nutrition
recipes
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Kindergarten
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1st grade
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Pan de Muerto |Quinoa Salad | Scones |
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2nd grade
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Protein Bars |Pan de Muerto | Salmon Patties |
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3rd grade
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Snickerdoodles | Sunflower Jewel Cookies | Apple Honey Cookies |
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4th grade
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Banana Waldorf | Leafy Tofu | Salmon Patties | Couscous | Hummous |
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5th grade
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Breakfast Scramble with Meat | Veggie Scramble | WholeWheat Pancakes | Hot Cereal | Smoothie | Oat Bran Muffins | Corn Mango Couscous Muffins |
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6th grade
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7th grade
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Oat Bran Muffins | |
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8th grade
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Marinara Pasta | Winter Spinach Salad | Apple Pear Pie |
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Generations Day
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Scones | Sunflower Jewel Cookies | Aztec Cookies | Butter Cookies | Cereal Killer Cookies | Biscotti a la Ghiradelli |
Protein Bars
Makes about 20
1 cup soy protein powder
1/2 cup whole wheat pastry flour
2 cups rolled oats
1/2 cup oat bran
1 t. cinnamon
3/4 t. salt
2/3 cup brown sugar
1 cup chocolate chips
1 1/2 cup nonfat yogurt
1/4 cup canola oil
2 t. vanilla
- Preheat oven to 350°
- Spray or grease 9x13 pan
- Mix dry ingredients in a large bowl until combined
- Combine yogurt, oil and vanilla in small bowl
- Add to dry and mix well
- Pat into pan and bake 15 minutes, then remove from oven
- Cut into any size bars, return to baking sheet and bake another 15 minutesFor extra crunchy bars, turn off oven and leave in for up to 45 minutes more
- Cool on rack
- Store in sealed plastic bags in freezer indefinitely
171 calories, 8g fat, 5g protein, 23g carbo, 2mg cholesterol, 92mg sodium
Hot Cereals
Serves 2
1 cup regular rolled oats
cream of wheat
cream of brown rice
barley, or triticale or spelt flakes
2 cups water, more for creamier, less for thicker
1 cup Options: dried fruit sliced (mango, papaya, apricot, prune etc.),
unsalted nuts (almond slices or chunks, walnuts, pecans)
unsalted seeds (sunflower, sesame, pumpkin, flaxseed)
fresh fruit add at the end just until warmed (strawberries, raspberries, blueberries)
frozen fruit IQF, (no added sugar) peaches, cherries
jams, applesauce
Directions:
- Place all ingredients in a pan, (Can microwave in a bowl, 3 minutes)
- Simmer, stirring occasionally for 5 minutes.
- (Add fresh fruits at the end of the cooking just to warm)
Serve with puddle of lowfat milk over the top.
Breakfast Scrambles with Meat
Serves 1
1 whole wheat or corn tortilla or whole wheat pita, or whole wheat English muffin, or whole wheat lavash, or whole wheat chapatti
2 thin slices lean ham or turkey, or leftover chicken cut in chunks
2 thin slices cheese in small chunks
1 egg
Parsley or onion or garlic flakes
Salt and Pepper.
Directions:
In a bowl scramble egg meat, cheese and spices.
Heat skillet with 1 teaspoon vegetable oil.
Pour into skillet, cook until all egg is set, stirring constantly
Place in pocket.
Or:
Rub oil lightly on a microwavable bowl just to coat.
Add egg meat, cheese and spices and scramble
Cover and Place in microwave for 3 minutes.
Let sit covered for another 2-3 minutes.
Place in pocket.
Veggie
Breakfast Scramble
Serves 4
4 whole wheat or corn tortilla or whole wheat pita, or whole wheat English muffin, or whole wheat lavash, or whole wheat chapatti
½ block of soft tofu
¼ red bell pepper
¼ green bell pepper
¼ orange bell pepper
1/4 yellow onion
Olive Oil
Salt and Pepper.
Directions:
Dice all peppers and onion into small pieces
Heat skillet with 1 Tablespoon Olive oil.
Saute´onions and peppers until onions are clear, stirring frequently
Add tofu and continue simmering until all is hot and fragrant.
