Cooking with CSUMB
Cooking with CSUMB is a virtual cooking demonstration series hosted by the Basic Needs Initiative. Each week students will have the opportunity to learn new recipe ideas with simple modifications, that are designed to accommodate the budget and lifestyle of college students. This means fast, simple and affordable meal and snack concepts that won’t break the bank.
Students:
All students are welcome and invited to tune into Cooking with CSUMB. Students that remain logged on for the entire live zoom session are eligible to receive $25 gift cards for groceries. Students may receive the gift cards a total of four times per semester.
Staff and Faculty:
Do you have a favorite recipe that got you through college? Something affordable, somewhat nutritious and most importantly, DELICIOUS? You can share your skills with our students on Cooking with CSUMB.
What we are looking for:
- Recipes involving few ingredients and equipment
- Does this recipe have a story? Was this a recipe you used in college? Did your great aunt teach you how to make this? Think about how to incorporate that into your demo. People love a good story!
- Good, well-lit camera positioning in your remote kitchen so the viewers can clearly see the action, and hear you. We recommend you do a practice run.
- Clear demonstration of the recipe, with suggestions of modifications for differing dietary needs (vegan, gluten-free etc.) or utilizing what one might have on-hand
Disclaimer: You have agreed to be a viewing participant of the Basic Needs live or online and virtual activities, events, or workshop; and by this you are acknowledging that if you have purchased supplies, tools, food items or any other materials to participate in the activity, event, or workshop after its viewing, that you will attempt to abide by all safety measures and precautions outlined or provided in or on the manufacturers packaging, labeling or instructional pamphlets. Should you wish to attempt to reproduce the activity, event, or workshop provided by Basic Needs you have agreed to hold the university harmless from all claims. Thank you for your viewing participation in the Basic Needs online live or online and virtual activities, events, or workshops - be safe and have fun!
Recipes:
Acai berries come from a palm tree, mostly known in Brazil and have many potential health benefits. This recipe is meant to be eaten immediately.
Yields 1-2 Acai smoothie bowls
Equipment needed: blender, cutting board, knife, measuring cup and spoons, spatula
Ingredients:
- 1 unsweetened Acai packet
- ¼-½ cup Nut butter
- 1 Frozen banana
- ½ cup Frozen Berries
- ½ cup Frozen mango chunks
- 2 tablespoons Cacao powder
- ½ cup water or more as needed
Steps:
- Add all ingredients except water to the blender and blend until smooth. If contents will not blend, add water, in small amounts and blend again, alternately pulsing and stopping the blender to scrape the sides until all ingredients are blended.
- Serve in bowls, add toppings of your choice
Optional toppings:
Granola, Nuts, Chocolate, Fresh berries, Shredded coconut
Oatmeal cups make a fantastic quick breakfast or healthy snack between meals. You can substitute blueberries with anything you like! A bunch of other flavors are on Pinterest, like apple cinnamon, carrot sweet potato, lemon poppyseed, and peanut butter banana.
This recipe makes 12 regular-sized oatmeal cups or 24 mini cups.
Prep time: 10 minutes
Cook time: 20 minutes
Equipment Needed: cupcake pan, two bowls (one large, one medium), measuring spoons, measuring cup, something to stir and scoop with (I use a whisk, wooden spoon, and ice cream scoop)
Ingredients:
- 3 cups old fashioned rolled oats (instant/quick oats are fine too)
- 1 tsp baking powder
- 1 cup almond milk
- 2 large eggs
- ½ cup honey
- 1 tsp vanilla
- 1 ½ cups fresh blueberries (if making 12, but you only need 24 blueberries if making mini cups)
Steps:
- Preheat oven to 350 degrees Fahrenheit. Grease your cupcake pan with cooking oil spray. (Coconut oil spray works just fine.)
- In a large bowl, add oats and baking powder. Stir to combine.
- In a separate bowl, add milk, eggs, honey, and vanilla. Whisk until everything is evenly blended. Add liquid mixture to oats. Stir until all oats are coated in liquid. It is okay for your mixture to look watery as not all the liquid will be absorbed right away. Stir in blueberries if making 12 cups. Leave them out if making 24 mini cups.
- Fill each cupcake mold to the top with oats mixture, making sure to include the liquid as it will help cook the oats while baking. For mini cups, add one blueberry in the center of each cup.
- Bake for about 20 minutes or until tops of oats are a light toasted brown and oats are cooked through. The interior of the oat cups should be soft but not mushy. Loosen oat cups with a spatula to remove from the cupcake pan. Store uneaten oatmeal cups in the fridge or freezer.
Notes:
To make this recipe gluten free, be sure to use gluten free oats. If you’re allergic to nuts, try oat milk instead of almond milk. Oat milk is vegan, diary-free, gluten-free, and nut-free!
If you’re vegan, you can replace the eggs with ½ cup of unsweetened applesauce or ½ cup of mashed ripe bananas. Instead of honey, you can use ½ cup of maple syrup.
If you’re wondering which oats are best to use, I would recommend rolled oats because they’re the least processed. Steel cut oats are difficult to bake through. If you don’t have rolled oats, instant/quick oats will do the trick.
Toppings: You can top these with cacao nibs, nuts and seeds, fruit, yogurt, peanut butter, cinnamon, pumpkin spice, or granola, and you can dip them in maple syrup if you want a sugar kick!
Storage: Store in an airtight container in the fridge for up to five days, or freeze them for up to two months.
Calories: They’re about 75 calories for one mini cup, 150 for a regular-sized up.
Naneelokh! (What Assyrians say after someone eats their food, like saying " Glad you enjoyed it!")
This one pan meal is a quick, warming weeknight dinner perfect for the fall and winter months. This recipe is sure to be an instant favorite comfort food.
Equipment needed: sheet pan, cutting board, garlic press, knife
Ingredients:
- 4 - 6 chicken thighs
- 1 can garbanzo beans/chickpeas
- 2 cups brussels sprouts
- 1 red onion
- 2-4 cloves of garlic
- 4 tbsp olive oil
- salt
- pepper
- other desired seasonings
Steps:
- Preheat oven to 400.
- Rinse chicken, then place on sheet pan.
- Drain and rinse garbanzo beans, pour on same sheet pan.
- Quarter the onion, add to the sheet pan.
- Mince garlic, add half to the pan. Coat lightly chicken, garbanzo beans, onion, and garlic with olive oil. Season to taste with salt and pepper, add other seasonings if desired.
- Trim and halve the brussels sprouts. Coat with oil, salt, pepper. Use the other 1/2 of the garlic to coat sprouts.
- Cook for 20 minutes, flipping chicken halfway through.
- After 20 minutes, remove chicken from the sheet pan. Leaving the brussels sprouts in for another 10-15 minutes (until crispy on the outside, and easy to pierce with a fork.
- Plate chicken and veggies. Now its ready to eat!
Baked sushi is a deconstructed sushi roll, baked into a casserole! This dish is super adaptable allowing you to add whatever protein, rice, or seasoning you like best.
Equipment needed: baking pan, baking sheet, 2 mixing bowls, spatula, pot to cook rice or rice cooker, and measuring cups
Ingredients:
- 1-2lbs Salmon (can substitute with your choice of protein such crab meat, ell, shrimp, etc)
- Japanese Mayo (The life changing ingredient), can substitute with regular mayo
- 2 -3 Avocados
- 2-3 cups of cooked rice (can substitute with your choice of rice)
- Aji Nori Furikake: seaweed seasoning (can substitute for different seasoning or no seasoning at all)
- Salmon Furikake (can substitute for different seasoning or no seasoning at all)
- Sriracha Mayo (can substitute with just regular sriracha)
- Tokyo Teryaki Nori (mini seaweed papers)
Instructions:
1. Bake/cook your salmon or choice of protein.
- Preheat the oven to 425 degrees.
- Salt and pepper your salmon.
- Put foil on a baking pan. (Less cleaning, work smarter, not harder)
- Use oil, butter, or cooking spray on the foil so salmon won't stick.
- Place salmon on the baking tray.
- Bake for 10-20 minutes, depending how big your salmon is.
