A lot of stuff you probably have in you cupboard or

Transcription

A lot of stuff you probably have in you cupboard or can
get for cheap and a whole bunch of ways to cook it!
Introduction:
This cookbook may be a little different than the other books on your shelf.
Like other cookbooks, it strives to provide a range of recipes to appeal to the
diverse time, skills, and tastes of you, the cooks who will be making dinner.
However, instead of being arranged by courses (soups, salads, desserts, etc)
this book is arranged by main ingredient. Each section provides an overview
of the section focus ingredient, provides some tips to using it, nutritional info,
or tips for the home gardener to take you beyond the recipes listed.
The recipes included tend to be focused on healthy living as well as
convenience and comfort foods.
The goal of this book is to help you and yours eat and live well. Enjoy the
recipes, try something new, and have fun in the kitchen.
We hope that you find something helpful in these pages – something delicious
– and that you enjoy cooking and eating with your family as much as we
enjoyed researching this book.
Thanks for reading,
The Staff and Volunteers of the Josephine County Food Bank
We were able to compile, edit, and print this book thanks to the funding and support of the LeightmanMaxey Foundation, through a partnership with the OSU Extension Service, and through the donated
recipes and contributed advice of volunteers, staff, and friends of the Josephine County Food Bank
Table of Contents
Measures and Substitutions
1
Eggs
2
Sauces
3–6
Rice
7–8
Beans
9 – 10
Flour and Dough
11 – 15
Bread
16 – 20
Pasta
21 – 22
Tomatoes
23 – 30
Eggplant
31 – 36
Peppers and Chilies
37 – 42
Summer Squash
43 – 54
Winter Squash
55 – 66
Cooking Greens
67 – 72
Casseroles and Skillets
73 - 76
Herbs for the Kitchen Gardener
77 – 78
Bon appetite!
1
Getting Started: Measures & Substitutions
Equivalent Measures
This Much
1 gallon
1 quart
1 pint
1 bushel
1 peck
1 cup
7/8 cup
3/4 cup
2/3 cup
5/8 cup
1/2 cup
Equals This Much
4 quarts
2 pints
2 cups
4 pecks
8 quarts
16 tablespoons
14 tablespoons or 1 cup minus 2 tablespoons
12 tablespoons
10 2/3 tablespoons
10 tablespoons
8 tablespoons
This Much
3/8 cup
1/3 cup
1/4 cup
1/8 cup
1/16 cup
1 tablespoon
3/4 tablespoon
2/3 tablespoon
1/2 tablespoon
1/3 tablespoon
1/4 tablespoon
Pinch or dash
Equals This Much
6 tablespoons
5 1/3 tablespoons
4 tablespoons
2 tablespoons
1 tablespoon
3 teaspoons
2 1/4 teaspoons
2 teaspoons
1 1/2 teaspoons
1 teaspoon
3/4 teaspoon
1/16 teaspoon
c = cup
lb = pound
oz = ounce
fl oz = fluid ounce
qt = quart
tbsp = tablespoon
tsp = teaspoon
(Distributed by Dr. Barbara McLaurin, Extension Human Nutrition Specialist)
Healthy Substitutions for Baking
(This list thanks to globalgourmet.com)
Traditional Ingredients: Healthy Substitute (in italics)
Butter: Canola, mild olive oil, prune purée or applesauce
1 ounce of chocolate: 3 tablespoons cocoa
2 eggs: 1 egg + 2 whites or egg substitute
Cream, whole milk (in batters, muffins or biscuit doughs): Skim or lowfat (1%) milk
Cream Cheese (in cheesecake): Lowfat ricotta + yogurt; light cream cheese
Ricotta cheese, whole-milk: 1/2 whole milk ricotta plus either part-skim ricotta or lowfat (1%) cottage cheese
Sour Cream: Plain yogurt
Whipped cream, ice cream (to top cakes, pies, warm fruit desserts): Frozen yogurt, Lowfat yogurt
1 cup whipped cream (in mousse mixtures): 3 stiffly beaten egg whites or 3/4 to 1 cup Yogurt Cheese
1 cup whipping or heavy: 1 cup evaporated skim milk cream (for whipping)
2
Overlooked Protein: Eggs
(Information in this section thank to www.streetdirectory.com)
Eggs are one of the most versatile cooking ingredients. They cross all national boundaries and are a key
ingredient in most national cuisines. Any cook can learn to prepare eggs using some uncomplicated
methods. Possessing the elementary skills to make egg recipes is the base needed to cook a wide range of
uncomplicated, speedy nourishing recipes.
Here's how to prepare classic egg recipes:
1. Boiled Eggs
Boiled Eggs are nutritious and can make a quick and uncomplicated meal. For most of us, a boiled egg
with toast is the ultimate comfort food.
To soft boil and egg to dip toast in, first take your eggs out of the fridge and allow them to sit for a few
minutes to get them up to room temperature. Heat some water in a pan and, when it is simmering, use a
spoon to drop the eggs into the water carefully. Boil gently for exactly one minute then remove from the
heat, put a lid on the pan and leave for 6-7 minutes. Not everyone likes their eggs cooked the same, so try
adjusting the time until you get it just how you like it.
For hard boiled eggs, simmer the eggs in the pan, on the heat, for roughly 7 minutes and then
immediately remove from the water and put into cold water for a minute or two. Leave eggs to cool in a
bowl of ice cold water.
Hard boiled eggs are good for taking on picnics or for mashing with mayonnaise to make egg sandwiches.
2. How to Make an Omelet
An omelet is really easy to make and is wonderful served with a salad or potatoes.
Beat two eggs in a bowl and add a little salt and pepper. Add a dash of milk or water. In an omelet pan
(small frying pan), melt a knob of butter or margarine and coat the pan. Pour the eggs into the pan and
swirl around so that they cover the base of the pan. Use a spatula to keep bringing in cooked bits from the
side to let uncooked liquid run into gaps and cook. As soon as you have a nice soft evenly cooked omelet
you may also add grated cheese or cooked mushrooms to the center and carefully fold the omelet over
the filling to make a crescent shape.
3. Cooking Scrambled Eggs
Scrambled eggs on toast is delicious and is a good standby when you're in a rush or are too tired to cook
much. If you have got a microwave, then these are really easy – simply beat 2-3 eggs together, season,
add a tiny dash of milk and cook on high. Stir with a fork every ten seconds and stop cooking when they
are at the perfect consistency for you. You can also scrambled eggs in a pan – Heat a knob of butter in a
frying pan, beat the eggs in a bowl or jug, season and add a dash of milk. Once the butter is melted, pour
the eggs into the pan and stir constantly with a wooden spoon. Cook until the egg mixture only has a bit of
liquid left. Stir in a little butter and add cream if you want – delicious.
4. How to Make Poached Eggs
To poach eggs the simple way, you can purchase a specific poaching pan which has circular compartments
into which you crack your eggs and then they cook over the pan which is filled with boiling water.
To poach eggs without a poacher, pour boiling water into a frying pan until it is about 3/4 inch deep, place
the pan on the cooker and, when the water is bubbling gently (little bubbles under the surface), break an
egg into the water. Simmer for 1 minute and then remove from the heat. Stand for 10 minutes and then
remove with a slotted spoon and drain. Serve on toast or with bacon, sausage and baked beans.
Basics: Sauces for any occasion
(adapted from the Myrtle Reed Cookbook, 1916)
One problem often encountered in the kitchen is that the hard-working cook doesn’t have a lot of
time to make dinner - especially when you’ve already worked all day. This section provides 29
simple sauces that can be added to garden veggies, pasta, rice, or almost anything to give warm,
rich flavor to simple, healthy meals.
Tip: to reduce the fat content of many of these sauces, use olive oil instead of butter!
Allemande Sauce
Put two cupfuls of white stock into a saucepan with half a dozen mushrooms, chopped fine, a twoinch strip of lemon-peel, salt and pepper to season, and a teaspoonful of minced parsley. Simmer
for an hour and strain. Thicken with a teaspoonful of flour rubbed smooth in a little cold stock or
water, take from the stove, and add the yolks of three eggs beaten with the juice of half a lemon.
Reheat, but do not boil. Take from the fire and add a tablespoonful of butter.
'Bearnaise Sauce
Bring to the boil two tablespoonfuls each of vinegar and water. Simmer in it for ten minutes a slice
of onion. Take out the onion and add the yolks of three eggs beaten very light. Take from the fire,
add salt and pepper to season, and four tablespoonfuls of butter beaten to a cream. The butter
should be added in small bits.
Quick Bearnaise Sauce
Beat the yolks of four eggs with four tablespoonfuls of oil and four of water. Add a cupful of boiling
water and cook slowly until thick and smooth. Take from the stove, and add minced onion, capers,
olives, pickles, and parsley, and a little tarragon vinegar to taste.
Bechamel Sauce
Cook together two tablespoonfuls each of butter and flour, add two cupfuls of white stock and cook
until thick, stirring constantly. Season with salt, pepper, and nutmeg.
Brown Sauce
Brown two tablespoonfuls of flour in two or three tablespoons of butter. Add two cups of milk or
cream and cook until thick, stirring constantly. Season to taste.
Brown Butter Sauce Or Beurre Noir
Melt butter in a frying-pan and cook until brown, taking care not to burn. Take from the fire and
add lemon-juice or vinegar, and salt and pepper to season. Serve hot.
Butter Sauce
Beat the yolks of four eggs with half a cupful of cold water and two tablespoonfuls of vinegar or
lemon-juice. Cook in a double boiler until thick, seasoning with salt, cayenne, and onion-juice. Add
half a cupful of butter, cut into small pieces, take from the fire, and serve.
Caper Sauce
Add two or three tablespoonfuls of capers to two cupfuls of Drawn-Butter Sauce.
3
4
Cheese Sauce
Add half a cupful of grated cheese to two cupfuls of Cream or Drawn-Butter Sauce.
Colbert Sauce
Put into a saucepan one cupful of Espagnole Sauce, two tablespoonfuls of beef extract, the juice of
a lemon, red and white pepper and minced parsley to season, and half a cupful of butter in small
bits. Heat, but do not boil, and serve at once.
Cream Sauce
Cook together one tablespoonful of butter and two of flour. Add two cupfuls of cream or milk and
cook until thick, stirring constantly. Season with salt and pepper.
Curry Sauce
Fry a tablespoonful of chopped onion in butter and add a tablespoonful of flour mixed with a teaspoonful of curry powder. Mix thoroughly, add one cupful of cold water, and cook until thick,
stirring constantly. Take from the fire, season with salt and onion-juice, and serve hot.
Drawn-Butter Sauce
Cook to a smooth paste two tablespoonfuls of butter and two of flour. Add two cupfuls of cold
water and cook until thick, stirring constantly. Season with salt and pepper.
Dutch Sauce
Cook together one tablespoonful each of flour and butter, add one cupful of white stock, and cook
until thick, stirring constantly. Season with salt and pepper, take from the fire, and add the yolks of
three eggs beaten with half a cupful of cream . Cook in a double boiler for three minutes, take
from the fire, add a tablespoonful of lemon-juice, and strain.
Duxelles Sauce
Cook in butter one cupful of chopped mushrooms and one tablespoonful each of minced onion and
parsley. Add to one pint of Spanish Sauce and serve.
Egg Sauce
Add one-half cupful of sliced or chopped hard-boiled eggs to two cupfuls of Drawn-Butter Sauce or
sufficient melted butter.
Hollandaise Sauce
Beat half a cupful of butter to a cream and add gradually the well-beaten yolks of two eggs, the
juice of half a lemon, and pepper and salt to season.
Cook over boiling water until it begins to thicken, beating with an egg beater. Serve as soon as it is
of the proper consistency. Add a little boiling water if it is too thick.
Italian Sauce
Fry a chopped onion in butter with a teaspoonful of minced parsley and two tablespoonfuls of
chopped mushrooms. Add one cupful of white stock and boil for ten minutes. Thicken with a small
spoonful each of butter and flour cooked together, take from the fire, and add a tablespoonful of
butter and a little lemon-juice.
5
Maitre D' Hotel Sauce
Work into half a cupful of butter all the lemon-juice it will take, and add a teaspoonful or more of
minced parsley; or, melt the butter without burning, take from the fire, add the juice of half a
lemon and a teaspoonful of minced parsley.
Mint Sauce
Chop fresh mint, or use dried mint, which is equally good. Cover with good cider vinegar and add
enough granulated sugar to neutralize part of the acid. Let stand for several hours before using.
Mushroom Sauce
Add the desired quantity of chopped canned mushrooms to White, Cream, Brown, or Drawn-Butter
Sauce, using the can liquor for part of the liquid.
Parsley Sauce
Boil two large bunches of parsley in water to cover for five minutes. Strain the water, and thicken
with a tablespoonful each of butter and flour cooked together. Season with salt, pepper, and grated
nutmeg, take from the fire, add the yolks of two eggs beaten with a little vinegar, three
tablespoonfuls of butter in small bits, and a little minced parsley.
Piquante Sauce
Brown three small spoonfuls of flour in butter, add two cupfuls of stock, and cook until thick,
stirring constantly. Season with salt and cayenne. Chop a small onion fine and cook it until tender in
four tablespoonfuls of vinegar with a teaspoonful of sugar. Put into the sauce with two
tablespoonfuls each of chopped capers and cucumber pickles. Heat thoroughly and serve.
Remoulade Sauce
Mix together the yolks of two hard-boiled eggs, the yolk of one raw egg, a pinch each of salt and
pepper, and a teaspoonful of mustard. Set the bowl into a pan of ice and add gradually a cupful of
olive-oil, beating constantly. When smooth and thick, add three tablespoonfuls each of tarragon or
cider vinegar and a teaspoonful of minced parsley.
Tartar Sauce
Chop fine a teaspoonful each of pickles, parsley, olives, and capers. Mix with very stiff Mayonnaise.
A little grated onion may be added if desired.
Fry a chopped onion and half a clove of garlic in butter. Add half a cupful of water, a teaspoonful
of beef extract, a cupful of canned tomatoes, and three or four dried mushrooms soaked and
chopped. Simmer until smooth and thick, run through a sieve, and serve.
Tomato Sauce - II
Brown a tablespoonful of flour in butter, add a cupful of stewed tomatoes, and salt, pepper, grated
onion, powdered cloves, and mace to season. Cook until smooth and thick, stirring constantly, rub
through a sieve, and serve.
Tomato Sauce - III
Chop together capers, pickles, onion, and olives. There should be half a cupful in all. Add one-half
cupful of stewed and strained tomatoes, a teaspoonful each of made mustard and sugar, and salt
and cayenne to season highly. Serve very hot.
6
Tomato Cream Sauce
Cook together for ten minutes one cupful of tomatoes, a slice of onion, two cloves, two
peppercorns, a stalk of celery, and a bit of bay-leaf. Rub through a sieve and thicken with three
small spoonfuls of flour cooked in butter. Season with salt, paprika, and sugar, add one cupful of
hot cream, bring to the boil, add a pinch of soda, and serve.
Veloute Sauce
Cook together three small spoonfuls each of butter and flour, add one cupful of white stock and
one quarter cupful of cream. Cook until thick, stirring constantly. Season with salt, cayenne, grated
nutmeg, and minced parsley. Simmer for an hour, strain and serve.
Vinaigrette Sauce
Beat together four tablespoonfuls of olive-oil and one tablespoonful of vinegar with salt and red
pepper to season. Chop fine a little parsley, onion, and sweet pickle, or capers, and mix with the
sauce. Serve with cold meat.
Clean and Quick Dinner for 4 to 6
Ingredients:
1 pound of whole wheat pasta
1 pound of mixed fresh veggies
2 cups of any of the above sauces
(Recommended veggies: shredded cabbage,
sliced summer squash, shredded carrots, and
chopped broccoli… or whatever’s on hand!)
Directions:
Boil water and cook the pasta according to
the instructions.
Steam or sauté the veggies until they are just
tender or slightly crisp. (Do not overcook –
few things are worse than soggy vegetables)
Mix cooked pasta with cooked veggies in the
pasta pot or a large serving bowl and pour
on the sauce. Serve with side salads. Enjoy!
Sauce recommendations:
This dish is particularly delicious with
Veloute Sauce, and of the butter or egg
sauces, cheese sauce, or curry sauce.
Veggies on the Side
Cooking Greens:
Make one of the simple white or butter
sauces listed above or the curry sauce.
Simmer or wilt greens in the sauce until
tender and serve as a side dish or a
condiment on burgers and sandwiches.
Summer Veggies:
Sauté onion, garlic and sliced summer
veggies in oil until they begin to soften.
Leave on low heat. In another pan, make a
butter, egg, or curry sauce. Combine the
sauce and veggies.
This dish goes very with fish, chicken, or
tofu.
Serve this over rice for a complete meal.
7
Staple: Rice
(Information in this section is adapted from Wikipedia)
Rice is, perhaps, the most consumed food on the planet. In Thailand, for example, rice is so important
to the diet and culture that instead of saying “how are you” as a greeting, people ask each other, “have
you had rice today?”
There are many varieties of rice but the main distinction is between long- and medium-grain rice. The
grains of long-grain rice tend to remain intact after cooking; medium-grain rice becomes stickier.
Medium-grain rice is used for sweet dishes such as risotto and rice pudding.
Rice is cooked by boiling or steaming, and absorbs water during cooking. It can be cooked in just as
much water as it absorbs (the absorption method), or in a large quantity of water which is drained
before serving (the rapid-boil method). Electric rice cookers simplify the process of cooking rice. Rice
is often heated in oil before boiling, or oil is added to the water; this is thought to make the cooked
rice less sticky.
In Arab cuisine rice is an ingredient of many soups and dishes with fish, poultry, and other types of
meat. It is also used to stuff vegetables or is wrapped in grape leaves. When combined with milk, sugar
and honey, it is used to make desserts. In some regions, such as Tabaristan, bread is made using rice
flour.
Rice may also be made into rice porridge (also called congee, okayu, jook, or rice pudding) by adding
more water than usual, so that the cooked rice is saturated with water to the point that it becomes
very soft, expanded, and fluffy. Rice porridge is commonly eaten as a breakfast food, and is also a
traditional food for the sick.
Rice may be soaked prior to cooking, which saves cooking fuel or electricity, decreases cooking time,
minimizes exposure to high temperature and thus decreases the stickiness of the rice. For
some varieties, soaking improves the texture of the cooked rice by increasing expansion of the grains.
Instant rice differs from parboiled rice in that it is milled, fully cooked and then dried. There is also
degradation in taste and texture.
A nutritionally superior method of preparing brown rice known as GABA Rice or GBR (Germinated
Brown Rice) may be used. This involves soaking washed brown rice for 20 hours in warm water (100°F)
prior to cooking it. This process stimulates germination, which activates various enzymes in the rice.
By this method, according to research carried out for the United Nations International Year of Rice, it is
possible to obtain a more complete amino acid profile, including GABA.
Spanish Rice
Spanish Rice is a nutritious meal for the whole family and is a great alternative to spaghetti. Start with
enough cooked rice to feed your family (usually 4 -6 cups). Make your favorite spaghetti sauce with
lots of veggies and either meat or tofu. Pour the sauce and rice into a pot on the stove. Heat and stir.
Serve warm with cheese on top and a salad on the side for a complete meal.
8
How to Cook Rice:
Wash rice. Put 1- 2/3 to 2 cups of water for every 1 cup of rice into a pot and bring water to a
boil. Cover pot and reduce heat but make sure the water keeps simmering. Check the rice by
tasting it after 12 -15 minutes. If the rice is how you like it, remove from heat. If not, cover rice
(add ¼ cup of water if rice looks too dry) and cook for another five minutes or so.
For brown rice (which has more vitamins and minerals), add about another 1/3 cup of water per
cup of rice. Brown rice takes about twice as long to cook.
For recipes that call for cooked rice, remember that rice almost doubles in size when you cook it.
“No” Crust Rice-Crust Pizza
2-2/3 cups cooked rice
2 Tbsp butter
1/3 cup minced onion
1 cup tomato sauce
2 eggs (large or medium)
1/4 tsp oregano
1 cup shredded cheese
1 pinch of salt
Sliced meat or vegetables for topping (pepperoni, summer squash, olives, pineapple ...)
Preheat oven to 350 degrees Fahrenheit.
Melt butter. Mix rice, onion, egg, and butter together in a medium bowl until eggs are thoroughly
beaten. Lightly grease a 12-inch pizza pan (or baking sheet) and line with rice mixture. Bake for 12
minutes or until set. Spread tomato sauce and spices over rice crust. Sprinkle with ½ of the cheese.
Cover pizza with sliced meat and/or veggies and top with the remaining cheese. Bake at 350 degrees
for 20 to 25 minutes or until cheese is melted and golden. Cool pizza before serving.
Rice Casserole
2 Tbsp butter or olive oil
1/2 cup diced celery or spinach
1/2 cup diced onion
4 cups cooked rice
1 cup water or milk*
1 can “cream of __” soup (mushroom, chicken, celery)
1/4 tsp ground pepper
1 1/2 cup vegetables (frozen, fresh, or canned)
Optional: Add an egg, beans, canned or fresh fish or chicken, or tofu for more protein.
Preheat oven to 375 degrees Fahrenheit.
Cook the celery, onions, and any other fresh vegetables in the butter or oil. Mix all the remaining
ingredients together in a baking or casserole dish and bake at 375 degrees for 30 – 45 minutes until
hot and bubbly. Let stand and serve.
Hint: Add a few tomatoes or sauce for more vitamins and a variation to this dish!
Staple: Dry Beans
9
(Information in this section is adapted from www.foodreference.com)
The new U.S. Department of Agriculture dietary guideline using the Eating Right Pyramid suggests,
that the foods lowest in fats, oils and sugars (fruits, vegetables, dry beans and grains) should make
up the largest portion of our daily meals.
The benefits of using beans on a daily basis have recently been promoted because studies show
beans help to reduce cholesterol while providing excellent nutrition. When combined with nuts,
seeds or grains, they form a complete high-fiber vegetable protein.
Most beans contain only 2-3% fat. Beans are the perfect food for a fat-restricted diet.
You may never have to count calories again.
Beans contain no cholesterol, and they can help lower your cholesterol level because they are one of
the richest sources of fiber!
Most beans contain at least 20% protein and are high in carbohydrates which provides long lasting
energy. In addition, beans provide essential B Vitamins and Iron.
Adding beans to your daily meals insures total nutrition, and with our wide selection of beans you
should be able to find the right flavor for you.
Varieties
Beans range in size and shape. Lentils, for example, are flat disk-like legumes that can be green,
brown, grayish-black, yellow, or red and are smaller around that most pencil erasers. Great
northern beans, butter beans, lima beans, and Madagascar beans, on the other hand, can be an
inch long or longer and are usually white, beige or, in the case of lima beans, green. Other
varieties are black, pink, or calico. See what you can find at your local grocer and don’t be afraid to
experiment.
Dry Beans
Dry beans are cheap and easy to cook but take a little preparation. Before cooking, examine and
rinse beans. Put the beans in a large pot with 3 to 4 cups of water per cup of beans. Boil for about
3 minutes. Turn off heat, cover, and let soak for at least 2-4 hours or until you are ready to cook
them. Drain the beans and replace the water (3 cups per cup of beans) and cook gently until they
are the desired tenderness (usually 1 to 2 hours). Season to taste.
