crown heights eat healthy/eat local recipe book

8/9/2019 Crown Heights Eat Healthy/Eat Local Recipe Book

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Crown HeightsEat Healthy/Eat Local

Recipe Book

Featuring healthy recipes from our community

June 26, 2010Crown Heights Community Mediation Center

Leadership Training Institute


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Crown Heights Eat Healthy/Eat Local Recipes

Please enjoy this collection of recipes gathered by the Crown Heights Community MediationCenters Leadership Training Institute (LTI) class of 2010. These healthy recipes were submitted byCrown Heights residents and the organizations that participated in the 2010 Eat Healthy/EatLocal FoodFair.

BREAKFASTGluten Free Breakfast Bars, submitted by Veronica Nero, LTI Member . . . . . . . . . . . . . . . . . . . . 2Crunchy Bananas, submitted by Cornell University Cooperative Extension . . . . . . . . . . . . . . . . . . 3

SNACKS AND SIDESSalad Beans with Lime Juice, submitted by Judy Richardson, LTI Member. . . . . . . . . . . . . . . . . . .4Greek Orzo Salad, submitted by Rachel Levy, CHCMC and Avodah Corps Member. . . . . . . . . . . .5Early Summer Potato Salad, submitted by June Russell, Greenmarket. . . . . . . . . . . . . . . . . . . . . . . 6Confetti Bean Salsa, submitted by Cornell University Cooperative Extension . . . . . . . . . . . . . . . . 7

Tuna-Carrot Spread, Submitted by the Cornell University Cooperative Extension . . . . . . . . . . . . . 8Mini Veggie Pizza, submitted by the Cornell University Cooperative Extension . . . . . . . . . . . . . . 9

DINNERBaked Chicken with Caramelized Shallots, submitted by Carol Hauge, LTI member. . . . . . . . .10Ratatouille, submitted Maia Raposa, Central Brooklyn CSA . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .11Versatile Pasta with Fresh Sage and Garlic, submitted by Carol Hauge, LTI Member . . . . . . . .12Lazy Linguine, submitted by Amy Ellenbogen, Crown Heights Community Mediation Center . . 13

DRINKSRefreshing Pineapple Fizz, submitted by the Cornell University Cooperative Extension . . . . . . .14

DESSERTGreen Banana Pie, submitted Judy Richardson, LTI Member . . . . . . . . . . . . . . . . . . . . . . . . . . . . .15

Announcing:Crown Heights is Cookin Cookbook, a Community Potluck of Recipes, Stories& Memories Gathered by Local Young Women Entrepreneurs. The creation of this book was madepossible through a collaboration between the Crown Heights Jewish Community Council and the Crown HeightsCommunity Mediation Center. A group of young women from the diverse communities of Crown Heights interviewedand photographed residents to make this lovely collection. Books can be purchased at the Crown Heights CommunityMediation Center or online at Blurb.com. The direct link is: http://www.blurb.com/bookstore/detail/1415415

Funding for the Leadership Training Institute comes from the New York City Council. Many thanks to all oursupporters including, Council Members Letitia James, Al Vann, and Darlene Mealy.


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GLUTEN FREE BREAKFAST BARS

Adapted from elanaspantry.com

Submitted by Veronica Nero, LTI Member

Some individuals adhere to a vegan diet, meaning they abstain form consuming any animal

products, including eggs and dairy. Some folks adhere to a gluten-free diet, meaning theyrefrain from eating any gluten (usually found in wheat or what-based products - manypeople maintain this diet due to a gluten sensitivity known as celiac disease). This recipeis both vegan and gluten-free, but non-vegans and those who eat gluten will like it too.Great for a quick breakfast or homemade energy bar. Play around with the recipe until youfind the mix you like best!

1 cup blanched almond flour tsp sea salt or kosher salt teaspoon baking soda cup grapeseed oil

cup agave nectar (try different measurements, depending on sweetness desired)1 teaspoon vanilla extractAnd any combination of the following in cup measurements:shredded coconut, pumpkin seeds, sunflower seeds, almond slivers, raisins, dried cherries, driedcranberries or any other finely chopped dried fruit.