2. Cook your rice.
- 2-4 cups, depending how big your baking your baking pan is. The bigger the pan, the more rice you'll need to cover it entirely.
- How to cook rice with your tiger brand rice cooker.
- How to cook rice WITHOUT a rice cooker.
3. Cut the avocados into slices or smash it down like guacamole, or into whatever shape and sizes you want.
4. Take salmon out of the oven, but keep the oven turned on.
5. Put salmon in bowl and use 2 forks to shred it entirely. After shredding, and Japanese mayo until creamy or to your liking.
6. Place cooked rice into a bowl, toss and let cool slightly. Add the Aji Nori Furikake & Salmon Furikake seasonings to your liking.
7. Time to layer! In your baking pan, season with oil, butter, or cooking spray to prevent sticking.
- 1st Layer - The Seasoned Rice.
- Make sure to spread it out evenly so you don't see the bottom of the pan.
- 2nd Layer - Mini Seaweed Paper
- Spread it evenly across the rice layer or you can leave this out and use the mini paper as a chip and dip style.
- 3rd Layer - Avocado
- Make sure it covers the seaweed.
- 4th Layer - The Shredded Salmon.
- Spread over the avocado layer, until fully covered.
- 5th Layer - Optional Toppings
- Add more Aji Nori Furikake and/or Salmon Furikake seasonings
- Drizzle with Japanese Mayo
- Add more Aji Nori Furikake and/or Salmon Furikake seasonings
8. Back into the oven it goes. Bake at 425 degrees for 10 minutes or until golden brown. You can also eat it without the additional baking time.
Once out of the oven, you can drizzle with sriracha mayor and/or sriracha, use a spatula to cut a slice, then EAT YOUR HEART OUT! Remember to exercise though.
Ingredients:
- 2 eggs
- 1/2 cup melted coconut oil or olive oil cake
- 1/3 cup honey or maple syrup
- 1/4 cup milk or Greek yogurt
- 1 teaspoon vanilla extract
- 1 cup mashed ripe bananas about 2-3 medium bananas
- 1 3/4 cups white whole wheat flour or regular whole wheat flour or plain all purpose flour
- 1/2 teaspoon ground cinnamon, optional
- 1 teaspoon baking soda
- 1/2 teaspoon salt
- 1/2 cup dark chocolate chips or chopped walnuts, raisins, optional
Steps:
- Preheat oven to 325 degrees. Grease a 9x5 inch loaf pan and set aside.
- In a medium bowl, whisk the flour, cinnamon, baking soda, and salt. Set aside.
- In a large bowl, beat eggs, honey, milk or yogurt, and vanilla for 2 minutes. Stir in the bananas, flour mixture, and chocolate chips (or any other add-ins of choice).
- Pour batter into a greased pan, sprinkle with some more cinnamon, raw sugar, or banana slices (optional). Bake for 50-55 minutes or until a toothpick inserted comes out clean. Cool for 10 minutes, slice, and enjoy!
Notes: To make the bread gluten free: Use gluten free flour. For dairy-free/vegan: use almond milk and flax eggs and maple syrup. Trader Joe's has white whole wheat flour that is also great in this bread.
Check out our cooking video with Uli Duenaz for step-by-step directions on baking a healthy moist banana bread.
Equipment Needed: Mason jar or stemless glass, measuring cups,
Ingredients:
- 1 cup sliced strawberries
- ¼ cup blueberries
- ¾ cup flax granola
- ½ cup non-dairy vanilla yogurt
- 1/3 cup almond milk whipped cream
- ¾ tbsp chia seeds
Directions:
- Choose your parfait vessel – I recommend a stemless wine glass or mason jar
- Pour a layer of granola into the glass (approximately 1 inch)
- Add ½ cup sliced strawberries and 1/8 cup blueberries to glass
- Cover granola and berries with several tablespoons of non-dairy vanilla yogurt
- Add a spiral of almond milk whipped cream
- Pour another layer of granola on top of the yogurt
- Add more berries to glass
- Cover granola and berries with several tablespoons of non-dairy vanilla yogurt
- Add a spiral of almond milk whipped cream
- Scatter remaining berries and granola on top
- Sprinkle with chia seeds
Check out our cooking video with Misha Arnold for step-by-step directions on how to prepare Berry and Cream Parfait.
Boba (or bubble) tea is a drink that originated in Taiwan. It is typically tea-based with tapioca balls on the bottom, but there are many different variations. Boba culture likely started in the late ‘80s and permeated the U.S. in the early 2000s. Today, boba tea chains can be found across the country.
This recipe makes one cup of black milk tea and one cup of taro tea.
Time: 20-30 minutes or 15 minutes each
Equipment needed: measuring cup, measuring spoons, small pot, strainer, bowls, cups, boba straws
Preferred but not required: blender, teapot, mason jars with lids instead of cups
Ingredients:
Black Tea:
- 1 tsp loose-leaf black tea
- 2 cups water
- Almond milk (amount is up to your preference)
- Sugar or honey to taste
- Instant tapioca pearls
- Ice
Taro Boba:
- 3 Tbsp taro powder
- 1¼ cups almond milk
- Sugar or honey to taste
- Instant tapioca pearls
- Ice
Steps:
- Boil two cups of water in a teapot. Put one teaspoon of loose-leaf tea in a tea strainer and put in the teapot. Put the lid on and let it boil for 30 seconds, then take the teapot off the heat and wait 12-15 minutes to let the tea steep. Remove the tea leaves. (They will release a bitter flavor if left steeping for too long.) Put the tea in the fridge to cool or put your teapot in an ice bath if you don’t have time to cool the tea in the fridge.
- Boil two cups of water in a small pot. Add ¼ cup of boba (tapioca pearls). This should be enough for two servings of boba tea, but you can add more or less to your preference. Wait until the pearls rise to the top, then switch to medium heat for 2-3 minutes. Turn off the heat for 2-3 more minutes, then strain boba pearls and let them soak in a small bowl of honey or simple syrup for a few minutes and strain again.
- To make taro boba, blend taro powder and almond milk together. Add sugar to taste. Add boba to the bottom of a mason jar, fill with ice, pour taro mixture into the jar, put the lid on, and shake.
- To make black tea boba, add boba to the bottom of a mason jar, fill with ice, pour ¼ to ½ cup of chilled black tea, add almond milk, put lid on, and shake.
- Add a boba straw and enjoy!
Notes:
Instant boba stays soft for only about four hours max, so make sure you only make enough for one sitting at a time.
Any milk can be used, but I prefer almond milk because it is light and less calorie-dense. Oat milk works too!
You can swap the honey for simple syrup.
If you’re running short on time, you can quickly make black tea using tea bags.
Tapioca is a starch that comes from the cassava root, so boba pearls are gluten free and vegan friendly!
These are the boba pearls and taro powder I use.
Naneelokh! (What Assyrians say after someone eats their food, like saying " Glad you enjoyed it!")
Breakfast pizza! Made from a pre-made crust topped with eggs, sausage, and cheese.
Equipment Needed: pizza pan or sheet pan, skillet, spatula, whisk, and parchment paper (optional)
Ingredients:
- 1 packaged or prepared pizza crust
- 1 packet Velveeta cheese sauce
- 4 eggs
- salt and pepper
- 1/2 lb breakfast sausage
- 1 cup mozzarella cheese
- 1/2 cup cheddar cheese
- 1/4 cup monterey jack cheese
- Cooking spray and/or butter
Steps:
- Preheat the oven to 475 degrees F (or direction on the crust package).
- Use parchment paper of lightly grease a pizza pan with nonstick cooking spray.
- Prepare the pizza dough to package directions or place the prepared pizza dough onto the pizza pan and flatten out to your desired thickness.
- Bake pizza dough on the lowest rack for 5 -7 minutes.
- In a skillet, add the breakfast sausage and cook over medium-high heat while breaking up into chucks with a spatula until fully cooked. Brown to desired. Drain off the excess grease using paper towels in a bowl.
- In a medium bowl, whisk together the eggs, salt, and pepper until blended.
- Spray with nonstick cooking spray or heat 1 teaspoon of butter in a large non-stick skillet over medium heat. Pour in the egg mixture. As the eggs begin to set, gently pull them across the pan with a spatula, forming scrambled eggs. Remove from the pan and set aside.