Tex-Mex Bean Soup
10
1 Tbsp oil
1/2 cup chopped onion
1 minced jalapeño
1 Tbsp minced garlic
4 1/2 cups water
1 tsp cumin (or other spices)
1/4 cup minced cilantro
7 oz (or just under 1 cup) bean flakes about 1 tsp salt to taste 15 oz or 2 cups corn (canned or frozen)
Heat the oil in a soup pot or large saucepan. Add onion, garlic, jalapeño, and cumin (or other spices)
and sauté until onions are translucent (about 1 minute). Add water and whisk in bean flakes (so they
don’t clump). Bring water to a boil and add salt to taste. Cover and reduce the heat. Simmer for
about 5 minutes then add the corn. Cook, while stirring, for 1 or 2 minutes. Stir in the cilantro just
before serving (to keep its flavor fresh). Serve hot with salad or corn bread.
Simple Chili
1 lb. hamburger, tofu, or ground turkey
1 onion, chopped
2 carrots, chopped
5 pounds of fresh tomatoes (or 2 30 oz. can)
1 pound cooked beans
In a large skillet or pot, put hamburger, carrots, and onion; cook and brown. Add tomatoes, beans,
and. Heat through and simmer 30 minutes to blend flavors. Serve. This is a basic recipe to get you
started, add your favorite ingredients and veggies to it to make it your own.
Bajan Black Beans and Rice
1 tablespoon bouillon or broth mix
3 cups water
3 cloves garlic, minced
1 onion, chopped
1 green bell pepper, chopped
1 red bell pepper, chopped
1 habanero pepper, minced
4 tomatoes (from a can of whole tomatoes), chopped
1 cup brown rice, uncooked
3 zucchini, chopped
2 cans black beans, drained and rinsed
1 cup frozen corn
1/2 cup cilantro leaves, chopped
Heat 3 cups of water and mix in bouillon. Set aside. Sauté garlic, onion, and red, green, and halbanero
peppers in 1/2 cup of broth in large pot for 10 minutes. Add remaining broth, tomatoes, and rice and
simmer covered for 15 minutes. Add zucchini and simmer for an additional 30 minutes. Stir
occasionally to keep from sticking. Add black beans, corn, and cilantro and cook an additional 5
minutes to heat through. Freezes well.
Staple: Flour and Dough
11
(Recipes contributed by Jenni Cook, Certified Pastry Chef. Flour details thanks to the Wheat Council)
While man cannot live on bread alone, most wouldn’t want to live without it either.
Flour types and their uses:
• All-purpose flour gives the best results for many kinds of products, including some yeast breads,
quick breads, cakes, cookies, pastries and noodles. All-purpose flour is usually enriched and may be
bleached or unbleached. Bleaching will not affect nutrient value. Different brands will vary in
performance. Protein varies from 8 to 11 percent.
• Bread flour is white flour that is a blend of hard, high-protein wheats and has greater gluten
strength and protein content than all-purpose flour. Unbleached and in some cases conditioned
with ascorbic acid, bread flour is milled primarily for commercial bakers, but is available at most
grocery stores. Protein varies from 12 to 14 percent.
• Cake flour is fine-textured, silky flour milled from soft wheats with low protein content. It is used
to make cakes, cookies, crackers, quick breads and some types of pastry. Cake flour has a greater
percentage of starch and less protein, which keeps cakes and pastries tender and delicate. Protein
varies from 7 to 9 percent.
• Self-rising flour, also referred to as phosphated flour, is a convenience product made be adding
salt and leavening to all-purpose flour. It is commonly used in biscuits and quick breads, but is not
recommended for yeast breads. One cup of self-rising flour contains 1-1/2 teaspoons baking
powder and 1/2 teaspoon salt. Self-rising can be substituted for all-purpose flour by reducing salt
and baking powder according to these proportions.
• Pastry flour has properties between those of all-purpose and cake flours. It is usually milled from
soft wheat for pastry-making, but can be used for cookies, cakes, crackers and similar products. It
differs from hard wheat flour in that it has a finer texture and lighter consistency.
• Semolina is coarsely ground from durum, a hard wheat. It is granular and resembles sugar.
Semolina is usually enriched and is used to make couscous and pasta products such as spaghetti,
vermicelli, macaroni and lasagna noodles. Breads are seldom made with semolina.
• Durum flour is finely ground semolina. It is usually enriched and used to make noodles.
• Whole wheat, stone-ground and graham flour can be used interchangeably. The nutrient and
fiber of these flours is content is higher than in white flours.
• Gluten flour is usually milled from spring wheat and has a high protein (40-45 percent), low-starch
content. It is used primarily for diabetic breads, or mixed with other non-wheat or low-protein
wheat flours to produce a stronger dough structure. Gluten flour improves baking quality and
produces high-protein gluten bread.
12
Breakfast
Basic Scones
Easy Crepes
Ingredients:
2 cups all-purpose flour
1/3 cup sugar
1 teaspoon baking powder
1/4 teaspoon baking soda
1/2 teaspoon salt
8 tablespoons unsalted butter, frozen
1/2 cup raisins (or dried currants)
1/2 cup sour cream
1 large egg
Ingredients:
1 cup all-purpose flour
2 eggs
1/2 cup milk
1/2 cup water
1/4 teaspoon salt
2 tablespoons butter, melted
Directions:
Adjust oven rack to lower-middle position
and preheat oven to 400 degrees.
In a medium bowl, mix flour, 1/3 cup
sugar, baking powder, baking soda and
salt. Grate butter into flour mixture on the
large holes of a box grater; use your
fingers to work in butter (mixture should
resemble coarse meal), then stir in raisins.
In a small bowl, whisk sour cream and egg
until smooth.
Using a fork, stir sour cream mixture into
flour mixture until large dough clumps
form. Use your hands to press the dough
against the bowl into a ball. (The dough
will be sticky in places, and there may not
seem to be enough liquid at first, but as
you press, the dough will come together.)
Place on a lightly floured surface and pat
into a 7- to 8-inch circle about 3/4-inch
thick. Sprinkle with remaining 1 tsp. of
sugar. Use a sharp knife to cut into 8
triangles; place on a cookie sheet
(preferably lined with parchment paper),
about 1 inch apart. Bake until golden,
about 15 to 17 minutes. Cool for 5
minutes and serve warm or at room
temperature.
Directions:
In a large mixing bowl, whisk together the flour and
the eggs. Gradually add in the milk and water, stirring
to combine. Add the salt and butter; beat until
smooth.
Heat a lightly oiled griddle or frying pan over medium
high heat. Pour or scoop the batter onto the griddle,
using approximately 1/4 cup for each crepe. Tilt the
pan with a circular motion so that the batter coats the
surface evenly.
Cook the crepe for about 2 minutes, until the bottom
is light brown. Loosen with a spatula, turn and cook
the other side. Serve hot.
Basic Pancakes from Scratch
2 cups all-purpose flour, stirred or sifted before
measuring
2 1/2 teaspoons baking powder
3 tablespoons granulated sugar
1/2 teaspoon salt
2 large eggs
1 1/2 to 1 3/4 cups milk
2 tablespoons melted butter
Sift together flour, baking powder, sugar, and salt. In a
separate bowl, whisk together the eggs and 1 1/2 cups of
milk; add to flour mixture, stirring only until smooth.
Blend in melted butter. If the batter seems too thick to
pour, add a little more milk. Cook on a hot, greased
griddle, using about 1/4 cup of batter for each pancake.
Cook until bubbly, a little dry around the edges, and
lightly browned on the bottom; turn and brown the other
side. Recipe serves 4.
13
Dinner
Fluffy Whole Wheat Biscuits
Gnocchi (no–chee)
Ingredients:
1 cup whole wheat flour
4 teaspoons baking powder
1 tablespoon sugar
3/4 teaspoon salt
1/4 cup butter or margarine
1 cup milk
Ingredients:
2 potatoes
1 egg
Directions:
In a medium bowl, combine flours, baking
powder, sugar, and salt; mix well. Cut in butter
until mixture resembles coarse crumbs. Stir in
milk just until moistened. Turn out onto a lightly
floured surface; knead gently 8 to 10 times. Roll
to 3/4-in. thickness; cut with a 2-1/2-in. biscuit
cutter and place on an ungreased baking sheet.
Bake at 450 degrees F for 10 to 12 minutes or
until lightly browned. Serve warm.
Directions:
Bring a large pot of salted water to a boil. Peel
potatoes and add to pot. Cook until tender but
still firm, about 15 minutes. Drain, cool and
mash with a fork or potato masher.
Combine 1 cup mashed potato, flour and egg
in a large bowl. Knead until dough forms a
ball. Shape small portions of the dough into
long "snakes". On a floured surface, cut snakes
into half-inch pieces.
Bring a large pot of lightly salted water to a
boil. Drop in gnocchi and cook for 3 to 5
minutes or until gnocchi have risen to the top;
drain and serve
Flour Tortillas
Ingredients:
1 teaspoon salt
2 tablespoons lard
1 1/2 cups water
Directions:
Whisk the flour, salt, and baking powder together in a mixing bowl. Mix in the lard with your fingers until the
flour resembles cornmeal. Add the water and mix until the dough comes together; place on a lightly floured
surface and knead a few minutes until smooth and elastic. Divide the dough into 24 equal pieces and roll each
piece into a ball.
Preheat a large skillet over medium-high heat. Use a well-floured rolling pin to roll a dough ball into a thin,
round tortilla. Place into the hot skillet, and cook until bubbly and golden; flip and continue cooking until
golden on the other side. Place the cooked tortilla in a tortilla warmer; continue rolling and cooking the
remaining dough.
14
Homemade Pasta
Ingredients:
6 eggs
Directions:
Heap the flour, and make a well in it. Break the eggs into the well. Beat eggs with a fork. Stir into
the flour from the bottom of the well with the fork until the dough in the center is smooth or shiny.
With your hands, gradually incorporate the flour from the outside of the well toward the center,
kneading gently until the mass of dough comes together. Knead the dough until it is smooth and
resilient. You may need to add more flour, or you may not be able to incorporate all of the flour,
depending on the humidity and the size of the eggs. If the dough is sticky or extremely pliable,
knead more flour into it.
Divide the dough into three portions, cover with plastic wrap or an overturned bowl, and allow to
rest for at least 30 minutes.
Roll the dough out very thin on a lightly floured surface, one portion at a time. If you have a pasta
machine, follow the manufacturer's instructions for rolling out the dough into sheets about 1
millimeter thick. Use as desired.
Kitchen Tips: Substitutions
Easy Pizza Dough
Ingredients:
1 (.25 ounce) package active dry
yeast
2 tablespoons vegetable oil
1 teaspoon salt
1 tablespoon white sugar
1 cup warm water (110 degrees)
Directions:
Combine flour, salt, sugar, and yeast
in a large bowl. Mix in oil and warm
water. Spread out on a large pizza
pan. Top as desired.
Bake at 375 for 20 to 25 minutes.
• Any recipe calling for all-purpose flour may use
1/2 whole-wheat flour and 1/2 all-purpose flour.
• If you want the product to be 100% whole
wheat, substitute 1-cup whole-wheat flour minus
1-tablespoon for every cup of all-purpose or
bread flour.
• To create a lighter whole-wheat loaf, add 1tablespoon gluten flour and 1-tablespoon liquid
for each cup of whole-wheat flour.
15
Desserts
Winter Energy Cookies
1 cup unsalted butter
1 1/2 cups packed brown sugar
1/3 cup molasses
1/3 cup peanut butter
2 eggs
1 1/2 teaspoons vanilla extract
1 1/2 cups whole wheat flour
1 cup toasted wheat germ (or 1 cup flour)
1 1/2 teaspoons baking soda
1/2 teaspoon salt
1/2 teaspoon ground cinnamon
2 cups oats
1 cup raisins
1 cup semisweet chocolate chips
1 cup chopped walnuts
Cream the butter, sugar, molasses, and
peanut butter in a large bowl. Blend in the
eggs and vanilla. Mix the flour, wheat germ,
baking soda, salt, and cinnamon in a separate
bowl. Stir the dry ingredients into the
creamed mixture, until evenly blended.
Stir in the oats, raisins, choc chips, and nuts.
Cover and refrigerate for 1 hour.
Preheat oven to 350 degrees.
Shape dough into large balls using 1/4 cup of
dough per cookie. Place on greased cookie
sheets, leaving 3 inches between them.
Flatten slightly with a fork. Bake for 15 to 18
minutes. When done, the tops will still be
soft to the touch. Cool on the sheets for 5
minutes, then transfer to a rack to cool.
Scottish Shortbread
Ingredients
1 1/2 cups all-purpose flour
1/3 cup white sugar
3/4 cup butter
Directions
Preheat oven to 350.
Blend all ingredients well. Dough will be stiff.
Press into a 9 x 9 inch buttered dish. Prick
top with a fork.
Bake until pale golden brown on the edges.
Cool and cut into squares.
Quick Chocolate Cake
A quick chocolate cake also known as Wacky
Cake. It has no eggs or milk, and is mixed in
the same pan it's baked in."
1 1/2 cups sifted pastry flour
1 cup white sugar
1/4 cup unsweetened cocoa powder
1 teaspoon baking soda
1/4 teaspoon salt
1 cup water
1/3 cup vegetable oil
1/4 cup white vinegar
1 teaspoon vanilla extract
Preheat oven to 350 degrees. Have ready an
un-greased 8 inch square pan.
Sift together the flour, sugar, cocoa, baking
powder, baking soda and salt into an ungreased pan. Make a well in the center and
pour in the water, oil, vinegar and vanilla.
Mix until blended.
Bake in the preheated oven for 25 to 30
minutes, or until a toothpick inserted into
the center of the cake comes out clean.
Allow to cool.
16
Staple: Bread
When you see a bread section in a cookbook, you probably assume that it is going to be filled with
recipes for making bread. Ordinarily, you would be right. However, since all those other cookbooks
have already provided you with so many wonderful bread recipes, this section will cover what to do
with all those leftover bread heels, loaves of stale French bread, and uneaten dry ends of
homemade loaves. In the interest of reducing kitchen waste and helping to stre-e-e-tch that dollar,
this cookbook proudly presents a section on Cooking with Stale Bread.
To start off, here are some simple ways to utilize day old or older breads:
Refreshed bread:
Preheat oven to 325 degrees and place your loaf of stale bread in a paper bag. Fold or twist the
bags opening closed. Dampen the bag lightly and evenly with cold water. The surface of the bread
may become a little wet, but avoid soaking the bread's interior. Dampen the bag lightly and evenly
with cold water. The surface of the bread may become a little wet, but avoid soaking the bread's
interior. Be sure to remove the bag from the oven before it scorches or before you increase the
temperature.
Pizza bread:
Slice a day-old loaf of French bread into 1/2 inch to 1 inch slices and cover with sauce and your
favorite pizza toppings. Bake or broil these mini-pizzas at 400 degrees until the cheese is melted
and turning brown. For very stale bread, use extra sauce or sprinkle both sides of the bread slices
with a little water to soften them. This is a fun way to use stale bread.
Toasted baguette:
Similar to Pizza bread above. Slice a loaf of an unsliced bread lengthwise like a hogtie roll. Spread
the bread evenly with sauce (salad dressings work very well for this). Add herbs, garlic, cheese and
any other toppings you like. Bake at 400 degrees until cheese is toasted.
Fritata:
When making an egg scramble (scrambled eggs with assorted veggies and/or leftover meats), add
crumbled stale bread to the egg mixture when the eggs are about half cooked.
Classic French toast: This is always a favorite breakfast food for young and old alike. Slice stale
bread into 1/2 inch to 1 inch thick slices and soak them in your favorite French toast egg batter
(usually beaten eggs, milk, sugar, cinnamon, and vanilla).
Recipes for Day-old Unsliced or other Stale Bread
17
Tuscan Panzanella
In addition to French toast, there are many tasty recipes for using leftover bread.
Panzanella is a refreshing Tuscan summer bread salad. Panzanella is quick to make, requires no cooking,
and is the perfect thing to enjoy on a hot summer day, especially at a picnic or cookout. Serves 4.
1 pound (500 g) several-days-old French bread, sliced
6 leaves basil or 1
3 ripe tomatoes, peeled, seeded, and sliced
1 small sweet red onion, sliced (optional)
1 cucumber, sliced (optional)
1/4 pound (100 g) canned tuna fish, crumbled (optional)
Minced parsley (optional)
1 or 2 hard boiled eggs, cut into eighths (optional)
1 teaspoon vinegar or more, to taste
3 or more tablespoons good olive oil
Salt and pepper to taste
Though the basic ingredient in panzanella is bread, there’s a great deal of room for improvisation. I have
one friend who insists the bread should be seasoned with just olive oil, vinegar, and basil, and another who
throws in a host of ingredients including tuna fish and raw onions. So if there’s something you don’t like in
the ingredient list, feel free to change it or leave it out.
Dip the bread in cold water, then carefully pat it dry with a towel (don't crush it to a pulp). Put the bread in
a salad bowl and mix in the remaining ingredients. Let the panzanella stand for ten minutes to give the
bread time to absorb some flavor, and serve.
Candereli: Bread Dumplings in Broth for 4
3/4 pound (300 g) day-old white bread, finely diced
1/2 a medium onion, minced
1 1/2 cups milk or water
2 tablespoons (or perhaps more) flour
2 tablespoons parsley, minced (or other Italian herbs)
A small bunch chives, chopped (optional)
Salt
2 eggs
2 tablespoons unsalted butter or margarine
5 cups broth
Combine the diced bread and speck in a bowl. Sauté the onion in the butter until it is translucent. Whisk the
eggs with some of the milk, stir in the parsley, and combine the mixture with the bread. Let rest a half hour.
Set a pot of lightly salted water to boil. In the mean time, mix the flour, onion, salt to taste, and -- if need be -a little more milk into the bread mixture. Wet your hands and shape the mixture into 8 balls roughly the size of
golf balls. Simmer the canederli in the water for about 15 minutes, and in the meantime heat your broth.
Transfer the cooked canederli to the broth with a slotted spoon, garnish with chives, and serve.
Note: The amount of flour required depends upon how moist the mixture is, and you may need more than is
specified here. To determine if you have enough flour in the mixture begin by cooking one canederlo. If it
holds, fine. If it dissolves, remake the canederli, adding more flour to the bread mixture.
Bread Soups
18
Pappa al pomodoro
Pappa al pomodoro, a Tuscan bread-and-tomato porridge, sounds like kid's food, and it is -- for kids of
all ages. In the
past it was also very much a homey dish, a tasty summer way to use leftover bread
that no housewife would have dreamed of serving to a guest. Now it's on the menus of Florence's
trendier restaurants. Serves 4 (or less, expect people to want a second serving):
Prep time: 20 min
Cook time: 20 min
Ingredients:
1 small onion, finely sliced
1 clove of garlic, crushed
1/4 cup olive oil
3/4 pound peeled, sliced tomatoes
1 tablespoon tomato paste
Day old French bread: Several slices -- up to a half a loaf for this volume of tomatoes -- of day old
bread, soaked in water for 5-10 minutes and then crumbled (you will need bread with a firm crumb
that will stand up to being soaked without becoming a paste, not white bread, to make this dish)
Broth or (more commonly) water as necessary
A crumbled hot pepper
Freshly chopped basil for garnishing (optional)
Preparation:
Sauté the onion and the garlic in the oil, and when they're lightly browned, add the tomatoes and the
tomato paste. Simmer for about 15 minutes, or until the tomatoes have fallen apart. Stir in the bread,
and a little bit of water or broth if necessary; season to taste. Stir the mixture over a low flame until it
thickens. Turn off the heat, cover, and let sit for fifteen minutes. Serve sprinkled with freshly chopped
basil and good olive oil on the side. It's better made a day ahead and reheated.
More Uses: Bread Crumbs
To make bread into crumbs, cut whatever leftover bread you are using into chunks. If you wish, you can
remove the crusts, which will give you a more consistently textured crumb. (I don't bother myself - kind of
hard to remove just the crust from a baguette!) Spread the chunks out on a baking tray and place in a
200°F oven for 30 minutes or until they are thoroughly dried out and turning a bit golden. Remove from
the oven and allow to cool completely. Use a food processor to grind the cooled chunks into crumbs
(takes about 1 minute on high and you may need to pulse it a bit to get things started). Pour the crumbs
into freezer bags, date and freeze until ready to use. You can keep it in the freezer for up to three months.
Using your bread crumbs:
Mix them with hamburger to add extra texture to meat loaf or meat balls.
Mix them with seasonings (herbs, spices, lemon zest, parmesan cheese, sesame seeds, etc.) and
use them as a topping for casseroles and other baked dishes.
Dredge meat or vegetables in flour, then egg, and finally in bread crumbs before frying or baking.
The bread crumbs form a crunchy barrier, keeping the food moist and hopefully not letting too
much oil in.
19
Kale Soup over Garlic Toasted Bread, or Zuppa di Cavolo Nero su Fette di Pane all'Aglio:
This soup is from Versilia, the Italian coastal region north of the Arno, and involves considerably more garlic
than one encounters inland.
1 pound (500 g) dried cranberry beans
An onion, a carrot, a stick of celery, and some parsley, minced
A second onion, carrot, stick of celery, and some parsley, minced
1/4 cup tomato sauce
1 1/2 pounds (650 g) kale or other dark green leafy vegetable
Toasted bread
To serve 6 you'll need a pound (500 g) of dried cranberry beans, soaked for several hours or over night. Boil
them in about 2 quarts of lightly salted water, together with the standard minestrone herbs, i.e. an onion, a
carrot, a stick of celery, and a bunch of parsley. When the beans are tender (don't let them fall apart)
remove half of them and set them aside. Blend the remainder along with the herbs.
While the beans are cooking, mince a carrot, an onion, a stick of celery, a clove of garlic, and a bunch of
parsley, and sauté them in abundant oil in a skillet. When the onion has become golden, stir in 1/4 cup of
tomato sauce diluted in a half cup of hot water, and a half a bullion cube. Season the mixture with pepper
and simmer it for a few minutes more, then stir it into pureed beans, and when the pot returns to a boil
add coarsely shredded kale (figure 1 1/2 pounds, or about 650 g, for 6). You can also, if you wish, add some
diced potatoes at this point. Simmer the soup for about a half hour, by which time the kale will be cooked,
then return the reserved beans to the pot and heat through; the soup shouldn't be watery.
While the kale is cooking toast slices of day old Italian whole wheat bread, rub them with garlic, and use
them to line your soup bowls. Ladle the soup over the toasted bread and serve it with a cruet of extra virgin
olive oil that your diners will be able to sprinkle over their soup. It's good hot, and also good cold.
Minestra di Pane and Ribollita are two of the best uses for sliced Tuscan bread (crusty, firm of crumb, and
without salt) I have ever come across. Tuscans make this hearty winter soup (Ribollita is Minestra di Pane
reheated) with cavolo nero, black leaf kale, a long-leafed variety of winter cabbage whose leaves are a very
dark purplish green. When it's reheated the next day, Minestra di Pane becomes Ribollita, and is even
better!
