fast fresh cook book
DESCRIPTION
Prosperity Gardens' first cook book! Designed by Kelly Pisanko, Monique Marchwiany, Meredith Marcus, Hyo Ri Nam, & Eu Jin Jeong.TRANSCRIPT
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VOLUME 1
F A S TF R E S HC O O KB O O K
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This collection of healthy and delicious recipes is provided to you by Prosperity Gardens. These recipes are inspired by the fruits & vegetables that we grow in our garden. ENJOY!
1 C 8 oz 16 Tbsp 48 Tsp 237 ml
C 6 oz 12 Tbsp 36 Tsp 177 ml
C 5 oz 11 Tbsp 32 Tsp 158 ml
C 4 oz 8 Tbsp 24 Tsp 118 ml
C 3 oz 5 Tbsp 16 Tsp 79 ml
C 2 oz 4 Tbsp 12 Tsp 59 ml
C 1 oz 2 Tbsp 6 Tsp 30 ml
C .5 oz 1 Tbsp 3 Tsp 15 ml
Cooking Tools
Knife
Cutting Board
Table Spoons
Whisk
Turner
Cooking Beaker
Cooking Mitt
Mixing Bowl
Frying pan
Cooking pot
Blender
Stove
Oven
Strainer
Conversion Table
Cup Fluid OZ TBSP TSP Milliliter= = = =
Chapter 1
Recipes
Quick Taco Salad
Fresh Veggie Wrap
Cucumber Tea Sandwich
Healthy Grilled Cheese
Veggie Quesadilla
Tomato Basil Flatbread
Green Beans & Almonds
Fried Broccoli
Berry Yogurt Parfait
Berry Slushie
Salads & Wraps Sandwiches Entrees Side Dishes Desserts
5
What you’ll need
1 large tomato
½ cup prepared salsa
2 cups romaine lettuce
1 cup mozzarella cheese
2 cups coarsely crumbled tortilla chips
Directions
Wash tomato and romaine lettuce.Chop up the tomato and lettuce into bit sized pieces.
Mix together chopped tomato, lettuce, and coarsely crumbled tortilla chips in a bowl. Serve on a either a bowl or plate.
Add the ½ cup of prepared salsa and sprinkle mozzarella cheese over the top.
Quick Taco Salad
PREP TIME 15 min COOK TIME 0 min TOTAL TIME 15 min
TOOLS NEEDED
To make it a vegetable taco,
simply get a taco shell and fill with these ingredients.
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What you’ll need
1 large tomato
2 cups romaine lettuce
1 cup spinach
1 cup mozzarella cheese
3 flour tortillas
Directions
Wash tomato, romaine lettuce, and spinach. Chop the tomato, lettuce, and spinach.
Mix the chopped tomato, lettuce and spinach in a mixer bowl.
Spread 2 table spoons spreadable mozzarella cheese over each tortilla. Top with tomato, lettuce and spinach. Roll up tightly.
What you’ll need
3 cups elbow macaroni (cooked)
3/4 cup diced tomato
2/3 cup chopped celery
1/2 cup chopped red onion
3/4 cup light mayo
1 tsp mustard
2 tsp sugar
2 tbsp cider vinegar
4 tbsp sour cream
Salt and pepper to taste
Fresh Veggie Wrap
PREP TIME 15 min COOK TIME 0 min TOTAL TIME 15 min
TOOLS NEEDED
Feel free to add any of your other
favorite vegetables to make a
delicious wrap.
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7
What you’ll need
1 cucumber, thinly sliced
lowfat cream cheese, room temperature
2 slices of bread, whole wheat
Directions
Spread each slice of bread with a thick layer of cream cheese.
Place cucumbers on one slice of bread and place the other slice of bread on top.
Cucumber Tea Sandwich
PREP TIME 10 min COOK TIME 0 min TOTAL TIME 10 min
TOOLS NEEDED
Cucumbers are high in Vitamin C,
Vitamin K, Potassium,
Vitamin A, fiber, pantothenic acid,
magnesium,
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What you’ll need
1 tomato, thinly sliced
mozzarella cheese, cut into slices
1 tablespoon pesto sauce
2 slices italian bread
Directions
Place tomatoes and mozzarella cheese on a slice of Italian bread.
Spread Pesto over the other slice of bread.
Grill sandwich on stove top for 3 minutes on each side or until the cheese begins to melt.