Add salt and pepper to taste.
Serve with toast or Place in pocket.
Whole Wheat Pancakes
Makes 20-30 small pancakes
2 eggs, slightly beaten
2 cups buttermilk
1/4 cup vegetable oil
2 T honey
1 3/4 cup whole wheat pastry flour
2 tsp baking powder
1 tsp baking soda
1/2 tsp salt
Optionals Total of ½ cup or more to taste:
Raw pumpkin seed, sunflower seed, flaxseeds
Nuts: walnuts, almonds, pecans,
Dried fruit chopped fine,
Fresh fruit chopped small chunks,
Directions
Mix together wet ingredients in one bowl.
Mix dry ingredients in a second bowl.
Mix just until combined.
Add optionals and mix just until combined.
Put 1 T oil in griddle. Heat griddle to medium temperature.
Use a tablespoon to pour 2 T batter onto hot griddle for each pancake.
When air bubble holes form in each pancake, flip to brown second side.
Place on platter and keep warm in oven until ready to serve.
Serve with applesauce, full fruit preserve, maple syrup, or nothing.
Goin Banana’s Smoothie
Serves 1
1/2 cup milk or greek yogurt (depending on thickness you like)
1/4 frozen banana
¼ teaspoon vanilla
½ cup fresh or frozen fruit
1/4 cup walnuts (optional)
Directions:
Clean fruit.
Cut in chunks.
Combine all ingredients in blender
Blend until smooth, about 20 seconds
Pour into glass.
Drink…yum!
4 1/2 c oat bran
1/2 c brown sugar
2 T baking powder
1/4 t salt
1/2 c chopped nuts
1 c skim milk
1 1/2 c strawberry nectar or 1 can apricot nectar
1 1/2 c chopped fresh or frozen fruit
4 egg whites (1 egg white = 2T)
1/4 c vegetable oil
Directions:
Combine dry ingredients with a spoon in one bowl.
Combine wet ingredients with a spoon in another bowl.
Combine both wet and dry just until combined in one bowl.
Put batter in muffin paper lined cups, 3/4 full.
Bake 425º 12 minutes top shelf, then 5 minutes lower shelf, = 17 minutes total
Corn Mango Couscous Muffin
Makes 24 muffins
1 cup cornmeal
1 cup couscous
3 tablespoons brown sugar
1 teaspoon baking powder
1 teaspoon baking soda
1/2 teaspoon salt
1/2 cup chopped dried mango
2 very ripe bananas, mashed
2 eggs
1/4 cup vegetable oil
1 teaspoon vanilla extract
1 cup buttermilk or yogurt
DIRECTIONS
1. Preheat oven to 400 degrees F (200 degrees C). Whisk together the cornmeal, couscous, brown sugar, baking powder, baking soda, and salt in a bowl. Stir in the dried mango.
2. Whisk together the mashed bananas, eggs, vegetable oil, vanilla extract, and buttermilk. Stir the cornmeal mixture into the banana mixture, and let the batter rest until the couscous absorbs some of the moisture, about 5 minutes. Spoon the batter into ungreased muffin cups, filling them 2/3 full.
3. Bake in the preheated oven until lightly browned, and a toothpick inserted into the center comes out clean, about 15 minutes. Cool in the pans for 10 minutes before removing. Serve warm or at room temperature.
Pan de Muerto, "Bread of the Dead"
Makes2-3 pounds, 20-25 small rolls
In celebration of Mexico's Day of the Dead, this bread is often shaped into skulls or round loaves with strips of dough rolled out and attached to resemble bones, or human shapes called “animas”.
• 1/2 cup butter (4 oz)
• 1/2 cup milk
• 1/2 cup water
•
• 1 T dry yeast
• 1/2 T sugar
• 1/4 cup warm water
•
• 5-6 cups flour
• 1/2 T salt
• 1 tablespoon whole anise seed or fennel
• 1/2 cup honey
• 4 eggs
• 1T orange zest (1 orange)
Directions
1. In a saucepan over medium flame, heat the butter, milk and water until very warm but not boiling. Set aside to cool at least only warm to touch.