- After the pizza dough is slightly baked, remove from the oven.
- Spread the Velveeta cheese sauce over the slightly baked crust like a pizza sauce.
- Layer the scrambled eggs and crumbled sausage over Velveeta. Top with shredded mozzarella. then cheddar and monterey jack (you can add more or less cheese to your desired amount).
- Bake for an additional 10-15 minutes or until the cheese has melted and the crust is lightly browned.
Equipment needed: Large pot, measuring cups and spoons, cutting board, knife
Ingredients:
- 2 - 15 ounce cans of chickpeas
- 1 1/2 cups water
For Chana Masala Gravy:
- 2 tbsp oil
- 1 bay leaf
- 1 inch cinnamon stick
- 2 garlic cloves
- 1 1/2 cups white or yellow onion
- 1 green chili
- 3/4 to 1tbsp ginger garlic paste or 1/2 tbsp each finely chopped
- 1 1/2 cup tomato
- 3/4 tsp salt
- 1/4 tsp turmeric
- 1 1/2 tsp Kashmiri red chili powder
- 1 tsp garam masala
- 2 tsp coriander powder
- 1/2 tsp cumin powder (optional)
- 1 tsp fenugreek leaves (optional)
- 1/4 tsp dried mango powder (optional)
- 2 tbsp cilantro finely chopped
Steps:
- Heat large pot with oil. When oil is warm, add whole spices cinnamon, clove, cardamoms, and bay leaf.
- When they begin to sizzle, add onion and saute until golden. Add ginger garlic paste, cook another minute without burning.
- Add tomatoes and salt. Let cook until mushy, pulpy and thick.
- Add red chili powder, turmeric, garam masala, coriander powder, and cumin. Saute 3-4 minutes.
- If you would like a smooth curry, remove bay leaf and cinnamon, the add to a blender.
- Drain and rinse chickpeas, add to curry with water. Mix well, then cover and let simmer for 15 minutes.
- Once the thickened, add fenugreek and mango powder.
- Garnish with cilantro and/or lemon juice and serve.
Check out our cooking video with Prerana Kharat and Mad Bolander for step-by-step directions on how to prepare Chana Masala.
Burrito bowls are a highly adaptable recipe that any college student will enjoy! You can make them with or without meat, adding any toppings you have available or that are in season.
Time: 30-45 minutes
Equipment needed: Rice pot, skillet, measuring cups and spoons, cutting board, knife, bowl
Ingredients for bowl:
- 1/2 cup white rice
- 1 tsp lime juice, for rice (optional)
- 1 tsp chopped cilantro for rice, optional
- 1 cup corn
- 3/4 lb. chicken thigh, boneless skinless
- 1 tsp oil (any type)
- Romaine Lettuce, chopped
- 1/3 cup chopped tomatoes
- 1 tbsp small red onion, chopped
- 1/2 cup sour cream
- 1/2 cup shredded cheese
For chicken:
- 1/2 tsp chili powder
- 1 tsp salt
- 1/2 tsp ground black pepper
- 1/4 tsp garlic powder
For vegetarian substitutes:
- 1 can black beans
- 1 package tofu
- hearty vegetables such as mushrooms, broccoli or cauliflower
- Cook white rice (give measuring instructions). Drain and drizzle with lime or lemon juice and chopped cilantro. Set aside.
- Meanwhile, combine all ingredients for the chicken seasoning in a bowl.
- Season the chick thighs on all sides. In a skillet, heat 1 tbsp oil. Once hot, cook the chicken thighs until fully cooked, flipping halfway through cooking. Remove from burner and cover chicken to keep warm.
- In a skillet, sauté corn with 1 tbsp butter.
- Chop romaine, onion, cheese, and tomatoes and place on the side.
- Cut the chicken into cubes.
- In a bowl, add the rice, chicken, and desired toppings.
Notes: You can make a breakfast option with scrambled eggs and burrito ingredients, or make it a burrito with a corn, flour, or gluten free tortilla.
Ingredients:
- 3 large slices of bread (slices should have plenty of surface area)
- 1 ripe medium-sized avocado
- 1 tub of hummus
Additional toppings:
- 1 baby cucumber
- 1 large mushroom
- 1 small radish
- 1 green onion
- 1 small bell pepper
- 5 grape tomatoes
- 1/4 yellow onion
- Handful of fresh basil leaves
- Handful of fresh spinach
- Handful of micro greens
- Handful of alfalfa sprouts
- 1/4 tsp poppy seeds
- 1/8 cayenne pepper
- 1/8 tsp black pepper
Steps:
- Thoroughly rinse all fresh veggies. Set aside micro greens and/or alfalfa sprouts (they do not need to be cut).
- Chop other veggies individually and set aside. Chopping instructions:
- Cucumber and radish: slice horizontally into thin circles
- Mushroom and tomatoes: slice vertically, each into 3 segments
- Bell pepper: remove center and slice into strips
- Yellow onion: dice into small cubes
- Green onion and cilantro: chop into fine segments
- Spinach and basil: remove stems
- Avocado: slice into 1/4 inch strips, peel outer shell, and remove pit
- Once veggies are chopped and sorted, toast bread slices until slightly golden brown. The ingredients will be layered on top of toast.
Garden-Fresh Avocado Toast:
- Mash avocado slices until they lose their shape. Consistency should be lumpy.
- Spread mashed avocado on toast to coat the surface.
- Add thin layer of hummus on top of avocado.
- Lay basil leaves flat on top of hummus, gently press until they stick.
- Layer cucumber slices over basil leaves.
- Place tomato slices on top of cucumber slices.
- Sprinkle with poppy seeds.
- Garnish with mirco greens.
Hot and Zesty Avocado Toast
- Spread thin layer of hummus on toast to coat the surface.
- Lay basil leaves flat on top of hummus, gently press until they stick.
- Layer radish slices over basil leaves.
- Place avocado slices on top of spinach leaves.
- Scatter chopped cilantro, yellow onion, and green onion on top of avocado.
- Sprinkle with cayenne pepper and black pepper.
Happy Face Avocado Toast
- Face - spread thin layer of hummus on toast to coat the surface.
- Eyes - place 2 slices of baby cucumber on upper part of toast.
- Pupils - place 2 halved baby tomatoes on each cucumber slice.
- Nose - place 1 mushroom slice in center of toast.
- Mouth - place curved bell pepper slices in semi-circle under mushroom.
- Ears - position 1 slice of avocado on each side of toast, curved end facing out.
- Hair - use alfalfa sprouts to give the face your favorite hairstyle.
- Freckles - lightly sprinkle poppy seeds on each side of the mushroom.
Pro Tips:
- Substitute, omit, or add any toppings.
- Chop and prepare veggies before toasting bread for maximum freshness.
- Layer dry veggies before tomato to avoid soggy bread.
- Use leftover veggies in a stir fry for dinner!
Check out our cooking video with Misha Arnold for step-by-step directions on how to prepare fancy avocado toast.
Equipment needed: 10-12 inch skillet, rice cooker or small pot, spatula, small bowl, and a fork
Ingredients:
- 1 cup white rice
- 2 cups water
- 10-12 oz bag frozen vegetables of your choice
- Soy sauce
- 1 tbsp vegetable oil
- 1-2 eggs
- Salt
- Pepper
- Garlic powder
- Onion powder
- Sesame oil
Steps:
- Rinse 1 cup of white rice until water runs clear
- Pour rice into the pot or rice cooker, pour two cups of water, bring to boil and then reduce the heat and let gently bubble until water has disappeared, about 17 minutes.
- While the rice is cooking, crack your eggs into a bowl and add a little bit of water, salt, and pepper. Scramble with a for until the yolk and eggs whites are completely mixed.
- When your rice is just about done, add 1 tablespoon of vegetable oil to a skillet and let heat.
- Pour scrambled eggs to skillet and cook to a soft scramble*.
- Once rice is cooked, add to skillet.
- Add soy sauce to taste, causing the rice to become a color close to light brown sugar.
- Add in the frozen vegetables.
- Add garlic powder, onion powder, and sesame oil to taste.
