Sioux Chef

Recipes from the Santee Garden and Market Project

Simple cooking with fresh, seasonal ingredients from your garden or farmers market

Recipes by Amy Radding

Sioux Chef Recipes from the

Santee Garden and Market Project

The Santee Garden and Market Project is a joint project of the Nebraska Indian Community College and the

Center for Rural Affairs, funded by USDA RBEG.

Sioux Chef is a crowd-funded project to bring fresh food cooking back to Santee. In 2012, fresh foods were barely available in Santee.

New gardens and farmers markets began to change that. These recipes from the Sioux Chef project make newly available fresh foods accessible

and useful with simple, tasty, fresh food recipes for all.

Thank you for being a part of Sioux Chef!

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In this book, you will find recipes to cook through a season of fresh, nutritious, affordable, tasty food. These dishes use whole, nutrient-rich ingredients in recipes that aren’t always traditional low-fat or low-calorie “health food” (although they are much lower in fat, salt, and calories than almost all processed, packaged, and fast food). They are tasty, real-food dishes, and when you make them, you get to enjoy the taste and the nutritional benefits of using fresh, unprocessed foods. In each recipe, ingredients that you can grow in your own garden are shown in bold. Most recipes are marked with a season to show when the ingredients in the recipe are ready in your garden or farmers market (and they’re organized in order by season). The recipes marked “anytime” use mainly ingredients that can be stored in your pantry or freezer, so they don’t depend as much on the time of year. Recipes with both a season and “anytime” marked can be made with fresh ingredients when available or a stored/frozen alternative. Each dish in this book was demonstrated or served (with recipes distributed) at a meeting or training session of the Santee Garden and Market Project between November 2011 and October 2012.

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Recipes by Amy Radding ● 2011-2012

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Center for Rural Affairs ● cfra.org ● 402-687-2100 145 Main St, Lyons NE 68038

RECIPES

SOUPS ● 6

Green Garlic and Potato Soup ● spring ● 6 Pappa al Pomodoro ● summer ● 7

Sweet Corn Soup ● summer ● 8 Roasted Squash Soup ● fall, winter ● 9

White Bean, Sausage, and Greens Soup ● fall, any time ● 10 Southwest Sweet Potato and Bean Soup ● fall, winter, any time ● 11

Roasted Garlic and Potato Soup ● any time ● 12 Mushroom Barley Soup ● any time ● 13

Minestrone Soup ● any time ● 14

SALADS ● 15

Green Salad with Radishes and Almonds ● spring ● 15 Spring Salad with Vinaigrette ● spring ● 16

Spinach and Wild Lambsquarters Salad ● spring ● 17 Kohlrabi Slaw ● spring ● 18

Kohlrabi Greens Salad ● spring ● 18 Carrot and Radish Slaw with Mint and Lime ● spring ● 19 Green Bean, Pepper, and Red Onion Salad ● summer ● 20

Tomato, Cucumber, and Basil Salad ● summer ● 21 Zucchini Ribbon Salad ● summer ● 21

Cabbage, Apple, Red Onion, and Carrot Slaw ● fall ● 22 Kale Salad with Butternut Squash ● fall ● 23

Green Salad with Roasted Sweet Potatoes ● spring, fall, any time ● 24 Potato Salad with Green Beans ● summer, any time ● 26

Hearty Bean, Egg, and Pepper Salad ● summer, any time ● 27

MAIN DISHES ● 28

Pasta Salad with Roasted Winter Vegetables ● fall, winter ● 28 Creamy Pasta with Asparagus ● spring, any time ● 29

Lasagna with Beef, Spinach, and Mushrooms ● spring, any time ● 30 Tortilla Española with Kale ● spring, fall, any time ● 32

Broccoli, Bacon, and Pasta Frittata ● summer, fall, any time ● 33 Kale, Sweet Potato, and Bacon Frittata ● fall, any time ● 34

Simple Roast Chicken ● any time ● 35 Honey Mustard Chicken Sandwiches ● any time ● 36 Italian-Style Meatloaf + Sandwiches ● any time ● 37

Pork and White Bean Chili ● any time ● 38 Southwest Bean and Tomato Stew ● any time ● 39

SIDE DISHES ● 40

Sauteed Greens with Garlic ● spring, fall ● 40 Roasted or Grilled Eggplant and Variations ● summer ● 41

Peppers and Potatoes with Pesto ● summer, fall ● 42 Peperonata ● summer, fall ● 43

Roasted Sweet Potatoes ● fall, winter ● 43 Potato Salad with Eggs and Dill ● spring, any time ● 44

Potatoes and Peas with Bacon ● any time ● 45 Boston Baked Beans ● any time ● 46

Herbed Grilled or Roasted Potatoes ● any time ● 47 Mixed Rices and Barley ● any time ● 48

SAUCES and DIPS ● 49

Basic Basil Pesto and Variations ● spring, summer ● 49 Salsa Verde ● spring, summer ● 50

Yogurt Chive Dip ● spring, summer, fall ● 50 Baba Ghanouj ● summer ● 51

Roasted Pepper and Eggplant Dip ● summer ●52 Fried Herb Bean Dip ● any time ● 53

Roasted Garlic Bean Dip ● any time ● 53

BREADS ● 54

Cornbread ● 54 English Muffin Batter Bread ● 55

Whole Wheat Biscuits ● 56 Whole Wheat Hamburger Buns ● 57 Whole Wheat Sandwich Bread ● 58

Roasted Garlic Bread ● 59

DESSERTS ● 60

Strawberries and Yogurt with Chocolate Cake ● spring ● 60 Rhubarb Sauce ● spring ● 60 Rhubarb Crisp ● spring ● 61

Rhubarb Muffins ● spring ● 62 Beet Cake with Cream Cheese Frosting ● spring, summer, fall ● 63

Zucchini Cookies ● summer ● 64 Apple Bars with Lemon Glaze ● fall ● 65

Apple Crisp ● fall ● 66 Lots-of-Apples Cake ● fall ● 67

Chocolate Apple Muffins ● fall ● 68 Apple Oatmeal Cookies ● fall ● 69

Pumpkin Oatmeal Cookies ● fall, winter ● 70 Spiced Squash Angel Food Cake ● fall, winter ● 71

Spiced Squash Bread ● fall, winter ● 72

Grapefruit Yogurt Cake ● winter ● 73 Winter Fruit Salad ● winter ● 74

Simple and Delicious Chocolate Cake ● any time ● 75 Yogurt Pound Cake ● any time ● 76

Bread Pudding ● any time ● 77 Rice Pudding ● any time ● 77

BASICS ● 78

Chicken Stock ● 78 Vegetable Stock ● 78

Roasted Red Peppers ● summer, fall ● 79 Canning Recipe: Marinated Red Peppers ● summer, fall ● 79

Roasted Squash Puree ● fall, winter ● 80 Toasted Squash Seeds ● fall, winter ● 80

GUIDES ● 81

Dry Bean Cooking Guide ● 81 Whole Grain Guide ● 83 Vinaigrette Guide ● 85

Hard Boiled Egg Guide ● 87 Herb Preservation Tips ● 88

SOUPS

GREEN GARLIC AND POTATO SOUP ● spring This soup is a springtime variation on the Roasted Garlic and Potato Soup (p. 12). Green garlic is baby garlic that hasn’t formed a head yet. If you pick it young, it is tender enough to eat the greens, which have a mild garlic flavor. If your garlic comes up too close together in the garden and you need to thin it, this is a perfect use for the garlic you pull out.

