As you enjoy your well earned Spring Break, take a few minutes to check out these two links. Every now and then we need to be reminded why we work so hard for our education. We are among a small population that has been given some extremely powerful tools to help make a real difference in the way people view, access and consume food. Sharing powerful stories from his anti-obesity project in Huntington, W. Va., TED Prize winner Jamie Oliver makes the case for an all-out assault on our ignorance of food.
In the six-part series, Jamie heads to Huntington, West Virginia. Why? Well, Huntington has been called the unhealthiest city in America. Jamie wants to do something about that. Through his efforts in this one town, he hopes to start a chain reaction of positive change across the country.
Thank you for sharing National Nutrition Month with us!
Enjoy the sunshine,
Student Nutrition Association
This salad is supper easy to make if you have a food processor. I keep a bag of the shredded kale in the fridge and mix it with the beets and dressing when I am ready.
Makes about 6 servings Prep time: 15-20 minutes
4 large leaves of green kale
1 medium sized beet
1 medium lime – juiced
1 tablespoon white balsamic vinegar
2-3 tablespoons extra virgin olive oil
1 tablespoon fresh cilantro chopped
1/8 teaspoon cumin
1/4 teaspoon succant
salt and pepper to taste
Wash the greens and pat them dry. Cut off the stems. Roll each leaf into a tube and shred it in a food processor, using the slicing blade. Put the shredded kale in a large bowl. Switch to the shredding blade on the food processor. Scrub the beets really well and shred them in the food processor, skins and all. Scrap the beet shreds into the bowl with the kale.
For the dressing- put the lime juice, vinegar, extra virgin olive oil, cilantro, cumin, salt and pepper in a small bowl and whisk together. Taste dressing and adjust spices and sweetness to your preference. Pour the dressing over the kale and beet mixture. Mix together. It is best to make this salad a little bit ahead so the flavors can marry together and the acidity of the dressing softens the kale a little.
An original recipe by Elise Campbell
This chili has a long ingredient list, but most of it consists of herbs and spices and the flavor is worth the time spent measuring it all out. As it is written, it is quite spicy. For a milder chili, remove the seeds from the jalapeño and omit the habeñero.
1 cup dried navy beans
1 cup dried red beans
1 cup dried black beans
9 cups water
2 bay leaves
2 tablespoons chili powder
4 teaspoons ground cumin
2 teaspoons dried oregano
1 teaspoon ground coriander
1 teaspoon dried thyme
1 teaspoon dried basil
1 tablespoon dark brown sugar
3 tablespoons Worcestershire sauce
2 medium onions, chopped
1 medium green bell pepper, chopped
4 cloves garlic, diced
1 jalapeño, diced (with seeds)
1 habeñero, diced (with seeds)
1 pound ground turkey breast
12 fluid ounces beer (pilsner lager, light ale, or amber ale)
7 ounces canned diced green chilies
15 ounces tomato sauce
28 ounces canned fire-roasted crushed tomatoes
2 cups fresh or frozen corn kernels
Sort and rinse the beans. Put the beans and the water in the pot you will cook the chili in. Allow the beans to soak at room temperature for 12-16 hours. Add the herbs, spices, brown sugar, and Worcestershire sauce to the pot and bring it to a boil. Simmer it until the beans are fully cooked, ~1½ hours. While the beans are cooking, sauté the onions, bell pepper, garlic, jalapeño, habeñero, and turkey together in a large skillet, breaking up the turkey with the spatula, until the turkey is cooked. When the beans are cooked, add the sautéed mix, and the rest of the ingredients to the pot. Bring the chili to a boil again and simmer it for 5 minutes before serving it with your favorite corn bread.
Original recipe by Jane Betzer
No one wants to spend all their time in the kitchen when dinner guests arrive. This quick and delicious appetizer can be made a day ahead or put together quickly to impress even the pickiest eater.
Makes roughly 2 1/2 cups
3/4 cup walnuts, toasted
1/2 cup + 2 tablespoons extra-virgin olive oil
1 1/2 teaspoons crushed red pepper flakes
1 loaf day old crusty bread
2 cups canned chickpeas (or garbanzo beans), rinsed and drained
2 tablespoons tahini
1 medium clove garlic
juice of 1/2 a lemon (about 2 tablespoons)
1/2 cup hot water
1 tablespoon roughly chopped cilantro, for garnish
Preheat oven to 350 degrees. Arrange walnuts on a cookie sheet in a single layer. Bake 8 to 10 minutes, checking frequently.
Heat ½ cup of olive oil in a small saucepan over low-medium heat. Stir in the crushed red pepper flakes, and heat for 3-5 minutes. Set aside and let cool. Once cool, strain the flakes from the oil.*
Slice the bread into bite size pieces. Heat remaining 2 tablespoons of olive oil in sauté pan. Toss bread in pan, ensuring bread gets mostly covered in oil olive. Fry bread for about 5-7 or until almost crispy. Let croutons drain and cool on paper towel lined plate or bowl.