- Allow all ingredients to cook together until some of the rice gets a little crispy and browned.
- Scoop into a bowl and enjoy!
*You can also add in any protein you want! Chicken, beef, shrimp, etc. OR you can remove the eggs to make it vegan!
Equipment needed: stock pot, colander, measuring spoons
Ingredients:
- 1 Green Onion
- 1 Package of Pasta Noodles, your preference
- 1 tbs Soy Sauce
- 1 tbs Oyster Sauce
- 1 tbs Butter
- 3 tbs garlic
Steps:
- Boil noodles in a pot of water to your preferred taste with salt.
- Chop green onions finely
- After the noodles are boiled, cool under cold water, and set aside.
- Add butter and garlic to your now empty pasta pot.
- Sautee for a minutes then add the noodles back.
- Stir to unclump the noodles.
- Add soy sauce and oyster sauce to the noodles. Add more to preferrence.
- Plate noodles and add green onions on top.
Check out our cooking video with Jewelia Fletcher for step-by-step directions on how to prepare Garlic Noodles.
Gazpacho is a cold soup that originated in Andalucia, Spain. Make in advance so the gazpacho can chill for at least 2 hours before serving.
Yields approximately 4 servings.
Equipment needed: blender, cutting board, knife, measuring spoons and cups
Ingredients:
- 2.5 lbs of ripe Tomatoes (about 4 large or 9 small)
- 1 small Cucumber
- ½ Red Onion
- 1 Bell Pepper (preferably red)
- ¼ cup fresh Basil leaves
- 2-3 cloves of minced garlic
- 2 tablespoons Red Wine or Sherry vinegar
- ¼ cup extra virgin Olive oil
- 1 teaspoon Salt
- Dash of Black Pepper
- ½-1 whole Avocado
Steps:
- Begin by coring and chopping tomatoes into 1 inch chunks and placing in the blender.
- Peel and seed cucumber cutting into chunks and add to the blender.
- Cut onion and bell pepper into chunks and add to the blender.
- Add basil, garlic, vinegar, olive oil and salt and pepper to taste.
- Fasten the lid and blend for 20-30 seconds until the contents start to liquify.
- Stop and add scooped out chunks of avocado and pulse blender again to desired consistency.
- Chill for a few hours, serve in bowls, add garnish of fresh basil and enjoy!
Notes: If you prefer a chunky style gazpacho, you can reserve back half of the tomato, cucumber, onion and bell pepper to finely chop and add once the base is blended. You can add cooked and cooled shrimp or pieces of fish for protein and texture.
Gazpacho can be served with bread or crackers, as you would a hot soup. Side dishes might be items such as hard-boiled eggs, cheeses, meat or tofu/tempeh skewers, salad, nuts or any accompaniments of your choosing.
Yogurt is cultured milk with some bacterial strains like lactobacillus bulgaricus, streptococcus thermophilus, & lactobacillus acidophilus. Greek yogurt is just regular yogurt with some of the liquid "whey" strained out.
Equipment needed: Cooking pot, whisk or spoon, thermometer that reads up to 180 degrees, plastic tub with lid, boxes large enough to hold tub, clean bath towel, colander or strainer, large bowl to fit colander or strainer, paper towels, 1/2 gallon tub to hold final product
Duration: Entire process takes about 2-3 days.
Ingredients:
- 1 gallon of whole, 2%, 1%, or non-fat cow milk (Pasteurized, not ultra-pasteurized)
- 2-3 tbsp dry powdered milk
- 2 tbsp yogurt from previous batch
Steps:
- Pour liquid milk into pot, whisk in powdered milk.
- Heat milk over medium heat.
- Monitor temperature until it reaches 180°F. Do not let go above 180°F. (~20 min)
- Turn off heat.
- Monitor temperature until it reaches 120°F. (~60 min).
- Scrape skin off of the top.
- Slowly whisk or stir in yogurt from previous batch until there are no lumps. Don’t scrape sides or bottom.
- Pour mixture into sterilized plastic tub(s), close lids tightly.
- Place tubs into large boxes, tuck towels around tubs on bottom sides and top.
- Leave alone for 12 - 24 hours.
Make Greek:
- Place paper towel into colander/strainer in a bowl.
- Pour about 2 - 4 cups of cold yogurt into this strainer.
- Place bowl in your fridge for 8 - 12 hours (dump or save liquid half way through and at end - can be used to boil pasta).
- Transfer Greek yogurt to air-tight tub and store in fridge.
Toppings: add fresh fruit, sliced almonds, granola, or anything else you would like.
This dish is a favorite in Okinawa, Japan’s southernmost prefecture. A diverse and expansive archipelago, Okinawa (also known as the Ryukyu Islands), has long been at the crossroads of many East Asian cultures and histories.
The following ingredients are all inexpensive and can be found in most markets. This recipe, adapted from Edamoto Nahomi’s Okinawan Meals (2009) and few others, can be made with sliced pork belly, though I prefer using canned Spam, which is the preferred ingredient among many Okinawan eaters. You can leave out the meat altogether, use more tofu, add another egg, or simply keep it vegetarian.
Equipment Needed: Knife and skillet
Ingredients:
-
3-4 goya (AKA Indian bittermelon), about 2 cups when sliced
-
100 grams of sliced pork belly OR 1/2 can of Spam
-
1 container firm tofu
-
1 egg
-
1 medium yellow onion
-
Salt
-
Pepper
-
Vegetable oil (whatever you have)
-
Cooked short-grain sticky rice
Directions:
- Cut the tofu into 6-8 big squares. Cut onion into slices. Set aside.
- Cut the goya in half lengthwise and remove the seeds. Slice the goya in quarter inch pieces and place in a bowl of water to soak.
- Cut the Spam into small cubes, about ½ inch squared (don’t worry too much about the dimensions)
- In a frying pan or wok, heat a little vegetable oil over medium heat and add the cut Spam. gently turn the Spam so that all sides turn a little brown and crispy. Remove the Spam from the pan and set aside.
- If necessary, add a little more oil to the pan and fry the onion until translucent. Drain goya and add to pan and cook until tender but still a vibrant green color. Add salt and pepper to taste during this process.
- Crack an egg or two into the pan and cook with the veggies until thoroughly cooked.
- Add the tofu to the pan and fry gently until tofu is slightly browned. Try not to break the tofu too much.
- Add the cooked Spam back to the pan, heat gently, and serve with cooked short-grain rice.
Check out our cooking video with Dustin Wright for step-by-step directions on how to cook Goyu Champuruu.
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This is a healthy spin on classic chicken salad. This creamy, full of flavor recipe can be used on sandwiches, salads, wraps, and so much more.
Yields approximately 4 servings.
Equipment Needed: tall cooking pot, cutting board, knife, mixing bowls, measuring cups and spoons
Ingredients:
- 1 lb chicken breasts
- 1 cup grapes, halved
- 1/2 cup celery, chopped
- 1/4 cup nonfat plan greek yogurt
- 2 tsp dijon mustard
- 1/2 tbsp lemon juice
Steps:
- Place the chicken breast in a large pot and cover it with water so there is an inch of water above the chicken. Add any seasoning you like to the water.
- Bring to a boil and then turn down to a simmer.
- Cover and cook for 5 minutes.
- Turn off the heat and let the chicken continue to cook in the water for 15 minutes. Do not open the lid until the end of the cooking process.
- While chicken is cooking, chop the grapes and celery.
- Make dressing by combining yogurt, mustard, and lemon juice.
- Shredded chicken and combine with dressing, grapes, and celery.
Ingredients:
- 3/4 cup extra virgin olive oil
- 3 tbsp balsamic vinegar
- 1/4 stone ground or Dijon mustard
- 1 clove garlic, minced
- 2 tbsp tamari or soy sauce
- 1 tbsp honey
- juice of 1/4 of a lemon
- salt and pepper to taste
Salad Ingredients:
- Crisp greens like romaine lettuce
- Roasted vegetables (brussel sprouts, sweet potatoes, carrots, red bell pepper, etc.)
