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Recipes

What can you bring to the table?These recipes will be brought to you by our very own PHN students! Most will come from PHN potlucks-our favorite type of social gathering.  It is our passion for food that lead us into the field of Nutrition, and a love of community that lead us into the field of public health.  Food is a unifying element of life: It nourishes us, comforts us, and ultimately, brings us together.


Apple Crisp

IngredientsFN_Apple_Pear_Crisp

  • 5 pounds Gravenstein apples
  • Grated zest of 1 orange
  • Grated zest of 1 lemon
  • 2 tablespoons freshly squeezed orange guice
  • 2 tablespoons freshly squeezed lemon juice
  • 2 teaspoons ground cinnamon
  • 1 teaspoon ground nutmeg
  • 1/4 teaspoon ginger

 

For the topping:

  • 1/2 cup spelt/whole wheat flour
  • 1/2 cup granulated sugar
  • 1/2 cup brown sugar
  • 1/2 teaspoon kosher salt
  • 1 teaspoon cinnamon
  • 3/4 c oatmeal
  • 1/4 c oat bran
  • 1/3 pound cold, unsalted butter, diced

Directions
1. Preheat the oven to 350 degrees F. Butter a 9 by 14 by 2-inch baking dish.

2. Cut the apples into large wedges. Combine the apples with the zests, juices, sugar, and spices. Pour into the dish.

3. Combine the flour, sugars, salt, oatmeal, and cinnamon in a bowl. Cut in the cold butter with a fork. Mix until the mixture is crumbly, and spread evenly over the apples.

4. Bake for 1 hour (or until the top is brown).


Broccoli, Tomato, Chickpea Salad

Ingredientsbroccoli garbanzo salad

Salad

  • 1 can no-salt-added chickpeas
  • 2 cups broccoli
  • 1.5 handfuls sun gold tomatoes

Dressing

    • 1/4 cup olive oil
    • 1 garlic clove, minced
    • 2 tsp stoneground mustard

Instructions

  1. Whisk together the oil, garlic, and mustard.
  2. Add the remaining ingredients and mix thoroughly.
  3. Let marinade in the refrigerator for a few hours.

Lentils with Wine-Glazed Vegetables Recipe

Prep time: 10 min – Cook time: 30 minlentils

Serves 4

Ingredients

1 1/2 cups Umbrian lentils or lentils du Puy
salt and freshly ground pepper
1 bay leaf
2 teaspoons extra virgin olive oil, plus more
1 onion, cut into 1/2-inch dice
1 large carrot, cut into 1/4-inch dice
1 celery rib, cut into 1/4-inch dice
1 garlic clove, mashed
1 tablespoon tomato paste
2/3 cup / 160 ml dry red wine
2 teaspoons Dijon mustard
2 tablespoons butter

Instructions

Put the lentils in a saucepan with 3 cups of water, 1 teaspoon salt, and the bay leaf. Bring to a boil, then lower the heat to a lively simmer and cook until the lentils are tender but hold a little texture, about 25 minutes.

Meanwhile, heat the oil in a large skillet. Add the onion, carrot, and celery, season with 1/2 teaspoon of salt, and cook over medium-high heat, stirring frequently, until the vegetables are browned, about 10 minutes. Add the garlic and tomato paste, cook for 1 minute more, an then add the wine. Bring to a boil and then lower the hear and simmer, covered, until the liquid is syrupy and the vegetables are tender, about 10 minutes. Stir in the mustard and add the cooked lentils along with their broth. Simmer until the sauce is mostly reduced, then stir in the butter, and season with pepper. Serve topped with greens/arugula, and crumbled goat cheese, and a generous drizzle of olive oil.

To serve: chopped tarragon, micro greens or arugula, crumbled goat cheese or a dollop of creme fraiche

 


B-raw-niesbRAWnies2

Base:

