Season 2 Episode 22 -Changes

Recipes

Chick Pea Hummus

Homemade hummus is easy to make and it tastes much better than anything you can buy at the store.

Hummus (Bean and Garlic Dip)

1 (15-ounce can) chickpeas/garbanzo beans, drain and reserve liquid

2-4 Tablespoons liquid from can of chickpeas

2 Tablespoons well-stirred tahini

2 Tablespoon lemon juice

2 clove garlic, minced

½ teaspoon ground cumin

Combine beans, 2 Tablespoons liquid from chickpea can, tahini, lemon juice, garlic and cumin in a food processor or blender.
Blend until smooth and creamy. If needed, add additional reserved liquid to thin out.
Serve with raw vegetable slices or pita chips.

Cook’s Notes:

● If you don’t have any tahini (ground sesame seeds), it is ok to leave it out. A chickpea purée without it is still quite delicious. Just add more reserved liquid.

● Other ways to use hummus: use as a spread when making sandwiches & wraps, a sauce for grilled chicken or fish, a dressing for lettuce or pasta salad….

● Hummus variations: add green chile to make green chile hummus or add roasted red peppers to make red pepper hummus or use black beans instead of chickpeas to make black bean hummus…

Homemade Pita Chips

4 Whole Wheat Pita Bread

Garlic Powder

Preheat oven to 350°F.
Split pita bread and cut into 8 wedges.
Place pita chips in a single layer on a baking sheet. Lightly spray with nonstick cooking spray. Sprinkle garlic powder or other desired seasoning on top.
Bake in the oven for 10-12 minutes or until the pitas are light brown and the chips are crispy. Check often and flip over if necessary.

Fun Vegetables for Dipping

carrots, celery, bell peppers, jicama, snap peas, broccoli, cauliflower, cherry tomatoes, cucumber, asparagus, radishes, and zucchini

Frozen Yogurt Bark with Berries

Visit "Eating Bird Food" website for a delicious version of Yogurt Bark along with some variations to try.

Chocolate Banana 'Ice Cream'

Visit "Eating Bird Food" website for a creamy, decadent "N'ice cream" recipe.

Homemade “Refried” Beans

Traditional refried beans are cooked with lard. This fat-free, vegetarian version of refried beans has a light texture and can be made with a variety of beans. They are super tasty, quick & easy to make, filling, a good source of protein, loaded with fiber and delicious.

Ingredients

3 cups cooked or 2 15-ounce cans pinto beans

2-4 Tablespoons bean juice

½ small onion, finely chopped

½ teaspoon chili powder

½ teaspoon garlic powder

½ teaspoon ground cumin

Directions:

1. If using canned beans, drain and rinse and save ¼ cup of bean juice from can. If you forgot to save the bean juice, use a little water or vegetable broth.

2. Place beans, onion and spices in a food processor. Pulse a few times to combine ingredients. Scrape down sides if needed. Add 2 tablespoons bean juice. Blend until you reach desired consistency. If needed, add additional bean juice for a smoother consistency.

3. Transfer to a serving bowl and serve. Enjoy!

Use “refried” beans to make bean tostadas and in any other bean recipe.

Cook’s Notes:

● Try as a hot dip. Microwave a bowl of refried beans for about 3 minutes. Serve with carrot and celery sticks, bell pepper slices and homemade baked corn tortilla chips.

● The spices are basic. So, feel free to experiment and modify for your taste.

● No food processor? Mash the beans with a potato masher.

Baked Corn Tortilla Chips

Ingredients

4 corn tortillas

Spices as desired (chili powder, onion powder, garlic powder…)

Directions:

1. Preheat oven to 375 degrees F.

2. Cut each tortilla into six triangles.

3. Spread them out in a single layer on a cookie sheet. Lightly spray the chips with nonstick cooking spray. Top with desired spices.

4. Bake until golden brown and crisp, about 10-14 min, turning over halfway through cooking (cooking time varies based on oven). Remove from oven.

5. Let cool about 5 minutes before serving in order to let them fully crisp.

Bean Tostadas

Tostadas are super simple to make with corn tortillas or for simplicity you can buy tostada shells pre-made at the store. The tostada shells can be topped with anything your heart desires – if you’d put it in a taco, you can put it on a tostada!

Ingredients

Corn tortillas

Homemade “Refried” Beans, warmed

Your favorite tostada toppings such as shredded cheese, shredded lettuce, diced tomatoes, chopped onion, shredded cabbage, sliced radishes, guacamole, corn, jalapenos, salsa, sour cream…

Directions:

1. Preheat the oven to 375 degrees F.

2. Arrange corn tortillas on a baking sheet, without overlapping them.

3. Bake until golden brown and crisp, about 12-16 minutes, turning over halfway through cooking (cooking time varies based on oven). Remove from oven.

4. Spread “refried” beans on each tostada. Top with your favorite toppings. Enjoy!

Chile Lime Jicama Sticks

Ingredients

1 jicama, peeled and cut into sticks

Juice of 1 lime

1 teaspoon chili powder, adjust amount as desired

Directions:

In a bowl, combine the jicama and lime juice. Sprinkle in the chile powder. Toss. Taste and add more seasonings or lime juice, if desired. Chill for 20 minutes and serve.