1. In a small bowl, combine almond flour, salt and baking soda.2. In a large bowl, combine grapeseed oil, agave and vanilla.3. Stir dry ingredients into wet.4. Mix in desired variety of nuts and dried fruits.5. Grease an 8 x 8 baking dish with grapeseed oil.6. Press the dough into the baking dish, wetting your hands with water to help pat the doughdown evenly.7. Bake at 350 degrees for 20 minutes.8. Serve.


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CRUNCHY BANANAS

Submitted by Cornell University Cooperative Extension

Makes 4 servings

2 medium sized bananas, cut in -inch pieces cup orange juice cup Grape Nuts Cereal or other unsweetened cereal

1. Dip banana chunks into orange juice.2. Roll in Cereal3. Insert a toothpick into each slice

Nutrients per serving ( banana):

Calories 118.5Fat 2gmCholesterol 0 mgSodium 2.5 mgCarbohydrate 24 gmProtein 4 gm


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SALAD BEANS WITH LIME JUICE

Submitted by Judy Richardson, LTI Member

A simple side dish with a bright flavor - great for summer dinner parties!

Serves 6

1 lb fresh salad beans, cut into pieces2 tbsp. butter or margarine2 tbsp. chopped parsley1 tsp. salt1/4 tsp. black pepper2 tbsp. lime juice

1. Cook beans in boiling salted water until tender.2. Drain beans.3.

Melt butter in frying pan and add beans, parsley, salt and pepper.4. Cook for 5 minutes stirring constantly.

5. Add lime juice and mix well.6. Serve immediately.


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GREEK ORZO SALAD

Adapted from Mark Bittmans How to Cook Everything Vegetarian

Submitted by Rachel Levy, Special Projects Coordinator, Avodah Corps Member, CHCMC

Hearty, although not heavy, this dish works either as a side salad or main course.It can alsobe tweaked to your taste - Rachel usually skips the olives and adds extra scallion. Using thefreshest ingredients possible makes the difference!

8 oz. orzo cup plus 2 tbs extra virgin olive oiljuice of one lemonBlack pepper1 cups chopped ripe tomato3 thinly sliced scallions cup chopped black olives

cup mixed herbs (any combination of basil, parsley, mint, oregano) cup grated aged firm feta cheese

1. Cook orzo as per instructions on orzo packaging and then toss with a little olive oil so itdoesnt stick together.

2. Mix with all ingredients and serve at room temperature or cold.


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EARLY SUMMER POTATO SALAD

Recipe by Greenmarkets June Russell

Makes 2-4 Servings1 pound new potatoes cup Purslane, leaves whole, stems, lightly chopped cup Garlic Scapes, chopped. Shell Peas1 bunch Cutting Celery (Leaf), or flat leaf parsley, chopped. cup Mayonnaise or Yogurt3 Tablespoons Sherry or Balsamic VinegarSalt & Pepper

1. Place new potatoes in a pot of cool, lightly salted water and bring to a boil. Simmer until thepotatoes are tender through. Strain and let cool.

2. Blanch the shell peas in boiling water, add chopped scapes a minute after, and cook until thepeas are done. Strain.3. Cut the potatoes into chunks.4. Chop the cutting celery or parsley, as fine as you like.5. Blend the mayonnaise or yogurt with the vinegar, season with salt and pepper6. Combine all ingredients, check seasoning.


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CONFETTI BEAN SALSA

Adapted from The Power of Choice, Food and Nutrition Service, USDA


Serving Size cup

Makes 6 servings

1 can (15 oz.) black or red beans1 can (11 oz.) corn1 cup salsa

1. Drain and rinse the beans. Drain the corn.2. Combine beans, corn, and salsa in a medium size bowl. Mix.

Note: Like it hot? Add a few drops of hot sauce or chopped green chilis. Try chopped cilantro,parsley, or green pepper.


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TUNA-CARROT SPREAD


Makes 4 servings

1 can (6 oz.) chunk light tuna in water, drained1 carrot, grated cup light mayonnaise

Mix all ingredients well and spread on whole wheat bread or crackers.