- Feta or goat cheese
- Toasted walnuts or pumpkin seeds
- A protein: grilled chicken, steak, hard boiled eggs (optional)
- Add Holly's dressing or any of your choosing
Equipment: Cutting board and knife, larger skillet or pot with lid, medium sized saucepan (heavy bottom preferred), wooden spoon or preferred cooking utensil, whisk, measuring cup and spoons
Ingredients:
For the Celery:
- 2 pounds celery
- 1/4 cup extra virgin olive oil (if making vegan, increase to make up for not using pancetta)
- 1 or 2 onions sliced very thin
- 3 cloves of garlic, diced small or grated
- Up to 2/3 pancetta or bacon, cut into strips (optional, increase olive oil if not using)
- 1 can (12-ounces) diced plum tomatoes, with their juices
- Salt
- Freshly ground black pepper, red pepper flakes if you like a little more spice
For the polenta:
- 4 cups water
- 1 1/4 cup cornmeal (I've found that really any works, so get what's available)
- 1/2 teaspoon salt
- 2 tablespoons butter (if making vegan: sub equal amounts of your favorite vegan butter margarine. If you are margarine averse, olive oil may work, but I have never tried it in this application)
To serve:
- 1/3 cup grated parmesan cheese (if making vegan: sub vegan parm or omit)
Steps:
1. Start by prepping your vegetables and protein! Slice your onions as thin as you can get. Wash and prep your celery by detaching the stalks from the base and cut off any leafy tops (they are good in a salad!)
2. Prep your garlic by either dicing it as small as you can get it or if you have a microplane grater, grating the cloves into a fine paste.
3. If you plan on using pancetta, cut that up now into small strips or even dice if you can manage it.
4. Put the oil and onion in your skillet, and turn on the heat to medium. Cook and stir the onion until it wilts completely and becomes colored a light gold.
If using pancetta/bacon: add it to the pan and cook until the fat in the meat loses its flat, white color and starts to become translucent. Add the garlic and cook, stirring until fragrant (30ish seconds).
If making this vegan: add your garlic and cook, stirring until fragrant (30ish seconds).
5. Add the tomatoes with their juices, the celery, salt, and pepper(s), and toss thoroughly to coat well. Adjust heat to cook at a steady simmer (small, regular bubbles), and put a cover on the pan. After 15 minutes check the celery, cooking it until it feels tender when prodded with a fork. The longer you cook them, the softer and sweeter they will become.
6. If it starts to get dry or look like its going to burn, add 2-3 tablespoons of liquid at a time (water, extra tomato juice, broth, or wine are all good options). You want it a bit brothy so the polenta has something to soak up.
7. Once the celery is cooking and starting to get nice and soft, get on the polenta. Bring 4 cups of water to a boil in your saucepan.
8. VERY SLOWLY drizzle the cornmeal into the boiling water while whisking continuously to prevent the polenta from becoming lumpy.
This is where having a heavy bottom pan helps, so you can use both your hands for pouring and whisking.
If you don't have a heavy bottom pan, try sprinkling a little of the cornmeal into the water, whisk whisk whisk until that bit is incorporated. Repeat until all cornmeal is in the water.
9. Add salt and turn your heat to low.
10. Continue to whisk until it turns thick. At this point it's easier to switch to a wooden spoon. Stir frequently until it pulls away from the sides of the pan (5-10 minutes). At this point, taste the polenta and put spoonfuls on a plate, let it cool, then taste again.
If it taste cooked, adjust seasonings (more salt? black pepper? garlic powder? all three?). Stir and turn off the heat and cover so it keeps warm while your celery finishes. Note: If it begins to harden before you're ready to eat, whisk in a bit more water and re-heat over low, until it's smooth again.
If it still tastes a little raw, keep cooking and stirring. You can add a little warm water to the polenta to thin it our at this point to help with the cooking.
11. When your celery is cooked to the done-ness that tastes good to you (at least 15 minutes, but I will cook mine 30-45 sometimes -- it only gets more tender and tasty the longer you can cook it) begin to plate!
Scoop equal portions of polenta into bowls, dot with bits of butter.
Top polenta with braised celery -- make sure to get the broth in there.
Sprinkle parmesan over the celery. Eat!
Notes: This is filling and great on its own, but I love to eat it with crusty bread and maybe a simple green salad. Leftover celery is great stirred into fancy scrambled eggs, or pasta or cooked down a bit more to make a fancy toast. Any leftover polenta will firm up a lot, shape it and store into a slice-able loaves and refrigerate. Firm polenta sliced and fried is excellent.
Adapted from Marcella Hazan's Essentials of Italian Cooking and Jeanne Lemlin's Vegetarian Pleasures
Check out our cooking video with Kara Skinner for step-by-step directions on how to prepare Italian Braised Celery and Polenta.
Ingredients:
- 1-2 tbsp olive oil
- 1 onion, diced
- 2 peppers, diced
- 4 garlic cloves, diced
- 1 teaspoon ginger
- 2/3 cup uncooked rice or 1 1/2 cups cooked rice
- 15 oz. black beans, drained and rinsed
- 2 teaspoons salt
- 2 scallions, diced
- 1/4 cup cilantro
- 1/2 - 1 cup kimchi with juices
- 1 tbsp gochujang paste
- 1/2 - 1 cup shredded sharp cheese (sharp cheddar, mozzarella, or a vegan alternative)
- 4 - 6 tortillas
Optional garnish: hot sauce, sour cream, and fresh cilantro
Steps:- If using uncooked rice, add rice with water per cooking instructions and a little salt. Bring to boil, then cover, turn to low heat, and let simmer, covered for 15 minutes.
- Dice onion, peppers, scallions, and cilantro.
- In a large skillet, add olive oil over medium heat. Add onions and diced peppers and cook until shimmering, about 5 minutes. Add garlic and saute until soft, about 3 more minutes.
- Add ginger, scallions, salt pepper, and gochujang, and stir until scallions are tender, about 3 minutes.
- Start with a small amount of gochujang and taste. If more heat is desired, slowly add more, continuing to stir to fully incorporate.
- Dice kimchi into smaller pieces if segments are large. Add diced kimchi and plenty of juices to the skillet. Stir.
- Rinse black beans.
- Turn heat down to low and add cooked rice and black beans. Stir.
- Add shredded cheese and cilantro.
- Taste and adjust as needed, adding additional salt, gochujang, ginger, or kimchi juice as desired.
- Heat tortillas in a separate skillet or the microwave.
- Fold mixture into tortilla and enjoy!
Check out our cooking video with Ashley Ramsden for step-by-step directions on how to prepare Kimchi Burritos.
Lemon pepper salmon in the oven is an easy, delicious way to a 30-minute healthy weeknight dinner.
Equipment Needed: Skillet, broiler pan, stockpot with colander, cutting board, knife, aluminum foil, and measuring cups
Ingredients:
- Salmon Filet
- 2 cups rice, basmati preferred
- Head of broccoli
- Fresh or frozen green beans
- Lemon Pepper seasoning
- Non-stick spray or oil olive
Steps:
- Wash your rice, then place in a rice cooker or start cooking on stove top. The rice will take the longest to cook, so you will want to start this first to have everything ready around the same time.
- Wash the salmon. If your salmon has skin, flip the salmon skin up. Start at a corner of the fish and pull the skin away from the meat, which should peel off fairly easy. Feel free to skip removing the skin prior to cooking, as you will have the option to remove the skin during the cooking process.
- Start the broiler on your oven. If you have a large piece of salmon, cut the pieces into portion serving sizes. Then sprinkle with lemon pepper or seasoning of your choice.
- Wash the green beans and broccoli, then cut the broccoli into pieces roughly the same size. Add water to your stockpot and bring to a boil.
- Once your rice is 10 minutes from being done. Add the broccoli to stock pot and salmon to the oven. Cook for 10 minutes, flip salmon halfway through cooking, and then remove everything from heat.
- If you didn't remove the skin, you can remove now, then place salmon back in the oven for a few minutes longer.
- In a skillet, add the green beans and water just to cover the vegetables. Cook for around 7 minutes.
