Food

Skills

Our Community Dietitian hosts weekly food talks in our cafe, every Tuesday morning and we offer various food skills sessions throughout the year.

Participants will take home critical knowledge about healthy food preparation and valuable technical cooking skills.

NO REGISTRATION REQUIRED!

Past classes have covered:
• Making a Holiday Meal on a Budget
• Making Meals with Squash
• Cookie Decorating
• Spring Rolls
• Learning About Acidity in Dishes
• How To Make A Delicious Pesto
• Learning About Various Varieties of Salad
• Cooking for One

Recipes

  • Pesto is one of the oldest methods to extend the life of fresh produce, and still is a great way to use up any extra salad greens or herbs. the word pesto comes from the Genoese verb “pestare” which means to crust and is both easy to produce and elevates any dish it is adds to. In this class, we will be looking at two different varieties of Pesto, a Sicilian pesto from tomatoes and almonds and then a Genoa Pesto using leafy greens. Come join us for an open, easy and fun cooking experience.

    Genoa Pesto:

    Ingredients:

    Basil
    Parsley
    Toasted Nuts
    Lemon
    Garlic
    Olive Oil
    Salt
    Parmesan cheese

    Directions:

    In a food processor, add nuts, herbs, garlic and blend until paste consistency, scraping sides of the bowl down as you go. Remove items and put into a bowl then add cheese, oil and lemon. Mix thoroughly and add salt to taste.

  • Directions

    Make crust: Mix all dry ingredients together, then add liquid mix only until incorporated and coming off the bowl, chill before and after rolling.

    Custard filling: Beat eggs and mix in; butter, vinegar, vanilla, sugar, cinnamon, salt until well combined and slightly thickened

    Bake: Pour into a 9” pie crust. Bake for 25min. @425°f

    Custard Filling

    4 eggs

    2 tbsp apple cider vinegar

    1 pinch Salt

    1 ½ Cup sugar

    ½ tsp cinnamon

    1 tsp vanilla

    1 stick melted butter (150g.)

    Pie crust

    Pre made Pie crust 9”

    To make:

    1 ½ C all purpose flour

    1 ½ C vegetable oil

    2 tbsp milk

    2 tsp white sugar

    1 tsp salt

  • Ingredients

    Salad:

    1 cup cooked quinoa

    1 can of corn

    1 can of beans of your choice,

    drained

    1 small bell pepper, chopped

    1 small red or white onion,

    chopped

    Dressing:

    1 tablespoon lime or lemon

    juice*

    1 teaspoon red wine vinegar

    2 tablespoons oil of choice

    1/2 teaspoon ground cumin

    (optional)

    Salt and pepper to taste

    Serves 6

    Directions:

    Mix beans, peppers, onions, and cooked quinoa into a bowl.

    Whisk lime juice, vinegar, lime zest, cumin, and oil.

    Add dressing into salad & enjoy!

  • Ingredients

    1 can chickpeas

    3 tablespoons olive oil

    1 tablespoon red wine vinegar

    1 teaspoon oregano

    ½ teaspoon chili flakes salt and pepper to taste

    ½ head of iceberg lettuce ¼ head of red cabbage

    ½ red onion

    ½ cucumber Vinaigrette

    2 tablespoons olive oil lemon juice

    1 teaspoon Dijon mustard salt and pepper to taste

    Method

    Marinate chickpeas in olive oil, red wine vinegar, oregano, chili flakes, salt and pepper. Chop lettuce, cabbage, red onion and cucumber. Add to a bowl. Mix vinaigrette together and pour over the chopped vegetables. Add marinated chickpeas on top.

Soups (Food Hugs)

  • Ingredients:

    * 1 pound lean ground beef


    * 5 cups water


    * 1 (16 ounce) can diced tomatoes


    * 1 (10 ounce) package frozen corn kernels


    * 1 (8 ounce) can tomato sauce


    * 1 cup chopped carrots


    * 1 cup chopped celery


    * 1 cup chopped onion


    * 6 beef bouillon cubes


    * 3 tablespoons ketchup


    * 1 teaspoon dried basil


    * 1 teaspoon salt

    Directions:

    1. Gather all ingredients.


    2. Heat a large skillet over medium-high heat. Cook and stir ground beef in the hot skillet until browned and crumbly, 5 to 7 minutes. Drain and discard grease.


    3. Combine beef, water, tomatoes, corn, tomato sauce, carrots, celery, onion, bouillon, ketchup, basil, and salt in a large stockpot; bring to a boil. Reduce heat and simmer for at least 1 1/2 hours.