 1 cup raw almonds
1/4 cup raw cashews
1/2 cup raw walnuts
2 cups packed pitted medjool dates
1/3 cup raw cocoa or regular unsweetened cocoa powder
1/4 teaspoon sea salt
1 teaspoon pure vanilla extract
Frosting:
1/2 cup coconut butter (not oil)
1/4 cup raw agave nectar
2 tablespoons raw cocoa or regular unsweetened cocoa powder
Pinch of sea salt
Line an 8-inch square cake pan with parchment paper.
Prepare the base: In a food processor, process the almonds and cashews until very fine, 1 to 2 minutes.  Add the walnuts and dates, and pulse until the mixture is quite crumbly but not yet coming together.  Then add the cocoa powder, salt, and vanilla and pulse.  Process until the mixture comes together.  It should be sticky and hold together when pressed with your fingers.  You don’t want to over-mix (this will cause the oils to come out of the nuts and the brownies will be oily), but the mixture does need to hold and be sticky.  If it is not doing so, add a few drops of water.
Once you have a good sticky mixture that will hold together, press into the prepared pan.  Use a small piece of parchment paper to help press and flatten the mixture evenly into the pan.  Press it firmly to ensure the mixture holds.
Prepare the frosting: In a mini foo processor, first combine the coconut butter and agave nectar until smooth.  Then add the cocoa powder and salt and pulse again until just incorporated.  Do not over-process, or the frosting will begin to separate with the heat of churning and become oily.  If you do not have a mini food processor you can follow the same steps stirring by hand in a bowl.
Smooth the frosting over the base and refrigerate for an hour or more until set.  Cut into squares and enjoy!

 


 

Peanut Butter Chocolate Chip Oat Bars

Prep time:  5 minspb bars

Cook time:  30 mins

Total time:  35 mins

Serves: 9

Hearty oatmeal bars chock full of peanut butter, banana, and chocolate chips. Gluten-free, vegan, refined sugar-free.

Ingredients

  • 2 overripe bananas, mashed
  • ½ c. creamy peanut butter
  • ⅓ c. pure maple syrup
  • ¼ c. gluten-free oat flour
  • ¼ t. baking powder
  • ¼ t. baking soda
  • ½ c. gluten-free rolled oats
  • ¼ c. + 2 T. mini vegan chocolate chips

Instructions

  1. Preheat the oven to 350 degrees F. Grease an 8 in. square baking dish w/ cooking spray.
  2. In a large mixing bowl, combine the bananas, peanut butter, and maple syrup.
  3. Stir in the oat flour, baking soda, and baking powder until combined.
  4. Fold in the oats and ¼ c. of the chocolate chips.
  5. Pour the batter into the prepared pan and spread evenly.
  6. Sprinkle the top w/ the remaining 1 T. of chocolate chip.
  7. Bake for 25 to 30 minutes or until a toothpick inserted into the center of the bars comes out clean.
  8. Let cool completely, slice into squares, and serve.

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Oatmeal Berry Crumb Bars

Oatmeal Berry Crumb Bars

Oatmeal Berry Crumb Bars

Prep time: 10 mins

Cook time: 25 mins

Total time: 35 mins

 

A simple buttery oat crust topped with cooked berries and a sweet crumbly topping. Perfect with coffee!

Author: Heather Tullos

Serves: 24-30 bars

Ingredients

  • For the Crust/Topping:
  • 1½ cups all purpose flour
  • 1½ cups quick oats (see note)
  • 1 cup granulated sugar
  • ½ teaspoon baking soda
  • ¾ cup COLD butter
  • For the Berry Filling:
  • 3 cups assorted fresh (or frozen, unsweetened) berries (I used sliced strawberries, whole blueberries, and whole blackberries)
  • 2½ tablespoons granulated sugar
  • 1 tablespoon lemon juice
  • 2 tablespoons water
  • 1 tablespoon cornstarch

Instructions

  1. Preheat the oven to 375.
  2. In a large bowl whisk together the flour, quick oats, sugar, and baking soda.
  3. Cut in the butter using a box grater and then use your fingers to combine everything into coarse crumbs (some pieces will be larger and some will be very fine; just do your best to incorporate the butter and the largest pieces should be pea-sized).
  4. Set 2 cups of the mixture aside and press the remaining crumbs into the bottom of an un-greased 9 X 13 pan.
  5. Place the berries and sugar into a medium saucepan over medium high heat. Add the lemon juice, water, and cornstarch. Stir to coat. The liquid will simmer and the berries will mostly break down. Continue cooking and stirring for 3-4 minutes, until the mixture is a thick jam-like consistency.
  6. Spoon the berries over the crust and spread it evenly.
  7. Scatter the reserved crust loosely over the top of the berries, covering everything.
  8. Bake for about 25 minutes. Let the bars cool completely before cutting.

Notes

If you only have old fashioned oats on hand you can pulse them in a blender or food processor once or twice to yield quick oats.

