8 basil leaves, sliced into thin ribbons
1/4-1/2 teaspoon salt
freshly ground black pepper, to taste
baguette-shaped bread, sliced thinly
Directions:
On large plate or platter, alternate slices of tomatoes and cheese in a circular pattern. Drizzle with oil and vinegar. Immediately before serving, sprinkle with basil, salt, and pepper.
To serve: Top each slice of bread with tomato and cheese.
NOTE: To make this appetizer for a crowd (or to make it more portable), chop ingredients into a bowl and scoop mixture onto bread to serve.
Posted by Food $ense
General Guidelines for Choosing Potatoes
by Janet Anderson and Tamara Vitale
* Select firm potatoes without soft spots, green spots, or sprouts.
* Choose high-starch potatoes such as Russets for drier, more crumbly results (mashed potatoes) and waxy potatoes for moister results (for salads or fried potatoes). However, this rule is flexible!
* Do not store in the refrigerator; store in a well-ventilated, dar, cool area.
* Scrub well or peel. Remove any black spots, green spots, or eyes.
* If you must peel and cut potatoes ahead of time, cover with water to avoid discoloration. However, this does reduce nutrient content.
* Boil, bake, or microwave for use in your recipes.
* Desired tenderness can vary depending on intended use and personal preference.
Posted by Food $ense
General Potato Cooking Instructions
by Janet Anderson and Tamara Vitale
Boiled Potatoes (produces moist and tender flesh):
* Scrub or peel the potatoes. Cut into equal size pieces or cook whole.
* Put the potatoes in a large saucepan; cover with cold water.
* Add a pinch of salt and boil until tender. This takes about 15 to 30 minutes depending on the size and variety of potatoes.
* Remove the potatoes from water, reserving the water for thinning the potatoes if you plan to make mashed potatoes.
Baked Potatoes (produces crisp and flavorful skins):
* An oven temperature between 350-425 degrees works best.
* Poke some holes in potato with a sharp knife to help release steam and prevent explosions.
* Bake for about an hour or until a knife goes in easily.
* Do not wrap in foil unless you want a “steamed” potato with moister flesh and skin.
Microwaved Potatoes (produces moister skin and flesh):
* Fast, but not as flavorful as baked potatoes.
* Arrange in “spoke” formation on a plate. Poke a few holes with a sharp knife to help release steam.
* Microwave on high until tender— about 5-8 minutes depending on microwave oven and quantity of potatoes. (Rotate potatoes halfway through cooking if microwave does not have automatic turntable.)
Posted by Food $ense
Baked Potato Bar
by Janet Anderson and Tamara Vitale
Here’s another easy way to turn baked potatoes into a meal— for yourself or for a crowd. Try some of the suggested toppings below or come up with your own favorite combinations based on what you have on hand. Or, ask your guests to bring a topping for a make-your-own-potato-creation party.
Baked potatoes
Topping suggestions:
* Baked beans
* Chili
* Cottage cheese
* Grated cheese
* Salsa
* Chopped tomatoes
* Green onions
* Broccoli, steamed or raw
* Red or green peppers
* Sliced olives
* Sour cream
* Bacon bits
* Sunflower seeds
Place potatoes on a platter. Place toppings in small bowls surrounding potatoes. Let the creativity begin!
Posted by Food $ense
Italian Pasta
by Janet Anderson and Tamara Vitale
Turn Italian-Seasoned Tomato Mixture into a main meal:
3-4 C Italian-Seasoned Tomato Mixture
1 lb. cooked pasta, any shape
1 can white beans, drained and rinsed
Parmesan cheese, grated (about 1 C)
Mix Italian-Seasoned Tomato Mixture, pasta, and beans together in a large bowl. Pour into serving bowls and top with a sprinkle of cheese.
Optional add-ins:
* Drained tuna or cooked, chopped chicken
* Leftover cooked vegetables, such as zucchini or corn
* Olives
Note: This recipe makes great leftovers, even cold as a pasta salad.
Posted by Food $ense
Amazingly Simple Pizza
by Janet Anderson and Tamara Vitale
Turn Italian-Seasoned Tomato Mixture into a pizza:
Boboli crust (or other pizza crust)Add Image
1-2 C Italian Seasoned Tomato Mixture
1 C grated Parmesan or Mozzarella cheese, grated
Place crust on baking sheet. Sprinkle with tomatoes and cheese. Bake as directed on package.