• 1 tablespoon olive, vegetable, or canola oil • 1 onion, sliced • 8 stalks green garlic, chopped (trim off the roots, then use the

whole thing) • 5 large starchy potatoes, peeled and cut into 1/2” cubes • 6 cups (or more) water, or chicken or vegetable stock (p. 78) • Salt to taste (amount will depend on whether you used water or a

salty chicken or vegetable stock) • 1 cup milk or half-and-half (optional – see notes below)

Heat the oil in a large pot. Add the onions and garlic and cook until tender, about 6-8 minutes. Add cubed potatoes and water or stock. If using water, add about 1/2 teaspoon salt. Bring to a boil, then reduce heat to a simmer and cook until potatoes are tender, about 10-15 minutes. Remove from heat and blend with an immersion blender (or transfer to a blender or food processor in batches to blend). Or, if you prefer a chunky texture, you can leave the soup as it is. Add milk (if desired for blended soup – omit for chunk soup), then add more water or stock to reach desired consistency if needed. Add salt to taste. Serves 8.

PAPPA AL POMODORO (TOMATO AND BREAD SOUP) ● summer ● Adapted from Zuppe, Soups from the kitchen of the

American Academy in Rome This Italian tomato and bread soup is a perfect way to use stale bread and tomatoes that are beginning to get a little soft - combined, these older ingredients turn delicious again.

• 1 lb bread - the staler, the better • 4 lbs tomatoes - overripe is fine • 6 tablespoons olive oil, divided use • 2 onions, finely chopped • 3 cloves garlic, finely chopped • 1 1/2 cups basil leaves, loosely packed, then roughly chopped • salt • 6 cups chicken or vegetable stock (p. 78), or water • grated or shredded parmesan cheese (not from a can)

Remove tough crusts from the bread and cut into 1 inch cubes. If the bread isn’t stale yet, leave the cubes out for up to 24 hours to get hard. Bring a large pot of water to a boil. In the meantime, prepare a large bowl of ice water. To peel the tomatoes, drop half of them into boiling water for 1 minute (the skin will begin to pop open), and then transfer to ice water. Repeat with the rest of the tomatoes. Allow to cool for a few minutes, then peel. Chop into 1-inch pieces. In a large pot, heat 3 tablespoons oil. Add onions and garlic and cook on medium heat for about 5 minutes. Add basil and cook for 5 minutes more, until onions are translucent but not browned. Add tomatoes and cook over medium-high heat for 10 minutes. Then add chicken stock, bring to a boil, and reduce heat to a simmer. Simmer 30 minutes. Add bread to the soup and then turn off the heat. Allow to sit for 20-30 minutes for the bread to absorb the liquid. Taste and add salt if needed. Add the remaining 3 tablespoons oil and stir to mush up the bread and combine everything. Reheat if desired. Serve, sprinkling each portion with parmesan cheese. Serves 6.

SWEET CORN SOUP ● summer This soup has the pure taste of summer sweet corn. You can make it during the summer and freeze it in individual portions for a little taste of summer whenever you want. You could also use frozen corn in this recipe, either from the store or put up from the summer.

• 6 ears sweet corn, husks and silk removed, cleaned OR 3 1/2 cups frozen corn

• Water • 2 tablespoons butter • 1 onion, roughly chopped • 1 carrot, roughly chopped • 1 stalk celery, roughly chopped • 1/2 cup milk • Salt • Black pepper

Use a knife to slice the corn kernels off the cobs. Save the kernels for later use. Place the cobs in a pot with just enough water to cover them. Bring to a boil, then reduce heat to a simmer while you prepare the rest of the soup. (If using frozen corn, skip this step.) In a large pot over medium heat, melt the butter. Add the onion and cook until translucent, about 5-6 minutes. Add carrot and celery and cook until tender, about 5-7 minutes more. Add the corn kernels and stir. Turn off the heat from the simmering cobs. Leaving the cobs in the pot, pour the water over the corn and vegetable mixture until corn is just covered. (If using frozen corn, just use regular water.) Bring to a boil, then reduce heat and cook until corn is tender, about 6-8 minutes. If desired, you can leave the soup chunky. For a smooth texture, puree either using an immersion blender, or in batches in a food processor or blender (be careful blending hot liquids - they can splash painfully). If desired, pass pureed soup through a sieve, pressing liquid out with a spatula, to remove any tough kernel pieces. Add milk, then add salt and pepper to taste. The salt should make the flavors brighter. If it tastes salty, you’ve gone too far. Serves 4.

ROASTED SQUASH or PUMPKIN SOUP ● fall, winter Once you roast the squash, this vitamins-A-and-C-rich soup comes together quickly. Squash can be roasted in advance and kept in the fridge, or frozen for longer storage (see p. 80 for more instructions).

• 1 butternut squash (or any winter squash including pumpkin, or canned pumpkin), about 3 lbs

• 1 tablespoon vegetable oil • 1 small onion, chopped • 5 cups water (you may need a little more or less – see below) • salt and pepper to taste • 1/2 cup milk, half and half, or cream (optional)

Preheat the oven to 375. Cut the squash in half the long way and scoop out the seeds and accompanying stringiness with a spoon (you can clean off the seeds and toast them, if you want – see recipe p. 80). Place the squash cut-side down on a foil-lined baking sheet and bake until a knife can slide in with almost no resistance, about 1 hour. When the squash has cooled enough to handle, scoop the soft flesh away from the skin and throw the skin away. (This step can be done in advance – keep the roasted squash in the fridge for up to a week until you’re ready to use it.) Heat the oil in a pot and add the onions. Cook until translucent, about 7-10 minutes. Add the squash, then add water to cover the squash by an inch or two in the pot. It’s better to add too little water than too much – you can always thin it out later if it’s too thick. Bring to a boil, then reduce to a simmer. Simmer for 10 minutes (if using canned pumpkin, simmer for 20 minutes). At this point, you can blend the soup in a blender or food processor or with an immersion blender, but you don’t have to. Add water if the soup is too thick. If you want, you can add a splash of milk, cream, or half and half once the soup is done. It’s not necessary – it just makes the soup a little richer and creamier. Taste and adjust salt and pepper as need. Serves 6-8. Variation - Not-Roasted Squash Soup: Instead of roasting the squash, peel it with a knife (see instructions for butternut squash p. 18), remove seeds, and chop squash into thin, small pieces. Cook onions as directed, then add raw squash and water to cover. Simmer until squash is completely tender, about 20 minutes, and continue with blending and adding milk as directed (in this version, blending is not optional).

WHITE BEAN, SAUSAGE, and GREENS SOUP ● fall, any time

This soup is hearty and satisfying. Combine with a piece of bread to make a complete, flavorful, nutritious (beans have lots of low-fat protein, and leafy greens are full of vitamins A and C, calcium, and iron), and inexpensive meal. For more information on cooking beans, see the dry bean guide on p. 81.