1 pound (500 g) dried white beans, washed and soaked for three hours
A small onion, a small carrot, a six inch stick of celery, and a small bunch of parsley, minced together
1/4 cup olive oil
1 1/2 tablespoons tomato paste
1 pound (500 g) Kale, shredded (or other dark green leafy vegetable like cabbage or spinach)
1 pound (500 g) cooking greens, ribbed and shredded
1/2 pound (250 g) potatoes, peeled and diced
Salt, pepper, and a sprig of thyme
Thinly sliced day old Italian or French bread
Boil the beans in lightly salted water. When they’re almost cooked, sauté the onion mixture in the oil, in a
heavy bottomed pot. When the onion has become translucent, add the tomato paste and the liquid from
the beans. Add the cabbage, beet greens, and potatoes. Stir in the beans and season to taste with salt,
pepper, and a sprig of thyme. Simmer until the potatoes are cooked (taste a piece for doneness), and
remove the thyme. Take an oven-proof serving dish and fill it with alternating layers of thinly sliced bread
and soup, making sure the bread is damp, until the soup is used up.
Served immediately, this dish is called minestra di pane, or bread soup. However, it improves dramatically
with age, so much that when it’s reheated and served the next day it’s called ribollita, reboiled, and is one
of the few reasons to get excited about the arrival of winter.
20
Sweet Uses for Old Bread
Simple Bread Pudding
Easy Bread Cobbler
1/2 loaf bread, crumbled (stale or toasted)
A loaf of stale bakery bread, torn or cut into 1-inch
1 can fruit (peaches work well)
bread cubes
3 eggs, beaten
3 cups milk, half-n-half, or a combination of both
1/3 c. sugar
1/2 stick butter (4 Tbsp.)
Dash of salt
1-1/2 tsp. ground cinnamon
1/2 tsp. nutmeg, cinnamon, or allspice
1/2 c. sugar
1 tsp. vanilla
2 tsp. vanilla
3 c. milk
3 eggs
Extra sugar and cinnamon for sprinkling on top
Place bread in bottom of deep baking dish. Drain
fruit and save juice. Put fruit over top of toast.
Preheat the oven to 350-degrees and butter an 8-inch
Mix other ingredients and 1/2 of peach juice.
square baking pan. Toss the milk, butter, cinnamon
Pour over fruit and toast. Bake 45 minutes at 350
and sugar into a saucepan, and heat gently over
degrees.
medium heat until the butter has melted. Remove
from heat and stir in vanilla.
Place bread in a large bowl. Pour the milk mixture
over the bread, making sure to cover all the bread.
Weigh the bread down by placing a plate or pan on
top of the mixture, held down with a few cans from
the cupboard. Let sit for about five minutes, making
sure the bread gets good and soaked.
Bread or Cracker Crumb Crust
Beat the eggs and pour on top of the bread mixture;
stir to thoroughly combine. Pour mixture into 8-inch
pan and sprinkle with sugar and cinnamon.
Place the pan into a larger baking dish and place in the
oven. Add enough hot water to the larger dish until
the water reaches about an inch from the top.
Dry toasted bread crumbs or cracker crumbs
(about 2 1/2 cups for 9" crust and topping)
Soft butter or margarine
2 teaspoons of sugar
Bake for 45-70 minutes. The pudding will be puffy and
golden when it's done; when a knife stuck into the
center comes out fairly clean, the pudding is done.
For a crumb crust, butter the pie plate with 2-1/2
tablespoons soft butter, then cover with toasted
bread crumbs, pressing them firmly into the
butter. Chill well in the freezer, fill with your
favorite quiche filling recipe, and bake as
directed.
Enjoy it warm (with vanilla ice cream) or cold. Bread
pudding keeps well for a couple of days; just cover
and store in the fridge.
Note: To use this pie crust recipe for a savory dish
like quiche or pot pie, omit the sugar and, if
desired, add celery seed and black pepper.
Staple: Pasta
21
Cooking pasta is easy, but there are rules to pasta cooking that will lead to
perfectly cooked pasta every time.
Here's How:
1. Fill a pot with one quart (1 liter) of water per serving of pasta (1/4 pound, 100 g) you plan to
make, and set it to boil.
2. When the water comes to a boil, add 1 tablespoon of coarse salt (a little less if it's fine) per
quart of water.
3. Check the pasta package for pasta cooking time. No time? See below.
4. When the water comes back to a rolling boil, add the pasta and give it a good stir to
separate the pieces.
5. Stir occasionally to keep the pasta pieces from sticking to each other or the pot.
6. A minute before the pasta cooking time is up, fish out a piece of pasta and check for
doneness.
7. Fresh pasta, especially egg pasta (fettuccine, tagliatelle, lasagna) cooks quickly, 3-5 minutes.
8. Thin dry durum wheat (no egg) pasta (spaghetti, shells, rotini) cooks in 6-9 minutes.
9. Thick-walled durum wheat (no egg) pasta (penne, ziti, spaghetti, tortiglioni, etc.) cooks in
12-15 minutes.
10. You want an al dente, or chewy texture -- not flab. Taste, or break open a piece of pasta to
test for doneness.
11. If you see a thin white line or white dot(s) in the middle of the broken piece, it's not done
yet.
12. Test again, and as soon as the broken piece is a uniform translucent yellow, drain the pasta.
13. Sauce the pasta per the recipe and serve it.
Tips:
To better wed the pasta to the sauce, put the sauce in a broad skillet and heat it while the pasta
cooks.
Drain the pasta when it's just shy of done and stir it into the skillet before the colander stops
dripping completely.
Toss the pasta and sauce over high heat for a minute or two, until The pasta is done. This technique
is called pasta strascicata, and will work especially well with creamy meat or vegetable sauces, sugo
alla bolognese, and marinara sauce. Do not use it with sauces that are raw, for example pesto.
What You Need:
Pasta, about 1/4 pound (100 g) per person
1 quart (liter) boiling water per serving
Salt for salting the water
Their Sauce of Choice
A Few Simple Pasta Recipes
Broccoli and Chicken Spaghetti
22
Sweet Pea and Tuna Salad
cupsrecipes
short pasta,
such
as shells
or orecchiette
In addition to French toast, there are many 4tasty
for using
leftover
bread.
1 pound spaghetti
1
1/2
peas
1 large head broccoli (1/2 pound)
1 stalk celery, chopped
1/4 cup olive oil
1/2 red onion, chopped
2 garlic cloves, thinly sliced
1/2 cup roughly chopped fresh parsley
1/2 teaspoon salt
2 6-ounce cans tuna, drained
2 cups cooked chicken (optional)
1/3 cup olive oil
ground black pepper
1/4 cup red wine vinegar
1/2 teaspoon red pepper flakes
3/4 teaspoon salt
Cook the spaghetti according to the label directions
1/2 teaspoon mustard
and drain, reserving 1/2 cup of the cooking water.
1/4 teaspoon freshly ground black pepper
Meanwhile, cut off the broccoli stalk, peel it, and
Cook the pasta according to the package
thinly slice it crosswise. Cut the remaining broccoli
directions. Drain and rinse under cold running
into small florets. Heat half the oil in a large skillet
water.
over medium heat. Add the garlic, broccoli, and half
In a large bowl, combine the pasta, peas, celery,
the salt and cook until the garlic is lightly browned
onion, parsley, and tuna.
and the broccoli is fork-tender, 4 to 5 minutes.
In a small bowl, whisk together the oil, vinegar,
Add the pasta, the shredded chicken, the reserved
salt, mustard, and pepper. Pour over the salad and
pasta water, the remaining 1/4 teaspoon salt, and a
gently toss. Serve at room temperature or chilled.
few grinds of pepper. Cook until heated through,
about 3 minutes. Add the red pepper flakes and
toss well. Drizzle with remaining oil before serving.
Linguini Marvini
Fettuccine Alfredo
12 ounces fettuccine
1 head broccoli, cut, stalk peeled and sliced
1 1/2 cups skim milk
1 tablespoon unsalted butter
1 tablespoon flour
3/4 cup freshly grated Parmesan
Salt
Cook the pasta according to the package
directions; drain. Meanwhile, bring a pot of salted
water to a boil and cook the broccoli until tender,
3 minutes; drain. Heat the milk and butter in a
large saucepan over low heat and slowly whisk the
flour. Simmer until slightly thickened, whisking
constantly, 1 to 2 minutes. Remove from heat and
stir in the Parmesan and 1/2 teaspoon salt. Add
the pasta and broccoli and cook, stirring, over low
heat until heated through. Top each serving with
extra Parmesan.
3 tablespoons olive oil
20 cloves garlic, peeled and thinly sliced
1/2 cup butter, cut in small pieces
1 tablespoon fresh lemon juice
1 teaspoon kosher salt
6 tablespoons freshly grated Parmesan
several sprigs fresh basil (about 14 leaves)
1 pound thin linguine
In a large pot, bring 6 quarts of water to a boil.
Meanwhile, heat the oil in a large saucepan over
medium heat. Add the garlic and sauté until
golden brown, about 2 minutes. Reduce heat to
low and stir in the butter, lemon juice, salt,
pepper, and 3 tablespoons of the Parmesan.
Remove from heat. Add all but one sprig of the
basil. Cover and let stand.
Meanwhile, cook the linguine according to the
package directions. Toss the warm linguine with
the Marvini sauce. Sprinkle with the remaining
Parmesan and garnish with the basil.
Vegetable: Tomatoes
23
(Information in this section adapted from www.fruits&veggiesmatter.gov)
Currently, tomatoes are one of the most popular vegetables eaten by Americans. Tomatoes are
members of the fruit family, but they are served and prepared as a vegetable. This is why most people
consider them a vegetable and not a fruit. Tomatoes are an excellent source of vitamin C and a good
source of vitamin A.
Varieties:
There are thousands of tomato varieties. The most widely available varieties are classified in three
groups: cherry, plum, and slicing tomatoes. A new sweet variety like the cherry tomato is the grape
tomato, really wonderful to eat alone or in a salad. Tomatoes vary from marble-sized to three-pound
whoppers. They can be red, yellow, orange, purple, green, or nearly black. Some are even pearshaped, striped, or a different color on the inside that on the outside.
How To Select:
Cold temperatures damage tomatoes, so never buy tomatoes that are stored in a cold area. Choose
plump tomatoes with smooth skins that are free from bruises, cracks, or blemishes. Depending on the
variety, ripe tomatoes should be completely red or reddish-orange.
Storage:
Store tomatoes at room temperature (above 55 degrees) until they have fully ripened. This will allow
them to ripen properly and develop good flavor and aroma. Try to store tomatoes out of direct
sunlight, because sunlight will cause them to ripen unevenly. If you must store them for a longer
period of time, place them in the refrigerator. Serve them at room temperature. Chopped tomatoes
can be frozen for use in sauces or other cooked dishes.
Longer storage of tomatoes can be achieved through freezing. One method of freezing is to prepare
them into sauce and then freeze the sauce in freezer bags for future use. Another method is to freeze
tomatoes whole. To freeze whole tomatoes, wash them then place them first in a plastic bag and then
in your freezer – how easy is that? To use frozen whole tomatoes, thaw them in the microwave or in a
bowl in your refrigerator. Drain off excess liquid and then use these tomatoes in sauces, dips, chili,
soups, or salsa.
Home Garden Tips: Tomatoes
Tomato plants have big roots and lots of sun but you can still grow them almost anywhere – including patios.
Give your tomato plants about 18 inches of space or use a three-gallon pot if you are growing in containers.
Plant your tomatoes (or place you containers) in a spot that will get eight hours or more of sun during the day .
Bury tomato plants deeper than they come in the pot, all the way up to a few top leaves. Tomatoes are able to
develop roots all along their stems. You can either dig a deeper hole or simply dig a shallow tunnel and lay the
plant sideways. It will straighten up and grow toward the sun.
Water you plants deeply, daily, and early in the day. Tomato plants like a lot of water but watering them too
late in the day doesn’t give them time to dry before night, which can lead to mildew on the plant and fruit.
Fertilize! Find a good organic fertilizer and follow the package instructions. Tomatoes need Nitrogen,
Phosphate, Potassium, and Calcium to produce quality fruit – look for products that add these nutrients to
your soil. Using compost, manure, and mulch is also a great way to add nutrients and tilth to your soil.
Tomatoes in Meals
24
Skillet-Fried Corn and Tomatoes Recipe
Ingredients
1/2 Serrano chili, minced
6 cups corn kernels, from about 6 ears corn
2 cups fresh tomato puree
2 tablespoons unsalted butter
2 tablespoons thinly sliced chives
Sea salt, preferably gray
Freshly ground black pepper
Directions
Heat a large skillet over high heat. Add the olive oil, then the garlic. Sauté until the garlic is lightly
browned. Add the chilies and sauté briefly to release their character. Add the corn and cook briskly,
stirring often, until partially cooked, about 3 minutes. Add the tomato puree and simmer, stirring,
until the corn is just tender, about 2 minutes.
Remove from the heat, whisk in the butter, and stir in the chives. Season with salt and pepper.
Transfer to a serving bowl and serve immediately. Chef's Note: This dish can be started on the
stove, then finished or reheated on the grill.
Tomato Kabobs Recipe
Tomato Couscous Salad Recipe
Ingredients:
Good olive oil
2 pints cherry tomatoes
Skewers
Kosher salt
Ingredients:
1 1/4 cups vegetable broth
1 cup tomato couscous
1/2 pound thin asparagus spears, cut into 1-inch pieces
2 scallions, sliced
3 tablespoons Italian salad dressing, divided
1 cup halved cherry tomatoes
1/4 cup finely chopped fresh basil leaves
Directions:
Heat a grill with coals. Spread
them out in 1 dense layer and
brush the grill with oil. Loosely
thread 4 or 5 cherry tomatoes
onto skewers, threading them
through the stem of the
tomato. Rub the tomatoes with
olive oil and sprinkle with salt
and pepper. Place the tomato
skewers on the grill and cook
for approximately 5 minutes,
turning once.
Directions:
Preheat oven to 400 degrees. Lightly spray baking sheet with
olive oil cooking spray; set aside. In a small pot, bring the
broth to a boil. Stir in couscous. Remove from heat and
cover. Let stand 5 minutes. Fluff with fork; set aside. Place
asparagus and scallions on prepared baking sheet. Toss with
1 tablespoon salad dressing. Roast in preheated oven for 10
to 12 minutes. In a large bowl, combine cooked couscous,
roasted vegetables, cherry tomatoes, basil, and remaining
salad dressing. Toss to combine. Serve warm or at room
temperature.
25
Fresh Tomato and Cucumber Salad
1/2 cup olive oil
4 tablespoons vinegar (balsamic and/or red wine vinegar word great)
1/2 teaspoon salt
3-4 cloves garlic, minced
10 fresh basil leaves (or 2 tablespoons dry)
5 fresh oregano leaves (or 1 teaspoon dry)
3 small fresh cucumbers
2 large beefsteak tomatoes, vine ripened
Mince garlic or press through a garlic press. Let garlic stand in balsamic and wine vinegars for 10
minutes (this takes the "edge" off). Discard any garlic which has green sprouts in the center, as the
flavor is too sharp and bitter for this salad - use for another purpose. Wash basil and oregano
leaves (pick at noon time on a sunny day for best flavor). Roll up leaves and slice into little strips
(chiffonade). Chop and add to your best olive oil and allow to stand in oil while garlic marinates.
Meanwhile, prepare salad ingredients. Wash cucumbers and tomatoes. Peel cucumbers, leaving a
scant amount of peel (helps with digestion). Slice cucumbers into 1/4 inch coins (circles). With a
sharp knife, remove stem and blossom end from tomatoes (a very small amount). Slice tomatoes
into wedges, being careful not to crush and lose juice. Place tomatoes and cucumbers in salad
bowl and sprinkle with sea. Combine olive oil with vinegars, whisking together well. Use to dress
tomatoes and cucumbers; serve at room temperature. Variations: Add 1 thinly sliced red onion,
pitted oil cured black olives and fresh mozzarella, sliced.
Roasted Tomato Bruschetta
Ingredients
2 pints grape tomatoes
1/4 olive oil
Salt and freshly ground black pepper
1 loaf French bread
2 cloves garlic, halved
4 scallions, finely chopped
1/2 cup basil leaves, thinly sliced
Directions
Heat the oven to 400 degrees F.
Coat the tomatoes in olive oil and season with salt and pepper. Roast 20 minutes to concentrate
the flavor and burst the tomatoes. Cut 2 large "planks" of bread each 1-inch thick by slicing the
bread lengthwise horizontally. Reserve the rest of the loaf for another use. When you remove the
tomatoes from the oven, switch on broiler. Char bread on both sides then rub hot bread with cut
garlic. In a bowl, lightly mash the roasted tomatoes and combine with scallions and basil. Top the
large planks with tomato mixture then cut each giant crostini into 4 pieces, 8 pieces total.
Tomato Soups and Sauces
26
Gazpacho for Six
6 large tomatoes
1 large cucumber, peeled, seeded and finely diced
1 large green bell pepper, finely chopped
1 medium-sized red onion, minced
3 Tbsp. red wine vinegar
2 Tbsp. olive oil
Juice of 1/2 lemon
2 to 3 Tbsp. fresh parsley, chopped (to taste)
2 Tbsp. fresh basil, chopped or 2 tsp. dried basil
Salt and fresh ground pepper to taste
Tabasco sauce to taste
To peel the tomatoes, submerge them in boiling water for 15 seconds. Place into a colander and rinse
under cold water. The skins should slip right off. Core the tomatoes and gently squeeze out the seeds.
Chop half of the tomatoes coarsely and puree the other half in a food processor. Combine the puree and
chopped tomatoes in a large mixing bowl. Blend the remaining ingredients with the tomatoes. Cover and
refrigerate for several hours before serving. Serve chilled; garnish with herbed croutons if desired.
Tomato Base for Chili:
35 fresh tomatoes, peeled, seeded and chopped
3 fresh hot chili peppers, seeded and chopped
4 red bell peppers, cut into 2-inch pieces
1 large onion, chopped
2 cups apple cider vinegar
1/3 cup fresh lime juice, or amount to taste
1 cup white sugar
1 cup packed brown sugar
1 tablespoon salt, or amount to taste
Place the tomatoes in a large pot over medium
heat, and simmer 1 hour. Skim off any excess liquid
or foam. Stir in the chili peppers, bell peppers,
onion, vinegar, lime juice, white sugar, brown sugar,
and desired amount of salt. Reduce heat to low, and
simmer 3 to 5 hours until liquid reduces and
thickens. Adjust seasonings to taste. Remove chili
sauce from heat, and skim off any foam.
Homemade Tomato Soup Recipe
1 (14-ounce) can chopped tomatoes
3/4 cup extra virgin olive oil
1 stalk celery, diced
1 small carrot, diced
1 yellow onion, diced
1 cup chicken broth
1 bay leaf
2 tablespoons butter
1/4 cup chopped fresh basil leaves
Preheat oven to 450 degrees. Strain the chopped canned
tomatoes, reserving the juices, and spread onto a baking
sheet, season with salt and pepper, to taste, drizzle with
1/4 cup of the olive oil and roast until caramelized, about
15 minutes. Meanwhile, in a saucepan, heat remaining
olive oil over medium-low heat. Add the celery, carrot,
onion and garlic, cook until softened, about 10 minutes.
Add the roasted chopped canned tomatoes, reserved
tomato juices, chicken broth, bay leaf and butter. Simmer
until vegetables are very tender, about 15 to 20 minutes.
Add basil. Puree with blender until smooth.
27
Chunky Tomato Sauce Recipe
Lauren's Pink Tomato Salsa Recipe
Ingredients
1/2 medium onion, diced
1 tablespoon chopped garlic
2 whole large tomatoes (or 1 can)
2 basil leaves
2 tablespoons parsley leaves
Ingredients
5 tomatoes, chopped
3 bell peppers, stemmed, seeded, and chopped
2 onions, chopped
2 jalapenos, stemmed, seeded, and chopped
1 tablespoon crushed red pepper
1 lemon, juiced
1 lime, juiced
1 bunch cilantro, leaves chopped
Salt
Pepper
Directions
In a medium pot heat olive oil over
medium heat. Add onion and garlic and
sauté for 3 minutes. Add remaining
ingredients and simmer for another 15
minutes.
Directions
Combine the tomatoes, bell peppers, onion, jalapenos,
crushed red pepper, lemon juice, lime juice, and
cilantro in a medium saucepan. Bring to a simmer over
low heat. Simmer until vegetables are tender, about 10
to 15 minutes. Remove from heat and let cool. Season,
to taste, with salt and pepper.
Serve with your favorite chips.
Quick Tomato Sauce Recipe
Ingredients
2 pounds tomatoes (or 1, 28oz can)
3 tablespoons olive oil or garlic oil
1 jalapeno pepper, optional
1 yellow onion, finely chopped
1 tablespoon minced garlic
2 bay leaves
1/4 cup drained and chopped oil-packed dried tomatoes
1 tablespoon finely chopped fresh oregano leaves
Directions
Cut tomatoes in half crosswise, and squeeze out the juice and seeds over a sieve suspended over a bowl
to collect the juice. Chop the tomatoes. Heat the olive oil in a heavy saucepan over medium-high heat
until hot. If using the jalapeno, tilt the pan to collect the oil in a little pool against the side and drop the
jalapeno into the oil. Cook until light brown, about 2 minutes. Remove the jalapeno and reserve. Add
the onion to the pan and cook, stirring occasionally, until soft, about 2 minutes. Add the garlic and cook
briefly until light gold. Add the bay leaf. Add the tomato juice and bring to a boil. Simmer rapidly for
several minutes. Add the crushed tomato pulp. Then rinse the remaining pulp out of the can by filling it
halfway with water and add that to the pan. Add the jalapeno, and salt and pepper, to taste, and return
to a boil. Add the dried tomatoes and stir. Lower the heat to medium and simmer, stirring occasionally
to prevent scorching, until the mixture thickens and the tomatoes have turned an orange-red versus the
pale blue-red they were straight from the can, about 30 minutes. Add the oregano halfway through the
cooking. Discard the bay leaf. Peel, seed, and mash the jalapeno with a spoonful of the sauce and pass
at the table so diners can add as much heat as they like to their plates.
28
Sam’s Roasted Salsa
Ingredients:
3 pounds of tomatoes, halved (or whatever you have on hand)
1 large onion, skinned and halved
1/2 bulb or garlic
1 Jalapeno (or as many as you like)
1 cup of olive oil
Salt and pepper
Directions:
Heat oven to 450 degrees. Pour 1 cup of oil onto a deep baking pan that is large enough to hold all
the veggies (a 9x16 pan works great). Cut the onion and tomatoes in half, place them in the oil, cut
side down. Peel the garlic, place in oil. Chop jalapeño in to 3 or 4 pieces and place them in the oil.
Place the baking sheet with the veggies on the second highest rack of you oven and roast until the
tomato skins start to loosen and darken. At this point, broil on high for about 2 minutes. Be careful
not to burn your veggies! Take everything out of the oven and allow to cool enough that you can
handle. Put all ingredients into a blender or food processor and whirl on “grind” or medium until well
blended. Serve hot or cold with corn chips.