Equipment Needed: Large stock pot, knife
Ingredients:
- 2 tablespoons olive oil
- 2 large chopped onions (2 cups)
- 2 garlic cloves, mince
- 1/2 cup chopped celery (1 large stalk)
- 2 cups peeled chopped sweet potatoes
- 3 cups vegetable broth
- 1 bay leaf
- 2 teaspoons paprika
- 1 teaspoon turmeric
- 1 teaspoon dried basil
- 1 dash cinnamon
- Dash cayenne pepper, to taste (optional)
- 1 cup chopped tomato (fresh or canned)
- 3/4 cup chopped green pepper (1 large)
- 1 1/2 cups cooked chickpeas
- 1 tablespoon soy sauce or tamari or liquid aminos
Directions:
- Heat oil in large pot, and sauté onion, garlic, celery and potato for about 5 minutes.
- Add broth, bay leaf, and spices, bring to a boil, reduce heat and simmer (covered) 15minutes.
Check out our cooking video with Jacinto Salazar for step-by-step directions on how to prepare Moosewood Soup.
No-bake cookies are ready in no time! The ingredient are in most student pantries and are easy to make as a treat.
Yields: approximately 3 dozen cookies
Equipment Needed: Stock pot, spoon, measuring cups and spoons, and parchment paper
Ingredients:
- 3 cups sugar
- 3 tbsp cocoa
- 1 tsp vanilla
- 1 stick butter
- Dash salt
- 1/2 milk
- 1/2 c chunky peanut butter
- 3-4 cups oatmeal, rolled oats preferred
Steps:
- Mix sugar and cocoa in a medium pot until all of the lumps of the cocoa are gone. (Not on stove)
- Add milk and butter. Now place it on the stove.
- Bring to full rolling boil over medium heat stirring constantly.
- Boil for one minute, timed.
- Add vanilla, salt, and peanut butter stirring until peanut butter is totally melted.
- Slowly add oatmeal. Add three cups, if too runny to make drop cookies, add small amounts of oatmeal until thicker. They will dry out some as they cool, do don't add too many oats.
- Drop tablespoons sized cookies onto parchment paper.
- Let cool.
Equipment: pie pan, whisk, measuring cups and spoons
Ingredients:
- 1 - 9 inch pre-made pie crust (store bough frozen or make your own)
- 8 ounces cherry tomatoes
- 2 teaspoons olive oil
- 1/4 teaspoon salt
- 6 large eggs
- 1 cup whole milk (or less)
- 3/4 cup heavy cream or milk
- 3/4 teaspoon salt
- 1/4 cup basil chiffonade
- 1/4 cup Parmesan Cheese, finely grated
- 4 ounces goat cheese
Steps:
- Preheat the oven to 350°F. In a bowl, toss the tomatoes with the olive oil and 1/4 teaspoon salt. Spread onto a parchment-lined baking sheet and bake for 10-15 minutes, until the tomatoes are puffy and lightly browned. (Can be made up to 3 days ahead. Store in a covered container in the refrigerator.)
- Meanwhile, in a large bowl whisk together the eggs, milk, cream and 3/4 teaspoon salt until frothy. Mix in the basil and half the Parmesan cheese. Scatter half the tomatoes and half the goat cheese, crumbled, over the bottom of the quiche pan. Pour in the egg custard. (You may have a little custard left over, depending on how much the sides of your dough slumped during baking.) Scatter the remaining tomatoes and crumble the remaining goat cheese around the custard. Scatter the remaining Parmesan cheese evenly over the top.
- Bake for 45-50 minutes, or until the center is set, but still a little jiggly. If the crust starts to brown too much during baking, wrap foil around the edges of the pan to protect it. Let the quiche cool for at least 15 minutes before serving.
Vegan Option:
Blend together until smooth:
- 14- ounce block firm tofu (drained)
- 2 tablespoons unsweetened almond milk
- 2 tablespoons nutritional yeast
- 1/4 teaspoon onion powder
- 1/4 teaspoon turmeric
- 3/4 teaspoon salt
Substitution for goat cheese and parmesan cheese toppings:
Sauté in skillet for 3-4 minutes:
- 1 tablespoon olive oil / splash of veggie broth
- 2 garlic cloves, minced
- 1 cup chopped mushrooms
- 1 cup chopped baby spinach (add after 3 minutes and cook until wilted)
→ Use this mixture instead of cheese when scattering toppings on the custard
Check out our cooking video with Joanna Snawder-Manzo for step-by-step directions on how to prepare Roasted Tomoto and Goat Cheese Quiche.
Easily Shrimp Pesto Pasta will be ready in 20 minutes or less!
Equipment needed: Stock pot, skillet, colander, spoon to stir
Ingredients:
- 12-15 Shrimp (raw or already cooked)
- 3-4 Tablespoons Pesto or more to taste
- Pasta, spaghetti or penne preferred
- Shredded parmesan (optional)
- Veggies, based on pasta you use
- Optional seasonings - onion powder, salt, pepper, and/or Italian seasoning
Steps:
- Boil water for pasta.
- Clean shrimp. Whether you are using already cooked or raw, you will want to make sure they are unshelled or tail on only.
- Add pasta to water. Look on the box for cook time, then set timer.
- Cook shrimp on medium or medium/high heat in a skillet for a few minutes on each side. Shrimp does not take long to cook, make sure it turns orange/pink when fully cooked.
- Drain pasta.
- Add pesto, shrimp, and pasta in the same pot or in the skillet.
- Turn off heat, stir, and plate.
Check out our cooking video with Cece Chavez for step-by-step directions on how to prepare Shrimp Pesto Pasta.
This is a spicy vermicelli soup, popular across Southeast Asia. There are 2 ways to make this dish, check it out!
Equipment needed: 2 medium size pots, skillet, measuring spoons, colander, knife,
Additional equipment for option 2: Cheese Cloth, Mortar
Ingredients:
For option 1 (easy way):
- Canned Maesri Thai Red Curry Paste
- May Ploy Red Curry Paste
- Shrimp Paste with Soybean (any brand)
- Rotisserie Chicken or your choice of protein. This dish is versatile with red meat, seafood, vegetarian, etc.
- Chicken or Vegetable Broth
- Vermicelli Noodles
- Canned Coconut Milk
- Garlic
- Canned Quail eggs
- Canned Bamboo
For option 2 (more time consuming):
- Canned Maesri Thai Red Curry Paste
- May Ploy Red Curry Paste
- Shrimp Paste with Soybean (any brand)
- Chicken, preferably thigh and drumstick
- Coriander seeds
- Black Pepper Corn
- Lemongrass
- Green Onion
- Ginger
- Vermicelli Noodles
- Canned Coconut Milk
- Garlic
- Canned Quail Eggs
- Canned Bamboo
Optional Garnishes: Cabbage, Cilantro, Lime
Steps:
Steps 1-3 are used in both cooking options:
- In a medium size pot, add water and bring to boil. Add vermicelli noodles, stir regularly to prevent sticking to the bottom.
- Cook vermicelli noodles for 10-15 minutes, until soft. Shock with cold water to stop cooking process.
- Remove noodles from pot, allow to drain into a colander to dry.
Option 1: Preparing the broth
-
In a separate medium size pot, fill the pot with broth halfway. Do not fill the pot all the way, because you are going to add other ingredients and don't want it to overflow.
-
Turn on the stove and let broth come to a boil.
Option 2: Preparing Chicken Broth from Scratch
-
Add raw chicken and fill medium size pot halfway with water. Avoid overfilling the pot.
-
In a mortar, add garlic, tsp. coriander seeds, tsp. black peppercorns, slice or two of ginger. Smash until it becomes a paste, then add to a piece of cheesecloth, tie and drop it into the pot with chicken and water.
Add whole stem of green onion and one prepared stalk of lemongrass into medium size pot with chicken, water, and paste.
Let boil until chicken is cooked thoroughly. Remove lemongrass and cheesecloth. Turn heat to low.
Steps 6-12 are used in both cooking options: - While your pot of broth is doing its thing, start prepping your other ingredients. Get your skillet ready. Mince garlic, shred rotisserie chicken or choice of protein, then open and drain bamboo shoots.
- Start your skillet on medium to high heat.
- Add a little oil to the pan.
-
- Throw in your minced garlic and cook until golden brown.
- Add shredded chicken or choice of protein. (If using raw, cook thoroughly).
- Add canned bamboo shoots.