Posted by Food $ense
Potatoes Preparation Video
Two Utah State University professors, Janet Anderson and Tamara Vitale, created videos to go along with Viva Vegetables! curriculum. Below is the potatoes video
video
Posted by Food $ense
Caprese Salad (Fancy But Simple Version)
By Janet Anderson and Tamara Vitale
Ingredients:
3-4 fresh tomatoes, sliced
5 oz. fresh mozzarella cheese, sliced thinly
2-3 Tablespoons extra virgin olive oil
1/2 Tablespoons balsamic vinegar
8 basil leaves, sliced into thin ribbons
1/4-1/2 teaspoon salt
freshly ground black pepper, to taste
baguette-shaped bread, sliced thinly
Directions:
On large plate or platter, alternate slices of tomatoes and cheese in a circular pattern. Drizzle with oil and vinegar. Immediately before serving, sprinkle with basil, salt, and pepper.
To serve: Top each slice of bread with tomato and cheese.
NOTE: To make this appetizer for a crowd (or to make it more portable), chop ingredients into a bowl and scoop mixture onto bread to serve.
Posted by Food $ense
General Guidelines for Choosing Potatoes
by Janet Anderson and Tamara Vitale
* Select firm potatoes without soft spots, green spots, or sprouts.
* Choose high-starch potatoes such as Russets for drier, more crumbly results (mashed potatoes) and waxy potatoes for moister results (for salads or fried potatoes). However, this rule is flexible!
* Do not store in the refrigerator; store in a well-ventilated, dar, cool area.
* Scrub well or peel. Remove any black spots, green spots, or eyes.
* If you must peel and cut potatoes ahead of time, cover with water to avoid discoloration. However, this does reduce nutrient content.
* Boil, bake, or microwave for use in your recipes.
* Desired tenderness can vary depending on intended use and personal preference.
Posted by Food $ense
General Potato Cooking Instructions
by Janet Anderson and Tamara Vitale
Boiled Potatoes (produces moist and tender flesh):
* Scrub or peel the potatoes. Cut into equal size pieces or cook whole.
* Put the potatoes in a large saucepan; cover with cold water.
* Add a pinch of salt and boil until tender. This takes about 15 to 30 minutes depending on the size and variety of potatoes.
* Remove the potatoes from water, reserving the water for thinning the potatoes if you plan to make mashed potatoes.
Baked Potatoes (produces crisp and flavorful skins):
* An oven temperature between 350-425 degrees works best.
* Poke some holes in potato with a sharp knife to help release steam and prevent explosions.
* Bake for about an hour or until a knife goes in easily.
* Do not wrap in foil unless you want a “steamed” potato with moister flesh and skin.
Microwaved Potatoes (produces moister skin and flesh):
* Fast, but not as flavorful as baked potatoes.
* Arrange in “spoke” formation on a plate. Poke a few holes with a sharp knife to help release steam.
* Microwave on high until tender— about 5-8 minutes depending on microwave oven and quantity of potatoes. (Rotate potatoes halfway through cooking if microwave does not have automatic turntable.)
Posted by Food $ense
Baked Potato Bar
by Janet Anderson and Tamara Vitale
Here’s another easy way to turn baked potatoes into a meal— for yourself or for a crowd. Try some of the suggested toppings below or come up with your own favorite combinations based on what you have on hand. Or, ask your guests to bring a topping for a make-your-own-potato-creation party.
Baked potatoes
Topping suggestions:
* Baked beans
* Chili
* Cottage cheese
* Grated cheese
* Salsa
* Chopped tomatoes
* Green onions
* Broccoli, steamed or raw
* Red or green peppers
* Sliced olives
* Sour cream
* Bacon bits
* Sunflower seeds
Place potatoes on a platter. Place toppings in small bowls surrounding potatoes. Let the creativity begin!
Posted by Food $ense
Easy Potato Salad
by Janet Anderson and Tamara Vitale
If you are a dill pickle lover, you’ll really enjoy turning your leftover potatoes into this crunchy salad. If you REALLY love pickles, add more pickle juice! Chopped red peppers are also a delicious addition.
4 C cooked, cubed potatoes
2 hard boiled eggs, chopped
1/4 C celery, chopped
1/4 C onions or green onions, chopped
1/4 C dill pickles, chopped
1/2 C light mayonnaise
2 T buttermilk or milk
1 T dill pickle juice
1 T prepared mustard (optional)
Paprika (optional)
In a large bowl, combine the first 5 ingredients. In a small bowl, combine remaining ingredients. Pour dressing over potato mixture. Gently mix until combined, adding salt and pepper to taste. Garnish with paprika and serve immediately or cover and refrigerate to serve chilled.
