Weeks 1 & 2 -  Nov '09

 Nash's Local School Day Recipes

Healthy Foods & Grains increase the Power of the Brain.
Hands Down - Kids feel It!
Even One meal per Week is a Great start to a Healthy Local Treat.

Grilled Chicken Winter Salad

1 lg. chicken breast

1 Tbs. grape seed oil or cooking oil

Small pinch fresh cut culinary herbs like rosemary, thyme or basil

1 bunch arugula

1 bunch mizuna

1 ½  savoy or leafy cabbage

½  bunch spinach

Grill chicken in a skillet with salt. Cook until golden brown and well done. Toss in herbs last. Set aside to cool, then slice thinly into small strips.

Prepare greens by chopping them into bite-size pieces and submerging them into a filled sink of cold water. Gently move greens around to wash off any garden dirt. Then spin dry or lay greens on a kitchen towel to dry.

Vinaigrette Dressing

2 Tbs. Sherry vinegar

1 Tbs. fresh lime juice

1 Tbs. minced shallots

1 Tbs. chopped thyme

1 Tbs. chopped parsley

1 garlic clove, minced

1 tsp. maple syrup

¾ cup olive oil

Energy Boost Juice

5 large carrots
3 small apples
1 small cylinder beet
1 leaf kale
1 cup parsley
1 cup wheat grass

Breakfast Parsnips Pancakes

1/2 cups flour

1 ½ cups grated parsnips

1-3 tsp. sugar

Pinch salt

1 tsp. baking soda

2 tsp. baking powder

¼ tsp. nutmeg

2 eggs, beaten

3 Tbs. butter and more for the skillet

½ cup milk

1 tsp. vanilla

Mix all dry ingredients in one bowl. Mix in all wet ingredients until well incorporated. Heat a large greased skillet over medium heat and place ¼ cup-size dollops of mixture evenly in skillet. Cook until golden brown. Serve hot of the skillet with maple syrup and butter. Also wonderful after they are cool dipped into honey yogurt sauce.

Honey Yogurt Sauce

1 cup plain yogurt

2 Tbs. honey

Mix well for a wonderful dip for fruit or just about anything.

Simple Strawberry Smoothie

Prep time—5 minutes. Serves 2 large cups

1 cup coconut or whole milk

1 large scoop yogurt

1 cup fresh or frozen strawberries

¼ cup ground flax seed

In a blender or a food processor, combine all ingredients and blend until smooth.

Banana Walnut Muffins

½ stick melted butter
½ cup honey

2 large eggs

1 ½ cup mashed very ripe bananas

1 ½ cups freshly ground Nash’s wheat flour

½ tsp. baking soda

½ tsp. salt

½ cup coarsely chopped walnuts

Cream butter and honey with wooden spoon, beat in eggs, then thoroughly mix in bananas. Sift together flour, soda and salt and blend with banana mixture. Fold in nuts.

Grease or line a muffin tray. Bake in a preheated oven at 350 degrees for 15 to 20 minutes.  

Fresh Hummus with Parsley

3 large cups garbanzo beans

1 Tbs. lemon juice

¼ cup finely chopped parsley

½ Tbs. tahini (sesame seed butter)

2 cloves fresh or roasted garlic

Salt and freshly ground pepper to taste

Save juice from beans and use to thin mixture if too thick. In the working bowl of a food processor, chop garlic first, then parley. Add all other ingredients and blend until desired consistency. Cover tightly and store unused portion in the refrigerator. It will keep well for about a week.

Things to dip in Hummus—Fresh bread, bread sticks, bagels, hardy crackers, pita chips, all veggies. Hummus is a fun-filled protein snack.

Vegetable Tempura

Serves four to six as an appetizer

Dipping Sauce

2 scallions, minced

¼ cup soy sauce

¼ cup water

2 tsp. rice vinegar

2 Tbs. honey

1 Tbs. grated ginger root

2 minced garlic cloves

1 tsp. dry mustard

Batter

2 cups all purpose flour

4 tsp. baking powder

2 cups cold water

¼ cup dark sesame oil

Veggies

5 cups of seasonal fresh veggies, such as broccoli, zucchini, carrots, sweet potatoes, mushrooms, etc.

1.       For the dipping sauce, combine the scallions, soy sauce, water, vinegar, honey, ginger, garlic, and mustard in a bowl. Cover and refrigerate for an hour to let the flavors blend.

2.       Mix together the flour and baking powder. Add the cold water and sesame oil all at once and whisk until the consistency of pancake batter and very smooth. Refrigerate until ready to prepare the tempura.

3.       Blot the vegetables dry, season with salt and pepper and dip into the batter. Coat them evenly.

4.       Pour the oil into a tall pot to a depth of 3 inches. Heat over medium heat until around 350 degrees F. Work in batches to avoid crowding. Slip the batter-coated vegetables into the hot oil, deep-frying until the batter is a golden brown and puffy, 3-4 minutes. Turn the veggies so they cook evenly. Remove from the pot with tongs. Drain on an absorbent towel. Serve with dipping sauce.  