2. Put yeast, sugar and warm water in a cup, stir to dissolve, set aside to bubble
3. Add all other ingredients to mixing bowl. Add milk/butter mixture. Add yeast mixture.
4. Mix until smooth dry and elastic.
Lightly grease a bowl and place dough in it, cover with plastic wrap and let rise in warm place until doubled in bulk, about 1-1/2 hours. Punch the dough down and shape into loaves resembling skulls, skeletons or round loaves with "bones" placed ornamentally around the top. Let these loaves rise for 1 hour.
Bake in a preheated 375º0 F degree oven for 15-25 minutes. Remove from oven and paint on glaze.
Glaze (enough for 2-3 batches)
• 1/2 cup sugar
• 1 cup fresh orange juice
• 2T grated orange zest (2 large oranges)
Bring to a boil for 2 minutes, then apply to bread with a pastry brush as it comes out of the oven.
Glaze keeps in refrigerator indefinitely.
1/2 cup butter (1/4 pound or 1 stick) at room temperature
3/4 cup sugar
1 egg
2 cups pastry flour
1 1/2 teaspoons baking powder
1/2 teaspoon salt
1/2 cup milk
1/2 teaspoon vanilla
2 Tablespoons sugar
2 teaspoons cinnamon
Directions
Preheat oven to 350º.
With fork, mix butter and sugar until smooth.
Add egg and beat til fluffy, no liquid egg showing.
In a separate bowl, sift flour, baking powder and salt.
In another container, combine milk and vanilla.
With spoon, add the flour mixture to the butter/egg mixture alternating with the milk mixture in two parts (1/3 flour, 1/2 milk, 1/3 flour, 1/2 milk, 1/3 flour) until well combined.
In a small bowl combine sugar and cinnamon.
Using a tablespoon, drop cookie batter into cinnamon sugar, roll around, lift out and put onto cookie tray.
Bake about 20-25 minutes until edges are lightly brown.
Sunflower Jewel Cookies
Makes 24
½ cup maple syrup
½ cup tahini
1 ½ cup rolled oats
1/3 cup sunflower seeds
1/3 cup dried, soaked cranberries
1 teaspoon vanilla
Directions
Place cranberries in small bowl, cover with hot water to soak.
Mix everything together in one bowl with a spoon.
Drain Cranberries and add to mixture, mix well.
Spoon onto a lined tray
Bake at 350º for 15-18 minutes
Apple Honey Raisin Cookies
Makes 48
2 1/2 cup whole wheat pastry
1 cup quick oats
1/2 teaspoon salt
1 teaspoon baking soda
1 teaspoon cinnamon
1/4 teaspoon clove
1/2 cup oil
1 cup brown sugar
2 egg
½ cup honey
½ cup unsweetened applesauce
1 cup finely chopped apples
1 cup soaked raisins
Directions
Soak raisins in hot water.
Finely chop apples.
Mix all dry ingredients in one bowl until well distributed
Mix all wet ingredients in a second bowl until well distributed
Drain raisins
Add raisins and apples to wet ingredients
Mix both bowls together.
Spoon onto trays and bake 350º for 10-15 minutes
Thomas Jefferson Biscuits
Courtesy of City Tavern Philadelphia
Makes about 24
2 1/2 cups pastry flour
1/2 cup brown sugar
1 Tablespoon baking powder
1 teaspoon cinnamon
1/2 teaspoon salt
1/2 teaspoon ginger
1/2 teaspoon allspice
1/2 cup butter
1 cup smashed pumpkin or sweet potato
1/4 cup walnuts
1/2 cup cream or milk
Directions:
Sift dry ingredients
Using a fork, cut the shortening into the flour until small lumps no bigger than a pea
Add the sweet potato and walnuts gently (not squashing all the shortening lumps)
Add the milk just until it comes together as a dough
Dump out onto a table and knead only 8-10 strokes just to pull the dough completely together
Roll out to 1/2 -3/4 inch thick and cut with biscuit cutter 1 1/2"-2"(glass or any round tool)
Wash tops of biscuits with milk or 50/50 egg/water mixture
Place on greased baking sheet and Bake 375º for 20-25 minutes, light brown on the bottoms
1 cups Quinoa
2 cups water
3 Tablespoons Olive Oil
3 Tablespoons fresh squooze lemon juice
1/4 teaspoon salt
1/4 cup fresh diced dill weed
1/4 cup fresh diced cilantro
1/4 cup fresh diced mint
1 ripe tomatoes chopped
1/2 medium cucumber peeled and diced
1 medium scallions minced
1/2 large clove garlic minced
Salt and Pepper to taste
Optional: 1 serrano chile seeded and minced
Garnishes
3 hard boiled eggs
1/4 cup crumbled or cubed feta
Kalamata olives
Bed of lettuce
Directions:
Rinse the quinoa in a large bowl-strainer under cold running water, rubbing it with your fingertips until the water draining from the strainer runs clear. This will wash off any saponin, a naturally occurring soapy substance that may adhere to quinoa.