• 2 teaspoons canola, vegetable, or olive oil, divided • 1/2 pound Italian sausage, or other sausage, sliced into 1/3” thick rounds • 1 onion, roughly chopped • 2 cloves garlic, chopped • 6 cups chicken or vegetable stock (p. 78) • 1 can white beans, 1 1/2 cups cooked white beans, or 1/2 lb dry white

beans, soaked 8-24 hours or quick-soaked (see guide p. 81) • optional additions: 1 bay leaf, 1 tablespoon chopped fresh rosemary (or

1 teaspoon dried) • 10 ounces fresh/ frozen greens (spinach, kale, chard, beet greens, etc) • salt and pepper, to taste

Stovetop instructions (for canned or cooked beans): In a large pot, heat 1 teaspoon oil. When hot, add sliced sausage and brown on both sides. Remove cooked sausage to a plate and return pot to the stove. Heat remaining teaspoon oil. Add chopped onion and cook over medium heat until beginning to brown, 7-9 minutes. Add garlic and cook 1 minute longer. Add stock to the pot, scraping to release any browned bits on the bottom of the pot. Return the sausage to the pot, then add beans (and bay leaf and rosemary, if desired). Bring to a boil, then reduce to a simmer and cook for about 20 minutes. Add greens and cook 5-20 minutes more, until greens are fully cooked and tender (time will depend on type of greens and whether they are fresh or frozen – taste them to know when they are done). Add salt and pepper to taste, then serve. Slow cooker instructions (for soaked dry beans): In a large skillet, heat 1 teaspoon oil. When hot, add sliced sausage and brown on both sides. Remove cooked sausage to the slow cooker and return skillet to the stove. Heat remaining teaspoon oil. Add chopped onion and cook over medium heat until beginning to brown, 7-9 minutes. Add garlic and cook 1 minute longer. Remove garlic and onion to the slow cooker. Return the skillet to the stove. Add 1 cup of the stock and heat, scraping to release any browned bits on the bottom of the pan. Pour stock with browned bits into slow cooker. To the slow cooker, add remaining stock and drained soaked beans (and bay leaf and rosemary, if desired). Cook on low for 8 hours, then add greens and cook for another 30-45 minutes, until greens are fully cooked and tender (time will depend on type of greens and whether they are fresh or frozen – taste them to know when they are done). Add salt and pepper to taste, then serve. Yield: 5-6 servings

SOUTHWEST SWEET POTATO and BEAN SOUP ● fall, winter, any time

This is quick and easy to make with canned beans, or you can cook dry beans ahead of time (p. 81). With low-fat, high-protein beans and sweet potato full of vitamins A and C and fiber, this is a filling and nourishing soup. The garnishes of cilantro, yogurt/sour cream, and lime juice are tasty, but the soup is also good without them.

• 2 teaspoons vegetable, canola, or olive oil • 1 onion, roughly chopped • 2 cloves garlic, minced • 1 teaspoon ground cumin • 1 teaspoon ground coriander • 1/2 chipotle pepper from can of chipotles in adobo, finely chopped

(or substitute 1/4 teaspoon cayenne pepper) • 2 large sweet potatoes, washed, chopped into bite-sized pieces • 1 can beans or 1 1/2 cups cooked beans (see p. 81), any variety • 6 cups chicken or vegetable stock (p. 78), bean cooking liquid (p.

82), or water • salt • 1/4 cup chopped cilantro (optional) • 1/4 cup plain yogurt or sour cream (optional) • 1 tablespoon lime juice (optional)

Heat oil in a large pot. Add onion and cook until translucent, 6-8 minutes. Add garlic and cook for 30 seconds, then add cumin and coriander and cook 1 minute more. Add chipotle pepper, chopped sweet potato, beans, and stock/water. Bring to a boil, then reduce heat to a simmer. Cook until sweet potatoes are tender, about 15 minutes. Taste and add salt if needed (if you used chicken stock, you may not need any, but if you used water, you will need to add some). Top each serving of soup with a sprinkle of cilantro, a small dollop of yogurt or sour cream, and 1/2 teaspoon lime juice (if using). Yield: 6 servings

ROASTED GARLIC AND POTATO SOUP ● any time Potatoes and garlic are fairly easy to grow and easy to store. This soup is also quite easy to make. Even better, potatoes are rich in potassium, vitamin C, vitamin B6, fiber, and more. You can make a springtime variation of this soup as well: Green Garlic and Potato Soup (p. 6).

• 2 heads plus 2 cloves garlic, divided • Salt • 2 tablespoons olive or vegetable oil, divided • 2 onions, sliced • 5 large starchy potatoes, peeled and cut into 1” cubes • 6 cups (or more) water, or chicken or vegetable stock (p. 78) • 2 ounces parmesan or grana padano cheese • 1 cup milk or half-and-half • 1 small bunch green onions or chives, chopped

Preheat oven to 350º. Cut the tops off the two whole heads of garlic, exposing the cloves. Place heads in a baking dish, drizzle with 1 tablespoon oil and a pinch of salt, and cover with foil. Roast until tender when cloves are pierced with a knife, 45-60 minutes. Squeeze cloves out of papery exterior. (Can be done in advance – refrigerate until ready to use.) Heat the remaining tablespoon oil in a large pot. Add the onions and a pinch of salt and cook until translucent. While onions are cooking, finely chop remaining 2 cloves garlic. Add garlic to onions and cook until fragrant. Add roasted garlic cloves, cubed potatoes, a 1-ounce chunk of the cheese, and water or stock. Bring to a boil, then reduce heat to a simmer and cook until potatoes are tender, about 15 minutes. Remove from heat and blend with an immersion blender (or transfer to a blender or food processor in batches to blend). Add milk, then add more water or stock to reach desired consistency if needed. Add salt to taste. Top with chopped green onions or chives and remaining cheese, grated. Serves 8.

MUSHROOM BARLEY SOUP ● any time This soup is hearty and filling. If you leave leftovers, the barley will continue to absorb liquid as it sits, so there will not be nearly as much liquid when you come back to eat it. Add more stock or water, or enjoy the leftovers as a less soupy meal.

• 1/2 ounce dried mushrooms (optional) • 1 cup boiling water (optional) • 2 tablespoons vegetable or canola oil, divided • 8 ounces white mushrooms, sliced • 2 carrots, sliced • 1 onion, chopped • 1 cup pearled barley • 6 cups beef, chicken, or vegetable stock (p.78), or water • salt • pepper

If using dried mushrooms: In a small, heatproof bowl, pour boiling water over dried mushrooms. Allow to steep for 45 minutes. Remove and roughly chop mushrooms. Strain liquid through a coffee filter or paper towel to remove any dirt and reserve the liquid. In a large pot, heat one tablespoon of oil over medium heat. When hot, add sliced mushrooms. Cook, stirring occasionally, until mushrooms have released all their water and are browned. Remove mushrooms to a bowl and reserve. Heat remaining tablespoon of oil in the same pot. Add onions and carrots. Cook, stirring, until onions are translucent and carrots are tender. Add barley and cook 2-3 minutes more, until barley is slightly browned and smells toasted. Do not allow to burn. Add stock, broth, or water. Add cooked mushrooms, soaked mushroom (if using), and soaking liquid. Bring to a boil, then reduce heat to a simmer and cook until barley is tender, about 30 minutes. Add salt and pepper to taste. Yield: 6 servings

MINESTRONE SOUP ● any time Minestrone is a filling Italian meal-of-a-soup that is always adapted to include whatever is on hand. This version is simple and easy to make, and if you have a slow-cooker, it can cook all day while you’re out, or overnight. Soaking the beans requires some advance planning, but you can also use canned beans and cook the soup for less time. For more information on cooking beans, see the dry bean guide (p. 81).