Winter Squash Muffins

Makes 20 small muffins
3 eggs

1 cup honey

1 cup veggie oil

2 cups steamed squash

3 tsp. vanilla extract

3 cups all purpose flour

1 tsp. salt

¼ baking powder

1 tsp. baking soda

3 tsp. ground cinnamon

1 cup coarsely chopped walnuts

1 cup raisins

Beat the eggs until light and foamy. Add the honey, oil, squash and vanilla, and mix lightly but well. Combine the flour, salt, soda, baking powder, and cinnamon. Add to the egg/squash mixture and stir until well blended. Add nuts and raisins. Pour into greased or lined muffin tins. Bake in a preheated 350 degree F oven for 20-25 minutes. They will stay fresh for 4 days, or freeze them for up to 2 months.

Super Protein Breakfast Smoothie

Makes 3 large cups
¼ cup ground pumpkin seeds

½ cup yogurt

½ cup cooked quinoa grain or cooked barley

1 cup frozen strawberries

½ cup frozen blueberries

2 cups coconut milk or other type milk

In a blender, mix thoroughly in order as written. Sip slowly and enjoy!

Hardy Breakfast Cookies

1 cup butter
1 cup steamed mashed squash

½ cup honey

2 large eggs

1 tsp. vanilla

1 ½ cup freshly ground Nash’s wheat flour

1 tsp. baking soda

1 tsp. cinnamon

3 cups freshly rolled oats

1 cup raisins

1 large dollop nut butter

½ cup grated coconut flakes

¼ cup pumpkin seeds or sunflower seeds

½ cup chocolate chips (optional)

Maple syrup drizzled in last so dough is not too thick

Preheat oven to 350 degrees F. Cream butter and all other wet ingredients. In a separate bowl, mix dry ingredients, then thoroughly incorporate all until well mixed. Spoon generously on to a cookie sheet and bake for almost 10 minutes or until puffed up and golden brown.

Three Bean Dip

1 cup black beans
1 cup pinto beans

1 cup adzuki beans

Salt and freshly ground black pepper to taste

½ tsp. cumin

½ tsp chili powder

½ cup plain yogurt

1 clove fresh garlic

1 Tbs. apple cider vinegar

Grated cheddar cheese (optional)

In the working bowl of a food processor, combine all ingredients and blend until smooth. Dip with corn chips, bell peppers, carrots, quesadillas, tortillas, etc.

Not Your Average Oatmeal

5 cups water

2 ½ cups freshly rolled oats

½ tsp. cinnamon

½ tsp. salt

½ peeled apple

½ small grated

1 Tbs. raw local honey

¼ cup frozen blueberries

Bring water, with a pinch of salt, to a boil. When it starts to boil, add oats and cook for 2 minutes. Add chopped apple, carrots, cinnamon, honey and frozen blueberries. Top with farm fresh butter, chopped pecans, and Dungeness Valley Creamery whole milk. Then drizzle on maple syrup. YUMMY!

Super Juice   

4 large carrots
2 leaves kale

3 apples

Large handful wheat grass

Clean and cut all ingredients, push through juicer and enjoy.

Farm-Fresh Baby Quiches with Quinoa Crust

6 large fresh eggs

¼ cup jack cheese

¼ cup feta cheese

½ bunch spinach steamed and well-drained

¼ cup heavy cream

1 cup quinoa cooked in 2 cups water with a little butter and salt and pepper

After the quinoa has cooled down, press it into greased or lined muffin tins. Blend eggs until foamy. Add all other ingredients until well incorporated. Spoon egg mixture into muffin cups just to the brim. Bake in a medium oven for 20 minutes or until puffed up and fully cooked.

Applesauce 4-6 servings

Ingredients:     

 · 3lbs cooking apples, peeled if desired, cored and cut into 1/8 ths

· Water to cover bottom of pot

· 1/2 stick cinnamon

· 1/4 cooked wheat berries

· Up to 1/2 c. sugar or honey, to taste

Add water to the pot and drop apples into pot as you core them.  Add cooked wheat berries and whole cinnamon stick and cover. Cook 20 minutes on low heat, ‘til apples are soft.  Discard the cinnamon stick and serve hot with a pat of butter or cold in lunches.  Can freeze or put un-sweetened into sweet bread.

Yogurt Parfait  2-3 servings

3/4 c. yogurt

1/4 c. cooked wheat berries

1 c. frozen blueberries or Nash’s

strawberries

Enough honey to sweeten yogurt

 In a small sauce pan, gently warm the honey.  In your to-go container place the wheat followed by frozen berries.  Mix the yogurt and honey together and put on top of the parfait.

 Optional: Try toasted wheat berries or consider adding nuts and bananas.

Nash’s Organic Carrot Soup  

8-10 servings

 · 4# carrots, peeled and roughly chopped

· 1/2 c. olive oil

· 1 yellow onion, peeled and diced

· 3 Tbsp. chopped fresh thyme

· 2 qts. Vegetable stock                   

· 1 c. half & half, warmed over low heat

· Salt and pepper, to taste

 Combine in a large pot: olive oil, onion and thyme.  Cook over medium heat until onion is soft, 7-10 minutes.  Add carrot and vegetable stock, simmer on low until carrots are soft, about 20 minutes.