…and one last Red Tomato Dinner Recipe:
Herb Stuffed Tomatoes
Ingredients
5 large, firm tomatoes
1 cup chopped flat-leaf parsley leaves (or 2 tablespoons dry Italian herbs)
3/4 cup bread crumbs
1 cup grated provolone (or other cheese)
1 teaspoon butter, softened
Directions
Preheat the oven to 375 degrees.
Cut the tomatoes in half, horizontally. Use a small spoon to gently hollow out the inside of the
tomatoes, discarding the seeds and reserving the pulp and being careful not to puncture the outer
shell. Chop the reserved pulp and put in a medium bowl. Add the parsley, bread crumbs, cheese, and
pepper and mix gently to combine. Place the tomato halves in a buttered casserole dish, and fill with
the bread crumb mixture. Drizzle the top of the tomatoes with olive oil. Bake until the tops are
browned, about 20 minutes.
29
Savory Green Tomato Recipes
Green tomatoes can be used as a vegetable in soups, stews, chili, stir fry’s, casseroles, taco or burrito filling,
scrambled eggs, salsa, and many other dishes. Why not try an old family favorite with green tomatoes today?
Tomato Fritters
Classic Fried Green Tomatoes
Ingredients:
2 cups chopped green tomatoes
2 cups fresh scraped corn kernels with
(or one can of corn)
sugar
salt
pepper
2 eggs, beaten
1 cup milk
Flour
Ingredients:
4 to 6 green tomatoes
salt and pepper
cornmeal
bacon grease or vegetable oil
juices
Preparation:
Combine tomatoes and corn. Season with
sugar, salt, and pepper. Add the beaten eggs,
milk, and enough flour to hold the mixture
together. Fry in oil.
Green Tomato Hash
Baked green tomato hash casserole is made
with leftover meat, beef, or pork, and
potatoes.
Ingredients:
2 cups leftover chopped beef, pork or ham
1 cup diced raw potatoes
1/2 cup diced green tomatoes
salt and pepper, to taste
Preparation:
Combine ingredients; mix well. Turn into a
buttered casserole and bake at 325° for 1
hour.
Preparation:
Slice the tomatoes into 1/4 - 1/2-inch slices. Salt and
pepper them to taste. Dip in meal and fry in hot
grease or oil about 3 minutes or until golden on
bottom. Gently turn and fry the other side. Serve as a
side dish - delicious with breakfast!
Oven Fried Green Tomatoes
Ingredients:
4 to 6 green tomatoes, cut in 1/4-inch thick slices
2 eggs, beaten
2/3 cup evaporated milk or 1/3 cup milk
1/3 cup water
salt and pepper
Preparation:
Sprinkle tomato slices with salt and pepper on both
sides. In a shallow bowl mix beaten eggs, milk, and
water. Put the all-purpose flour in a shallow bowl. Dip
each slice into egg mixture, then into flour.* Dip each
slice into egg and then into the flour again. Arrange
tomatoes in large, shallow, greased baking pans, or
bake in 1 pan, in batches. Tomatoes should not touch.
Bake uncovered in 400° oven 20 minutes, turning
halfway through.
For crunchier coating, dip slices the second time into
egg mixture then into seasoned bread crumbs or corn
flake crumbs, with a little Parmesan cheese, if desired.
30
Sweet Green Tomato Recipes
This southern favorite can also be made sweet – here are some ideas how:
Baked Green Tomatoes
Green Tomato Pie
Ingredients:
4 large firm green tomatoes
salt and pepper
1/2 cup brown sugar
3/4 cup coarse buttery cracker crumbs
Ingredients:
6 to 8 medium green tomatoes
2 tablespoons lemon juice
1 teaspoon grated lemon peel
1/2 teaspoon salt
3/4 cup granulated sugar
2 tablespoons cornstarch
1 tablespoon butter
pastry to 9-inch 2-crust pie
Preparation:
Cut green tomatoes in 1/2 inch slices;
arrange green tomato slices in a greased
baking dish. Season sliced green tomatoes
with salt and pepper and spread each with
about 1/2 tablespoon brown sugar. Cover
sliced green tomatoes with crumbs and dot
with butter. Bake at 350° until green
tomatoes are tender but still firm, or about
25 to 35 minutes.
Recipe for baked green tomatoes serves 6.
Preparation:
Wash the green tomatoes well; peel and slice. In a saucepan,
combine tomatoes with lemon juice, peel, salt, and cinnamon.
Cook tomato mixture over low heat, stirring frequently.
Combine sugar and cornstarch; stir into tomato mixture. Cook
mixture until clear, stirring constantly. Add butter, remove
from heat, and let stand until slightly cooled. Line a 9-inch pie
plate with pastry; pour in tomato mixture. Cover with top
pastry, seal edges, crimp, and cut several small slits in crust to
allow steam to escape. Bake at 435° for 35 to 45 minutes, or
until nicely browned. Serve warm or cooled.
Green Tomato Cake
Ingredients:
2 1/4 cups sugar
1 cup vegetable oil or shortening
3 eggs
2 teaspoons vanilla
3 cups flour
1 teaspoon salt
1 teaspoon cinnamon
1/2 teaspoon nutmeg
1 cup pecans or walnuts
1 cup raisins
2 1/2 cups diced green tomatoes
coconut (optional)
Preparation:
Preheat oven to 350°. In mixing bowl, beat sugar, vegetable oil or
shortening, eggs and vanilla until smooth and creamy. Sift together
the flour, salt, baking powder, cinnamon and nutmeg; slowly beat
into egg mixture. Blend well. Stir in pecans, raisins and tomatoes.
Pour into greased 9x13-inch pan. Top with coconut if desired. Bake
for one hour, or until a wooden pick or cake tester inserted in center
comes out clean.
Serves 12.
31
Vegetable: Eggplant
Eggplant is a member of the nightshade family and is native to India. The early varieties were bitter,
but cultivation and crossbreeding have greatly improved the flavor. Eggplant is related to potatoes,
tomatoes, and peppers.
Eggplant isn't a particularly popular vegetable in the United States, but it's a favorite in many areas
of the South. Thomas Jefferson, who experimented with many varieties of plants in his Virginia
garden, is credited with introducing eggplant to North America.
Florida produces the bulk of the domestic harvest, and New Jersey is a major supplier during the
summer months.
Varieties
The dark purple eggplants are the most common type sold commercially in the United States. They
weigh about 1 to 5 pounds each and come in two shapes: oval and elongated. The elongated variety
is often referred to as the Japanese or oriental eggplant.
Specialty varieties include miniature eggplants that come in a variety of colors and shapes.
Deep purple, round or oval eggplants are often nicknamed Italian or baby eggplants.
Pale violet eggplant, usually slim and light, is nicknamed Chinese eggplant.
Violet-white are Italian rosa biancos
Japanese eggplants are younger versions of the large commercial purple type.
Availability
Eggplants are available all year. Their peak growing season in the United States is from July to
October.
Selection
Look for a symmetrical eggplant with smooth, uniformly colored skin. Tan patches, scars, or bruises
indicate decay. Also avoid eggplants with wrinkled or flabby-looking skin. Oversized purple
eggplants, usually over 6 inches in diameter, may be tough and bitter.
When you press gently on an eggplant, the finger mark will disappear quickly if the eggplant is
fresh. Eggplant should feel heavy; one that feels light for its size may not have a good flavor. The
stem and cap should be bright green.
32
Storage
Both cold and warm temperatures can damage eggplant. It is best to store eggplant uncut and
unwashed in a plastic bag in the cooler section of the refrigerator. Do not force the eggplant into the
crisper if it is too big, as this will bruise the vegetable. Eggplant may be blanched or steamed then
frozen for up to 6 months.
Preparation
Wash the eggplant just before using it, and cut off the cap and stem. Use a stainless steel knife
because carbon blades will discolor the eggplant. Eggplant should not be eaten raw. Eggplant may be
cooked with or without its skin. However, large eggplant and most white varieties have thick, tough
skin and should be peeled prior to cooking with a vegetable peeler.
Unlike many vegetables, eggplant is not harmed by long cooking. An undercooked eggplant can have a
chewy texture; but overcooked eggplant is just very soft. Do not cook in an aluminum pot because the
eggplant will become discolored.
Spices that enhance its flavor include allspice, basil, bay leaves, garlic, chili powder, oregano, sage,
thyme, marjoram, and parsley. Eggplant is most often paired with tomatoes or onions.
Baking: To bake a whole eggplant, pierce the skin with a fork several times, and cook it at 400 degrees
for 30 to 40 minutes. Baking whole eggplants produces a soft flesh that is easy to mash or puree.
Broiling: Cut the eggplant into thick lengthwise slices, and score them lightly with a sharp knife. Place
the slices on a broiler pan or grill; brush them lightly with oil. Broil about 5 inches from the heat, and
turn slices when they begin to brown. Eggplant should be cooked for approximately 5 minutes per
side.
Eggplant may also be microwaved whole, cubed, or sliced. Cooking times vary from 6 to 8 minutes for
a whole eggplant to 3 or 4 minutes for a pound of cubed eggplant.
Stewed eggplant is called ratatouille. For this dish, eggplant may be stewed alone, or with other
vegetables. Simmer, covered with a liquid such as tomato juice, until the eggplant is tender. The
cooking time is usually 20 to 25 minutes.
Garden Tips: Eggplant
Eggplant likes hot weather. Plant after the last day of frost for your region. Plants often are started
indoors six to eight weeks before the last frost date, and transplanted as the weather warms in the
spring. A second setting in mid summer, is often started outdoors.
For outdoors planting, select a sunny location. Eggplants like full sun. Sow seeds very shallow, about 1/4
to 1/2 inch. You can even set them on the soil and lightly water them in. If started outdoors, you can
also sow seeds in a seedbed and transplant plant seedlings to the desired location. Space 1 1/2 feet
apart. Space rows 2 to 2 1/2 feet apart.
If you are growing in containers, use the biggest container you can! A 5 gallon container would be great,
although a 3 gallon size will do in a pinch.
33
Stuffed Eggplant
Each serving equals 2 cups of fruit or vegetables
Ingredients
1½ cups bread crumbs
2 eggplants
2 tomatoes, diced
½ cup green bell pepper, diced
½ cup onion, diced
1/3 cup celery, diced
1/8 Tbsp. salt
¼ Tbsp. black pepper
2 Tbsp. fresh parsley, minced
2 Tbsp. parmesan cheese
Vegetable cooking spray
Preheat oven to 350 degrees. Cut eggplants in half lengthwise. Scoop out and save the flesh, leaving the
shells 3/8-inch thick. If necessary, trim a small piece off the bottom of each shell so it won't tip over. Set
aside. Coat large skillet with vegetable cooking spray. Chop up reserved eggplant and add to skillet. Add
tomato, bell pepper, onion, celery, salt, and black pepper. Place skillet over medium heat; cover and
cook about 5 minutes, until vegetables are tender. Remove skillet from heat. Stir in bread crumbs and
parsley. Spoon mixture into the hollow eggplant shells.
Arrange stuffed shells in a shallow baking dish coated with vegetable spray. Sprinkle 1½ tsps Parmesan
on top of each shell. Bake for 25 minutes, until filling heats through and top is golden brown.
Baba Ghanoush (Traditional eggplant dip)
Ingredients:
1 eggplant
1/4 cup lemon juice
1/4 cup tahini
2 tablespoons sesame seeds
salt and pepper to taste
1 1/2 tablespoons olive oil
Directions:
Preheat oven to 400 degrees F (200 degrees C). Lightly grease a baking sheet. Place eggplant on baking
sheet, and make holes in the skin with a fork. Roast it for 30 to 40 minutes, turning occasionally, or until
soft. Remove from oven, and place into a large bowl of cold water. Remove from water, and peel skin
off. Place eggplant, lemon juice, tahini, sesame seeds, and garlic in an electric blender, and puree.
Season with salt and pepper to taste. Transfer eggplant mixture to a medium size mixing bowl, and
slowly mix in olive oil. Refrigerate for 3 hours before serving.
34
Stir-Fried Eggplant
Ingredients
4 Small to medium eggplants
2 teaspoons salt
1 tablespoon oyster or soy sauce
3/4 teaspoon sugar
1 teaspoon sesame oil
2 tablespoons vegetable oil
2 teaspoons minced garlic
2 hot red chili peppers, seeded and thinly sliced or 1 tablespoon hot sauce (optional)
Directions
Cut each eggplant in half lengthwise, then cut diagonally into 1/2-inch slices. Cover the eggplants
with water, add the salt, and stir to dissolve the salt. Soak the eggplants for 5 minutes, then drain
well. In a small bowl, mix the oyster sauce with the sugar and sesame oil and set aside. Heat a
wok or nonstick skillet over high heat. Add the vegetable oil, garlic, chile peppers, and eggplants
and stir-fry for 2 minutes. Add 2 tablespoons water and continue stir-frying for 2 more minutes.
Add the oyster sauce mixture and stir well to mix. Remove to a platter and serve hot or cold.
History:
Eggplant is believed to have originated in India and was cultivated in China as early as 500 B.C. Eaten in the
Middle East and Asia for centuries, it was taken to Africa by the Arabs and Persians during the Middle Ages,
eventually finding its way to Italy in the 14th century
Grilled Eggplant:
Cook Time: 15 minutes
Ingredients:
1 large eggplant
2 tablespoons balsamic vinegar
2 cloves garlic, very finely minced
1 pinch each thyme, basil, dill, and oregano
salt and freshly grated black pepper
Directions:
Heat grill.
When grill is hot, slice eggplant about 1/2-inch thick. In a small bowl, whisk together the olive oil,
balsamic vinegar, garlic, herbs, salt, and pepper. Brush both sides of the eggplant slices with the
oil and vinegar mixture.
Place eggplant on the hot preheated grill. Grill about 15 to 20 minutes, turning once.
35
Roasted Eggplants and Tomatoes Recipe
4 small eggplants, halved lengthwise
4 Roma tomatoes, halved lengthwise
4 teaspoons minced garlic
1/2 teaspoon dried oregano leaves
1 (14-ounce) can diced tomatoes, drained
1/3 cup dried plain bread crumbs
Preheat the oven to 450 degrees F.
Line a heavy large baking sheet with foil. Cut cross-hatch marks over the cut side of the eggplants. Arrange the
eggplants and the Roma tomatoes cut side up on the prepared baking sheet. Brush with 2 tablespoons of oil.
Sprinkle with salt and pepper. Whisk 2 tablespoons of oil, 2 teaspoons of garlic, and 1/4 teaspoon of oregano
in a small bowl to blend. Stir in the diced tomatoes. Season with salt. Spoon the oil mixture over the
eggplants. Sprinkle the eggplants with salt and pepper.
Stir the bread crumbs, remaining 2 tablespoons of oil, 2 teaspoons of garlic, and 1/4 teaspoon of oregano in
another small bowl to blend. Sprinkle the bread crumb mixture over the Roma tomatoes. Bake until the
vegetables are tender and the bread crumb topping is brown, about 30 minutes.
Traditional Eggplant Parmesan
Simple Eggplant Parmesan
3 eggplant, peeled and thinly sliced
2 eggs, beaten
4 cups Italian seasoned bread crumbs
6 cups spaghetti sauce, divided
1 pound mozzarella cheese, shredded
1/2 cup grated Parmesan cheese, divided
1/2 teaspoon dried basil
Dip eggplant slices in egg, then in bread
crumbs. Place in a single layer on a baking
sheet. Bake in preheated oven for 5 minutes
on each side. In a 9x13 inch baking dish
spread spaghetti sauce to cover the bottom.
Place a layer of eggplant slices in the sauce.
Sprinkle with mozzarella and Parmesan
cheeses. Repeat with remaining ingredients,
ending with the cheeses. Sprinkle basil on top.
Bake in preheated oven for 35 minutes, or
until golden brown.
1 eggplant, cut into 3/4 inch slices
1 1/2 tablespoons salt
8 ounces ricotta cheese
6 ounces shredded mozzarella cheese
1/2 cup grated Parmesan cheese
1 egg, beaten
1/2 cup chopped fresh basil or 1 teaspoon dry
4 cups pasta sauce
Salt both sides of the eggplant slices. Place in a colander,
and place a dish underneath the colander to capture liquid
that will sweat out of the eggplant. Allow to sit for 30
minutes. Preheat oven to 350 degrees. In a medium bowl,
mix the ricotta, mozzarella cheese and 1/4 cup parmesan
cheese. Mix in egg and basil. Rinse the eggplant in cold
water until all salt is removed. In a large skillet, heat 4
tablespoons olive oil over medium heat. Place one layer of
eggplant in the pan, brown each side. Repeat with
remaining eggplant, using additional oil if necessary. In a
9x13 inch baking dish, evenly spread 1 1/2 cups of
spaghetti sauce. Arrange a single layer of eggplant slices
on top of the sauce. Top the eggplant with 1/2 of the
cheese mixture. Repeat layering process until all the
eggplant and cheese mixture is used. Pour on remaining
sauce, and add remaining Parmesan cheese. Bake 30 to 45
minutes, until sauce is bubbly.
36
Eggplant Croquettes
Ingredients:
2 medium eggplants, cubed
1 cup shredded sharp Cheddar cheese
1 cup Italian seasoned bread crumbs
2 eggs, beaten
2 tablespoons dried parsley
2 tablespoons chopped onion
1 clove garlic, minced
1 cup vegetable oil
1 teaspoon salt
1/2 teaspoon ground black pepper
Directions:
Place eggplant in a microwave safe bowl and microwave on medium-high 3 minutes. Turn
eggplant over and microwave another 2 minutes. The eggplant should be tender, cook
another 2 minutes if the eggplants are not tender. Drain any liquid from the eggplants and
mash. Combine cheese, bread crumbs, eggs, parsley, onion, garlic and salt with the mashed
eggplant. Mix well.
Shape the eggplant mixture into patties. Heat oil in a large skillet. Drop eggplant patties one
at a time into skillet. Fry each side of the patties until golden brown, approximately 5 minutes
on each side. Patties can be frozen before frying and cooked later.
Eggplant Provencal Recipe
Ingredients
2 small eggplants
4 tomatoes
Olive oil
Salt and pepper
12 peeled garlic cloves
Directions
Slice eggplants and tomatoes into 1/2-inch thick slices. Brush each side with olive oil. Season
with salt and pepper. Put slices on nonstick cookie sheet. Bake in oven at 375 degrees F for
approximately 20 minutes or until golden brown. Take peeled garlic cloves and put them in a
saucepot or sauté pan and cover them with olive oil. Cover pot/pan with a top or aluminum
foil and simmer garlic cloves until they are tender. You can tell when they are tender when
the tip of a chef's knife is easily inserted. Allow garlic cloves to cool and set aside. Place the
roasted eggplant slices on a platter, top with the roasted tomato slices and garnish with
poached garlic.
37
Vegetable: Peppers and Chilies
Peppers are a great source of vitamins A and C. They make a colorful addition to any meal.
Varieties:
Peppers can be found in a rainbow of colors and can vary in flavor. The variety of the pepper plant
and the stage of the ripeness determine the flavor and color of each pepper. For example, a red
bell pepper is simply a mature green bell pepper. As a bell pepper ages, its flavor becomes sweeter
and milder. Red bell peppers contain eleven times more beta carotene than green bell peppers.
Look also for favorites such as poblano, Anaheim, gypsy, banana, giant Marconi, friggitello, and
lipstick.
Selection
Peppers are available and are in good supply all year, but they are more plentiful and less
expensive during the summer months. Fresh peppers come in variety of colors, shapes, and sizes,
but when selecting them, they all follow the same guidelines. Their skin should be firm without
any wrinkles, and the stem should be fresh and green. They should feel heavy for their size. Avoid
peppers with sunken areas, slashes or black spots.
Storage
Store unwashed bell peppers in a plastic bag in the refrigerator. They will stay fresh for about a
week. Green bell peppers will stay fresh a little longer than the yellow and red ones.
Chilies
Hot peppers (chilies) are often used to spice up dishes, and they are especially popular in Mexican,
Indian, Thai, Vietnamese, Arab and Spanish cooking. Chilies are an excellent source of vitamin C if
you can withstand their powerful bite.
Contrary to popular belief, the hottest part of the chili pepper is not the seeds but where the seed
attaches to the white membrane inside the pepper. This area has the highest concentration of
capsaicinoids. Capsaicinoids are flavorless, odorless substances that act on pain receptors in the
mouth and throat. Capsaicin is the primary capsaicinoid. Capsaicinoids can be found throughout the
flesh of chili peppers though their concentration varies in different areas so that one part of a pepper
may be hot and another part of the same pepper quite mild.
The seeds are often hot because they are in such close contact with the white membrane.
There are several varieties of chili peppers (see next page) and each differs in flavor and heat
intensity. Even within each variety, there may differences in how ‘hot’ each particular chili is.
Typically, larger chilies are milder because they contain fewer seeds and less white membrane in
proportion to their size. Most varieties can be found dried, canned, or fresh.
38
Chili Varieties
Anaheim (California Green Chile or Long Green Chile): One of the most
commonly used varieties in the United States, especially in stuffed chiles. This
chili is long, slender and lobed, green or red in color and mildly hot. They can be
eaten when green or when they are their mature red color.
Ancho: Dried or fresh poblano pepper. Dried anchos are flat, wrinkled, and
heart shaped. They range in color from very dark red to almost black. Anchos
are mild to moderately hot and often soaked and ground for use in sauces.
Cascabel: Green or red, small and round, moderately hot and typically available
dried. When dried, their skin turns a translucent red-brown color and their seeds
rattle inside.
Cayenne (Long Hots): Red when fully mature, long (6 to 10 inches), thin and
straight or curled at the tips. Very hot. Cayenne can be found dried and ground
into a powder that is seen as generic "red pepper" in the spice aisle.
Cherry: Round and red like a cherry. Sold fresh or pickled in jars, these
peppers range from mild to moderately hot.
Habanero (Scotch Bonnet): Typically yellow-orange but they can be green, red,
or orange. These peppers are lantern shaped and typically about 2 inches long.
The hottest pepper grown commercially; intense fiery flavor; a unique floral
flavor and an extremely intense heat that affects the nasal passages.
Hungarian: These peppers start out yellow and ripen to orange or red; they are
moderately hot.
Jalapeńo: Most often green when mature but sometimes red, these peppers
are about 2 inches in length with cracks around their stems. They are very hot,
with an immediate bite. Jalapeńos are sold canned, sliced, and pickled and are
added to many products during processing including sausage, cheese, and jelly.
Poblano: Ancho peppers that are green. Poblano peppers look like small bell
peppers and are mild to hot in taste. They are often roasted and peeled prior to
being used in soups, sauces, casseroles or even stuffed with meat and cheese
for a dish called chilies rellenos.
Serrano: Sold red or mature green and about 1 to 4 inches in length. Moderate
to very hot with an intense bite. Serrano chilis are often used in Thai cooking
and they are also quite popular in Mexico and the southwestern United States.
39
Stuffed Peppers
4 sweet, medium, or mild peppers (red or green bell peppers work great)
1 pint or 2 cups cherry tomatoes
1 medium onion
1 cup fresh basil leaves (or 3 tablespoons dry basil or Italian seasoning)
3 garlic cloves
2 tsp olive oil
1/4 tsp Salt
1/4 tsp pepper
Preheat oven to 425°. Lightly oil a large shallow baking pan. Cut peppers in half lengthwise and
remove seeds. Arrange peppers cut sides up in baking pan and lightly oil cut edges of stems.