• 1/2 lb dry beans, any variety or a mix (can substitute 1 can of beans – see notes in recipe)

• 1 tablespoon vegetable, canola, or olive oil • 1 onion, roughly chopped • 2 carrots, roughly chopped • 2 cloves garlic, minced • 2 teaspoons fresh or 1/2 teaspoon dried rosemary (optional) • 4 cups chicken or vegetable stock (p. 78) or water • 1 can diced tomatoes • 4 oz (1/4 box) dry pasta, any small shape • salt • black pepper

Soak the dry beans in lots of water (cover by at least 4 inches) for 8-12 hours. You can also quick-soak them: place dry beans in a pot with water to cover by 4 inches, bring to a boil for 1 minute, turn off heat, and allow to sit for 1 hour. In a large soup pot (if you won’t be using a slow cooker) or a skillet, heat the oil. Add the chopped onion and carrots and cook on medium heat until the vegetables are just beginning to brown. Add the garlic (and rosemary, if using) and cook 1 minute more. Stovetop instructions: Add the soaked beans, stock or water, and tomatoes. Bring to a boil, then reduce heat to a simmer and cook until beans are tender, 1-2 hours. (Note: if using canned beans, simmer only 15-20 minutes.) Add the pasta and cook for 10-15 minutes more, until pasta is tender. Add salt and pepper to taste and serve. Slow cooker instructions: Transfer the cooked vegetables to the slow cooker. Add the soaked beans, stock or water, and tomatoes and cook on low for 8 hours or high for 4-6 hours, until beans are tender. (Note: if using canned beans, cook only 2-3 hours on low or 1-2 hours on high). Add the pasta and cook for 30 minutes more, until pasta is tender. Add salt and pepper to taste and serve. Yield: 6 generous servings

SALADS

GREEN SALAD with RADISHES and ALMONDS ● spring This simple salad is perfect for the beginning of spring, when salad greens and radishes are some of the first crops to come up in the garden. The dressing is a very simple vinaigrette using lemon juice.

• 1/4 cup slivered almonds (or substitute with other nuts of your choice)

• 1/4 cup olive oil, if available, or use vegetable or canola • 1 lemon: grate 1/2 teaspoon of zest (peel) and squeeze 2

tablespoons juice (or, you can substitute red wine vinegar, white wine vinegar, or cider vinegar)

• 1/4 teaspoon salt • 1/4 teaspoon pepper • 1 pound lettuce or spring greens, any variety, washed, dried,

and torn into bite-sized pieces • 8 radishes, thinly sliced

If you have time, toast the almonds: preheat oven to 350. Spread almonds on a baking sheet and bake for about 4-6 minutes, until golden brown and fragrant. They can go from golden to burnt to a bitter crisp quickly, so keep an eye on them. If you don’t get a chance to toast the almonds, they’re still good raw. In a small bowl, mix together oil, lemon juice and zest, salt, and pepper. In a large bowl, combine lettuce, radishes, and almonds. Pour dressing over and toss to combine. Serves 8 as a side dish.

SPRING SALAD with VINAIGRETTE ● spring This salad uses the earliest spring vegetables that are easy to grow in your own garden: lettuce, turnips, radishes, and scallions. This salad is very light and bright-tasting, perfect for spring. Vinaigrette Dressing:

• 2 tablespoons lemon juice or white wine vinegar, or 1 tablespoon of each

• 1 clove garlic, chopped • 1 large pinch salt • black pepper, to taste • 3 tablespoons olive, vegetable, or canola oil

Salad:

• 8 oz lettuce or other salad greens, washed and dried • 4 radishes, thinly sliced • 2 turnips, thinly sliced • 1 bunch scallions, sliced (about 1/2 cup) • 1/2 cup parsley leaves (optional) • 3 oz feta cheese (optional)

Make dressing: use a whisk or fork to mix together lemon juice/vinegar, garlic, salt, and pepper. Add oil and mix thoroughly. This will separate out as it sits because oil and vinegar do not like to mix. You can whisk or shake it again before you use it. Toss salad: Combine lettuce, radishes, turnips, scallions, parsley (if using) and feta (if using) in a large bowl. Add dressing and toss to combine. Serves 6.

SPINACH and WILD LAMBSQUARTER SALAD ● spring Lambsquarter is a common weed that is also known as wild spinach, and like spinach, it’s high in vitamins A and C, calcium, and iron. Its leaves are notched, and they look like they have a white, almost powdery coating. Lambsquarter can be eaten raw in salads, or cooked like other greens. In this salad, it’s mixed with spinach for a milder introduction to a new green. Along with chickpeas and feta cheese, this salad makes a hearty side dish or lunch.

• 4 ounces lambsquarter, washed and dried • 4 ounces spinach, washed and dried (if not prewashed and

packaged) • 1 15-ounce can chickpeas, drained OR 1 cup cooked chickpeas

(see bean cooking guide p. 76) • 1 bunch scallions, sliced into 1/4-inch slices • 3 ounces feta cheese • 1 1/2 tablespoons lemon juice or white wine vinegar • 3 tablespoons olive oil, if available (or use vegetable or canola oil) • large pinch salt • black pepper, to taste

Combine lambsquarter, spinach, chickpeas, scallions, and cheese in a large bowl. In a small bowl, prepare dressing by mixing lemon juice or vinegar, oil, salt, and pepper. Pour over salad in large bowl. Toss to coat evenly with dressing. Serve immediately. Serves 6-8.

KOHLRABI SLAW ● spring

Kohlrabi is a very strange vegetable. It looks like an alien, its name means “cabbage-turnip,” and it tastes like broccoli stems. The bulb can be eaten raw or cooked, and it is very low in calories but high in vitamin C and fiber. It’s important to peel kohlrabi before you use it – the skin and the layer underneath are stringy and tough.

• 2 kohlrabi bulbs • 1/4 cup herbs (basil, mint, parsley, dill, or another favorite – you

can also use a combination) • 1 tablespoon lemon juice • 2 tablespoons canola, vegetable, or olive oil • 1/8 teaspoon salt • 1/8 teaspoon black pepper

Peel the kohlrabi using a paring knife. Then, use a grater or matchstick slicer to shred kohlrabi for slaw. Roughly chop the herbs and add them to the kohlrabi in a large bowl. In a small bowl, whisk together the lemon juice, oil, salt, and pepper to make a vinaigrette. Pour over the kohlrabi and herbs and toss to coat. Serves 4-6 as a side dish.

KOHLRABI GREENS SALAD ● spring

Kohlrabi greens are also edible. They are a little tough, but they can be eaten raw as long as you slice them thinly and let them tenderize in dressing.

• Greens from 2 kohlrabi bulbs • 2 tablespoons vinaigrette-type salad dressing of your choice (see the

vinaigrette guide on p. 80 for instructions) • 2 tablespoons crumbled feta cheese, or other cheese of your choice • salt, to taste

Wash and dry the kohlrabi greens. Strip the leaves off the stems and either discard the stems or save them to cook separately. Stack the several leaves on top of each other. Roll into a cigar shape, then slice across the roll in 1/3” strips to make thin ribbons. Repeat this with all leaves, and place the ribbons into a large bowl. Pour the salad dressing over the greens and toss to coat. Allow to sit for at least 1 hour, or in the fridge up to 2 days. Add cheese, toss, taste, and add salt if needed, and serve. Serves 4 as a side dish.

CARROT AND RADISH SLAW with MINT and LIME ● spring

This salad uses fresh spring radishes, and it has a refreshing, bright flavor. This makes a good side dish to pair with heavier main courses to work in some fresh vegetables.

• 1 pound carrots, shredded with a grater or matchstick slicer • 10 radishes, shredded with a grater or matchstick slicer • 1 small bunch mint, chopped to yield about 1/3 cup • Juice of 2 limes (about 3 tablespoons) • 3 tablespoons canola or vegetable oil • 1/4 teaspoon salt • black pepper to taste

Combine carrots, radishes, and mint in a bowl. In a separate small bowl, mix together lime juice, oil, salt and pepper. Pour over vegetables and toss to combine. Serves 6 as a side dish.

GREEN BEAN, PEPPER, and RED ONION SALAD ● summer

This colorful salad is perfect for mid to late summer, when green beans, bell peppers, red onions, and herbs are all in season. Preparing it takes several different steps, but the result is worth it. Or, if you like raw green beans, skip a cooking step and add them to the salad raw.