Once cooled, remove the skins from the walnuts. Food process until they are a sandy texture. Add most of the garbanzos, 1 or 2 tablespoons of the red chili oil (oil only, no flakes), garlic, tahini and lemon juice. Process until smooth. Drizzle in the water a bit at a time and puree more, until the hummus is creamy and billowy. Let the food processor run for a minute or so at this point, it incorporates air into the puree and makes it a nice texture. Taste, adjust the seasoning - more salt, more lemon juice, etc.
Serve in a shallow bowl, drizzled with plenty of the remaining oil and red pepper flakes. Add any remaining garbanzo beans at this point as well as a bit of chopped cilantro for the final touch.
*Remaining chili oil keeps in air tight container for about 2 weeks. Can be used to stir-fry, fry eggs, or to spice up potato hash, anywhere you would like a little extra kick!
Recipe modified from 101 cookbooks www.101cookbooks.com
This recipe was tweaked from the CT post to add in whole grain flours. Lemon or almond extract can be substituted for the vanilla for a different taste. Enjoy!
Makes about 2 dozen.
½ cup softened butter
¾ cup sugar
¾ teaspoon baking soda
¾ cup cornmeal
½ cup barley flour
½ cup all purpose flour
1 teaspoon vanilla
Preheat oven to 375 degrees.
Cream butter and sugar. Add egg and beat well. Add salt, baking soda, cornmeal and flours and stir until well-blended. Stir in vanilla.
Make dough into balls and place on lightly buttered cookie sheet. Press dough to flatten cookies. Bake 8 to 10 minutes at 375 degrees.
Adapted by Julie & JoAnne Usdavin from CT Post.
This dish is perfect for incorporating nutrient-dense organ meat into the diet, in small quantities. Farmers markets in late spring should have all the produce needed for the filling, as well as frozen cow’s or lamb’s liver. Cow’s liver has a milder taste and a warming quality; lamb’s liver has a much stronger flavor and a cooling quality.
Preparation time: 45 minutes, plus 4 hours to marinate
Makes approximately 20 dumplings
For the marinade:
1 teaspoon kudzu
1 tablespoon water
2 tablespoons sake
1 tablespoon plum wine
2 tablespoons tamari
1 teaspoon Sucanat
2 tablespoons grated ginger root
1/4 teaspoon red chili flakes
For the filling:
1/4 cup cow’s or lamb’s liver, cut into 1/4” pieces
1/4 cup rhubarb, finely chopped
1/3 cup broccolini, finely chopped
1/4 cup shallot, minced
2 long flowering chives or green onions, finely chopped (save tops for garnish)
For the dough:
1/2 cup whole wheat pastry flour
1/2 cup spelt flour
1/4 teaspoon ground ginger powder
1/4 teaspoon ground cinnamon
1/8 teaspoon sea salt
1/2 teaspoon sesame oil
1/3 cup warm water
Flour for worksurface
Toasted sesame oil
Cup with water
Combine kudzu and water as a slurry in the bottom of a medium mixing bowl. Add all marinade ingredients to bowl and stir. Add filling ingredients to marinade and combine well. Allow mixture to marinate at least four hours in refrigerator. To make the dough, combine flour, ginger, cinnamon and sea salt into a small mixing bowl. Add oil, and slowly add warm water while stirring into flour. Add just enough water to make the consistency smooth but not sticky. Knead for several minutes. Cover and let rest for at least 30 minutes.
To make the dumplings, pinch off enough dough to roll a small sphere 1 to 1-1/2 inches in diameter. On a floured surface, press dough ball with palm, into a flat circle. With a rolling pin, flatten until a thin pancake forms, approximately 1/8” thick and 3” in diameter. Spoon a heaping tablespoon of filling into the center of the pancake. Dip finger in water and moisten top edge of pancake. This will help the dumpling stick together once it is folded. Fold dough in half over filling to create a semicircle, pinching excess dough towards the center around the outer edges. Press firmly to seal. Repeat until filling is used.
Heat a cast iron skillet over medium heat. Add 1-2 tablespoons of toasted sesame oil and coat skillet. Place 3-5 dumplings in skillet, leaving enough room around each one to pick up with tongs. Cover and allow to fry for 1-2 minutes, or until bottom is golden brown. Turn dumplings and add a tablespoon of water to skillet. Cover and allow dumplings to steam until water is gone. Turn, add a small amount more water, and steam again. Remove. Repeat until all dumplings are cooked.
Serve and garnish with chive blossoms.