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Sweet Potato, Pesto, and Brie Pizza

 

*the key to this pizza is the combination of sweet and savory and the addition of roasted garlic! Experiment with other veggies you have on hand!

1 ball of pizza dough

Recipe by Jenna Segal, MPH2 tbsp. roasted garlic

2 tbsp pesto, plus extra for drizzling

1 tsp olive oil

1 medium sized sweet potato, peeled, diced, and roasted

½ cup sliced mushrooms

½ cup chopped spinach

¼ cup of arugula

¼ cup shredded parmesan cheese

¼ cup sliced brie

½ cup  shredded mozzarella cheese

1.     Remove dough from fridge and let sit at room temperature for at least 20 minutes.  Preheat oven to 450 degrees.

2.     Roll out pizza dough and place on oiled pan or a pizza stone. Spread pesto, olive oil, chopped spinach, and roasted garlic on dough. Top with sweet potato onto the pizza.  Add sliced  brie and shredded mozzarella.  Add mushrooms then parmesan cheese and then drop dabs of pesto to the top of the pizza. 

3.     Bake for approximately 15 minutes and remove from oven.  Sprinkle fresh arugula on top of the oven while it cools. Serve.

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Quinoa and Lentil Salad

 quinoa lentil salad

1 cup cooked quinoa

½ cup cooked lentils

1 avocado, cut into cubes

1 tomato, diced

1 cup chopped parsley

Juice of one lemon

2 tbsp. pesto

1 tbsp. Dijon mustard

 

In a bowl, mix lemon juice, mustard, and pesto.

In a larger mixing bowl, add quinoa, lentils, avocado, and tomato. 

Pour dressing on top and add the parsley.

Mix gently to avoid mashing up the avocado.

Allow to marinate for at least 20 minutes and serve. 

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Spice Roasted Cauliflower

1 large head cauliflowerspice roasted cauliflower

1 1/2 t turmeric

1 1/2 t cumin

1/4 t cloves

2 cloves garlic, chopped

1/4 t red chili flakes

salt and white pepper (dash)

1/4 c olive oil

handful parsley or cilantro

1. Preheat oven to 400.

2. Break cauliflower into florets. Chop stalk into 1-inch pieces.

3. Combine spices and olive oil in a mixing bowl. Toss cauliflower in spiced oil.

4. Spread onto baking sheet. Season with an additional dash of salt and pepper.

5. Roast for 30 min. Stir and roast for an addition 10-15 minutes until browned and tender.

6. Top with torn parsley or cilantro.

7. Nom.

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Spicy Coconut, Ginger & Broccoli Soup

Ingredientsspicy broccoli coconut ginger soup

1-2 medium or 1 extra large broccoli crown and stems, chopped

1 tbs coconut oil

2 tsp mustard seeds

1 yellow onion, chopped

zest of one lime

6 cloves garlic, chopped

2 inch ginger, peeled & chopped

2 tsp coriander powder

1 tsp turmeric powder

1 tsp cumin powder

1/2-1 tsp crushed red pepper, optional (add more for extra spicy soup!)

2 cans full fat coconut milk

2 cups + 1/4 cup water

2 Tbsp potato starch, organic corn starch or arrowroot powder

freshly ground salt and pepper, to taste

Instructions

– Chop up the broccoli and stem, removing end of stem or any woody portions first.

– In a large stockpot, add coconut oil and mustard seeds, cook until seeds begin to pop, then add the onions, lime zest and spices.

– Saute until the onions turn golden and then add garlic and ginger.

– After a couple minutes, add chopped broccoli crowns and stems and cook for 3-5 minutes.

– Pour 1/4 cup water into the pot. Place lid over pot and steam until broccoli is tender

– Add coconut milk and remaining water to the pot, and bring to a boil.

– Once boiling, reduce heat to low. Using an immersion blender, blend ingredients until smooth.

– Remove approximately 3 Tbsp of soup from pot, transferring to another container or bowl and mix with cornstarch/potato starch/arrowroot powder to form a rue (I used the empty can of coconut milk as a container for this mixture).

– Add rue into soup and blend with immersion blender. Allow to cook on low for an additional 5 minutes, stirring occasionally as the soup thickens.

– Remove from heat. Add freshly ground salt and/or pepper to taste.

– Serve with a garnish of coconut milk, toasted coconut shreds or chopped cilantro

Yum!