• 1/2 medium red onion • 1/4 cup red wine vinegar or white wine vinegar • 2 tablespoons chopped fresh oregano or marjoram (or use 2

teaspoons dried oregano or marjoram) • large pinch salt • 1 lb green beans • 2 sweet bell peppers – red, yellow, or orange • 2 tablespoons olive oil • additional salt and black pepper to taste

Thinly slice the red onion. Place in a small bowl with the vinegar, chopped herbs, and pinch of salt. Allow to sit for at least 30 minutes while you make the rest of the salad. Pinch the stem ends off the green beans. Bring a pot of salted water to a boil. Add green beans and cook for 4-6 minutes, until just tender. Drain beans and allow to cool. Thinly slice the peppers. In a large bowl, combine peppers, cooked beans, and onions (leave the vinegar behind in the bowl). In a small bowl, combine half the vinegar from the onions (discard what remains or use in another vinaigrette) and olive oil. Pour over vegetables and toss to coat. Add black pepper and additional salt to taste. Serve room temperature or chilled. Serves 6-8.

TOMATO, CUCUMBER, and BASIL SALAD ● summer This salad goes from picking in the garden to eating at the table in under 10 minutes. Best of all, it has the fresh, bright taste of summer.

• 2 medium cucumbers • 3 medium tomatoes • 2 tablespoons extra virgin olive oil • 1/4 cup loosely packed basil leaves • 1 tablespoon red wine vinegar • Large pinch salt, more to taste

Chop cucumbers and tomatoes into bite sized pieces and combine in a large bowl. Use your hands to tear the basil into the bowl – each leaf should end up in 2-3 pieces. Add oil, vinegar, and salt. Toss to coat. Taste and add more salt if desired. Serves 4-6.

ZUCCHINI RIBBON SALAD ● summer

In this very simple recipe, raw zucchini becomes a simple salad with a bright, fresh dressing. It’s an easy, tasty way to use a bumper crop of zucchini in your garden.

• 1 large zucchini • 1 tablespoon lemon juice (fresh, if possible) • 2 tablespoons olive oil • 1/8 teaspoon salt • black pepper, to taste • 2 tablespoons roughly chopped parsley • 2 tablespoons chopped toasted almonds or walnuts (optional) • 2 tablespoons freshly grated parmesan cheese (optional) • 1/2 cup halved cherry tomatoes (optional)

Using a slicer, matchstick shredder, or vegetable peeler, go down the zucchini lengthwise to make long, thin ribbons. Place in a bowl. Prepare the dressing: in a small bowl, whisk together lemon juice, olive oil, salt, and black pepper. Pour over zucchini, add chopped parsley, and toss to combine. Top with nuts, cheese, and tomatoes (if using). Taste, and add more salt and pepper if desired. Serve. Serves 4-6 as a side dish.

CABBAGE, APPLE, RED ONION, and CARROT SLAW ● fall

This slaw very different from the mayonnaise-heavy kind of coleslaw – it’s bright-tasting and light. It’s easiest to make if you have a slicer that cuts matchsticks. If you don’t, grate the carrots and apples on a grater.

• 1/2 red onion (save the rest for something else) • 1/2 cup apple cider vinegar • 1/2 teaspoon salt • 1/2 large head cabbage (save the rest for something else) • 2 small, firm apples • 4 carrots • 2-3 tablespoons sugar (depending on how sweet you like) • 1 1/2 tablespoons mustard (preferably Dijon, but any kind will

work) • black pepper

Slice the red onion very thinly. Place in a small bowl, then add vinegar and a pinch of salt. Set aside while you prepare the rest of the slaw. Slice the cabbage into thin strips. Using a matchstick slicer or a larger grater, slice or grate the apples and carrots. In a large bowl, toss together the cabbage, apples, and carrots. Remove the onions from the vinegar and add them to the bowl. To the remaining vinegar that had onions in it, add sugar and mustard. Whisk together, then add salt and pepper to taste. Pour dressing over vegetables and toss to combine. Taste, and add salt and pepper as needed. Serves 8-12. VARIATION – Creamy Slaw: For a heavier, creamy slaw, add 2 tablespoons mayonnaise to the dressing along with sugar and mustard. (You can make this change to the variations below, too.) VARIATION – Kale and Cabbage Slaw: Reduce cabbage to 1/4 head and add 6 leaves kale, stripped from stems and cut into thin ribbons (roll all the leaves into a cigar shape, then slice across to make ribbons). VARIATION – Summer Slaw: Instead of cider vinegar, use white wine vinegar. Instead of apples, use thinly sliced red, orange, or yellow bell peppers.

KALE SALAD with BUTTERNUT SQUASH ● fall

This salad is made with very late-harvest ingredients. Kale, which is highly nutritious with vitamins A and C, calcium, iron, fiber, and more, can survive long into the winter, and late-fall squash can be stored all winter long. There are many kinds of kale, and all of them work well in this recipe (other greens like spinach or swiss chard also work). Since butternut squash has smooth skin and is easy to peel, it is a good choice for this recipe. The whole recipe comes together in less than 40 minutes, but you only have to work for 20 of them.

• 1 small butternut squash • 3 tablespoons and 1 teaspoon vegetable oil, divided between

squash and dressing • 3 pinches salt, divided between squash, seeds, and dressing • 1/4 teaspoon cinnamon (optional) • Pinch hot red pepper (optional) • 2 bunches kale (any variety, or other leafy green such as spinach

or swiss chard) • 1 teaspoon mustard (Dijon is best, but any kind will work) • 1 teaspoon sugar (brown or white, or you can use honey) • 1 1/2 tablespoons apple cider vinegar • Black pepper

Preheat the oven to 350. 1) Roast the butternut squash:

• Cut the squash between the rounded portion and the straight portion, then cut the rounded section in half.

• Use your fingers to take the seeds out of the squash, and set the seeds aside in a small bowl.

• Using a spoon, scoop out the stringy part that was around the seeds and throw it away.

• Peel the skin off the squash using a vegetable peeler or a knife. • Cut the squash into 3/4 inch cubes. • Put the squash in a bowl and add 1 tablespoon of oil and 1 large

pinch of salt. Toss it with a spoon or your hands to get it evenly coated.

• Place the squash on a cookie sheet and bake for about 25-30 minutes, until a knife or fork slides in with almost no resistance.

2) Roast the seeds:

• To the bowl with the seeds, add 1 teaspoon oil, and 1 pinch of salt, plus cinnamon, and hot red pepper (if using). Mix together.

• Spread the seeds on a foil-lined cookie sheet (they can stick) and bake for about 30 minutes, until the seeds are crisp and golden brown.

3) Prepare the kale:

• Wash the kale with cold water and shake it out or blot with a towel to dry it.

• If the kale has big, thick stems, strip the leaves off by holding the bottom of the stem firmly in one hand and using the other hand to strip off the leaves, running it from the bottom to the top of the stem. Discard the stems or save them to cook later.

• Pile all the kale leaves on top of each other on a cutting board. With a large knife, slice the kale into ribbons about 1/3 inch wide.

• Put the kale into a large salad bowl. 4) Make the dressing:

• In a small bowl, mix together the mustard, cider vinegar, sugar, 1 pinch of salt, and a few grinds of black pepper.

• Add the remaining 2 tablespoons of oil and mix well • Pour the dressing over the kale and toss to coat. Set aside until

the squash and seeds are done. 5) Put everything together:

• When the squash and seeds are done, add them to the bowl with the kale (can be added warm, or allow to cool if desired).