Posted by Food $ense
Lemon Pepper Home Fries
by Janet Anderson and Tamara Vitale
1 T olive oil
1/2 tsp lemon pepper
3 all-purpose potatoes, each cut into 6 lengthwise wedges
In a medium bowl, combine oil and 1/2 teaspoon lemon pepper. Add potatoes; toss to coat. Arrange potatoes in a broiler pan so
surface is 3-4 inches from the heat. Broil 18-20 minutes until potatoes are tender, turning the potato wedges once.
Posted by Food $ense
Mashed Potatoes
by Janet Anderson and Tamara Vitale
3 pounds russet or Yukon Gold potatoes, boiled until very tender
Salt and pepper
2-4 T butter or olive oil
1 cup warmed milk, buttermilk, or cooking water
Mash the potatoes with a potato masher, ricer, fork, or hand-held mixer. Add the butter or olive oil. Gradually beat in the warm liquid until the potatoes are smooth, moist, and light. Season with salt and pepper.
Posted by Food $ense
Mashed Potato Pie with Cheese
by Janet Anderson and Tamara Vitale
This is a simple and tasty way to turn your leftover mashed potatoes into a meal.
5 cups seasoned mashed potatoes
2 eggs, beaten
Salt and pepper
2 T butter or olive oil
1/2 C grated sharp cheddar cheese
Stir eggs into the mashed potatoes. Season with salt and pepper. Place butter or olive oil in a large ovenproof skillet over medium heat. When the butter is melted, put mashed potatoes in the pan and press down a bit to spread them around evenly. Cook, undisturbed, until they brown around the edges, 10-12 minutes. Put the pan into the oven and bake until pie is golden brown on top, about 30 minutes. Sprinkle cheese on top of the pie and place under broiler, about 4 to 6 inches from the heat source until cheese is melted.
Posted by Food $ense
Mashed Potato Soup
This recipe is from Goldie Anderson, a 98-year-old woman who lived through the Great Depression and the Dust Bowl of the 1930s. During those tough times she learned to use all of her leftovers. She often turned leftover mashed potatoes into yet another meal— soup!
2 T olive oil or butter
1/2 medium onion, finely diced
2 small bay leaves
3 cups low fat milk
3 cups mashed potatoes
Salt and pepper
2 T chopped parsley, if desired
2 T grated sharp cheddar cheese, if desired
Heat oil in a heavy soup pot over medium heat. Add onions and bay leaves and cook slowly until onions are tender. Add milk and bring to a simmer. Add mashed potatoes. Mix well with a large spoon. Cook until soup becomes smooth. Remove bay leaves. Season with salt and pepper to taste. Garnish with chopped parsley or sprinkle with grated cheese.
Posted by Food $ense
Greek Chicken and Zucchini
1 T extra virgin olive oil
3-4 boneless, skinless chicken breasts, cut into bite-sized pieces
1/4 C red onion, diced
2 - 4 oz. cans sliced mushrooms, drained
1 small zucchini squash, sliced
1 small yellow squash, sliced
1/2 tsp minced garlic
1/2 tsp salt
Fresh ground pepper, to taste
1/2 C feta cheese, crumbled
1 small can black olives, sliced
In a heavy skillet, heat olive oil over medium heat. Add chicken and brown well. Remove chicken and set aside. Add onion, mushrooms, and both types of squash to the pan and stir fry until slightly tender. Reduce heat and add garlic, salt and pepper. Add chicken back to pan. Combine well and heat through. Dish onto plates and sprinkle with crumbled feta cheese and sliced olives. Optional: Serve over rice. Yield: 4 servings.
Posted by Food $ense
Utah Ready Quick Mix
by Kris Saunders, Debra Proctor and Ellen Serfustini
Using Ready-Quick Mix when preparing biscuits, muffins, pancakes, desserts, and main dishes is guaranteed to save you time, money, and give you peace of mind.
* Saves time: The measuring and sifting of standard dry ingredients, the addition of nonfat dry milk, and the blending of fat for dozens of recipes is done ahead of tim. Clean-up time is shortened because fewer dishes are used when making recipes.
* Saves money: Mix made at home is less expensive than mixes bought at the store. Ready-Quick Mix is made from standard pantry ingredients and someone else isn’t paid to mix them together.
* Peace of mind. The guesswork is taken out of ingredient lists because you know all of the ingredients used in Ready-Quick Mix.