  • Ingredients:

    8 oz. egg noodles
    2 Tbsp olive oil
    4 Tbsp butter
    1 Large Onion
    1 Head of green cabbage
    4 Cloves of garlic
    Salt
    Fresh ground pepper

    Optional:
    Green peas
    Kielbasa sausage, sliced

    Directions:

    If using sausage, sauté first then reserve. In the same pot, add butter, onion, cabbage. Cover and cook for 10 minutes. Add the rest of the cabbage and garlic, salt and pepper, green peas and sausage if using.

    Noodles: Cook noodles as per package directions. cover with olive oil and mix into cabbage mixture.

  • Ingredients:

    1 lb. spaghetti

    1 28 oz can of whole peeled tomatoes

    3 tbsp kosher salt

    4 garlic cloves

    3 tbsp olive oil

    Pinch of crushed chili

    4 ½ oz Parmesan finely grated

    Basil leaves

    2 tbsp butter

    Directions:

    Sauce: drain tomatoes and reserve the liquid.

    Add oil to pan, heat then add garlic and chili flakes, cook until fragrant, add tomatoes and cook for 6-8 minutes. Add half parmesan noodles: Boil water add salt to water, cook pasta as desired toss noodles into sauce when ready to serve, serve garnish with parmesan

  • Ingredients

    •3 tbsp Vegetable Oil

    •2 lbs Ground Meat beef, pork, chicken or turkey or a combo

    •2 cups Onion chopped

    •2 tbsp Garlic minced

    •1 cup Green Pepper diced

    •1 cup Red Pepper diced

    •1 cup Yellow Pepper diced

    •1 cup Crinklaw's Maple Syrup

    •2 cups Mushrooms sliced

    •1 cup Tomato Sauce

    •1 cup Tomatoes stewed

    • 28 oz Kidney Beans

    or use chick peas, romano or black beans

    •1 ¼ tbsp Chili Powder, Salt & Papper

    Directions:

    Heat the oil, brown the meat with the onion and garlic until meat is completely browned.

    Add all other ingredients and simmer covered 1 hour.

    Uncover and simmer another 2 hours.

  • Ingredients

    •  2 teaspoons of olive oil

    •  2 carrots, diced

    •  2 cloves garlic, minced

    •  1 teaspoon thyme

    •  pinch each salt and     pepper

    • 2 cups chicken broth 

    • 2 cups water

    • 1/2 cup small pasta

    • 2 cups baby spinach

    • 1 can white beans

    • Parmesan cheese to taste

    Method

    1. In a large saucepan, heat oil over medium heat; cook carrots, garlic, thyme, salt and pepper, stirring often, until slightly softened, about 5 minutes.

    2. Pour in broth and water; bring to boil. Add pasta; cook until al dente, about 8 minutes. Stir in spinach and beans; cook until beans are warmed through, about 2 minutes.

    3. Sprinkle with Parmesan cheese.

  • Ingredients:

    * 2 tablespoons butter, or more if needed


    * 2 leeks, cleaned and chopped


    * ½ cup chopped onion


    * 6 potatoes, peeled and cubed


    * 4 cups chicken broth


    * 1 cup half-and-half


    * 4 ounces shredded Cheddar cheese (Optional)


    * 1 tablespoon chopped fresh parsley


    * 1 teaspoon garlic powder


    * salt and ground black pepper to taste

    Directions:

    1. Melt butter in a pot over medium heat. Cook and stir leeks and onion until vegetables are tender, about 5 minutes.


    2. Stir potatoes and chicken broth into onion mixture; simmer until potatoes are tender, 20 to 25 minutes.


    3. Pour half-and-half into potato soup and continue to simmer until slightly thickened, about 15 minutes more.


    4. Stir Cheddar cheese, parsley, garlic powder, salt, and black pepper into soup until cheese is melted, about 5 minutes.

  • Ingredients:

    For the Dressing:

    Yogurt (1:1)
    Mayonnaise (1:1)
    Salt
    Garlic
    Fresh Tarragon and Parsley

    Optional:
    Bacon Crumble
    Anchovies

    Toppings:

    Rye Bread Crumbs
    Olive Oil
    Salt and Pepper

    Optional:
    Caraway Seeds

    For the Salad:

    Dandelion greens (coarsely chopped)
    1 medium shallot (sliced)

    Instructions:

    Toast Crumbs: Add oil into a shallow frying pan, heat to medium, when hot add bread crumbs, salt and pepper and stir until brown.