Halve cherry tomatoes and chop onion and basil. Finely chop garlic. In a bowl toss tomatoes,
onion, basil, garlic, 2 tbsp. oil, salt and pepper to taste. Divide mixture among peppers and
roast in upper third of oven until peppers are tender, about 20 minutes.
Peppers, Tomatoes and Carrots
8 sweet, mild, or medium peppers, cut in halves, seeded
6 tomatoes cut in halves
6 carrots, peeled, sliced thin
Seasonings to taste
Instructions
Put into a baking dish first the tomatoes, then the green peppers, then the carrots, and then the
butter and seasonings.
Bake in moderate oven for about 35 minutes. Serve warm as a side dish.
Mashed Potatoes and Peppers
8 potatoes, peeled, quartered
3 mild, medium, or hot peppers, seeded and cut in small pieces
1 cup milk, scalded
Seasonings to taste
Instructions
Boil potatoes in salted water for about 20 minutes.
Drain off water. Mash with potato masher. While the potatoes are boiling, boil the green
peppers in salted water for about 6 minutes.
Drain off water and set aside until potatoes are mashed.
After potatoes are mashed, add the scalded milk, butter and seasonings and green peppers.
Serve hot as a side to meat, fish, or a veggie entre.
40
Philadelphia Pepper Pot
Ingredients
Sliced onion (1/4 cup)
Chopped celery (1/4 cup)
Chopped mild, medium, or hot peppers (1/4 cup)
3 1/2 tablespoons flour
5 cups broth
1/2 lb. meat or tofu, cut into cubes
1 1/2 cups potato cubes
1/2 teaspoon peppercorns, finely pounded
3/4 tablespoon salt
1/2 cup heavy cream
Instructions
Cook vegetables in three tablespoons butter fifteen minutes; add flour, and stir until well
mixed; then add remaining ingredients except cream. Cover, and let cook one hour.
Just before serving, add cream and remaining butter.
Cherry Pepper Salad
Makes 4 servings
Source: foodreference.org
Ingredients
1 1/4 cup fresh sweet cherries, pitted
1 cup each thinly sliced sweet yellow and green peppers
1/4 cup thinly sliced mild chili pepper
2 Tbsp finely chopped onion
2 Tbsp white wine vinegar
1/2 Tbsp olive oil
2 tsp sugar
1 Tbsp pickled ginger strips, optional
4 cups mixed greens or fresh spinach
Toss together all ingredients except greens or spinach; refrigerate 1 hour or longer. Serve on
mixed greens or fresh spinach.
41
Peppers with Rice
Ingredients:
8 green peppers, seeded, cut in pieces
1 1/4 cups rice, washed
5 cups water
1 onion, peeled, chopped
Seasonings to taste
Directions:
Put all ingredients in a stew pan. Cover. Let cook for about 20 to 25 minutes. Serve hot.
Pepper Salad Sandwiches
Ingredients:
2 cups sweet, mild, or medium pepper (raw, sautéed, or roasted, depending on time and taste)
3 tablespoons mayonnaise (or 1 tablespoon mayo and 2 tablespoons mustard)
1/2 cup Diced olives, onions, celery, pear and/or apple (if using apple or pear, omit olives)
Instructions
Chop finely green bell peppers, mix with other diced fruits or veggies and mayonnaise to make
a paste. Spread between slices of bread cut very thin.
Jalapeno Poppers
Ingredients
12 ounces cream cheese, softened
1 (8 ounce) package shredded Cheddar cheese
1 tablespoon bacon bits (optional)
12 ounces jalapeno peppers, seeded and halved
1 cup milk
1 cup dry bread crumbs
2 quarts oil for frying
Directions
In a medium bowl, mix the cream cheese, Cheddar cheese and bacon bits (if using). Spoon this
mixture into the jalapeno pepper halves. Put the milk and flour into two separate small bowls.
Dip the stuffed jalapenos first into the milk then into the flour, making sure they are well
coated with each. Allow the coated jalapenos to dry for about 10 minutes. Dip the jalapenos in
milk again and roll them through the breadcrumbs. Allow them to dry, then repeat to ensure
the entire surface of the jalapeno is coated. In a medium skillet, heat the oil to 365 degrees.
Fry the coated jalapenos 2 to 3 minutes each, until golden brown. Remove and let drain on a
paper towel.
42
Stuffed Pepper Soup
Makes 6 cups, prep 15 min, cook time 30 min
1 lb ground beef, I use 93/7 beef
1/2 onion, diced
2 stalks celery, diced (plus leaves for garnish)
1 lb bell peppers, diced (approx 3 large)
1 (14.5 oz) can diced or crushed tomatoes
2 cups water or low sodium beef broth
1 tbsp beef base
salt and pepper
rice
In a large stock pot, crumble ground beef and stir in onion, celery, peppers, and garlic. Heat over
high to brown beef and sweat and soften the vegetables, about 10 minutes. Add tomatoes, beef
stock or water, and beef base. Simmer 15 minutes or longer until ready to serve. Taste and
season with salt and fresh ground pepper. Serve with fresh-cooked rice.
This is good with your typical long-grain rice or a wild rice blend. Feel free to add cooked rice to
the pot as desired, but I prefer to serve it on the side so you can adjust the amount in each
bowl. It is a good one to make when bell peppers are on sale and is best with a combination of
red, orange, green and yellow peppers.
Scrambled Eggs with Mushrooms and Red Peppers Recipe
Ingredients:
6 eggs, beaten with 1/3 cups milk or soy milk
1/4 lb. mushrooms, washed and sliced
2 red peppers, seeded and cut in strips
Seasonings to taste
Directions:
Put butter, mushrooms, red peppers, and seasonings in a frying pan. Cook on high for 3 minutes.
Add the beaten eggs. Scramble together until the eggs are done. For a more nutritious
breakfast, add 1 or 2 cups of cooking greens to the skillet with the mushrooms and peppers.
Stewed Peppers
6 to 12 peppers, any variety
Salt to taste
¼ to ½ cup milk or cream
Cut peppers in sections, remove seed, and boil in salted water one-half an hour.
Take out, drain, put into saucepan 1/4 cup of cream, season with salt, add 1 tablespoon of
butter, stir in peppers, and serve very hot on toast.
Vegetable: Summer Squash
43
(Much of the information in this section has been amended from www.fruitsandveggiesmatter.gov)
Summer squash are fleshy vegetables protected by a thin rind. They belong to the plant family that
includes melons and cucumbers. The skin and rind of summer squash are rich in the nutrient betacarotene, but the fleshy portion of this vegetable is not. To gain the full nutritional benefits of this
vegetable, the skins or rinds must be eaten. This food is low in Saturated Fat, and very low in
Cholesterol and Sodium. It is also a good source of Thiamin, Riboflavin, Niacin, Vitamin B6,
Calcium, Phosphorus and Zinc, and a very good source of Dietary Fiber, Vitamin A, Vitamin C,
Vitamin K, Foliate, Magnesium, Potassium, Copper and Manganese.
Summer squash can be cooked in a wide variety of ways. They can be boiled, stewed, sautéed,
steamed, grilled, barbequed, baked, roasted, or fried – and that’s just if you cook them by
themselves! In recipes they can be stuffed, used as stuffing, shredded, pureed, eaten raw… you
name it. Summer squash can even be used instead of apples in many dishes such as cobblers,
crisps, or “apple” pancakes. Don’t forget about zucchini bread!
These veggies vary widely in shape, size, and color. They can be smaller than an egg or the size of
a baseball bat (many will argue that some of the larger squash lose their flavor, but this author
finds that the bigger squashes are perfect for stuffing and roasting, shredding for baking, or
stewing in soups and chili). Their colors range from white or yellow to green or black.
Summer Squash Varieties:
Scallops or Pans: These varieties are round and flattened like a plate with scalloped
edges, usually white but sometimes yellow or green. These squash are usually
slightly sweet and nutty in flavor. They are wonderful sautéed with cooking greens
and onion.
Zucchini: Commercially available zucchini are almost exclusively small, cylindrical, and dark green.
Homegrown or farmer’s market varieties can be white, yellow, light green, or so dark green
that they are nearly black. Zucchini can be grown to gigantic sizes that can be stuffed,
barbequed, stewed, or cooked in a variety of other ways. A good zucchini has a cool, nutty
flavor when raw and takes on the flavor of meats and spices when cooked.
Straight and Crook-neck: Crookneck and straightneck squash are nearly the same as
zucchini in terms of taste, texture, nutrition, and preparation. The two principal differences
are shape and color. These squash have thinner necks and a bulbous base and are almost
always yellow.
Other Summer Squash: There are a few hybrid, open pollinated, and cross-bred mutant varieties of
summer squash that are spherical, ovoid, and other shapes, colors and textures as well. If
you can find them, give them a try – who knows if you’ll ever come across them again.
44
Gardening and Growing Tips
1. Cover a 1 foot high mound of soil with black plastic for a day or two in late spring to warm the
soil before planting seed or starts. Multiple mounds should be spaced about 4 feet apart.
2. Plant starts or thin sprouted seedling to three plants per hill.
3. Winter squash plants like plenty of compost. Use organic fertilizer according to package
instructions (about twice during the season).
4. Water deeply and regularly to provide these large plants the moisture they need to produce
healthy, juicy fruit.
5. Water early in the day to give the leaves and stems a chance to dry before nightfall to prevent
plant mildew and diseases.
Zucchini Boats
Makes 4 servings.
Ingredients
2 medium zucchini (or one big ‘un)
1/2 cup shredded carrot
Vegetable cooking spray
1 cup corn bread stuffing mix
3 Tbsp. water
1/4 cup shredded reduced fat sharp cheddar cheese
(For particularly large zucchinis, increase the volume of stuffing)
Halve zucchini lengthwise. Scoop out pulp, leaving 1/4-inch to 1-inch
thick shells. Discard pulp. Place zucchini halves, cut side down, in a large
skillet. Add ½ cup water. Bring to a boil; reduce heat. Cover and simmer
for 5 minutes. Drain zucchini on paper towels. Meanwhile prepare
stuffing. Lightly spray a medium saucepan with vegetable spray. Add
carrot and onion and cook over medium heat until onion is tender. Stir
in stuffing mix and water. Next, spoon stuffing into prepared zucchini.
Sprinkle cheese on top of the stuffing in each zucchini then place them
in a shallow baking dish. Bake in a 350° oven for about 20 minutes or
until zucchini are tender and stuffing is heated through.
Very, Very Veggie Salad
Ingredients:
Directions:
4 cups raw spinach
Wash and cut vegetables. Toss them all together in a
4 cups romaine lettuce
large mixing bowl and mix well.
2 cups chopped red, yellow, orange bell pepper
Top the salad with your favorite dressing and enjoy!
2 cups chopped tomatoes
1 cup chopped broccoli
1 cup chopped cauliflower
1 cup sliced yellow squash
1 cup sliced zucchini
2 cups sliced cucumber
2 cups chopped or shredded carrots
45
Quick and simple summer squash ideas:

When making nachos, shred a medium sized squash (two or so cups) along with the cheese
and sprinkle it over the chips.

If you find yourself with more squash than you can use before it goes bad, bake or steam
them until tender. Blend the soft squash unto a puree and freeze in ice cube trays. Keep
these squash cubes on hand to add to soups, sauces, dips, and more.

Cut squash into 1-inch cubes, leaving the skin on, and marinate them lightly. Skewer these
cubes with other veggies and grill or barbeque until tender

Cut squash vertically into 1/2-inch steaks. Toss these steaks in a mixture of olive oil, salt,
and pepper until lightly coated. Grill until tender.

Add shredded squash to sandwiches in place of (or in addition to) lettuce.

Top salads with shredded squash to add a sweet, nutty flavor and crunch.

Add shredded summer squash to pancake batter.

Slice a summer squash into very thin rounds. Use these rounds on sandwiches, salads, or as
a garnish to any meal.

Dice or shred squash and add it to egg scrambles, omelets, or hash.
 Squash can be added raw to smoothies and milkshakes! (see below:)
Don't Knock it until You Try it: Zucchini Chocolate Banana Nut Milkshake
Ingredients
1 cup grated zucchini, frozen
2 large ripe bananas, peeled and frozen
2 tablespoons cocoa powder
1/4 cup chopped peanuts
1/4 cup sugar
1 cup half and half or yogurt
Directions
Blend the zucchini, bananas, cocoa powder,
peanuts, sugar, and half and half in a food
processor until smooth, thick, and creamy.
Hint: You can make this with spinach instead of squash!
Tip: The various summer squash can be used interchangeably in most recipes – use your favorites, but
don’t be afraid to substitute a different squash than the recipe calls for!
Squash Favorites
46
Zucchini Bread
3 eggs
2 cups sugar
1 cup oil
1 tsp vanilla extract
1 tsp cinnamon
1 tsp baking soda
3 cups sifted flour
1/2 tsp baking powder
1/2 tsp salt
2 cups grated zucchini
1 cup diced nuts
Beat eggs and sugar until fluffy. Stir in oil, add vanilla, cinnamon, baking soda. Mix flour, baking
powder and salt.
Add to eggs and sugar mixture.
Fold in zucchini and nuts.
Bake at 350 degrees for 1 hour in 2 loaf pans or 1 hour and 10 minutes for 1 large pan. 18-20
minutes for muffins.
Squash Cakes
4 lg. eggs
1 tsp. lemon juice
1/8 c. mayonnaise (or olive oil)
1/3 c. Parmesan cheese (optional)
1/2 c. flour
1 sm. diced (finely) onion
4 c. shredded zucchini
Salt and pepper
1-3 tbsp. each butter and olive oil (or just cooking oil)
Plain yogurt mixed with hot sauce or sour cream and chives for topping on fry cakes
Tip: Add other finely diced veggies to the batter. Be creative; cabbage, carrots, and spinach work
especially well. Try this dish with different spices like cayenne, curry, or dill.
In a large bowl beat eggs with a fork or wire whip until well blended, then beat in lemon juice,
mayonnaise, Parmesan cheese, flour and onion. Stir in zucchini until well combined. Season to taste
with salt and pepper.
In a 10-12 inch frying pan (preferably with a non-stick finish) heat 1 tablespoon each of the butter
and oil over medium high heat until butter melts. Drop zucchini mixture, 1 heaping tablespoon at a
time, into the pan and spread out to make pancakes about 3 inches in diameter. Cook until golden
brown on the other side, 3-4 minutes total. Offer sour cream and chives to spoon onto individual
servings. Makes 30 cakes.
47
Fried Zucchini Fries
3/4 c. flour
1 tsp. salt
1/4 tsp. garlic powder
1/8 tsp. pepper
3/4 c. water (can use milk)
2 eggs, separated
2 tbsp. oil
3 med. zucchini
Oil for frying
Combine flour, salt, garlic powder and pepper. Add egg yolks, water and 2 tablespoons oil. Mix just
until combined. Batter will be a little lumpy. Beat egg whites until stiff. Gently fold into batter. Peel
zucchini and slice into thin strips. Dip zucchini in batter and fry until golden brown.
Summer Squash Pizza Crust
4 cups finely shredded zucchini or yellow summer squash
3/4 cup all-purpose or whole wheat flour
3/4 cup grated Parmesan cheese (optional)
1/2 cup shredded mozzarella cheese
2 eggs, beaten
1/2 teaspoon ground black pepper
salt to taste
Preheat oven to 350 degrees F.
Once zucchini or summer squash has been shredded (or run through a food processor) lightly salt the
squash and transfer it to a strainer. Let stand 10 to 20 minutes and press all remaining liquid out of squash.
In a medium-sized mixing bowl, combine squash, flour, Parmesan cheese, mozzarella cheese, eggs, pepper
and salt. Mix well.
Spread the mixture into a greased and floured jelly roll pan. Bake for 25 minutes in the preheated oven.
Remove the crust from the oven and change the oven's temperature to broil. Brush the top of the crust
with oil, and then broil the crust for 3 to 5 minutes until the top is lightly browned.
Allow the crust to cool slightly and slide spatula underneath all edges and under the middle. Place a large
baking sheet over the top of the crust and gently flip the crust over so that the bottom of the crust is now
facing upwards. Because it can be difficult to flip the crust smoothly, it may be necessary to cut the crust in
half to facilitate the flipping of the crust. If you want to omit the flipping stage, that is okay, but the crust
won't be as crunchy.
Brush the top of the crust with oil and broil for another 3 to 5 minutes until the top is browned. Cover with
toppings as desired.
Note: This will be a non-traditional crust, as it will be somewhat soft. Depending on your toppings, you may
need to bake it at 400 degrees for a few more minutes to heat toppings and further reduce sogginess
48
Sauceless Garden Lasagna
1 medium summer squash, halved lengthwise and sliced
1/3 cup chopped onion (red onion works great)
1 cup shredded mozzarella cheese, divided
This recipe takes a little more
1/2 cup crumbled feta cheese (or any cheese you have on hand)
time but it is totally worth it!
2 portobello mushrooms, sliced (or 2 cups of any mushrooms)
4 cups fresh spinach
1/4 cup chopped fresh basil (or 1 tablespoon dry basil)
1 tablespoon chopped fresh oregano (or 1 big pinch of dry oregano)
1/4 cup balsamic vinegar
1 teaspoon sugar
1/2 teaspoon salt
1 (8 ounce) package no-cook lasagna noodles
9 roma (plum) tomatoes, thinly sliced (or 3 to 4 medium or large tomatoes)
BOOM!
Preheat the oven to 350 degrees F. Lightly coat a 9x9 inch baking dish with cooking spray.
In a large bowl, toss together the squash, mushrooms, spinach, garlic, red onion, 1/2 cup mozzarella
cheese, and feta cheese. Drizzle with olive oil and balsamic vinegar, and stir in basil, oregano, sugar, salt
and pepper. Stir the mixture until evenly blended.
Place a layer of lasagna noodles into the bottom of the prepared pan. Make a layer of tomato slices over
the noodles. Spread a generous amount of the spinach mixture over the tomatoes. Don't worry, it shrinks
a lot while cooking. Lay slices of tomatoes over the spinach mixture, then another layer of noodles. Start
with another layer of tomatoes on top of the noodles, and repeat layering until the dish is heaped with
lasagna, ending with the vegetable mixture. Sprinkle remaining cheese on the top.
Bake for 35 to 45 minutes in the preheated oven, until noodles, and vegetables are tender. Let stand for a
few minutes to set, then slice and serve.
Creamy Squash Linguini
Ingredients:
1/2 cup olive oil
2 large zucchini, diced
2 cloves garlic, thinly sliced
1/2 teaspoon salt
1/8 teaspoon crushed red pepper flakes
1 (12 ounce) package linguine pasta
1 cup milk (soy milk works well, too!)
2 tablespoons chopped fresh parsley
1/2 cup freshly grated Parmesan cheese
Directions:
Warm olive oil in a large skillet over medium heat. Add
zucchini and garlic to hot oil, and season with salt and red
pepper flakes. Cook, turning occasionally, until zucchini
are well browned on all sides, about 20 minutes.
Meanwhile, bring a large pot of generously salted water
to boil. Add pasta, and cook until al dente, about 8 to 10
minutes. Drain, and set aside.
Stir milk into zucchini, and simmer until it is reduced by
about half, about 10 minutes. Add pasta to skillet, and stir
well. Sprinkle parsley and 1/4 cup Parmesan over the top,
and toss. Garnish with remaining Parmesan to serve.
49
Squashed Squash Soups
Simple Squash Soup
Curried Squash Soup
4 c. sliced summer squash
1 med. onion, chopped
3 tbsp. butter
1 c. water
1 (10 oz.) can cream of chicken soup
1 c. milk
1 c. Half and Half or Soy Milk
1 tsp. basil
Salt and pepper to taste
1 tbsp. butter
2 c. coarsely chopped summer squash
2 tbsp. sliced green onion
1 tsp. curry powder
1 can cream of potato soup
1 3/4 c. milk
In large saucepan, sauté onion in butter
several minutes. Add squash and water.
Simmer about 30 minutes. Remove from heat
and blend. Return to saucepan. Add chicken
soup, Half and Half and seasonings, and milk.
Heat to simmering.
In 2-quart casserole, combine butter, squash,
onion and curry powder. Cover and microwave
on high for 7 minutes or until zucchini is very
tender, stirring once while cooking. Stir soup
into zucchini mixture. In blender or food
processor, blend until smooth. Return to
casserole and stir in milk. Cover and refrigerate
at least 4 hours. Serve in chilled bowls with
croutons.
Serving tip: Most squash soups can be served hot or chilled. Chilled soups are best
served with a dollop or sour cream or plain yogurt and croutons. Serve hot soups
with biscuits or warm, dark bread.
Mexican Squash Soup
1 small onion, chopped (1/3 cup)
1 1/2 teaspoons butter
2 cups broth (chicken or vegetable)
2 cups unpeeled, diced squash (10 ounces, or 2 small)
1 1/2 cups corn kernels (about 8 ounces)
2 tablespoons finely chopped jalapeño peppers
1/2 teaspoon salt, if desired, or to taste
1 cup low-fat or skim milk
2 ounces monterey jack cheese, cut into 1/4-inch cubes
minced fresh parsley and ground nutmeg for garnish
In a large saucepan, sauté the onion in the butter or butter until it is tender, about 3 minutes.
Stir in the broth, squash, corn, peppers, salt, and pepper. Bring the soup to a boil, reduce the heat, cover
the pan, and cook the soup until the zucchini is tender, about 5 minutes.
Stir in the milk, and heat the soup until it is hot but not boiling. Remove the soup from the heat, and stir
in the cheese. Garnish the soup with parsley and nutmeg.
Submitted by: Paige Frailey
Even More Thing to do with Summer Squash
50
Roasted Garlic, Summer Squash, and Tomatoes
Ingredients:
2 squash cut in half lengthwise, then cut into 1/2-inch half moons
2 cups quartered ripe tomatoes
1/2 onion, minced
1/4 cup olive oil
1/2 cup grated Parmesan cheese (optional)
1 tablespoon chopped fresh or dry basil (optional)
Directions:
Preheat oven to 450 degrees. Lightly grease a 9x13 inch baking dish.
Combine the summer squash, tomatoes, onion, garlic, and red pepper flakes in the prepared baking dish.
Drizzle with the olive oil, season with salt and pepper, and mix well.
Place in preheated oven. Roast until vegetables are tender and slightly golden, about 18 minutes.
Remove from oven; sprinkle with the Parmesan cheese and basil.
Soft Zucchini Spice Cookies
Farmer’s Market Quesadillas
1/2 cup butter or margarine, softened
1 cup packed brown sugar
1 egg
1/2 teaspoon salt
1/4 teaspoon ground nutmeg
1/8 teaspoon ground cloves
1/4 cup milk
1 1/2 cups grated zucchini
1/2 cup chopped walnuts
1/2 cup raisins
1 teaspoon grated orange peel
1/2 cup chopped red bell pepper
1/2 cup chopped zucchini
1/2 cup chopped yellow squash
1/2 cup chopped red onion
1/2 cup chopped mushrooms
1 tablespoon olive oil
cooking spray
6 (9 inch) whole wheat tortillas
1 1/4 cups shredded reduced-fat sharp Cheddar
cheese
In a mixing bowl, cream the butter and brown
sugar; add the egg and mix well. Combine dry
ingredients; add alternately with milk to
creamed mixture. Stir in zucchini, nuts, raisins
and orange peel. Drop by teaspoonfuls 2 in.
apart onto greased baking sheets. Bake at
350 degrees for 12-14 minutes or until edges
are lightly browned and cookies are set.