• Toss everything together and serve. Yield: 6-8 servings

GREEN SALAD with ROASTED SWEET POTATOES

● spring, fall, any time This salad is full of contrasting textures and flavors – the result is like no boring salad you’ve ever had before. Roasted sweet potatoes aren’t just delicious – they’re also full of vitamins and fiber. Tortilla crisps (optional):

• 1 large flour tortilla (whole wheat if available) • 1/2 teaspoon vegetable, canola, or olive oil • large pinch salt • 1/4 teaspoon mild chili powder

Salad: • 1 sweet potato, cut into bite-sized cubes • 1 teaspoon vegetable, canola, or olive oil • large pinch salt • 1 head lettuce, any variety (washed, dried, and chopped/torn into

bite-sized pieces), or 5-7 oz leaf or pre-packaged cut lettuce • 1/4 cup cilantro leaves • 3 scallions/green onions, green parts thinly sliced (reserve white

parts for another use) Dressing:

• 1 clove garlic • large pinch salt • 1/4 cup plain yogurt (or substitute low-fat sour cream if plain

yogurt is unavailable, or omit and make changes noted below – do not use vanilla yogurt)

• 2 teaspoons lemon or lime juice (increase to 4 teaspoons if omitting yogurt)

• 1/2 teaspoon mild chili powder • 2 teaspoons vegetable, canola, or olive oil (increase to 2

tablespoons if omitting yogurt)

Tortilla crisps (optional): Preheat oven to 375 degrees. Rub oil in a thin layer on the tortilla, then sprinkle with salt and chili powder. Bake until crisp and golden, Toss all ingredients in a bowl, then spread pieces on a baking sheet. Bake for 10-15 minutes, until crisp. Allow to cool. Salad: Preheat oven to 375 degrees. Toss sweet potato pieces, oil, and salt in a bowl. Spread on baking sheet and cook for 15-20 minutes, until sweet potatoes are soft and cooked through (there should be no resistance if you poke them with a knife or fork). Allow to cool. While sweet potatoes are roasting, prepare the rest of the salad. Combine lettuce, cilantro leaves, and sliced scallions in a bowl. Dressing: Finely mince the garlic. Add a large pinch of salt to the garlic on the cutting board and continue to mince, then use the side of your knife to grind the salted garlic into a paste. Get it as smooth as you can, but don’t worry if there are still some larger pieces. Scrape the garlic paste into a small bowl. Add yogurt, lemon juice, and chili powder and mix well with a fork. Add oil and mix well. Assembly: Toss salad with dressing and tortilla pieces (if using) and serve. Yield: 4 servings.

POTATO SALAD with GREEN BEANS

● summer, any time

This light, vinaigrette-dressed potato salad is perfect to use nutrient-rich produce from your garden or farmers market at any time of year. Try replacing the green beans with other vegetables to change your salad with the seasons. In the winter, frozen vegetables work well.

• 2 pounds potatoes, washed, cut into bite-sized pieces • salt • 1 small red onion • 1/3 cup white wine vinegar, red wine vinegar, or lemon juice • 1 pound fresh or frozen green beans (or other seasonal

vegetable) • 1 tablespoon Dijon or yellow mustard • black pepper, to taste • 1/2 cup vegetable, canola, or olive oil

Preparing the vegetables: Bring potatoes to a boil in salted water and cook until almost tender, about 5-8 minutes. Add beans and continue to cook until potatoes and beans are tender, about 1-2 minutes. Drain and allow to cool. While potatoes are cooking, thinly slice or chop the red onion. Combine onion, vinegar or lemon juice (onion should be fully under the vinegar), and a pinch of salt in a small bowl. Allow to sit at least 20 minutes. Assembling the salad: Remove the onions from the vinegar or lemon juice and add them to the potatoes and beans in a large bowl. To the remaining liquid from the onions, mix in the mustard, 2 large pinches salt, and black pepper. Add the oil and mix to make a vinaigrette. Add about half of the vinaigrette dressing to the potato mixture and toss to coat. Reserve the remaining dressing for another use (it works well as salad dressing). Taste potato salad and add more salt if needed. Toss and serve. Serves 8-10 as a side dish, plus extra dressing.

HEARTY BEAN, EGG, and PEPPER SALAD ● summer, any time

This salad is a meal in itself – with lots of healthy protein from the eggs and beans along with the vegetables, it’s a great lunch or dinner. All the components of the salad can be made in advance. Dressing:

• 1/3 cup plain yogurt (NOT vanilla) • 1 tablespoon vegetable, canola, or olive oil • 2 teaspoons red wine vinegar • 1/4 teaspoon salt • 1/8 teaspoon black pepper • 1 teaspoon dried or 2 tablespoons fresh chopped oregano

Salad:

• 10-14 ounces lettuce, any variety, washed and dried • 1 cup cooked beans, any variety (see bean-cooking guide on p.

76 for instructions, or use canned) • 4 eggs, hard-boiled (see egg guide p. 87) and chopped • 2 sweet bell peppers, chopped

o OR 2 sweet bell peppers, roasted, peeled, and chopped (see roasted pepper instructions on p. 79)

o OR 2 roasted sweet peppers from a jar, chopped o OR 2 of your own home-canned roasted peppers,

chopped (see canned roasted pepper recipe, p. 79) Dressing: Whisk all ingredients together in a small bowl. Set aside. Salad: In a large bowl, combine lettuce, beans, chopped hard boiled eggs, and chopped red peppers. Add dressing and toss to coat. Taste and add additional salt and pepper, if needed. Serve immediately. Serves 6-8 as a side dish, 3-4 as a main course.

MAIN DISHES

PASTA SALAD WITH ROASTED WINTER VEGETABLES ● fall, winter

Pasta salads can incorporate any seasonal vegetables (feel free to experiment with different combinations of vegetables here), and they don’t have to be drenched in mayonnaise – a little bit in a flavorful dressing goes a long way. This salad comes together very quickly once the prep work cutting and roasting the vegetables is done.

• 2 medium sweet potatoes • 1 small head cauliflower • 1 small head broccoli • 2 parsnips • 4 teaspoons plus 1 tablespoon olive or vegetable oil, divided • Salt • 1 pound pasta, small shape • 1/3 cup mayonnaise • 2 tablespoons Dijon mustard • 1 tablespoon cider vinegar • 1 tablespoon minced rosemary (or 1 teaspoon dried) • 1/2 tablespoon minced sage (or 1/2 teaspoon dried) • Black pepper

Preheat oven to 400º. Cut each vegetable into 1/2” rough cubes and put into separate bowls. Add one teaspoon oil and a pinch of salt to each. Spread each vegetable on a separate baking sheet and roast until tender, 20-30 minutes. (Can be made in advance – refrigerate until ready to use.) Bring a large pot of salted water to a boil. Cook pasta as directed, then drain and rinse with cold water. While pasta is cooking, whisk together mayonnaise, mustard, remaining 1 tablespoon oil, cider vinegar, and herbs to make a dressing. Stir together cooked pasta, roasted vegetables, and dressing. Add more salt and black pepper to taste. Serves 10-12 as a side dish or meal component, or 6-8 as a main course

CREAMY PASTA with ASPARAGUS ● spring, any time Total time to make this recipe: only what it takes to boil the water, make the pasta, and stir. You can use whatever fresh seasonal (or frozen) vegetables are available in this recipe. Asparagus is great, but so are peas, green beans, zucchini, spinach, or anything else you have. Boiling times vary for different vegetables, so you may need to add them earlier or later. Zucchini and spinach can go in raw with the hot pasta.