    Dressing: Mix all, zest lemon - reserve, squeeze juice into bowl with other ingredients and mix well.

    Salad: Toss greens and sliced shallot with dressing, top with toasted bread crumbs and lemon zest.

  • Four Portions

    Ingredients:

    quinoa cooked- 560g

    diced tomatoes- 125g

    cooked, diced squash- 360g

    shredded carrots- 360g

    shaved brussel sprouts- 360g

    S&P- to taste

    Instructions- Boil quinoa as per the instructions on the bag, allow to cool. Peel and dice and roast squash, allow to cool. Slice brussel sprouts thin from top to bottom, shred carrots or buy already shredded. Once all items are cooled mix everything together.

    >corn salsa

    corn charred- 360 g

    diced red onions- 120g.

    lime juice- 2 TBSP

    diced bell peppers- 120g.

    minced garlic- 1 TSP

    chopped cilantro- 2 TBSP

    Instructions- Grill corn on high heat in oven until partially blackened, let cool. Small dice, onions and bell peppers and chop cilantro. Add all ingredients together serve on top or mixed within bowl

    >Dill vinaigrette

    dry mustard- 2 TSP

    sugar- 1 TBSP

    chopped dill- 1/2 bunch

    vinegar- 2 TBSP

    olive oil- 1 C

    garlic- 1 TSP

    S&P- to taste

    Instructions- combine everything but the oil into a blender/food processor or large cylinder for use with an immersion/stick blender. As you are blending slowly add the oil to emulsify

  • Butternut Squash Mac & Cheese

    4 portions

    Elbow Pasta 2 C

    Salt [to taste]

    Milk 2.6 C

    Honey Mustard ⅔ TBSP

    Louisiana Sauce ½ TBSP

    Onion Powder 1.3 TBSP

    Butter 2 TBSP

    Flour 1-2 TBSP

    Cream 1.3 C

    Butternut Squash 1.2 C

    Cheddar Cheese 1 C

    Green Onion 4 pieces Instructions:

    1. Roast butternut squash, mash set aside

    2. Heat large pot ¾ full salted water

    3. In a separate pot (take pan off burner) combine melted butter and flour to make roux

    4. Add squash, and cream (return to burner)

    5. Add hot sauce, mustard, spices 6. Add milk to desired thickness, cook for 30-40 min 7. Boil Pasta (for meal prep) cool with running water, toss with oil. 8. Cool sauce completely then add to pasta & garnish 9. Consume later or freeze. Yield 4 x 1 C portions Reheated foods are best eaten within 4 days with proper refrigeration.

  • Potato and Egg Frittata

    Ingredients

    • 1 potato, peeled and sliced

    • 4 eggs

    • ½ medium-sized onion

    • 1 tomato, diced 

    • ½ bell pepper, diced 

    • ½ tsp dried basil 

    • ¼ cup shredded cheese

    • 1 tbsp oil of your choice

    • Salt and pepper to taste

    Method

    1. In a medium bowl, whisk together eggs and spices. Stir in the cheese and set aside. 

    2. Place the potatoes in a large frying pan with oil on low-to-medium heat for 8-10 minutes. 

    3. Once potatoes are tender, add the vegetables to the pan. Cook until vegetables soften.

    4. Reduce to low heat. Spread vegetables into a single layer and pour the egg mixture on top.

    5. Cover the pan with a lid and cook for 10 minutes or until the eggs are cooked through.

    Adapted from:

    https://www.wellplated.com/ham-potato-frittata

  • Six Portions

    Ingredients:

    * 1 tablespoon butter


    * ½ cup chopped onion


    * ½ cup chopped celery


    * 4 (14.5 ounce) cans chicken broth


    * 1 (14.5 ounce) can vegetable broth


    * ½ pound chopped cooked chicken breast


    * 1 ½ cups egg noodles


    * 1 cup sliced carrots


    * ½ teaspoon dried basil


    * ½ teaspoon dried oregano


    * salt and ground black pepper to taste

    Directions:

    1. Melt butter in a large pot over medium heat. Add onion and celery and cook until just tender, about 5 minutes.


    2. Add chicken broth, vegetable broth, chicken, egg noodles, carrots, basil, oregano, salt, and pepper. Stir to combine and bring to a boil.


    3. Reduce heat and simmer for 20 minutes.

Food Skills

Check out the video.