* Easy preparation. Children and beginning cooks will find cooking with Ready-Quick Mix is fun and easy.
* Ready-Quick Mix will keep on the shelf for at least 6 weeks or in the fridge for 3 months. Store in metal, plastic, or glass containers with a tight-fitting lid. To make using Ready-Quick Mix more convenient, pre-measured portions can be stored in self-closing plastic bags to cut out one more measuring step.
Ingredients Makes 13 cups Makes 29 cups
Flour 9 C 20 C (~5 pounds)
Double-acting baking powder 1/3 C 3/4 C
Salt 4 tsp 2 T + 1 tsp
Canola oil 1 1/3 C 3 C
Nonfat dry milk 1 3/4 C 2 3/4 C
Visit http://extension.usu.edu/juab/files/uploads/FSNE/Ready%20Mix.pdf for recipe ideas.
Posted by Food $ense
SOS mix
by Debbie Proctor, Kris Saunders, Ellen Serfustini
Ingredients:
2 C powdered nonfat, dry milk
3/4 C cornstarch
1/4 C instant chicken bouillon
2 T dried onion flakes
2 tsp Italian seasoning
Combine all ingredients in a resealable plastic bag, mixing well.
Equal to 9 cans of cream soup.
Where can I use SOS mix? What is it?
* SOS mix can be used in a variety of recipes including soups, gravies, creamed vegetables, skillet meals, and casseroles.
* SOS mix can be substituted for a can of cream soup in any recipe.
* SOS saves time if you plan menus.
* SOS mix is fat free.
* SOS mix saves money. Making mix from ingredients kept on hand is less expensive than buying a commercial mix in the store.
* For recipes that include SOS mix, visit: http://extension.usu.edu/fsne/files/uploads/Recipes/Soup%20or%20Sauce%20Book.pdf.
To substitute for 1 can of cream soup:
* Combine 1/3 C of dry mix with 1 1/4 C cold water.
* Cook and stir on stovetop or in microwave until thickened.
* Add thickened mixture to casseroles as you would a can of cream soup.
Posted by Food $ense
Whole Wheat Buttermilk Pancakes (from Cooking Light magazine)
3/4 cups all purpose flour
3/4 cup whole wheat flour
3 T sugar
1 1/2 tsp baking powder
1/2 tsp baking soda
1/2 tsp salt
1 1/2 C low-fat buttermilk
1 T vegetable oil
1 large egg
1 large egg white
Lightly spoon flours into dry measuring cups; level with a knife. Combine flours, sugar, baking powder, baking soda and salt in a large bowl, stirring with a whisk. Combine buttermilk, oil, egg and egg white, stirring with a whisk, add to flour mixture, stirring until just moist. Heat a nonstick griddle or nonstick skillet with cooking spray over medium heat. Spoon about 1/4 cup batter per pancake onto griddle. Turn pancakes over when tops are covered with bubbles and edges look cooked.
Yield: 6 servings (serving size 2 pancakes) Calories 351 (26% from fat); Fat 10 g,; Fiber 2.3
Posted by Food $ense
Marie’s Granola
Cereal mix:
6 C regular oats or “old-fashion”
1 (12 oz.) box or Total cereal
3 C each: Rice Krispies, Puffed Wheat, Puffed Rice
1 C sliced almonds
In a very large bowl, mix cereals together.
Syrup:
1/2 C honey
3/4 C canola oil
1 1/2 C brown sugar
1 C water
1 T vanilla
2 tsp salt
Mix syrup ingredients in medium bowl and heat in microwave 3 minutes until sugar is dissolved. Pour mixture over cereal. Stir to moisten the cereal.
Spray 2 large cookie sheets (with edges) with vegetable spray. Bake 1 1/2 hours at 225F. Remove trays from oven; stir mixture and return to oven. Bake another 1 to 1 1/2 hours. Remove from oven and stir. Leave on cookie sheets until cool, stirring occasionally. Make sure granola is dry and cool before storing.
Eat as a snack or pour milk over for cereal. Very good!
Posted by Food $ense
Coconut Rice and Peas
1 T olive oil
1 T garlic, minced
1 tsp red chili flakes
2 C basmati rice or long grain rice
2 1/2 C chicken stock
1 1/2 C lite coconut milk
1 can black eyed peas
2 T freshly minced cilantro leaves
Salt and pepper to taste
In a medium saucepan, heat oil, garlic and red pepper flakes over medium-low heat, sauté until soft, about 2 minutes. Add the rice and stir to coat. Add the chicken stock and coconut milk. Give the rice a good stir and bring to a gentle boil. Once the rice begins to boil, lower the heat and let simmer for about 20 minutes, until the rice is cooked and all the liquid has evaporated. Fluff with fork and stir in the black eyed peas and the cilantro. Season with salt and pepper, to taste.