• Salt • 1 pound pasta, medium-sized shape like rotini, penne, or shells • 1 pound asparagus (or substitute – see note above) • 5 oz cream cheese (or use 1/3-less-fat cream cheese [called

Neufchatel cheese] or goat cheese, if available) • 1/4 cup shredded parmesan cheese • 2 tablespoons olive oil (you can substitute melted butter) • 1 lemon, zest (grated peel, yellow only – no white part, which is

bitter) and 1 tablespoon juice • 2 teaspoons chopped fresh basil, dill, or tarragon • 1/2 teaspoon black pepper, preferably freshly ground

Set a large pot of salted water on the stove and bring to a boil. Meanwhile, prepare the asparagus: snap off the bottoms of the stalks (they are tough, so just break off about 1-2 inches – it should snap naturally). Discard the bottoms, or save them for the next time you are making a chicken or vegetable stock. Chop the stalks into 1-2 inch pieces, about the same size as your pasta shape. If using another vegetable, cut it into bite-sized pieces. When the water comes to a boil, add your pasta. Set a timer for 3 minutes less than the cooking time suggested on the package. While pasta cooks, prepare the sauce: in a large bowl, place the cream cheese, parmesan cheese, lemon zest and juice, chopped herb (basil, dill, or tarragon), and black pepper. When timer goes off, add the chopped asparagus to the pasta and reset the timer for 2-3 minutes. Use a ladle or measuring cup to remove 1/2 cup of the pasta water, and add this hot pasta water to the sauce ingredients in the bowl. Whisk everything together to make as smooth a sauce as you can (some lumps are fine – the hot pasta will melt them). When the pasta and the asparagus are tender (taste them), drain them together. Add hot pasta and asparagus to the bowl with the sauce. Toss or stir to coat. Taste, and add additional salt and pepper if needed. Serves 6-8.

LASAGNA with BEEF, SPINACH, AND MUSHROOMS ● spring, fall, any time

This recipe includes a homemade sauce, but you can also use 2 jars of store-bought sauce. The whole business takes some time to put together, but it makes a large batch than can easily be shared, stored for later, or even frozen. This dish isn’t low-calorie, but the spinach and mushrooms add a good helping of nutrition in the form of vitamin A, calcium, iron, and fiber. Sauce:

• 2 28-ounce cans diced tomatoes • 1 onion • 1 stick butter (Alternative: use two jars store-bought tomato sauce)

Cheese mixture:

• 1 16-ounce tub ricotta cheese • 1 12-ounce tub cottage cheese • 1/4 cup chopped parsley (optional) • salt and pepper • 2 eggs

Lasagna components:

• 6 teaspoons canola oil, divided between beef, spinach, and mushrooms

• 1 lb lean ground beef • 1/2 teaspoon plus 2 large pinches salt • 1/4 teaspoon black pepper • 1 teaspoon Italian seasoning • 9 ounces fresh spinach (or 1 package frozen, see below) • 8 ounces fresh mushrooms, sliced • 2 cloves garlic, chopped • 1 9-oz box no-cook lasagna pasta • 1 1/2 cups shredded mozzarella cheese • 4 ounces grated parmesan cheese

Sauce: Place all ingredients in a large pot. Bring to a boil, then lower to a simmer for 45 minutes to an hour. Remove the onion, allow it to cool slightly, chop into bite size pieces, and return to sauce. Cheese mixture: Combine cheeses and parsley (if using). Add salt and pepper to taste (the amount you need will depend on how salty your cheese was – you may not need any salt at all). Add eggs and mix thoroughly. Refrigerate until ready to use.

Preparing ingredients: In a large skillet, heat 2 teaspoons oil. Brown the beef. While browning, add 1/2 teaspoon salt, black pepper, and Italian seasoning. Remove the beef from the pan and allow to drain. Return the skillet to the heat with an additional 2 teaspoons oil. Add the spinach and a large pinch of salt. Cook, stirring regularly, until the spinach is just wilted, 1-3 minutes. Remove from the pan and allow to drain. (Note: if using frozen spinach, cook according to package directions.) Return the skilled to the heat with the remaining 2 teaspoons oil. Add the sliced mushrooms and chopped garlic with a large pinch of salt. Cook until the mushrooms are browned, 5-8 minutes. Remove from the pan and allow to drain. Assembling lasagna: Preheat oven to 350 degrees. In a 9×13” pan, add 1/2 cup of the sauce. Lay one layer of pasta sheets on top (this should be 1/4 of the total sheets - you will be making 4 layers). Add another 1 1/2 cups of sauce (this measurement is approximate – the pasta should be covered with a thin layer of sauce). Sprinkle half the ground beef over the sauce. Then add 1/3 of the cheese mixture (it doesn’t have to be spread perfectly evenly). Top with the second layer of pasta. Add another 1 1/2 cups of sauce. Squeeze excess liquid out of spinach, then spread over the layer. Sprinkle the mushrooms over the layer. Add another 1/3 of the cheese mixture, then top with the third layer of pasta sheets. Add another 1 1/2 cups of sauce. Sprinkle remaining ground beef, then remaining 1/3 cheese mixture. Top with the last pasta sheets. Add a final 1 1/2 cups of sauce (reserve any remaining sauce for another use). Sprinkle with the mozzarella and parmesan cheeses. Cover the pan with foil and bake for 30 minutes. Remove foil and bake an additional 30 minutes. Allow to cool 15 minutes before slicing into 20 portions and serving. Yield: 20 servings.

TORTILLA ESPAÑOLA (POTATO OMELET) with KALE ● spring, fall, any time

Baked egg dishes are a simple and delicious way to use fresh, nutritious garden vegetables. The basic idea is that you can combine any pre-cooked ingredients with enough eggs to cover them, then add seasonings and cook until set. This recipe is a version of a traditional Spanish dish, with the addition of kale.

• 1 bunch kale or other greens (or use leftover cooked greens) • 1/3 cup olive, canola, or vegetable oil • 6 medium-sized potatoes, unpeeled, cut into 1/3″ rounds • 1 onion, chopped • salt • 9 eggs (you may need more or fewer eggs depending on the

size of your pan – you need enough to cover the potatoes) Bring a pot of salted water to a boil. Add the kale and cook until almost tender (keep trying pieces to see how done it is). When kale is almost tender, remove to a colander to drain. Roughly chop. (If using leftover cooked greens, just chop them.) In a large skillet, heat the oil. When oil is hot, add the potatoes and cook until almost tender. When potatoes have a few minutes left, add the onions and season with salt. When the onions and potatoes are cooked, remove them from the pan and drain them, reserving the excess oil. In a large bowl, lightly beat the eggs and season with salt. Add the cooked onions and potatoes and the chopped kale. Return the skillet to the heat and add a small amount of the reserved oil. When the oil is almost smoking, add the egg mixture and allow to cook over medium heat until cooked about halfway through, about 7-10 minutes. Flipping the tortilla: using potholders, place a large plate over the skillet. Take the whole business over the sink (just in case) and flip the half-cooked tortilla out of skillet and onto the plate. Put the skillet back on the stove with a small amount of the reserved oil, then slide the tortilla back into the pan, raw side down. Continue to cook until fully cooked through, 5-7 minutes, then flip or slide onto a plate. Serve warm, room temperature, or cold, with ali oli (Spanish garlic sauce) or mayonnaise. Can also be served in a sandwich. Serves 10.

BROCCOLI, BACON, and PASTA FRITTATA (SPAGHETTI OMELET) ● summer, fall, any time

This frittata is another baked egg dish in the same pattern and method as the tortilla on page 27. Feel free to experiment with this recipe to see what vegetables and starches you like best with your eggs.