In a large nonstick pan, cook red pepper, zucchini,
yellow squash, onion, and mushrooms in olive oil over
medium to medium-high heat for about 7 minutes, or
until just tender. Remove vegetables from pan.
Coat the same pan with cooking spray, and place one
tortilla in pan. Sprinkle 1/4 cup of cheese evenly over
tortilla, and layer 3/4 cup of the vegetable mixture
over the cheese. Sprinkle another 1/8 cup of cheese
on the vegetables, and top with a second tortilla. Cook
until golden on both sides, for approximately 2 to 3
minutes per side. Remove quesadilla from pan, and
repeat with remaining ingredients. Cut each quesadilla
into 8 triangles with a pizza cutter. Serve hot.
51
Zucchini Hash Recipe
Ingredients
1 tablespoon extra-virgin olive oil
1 tablespoon butter
1/2 pound zucchini, cubed
1/2 pound yellow squash, cubed
1/2 red onion, diced
1/4 cup chives, cut into 1/2-inch pieces
Salt and freshly ground pepper
Directions
In a large skillet, heat oil and butter over
high heat. Add zucchini, squash and
onion. Cook until softened and golden,
about 10 minutes. Remove from heat and
mix in chives. Season with salt and freshly
ground black pepper, to taste.
Aida's Scalloped Zucchini Recipe
Olive oil
2 pounds summer squash, sliced into 1/4-inch thick coins
Salt
4 (12 by 18-inch) pieces aluminum foil
2 cups shredded Cheddar or other cheese
2 medium shallots, thinly sliced (about 1 cup)
4 teaspoons minced garlic (from about 4 medium cloves)
4 teaspoons all-purpose flour
16 thyme sprigs (or about 2 Tablespoons dry thyme)
Heat grill to 350 degrees (medium heat) and oil well.
Place zucchini in a sieve set over a bowl, salt well, toss to
coat, and set aside to let drain, at least 5 minutes. When
ready to cook, oil 1 piece of aluminum foil on 1 side.
Sprinkle 1/4 cup cheese in the middle of the foil to form a
rectangle, shingle 1/4 of the zucchini over cheese (about 3
rows of 8 zucchini coins). Sprinkle 1/4 cup of the shallots
and 1 teaspoon of garlic evenly over top, and season with
salt and freshly ground black pepper. Top with another
1/4 cup cheese, sprinkle with 1 teaspoon all-purpose
flour, and top with 4 sprigs of thyme. Enclose foil tightly to
form a packet and repeat to make 4 packets. Place the
packets on the grill and cook until zucchini is soft and
cooked through, turning once, about 10 minutes total.
Grilled Summer Squash Ribbon Salad
Ingredients
6 to 8 large squash, roughly 4 pounds
1 cup olive oil, divided
Salt
Black pepper
6 cloves minced garlic
1/2 teaspoon red chili flakes
2 lemons juiced
2 tablespoon parsley leaves
2 tablespoon basil leaves
6 tablespoons toasted pine nuts, optional
Shaved Parmesan, to taste
Directions
Prepare a charcoal grill, or heat a gas grill to
high. Wash the zucchini and trim the ends.
Using a mandolin or vegetable peeler thinly
slice the zucchini lengthwise. Toss the
zucchini with 1/3 of the olive oil, gray
salt and pepper, to taste. Quickly grill the
zucchini ribbons on 1 side, until lightly
marked and wilted, about 1 to 2 minutes.
Remove to a plate or a baking dish and let
cool slightly. When slightly cooled toss
zucchini in a bowl with the remaining
ingredients except nuts, if using and
Parmesan. Spread onto a serving platter, top
with pine nuts, if desired and shave
Parmesan over the top. Eat and enjoy.
52
Zucchini/Yellow Squash Stir Fry
(Recipe thanks to Carl Yeats)
Marinated Zucchini and Summer Squash
Ingredients
1 lb small, fresh zucchini
1 lb small, fresh crookneck yellow squash
1 large yellow onion
3 teaspoons margarine
3 teaspoons water
salt and pepper
2 tablespoons white wine vinegar
2 tablespoons fresh lemon juice
1 tablespoon minced garlic
2 teaspoons thyme
Salt and black pepper to taste
1/3 cup olive oil
1 pound sliced zucchini (about 3 large)
1 pound of another summer squash, sliced
Directions
1. Rinse zucchini and squash.
2. Cut into thin slices, discarding stems and
bottoms.
3. Slice onion into thin rings.
4. Spray a wok or large, covered frying pan with
cooking spray.
5. Melt butter in pan over medium-high heat.
6. Add zucchini, squash and onion.
7. Stir-fry for several minutes, until tender-crisp.
8. Season with salt and pepper, to taste.
9. Add 3 T water and cover.
10. Reduce heat and simmer for 6-8 minutes or until
mixture meets your criteria for doneness (We
like ours slightly soft, others may prefer either
crisp or very soft).
Whisk the vinegar, lemon juice, garlic, and thyme
in a large bowl to blend. Season with salt and
pepper. Gradually whisk in the oil. Spoon 3
tablespoons of
the marinade into a small bowl. Cover and set
aside. Add the zucchini and yellow squash to the
remaining marinade in the large bowl and toss to
coat. Transfer the mixture to a 13 by 9 by 2-inch
glass baking dish. Cover and marinate at room
temperature at least 3 hours or cover and
refrigerate up to 1 day. Prepare the barbecue
for medium-high heat. Grill the vegetables until
they are crisp-tender and brown, turning
occasionally, about 8 minutes. Transfer the
vegetables to a platter. Drizzle with the reserved
marinade and serve hot or at room temperature.
Summer Squash Saucy Side Dish
Ingredients:
2 pattypan squash
1 tablespoon vegetable oil
1 medium crookneck yellow squash
1 (5 1/2 fluid ounce) can V8 vegetable juice
1/2 teaspoon fennel seed
1/4 teaspoon Hungarian paprika
salt
2 garlic cloves, chopped
Directions:
Slice the squashes into coins then smaller if desired. Fry the squash in vegetable oil till slightly golden.
Pour in chopped garlic and mix. Then add entire can of V-8 juice and allow to simmer till squash is soft then
add fennel seeds and paprika and stir. Serve over rice.
Squash from the Oven
53
Zucchini Custard Bake Recipe
Ingredients
4 tablespoons (1/2 stick) butter, melted
2 pounds zucchini, cut into small pieces
3 eggs
1/2 cup undiluted evaporated milk or light cream
2 tablespoons fine dry bread crumbs
1/2 cup onion, diced
1 teaspoon Worcestershire sauce
Dash hot pepper sauce
1 teaspoon salt
1/8 teaspoon pepper
1/4 cup grated Parmesan
Directions
In a large saucepan with a tight-fitting lid, combine melted butter and zucchini. Cover and cook over
low heat, stirring occasionally, until tender, about 5 to 7 minutes. Remove from heat, set aside and let
zucchini cool before adding eggs to avoid them becoming scrambled. Beat eggs with milk; add bread
crumbs, onion, Worcestershire sauce, hot pepper sauce, salt, pepper, and 2 tablespoons of the
Parmesan. Mix well. Let zucchini cool. Combine mixture with zucchini, stirring until blended. Turn into a
buttered 1 1/2 quart casserole. Sprinkle top with remaining Parmesan. Bake uncovered for 35 to 40
minutes. If the dish has been refrigerated, allow about 10 minutes longer baking time.
Yellow Squash Cornbread Muffins
Ingredients
2 lbs crookneck yellow squash to make 2 cups mashed (2 large/3 medium)
2 eggs (or 1 egg and 1 tablespoon whole wheat and 3 tablespoons water)
1/2 cup melted butter
1/2 cup applesauce
2/3 cup sugar
1 cup whole wheat flour
1 cup cornmeal
1 teaspoon salt
Directions
Wash squash and trim ends. Cut squash in half lengthwise and scoop out the seeds (even if they are
really small and immature. Chop the squash into chunks. Cook in a small amount of water in the
microwave (covered) for 10-15 minutes or until the squash is mushy. Drain the water and use a food
chopper to mash the squash to a pulp. Measure 2 cups. Combine the squash with eggs, butter, and
applesauce, and set aside. Combine dry ingredients in a large bowl. Make a well in center of mixture.
Add squash to dry ingredients, stirring only until moist. Spoon into greased muffin tins, filling 3/4 full.
Bake at 375°F for 20 minutes or until toothpick inserted in center of muffin comes out clean.
54
Oven-Fried Zucchini Sticks Recipe
Ingredients
Canola oil cooking spray
1/2 cup whole-wheat flour
1/2 cup all-purpose flour
2 tablespoons cornmeal
1 teaspoon salt
1/2 teaspoon freshly ground pepper
1 1/2 pounds zucchini (about 3 medium), cut
into 1/2-by-3-inch sticks
2 egg whites, lightly beaten
Directions
Preheat oven to 475°F. Coat a large baking sheet
with cooking spray. Combine flours, cornmeal,
salt and pepper in a large sealable plastic bag.
Dip zucchini in egg white, shake in the bag to
coat, and arrange, not touching, on the baking
sheet. Coat all exposed sides with cooking spray.
Bake on the center rack for 7 minutes. Turn the
zucchini and coat any floury spots with cooking
spray. Continue to bake until golden and just
tender, about 5 minutes more. Serve hot.
Chocolate Chip Squash Bread Recipe
3 cups all-purpose or whole wheat flour
1/2 teaspoon baking powder
1 teaspoon salt
1/2 teaspoon ground nutmeg
3 eggs
2 cups white sugar
1 cup vegetable oil
2 teaspoons vanilla extract
2 cups grated squash
1 cup chopped pecans
1 cup semisweet chocolate chips
1 tablespoon orange zest
Preheat oven at 350 degrees. Grease (2) 9 by 5-inch
pans. Sift together flour, baking powder, salt, spices
and baking soda. In a large bowl, beat eggs until light
and fluffy. Add sugar, and beating until blended. Stir in
oil, vanilla, squash, pecans, chocolate chips, and orange
zest. Stir in sifted ingredients. Pour into pans. Bake for
50 minutes, or until a forkle comes out clean. Remove
loaves from pans and cool. Chill before slicing.
Savory Cheddar Zucchini Muffins
1 1/2 teaspoons baking powder
1/2 teaspoon salt
1/4 cup butter, melted
1 egg, lightly beaten
1 cup milk
1 cup shredded unpeeled zucchini
1 clove garlic, minced
3/4 cup shredded Cheddar cheese
1/4 cup freshly grated Parmesan cheese
4 slices bacon, cooked crisp and crumbled (optional)
Preheat oven to 350 degrees F (175 degrees C). Line 12 cup muffin cups with paper liners, or spray with
cooking spray. Mix the flour, baking powder, baking soda, and salt in a bowl. In another bowl, stir together the
butter, egg, milk, zucchini, and garlic until well blended. Mix the flour mixture into the milk mixture, about 1/2
cup at a time, stirring between additions, until the flour mixture is incorporated. Fold in the Cheddar cheese,
Parmesan cheese, and crumbled bacon, and pour the batter into the prepared muffin cups. Bake in the
preheated oven until a toothpick inserted into the center of a muffin comes out clean, 30 to 35 minutes. Serve
warm. Refrigerate leftovers.
Vegetable: Winter Squash
55
(Much of the information in this section has been amended from www.fruitsandveggiesmatter.gov)
Winter squash comes in many varieties and sizes. Unlike its summer counterparts, winter squash is
harvested at a mature age, which makes the skin hard and inedible. The skin, however, is protective
and increases its storage life. Winter squash can be stored for 3 months or longer.
The yellow and orange flesh of the winter squash is more nutritious and richer in vitamins, such as
beta carotene, than summer squash. Winter squash is always served cooked and, because of its
tough skin, only the inside flesh is eaten.
In cooking, most winter squash can be substituted for any other winter squash in recipes depending
on your taste and seasonal availability.
Storage
Winter squash has a long shelf life and can be stored for up to 3 months or longer in a cool, dry place between 55°
and 60°F. A higher temperature will shorten storage time, but it will not alter the flavor. Storage temperatures
below 50°F (as in a refrigerator) will cause squash to spoil more rapidly. If the squash needs to be refrigerated, it
can be stored for 1 to 2 weeks. Cut pieces of squash should be tightly wrapped and refrigerated. Cooked, pureed
squash can be frozen for use later as a side dish or to thicken, color, or flavor soups, sauces, or stews.
Get to know your squash:
Acorn:
This acorn-shaped squash is one of the most widely available among the small winter squash.
It measures about 6 inches around and weighs 1 to 2 pounds. Baking is an excellent way to
bring out the flavors of this squash.
Banana:
This squash comes in three varieties: blue, orange, and pink. Among the three varieties, the
pink banana is the most common in the United States. This large, thick-skinned cylindrical
squash averages 20 inches long and weighs around 12 pounds. It is so large that it is usually
sold in chunks instead of whole. Its creamy textured orange flesh offers a fruity and buttery delight
to your palate. Baking and steaming are great ways to prepare this tasty squash.
Buttercup:
This stocky squash is 6 to 8 inches in diameter, averaging 2 to 4 pounds. Its popularity stems
from its sweet and creamy orange flesh. Its shortcoming is that it tends to be a bit dry. Baking
or steaming can solve this problem; the dry flesh becomes smooth and tastes similar to a
mixture of honey, roasted chestnuts, and sweet potato. Even more than baking, steaming softens
the flesh and creates a thick puree.
Butternut:
This elongated bell-shaped squash measures about a foot long and weighs an average of 2
to 4 pounds. Its popularity is due to its meaty, yet moderately sweet golden orange flesh.
Because of its thin skin, this squash can easily be skinned with a vegetable peeler, which
makes it easy to cut and prepare. Baking enhances its sweet, moist, and nutty flavors.
56
Gardening and Growing Tips
1.
Cover a 1 foot high mound of soil with black plastic for a day or two in late spring to warm the
soil before planting seed or starts. Multiple mounds should be spaced about 5 feet apart.
2. Plant starts or thin sprouted seedling to three plants per hill.
3. Winter squash plants like plenty of compost. Use organic fertilizer according to package
instructions (about twice during the season).
4. Water deeply and regularly to provide these large plants the moisture they need to produce
healthy, juicy fruit.
5. Water early in the day to give the leaves and stems a chance to dry before nightfall to prevent
plant mildew and diseases.
Hubbard
This tear-shaped squash comes in several varieties: green, golden, blue, and baby blue. It
ranges from 5 to 50 pounds. Green hubbards are thick, sweet, and dry. Golden hubbards are
fairly sweet, but sometimes have a bitter aftertaste.
Spaghetti:
This oval-shaped yellow averages 9 inches in length and may weigh 2 to 3 pounds. When
cooked, the crisp, tender, spaghetti-like strands yield a mild lightly sweet and fresh taste. Keep
in mind that the larger the vegetable, the thicker the strands and the more flavorful the taste.
Sweet Dumpling:
This solid round squash, formerly known as the vegetable gourd, is a perfect serving for one person.
It is about the size of an apple and weighs up to 1 pound. The skin is a warm cream color striped
with ivy green, and it changes to butter color and orange during storage. The skin is
relatively tender and can be eaten. The pale-yellow flesh is smooth, fine, and dry as a
potato and produces a rich starchy, light to mild sweetness, with a slight corn flavor.
Pumpkin:
This squash is very good to eat and prepares like a butternut, acorn or hubbard squash.
It's got a rich amount of beta-carotene and tastes similar to the acorn squash as it has
more fibrous texture than butternut squash does.
Usage tip!
Squash puree (see recipe on the following pages) can be frozen in ice cube trays or ziplock bags for use in lots of
dishes you might not normally use squash in!
Squash puree can be added to soups and sauces as a thickener, plus it gives them a great flavor. Try squash in a
white sauce, tomato sauce, chili, or butter sauce for a great new flavor (not to mention a vitamin boost)!
The puree can also be added to many baked good as a substitution for either eggs or oil. To use squash as an
egg substitute, replace each egg with about 1/3 cup puree (this doesn’t work for everything – like cookies)
Used as an oil substitute, squash puree reduces the fat content of recipes while keeping them nice and moist.
Exchange about half of the oil called for with puree (for example: if the recipe calls for 1 cup of oil, use 1/2 cup
oil and 1/2 cup puree instead).
57
Baking With Winter Squash:
In order to cook most pumpkin/squash recipes, you’ll first need to make a puree.
Choose Your Method: There are three ways to transform an uncooked pumpkin into the puree used in baking:
Baking Method
Cut the squash in half and discard the stem section and stringy pulp. Save the seeds to dry and roast.
In a shallow baking dish, place the two halves face down and cover with foil.
Bake in a preheated 375 degrees F (190 degrees C) oven for about 1½ hours for a medium-sized sugar squash,
or until tender.
Once the baked squash has cooled, scoop out the flesh and puree or mash it.
For silky smooth custards or soups, press the squash puree through a sieve.
Boiling Method
Cut the squash in half, discarding the stringy insides.
Peel the squash and cut it into chunks.
Place in a saucepan and cover with water.
Bring to a boil and cook until the pumpkin chunks are tender.
Let the chunks cool, and then puree the flesh in a food processor or mash it with a potato masher or food mill.
Microwave Method
Cut the squash in half, discarding the stringy insides.
Microwave on high power for seven minutes per pound, turning pieces every few minutes to promote even
cooking. Process as above.
You can refrigerate your fresh squash puree for up to three days, or store it in the freezer up to six months,
enabling you to enjoy winter squash for months to come.
Pumpkin (or squash) Flour Recipe
Description: Pumpkin flour is a great substitute for use in just about any recipe that uses flour. Pumpkin
Flour is rich in minerals and vitamins, many of which are believed to have several medicinal benefits (see
below).
Ingredients:
There's just one ingredient..........one or more pumpkins.
Preparation Directions:
Select one or more fresh, ripe winter squash. Pumpkins work great and are usually inexpensive.
Cut open the pumpkin, remove and discard seeds and strings.
Remove the skin from the pumpkin. Use a sharp knife for hard skins. A potato peeler may work on soft
shelled varieties.
Slice pumpkin into thin slices and set out to dry. A food dehydrator is helpful.
Allow pumpkin to completely dry.
Place slices into a food processor or blender and grind into a flour-like texture.
Place pumpkin flour into an airtight container, and store in a cool, dry place.
Using Pumpkin Flour:
Pumpkin Flour can be used in any recipe that calls for flour. Most recipes suggest substituting pumpkin
flour for up to 1/4 of the amount of regular flour.
58
Hearty Main Courses
Cooked Squash (Steve Fallgut’s Irish Recipe)
Dutch Squash Soup Recipe
Description: Traditional Squash pie is a must for
Thanksgiving. But, try not to forget it during the
other times of the year. It has the same taste
regardless of season.
Description: I have made this recipe for Halloween and
Thanksgiving parties and have never had any left over people love this soup! The spices can certainly be adjusted to
your individual tastes.
Ingredients:
Preparation time: 15 min, cooking time: 30 min
1 Large Squash, cut into sections.
Makes: serves 4 - 6
To taste: Black Pepper
Ingredients:
1
Small Squash, skinned and cubed.
2quarts
Milk
2 quarts
Water
2
Onions
5 Cloves
Garlic
1 pound
Smoked Pork (Sausage or Bacon)
1 pound
Tortellini
44 grams
French Beans
1/4 teaspoon Thyme
1/4 teaspoon Rosemary
1/8 teaspoon Oregano
1/2 cup
Creme Fraiche. (or sour cream)
4 oz.
Grated Gouda Cheese
1/4 stick Butter
1.
2.
3.
4.
Preheat oven to 425 degree.
Cut squash into sections.
Lay squash on a piece of foil.
Add a couple pats of butter and lots of
pepper.
5. Wrap sections in foil and cook until tender.
6. Scoop out and serve or mash.
Serving Tips and Suggestions:
Served with mash potatoes and a grilled
steak.
My soup has had the unfortunate effect of having
people like it so much there is none left for the
freezer. I take about a pound of good smoked back
bacon and a couple of onions and fry them gently in
butter in the base of a large pan until just soft. Then
I add about 3 pounds of squash flesh and about
2pounds of potatoes. Cover the lot with vegetable
stock and simmer until everything is very tender.
Give it a quick whizz with a blender and add about a
pint of double cream. When I made about a gallon
using those quantities last year expecting to freeze
most in individual portions I was left with one single
portion. This was after people who do not like
squash had tasted just a mouthful and ended up
gorging on the stuff.
1. Boil the pieces of squash in milk and water for 20
minutes.
2. Remove and mash the squash, then put it back into
the soup.
3. Fry 500 gr. "smoked pork parts" together with 1 or 2
onions and about 5 cloves of garlic.
4. Add 500 gr. tortellini and let it boil for 15 minutes.
5. For a more specific taste add some herbs, for
example, Oregano, Thyme, Rosemary
6. Then add 400 gr. French beans and boil for 5 more
minutes.
7. Add the pork/onion mix to the soup.
8. Add 1/2 cups of creme fraiche or sour cream.
9. Finish the soup with grated Gouda cheese.
10. Serve with bread with butter.
59
Argentinian Beef Stew in a Squash Shell
Carbonada en Zapallo
Description: This delicious recipe comes to us from Argentina, and is one of the most famous and sought after
squash recipes. Eat and enjoy on a cool, crisp fall day.
Serves: 6 people
Ingredients:
1
10 pound Cinderella or Cheese squash
1 clove Garlic
3 tsp.
Olive oil
2 cups
1 lb.
Beef chuck or stew beef cut into 1" cubes
to taste Salt and freshly ground pepper
1
Small yellow onion, peeled and chopped
2
Sweet potatoes, peeled and cubed
1
Green Bell Pepper, stemmed, peeled, and
chopped
2
Russet potatoes, peeled and cubed
2
Plum tomatoes, peeled, seeded, and
chopped
1 cup
Fresh or frozen corn
2
Fresh peaches, peeled, pitted, cubed. Or, 4 canned
peach halves, drained, cubed.
1/4 tsp. Oregano
1
Beef Stock
Bay Leaf
Pre-heat oven to 375 degrees.
Cut open the lid of the squash. Clean out the inside, removing and discarding seeds and strings.
1. Replace lid on the squash and place on a sturdy cookie sheet. Bake about 45 minutes, until just tender
when pierced with a knife or fork.
2. While the squash is baking, heat oil in a large soup pot over medium-high heat. Brown beef on all sides,
then transfer it to a bowl, using a slotted spoon so the oil will drain.
3. Reduce heat to medium. Add garlic, onions, and pepper. Cook until soft, about 10-15 minutes, stirring
frequently.