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Asian Slaw with Peanut Dressing

asian-slaw peanut dressing

1 small head of cabbage (1 1/2 pounds), trimmed, cored, and quartered

2 cups shredded carrots

2 cups finely chopped red bell pepper

1 cup chopped scallions (about 4 scallions)

1 loosely packed cup fresh cilantro leaves, plus cilantro sprigs for garnish

6 tablespoons rice wine vinegar

1/3 cup creamy peanut butter

3 tablespoons vegetable oil

3 tablespoons Asian (dark) sesame oil

3 tablespoons soy sauce

3 tablespoons light brown sugar

1 piece (2 inches) fresh ginger, peeled and grated

(about 2 tablespoons)

2 large cloves garlic, crushed in a garlic press

1/4 cup lightly salted dry-roasted peanuts

 

  1. Rinse the cabbage in cold water and let it drain well in a colander. Using a box grater, shred the cabbage into a large mixing bowl. You will have about 8 cups. Add the carrots, bell pepper, scallions, and cilantro Ieaves and stir to combine. Refrigerate the cabbage mixture; it will keep as long as overnight.
  2. Combine the rice wine vinegar, peanut butter, vegetables and sesame oil, soy sauce, brown sugar, ginger, and garlic in a mixing bowl and whisk to combine Pour the dressing over the cabbage mixture and toss to coat well.
  3. To serve, transfer the slaw to a serving bowl and garnish it with the peanuts and cilantro sprigs

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The Best Cauliflower Crust Pizza

cauliflower crust pizza

Ingredients

  • 1 head (Small Head) Cauliflower
  • ¼ cups Parmesan Cheese
  • ¼ cups Mozzarella Cheese
  • ¼ teaspoons Kosher Salt
  • ½ teaspoons Dried Basil
  • ½ teaspoons Dried Oregano
  • ½ teaspoons Garlic Powder
  • Red Pepper Flakes (optional)
  • 1 Tablespoon Almond Meal (optional)
  • 1 whole Egg

Preparation

-Place a pizza stone in the oven, or baking sheet if you don’t have a pizza stone. Preheat oven to 450ºF. On a cutting board, place a large piece of parchment paper and spray it with nonstick cooking oil.

-Wash and thoroughly dry a small head of cauliflower. Don’t get one the size of your head unless you are planning on making 2 pizzas. Cut off the florets—you don’t need much stem, just stick with the florets.

-Pulse in your food processor for about 30 seconds, until you get powdery snow like cauliflower. You should end up with 2 to 3 cups cauliflower “snow”.

-Place the cauliflower in a microwave safe bowl and cover. Cook for 4 minutes. Dump cooked cauliflower onto a clean tea towel and allow to cool for a bit before attempting the next step.

-Once cauliflower is cool enough to handle, wrap it up in the dish towel and wring the heck out of it. You want to squeeze out as much water as possible. This will ensure you get a chewy pizza like crust instead of a crumbly mess.

-Dump squeezed cauliflower into a bowl. Now add Parmesan cheese, mozzarella cheese, kosher salt, dried basil (crush up the leaves even more between your fingers before adding), dried oregano (crush up the leaves even more between your fingers before adding), garlic powder (not garlic salt), and a dash of red pepper if you want. I also added 1 tablespoon almond meal because my cauliflower yielded closer to 2 cups of cauli snow; this is optional and I would not add the almond meal if you have closer to 3 cups of cauli snow. Now add the egg and mix away. Hands tend to work best.

-Once mixed together, use your hands to form the dough into a crust on your oiled parchment paper. Pat it down thoroughly, you want it nice and tightly formed together. Don’t make it too thick or thin either.

-Using a cutting board, slide the parchment paper onto your hot pizza stone or baking sheet in the oven.

-Bake for 8-11 minutes, until it starts to turn golden brown. -Remove from oven.

-Add however much sauce, cheese, and toppings you want. I’m not gonna give you measurements for this. You know how you like your pizza—so go for it!

-Slide parchment with topped pizza back in the hot oven and cook for another 5 to 7 minutes until the cheese is melted, bubbly, and slightly golden.

-Test your patience and allow it to cool for a minute or two. Probably closer to two. Then using a pizza cutter and a spatula, serve up your delicious grain-free cauliflower crust pizza!


1 Comment

  1. Hello just wanted to give you a quick heads up.

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