- Add a whole can of Canned Maesri Thai Red Curry paste.
- Add 1/4 of the May Ploy Red Curry paste bag.
- Add a spoonful of the shrimp paste.
-
- Mix all ingredients in the heated skillet until everything comes together and the paste coats all the ingredients.
- Pour the contents of the skillet into the pot of broth. Be careful no to overflow the pot!
- Stir the mixture so that everything combines. Then add the coconut milk, if you want creamier/thicker curry, then add more coconut milk. Bring the pot back to a boil.
- Add quail eggs and let it simmer for 5 minutes. Taste to adjust your salt content.
- Prep your extra garnishes. Chop the cilantro, thinly slice the cabbage, and wedge the lime.
- Add cooked vermicelli noodles to your bowl, then add the curry broth, and finish with garnishes. EAT!
Check out our cooking video with Sabrina Lee for step-by-step directions on how to prepare Southeast Asian Red Curry (Kapoon).
One pot, Spiced Red Lentil Soup is healthy and hearty meal that you can make in 35 minutes or less.
Yields: 6 cups (1.4 L) Prep time: 15 minutes Cook time: 20 minutes
Ingredients:
- 1 tablespoon extra virgin olive oil
- 2 large garlic cloves, minced
- 1 sweet onion, diced
- 3 celery stalks, diced
- 1 bay leaf
- 1 1/2 teaspoons ground cumin
- 2 teaspoons chili powder
- 1/2 teaspoon ground coriander
- 1/2 teaspoon smoked sweet paprika, to taste
- 1/8 teaspoon cayenne pepper, or to taste
- 1 (14-ounce) can diced tomatoes, with juices
- 5 to 6 cups low-sodium vegetable broth, as needed
- 1 cup uncooked red lentils, rinsed and drained
- Fine grain sea salt and pepper, to taste
- 3 handfuls de-stemmed and chopped kale leaves or baby spinach
Steps:
1. In a large pot, sauté the onion and garlic in the oil for about 4 to 5 minutes over medium heat. Add in the celery and sauté for a few minutes more.
2. Stir in the bay leaf and the spices (cumin, chili powder, coriander, paprika, cayenne).
3. Stir in the can of tomatoes (including the juice), broth, and lentils. Bring to a boil, reduce heat, and then simmer, uncovered, for about 20-25 minutes, until lentils are tender and fluffy.
4. Stir in kale or spinach and cook until just wilted. Serve and enjoy! The cooled soup can be stored in an air-tight container in the fridge for 3-5 days, or you can freeze it in a freezer-safe container (leave 1 inch at the top for expansion) for 1 - 2 months.
Eat with crackers or a big hunk of crusty bread!
Variation of this soup with flavors of Indian cuisine.
Yields: 7 cups (1.65L) Prep time: 15 minutes Cook time: 20 minutes
- 1 1/2 tablespoons extra-virgin olive oil
- 2 cups diced onion (1 medium/large)
- 2 large garlic cloves, minced
- 2 teaspoons ground turmeric
- 1 1/2 teaspoon ground cumin
- 1/2 teaspoon cinnamon
- 1/4 teaspoon ground cardamom
- 1 (14-ounces) can diced tomatoes, with juices
- 1 (14-ounces) can full-fat coconut milk*
- 3/4 cup uncooked red lentils, rinsed and drained
- 3 1/2 cups low-sodium vegetable broth
- 1/2 teaspoon fine sea salt, or to taste
- Freshly ground black pepper, to taste (for a kick of heat!)
- 1 (5-ounce) package baby spinach
- 2 teaspoons fresh lime juice, or more to taste
Steps:
- In a large pot, add the oil, onion, and garlic. Add a pinch of salt, stir, and sauté over medium heat for 4 to 5 minutes until the onion softens.
- Stir in the turmeric, cumin, cinnamon, and cardamom until combined. Continue cooking for about 1 minutes, until fragrant.
- Add the diced tomatoes (with juices), an entire can of coconut milk, red lentil, broth, salt, and plenty of pepper. Add red pepper flakes or cayenne, if desired, to taste. Stir to combine. Increase heat to high and bring to a low boil.
- Once it boils, reduce the heat to medium-high, and simmer, uncovered, for about 18 to 22 minutes, until the lentils are fluffy and tender.
- Turn off the heat and stir in the spinach until wilted. Add the lime juice to taste. Taste and add more salt and pepper, if desired. Ladle into bowls and serve with toasted bread and lime wedges.
Check out our cooking video with Joanna Snawder-Manzo for step-by-step directions on how to prepare Spiced Red Lentil Soup.
Ingredients:
- Rice paper
- Rice noodle
- Carrot
- Cucumber
- Romaine lettuce
- Onion
- Butter
- Other veggies of your choice
- Choice of protein:
- Salmon
- Pork (pork belly or pork chop, or your choice of cut)
- Peeled Shrimp
- Tofu
- Oyster sauce
Sauce One:
- Cilantro
- Small peppers
- Fish sauce
- Sweet and sour sauce
- Lime
Sauce Two:
- Peanut butter
- Hoisin sauce
Steps:
- This dish is so versatile that you can marinate the protein and cook them to your liking. For my demonstration, here is how I prepare each protein.
- Pork:
- Marinate
- Half a cup of oyster sauce
- 1/4 cup of fish sauce
- Marinate for 30 minutes or longer
- Pan fry till fully cooked
- Caution: Careful not to burn the pork when cooking since the oyster sauce has sugar in it and sugar burns quickly on a pan if not managing the heat content.
- Marinate
- Shrimp:
- Boil it in water and salt until fully cooked.
- Salmon:
- Pan fry it in butter until fully cooked.
- Pork:
- Directions for preparing veggies:
- Peel and cut carrots into shreds.
- Peel and cut cucumber to thin slices.
- Onion - pan cook them with butter so that it becomes caramelized.
- Peel romaine lettuce leaves.
- Preparing rice noodles:
- Boil water.
- The noodle is already portioned into mini rectangles so take out as many as you would like to use into a bowl.
- Pour water on the rice noodles and make sure it submerges everything.
- Set timer for 1 minute and 15 seconds for the noodle.
- After time is up, blanch the noodles in cold water for 10 seconds.
- Set noodles aside in a colander.
- Preparing sauces:
- Sauce One:
- Crush peppers (using a mortar may be helpful).
- Depending on your spice tolerance, add or reduce pepper to taste.
- Roughly chop cilantro and add mix with the peppers.
- Squeeze half a lime into the sauce.
- Add half a cup of sweet and sour sauce.
- Mix all together!
- Crush peppers (using a mortar may be helpful).
- Sauce Two:
- In a small pot, boil an inch or two of water.
- Once boiled, all two spoonfuls of peanut butter
- The boiling water will help break down the peanut butter.
- Turn heat to low.
- Add two tablespoons of hoisin sauce.
- Turn off heat.
- Mix everything together.
- Disclaimer: If the sauce is too runny, add more peanut butter and hoisin.
- Sauce One:
- Directions to construct the spring roll:
- Dip the rice paper into warm water.
- Make sure it fully covers the rice paper.
- Quickly take the rice paper out.
- Disclaimer: The rice paper may still feel really stiff and hard, but once you start to constructing it, after 30 seconds, it will get soft. Give it time!
- Add your noodles.
- Add your proteins.
- Add your veggies.
- Be creative and enjoy!
- Dip the rice paper into warm water.
Check out our cooking video with Sabrina Lee for step-by-step directions on how to build your own Spring Rolls.
Equipment needed: mixing bowl, measuring spoons and cups, baking dish
Ingredients:
- 1 Sweet potato, mashed and cooled
- 2 Tbsp Maple Syrup
- 1/2 cup Nut Butter of choice, smooth
- 1/2 cup Cocoa Powder
Optional Toppers:
- 1/2 cup chocolate or carob chips
- 1/2 cup nut of choice
Steps:
- Preheat the oven to 350F.
- Line a loaf pan or small square pan with parchment paper.
- Blend all ingredients until smooth.
- Pour batter into the lined pan.
- Top with optional topper(s).
- Bake brownies for 18-20 minutes, or until toothpick comes out clean.