Bring the quinoa and water to a boil in a medium saucepan over medium heat. Reduce the heat and simmer until the water has been absorbed and the grains are translucent, about 10-15 minutes. Put in a large bowl and stir to reduce the heat a bit.
Mix together the olive oil and lemon juice in a small bowl, stir into the quinoa
Add the tomatoes, cucumbers, scallions, garlic, chile, cilantro, dill and mint and toss gently. Add salt and pepper to taste.
Spoon onto a bed of lettuce with garnishes around the sides.
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2 cups all purpose flour
1/4 cup granulated white sugar
1 teaspoon baking powder
1/4 teaspoon baking soda
1/4 teaspoon salt
3/4 cup (6oz) (1 1/2 sticks) unsalted butter, cold and cut into pieces
1 egg, beaten
1 teaspoon vanilla
1/2 cup buttermilk
Egg wash for brushing tops of scones: 1egg, 1T milk
Cinnamon sugar or ginger sugar:1 part spice/ 6 parts sugar
Variations (add one)
1/2 cup dried fruit: cranberries ,cherries, apricots, presoaked and drained, or fresh fruit
1/2 cup chocolate chips
2 teaspoons grated lemon peel and 1 teaspoon poppy
1/2 cup chopped almonds with slivered almonds on top
Directions:
Preheat oven to 400 degrees F (200 degrees C) and place rack in middle of oven. Line a cookie sheet with parchment paper.
In a large bowl, stir well together the flour, sugar, baking powder, baking soda and salt. Cut the butter into pieces. Place in bowl with flour and cut into the flour mixture with two knives, a pastry blender, or a fork. The mixture should look like coarse crumbs.
Beat the egg in a cup, add vanilla and buttermilk to the cup, stir well and then add all liquids to the flour mixture. Stir just until the dough comes together and all the flour is wet. Do not overmix the dough.
Transfer to a lightly floured surface and combine dough gently so no flour is disconnected, and then pat the dough into a circle. Sprinkle any fillings onto half the circle, (usually one of the sugars also) fold dough in half over the top of the filling and pat dough flat. Cut this half-moon shaped dough into 8-12 pie-shaped wedges (triangles).
Place the scones carefully upright on the baking sheet. Use egg wash and brush the tops of the scones. Sprinkle with raw sugar, cinn-sugar or ginger-sugar, nuts, or any topping desired.
Bake for about 20 to 25 minutes or until golden brown top and bottom. Transfer to a wire rack to cool.
Aztec Chocolate Cookies
Makes 30
1 1/2 cup all purpose flour
3/4 cup cocoa, sifted
1/4 t. salt
1/8 t. black pepper
1/8 t. cayenne pepper
6 oz (1 1/2 sticks) butter
1 cup sugar
1 egg
1 1/2 t. vanilla
1/2 cup toasted almonds, chopped into med. Fine pieces
1/4 bar bittersweet chocolate, finely chopped
Directions:
• In small bowl, sift cocoa.
• Add flour, salt, pepper and cayenne and stir to combine. Set aside.
• Cream butter and sugar on mixer.
• Add egg and vanilla and beat until fluffy.