Yield: 6 to 8 servings.
Posted by Food $ense
Growing Grains at City Farmer
This year, Maria experimented to see if she could grow wheat, flax and quinoa at
our Vancouver Compost Garden, and she succeeded. The wheat and flax were purchased
from a local seed company, Salt Spring Seeds.
The wheat varieties are named Red
Fife, Marquis, Kamut and Blue Tinge Ethiopian. The flax is named Golden Flax. The
quinoa was purchased from a local organic bulk food store.
A Farm on Every Floor - New York Times
If climate change and population growth progress at their current pace, in roughly
50 years farming as we know it will no longer exist. This means that the majority
of people could soon be without enough food or water. But there is a solution that
is surprisingly within reach: Move most farming into cities, and grow crops in tall,
specially constructed buildings. It’s called vertical farming.
200 Urban Farms in Havana
Climate change, drought, population growth - they could all threaten future food
supplies. But global agriculture, with its dependence on fuel and fertilizers is
also highly vulnerable to an oil shortage, as Cuba found out 20 years ago.
Around Cuba’s capital Havana, it is quite remarkable how often you see a neatly
tended plot of land right in the heart of the city.
Keeping Bees at the Fairmont Hotel in Vancouver
Graeme Evans is undoubtedly Vancouver’s nattiest - and most hospitable - beekeeper.
You won’t catch Evans in one of those bulky, netted helmets and spacesuits that
most of his colleagues don when tending their hives. He looks after his trio of
nests while wearing a dapper, crisply pressed suit. And tie.
Danish stamps commemorate allotment gardens
Denmark has more leisure and allotment gardeners for its population than any other
country. The tradition for this type of gardening dates back to the eighteenth century.
In the nineteenth century the aim of the leisure and allotment gardens was to secure
better conditions for working people and in 1884 the first association of leisure
and allotment owners was founded.
Live Dining by Nicole Fournier
It is about creating a context of integrating a dining-kitchen room installation
in a location where plants grow, and where the dining kitchen furniture touch the
earth (the ground).
Within the dining-kitchen room installation, participants perform
the outdoor actions of harvesting, in the same location as the indoor domestic and
intimate actions of preparing, cooking and eating.
Sophos Vancouver Rooftop Community Garden - just beginning
A wild notion I had to convert the existing flower/dead bush beds on the rooftop
of the Sophos Vancouver building into a Vegetable Community Garden shared by anyone
at Sophos willing to keep it.
Incredible Edibles growing challenge - a success in Irish schools
The green shoots of Ireland’s farming future gathered today for the final of Agri
Aware’s Incredible Edibles growing challenge. Ten schools relayed the highlights
of their farming quest with poetry, drama and a host of other activities including
a mini-election.
~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
All these stories here:
City Farmer News [http://rs6.net/tn.jsp?et=1102680494553&s=1304&e=001g-WkGQuy63rWChAVgge5Li4DP3g6nhQk5a0qtVQfKUaB3-Kstj_hA_zqO6kZEt4tTwRllPE8fvo7ZQGrxrhsJO_U1F04KF619ThOuq7f_-63RbON6yIdrg==]
~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
Michael Levenston
The Underground History of Education in America
http://www.johntaylorgatto.com/chapters/index.htm
From the soil and health group, they say this is a good book, and spot reading it says it is a good book.
All 18 chapters can be read at the link.
granny
BACKPACKERS RECIPES:
http://www.onepanwonders.com/dinners.htm
Noodles
Please take a look at the Vegetarian and Vegan Dinners too!
Many of those would also be good with foil pouch
of chicken, salmon or tuna added.
Chicken Chow Mein
Serves 1
1 cup soba or whole wheat spaghetti, broken in 1/3s
1 3-ounce can chicken
3 tablespoons dried shiitake mushrooms, broken up
2 tablespoons dried mixed vegetables
1/2 teaspoon chicken or vegetable bouillon
1/4 teaspoon garlic powder
1-2 packets soy sauce, to taste
At home: combine everything except the soy sauce and chicken
in a zip locking plastic bag.
In camp: bring 1 1/2 cups water to a boil. Add the noodles and vegetables.
Simmer until noodles are cooked. Add chicken and heat through before serving.
