Forest Lake Church Cooking Classes
January 12, 2016
1 16 oz. Pkg. Pre Washed Kale Greens – remove any hard stems (food processor chopping works well)
1 16 oz. Pkg. Brussels sprouts – sliced thinly (food processor slicing tool works well)
1 Large Sweet onion – chopped medium to fine
2 -4 tsp. crushed/minced garlic
2-4 tsp. olive oil
1 tsp. salt or to taste
In a large pan sauté garlic and onion lightly in oil for a few minutes. Add Brussels sprouts, cook a few minutes. Add a few Tbs. of water as needed. Add the kale. You may need to add a small amount of water to steam the greens. Cook with lid on the pan about 5 minutes until Kale and Brussels sprouts are tender. Serve hot.
Serving Option – Spoon cooked greens into a Whole Wheat Wrap, fold the wrap around the veggies and enjoy!
Crock Pot Bean Supper
3 – 3.5 Quart Crock Pot
3 Cans of Beans: Kidney, Black and Vegetarian Chili Beans (Bush brand is nice), Drain and Rinse all but the Chili Beans
1 Can Diced Tomatoes with mild green chilies or 1 jar mild salsa (Fresh salsa is nice- Publix Mexicana Mild Salsa in the produce refrigerated section is tasty)
Add all ingredients to the Crock Pot and heat on High or heat on stove in regular pan while making your salad
Serving suggestion: Stuff beans in Whole Wheat Pita Pocket, serve the pita on the side or serve with corn bread.
Quick Cuisine: 3 Bean Salad
1 15-16-oz. can Dark red kidney or black beans
1 15-16 oz. can Garbanzo beans
1 15-16 oz. can Green beans
1/3 C Diced red pepper
1/3 C Diced green pepper
1 Green onion, sliced fine
1/2 C Black pitted olives, sliced (without pimiento inside)
Optional Fresh chopped spinach, parsley, or carrots (to taste)
Salt or vegetable salt to taste (½ tsp. on average)
1 Tbs. or less Olive oil
¼ cup Fresh lemon juice (not bottled)
Garlic (¼ tsp) and onion powder (½ tsp.) Adjust to taste preference
A drizzle of your favorite dressing to season or a sprinkle of dill weed
Rinse and drain all beans well. Put into a salad bowl and add other ingredients.
Drizzle olive oil and add salt and lemon to taste. Add other seasonings to taste. Lightly toss, chill, and serve. Serves 6.
Quick Cuisine: Super Slaw
This quick, tasty slaw is easy to make and higher in nutrition and flavor than traditional Cole slaws. The packaged julienne or shredded ingredients are available at your grocery store.
2 cups Shredded cabbage (packaged is fine)
1 cup Shredded (packaged julienne) carrots
1 ½ cup Shredded (packaged julienne) broccoli “slaw”
¼ c Diced green onion
½ c Chopped parsley or 1 C fresh chopped spinach, or both
1 cup Diced red pepper
Season with: 3 Tbsp olive oil
4 Tbsp lemon juice, fresh, not bottled
2 tsp salt, or to taste
1 tsp each garlic & onion powder
2 Tbsp nutritional yeast flakes (optional)
3 Tbsp prepared bottled dressing of your choice (optional)
Mix ingredients together in a bowl, chill and serve. For variety, add a few chopped dried peanuts or dried cherries, or both. Another interesting variety is to drizzle with tahini (sesame paste). Adjust seasonings, raw veggies, and dressings to your taste.
Where have you “Bean”?
Beans provide an economical source of vegetable protein, complex carbohydrates, dietary fiber and vitamins. The nutrition in 1 cup of beans is:
- Carbohydrates 43g
- Fat 1g
- Protein 16g
- Calcium 52mg
- Magnesium 86mg
- Iron 5.5mg
- Sodium 4mg
- Potassium 754mg
- Dietary Fiber 16g
Dried peas, beans, lentils and chickpeas are low in fat and good sources of protein, starch, fiber, iron, calcium and minerals.
Insoluble Fiber: Insoluble fiber is found in peas, beans and lentils, wheat bran, vegetables, fruits, whole grains and breads. Insoluble fiber speeds up the passage of food through the intestine and helps in improving regularity. Insoluble fiber is believed to have a role in the prevention of colon cancer. Lentils contain mostly insoluble fiber, while beans and peas contain both soluble and insoluble fiber.
Soluble Fiber: Found in beans, peas, chickpeas, oat bran, fruits and lentils. Soluble fiber stays as a gel inside the digestive system and is thought to reduce cholesterol levels in the blood and delay entry of sugar into the blood stream.