• Add dry ingredients and beat on low speed just until incorporated.
• Roll dough into a log shape 12” long.
• Roll in chopped almonds and chocolate.
• Wrap in plastic wrap, shape into triangle, and refrigerate 1/2 hour.
• Unwrap and slice 1/2” slices. Freeze or Bake
• Bake at 350 for 10-15 minutes.
1# 2 oz butter
1 1/4 cup powdered sugar
1 1/2 cup cornstarch
2 2/3 cup pastry flour
2 1/2 t. vanilla
Directions:
Cream butter until well softened, medium high speed
Add powdered sugar on low speed until incorporated
Cream medium high speed 4 minutes
Add cornstarch, flour and vanilla on low speed until incorporated
Cream medium high speed 10 minutes.
Bag with pastry bag and star tip, about size of a quarter.
Top as desired, nuts, fruit, royal icing, chocolate.
Bake 375º for 15-20 minutes until just barely begin to color brown.
Caution very fragile.
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CEREAL KILLER COOKIES
Makes 50-60
1 c brown sugar
3/4 c regular sugar
1 c butter (8oz)
2 eggs
1 T vanilla
1 2/3 c pastry flour
1 t baking soda
1 t baking powder
1/2 t salt
1 1/4c regular rolled oats
1 1/4c quick rolled oats
1 c chopped nuts
2 c chocolate chips (1x12 oz package)
Directions:
Sift flour, soda, baking powder, and salt.
Cream sugars and butter
Add eggs and vanilla until fluffy
Add flour until combined
Add oats, nuts and chips until combined
Spoon out and freeze or
Bake 375º 12-15 minutes until golden brown
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Biscotti a la Ghirardelli
Makes 24
2 eggs
2 T instant coffee
1 t. vanilla
2 cups all purpose flour
1 ½ t. baking powder
¼ tsp salt
½ cup butter (4oz)
¾ cup sugar
1 cup almonds chopped (or pecans or sunflower seeds)
1 bar (4oz) Ghirardelli bittersweet chocolate baking bar chopped
2 bars (8oz) melted chocolate for dipping
Directions:
♣ Preheat oven to 325
♣ Stir together well eggs, instant coffee and vanilla in small bowl, set aside.
♣ Combine flour, baking powder and salt in another bowl, set aside.
♣ Chop one bar of chocolate into medium chunks, set aside.
♣ Cream butter and sugar, medium speed until light and fluffy.
♣ Add egg mixture, beat until well mixed.
♣ Gradually add flour mixture, scraping well after each addition.
♣ Stir in nuts or seeds and chocolate until combined.
♣ Divide dough into two parts.
♣ Shape into 2 logs 14 inches long, 1 ½ inch wide, and 1 inch thick, on lightly floured surface.
♣ Place logs 12 inches apart on baking sheet, Bake 25 minutes until lightly brown.
♣ Slice logs carefully with serrated knife diagonally in ¾ inch slices.
♣ Place slices upright and slightly apart on baking sheet.
♣ Bake for another 12-15 minutes until dry.
♣ Cool completely.
♣ Melt 2 bars of chocolate
♣ Dip one side of each cookie in melted chocolate. Let set.
♣ EAT
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2 1/4 cup oat bran
1/3 cup brown sugar
1 T baking powder
1/8 teaspoon salt
1/4 cup chopped nuts
1/2 cup skim milk
1/2 cup apricot nectar
3/4 cup chopped fresh or frozen fruit
2 egg
2 Tablespoon vegetable oil
Combine dry ingredients with a spoon in one bowl.
Combine wet ingredients with a spoon in another bowl.
Combine both wet and dry just 'til combined in one bowl.
Put batter in muffin paper lined cups, 3/4 full.