Season with soy sauce to taste.
_________________________________________________
Bacon Mushroom and Sun Dried Tomato Pasta
2 servings
8 ounces whole wheat spaghetti
3 tablespoons shelf stable bacon crumbles
1/8 cup dried mushrooms, broken up
1 teaspoon dry basil
1/8 cup sun dried tomatoes, cut into small pieces
1 tablespoon butter powder
½ tablespoon dried parsley
¼ cup powdered milk
¼ cup Parmesan cheese
salt and pepper to taste
At home: combine all of the ingredients except the Parmesan cheese in a
zip locking plastic bag. Carry the cheese seperately.
In camp: bring 2 ¼ cups of water to a boil. Add the pasta.
Stir and cook until the pasta is done and the vegetables are rehydrated.
You shouldn’t need to drain the pasta. Serve topped with the Parmesan cheese.
_________________________________________________________
GoBlue Fredo
My hiking buddies and I hiked in and met our friend Mike on the last day
of his solo 31-day cross country Olympic National Park trek.
We brought him dinner, wine and candy. Stories and laughter flowed all night.
You can read about his big adventure here.
This is what we ate that night.
Serves 2-3
1 box Annie’s Shells and white cheddar
1 cup dried corn
1 tablespoon dried basil
8 ounces smoked salmon (or 1 foil package of salmon or tuna)
At home: take the pasta from the box and place in one zipper bag with the corn.
In a second zipper bag place the dried basil and cheese packet.
Carry the salmon separately.
In camp: bring a pot of water to a boil. Add the pasta and cook until al dente.
Drain, leaving a little bit of the hot water in the pan.
Add the basil, cheese packet and salmon. Stir to combine.
_______________________________________________________________
Spinach Linguine with Salmon Lemon and Dill
2-3 servings.
¼ teaspoon garlic powder
½ teaspoon onion flakes
3 tablespoons lemon juice
2 tablespoons olive oil
1 teaspoon lemon zest
1/2 tablespoon dried dill
1/8 teaspoon black pepper
2 tablespoons sun-dried tomatoes, chopped (optional)
12 ounces spinach linguine (or your choice of pasta)
1 6 ounce foil-packed salmon
2 tablespoons shelf stable grated Parmesan cheese
At home: combine the garlic powder, onion flakes, lemon zest,
dill, black pepper and sun-dried tomatoes in a zip-locking plastic bag.
Carry the linguine in a second bag.
Combine the lemon juice and olive oil in a plastic screw top container.
In camp: bring 2 cups of water to a boil. Add the pasta and cook until al dente.
Drain if necessary, leaving the pasta fairly wet.
Add the spices and sun-dried tomatoes and stir to combine.
Add the salmon and toss well. Serve topped with the Parmesan cheese.
___________________________________________________________
Manly Man Orzo
Serves 2
½ cup orzo pasta
2 tablespoons olive oil
¼ teaspoon garlic powder
¼ cup hard salami or summer sausage, cut in ½ inch pieces
1/8 cup freeze dried peas
1 packet of Parmesan or Romano cheese
salt and pepper to taste.
At home: combine the orzo, garlic and peas in a zip locking plastic bag.
Place the salami or summer sausage in a second bag.
Carry the olive oil in a screw top container (or get packets from minimus.biz)
In camp: bring 1 cup of water to a boil. Add the pasta and peas.
Simmer until almost all of the water is absorbed and the
pasta is cooked, about 5 minutes. Add more water if needed.
Stir in the salami or sausage and the cheese before serving.
_________________________________________________________
More Noodle Recipes
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Rice
Black Eyed Peas and Rice
serves 1
1/4 cup instant rice
1/4 cup dried black eyed peas
1 T shelf stable bacon
1/2 T dried roasted red pepper
1/2 T dried tomato
1/2 t dried oregano
1/4 t onion flakes
1/4 t garlic powder
red pepper flakes to taste
1 t olive oil
1/2 t red wine vinegar
1/4 t liquid smoke
2 dashes hot sauce (or to taste)
At home: combine all of the dry ingredients in a zip locking plastic bag.
Combine all of the wet ingredients in a screw top container.
In camp: add just enough hot water to cover rice and bean mix (about a cup).
When rice is cooked, add vinegar mixture, stir. Season with red pepper flakes and eat.
____________________________________________________
Pizza Rice
Serves 1
The pepperoni slices come 2 pouches per 3.5 ounce package.
You could use pepperoni sticks, cut up, instead.