4. Add beef, tomatoes, beef stock, and all spices. Season to taste with salt and pepper.
5. Bring soup to a boil, then reduce heat to medium-low. Cover and simmer for 40 minutes.
6. Add potatoes and cook for 20 minutes.
7. Add corn and cook another 10 minutes.
8. Spoon soup into the squash and bake for another 30 minutes.
9. Remove from oven.
10. Carefully transfer the squash to a serving platter, and place on the diner table.
11. Serve soup into bowls directly from the squash.
For additional squash recipes, visit www.pumpkinnook.com/cookbook
60
Chili, Squash Style
Moroccan Squash Soup Recipe
Description: A hearty soup with international flare!
Serves: 8.
Ingredients:
1 cup
dry chickpeas
3 Tablespoons
olive or vegetable oil
2 (about 1 1/2
cups)
leeks (white and light green part
only), chopped or onions
8 cups
Description: A different and nutritious type of chili.
This Squash Chili recipe will warm you up on a cool
Fall day.
Number of Servings:
Ingredients:
2cups
Fresh or Canned Squash
3 pounds
Lean Ground Beef
broth or bullion
2cans
Red Kidney Beans
2 1/2 lbs/4 cups
cooked, mashed squash(or canned)
2
Medium Onions- chopped
2-4 Tablespoon
Sugar or honey
3 cans
Cut Tomatoes , 15 ounce
ground cinnamon (or one cinnamon
stick)
2 tablespoons Chili Powder
2 teaspoon
1/8 teaspoon
ground allspice
2 tablespoons Sugar
2 teaspoon
salt
1 teaspoon
Salt
to taste
ground black pepper
2
Bay Leaves
1 cup
Mushrooms(optional)
Take one cup of dried, washed chickpeas and soak
overnight.
Cooked chickpeas 1 1/4 hours. Or, use 2 cups canned
chick peas.
Heat the oil in a large saucepan over med-low heat.
Add the leeks or onions and saute until soft and
translucent, 5 to 10 min.
Combine the broth, squash, chickpeas, sugar, spices,
salt and pepper.
Heat until boiling point.
Reduce heat to low, and simmer.
1. If using the cinnamon stick, simmer for 15
minutes and discard stick.
2. Check for seasonings. Combine with cooked
leeks or onions.
1/4teaspoon Red Pepper(Optional)
Brown ground beef and drain off excess fat.
Put ground beef into a large pot.
Add each ingredient into the pot.
Cook on low for one to two hours.
Serve with crackers.
Serve with hot bread. Try garlic bread.
Use smaller amounts of red pepper and chili
powder while cooking. Leave it on the table
for those with hotter taste buds. You will
find small children will more likely eat it if it
is not so hot.
Squash Stew
Grilled Squash Recipe
Description: Enjoy this grilled squash recipe along with all
kinds of grilled meats, including beef poultry, pork, or
even seafood.
Number of Servings: Six to eight.
61
Description: This Squash Stew recipe is baked and
served in the squash. It's a neat way to cook and
serve squash stew. Your guests will be delighted!
Ingredients:
Ingredients:
Ingredients:
1
10 - 12 pound squash
2 lb.
Beef stew meat
2 tbs.
Oil
2 tablespoons balsamic vinegar
1
Bell Pepper
1
Onion
1 teaspoon
4
Medium potatoes
1/4 teaspoon salt
3
Carrots
a dash
black pepper
Wash squash and clean out the seeds and fibers.
Peel squash. You can cook it unpeeled. But, people would
have to be instructed to scoop out cooked pulp while
eating it.
Cut squash into one inch cubes.
Place cubed squash into a bowl. Add all other ingredients
and mix.
Cook squash on the grill on medium heat.
Cook 5-10 minutes per side.
Pierce with a fork, and remove from grill when soft.
Serve warm with butter or margarine.
Tips: Try different kinds of vinagrettes, basting oils, and
marinades.
2
Cloves of Garlic
2
Sticks of Celery
1
15oz. can of diced tomatoes
2 pounds
Fresh squash
oregano
Saskatchewan Mashed Squash
3-4 cups Squash, cooked, mashed 1 Bell Pepper
1
Onion
Salt to taste
2 tbs.
Olive Oil
Pepper to taste
To cook squash, clean one squash and peel it. Cook until
soft. Then, mash it with a mixer.
Re-heat mashed squash in a large saucepan.
Thinly slice an onion.
Fry the onion in olive oil till brown.
Add browned onions to squashs. Mix in.
Add coarse salt and fresh ground pepper to taste.
2-3 cups Water
Salt to taste
Pepper to taste
Carve a hole in the top of the squash and remove
seeds, and stringy insides.
Set squash aside.
Brown 2 lbs of stew meat in oil.
Add in 1 bell pepper(sliced into inch thick slices), 1
onion (sliced), 4 medium potatoes(cubed), 3
carrots(cubed), 2 cloves of garlic(diced), 2 sticks of
celery(sliced), 1 - 15 oz can of diced tomatoes.
Add salt and pepper to taste.
Add 2 - 3 cups of water.
Let simmer for 1 hour.
Place squash in shallow pan, and place stew inside
squash.
Brush the outside of the squash with a light coating of
oil.
Bake squash and stew at 350 for 2 hours, or until
squash is tender.
Serve wile hot.
Be sure to get chunks of squash in your stew, as they
enhance the flavor of the stew.
Breakfast and Snack Foods
Squash Dip Recipe
Squash Pancakes
Description: Spice up crackers, gingerbread, veggies,
and more with this great squash dip recipe!
Ingredients:
2 cups
Squash Puree- canned or fresh
1 cup
Brown Sugar
1 Tsp.
Ground Cinnamon
1/2 Tsp.
Ginger
1/2 Tsp.
Nutmeg
62
Description: Wake up to your favorite fruit for breakfast- Squash! Try this squash pancake recipe for your family,
and they will be asking for more.
Makes: 12-16 pancakes
Ingredients:
1cup
All Purpose Flour
1/2 cup Squash puree fresh cooked or canned
1 Package Cream Cheese, softened
Place squash puree and cream cheese into a large
bowl and mix together.
Add all other ingredients.
Mix ingredients together until smooth and creamy.
Refrigerate at least four hours or overnight.
Serve with Crackers, gingerbread, celery, carrots, etc.
Tips: For a lighter dip, substitute sour cream for cream
cheese.
1 Tbs.
Sugar
1 cup
2% Milk
2
Eggs, separated
2 Tsp.
Baking Soda
1/4 Tsp. Salt (use less if on a low sodium diet)
1/2 Tsp. Ground Cinnamon
2 Tbs.
Vegetable Oil
Combine dry ingredients and spices in a bowl.
In a second bowl, whisk together, squash puree, egg
yolks, milk, and vegetable oil. Stir wet ingredient into
dry ingredients. Use a mixer to beat egg whites until
peaks form. Then, fold them into the batter. Pour 1/4
cup of batter onto a greased griddle and cook until
golden brown. Serve with syrup.
Squash Chips Recipe
Description: Yes, you can make squash chips, similar to "potato chips". And, there's just a couple steps to it.
Ingredients:
1. Pie squash, peeled. You can use a regular Jack-o-Lantern or field squash, too
2. Salt, to taste
Preheat deep frying oil in a fryer to 375 degrees. Slice squash pulp as thinly as possible, no more than 1/8" thick.
Carefully, drop a few chips at a time into the hot oil. Fry until crisp. Remove chips from the oil and place on paper
towels to drain. Salt to taste.
Tip: Try baking your chips for a healthier snack
63
Roasted Squash Seeds Recipe
Squash Belgian Waffles
Description: A traditional, healthy snack to during fall
squash carving.
Ingredients: Seeds of one squash and salt.
1.
2.
3.
4.
5.
6.
Extract sees from squash.
Separate and discard pulp.
Thoroughly wash seeds in warm water.
Spread seeds out onto a cookie sheet.
Sprinkle generously with salt.
Put into oven and bake at 350 degrees for
approximately 20 minutes.
7. Check every five minutes and stir, adding more
salt or to taste.
8. Check seeds to see if they are done by taking a
sample out, allowing to cool and tasting. If the
insides are dry, they are done.
9. Allow to cool and serve.
Flavor Variations:
There is no rocket science required here. You can make
as many different flavors of squash seeds as you can
imagine. Replace the salt from the recipe above with
the suggested seasoning. Here are some we suggest you
try:
Cheesy Squash Seeds- sprinkle with Cheesy
popcorn seasoning.
Tex-Mex Style- Sprinkle powdered Taco
seasoning onto the seeds. This is better mixed in
a bowl first. Add more red pepper powder for a
really hot seed!
Cajun style- Mix seeds in a bowl with a packet of
cajun seasonings mix. If you like it really spicy,
add extra hot sauce.
Garlic Salt- yum!
Try using reduced salt for an even healthier snack.
Leftover seeds can be kept fresh in an airtight
container or frozen for extended periods.
Try out any flavor you can imagine on popcorn!
Description: Simply tasty and delicious! This squash
Belgian waffles recipe is delicious, served for
breakfast, or a late night snack.
Ingredients:
1/2 cup
Squash Puree (canned or fresh)
2 cups
Unsifted Flour
1/4 cup
Brown Sugar
1 Tbsp
Cornstarch
1 Tbsp
Squash Pie Spice
1 1/2 cups Skim Milk
3 Large
Egg Whites
1 Large
Egg Yolk
1tsp
Vanilla Extract
2 Tbsp
Vegetable Oil
Powdered or Confectionery Sugar
Pre-heat waffle iron.
Whisk flour, brown sugar, cornstarch and spices,
thoroughly mixing ingredients together.
Beat egg whites in a second bowl.until whites form
stiff peaks.
1. Fold the egg whites into the ingredients in
the first bowl.
2. Whisk in the remaining ingredients until
smooth.
3. Brush waffle iron with vegetable oil.
4. Cook waffles until golden brown.
5. Keep warm in the oven until serving.
6. Place on a plate.
7. Top with vanilla or squash Ice Cream.
Top with fresh fruits like blueberries, or
chopped walnuts.
Desserts
Ngetal's No-Bake 1 minute Squash
Cheesecake Recipe
Ingredients:
2 g. cracker
pie crusts
1 - 8oz
package
Keebler mini graham cracker crusts/
cream cheese-regular or fat free
cream cheese ready made
1 can - 16oz. frosting(Duncan Hines-Pillsbury-Betty
Crocker)
12oz.
squash puree
1/2 Tsp.
all-spice...or more or less to your liking!
1 tsp .
baking powder
First blend in large bowl cream cheese and frostingblend until very runny and creamy. Add in squash and
all spice-try not to pick !! Put runny/creamy cheese
squash filling in graham cracker crust or keebler mini
crust(6 per package). Place immediately in fridge and
give about an hour to chill. Cheese will become firm
and ready to serve! Finishing touch-sprinkle cinnamon
on top for taste and garnish!
To go gluten-free: Add a package of vanilla pudding to
above ingredients and put cheese squash mix in custard
dishes instead or crusts! Recipe makes 24 mini's.
Squash Fudge Recipe
Ingredients:
1 Cup Milk
1/2 Tsp Cinnamon
3 Cups Sugar
1/2 Tsp Allspice
3 Tsp Light Corn Syrup 4 Tsp Margarine
1/2 Cup Squash puree
1 Tsp Vanilla
Dash Salt
Combine milk, sugar, corn syrup, squash, and salt in a
large pan. Cook over medium heat until boiling, stirring
constantly.
When mixture comes to a full boil, reduce heat and
simmer until mixture comes to the softball stage.
Remove from heat.
Beat in cinnamon, allspice, margarine, and vanilla. Cool,
then beat until thick and mixture looses it's gloss.
Spoon into buttered dish.
64
Squash Cornbread Recipe
Description: Enjoy this squash cornbread recipe for
holiday or everyday meals. Try it for Thanksgiving dinner.
Whenever you bake it, it will go quickly.
Ingredients:
Ingredients:
1 1/3 cups
flour
1 can
squash puree (canned or fresh)
1 cup
ground cornmeal
1 cup
sugar
1/2 cup
milk
2
eggs
2 teaspoons
baking powder
1 teaspoon
cinnamon
1/4 teaspoon salt
4 tablespoons butter or margarine
3/4 cup
walnuts (optional)
1. Preheat oven to 350 degrees.
2. Combine and mix flour, cornmeal, sugar, baking
powder and spices into a bowl.
3. Whisk squash puree, eggs, butter, and milk in a
separate bowl.
4. Pour mixture into the first bowl, mixing well.
5. Blend in walnuts. (Skip walnuts, if anyone is
allergic to nuts)
6. Grease a 9" X 5" pan.
7. Pour batter into the pan.
8. Bake for 50 - 60 minutes.
9. Test with a toothpick, to see if it is done.
10. Cook in additional 5 minute increments, if needed.
11. Remove from oven and let cool for 10-15 minutes
in the pan.
12. Remove cornbread from the pan, and place on a
wire rack to cool.
13. Serve warm or cool.
65
Squash Cookies Recipe
Squash Pie Recipe
Grandma's Favorite
Ingredients:
1 cup
Shortening
3/4 cup
Sugar
1 cup
Cooked, strained Squash(or canned)
1
Egg
2 cups
Flour
1 cup
Raisins
1/2 cup
Molasses
1 teaspoon
Baking Soda
1 teaspoon
Cinnamon
1/4 teaspoon Nutmeg
1/2 teaspoon Salt
1.
2.
3.
4.
5.
6.
Pre-heat oven to 375.
Cream shortening and sugar.
Mix in squash ,egg, and molasses.
Stir in dry ingredients, spices and raisins.
Drop by the spoonful onto an ungreased baking sheet.
Bake 10 to 12 minutes.
Squash Oatmeal Cookies
Number of Servings: About 5 dozen.
Ingredients:
Raisins or Chopped
Nuts
1 cup
Squash puree
1cup
1 cup
Sugar
1 /2 tsp Baking Soda
1 3/4 cups
Rolled Oats
1/4 tsp
Nutmeg
1
Egg(beaten)
3/4 tsp
Cinnamon
1 1/2 cups
Flour
1 tsp
Salt
3/4 cup
Shortening
Preheat oven to 400 degrees. In a mixing bowl, stir
together flour, sugar, baking soda, cinnamon, nutmeg and
salt. Add and mix shortening. Stir until mixture is crumbly.
Stir in egg, squash, oats and raisins (or nuts). Drop
teaspoonfuls of dough onto an ungreased cookie sheet.
Bake fifteen minutes or until done.
Description: Traditional Squash pie is a must for
Thanksgiving. It is also tops on the list of pies for
Christmas. As a matter of fact, two Christmas
songs speak about Squash Pie for the holidays.
But, try not to forget it during the other times of
the year. It has the same taste regardless of
season.
Ingredients:
1 1/2 cups Cooked, strained squash(or canned)
2/3 cup
Sugar
1/4 cup
Brown Sugar
1 1/2 cups Evaporated Skim Milk
3
Eggs
3/4 teaspoon Cinnamon
1/8 teaspoon Ground cloves
1/4 teaspoon Ginger
1 teaspoon Grated Orange Peel
1/4 teaspoon Nutmeg
1/4 teaspoon Salt
1
Unbaked Pie Shell
1. Preheat oven to 425 degree.
2. Mix squash, sugars, orange peel and spices
in large bowl.
3. Add evaporated milk and eggs.
4. Mix all ingredients well
5. Pour squash filling into pie shell.
6. Bake at 450 degrees for fifteen minutes.
7. Reduce heat to 350 degrees and bake for 45
minutes more.
TIP: If crust begins to get too brown, loosely cover
crust only with foil.
Variations:
Substitute allspice for nutmeg.
Other Squash Ideas
Squash Apple Juice
66
Squash Vinaigrette Recipe
Description: A pleasant and nutritious drink. It's so
good, we are amazed that it is not available in
stores!
Ingredients:
1
Medium sized squash
Honey
Description: Blue Cheese, French, Italian, no way! Squash
Vinaigrette is the proper dressing for any salad!
Did you know? The word Vinaigrette is often misspelled.
Many people transpose the "ai", incorrectly spelling it:
viniagrette. However you spell it, you will enjoy Squash
Vinaigrette.
Ingredients:
4 Tbs Squash Puree
Nutmeg
1/4 cup Vinegar- use Cider Vinegar or Balsamic Vinegar
1 quart Apple Juice
Slice squash in half, scrape and remove pulp with a
big spoon. Place squash halves, cut side down, on a
greased cookie sheet. Bake at 350 degrees for
approximately 30 minutes until soft. Let cool.
Remove squash pulp out of shell. Cut pulp of
squash into chunks and put it thru a juicer or wrap
squash in a cheesecloth and squeeze. Add Apple
Juice. Make sure consistency is thin and juice-like
(like orange juice) Add a dash of nutmeg. Add one
to two tablespoons of honey, stirring in thoroughly.
Sample juice, add more honey if it is not sweet
enough for your taste.
Tip: Try other fruit juices or in combination.
1 Clove Garlic
1 Tsp
Sugar
1/2 Tsp Salt
1/8 Tsp Black Pepper
1/2 Cup Olive Oil
1.
2.
3.
4.
Finely chop or mash the clove of Garlic.
Put all ingredients except the Olive Oil into a bowl.
Whisk all ingredient together. Mix well.
Add Olive oil and whisk well.
Note: is important to mix the olive oil in last as salt will not
dissolve in oil.
Squash Bread / Cake / Muffin Recipe
Ingredients:
2 cups
fresh cooked or canned squash 3/4 tsp Salt
1/2 c.
Oil
2 tsp soda
3/4tsp or more) cinnamon
1/2 c. chopped nuts (Optional, but Pecans are great!)
1
Egg
2 1/2 c. all-purpose flour
2 cups
Sugar
1/2 c. raisins (optional)
1/2 tsp or more pumpkin spice
Mix all ingredients together beating until smooth. Fill greased & floured bunt pan, bread pan, or 1 lb coffee can(half
full) Bake 1 hour and 30 minutes in a 350 degree oven.
NOTE: Watch the cooking time it will be slightly different depending on the baking container you use. Excellent for
freezing.
67
Vegetable: Cooking Greens
Cooking greens are considered to be any type of green, leafy vegetable that can withstand cooking
temperatures. Cooking greens are usually high in iron, vitamins K, A, and C and often contain both
dietary fiber and calcium.
Cooking greens are a very versatile food that can be incorporated into favorite meals either as a
side dish (sautéed couve à mineira on the next page), a salad (fresh spinach salad or a cooked
salad), or as a primary part of the main dish. Greens incorporate particularly well into robust
entrees such as pasta and soups.
To prepare greens, remove any wilted or yellow leaves. Next, dunk greens into a bowl of tepid
water a few times to clean. Drain and use a salad spinner or towel to dry greens for use in salads.
For use in cooking it is not necessary to completely dry leaves.
Traditionally, greens are boiled or simmered very slowly with a piece of ham hock for an extended
period of time until they are quite soft. This softens the texture and decreases some of their bitter
flavor. Greens can also be steamed, microwaved, added to soups, salads, stews, and other dishes.
Familiarize yourself with common (and less common) cooking greens:
(information in this section amended from www.fruitsandveggiesmatter.gov)
Kale:
With long ruffled leaves that resemble large parsley sprigs and hues that vary from lavender to
chartreuse, kale has a mild cabbage-like taste and delicate texture.
Like most cooking greens, kale can grow in colder temperatures and withstand frost
— which actually helps produce even sweeter leaves. Kale can also grow well in the
hot weather in the southern United States and in poor soil. Kale is an excellent source
of vitamin A and vitamin C.
Broccoli Rabe:
Broccoli rabe looks similar to thin broccoli stalks with small clusters of buds and
smooth leaves with sawtooth edges. Broccoli rabe has a somewhat bitter taste and
should be cooked to help mellow that taste. It is an excellent source of vitamins A
and C.
Swiss Chard:
Swiss chard is extremely versatile, has a mild sweet yet slightly bitter flavor (similar to beets), and
has large green leaves with ribs running throughout. The leaves can be smooth or curly and are
attached to fleshy, crunchy white, red or yellow celery-like stalks. When cooking,
it helps to separate the leaves from stalks to prevent overcooking leaves (or
undercooking stalks).
Kitchen Tips from the Garden
68
In most of Oregon greens can be grown year round. Growing your own greens is an easy was to
reduce your grocery bill and add nutritious, fresh vegetables to your meals any time of the year.
Many varieties, especially beets and turnips, can grow in poor soil, making establishing your
greens garden easy and inexpensive.
Ask your local nursery what varieties work best in your climate so that you can grow in winter, too!
Collard Greens:
Collard greens grow best in warm weather though they can withstand the
cold temperatures of late autumn. Interestingly enough, the flavor of
collard greens is enhanced by a light frost.
Mustard Greens:
Mustard greens are the most pungent of the cooking greens and lend a peppery flavor
to food. They originated in the Himalayan region of India more than 5,000 years ago.
Like many other cooking greens, mustard can be found in many Chinese, AfricanAmerican, and southern dishes. Brassica juncea, the mustard plant, is characterized by
its crumpled or flat leaves that may have scalloped, frilled or lacey edges. In addition,
this plant produces the brown seeds that are used to make Dijon mustard.
Other varieties of cooking greens:
Beet, Turnip, Broccoli, and Kohlrabi greens:
The green top foliage of most root vegetables makes for good eating, too. These greens can be
cooked the same way as kale, chard or collards.
Spinach and Sorrel:
Use fresh or wilted in salads, sauté for a side dish, or add to many main courses.
Cabbage and Bok Choy:
Cabbage and Bok Choy (an Asian cabbage relative) add crunch and flavor to most any meal. Green
and red cabbages are often eaten shredded raw as a topping on sandwiches and tacos or as a side
dish (think cole-slaw). Cabbage works well in breakfast scrambles, stir-fry, soups, pasta sauce…the
list goes on! Bok choy is excellent in stir-fry, soup, or any dish you would use cabbage for.
Picky Eaters
Is there someone at your table who just won’t eat their greens? We’ve found a few ways around
this that work on little ones (and some stubborn big ones, too).
Work it in! Adding cooking greens to someone’s favorite meal is a great way to convince them to
eat them. Greens mix into enchilada filling, casseroles, soups, mac’n cheese and many other
family favorites quite nicely.
Hide and seek! Greens can be easily cooked and blended into a paste that disappears into pasta
sauces, soup bases, and chili’s almost without a trace (except for all those vitamins!)
69
Beans and Greens Soup
3 tablespoons oil
1 large onion, chopped
2 cloves garlic chopped
1½ cups dried beans
1 teaspoon fresh thyme or ½ teaspoon dried
1 teaspoon fresh sage or ½ teaspoon dried
2 quarts water (more as needed)
4 cups chopped fresh greens, such as kale, chard, spinach or broccoli leaves
crusty bread (for serving)
good olive oil (for serving)
Heat the oil in a soup pot. Add the onion and garlic and sauté until soft (not brown) Add the beans
and herbs, sauté a minute, then pour in the water. Bring to a simmer and cook slowly for an hour or
more, until the beans are tender. Add more water as necessary to keep the mixture soupy. When
ready to serve, bring the beans back to a simmer and stir in the chopped greens. Let cook 10
minutes or so, until the greens are wilted and tender. Taste for seasoning and add more salt and
pepper if desired. Serve hot with crusty bread and a drizzle of good olive oil, if desired.