Bake 425º 12 minutes top shelf, then 5 minutes lower shelf, = 17 minutes total
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Marinara Over Pasta
4 cups uncooked pasta
2 tablespoons olive oil
3 cloves garlic, minced
1/2 cup diced onion
4 fresh tomatoes chopped (or 1 (28 ounce) can Whole tomatoes)
1 (28 ounce) can diced tomato
1 (4 ounce) cans diced green chiles
½ cup diced, pitted green olives
1 cup fresh mushrooms, sliced
2 1/2 tablespoons dried oregano
¼ cup fresh parsley, chopped (or 2 1/2 tablespoons dried parsley)
1/4 cup grated Romano cheese
1/3 cup grated Parmesan cheese
2 bay leaves
1. Dice onions, mince garlic.
2. Chop tomatoes and squash with ricer
3. Chop olives, fresh mushrooms, fresh parsley
4. Grate cheeses
5. Heat olive oil in a large saucepan over medium heat.
6. Saute garlic and onions until aromatic and tender,
7. Add mushrooms for 1 minute.
8. Add and stir in fresh tomatoes, diced tomatoes, chiles, olives, oregano, parsley, Romano cheese, Parmesan cheese, and bay leaves.
9. Reduce heat to low, cover, and simmer for at least 20 - 40 minutes. Remove Bay leaves and serve over pasta.
Pasta
4 cups whole wheat pasta
½ t salt
12 cups water
1. Fill a large stockpot with water. Pasta only sticks when cooked in too little water.
2. Add salt.
3. Bring the water to a rolling boil.
4. Measure the pasta you need. Pasta generally doubles in size when cooked, so 1 cup uncooked = 2 cups cooked.
5. Slowly add the pasta to the boiling water.
6. Stir. Pasta will stick together if it isn't stirred during the crucial first moments of cooking.
7. Start timing when the water returns to a boil. Most pastas cook in 8-12 minutes. Check the package directions!
8. You can regulate the heat so the pasta/water mixture doesn't foam up and over the pot sides.
9. The only way to tell if the pasta is correctly cooked is to taste it. It should be 'al dente' - firm, yet tender, with a tiny core in the middle.
10. Now drain the pasta into a colander placed into your kitchen sink. Lift the colander and shake off excess water.
11. Don't rinse if you're serving a hot dish. That removes the starch that helps hold the sauce. If you are making a cold salad, rinse so the salad isn't sticky.
Tips:
1. By covering the pot when you bring water to a boil, you are lowering the air pressure directly over the water, making it easier to boil.
2. Never mix pasta types in one pot.
3. Watch the cooking process carefully. Pasta can overcook very quickly.
4. If the pasta is to be used in a casserole, undercook it slightly. It will finish cooking to perfection while in the oven or skillet.
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1 tablespoon butter
3/4 cup almonds, blanched and slivered
1 pound spinach, rinsed, spun and cut into bite-size pieces
1 cup dried cranberries
2 cup melon balls
2 hard boiled eggs, thinly sliced
2 tablespoons toasted sesame seeds, ground
1 tablespoon poppy seeds
1 tsp white sugar
2 teaspoons minced onion
2 Tablespoons parsley
1/4 teaspoon paprika
1/4 cup white wine vinegar
1/4 cup squeezed lemon juice
1/2 cup olive oil
Directions
1. In a medium saucepan, melt butter over medium heat.
2. Cook and stir almonds in butter until lightly toasted. Remove from heat, and let cool.
3. Weigh spinach
4. Wash and spin dry spinach, with scissors cut into pieces into salad bowl
5. Form 2 cups melon balls. Add to bowl.
6. Slice hard boiled eggs. Add to bowl
7. Add dried cranberries and toasted almonds
8. Grind sesame seeds
9. In mortar, mince onion and parsley together
10. Squeeze lemon
11. In a medium bowl, whisk together the sesame seeds, poppy seeds, sugar, onion, parsley, paprika, white wine vinegar, lemon juice, and Olive oil.
12. Toss spinach with dressing just before serving.
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Apple Pear Crunch Pie
2 x 8" pie or 1 Deep Dish 9"
2 c. cored sliced D’Anjou pears (about 3)
3 c cored sliced apples (about 4)
2 T lemon juice (and/or 1T orange juice)
2/3 c sugar
2 T cornstarch
1⁄2 t. cinnamon
2 x 8” unbaked pie shell
1 T butter
Streusel Topping
1 c. quick rolled oats
2/3 c flour
1/3 c melted butter
1 ½ T. sugar
1/2 c chopped pecans
Preheat oven 375
Squeeze lemon
Core, peel and slice apples into thin pieces
Core, peel and slice pears into thin pieces
Combine pears, lemon juice, sugar, cornstarch, and cinnamon. Set aside until it juices.