Original recipe by Sonja Max
Flank steak is easy to prepare and affordable. This steak is bursting with flavor and goes well with a cucumber salad or on top of a fresh green salad.Time: 4-24 hours to marinade, 10 minutes to cook
Yield: 6 - 5 ounce servings
3 cloves garlic, finely minced
¼ cup Thai fish sauce (nam pla)
¼ cup tamari sauce
Juice of 5 limes
¼ cup sugar
½ cup water
2 teaspons red pepper flakes
1 beef flank steak (about 2 lbs), trimmed of fat
Place all ingredients except the flank steak in a medium bowl and whisk to combine. Reserve and refrigerate approximately ¼ cup of the marinade to pour on the steak after grilling. Place steak in a wide narrow bowl and pour the marinade over the steak. Cover and refrigerate the steak in the marinade for 4 to 24 hours, turning the meat occasionally. Preheat grill to high heat. Remove steak from the marinade and pat dry with paper towels. When the grill is preheated, grill the steak for 4 minutes per side for medium rare. Remove the steak from the grill and let it rest 5 minutes before slicing. Pour the reserved marinade over the steak. Slice the steak at an angle against the grain in thin slices and serve.
If desired, serve this meal along with a side salad. Feel free to experiment with different herbs or spices in the tempeh dish. Use of organic ingredients is preferred.
Makes: 3 to 4 servings
To prepare the tempeh:
1 block Tempeh (8 oz.)
2 tablespoons olive oil
1 onion, chopped
2 garlic cloves, chopped
1 28 ounce can diced tomatoes
¼ cup fresh basil, chopped
1 tablespoon fresh oregano
1 tablespoon fresh thyme
Salt and pepper, to taste
Cut the tempeh into squares. In a large sauté pan, add the two tablespoons olive oil. Over medium heat, sauté the onion until soft and translucent. Add in the garlic and sauté for one minute. Add the diced tomatoes and tempeh. Cover and simmer over medium heat for 30 minutes. If there is too much liquid, remove the top and allow sauce to reduce for 5 to 8 minutes. Add in the basil, oregano, thyme and season to taste with salt and pepper.
To prepare the stuffed zucchini:
½ cup quinoa, rinsed and drained
1 cup filtered water
2 large zucchini’s
3 tablespoons olive oil
1 small onion, chopped
2 garlic cloves, chopped
1 bunch fresh spinach leaves, chopped
1 tablespoon each fresh basil, oregano, thyme
4 tablespoons Parmesan cheese
Salt and pepper, to taste
Preheat oven to 325 degrees. In a medium saucepan, add quinoa with one cup of water and bring to a boil. Reduce heat to low and allow the quinoa to simmer for 15 minutes or until the water is absorbed. Set aside. Slice each zucchini in half and scrape out the pulp and seeds with a spoon. Reserve the pulp and seeds in a separate dish. Place the zucchini halves face down on a lightly oiled baking sheet and drizzle one tablespoon of the olive oil over the zucchini halves. Place the zucchini halves in the oven for 10 to 15 minutes or until zucchini is soft. In a sauté pan on medium heat, add remaining 2 tablespoons olive oil. Add onion and sauté until translucent or until the onion browns a bit. Add the garlic and sauté for one minute. Add the reserved zucchini pulp and spinach leaves and sauté until the spinach is wilted. Turn off the heat and mix in the fresh herbs along with the cooked quinoa. Stir and season with salt and pepper to taste. When the zucchini is ready, turn the halves over and fill each halve with the quinoa mixture. Sprinkle each zucchini halve with a tablespoon of Parmesan cheese. Return to the oven and bake for 8 to 10 minutes or until the cheese is brown on top.
Original recipe by Julie Usdavin. Copyright 2009
Quiche is a simple dish that can be inspired by produce in
season at the moment. It stores well,
and is delicious at any meal. A touch of
fruit on the side creates breakfast, a small salad and a light soup makes for a
healthy dinner. In this recipe, inspired
by Molly Katzen and The Moosewood
Cookbook, I replace the heavy cream with milk and the pastry crust with a
vegetable crust. When they are
available, I try to use farm fresh eggs.
Hens that are allowed to eat a traditional diet yield more nutritious
eggs with yolks of a dark hue and perky nature.
Prep Time: 15 minutes
1 medium Russet Potato, sliced thinly
1 small yellow onion, sliced thinly
3 slices Gruyere
3 tablespoons flour
1 ½ cups milk (I’ve used nonfat, whole fat and unsweetened
soy with good results)
½ teaspoon salt
½ teaspoon pepper
- Preheat the oven
to 350 F. Lightly oil a 9” pie
plate. Line the pie plate with the
sliced potatoes, covering the bottom and the sidewalls.
- Place one layer
of onions over the potato base.
Layer the cheese on top of the onions.
- In a bowl, whisk
the flour and milk together. Add
the eggs, salt and pepper and whisk until well blended.
- Pour the egg
mixture over the layers in the pie dish.
Place in the preheated oven and bake for 45 minutes, or until the
center is set.
* This basic recipe has many variations; try broccoli,
leeks, spinach or fresh tomatoes. The
key is to layer the ingredients and pour the egg mixture over the top. I always use potatoes as the base crust
because they hold the pie shape well, taste delicious and look nice. A popular variation in our house includes
bell pepper, vegetarian sausage and pepper jack cheese.
Sherrill Smith Collins from The Moosewood Cookbook, by Molly Katzem (Ten
Speed Press, 1977).