Switch the vegetables around to whatever you like!
1/3 cup instant rice
1 pouch pepperoni slices
2 mozzarella cheese sticks
1 tablespoon tomato powder
1 teaspoon dried tomatoes
1 teaspoon dried mushrooms
1/4 teaspoon dried oregano
1/4 teaspoon dried basil
pinch red pepper flakes
At home: combine all of the dry ingredients in a zip locking plastic bag.
Place the (wrapped) cheese sticks and pepperoni in a second bag.
In camp: place the bag in a cozy. Add enough hot water to cover.
Let stand 5-10 minutes. Cut up the cheese and stir into the rice along with the pepperoni.
_____________________________________________________
Lemon Dill Tuna and Rice
Serves 1
1/3 cup instant rice
1/2 teaspoon vegetable bouillon
1 tablespoon mixed dried vegetables
2 packets True Lemon
1 teaspoon dried dill
1 3-ounce package tuna
At home: combine all the dry ingredients in a zip locking plastic bag.
Carry the tuna seperately.
In camp: place bag in a cozy. Place the foil pouch between the cozy and the bag to warm.
Add just enough water to cover. Let stand 5-10 minutes. Stir in the tuna and serve.
_____________________________________________________________
More Rice Recipes
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Couscous
Lemon Basil Tuna Coucous
Serves 1-2
1/3 cup cous cous
3 tablespoons dried mixed vegeables
1/2 teaspoon dried basil
1 5-ounce package zesty lemon pepper tuna
At home: combine all of the dry ingredients
in a zip locking plastic bag.
In camp: add just enough water to cover, place
the bag in a cozy with the tuna. Let stand for 5 minutes.
Stir in the tuna before eating.
_____________________________________________
Simply Sweet and Spicy Tuna Couscous
Serves 1-2
1/3 cup couscous
2 tablespoons dried mixed vegetables
1 5-ounce package sweet & spicy flavored tuna
At home: combine the couscous and vegetables
in a zip locking plastic bag.
In camp: add just enough water to cover. Stir well.
Place the bag in a cozy. Let sit for 5 minutes.
Just before serving, stir in the tuna.
________________________________________________
Cous Cous with Chicken and Chickpeas
Serves 1-2
1 3 ounce can chicken
1/4 cup (cooked or canned) dehydrated chickpeas
1/4 cup cous cous
2 tablespoons dried tomatoes
1 tablespoons dried carrots
1 teaspoon tomato powder
1 teaspoon dried parsley
1/2 teaspoon onion flakes
1/2 teaspoon paprika
1/4 teaspoon ground cumin
1/4 teaspoon garlic powder
salt and pepper to taste
At home: combine everything except the chicken in a zip locking plastic bag.
Carry the can of chicken seperately.
In camp: add enough water to cover. Stir.
Set aside until couscous is cooked an chicken and veggies are rehydrated.
Add the chicken (do not drain) just before serving.
Note: if you want to save weight, substitute the canned chicken for 2-3 tablespoons of dried, canned chicken and add it with the rest of the dry ingredients.
More Couscous Recipes
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Potatoes
Coming Soon!
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Grains
Spanish Style Quinoa
Serves 1-2
1/3 cup (cooked and dehydrated) quinoa
1 tablespoon tomato powder
1 tablespoon dried tomatoes
1 tablespoon dried bell peppers
1/2 teaspoon onion flakes
1/4 teaspoon chili powder
1/4 teaspoon garlic powder
3.5 ounces chorizo (shelf stable)
At home: combine everything in a zip locking plastic bag.
In camp: add enough hot water to cover. Stir and let sit for 5 minutes. Meanwhile, cut up the chorizo.
Add the chorizo to the quinoa. Stir again and enjoy.
_______________________________________________________
Quinoa with Chicken and Spices
Serves 1
½ cup quinoa
1 tablespoon dried chives
1 packet True Lemon©
¼ teaspoon ground coriander
¼ teaspoon ground cumin
¼ teaspoon paprika
salt and pepper to taste
1 3 ounce foil packet of chicken
At home: combine everything except the chicken in a zip-locking plastic bag.
Carry the chicken separately.
In camp: Bring 1 cup of water to a boil. Add the quinoa and spices.
Reduce heat and simmer for 10-15 minutes, or until quinoa is tender.
Add the chicken, toss and serve.
_____________________________________________________________________
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Gnocchi
Gnocchi with Sage Butter Parmesan and Bacon
Serves 2
Comfort food heaven!