Folic Acid: Beans and lentils are rich in the Vitamin B, and folic acid, one of the B vitamins. Folic acid is important at the time of conception and after conception by women and low amounts of folic acid could put the fetus at risk of Neural Tube Defects.
Potassium: Pulses (peas, beans, and lentils) are an excellent source of potassium which contributes to a regular heart beat, regulates transfer of nutrients to cells, controls water balance and helps regulate blood pressure.
B Vitamins: Pulses are good sources of niacin, thiamin, pantothenic acid and pyridoxine, which are necessary for healthy brain and nerve cells; normal functioning of skin; nerve conduction; and digestive health.
Protein: Pulses are great sources of vegetable protein which combine with complementary proteins in grains, nuts, seeds, and other beans to provide a healthful balance of amino acids. Protein is required by the body for enzymes, antibodies, transport vehicles, cellular pumps, tendons, ligaments, scars, cores of bone and teeth, filaments of hair, materials of nails and more.
Traditional Complementary Protein Combinations
|Beans+||Corn||Central & South America|
Lentil Soup with Beans and Rice – Serves 4-6.
1 cup lentils 1 cup chick peas/garbanzo 1/2 cup black beans 1 cup rice 1/4 cup olive oil 1/2 cup minced onions 1 1/2 tsp. salt 1/2 tsp. caraway seeds 5 cups water
Soak all beans, but not lentils, overnight. Rinse well.
12 Breakfast Ideas:
Easy Breakfast Tofu
1 12 oz. tub Nasoya super firm cubed tofu
2 Tb Nutritional yeast flakes
2 Tb Olive oil
½ tsp Garlic powder
2 tsp Onion powder
Braggs Liquid Aminos or Lite Soy Sauce to taste
Rinse and drain tofu. Place in non-stick pan and add all ingredients, gently mixing together. Cook on medium heat, turning every few minutes until golden, firm and dry—about 8 minutes. Add more yeast flakes, garlic or onion powder, or soy sauce to taste. Good hot or cold.
4 c Regular oats
1 c Walnuts
1/3 c Cornmeal
1/4 c Soy flour
1/2 c Date sugar
1/3 c Ground flax
2 tsp Salt
2 tsp Maple extract
2 tsp Vanilla
1 Tb Cinnamon
Water to blend, about 6 1/2 – 7 1/2 c water.
Mix all ingredients in a bowl and add water and stir to create a wet mixture that will blend easily but still be thick. Blend well, until creamy; should be the consistency of pancake batter or slightly thicker. Use a ladle to pour batter into a hot, sprayed Belgian waffle iron. Cook for about 8.5 or 9 minutes, or until crispy but not burnt. Makes about 12 (4 x 4 squares). Cool on a rack. They are the best consistency and texture if covered with a towel when cool and let sit out for a few hours or refrigerate after cooled and serve the next day. They freeze well. Frozen waffles may be warmed in the toaster, microwave or oven.
Mix together: 3 c regular oats
1/2 c coconut
1/2 tsp salt
3/4 c chopped dates
Pour over: 6 c boiling water
Bake at 375 o for 35 minutes.
May do the night before: Prepare with cold water and place mixture in an 8 x 8 oiled baking dish. Place in oven and set on time bake for 45 minutes to 1 hour.
2 c oats (old fashion rolled or quick)
1 c raisins
1/2 c shredded, unsweetened coconut
1/2 c pecans, chopped
2 apples, shredded
3 c soy or tofu milk
1/2 tsp salt
1 Tb vanilla
Prepare an 8” X 8” baking dish with oil.
Sprinkle 2/3 c of oats on bottom of the dish. Layer ½ raisins, ½ of coconut and then add 2/3 c more oats. Then sprinkle all the shredded apples on top.
Add remainder of raisins, oats, and coconut pecan mixture.
Mix salt, vanilla and milk. Pour over layered mixture. Make sure the liquid comes to the top of the mixture. (If not, add a little more soymilk.) Cover and bake 45-60 minutes at 350o. Uncover to crisp and brown on top.
1/4 c Walnuts, chopped (or 2 T flax oil)
1/4 c Dates, chopped
1 c Blueberries, frozen or fresh 1/2 Seedless orange, peeled and cut in pieces 1/2 c Soy yogurt, plain or blueberry 1/4 c Oats 1 Frozen banana, sliced
Handful of Ice
Soy milk or water as needed
Blend the dates and walnuts to a fine consistency. Then the remaining ingredients and blend well, pulsing a few times at first to chop up the ice. Add soy milk or water, a little at a time, to desired consistency. Makes two smoothies.