Nutrients per cup serving:Calories 110Fat 5 gmCholesterol 11 mgSodium 150 mgCarbohydrate 3 gmProtein 20gm


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MINI VEGGIE PIZZA

Adapted from Sisters in Health: A Nutrition Program for Women


Makes 10 pizza muffins

5 English muffins (or bagels)1 Small zucchini2-3 Green or red bell peppers8-ounce package part-skim mozzarella cheese8-ounce can of tomato sauce teaspoon dry oregano

1. Slice English muffins in half. Place them on a baking sheet, and toast lightly in oven ortoaster oven.

2. Wash zucchini and bell pepper. Grate zucchini. Chop pepper into small pieces.3. Grate mozzarella cheese.4.

Top each muffin in half with 1 tablespoon of tomato sauce. Add grated zucchini, choppedpepper, and grated cheese. Sprinkle with oregano.

5. Broil in oven until cheese in melted (about 2 minutes).

Nutrients per serving (91g/ 3 oz):Calories 140Calories from Fat 45 gmCholesterol 10 mgSodium 350 mgCarbohydrate 16 gmProtein 9gm


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BAKED CHICKEN WITH CARAMELIZED SHALLOTS

Adapted from food blog of David Lebovitz, www.davidlebowitz.com

Submitted by Carol Hauge, LTI Member

This is a recipe you can experiment with until you get the right taste. Try to use the freshest

ingredients available and organic or free range locally-raised chicken, if possible. Nice witha side salad, some steamed asparagus, or kale and spinach sauted with a little olive oil andgarlic. These ingredient measurements make a cozy dinner for two, but the recipe can bedoubled, tripled or quadrupled for a small dinner party.

4 tablespoons extra virgin olive oil4 tablespoons red wine vinegar2 tablespoons low sodium soy sauce3 shallots, peeled and mincedSea saltFreshly ground black pepper

1 large boneless, skinless chicken breast , split in twoLarge handful of coarsely chopped flat-leaf parsley

1. Mix together in medium bowl a marinade using 2 tablespoons olive oil, 2 tablespoons redwine vinegar, two tablespoons soy sauce, 1 shallot peeled and minced and a few dashes ofsea salt and pepper. Coat the two chicken breast pieces in the marinade. Place each chickenpiece in a sealed plastic bag for either hour - 1 hour or more, depending on your time andpreference.

2. Prepare another portion of the marinade in a medium bowl using the same ingredientmeasurements, but this time use two shallots instead of one.

3. When chicken is marinated to your satisfaction, pre-heat oven to 350 degrees for 10-15minutes.4. After pre-heating oven, place chicken in small baking dish (I like using glass Pyrex dishes),pour rest of marinade over chicken and put in oven

5. Bake chicken for 45 minutes to 1 hour, depending on the heat of your individual oven. Turnpieces of chicken over halfway through the baking time and mix the marinade around a bit,scraping any shallot pieces off the side of the baking dish.

6. When done, remove from oven, toss in the chopped parsley and serve with side dish of yourchoice!


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RATATOUILLE

Submitted by Maia Raposo, Central Brooklyn CSA Coordinator and Nutrition Education,New York City Coalition Against Hunger

This recipe is great because you can alter it based on the produce that is ripest during thesummer. It is particularly great for people with CSA shares, because you can make a lot of it

and use up your veggies before they go bad, it freezes well, and can be eaten in a variety ofways. It's also totally delicious! There are lots of ways to serve this - my favorite is overcouscous topped with Parmesan cheese. It is also an excellent filling for omelettes, or as aspin on tomato sauce. Also eats great cold!

cup olive oil2 onions, slivered4 cloves garlic, minced3 bell peppers, cut into medium sized chunks (try different colors)2 eggplants, cut into medium sized chunks

2 zucchini or summer squash, cut into medium sized chunks2 pounds heirloom tomatoes, chopped into larger chunks(try using different varieties)1 tablespoon minced fresh thymesalt and pepper cup fresh basil, cut/tear leaf into in halvesParmesan cheese (optional)

1. Chop your eggplant and soak in salted water before cooking. Rinse with cold water; thiswill help to eliminate bitterness.

2. Heat olive oil in a heavy pot or Dutch oven over medium heat. Add onions and garlic,cook until translucent.

3.

Add peppers and stir, cook until soft.4. Add eggplant. The oil will soak into the eggplant, so stir often to avoid burning.5. Once eggplant has softened, add the zucchini/summer squash and stir, cooking until

soft.6. Add garlic and stir well.7. Add tomatoes and stir well.8. Add the thyme and salt and pepper to taste.9. Turn down the heat and cover. Simmer over low heat until everything is soft, about 40

minutes.10. Stir in basil and remove from heat.11. Serve topped with fresh herbs and Parmesan cheese.