Other Ways To Enjoy Jicama: ● Combine cubed jicama, a sliced cucumber, and orange sections. Drizzle with juice of ½ lime, sprinkle with chili powder and mix well. ● Toss in a Salad. ● Sauté It! Sauté cubes of jicama in a small amount of olive oil. Add 1 small sliced onion and red pepper cut into strips. Cook until vegetables are tender. ● Add jicama to a stir fry. ● Roast It. Peel a jicama and cut into cubes. Toss cubes in a small amount of olive oil and add a few sprinkles of garlic powder. Spread on a baking pan and roast in a 400 degree oven for 45-60 minutes, stirring every 15 minutes. ● Jicama Slaw. Mix together julienned jicama, carrots and cabbage. Add lime juice and chili powder. Mix together. ● Add jicama slices to your next raw veggie tray.

10062020-Chef Lois-Blue Corn Mush Parfait.mp4

Blue Corn Mush Pudding

Makes 6-8 servings (depending on the size of your dishes)
2 Cups boiling water1 1/2 Cups cold water1 Cup finely ground blue corn meal (toasted or untoasted)
In a small saucepan heat 2 xcups of water until boiling. In a separate bowl mix together 1 1/2 cups cold water and corn meal, stirring constantly with whish until there are no lumps. Slowly add the ground blue corn meal mixture into the saucepan of boiling water, mixing the corn meal with the boiling water to prevent any lumps from forming. Reduce heat to low and continue to cook for approximately 3-5 minutes, until the mixture has a thick consistency. Using a whisk, mix the mush together completely. Cook, slowly, continuing to stir, until it turns smooth and thickens.
Remove from heat. Spoon into dishes and serve warm or chilled

Pinon Chile Beans

Makes 8-12 servings (depending on the size of your dishes)
2 Cups bean juice or water (plus 1/2 Cup for sauteing onions)1 Large Yellow onion chopped2 cloves garlic, minced1 green bell pepper, seeded and chopped2 Cups chopped fresh plum tomatoes or (1) 28-ounce can unsalted whole peeled tomatoes with basil2 1/2 Cups cooked dark red kidney beans2 1/2 Cups cooked into beans2 Cups corn kernels (fresh or frozen)3 tablespoons dried mild red chile powder1/2 teaspoon salt
Heat 1/2 cup water or bean juice in a cast iron soup pot over medium-high heat. Add onion, saute for 2 minutes until translucent, then add garlic and bell pepper and saute another 2 minutes. If using canned tomatoes, cut each of the whole tomatoes into 8 pieces (a large dice), or dice fresh tomatoes, and add them to the onion and bell pepper. Cook another 2 minutes, stirring constantly. Add kidney beans, pinto beans, and corn, and stir well. Bring to a boil, then reduce heat to low. Stir in chile powder and salt. Add the bean juice to desired consistency. Let simmer for 20 minutes, stirring occasionally to prevent burning. Serve hot with No-Fry Bread or homemade corn or flour tortillas.

Indian No-Fry Bread

Makes 12 no-fry or grilled tortilla breads.
This recipe makes Indian tortilla breads that can be cooked on an open flame grill, the open flame of a gas stove, or in a dry cast iron skillet, instead of fried in oil or lard.
Ingredients4 cups unbleached white or whole wheat flour2 tablespoons baking powder1 teaspoon kosher salt1 1/2 cups warm water
DirectionsIn a medium mixing bowl combine flour, baking powder, and salt. Gradually stir in water until the dough becomes soft and pliable without sticking to the bowl. Knead the dough on a lightly floured cutting board or surface for 4 minutes, folding the outer edges of the dough toward the center. Return the dough to the bowl, cover with a clean damp towel or plastic wrap, and let rest for at least 30 minutes to allow it to rise.
Shape the dough into small balls (the size of a ping pong ball, about 1-1 1/2 inches in diameter) and roll out to 1/4 inch thickness on a lightly floured surface, using a rolling pin, or your hands. Stretch or roll the dough out so that it is approximately 8 to 10 inches in diameter. I always use my hands, which makes for slightly uneven round breads but everyone will know they were handmade and I think it gives each bread a little more character.
Heat a cast iron skillet or open flame grill until very hot. Place your shaped dough circle onto the hot pan or open flame grill and let it cook on one side for approximately 1 minute until it puffs up and browns.
Usin tongs or spatula, turn the bread over and cook about another minute, or until the bread puffs. Watch closely so it doesn't butn.
Repeat this process with each piece of dough. Keep bread warm between two clean kitchen towels.
To make a No-Fry Bread Indian Taco top with Pinon Chile Beans, shredded lettuce and chopped tomatoes.

Mixed Berry Compote

Makes 6-8 servings
2 cups peeled, cored, and chopped apples1/2 cup frozen apple juice concentrate2 cups mixed berries (strawberries, blueberries, blackberries, raspberries, and/or cherries) fresh or frozen, unsweetened1 cup unsweetened applesauce1/2 teaspoon ground cinnamon, or to taste
In a medium saucepan combine chopped apples and apple juice concentrate. Bring to a boil, stir, then add berries. Bring to a boil again, then reduce heat to low and simmer, covered, for about 25 minutes, or until fruit is tender when pierced with a fork. Mash lightly. Add applesauce and heat until compote is hot. Sprinkle with cinnamon and serve immediately.

Native American Parfait

Place several tablespoons of warm corn mush pudding in small glasses or plastic cups for the first layer. Next, add the same amount of the mixed berry fruit compote. Add another layer of the blue corn pudding, followed by another layer of the mixed berry compote. Top with a few chopped nuts or berries, if desired. Serve warm or chilled.

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