Meanwhile make the streusel topping.
o Chop pecans
o Melt butter
o Stir together in a small bowl all streusel ingredients until well combined
Dump filling equally in pie shells, dot with butter
Sprinkle streusel on top,
Bake about 30-45 min, until you either see the filling bubbling or see the streusel starting to lightly brown.
Superb served warm
Banana Waldorf
Yield: 4 servings
3 bananas - peeled and sliced
1 apple - cored and sliced, with peel
4 cups nonfat vanilla yogurt
1 pinch cinnamon
2 Tablespoons ground walnuts
1. Mix all ingredients together in large mixing bowl.
2. Place in individual serving dishes and chill until ready to serve, up to 1 hour.
3. This dessert looks great when topped with a sprinkle of ground cinnamon.
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1 container (20 ounces) tofu
1-2 Tablespoons oil
2 bunches fresh spinach
2 Tablespoons soy sauce
1 teaspoon toasted sesame seeds
1. Drain tofu.
2. Dice tofu into 1-inch cubes.
3. Tear spinach into bite-sized pieces.
4. In a large pan, heat oil and saute tofu cubes for a few minutes. Move tofu to the center of the pan.
5. Add spinach, and soy sauce. Mix.
6. Cover pan and cook until spinach is wilted.
7. Sprinkle toasted sesame seeds.
Note: May use other dark green leafy vegetables.
Salmon Patties
Yield: 9 servings
1 can (15 1/2 ounce) drained salmon
1 cup whole-grain, crushed cereal or crackers
2 large eggs - lightly beaten
1/2 cup 1% milk
1/8 teaspoon black pepper
1 Tablespoon vegetable oil
1. Use a fork or clean fingers to flake salmon until very fine.
2. Crumble cereal or crackers into crumbs.
3. Add cereal or cracker crumbs, eggs, milk, and pepper to salmon.
4. Mix thoroughly.
5. Shape into 9 patties.
6. Heat oil in a skillet.
7. Over medium heat, carefully brown both the sides until patty is thoroughly cooked.
Note: Replace the salmon with canned tuna fish. For fun, do a combination of the two!
COUSCOUS SALAD WITH CINNAMON VINAIGRETTE
Serves 6-8.
3 T canola oil
1 t ground cinnamon
1/4 t saffron
2 1/3 cups canned chicken broth
1 10-ounce box Whole wheat couscous (2 cups)
1/2 cup dried cranberries or currants
3 T minced shallot
4 T lemon juice
2 green onions, chopped
¼ cup fresh parsley chopped
1 15- ounce can small navy or garbanzo beans, drained
5 T chopped fresh mint
- Bring first 3 ingredients to boil in heavy small saucepan, stirring mixture constantly. Pour into small bowl; cool.
- Bring broth to boil in heavy medium saucepan.
- Mix in couscous and cranberries, stirring well.
- Cover; remove from heat. Let stand 5 minutes.
- Transfer couscous to bowl; fluff with fork. Cool.
- Mince shallots
- Chop onions and parsley and mint
- Drain garbanzo beans
- Squeeze lemon juice
- Whisk shallot and lemon juice into oil mixture.
- Pour over couscous.
- Mix in green onions, parsley, beans and mint.
- Season with salt and pepper.
- Serve cold or at room temperature.
1 15oz can of chick peas (garbanzo beans)
2 T. Tahini (sesame seed paste)
1 lemon, juiced
2 (or more) garlic cloves, finely chopped.
Salt, Pepper and Cayenne to taste
- Open can of chick peas, drain and save liquid.
- Using hands, potato masher, or a food processor smash chickpeas into a paste, using liquid from the can as needed.
- Squeeze the juice from the lemon and add.
- Peel and mince the garlic cloves and add.
- Add Tahini and season to taste. You can also add a small spoonful of olive oil.