Healthy Grilled Cheese
PREP TIME 10 min COOK TIME 3 min TOTAL TIME 13 min
TOOLS NEEDED
A much healthier substitute than the traditional grilled cheese
sandwich.
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9
What you’ll need
4 tortillas
1 cup green pepper
1 cup corn
1 cup black beans
¾ cup cheddar cheese
olive oil
salsa (optional)
Directions
Chop green pepper in small pieces. In a bowl, combine green pepper, corn, black beans. (If using canned corn and/or black beans be sure to drain the liquid before adding to bowl).
Mix well and spoon onto tortilla evenly and cover with another fresh tortilla.
Grease a medium sized pan with some oil. Place quesadilla in pan and cook using medium heat for approximately 5 minutes each side (or until tortilla is a light golden brown).
What you’ll need
tortillas
green pepper
corn
black beans
cheddar cheese
salsa (optional)
Veggie Quesadilla
PREP TIME 15 min COOK TIME 10 min TOTAL TIME 25 min
TOOLS NEEDED
Feel free to include additional
vegetables to make your own
unique quesadilla!
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10
What you’ll need
2 pitas
1 tomato
2 tablespoons basil leaves
¾ cup mozzarella cheese
Directions
Preheat oven to 425ºF. Sprinkle a thin layer of mozzarella cheese on the pita bread.
Slice tomato into thin slices and place on top of the cheese layer.
Sprinkle basil leaves over the tomato and top with remaining mozzarella cheese.
Bake for about 15 minutes or until the pita turns a more golden color and the cheese has melted.
Tomato Basil Flatbread
PREP TIME 10 min COOK TIME 15 min TOTAL TIME 20 min
TOOLS NEEDED
Tomatoes are high in Vitamin A,
Vitamin C, Calcium and Potassium. So the more you put on your flatbread
the better!
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11
What you’ll need
2 cups green beans
1 tablespoon extra-virgin olive oil
1 teaspoon butter
salt (to taste)
toasted sliced almonds
Directions
In a medium sized pan, cook green beans for 6-7 minutes in about 1-inch of boiling water (covered). Drain out water and return to heat.
Add extra-virgin olive oil and butter to green beans. Mix well. Season with salt.
Remove from heat and add toasted sliced almonds.
Green Beans & Almonds
PREP TIME 10 min COOK TIME 7 min TOTAL TIME 17 min
TOOLS NEEDED
Green beans are high in vitamin A.
Eating it is important in preventing various diseases, resulting in
healthier aging.
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12
What you’ll need
2 cups broccoli
1 tablespoon olive oil
¾ teaspoon red pepper flakes
salt (to taste)
Directions
Rinse and dry broccoli. Using a medium skillet, heat olive oil over medium heat. Add red pepper flakes and heat for about 1 minute.
Add broccoli to skillet, stirring occasionally. Cook until broccoli for about 7 minutes, or until it gets a little crispy. Add salt to taste.
Fried Broccoli
PREP TIME 10 min COOK TIME 7 min TOTAL TIME 17 min
TOOLS NEEDED
Broccoli is high in vitamin A and D. It is also proven to fight cancer cells so enjoy a
nice and big serving!
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What you’ll need
¼ cup blueberries
¼ cup raspberries
¼ cup sliced strawberries
1 cup yogurt (any flavor)
Directions
Rinse all berries with water and begin cutting strawberries into bite sized pieces, discarding stems.
In a small glass, add about half of each portion of blueberries, raspberries, and strawberries.
Top the berries with a few spoonfuls of yogurt, or about ½ a cup.
Repeat the process so that your glass has alternating layers of fruit
Berry Yogurt Parfait
PREP TIME 10 min COOK TIME 0 min TOTAL TIME 10 min
TOOLS NEEDED
Try experimenting with many different types of fruit and
flavors of yogurt in order to find your
favorite!
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14
What you’ll need
¼ cup raspberries
¼ cup blueberries
1 tablespoon honey
½ cup strawberries
1 cup ice
½ cup milk
Directions
Rinse all berries with water and begin cutting stems off strawberries.
Combine raspberries, blueberries, strawberries, ice, and milk into blender.
Blend until slightly smooth. Pour into small glass and stir in honey. If desired, add additional honey to taste. Enjoy immediately or allow to chill in freezer.
Berry Slushie
PREP TIME 10 min COOK TIME 0 min TOTAL TIME 10 min
TOOLS NEEDED
Pour into popsicle molds
and freeze overnight for home-made
berry popsicles!
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