Shelf stable gnocchi can be found at Trader Joe’s and some supermarkets.
1 package prepared gnocchi
½ cup Parmesan cheese, shredded
2 individual packages butter
1 teaspoon dried sage
1 teaspoont garlic powder
3 tablespoons shelf stable bacon crumbles
¼ teaspoon black pepper
At home: Combine the Parmesan cheese, sage, garlic powder and black pepper in a
zip-locking plastic bag. Carry the bacon in a second bag. You can re-package the
gnocchi into a baggie if you’d like to save room in your pack.
In camp: bring a pan of water to a boil. Add the gnocchi and cook for about 2 minutes.
The gnocchi will float to the surface when it is done. Drain. Add the Parmesan and spices.
Stir. Add the bacon and stir again. Serve!
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Other
Citrus Lentils with Salmon
Serves 1-2
1 3 ounce foil pouch salmon
1/3 cup (cooked and dehydrated) lentils
1/4 cup dried vegetables
1/2 teaspoon vegetable bouillon
2 packets True Orange
2 packets True Lemon
Salt, pepper and olive oil to taste
At home: combine all of the dry ingredients in a zip locking plastic bag.
Carry the olive oil in a screw top container.
In camp: add just enough hot or cold water to cover the lentils.
Allow to rehydrate, then stir in the salmon, salt, pepper and olive oil.
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Cherry Chicken Stuffing
Serves 1-2
1 6 ounce box stuffing mix with seasonings
1 3 ounce can chicken
2 tablespoons dried cherries, chopped
At home: repackage the stuffing mix into a zip locking plastic bag.
Carry the cherries in a second bag.
In camp: bring 1 1/2 cups water to a boil. Add stuffing mix. Stir until cooked.
Add the cherries and chicken just before serving.
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Kendall Katwalk Chicken And Dumplings
I made this up to impress a certain someone on a one-nighter PCT trip.
My hiking buddies were drooling in my pan. Sarbar stole my recipe and
came up with her own version (available on her website).
That night we watched the full moon rise, lighting up the mountains
around us. Simply amazing.
1 7 ounce foil pouch chicken
2 1/4 cups Bisquick mix
1 teaspoon dried parsley
3 teaspoons chicken bouillon
1 tablespoon dried veggie flakes
1 tablespoon dried onion flakes
1/2 teaspoon celery salt
1/4 teaspoon black pepper
1/4 teaspoon dried thyme
At home: put the Bisquick, and parsley in a zip locking plastic bag. In a second bag
put the remaining ingredients. Carry the chicken pouch seperately.
In camp: bring 3 cups of water to a boil, add the broth/veggie mix. Reduce heat and
keep simmering. Add the chicken. Meanwhile, make the dumplings by adding 2/3 cup
of water to the bag of Bisquick. Zip shut and squish to combine well. Snip off a corner
off the bag and squeeze out dumplings. Let them simmer, covered, for a couple of minutes
or until they puff up and float to the top.
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Bacon Polenta
Serves 1
½ cup instant polenta
2 tablespoons shelf-stable bacon
½ tablespoon onion flakes
½ tablespoon butter powder
1 teaspoon chicken or vegetable broth powder
2 packets Parmesan cheese
At home: combine everything except the Parmesan in a zip-locking plastic bag.
In camp: Bring 1 ½ cups of water to a boil. Add the polenta and simmer until cooked
and creamy. Top with the Parmesan cheese and enjoy.
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Tuna (or Salmon) Teriyaki Wraps
2 servings
1 3 ounce foil package of tuna (or salmon)
1 bag of spinach (optional)
2 large flour tortillas
1 tablespoon toasted sesame seeds
3 tablespoons soy sauce
2 tablespoons sesame oil
1 tablespoon rice wine vinegar
1 tablespoon dry sherry
1 tablespoon sugar
½ teaspoon garlic powder
½ teaspoon ginger powder
½ cup instant rice
At home: combine the soy sauce, sesame oil, rice wine vinegar, sherry and sugar
together in a screw top container. In a zip locking plastic bag, combine the instant rice,
garlic and ginger powders. Wrap the tortillas in foil or plastic wrap.
Carry the sesame seeds separately.
In camp: Bring ½ cup of water to a boil. Add the rice and cook. When the rice is
cooked, shake the plastic bottle containing the sauce and add the sauce to the pan.
Return to a boil. Stir in the package of tuna, lower the heat, and simmer until the
sauce has thickened. Serve wrapped in the tortillas topped with the sesame seeds and spinach.
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