When carrots are soft, blend soup.  Water may be added to thin if necessary.

Add salt and pepper to taste.  Stir in half and half to desired consistency.  If the soup is too thick, you may add more stock or half and half.

Wheat Berries w/ Yogurt and Honey
2-3 servings

Ingredients:      

· 3/4 c. plain yogurt

· 1/4 c. cooked Nash’s wheat berries or naked oats

· 1/2 tsp. cinnamon

· 1/3 c. applesauce

 Mix all ingredients together and enjoy.  Chopped fresh apples and nuts optional.

 Note: Use extra berries from Monday’s lunch recipe and apple sauce from Monday’s breakfast recipes.

Purple Potato Salad
4-6 servings

· 4 large purple potatoes, cubed

· 2 minced scallions

· Chopped fresh parsley

· 2 tbsp. chopped pickles (optional)

· 1/4 c. chopped celery

· 1/4  medium onion, chopped

· 1/4 c. apple cider vinegar

· 3/4-1 c. mayonnaise

· Salt and fresh ground black pepper to taste

Bring enough water to cover the potatoes. Bring to boil.  Add potatoes and cook until just tender.  Drain potatoes and add vinegar, salt and pepper.  Allow to cool and mix in remaining ingredients.

Cook extra potatoes for breakfast on Friday

Apple Nut Salad

Serves 4 

· 1 fennel bulb, diced

· 2  Mutsu apples, diced (or other firm apple)

Egg Salad Sandwich

enough for 2-3 sandwiches

 Ingredients:

· 4 large hard-boiled eggs

· 1/4 c. mayonnaise

· 6 shakes of salt

· Fresh ground black pepper

· Chopped celery (optional)

· Chopped onion (optional)

· 4 slices of sandwich bread

Mash eggs, mix with mayo, salt and pepper and optional ingredients.  Spread on bread.   

Sweet and Hardy Cole Slaw   

4-5 cups

Ingredients:

* 1 small rutabaga, peeled and cut into small sticks

* 1/4 medium celeriac, peeled and cut into small sticks

* 2 cups of cabbage, super-thinly sliced

* 1 carrot, coarsely grated

* 1 apple, thinly sliced

* 1/2 c. mayonnaise

* 1 tbsp. prepared mustard

* 2-3 tbsp apple cider vinegar

* 1 small coin minced hot pepper (optional)

Make ahead of time to meld flavors Mix all ingredients thoroughly.

Squash Instead Banana Bread  Makes 1 loaf

Pre-heat the oven to 350ºF.

Whisk well in a medium bowl: 1/2 c. all-purpose flour, 1 1/2 tsp. ground cinnamon, 1 tsp. baking soda, 1/4 tsp. baking powder, 1 tsp. salt, 1 tsp. ground ginger, 1 1/2 tsp. ground nutmeg and 1/4 tsp. ground cloves.

In a separate bowl: whisk together 1/3 c. water or milk & 1/2 tsp. vanilla.

In a third bowl, beat ‘til creamy: 6 tbsp. unsalted butter.  Gradually add: 1 1/3 c. sugar until lightened in texture and color.  One at a time add: 2 large eggs.  Add and beat slowly: 1 c. pumpkin puree.  Add the flour mixture in three parts, alternating with the milk mixture in two parts until smooth.  Scrape the batter into a greased 8 cup loaf pan and bake for one hour until a toothpick inserted in the center comes out clean.

Optional: Use 1/2 c. mashed parsnip and 1/2 c. applesauce instead of squash.

Hash Browns

Ingredients:     

 · 2 c. Cooked cubed potatoes

· 3 tbsp. butter

· Salt and pepper to taste

· Optional: fresh chopped dill

 Mix together the potatoes and butter, dill if adding.  Heat in a large skillet over medium heat, 2-3 tbsp. olive oil (add extra olive oil if needed).  Add potatoes and stir frequently.  Season with salt and pepper to taste.  Serve with scrambled eggs, juice and toast if desired.

Orange Lassi 
Makes 2 servings

¨ 2 c. yogurt

¨ 3 oranges

¨ 1 1/2 tbsp. honey

¨ 1/4 tsp. cinnamon or a dash of cardamom

Blend all ingredients well.  Try freezing.

Carrot-Tahini Veggie Dip 

1 1/2 cups

· 1 c carrots coarsely ground (1 or 2 carrots)

· 1/2 c tahini

· 1 or 2 cloves garlic minced

· 1 tbsp fresh lemon juice

· 1/4 c fresh minced parsley

Mix carrots and Tahini in bowl.  Add remaining ingredients, mix. Serve with veggies such as celery root, carrots, romanesco (the kids will love this one), or rutabaga.  *Chop extra veggies in the coleslaw recipe and save them for dipping in this one!