- Allow to cool in the pan completely before slicing.
Check out our cooking video with Dr. Maria Bellimori and Coach Emily Schmit for step-by-step directions on how to prepare Tortilla Soup and Sweet Potato Brownies.
Ingredients:
- 1 jar Green Salsa
- 8oz frozen corn or 1 can of corn, drained
- 1 Zucchini, diced
- 1 Green Chili, seeded and chopped
- 1/2 Red Pepper, diced
- 1 Onion, diced
- Garlic, minced (to taste 2, 3, 4 cloves)
- 32 oz Vegetable Stock
- 1-2 limes, juiced
- 1/4 cup Cilantro, chopped
- 1 Tbsp Cumin
- 2 Tbsp oil of choice
- Tortilla Chips!
Protein Choices:
- Black Beans (rinsed and drained, if canned)
- Shredded Chickens
- Shredded Pork
- Meat Replacement (add as a topper!)
Optional Spices: Jalapeno pepper (seeded and chopped), 1 bay leaf, lime zest, onion powder
Optional Toppers: chopped cilantro, lime wedges, shredded jack cheese, crumbled cotija, avocado
Steps:
- Add peppers and onion to stock pot with oil and brown, cook for about 5 minutes.
- Add vegetable broth, bay leaf, garlic, jalapeno (if using) and jar of green salsa.
- Bring to a boil and then reduce to a simmer for around 5 minutes.
- Add beans, zucchini, corn. Simmer 5-10 minutes.
- Turn off heat and add lime zest, lime juice, and 1/4 cup chopped cilantro.
Check out our cooking video with Dr. Maria Bellimori and Coach Emily Schmit for step-by-step directions on how to prepare Tortilla Soup and Sweet Potato Brownies.
Equipment needed: Large nonstick pan, baking sheet, parchment paper, measuring cups and spoons, spoon for stirring, bowls
Ingredients:
For the quinoa:
- 1 cup tri-color quinoa
- 2 cups low-sodium vegetable broth
- 2 teaspoons Italian seasoning
- 2 teaspoon garlic powder
- 1 teaspoon ground cumin
- 1/2 teaspoon black pepper
For the stir-fry:
- 1/2 yellow onion
- 6 garlic cloves
- 1 cup low-sodium vegetable broth
- 4 roma tomatoes
- 1 package frozen veggies (California blend)
- 1/2 cup frozen peas
- 1 block medium-firm tofu
- 3 tablespoons tomato paste
- 2 tablespoons nutritional yeast
- 2 tablespoons Italian seasoning
- 1 tablespoon garlic powder
- 1 tablespoon onion powder
- 2 teaspoon black pepper
- 1 teaspoon red pepper flakes
Steps:
- Pre-heat oven to 425 degrees.
- Dice yellow onion and add to large nonstick pan on medium heat.
- Once onion begin to brown, pour 1/4 cup veggie broth into pan.
- Chop garlic and 2 tomatoes, then add to pan. Stir occasionally.
- Cut tofu into rectangles (about 1 inch long and 0.4 inch wide)
- Lay tofu pieces flat on parchment paper lined baking sheet.
- Add tofu to oven and cook for 20 minutes.
- Add 1 cup dry quinoa to rice cooker with vegetable broth and seasonings.
- Stir quinoa, cover, and turn on rice cooker.
- Add frozen California blend to pan with onion, garlic, and tomatoes mixture. Add spices, tomato paste, and other 2 tomatoes (chopped) to mixture.
- Add remainder of vegetable broth and stir.
- Cover pan with lid and cook for approximately 20 minutes, stirring occasionally.
- Remove tofu from oven, flip pieces, and place back in the oven for 5-10minutes.
- When tofu is golden brown, remove from oven and add to stir-fry with peas.
- Stir, cover, and cook for 5 minutes.
- Turn off rice cooker, fluff quinoa with spoon, and scoop into bowls.
- Pour stir-fry mixture into bowl with quinoa.
Optional: Garnish with green onion or add extra spices to taste.
Check out our cooking video with Misha Arnold for step-by-step directions on how to prepare Tri-color Quinoa with Veggie Stir-Fry.
Equipment needed: 2 medium sized pans (could do with one, it will just take longer), knife, cutting board, bowl and whisk
Serves 2
Ingredients:
- 4 eggs, beaten
- 2-3 red potatoes, washed, leave skin on
- 1 cup fresh spinach
- 1/2 cup red bell pepper, chopped
- 1/2 cup onion (red or yellow), chopped
- 1/3 cup shredded cheddar cheese (optional)
- 1/4 cup canola or vegetable oil for frying potatoes
- Salt and Pepper to taste
- Green onion tops (optional)
Steps:
1. Wash and prep all vegetables. Cut the potatoes into small cubes.
2. Heat the oil in a frying pan over medium heat. Add potatoes and do not stir for a couple minutes (let the potatoes brown!). Stir occasionally while you are preparing the scrambles.
3. While the potatoes are cooking, beat eggs in a bowl, adding all desired seasonings.
4. Heat a second pan on medium heat, and add about a tablespoon of oil. Add peppers and onions and cook for 2-3 minutes, stirring occasionally, until onions are translucent.
5. Add spinach, and cook all the vegetables together until the spinach is just wilted.
6. Pour your egg mixture into the pan and sprinkle with cheese, if desired.
8. While the cheese is melting, stir the potatoes. They are done when you can easily pierce them with a fork. Season with salt, pepper, or seasoning salt. Add green onions to the pan and combine.
Substitutions:
- Use any veggies you like! Add or substitute mushrooms, broccoli, zucchini, or what is in season!
- Add fresh garlic to your onion and pepper mixture or garlic powder to your eggs.
- Substitute vegan cheese or tofu for the eggs!
Check out our cooking video with Lisa Leininger for step-by-step directions on how to prepare a Veggie Scramble and Country Potatoes.
Rainbow Wraps
Ingredients:
- Large whole wheat tortillas
- Hummus
- Red bell pepper strips
- Carrot strips
- Yellow bell pepper strips
- Fresh spinach leaves
- Avocado strips
- Cucumber strips
- Shredded cabbage
Steps:
- Lay tortilla flat on a large piece of tinfoil
- Spread hummus across tortilla until evenly coated
- Lay each selected veggie on the tortilla side-by-side in rainbow order
- Roll tortilla into burrito. tucking in sides halfway though
- Wrap tinfoil around wrap
One-Pot Pasta
Equipment: Large pot with lid, strainer, stirring/serving spoon, meal-prep containers
Ingredients:
- Box of your favorite whole wheat pasta (works best with penne or rotini)
- 2 cans unsalted diced tomatoes
- 1 can tomato paste
- 5 generous handfuls of raw spinach
- 2 cups frozen peas
- 2-3 tbsp garlic powder
- 2-3 tbsp onion powder
- 2-3 tbsp nutritional yeast
- 2-3 tbsp Italian seasoning
Steps:
- Boil water in large pot (larger than you think you need)
- Add one box of pasta
- Cook on high until pasta is "al dente" (7-10 minutes), stirring occasionally
- Strain pasta (do not rinse), place empty pot back on the stove, turn heat to medium
- Pour both cans of tomatoes into the pot and stir
- Add full can of tomato paste and stir thoroughly (paste will be thick)
- Pour pasta back into the pot and stir
- Add all spices and stir
- Add spinach and stir
- Put lid on pot and cook on medium-high until spinach begins to wilt (3-5 minutes)
- Add frozen peas and stir
- Put lid back on pot and cook on medium-high until peas are warm (3-5 minutes)
- Stir and serve! Eat right away and/or scoop mixture into tupperwave containers.
- Stays fresh in the refrigerator for up to a week!
Pro-tips:
- Buy large containers of spice! They are versatile kitchen staples and last a long time.
- Do not rinse the pasta when adding sauce right away. The starch helps bind sauce to pasta.
- Cover veggie mixture with lid to retain more vitamins and minerals.
- Whole wheat pasta takes longer to cook than white pasta. Cook until it reaches your desired consistency, regardless of what the box says.
Check out our cooking video with Misha Arnold for step-by-step directions on how to prepare Rainbow Wraps and One-Pot Pasta.