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VERSATILE PASTA WITH FRESH SAGE AND GARLIC

Adapted from Clinton Hill Foodies blog, clintonhillfoodie.com

Submitted by Carol Hauge, LTI

Its always nice to have a basic pasta dish that you can mix anything into. This dish can

work as a pasta primavera if you mix in some steamed vegetables like peas, broccoli, carrotsor any other veggies you like. Or you can throw in some baked or grilled sliced, boneless,skinless chicken breast or grilled or baked salmon pieces. And depending on your taste,and what else you decide to toss in it, you can also add cheese if you want! Again, freshingredients are key.

This serves about 4 people, depending on their appetites.

2 tbsp butter3 tbsp extra virgin olive oil2 shallots, peeled and sliced

2 tbsp minced garlic4 leaves fresh sageLarge handful coarsely chopped parsleySalt and pepper to taste1 lb penne, or other pasta you like - any pasta works - fresh, dried, spinach, whole wheat, etc.Optional items: steamed vegetables, sliced chicken, salmon pieces or canned salmon or tuna

1. In skillet, melt butter over medium heat and add olive oil. Add garlic and shallots - simmeruntil well coated with butter/olive oil mixture - bring heat down a little. Add a few dashes ofsalt and pepper.

2. Toss in sage leaves and mix. Keep heat reduced.3. Boil pasta according to instructions for pasta type. Dont overcook!4. Drain pasta and place it back in pot while still hot. Add the sauce that has been simmering

and stir. Once evenly coated, toss in any other ingredients you want to add.5. Serve immediately with some more freshly ground pepper, parsley and grated parmesan

cheese, if desired.


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LAZY LINGUINE WITH CHERRY TOMATOES AND HERBS

Adapted from Food and Wine Magazine, recipe from Benedetta Vitali

Submitted by Amy Ellenbogen, Crown Heights Community Mediation Center

This recipe is great to make in the summer when the tomatoes and herbs are in season.Since it requires many different types of herbs, it is great to make right after a trip to afarmers market. Best served room temperature, but it is also good cold, so you can prepareit ahead of time.

1 pound dried linguine1 pint cherry tomatoes, halved

2 large garlic cloves, minced

1/2 cup roughly torn basil1 cup finely chopped flat-leaf parsley

1 tablespoon finely chopped marjoram

1 jalapeo, seeded and finely chopped

1/3 cup extra-virgin olive oilKosher salt and freshly ground pepper

1. In a large pot of boiling salted water, cook the pasta until al dente. Drain and cool undercold running water. Shake off any excess water and pat the linguine dry with paper

towels.

2. In a large bowl, toss the cherry tomatoes with the garlic, basil, parsley, marjoram,jalapeo and olive oil and season with salt and pepper. Add the pasta, toss well and serve.

3. The pasta can be refrigerated for 3 hours. Let stand at room temperature for about 30minutes before serving.


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REFRESHING PINEAPPLE FIZZ


Makes 4, 8 oz. servings

2 cups unsweetened pineapple juice

2 cups seltzer4 lemon slices

1. In a punch bowl or pitcher, mix the juice and seltzer together.2. Add the lemon slices and chill in refrigerator. For a special treat, you can use other juices

such as grape, passion fruit, or cranberry juice.

Nutrients per 1 cup serving:

Calories 111Fat 0 gmCholesterol 0 mgSodium 10 mgCarbohydrate 17 gmProtein 0.5gm


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GREEN BANANA PIE

Submitted by Judy Richardson, LTI Member

Sweet, savory and tart, a unique mix of flavors and easy to make for brunch parties!

Serves 6

2 lbs green bananas1 tsp. lime juice1/4 cup milk1 tbsp margarine or butter1/4 cup finely chopped onions minced garlic1 tsp green seasoning1 tsp salt1/4 tsp black pepper1/4 cup dry bread/biscuits crumbs

1. Boil green bananas with salt, until tender.2. Peel green bananas.3. While still hot/warm, crush bananas with milk, onion, garlic, green seasoning, salt and

pepper.4. Mix well.5. Put mixture into a greased baking dish, topped with crumbs and bake at 350 degrees for 15-

20 minutes until thoroughly heated6. Serve warm!

crown heights eat healthy/eat local recipe book

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