Broccoli & Potato Soup
Ingredients:
9ozs. Fresh Broccoli Leaves, (or other hearty greens like chard, mustard, cabbage, or kale)
4-5 Medium Yukon Gold Potatoes (Approx. 1.5 lbs),
7 Tbsp. Extra Virgin Olive Oil, plus extra to drizzle,
3 Cloves of Garlic,
Red Pepper Flakes,
Salt and Pepper to taste.
Peel (optional), half, then quarter and boil potatoes until soft. In the same pot that the potatoes are
boiling, quickly blanch broccoli leaves and set aside. Add 7 Tbsp. olive oil to a 12 inch frying pan.
Once heated add coarsely chopped garlic, red pepper flakes, sea salt, and fresh ground pepper.
Sauté just until the garlic turns golden.
Add blanched broccoli leaves to the garlic and oil and sauté 2 minutes longer, or until all the
ingredients are incorporated. Add the potatoes to the broccoli leaves, lower heat and begin to mash
the two together with a fork. This will take a good 10-15 minutes to get it right. The more time it
takes the better it is. Drizzle generously with
olive oil before serving. Salt and Pepper to taste.
Couve à Mineira
(CABBAGE, COLLARDS, BROCCOLI GREENS, KALE, CHARD, MUSTARD, OR OTHER GREENS)
This side-dish is delicious. It is easier to make it properly in winter using broccoli leaves. In the
summer green cabbage can be used. Using enough greens to satisfy your family, take off the leaves,
bunch them together, roll very tightly and cut them into very very thin strips. Wash and drain. Sauté
1 very finely chopped onion and 1 clove of garlic in oil. Season. Add the cabbage strips, turn them
and cook quickly for less than 6 minutes so that the green is not discolored.
70
Skillet Greens
Servings: 8 servings, 1/2 cup each
Ingredients
1 14.5-ounce can low sodium chicken broth
1/2 cup chopped green onion
4 cloves garlic or 1/2 teaspoon garlic powder
1 cup diced turkey ham
1/4 teaspoon black pepper
1 bunch collard greens
1 bunch mustard greens
2 teaspoons cider vinegar
Tips:
Substitute any type of greens your family enjoys.
Turkey ham is a low-fat alternative to bacon.
Keep bouillon cubes or powdered bullion in your
spice cabinet for quick broth.
Source: Eurelene Reid, OSU Extension,
Multnomah County
Nutrition News: This recipe is a good source of
vitamin A, which keeps eyes and skin healthy.
Add broth, onion, garlic, turkey ham, red pepper flakes, and black pepper to a large, deep pan.
Heat mixture on medium heat until it boils. Meanwhile, wash greens and chop leaves in half.
Add greens to pan, toss gently to coat with liquid. Cover with lid. Reduce heat to medium-low and
simmer until greens are tender. Add cider vinegar. Serve hot.
Pasta Salad Florentine
Ingredients for pasta:
6 oz small tube-shaped pasta
2 cups (2 oz) torn fresh spinach
2 cups (11 oz) halved cherry tomatoes or chopped tomatoes
1-1/2 cups (10 oz peas, (if frozen, place in sieve and thaw with hot running water)
1/2 cup shelled pistachios or other nuts (optional)
Ingredients for honey mustard vinaigrette dressing:
2 Tbsp honey
2-1/2 Tbsp Dijon mustard
3 Tbsp vinegar (red wine vinegar work very well)
1-1/2 tsp dried oregano
1/2 tsp garlic powder
Drop pasta into boiling water; return to boil. Cook 10 to 15 minutes or until tender. Drain. Toss
pasta, spinach, tomatoes, peas, pistachios and dressing in large bowl. To prepare dressing: Combine
honey, mustard, vinegar, oregano and garlic powder. Mix until well combined.
Quick and Simple Side of Greens
One big handful of chopped greens per family member
1/2 Cup onion (or more)
Garlic (diced or powered)
Diced bacon, as much or little as you want (optional)
Sauté bacon (if you choose) until starting to brown. Add garlic and salt and pepper to taste, wait
until garlic softens to add onion. When onion is translucent, add greens and cook until tender.
71
Heart Healthy Spinach Dip
Ingredients
10 ounce cooked, chopped spinach, drained
1/2 cup mayonnaise, light
8 ounce yogurt, low-fat plain
1/4 cup parsley, fresh, chopped
1/4 cup onion, finely chopped
1/2 teaspoon dill weed, dried
1/4 teaspoon salt
Pat the spinach with paper towels to remove excess liquid. Combine with the remaining
ingredients. Cover and refrigerate at least one hour for the flavors to blend.
Swiss Chard and Tuna Spaghetti
1 lb Swiss chard or beet leaf, the leaves torn and the ribs cut into 2-inch pieces
1 medium onion, minced
1/3 cup extra virgin olive oil, plus additional oil for drizzling over the pasta
1/4 cup flat leaf parsley, coarsely chopped
1 (13 1/2 ounce) can tuna, packed in olive oil, drained and flaked lightly
1 lb spaghetti
2 teaspoons white wine vinegar (to taste/optional)
In a large saucepan of boiling salted water cook the chard ribs for 7 minutes, add the leaves and
cook for an additional 3 minutes. Drain the chard, rinse it under cold water to stop the cooking, and
pat it dry between paper towels. Finely chop the chard. (The chard may be prepared 2 days in
advance and kept chilled in a zip lock plastic bag.).
In a heavy skillet cook the onion in 1/3 cup of the oil over moderately low heat, stirring until it is
softened, add the chard, the parsley, and salt and pepper to taste, and cook the mixture, stirring for 5
minutes. Stir in the tuna and cook the mixture until the tuna has just heated through.
In a kettle of salted boiling water cook the spaghetti until it is al dente, drain it well, and in a large bowl
toss it with the tuna mixture, the wine vinegar and salt and pepper to taste. Drizzle additional olive oil
over the pasta just prior to service. Serves 12.
72
Swiss Chard Tacos
1 bunch Swiss chard or collard greens or mustard or beet leaf or spinach, about 12-oz .
1 1/2 tablespoons olive oil
1 large onion, sliced 1/4-inch thick or 2 small onions, sliced 1/4-inch thick
3 garlic cloves, peeled and minced
1 tablespoon red pepper flakes
1/2 cup chicken broth or vegetable broth or water
12 corn tortillas
1 cup Mexican queso fresco or fresh cheese (feta is a nice substitute)
3/4 cup chipotle salsa
Cut the chard crosswise into 1-2 inch slices. In a large skillet heat the oil over medium-heat. Add the
onion and stir occasionally for about 10 minutes, until they become golden and caramelized. Add
the garlic and red pepper and stir for 1 minute, until fragrant. Add the broth, greens and a pinch of
salt. Cover reduce heat to low and cook until the greens are almost tender, (spinach will just take
about 2 minutes, chard about 5, and heartier greens like collards, about 7-8) stirring occasionally.
Remove lid and turn heat back to medium, stirring, until the mixture is nearly dry and adjust salt to
taste.
Meanwhile, heat a flat skillet over medium-high heat and warm the tortillas for a minute or so per
side. Fill the warm tortillas with veggies and top with crumbled queso and salsa.
**You can use your favorite salsa, or make a quick, smokey chipotle salsa. Place 1-2 tomatoes, cut
in half, half side down under the broiler with a few peeled cloves of garlic until slightly charred - a
few minutes. Blend, tomatoes, garlic and 2-3 chipotles in adobo sauce (you’ll find these in a can)
with a splash of olive oil and salt and pepper to taste.
Simple White Sauce
Deluxe Mac ‘n Cheese
4 cups elbow macaroni, cooked
4-5 small leeks, sliced
8 leaves Swiss chard (can be replaced with spinach)
1 tablespoon vegetable oil
Simple white sauce or 1 (48 g) package sauce mix
2/3 cup milk
1/4 cup fresh parsley, chopped
1 cup marbled cheddar cheese, grated
1 cup extra-strong cheddar cheese, grated
2/3 cup breadcrumbs, separated
2 tbsp butter
2 tbsp flour
1/4 tsp salt
1 cup milk
In a small saucepan, melt butter over low heat. Blend
flour into the melted butter, add salt.
Cook over low heat, stirring, for 4 to 5 minutes.
Cooking for this length of time will minimize 'flour'
taste.
Slowly add milk, stirring constantly.
Continue cooking slowly until smooth and thickened.
Preheat oven to 400°F. Remove ribs from Swiss chard and slice them thinly. Blanch leeks and Swiss
chard ribs in vegetable oil. Prepare white wine sauce according to directions (I made mine with milk
instead of water). Add extra 2/3 cup of milk. Chop Swiss chard greens and combine with parsley
and leeks. Mix pasta, sauce, greens, and cheeses. Pour all but 2 cups of mix into a generously
buttered (13x9) glass dish. Add 1/3 cup of breadcrumbs to remaining 2 cups of mix. Spread over
top. Sprinkle second 1/3 cup of breadcrumbs evenly over top. Bake in preheated oven 30 minutes
or until edges are golden.
NOTE: You can make your family’s favorite boxed mac ‘n cheese “deluxe” by preparing the
vegetables as directed above and stirring them in with the sauce mix.
73
Simple Meals: Casseroles
What’s in a casserole? Well, that’s the beauty on this once-ubiquitous staple of American living;
you can put anything in a casserole. Sure, there are tried and true casserole recipes but some
creative person invented them in the first place, so who’s to say that you won’t invent the next
best thing to hit a Pyrex dish?
Here’s one idea to get you started:
Step one: Buy a casserole dish. Go to the Goodwill, there's plenty; or ask your grandma, I
guarantee she's got a few extras. Step two: Look around your kitchen. Got half an onion waiting
to get used, and some leftover rice or pasta from lunch? Maybe some tofu that's been sitting in
the fridge a few days too long, zucchini from an over- enthusiastic garden, or leftover chicken
from a potluck? Throw together a simple béchamel sauce from flour, milk, and butter, maybe
some cheese if you're feeling it, or spice up some canned tomato sauce with some rosemary you
stole from the neighbors. Those stale bread heels you've been avoiding eating? Voila,
breadcrumbs. Step three, put it all in the oven and see what happens. Step four, give it a
ridiculous name, and make it over and over so that one day when you have kids you'll be able to
cook it up while juggling six screaming babies and a migraine like you wouldn't believe.
(Thanks to Allyson Hallett from the Portland Mercury)
Easy Tamale Pie
5 diced tomatoes
1 chopped onion
1 pound cooked beans (or one 15 oz can)
2 cups other diced veggies (carrots, squash, celery, cabbage,
etc.)
1/2 pound ground beef or tofu (optional)
1 batch cornbread batter (or 1 box corn bread mix)
Salt and pepper
Hot sauce or 1 packet of taco seasoning
If using beef or tofu, brown in oil in an oven-proof saucepan.
Add veggies, cooked beans, and spices to taste. Simmer until
carrots are just beginning to soften. Pour cornbread batter on
top and gently spread to the edges of the dish.
Bake at 375 for about 40 minute or until golden brown and a
toothpick inserted into the center comes out clean.
Serve hot!
Quick Cornbread Recipe
3/4 cup yellow cornmeal
1/2 teaspoon salt
2 cups cold water
1/2 teaspoon chili powder
1 tablespoon butter or
margarine
1/2 cup grated Cheddar or
Mexican blend cheese, for
topping (optional)
Bake at 375 for about 30
minute or until golden brown
and a toothpick inserted into
the center comes out clean.
74
Zucchini and Summer Squash Casserole Recipe
1 1/2 tablespoons unsalted butter, divided
1 cup chopped onions
About 1 teaspoon each salt and pepper
1 teaspoon minced garlic
2 pounds summer squash (about 6 medium), sliced into thin rounds
2 pounds zucchini (about 6 medium), sliced into thin rounds
1 teaspoon finely chopped fresh thyme leaves
3 large eggs
1/4 cup milk
1 cup crushed butter crackers
1/2 cup grated Parmesan cheese, optional
Preheat the oven to 350 degrees. Grease a 9 by 13-inch baking dish with 1/2 tablespoon butter. Heat the
olive oil and the remaining 1 tablespoon butter in a medium pot over medium-high heat. Add the onions,
salt, and black pepper and cook until the onions are soft, about 5 minutes. Add the garlic and cook until
fragrant, about 30 seconds. Add the squash and zucchini and cook until tender, stirring occasionally, about 20
minutes. Stir in the thyme and remove from the heat. Using a slotted spoon, transfer the vegetables to the
prepared baking dish, reserving the cooking liquid. Combine the eggs and cream in a medium bowl and whisk
to blend. Gradually whisk the reserved cooking liquid into the egg mixture. When all the cooking liquid is
incorporated, pour the mixture over the vegetables in the baking dish. Using a spoon, gently shift the
vegetables around so the egg mixture is evenly distributed. Bake until the mixture sets, about 30 minutes.
Remove from oven and sprinkle first with the crackers and then with the Parmesan, if using, and return to
the oven. Bake until golden, 10 to 15 min.
Greens and Rice Casserole
6 cups cooked brown rice (made from 3 cups raw)
1 onion, finely chopped
1 teaspoon kosher salt (or half as much table salt)
2 cloves garlic, finely chopped
1 large bunch of greens (spinach, kale, chard, etc.)
4-ounce packet of cream cheese
3 eggs
1/2 cup cottage cheese
1 packed cup grated cheese
Juice from 1/2 a lemon, to taste
1-2 teaspoons herbs (such as mint, basil, or cilantro)
Heat the oven to 350ºF and cook the rice. While the rice is cooking, heat the olive oil in a wide pan over
medium-low heat and sauté the onion with the salt until it's soft, translucent, and starting to brown (around
10 minutes).
Add the garlic and sauté for another minute until it's fragrant, then add the greens and cook, stirring, until
the greens are wilted and tender, anywhere from 2 to 10 minutes, depending on the greens (if the mixture
threatens to dry out, add a couple tablespoons of water and let it steam, covered, for a few minutes).
Turn the heat off, and stir in the cream cheese, cut into chunks, until it is mostly melted.
Now stir in the rice (if your pan isn't huge, you may need to move the whole thing to a large mixing bowl),
and then the eggs, which you've beaten with the cottage cheese, and, finally, the grated cheese.
Add a few squeezes of lemon juice, and the herbs, if you're using them. Now put a spoonful of the mixture on
a plate and microwave for a few seconds, then taste: add more salt, lemon, or herbs if it doesn't seem fully
flavored. Bake the rice mixture in a greased casserole dish, covered with a lid or foil, for 25 minutes, and
then uncovered for another 10. Serve hot, with a green salad or sliced tomatoes.
75
Ratatouille Bake
1 tablespoon olive oil
1 onion, chopped
2 cups peeled and diced eggplant
2 cups chopped zucchini
1 green bell pepper, chopped
1 (14.5 ounce) can diced tomatoes
1 tablespoon dried basil
1 tablespoon dried parsley
1/2 teaspoon salt
1/8 teaspoon black pepper
1 (8 ounce) package frozen cheese ravioli
3/4 cup shredded mozzarella cheese
Cook's Note:
Use yellow summer squash instead of zucchini and
substitute 2 or 3 fresh garden tomatoes for the
canned tomatoes for another variation.
Preheat oven to 350 degrees F (175 degrees C); spray a 2 1/2-quart baking dish with cooking spray. Heat
the olive oil in a large skillet over medium heat; cook and stir the garlic, onion, and eggplant with the garlic
until the vegetables have begun to soften, about 8 minutes. Stir in the zucchini, bell pepper, tomatoes, basil,
parsley, salt, and black pepper; bring the mixture to a boil, stirring frequently. Reduce heat to medium-low
and simmer until the vegetables are tender, about 20 minutes. Cook the frozen ravioli as directed on the
package; drain. Spread the cooked ravioli in a layer into the bottom of the prepared baking dish; spoon the
hot vegetables over the ravioli. Sprinkle with the cheese. Bake in the preheated oven until the casserole is
bubbling and the cheese is melted, about 20 minutes.
Cheesy Tuna Bake
White Sauce with Spinach:
1/2 onion, peeled and finely chopped
1/2 onion, peeled and finely chopped
2 tbsp butter
2 tbsp butter
1 tablespoon corn flour
Half cup water
2 level tbsp plain flour
14 oz can of tomato soup
One and a quarter cups milk
a pinch of mixed herbs
2 cups baby spinach, chopped
1 to 2 tbsp fresh chopped parsley
7 oz can of tuna, drained and flaked
a little freshly ground black pepper
2 cups pasta
1 cup Cheddar cheese, grated, plus a little extra for the topping
Preheat the oven to 350. Cook the pasta in salted water until al dente, then drain and refresh in cold water to
stop it from over cooking. Melt the butter in a saucepan and sauté the onion until soft. Stir the corn flour into
the water until dissolved, then add to the pan along with the tomato soup. Bring to a boil, add the herbs and
then cook gently, stirring for five minutes. Mix in the flaked tuna and heat through. Season to taste.
For the cheese and spinach sauce, melt the butter in a saucepan and sauté the onion until transparent. Add the
flour and continue stirring the mixture all the time. Gradually pour in the milk and keep stirring until the sauce is
thickened and smooth. Add the chopped spinach and stir until wilted. Remove from the heat and stir in the
grated cheese.
Grease a serving dish and add the tuna and tomato mixed with the pasta, and then the spinach sauce. Sprinkle
with some grated Cheddar cheese and bake in the oven for 25 minutes until golden.
76
Simple Meals: Skillets
Do you want to make a casserole but just don’t have the time to preheat the oven? Well, this
simple guide to making dinner at the end of a long day saves not only time, but dishes and
sanity as well. Find favorite combinations or work with whatever’s in you cupboard.
Skillets also make great meals for breakfast!
(This guide provided by the OSU Extension Service)
77
Home Gardening: Herbs
(Information in this section thanks to Guy M. Vogt, Master Gardener)
General instructions:
Start with containers large enough to support the fully-grown plant. Generally, containers
about 6” in diameter and at least 6” deep are enough (or ask a garden-center person for
advice). Many common household containers may be used – flower pots, milk jugs, bleach
bottles, and the like – but make sure drainage holes are made, or the plant may eventually
drown.
Clean and rinse the containers thoroughly and fill to about ½ to 1 inch from the top with a
mix of lightweight potting soil and well-aged compost; the soil mix should be slightly
dampened. Plant seeds according to package directions, or transplant already-started
plants according to directions, usually found on a small plastic stake in its container. Water
thoroughly with warm water (not hot), being careful not to wash seeds around.
After letting the new plants and seeds “rest” for about a day, place them in a sunny (south)
window where the herbs will get at least 8 hours of light each day. Another way is to
suspend an ordinary fluorescent light fixture about 4” above the plant tops. (Hanging the
fixture so that the height is easily adjusted helps a lot!)
Most herbs don’t like wet soil, so letting soil dry out between waterings is important, but
don’t let the soil go bone dry! Even and consistent watering is key, and regularly misting the
plants helps provide needed humidity (air in the home is usually dry).
Fertilize every three weeks, or so (don’t over do it) with fish emulsion or a simple organic
fertilizer will help grow healthy plants.
Good indoor container herbs:
Sage: Grows easily and well, but needs regular pinching to keep the plant
size manageable and the stems from getting woody too fast. Simply pinch
off leaves and use, or dry and store them.
Chives: This plant likes well lit but cooler conditions. The onion-flavored
leaves (there is a garlic-flavored variety, too) make great garnish as well as a
common cooking ingredient. Snip leaves a bit above the dirt level, working
from the outside of the container in.
Cilantro: This is a difficult herb to start, it may be better to purchase it from a nursery and
transplant it that to start it from seed. Cilantro is often used in Mexican or South
American Cooking, salsas, and soups or as a garnish. See parsley (below) for more
information.
78
Parsley: Parsely looks similar to cilantro and have the same growing needs, but the two
don’t taste anything alike! Parsley comes in two leaf-types: curly and “Italian” flat
leaf. (Cooks seem to prefer the flat leaf’s flavor, and use the curly as garnish.) Parsley
seed are really slow sprouters and can be difficult: it’s better to just buy both plants
from a nursery and transplant them. Both plants are vigorous growers, so one plant
per pot is recommended.
Thyme: A great herb for cooking (sauces, tomatoes, chicken), as well as an
attractive plant. Plant like the others, but thyme prefers less watering.
Rosemary: A vigorous plant with many uses. Use it fresh, chopping the leaves for dishes or
by laying several stems with leaves under roasting chicken pieces. The leaves dry well,
retaining the flavor and aroma longer than most, and the stems can be used as flavorful
skewers for barbequed food; freeze stems, and have them ready when needed.
Use and Storage Tip: Drying fresh herbs
Air drying herbs is not only the easiest and least expensive way to dry fresh herbs, but this slow drying
process also doesn't deplete the herbs of their oils. This process works best with herbs that don't have
high moisture content, like Bay, Dill, Marjoram, Oregano, Rosemary, Summer Savory and Thyme.
Moisture dense herbs, like Basil, Chives, Mint, Tarragon preserve better in a dehydrator, or try freezing
them. Use a microwave or oven to dry herbs only as a last resort. These actually cook the herbs to a
degree, diminishing the oil content and flavor.
Harvesting: Harvest before flowering. If you've been harvesting all season, your plants probably haven't
had a chance to flower. But non-hardy herbs will start to decline as the weather cools, so late summer is
a good time to begin drying your herbs. Cut in mid-morning. Let the morning dew dry from the leaves,
but pick before the plants are wilting in the afternoon sun.
How to Dry Herbs: Cut healthy branches from your herb plants. Remove any dry or diseased leaves,
shake gently to remove any insects. If necessary, rinse with cool water and pat dry with paper towels.
Wet herbs will mold and rot. Remove the lower leaves along the bottom inch or so of the branch.
Bundle 4 - 6 branches together and tie as a bunch. You can use string or a rubber band. The bundles will
shrink as they dry and the rubber band will loosen, so check periodically that the bundle is not slipping.
Make small bundles if you are trying to dry herbs with high water content. Punch or cut several holes in
a paper bag. Label the bag with the name of the herb you are drying.
Place the herb bundle upside down into the bag. Gather the ends of the bag around the bundle and tie
closed. Make sure the herbs are not crowded inside the bag. Hang the bag upside down in a warm, airy
room. Check in about two weeks to see how things are progressing. Keep checking weekly until your
herbs are dry and ready to store.
Storing Dried Herbs: Store your dried herbs in air tight containers. Zip closing bags will do. I like to use
small canning jars. Be sure to label and date your containers. Your herbs will retain more flavor if you
store the leaves whole and crush them when you are ready to use them. Discard any dried herbs that
show the slightest sign of mold. Place containers in a cool, dry place away from sunlight. Dried herbs
are best used within a year. As your herbs lose their color, they are also losing their flavor. Use about 1
teaspoon crumbled dried leaves in place of a tablespoon of fresh.
For information on obtaining emergency food, services, or
how you can help, please don’t hesitate to call the
Josephine County Food Bank
For more information on recipes, home gardening, or
nutrition information please call:
The OSU Extension Service
541 476-6613
The Josephine County Food Bank
541 479-5556
“…because no one should be hungry!”

A lot of stuff you probably have in you cupboard or

Transcription

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