• 4 slices bacon, roughly chopped • 3 cups cooked broccoli (steamed, boiled, roasted, leftover – it

all works) • 3 cups cooked pasta, any shape (leftovers are perfect for this) • 10 eggs • 1/4 cup grated parmesan cheese • 1/4 teaspoon salt • black pepper, to taste

Heat a large skillet. Add bacon and cook on medium heat until bacon is crisp. Remove bacon to a large bowl and leave grease in the pan. Turn off the heat while you prepare the rest of the ingredients. To the bowl with the bacon, add broccoli and pasta. Add eggs, cracking each into a small bowl or cup before adding it to the large bowl (this is to make sure that a bad egg or pieces of shell won’t ruin your whole mixture). Add cheese, salt, and pepper. Turn the heat back on under the skillet with the bacon grease. When the grease is very hot, add the egg mixture and allow to cook over medium heat until cooked about halfway through, about 7-10 minutes. Flipping the frittata: using potholders or oven mitts, place a large plate over the skillet. Take the whole business over the sink (just in case) and flip the half-cooked frittata out of skillet and onto the plate. Put the skillet back on the stove, then slide the frittata back into the pan, raw side down. Continue to cook until fully cooked through, 5-7 minutes, then flip or slide onto a plate. Serve warm, room temperature, or cold. Serves 8.

KALE, SWEET POTATO, and BACON FRITTATA ● fall, any time

This frittata is another way to incorporate fresh garden vegetables into a tasty egg dish. Kale and sweet potatoes add a large serving of vitamins A and C as well as fiber, calcium, iron, and other nutrients.

• 1 large bunch (8-12 ounces) kale • 4 slices bacon, roughly chopped • 3 cups cooked cubed sweet potatoes (steamed, boiled, roasted,

leftover – it all works) OR any other cooked vegetables or pasta you have on hand

• 10 eggs • 1/4 teaspoon salt • black pepper, to taste

Bring a pot of salted water to a boil. Add the kale and cook until almost tender (keep trying pieces to see how done it is). When kale is almost tender, remove to a colander to drain. Roughly chop. Heat a large skillet. Add bacon and cook on medium heat until bacon is crisp. Remove bacon to a large bowl and leave grease in the pan. Turn off the heat while you prepare the rest of the ingredients. To the bowl with the bacon, add chopped kale and cooked sweet potatoes. Add eggs, cracking each into a small bowl or cup before adding it to the large bowl (this is to make sure that a bad egg or pieces of shell won’t ruin your whole mixture). Add salt and pepper. Turn the heat back on under the skillet with the bacon grease. When the grease is very hot, add the egg mixture and allow to cook over medium heat until cooked about halfway through, about 7-10 minutes. Flipping the frittata: using potholders or oven mitts, place a large plate over the skillet. Take the whole business over the sink (just in case) and flip the half-cooked frittata out of skillet and onto the plate. Put the skillet back on the stove, then slide the frittata back into the pan, raw side down. Continue to cook until cooked through, 5-7 minutes, then flip or slide onto plate. Serve warm, room temperature, or cold. Serves 8.

SIMPLE ROAST CHICKEN ● any time Roasting a whole chicken can seem intimidating, but it’s actually very simple to do. Whole chicken is often less expensive than chicken pieces, and as a bonus, you can save the bones to make chicken stock (p. 78).

• 1 broiler chicken • 1/2 lemon (optional) • 4-5 sprigs fresh thyme (optional) • 1 teaspoon kosher salt, or 2/3 teaspoon table salt • 1/4 teaspoon black pepper (preferably freshly ground)

Preheat oven to 450 degrees. If you have a cast-iron skillet, place it in the oven to heat . Rinse the chicken under cold water, then pat completely dry with paper towels. Place the half lemon and thyme sprigs inside the cavity of the chicken (if using), then season the chicken all over with the salt and pepper. Tuck the wings under the chicken. If using a cast-iron skillet, place the chicken directly into the hot skillet in the oven. Otherwise, place the chicken breast-side up in a roasting pan and place in the oven. Roast for 50-60 minutes (you don’t have to do anything while it’s cooking), until the temperature inside the thigh is 165 degrees and juices that come out when the thigh is pierced are clear. Allow to rest for 15 minutes before carving and serving. Save the bones for making chicken stock. Serves 4-8, depending on size of your chicken and how hungry you are.

HONEY MUSTARD CHICKEN SANDWICHES ● any time These sandwiches are a perfect way to use leftover roast chicken. If you can use local chicken and honey from the farmers market, you’ll make something far more flavorful than your average sandwich.

• 2 tablespoons honey • 2 tablespoons mustard • Salt • Black pepper • 4 sandwich rolls or hamburger buns • 10-12 oz leftover roast chicken (see recipe p. 30) • Your choice of lettuce, spinach, arugula, shredded cabbage,

or other greens

In a small bowl, combine honey and mustard. Add salt and pepper to taste. Spread a tablespoon of the honey mustard mixture onto each roll. Add roast chicken and greens. Makes 4 sandwiches.

ITALIAN-STYLE MEATLOAF ● any time

This meatloaf is a great way to stretch a small amount of meat into a lot of delicious meals. Instead of buying fresh bread and milk, use stale bread and milk old enough that you don’t really want to drink it anymore – they’re delicious in meat loaf, and you can avoid having to waste food.

• 10 oz stale bread • 1/2 cup milk (it can be more sour than you’d want to drink) • 2 lbs ground beef (OR use 1 lb each ground beef and pork) • 1/4 cup grated parmesan cheese • 2 eggs • 1/4 cup chopped fresh parsley • 3 tablespoons chopped fresh oregano • 1 tablespoon chopped fresh thyme • OR substitute 1 1/2 tablespoons Italian seasoning for all the

herbs if fresh herbs are unavailable • 3/4 teaspoon salt • 1/2 teaspoon black pepper

Preheat oven to 350 degrees. Grease a loaf pan or baking sheet. Using your hands, rip the stale bread into flaky crumbs. It’s okay if they’re uneven sizes. In a large bowl, pour the milk over the bread and allow the bread to get completely soaked. Add all remaining ingredients. Mix thoroughly to combine (using your hands works best). Press the mixture into a loaf pan, or shape into a loaf on a baking sheet. Bake for 50-70 minutes, until the internal temperature of the loaf is 160 degrees (use an instant-read thermometer). Serves 10.

MEATLOAF SANDWICHES ● any time

• 8 slices bread • 2 tablespoons mayonnaise

OR ketchup and mustard

• 4 slices meatloaf • 4 large leaves lettuce

For each sandwich, spread one slice of bread with 1/2 tablespoon mayonnaise (or ketchup and mustard to taste). Add a slice of meatloaf and a lettuce leaf, then close with remaining slice of bread. Serves 4.

PORK and WHITE BEAN CHILI ● any time Adapted from Bon Appétit

This simple meal is hearty and filling. Beans add plenty of low-fat protein. As a bonus, the chili tastes even better as leftovers.

• 1 tablespoon canola, vegetable or olive oil • 1 pound ground pork • 1 large onion, chopped • 2 medium carrots, chopped • 1 jalapeno pepper, chopped • 1 teaspoon chili powder • 1 teaspoon ground cumin • 1/2 teaspoon dried oregano • 1 cup beef or chicken stock, liquid from cooking beans, or water • 3 large tomatoes, roughly chopped OR 1 14.5-ounce can diced

tomatoes • 3 cups cooked white beans (from 1 cup dry beans, see p. 81)

OR 2 cans white beans

In a large pot, heat oil. Add ground pork and cook until lightly browned and cooked through. Remove cooked pork to a plate or bowl. To the grease in the empty pot, add onion, carrots, and jalapeno. Cook on medium heat, stirring occasionally, until softened, 8-10 minutes. Add chili powder, cumin, and oregano and cook one minute, stirring. Add stock/bean liquid/water, tomatoes, and beans. Return cooked pork to the pot. Bring to a boil, then reduce heat to a simmer and cook for 30-40 minutes. Spoon into bowls and serve. Serves 8.

SOUTHWEST BEAN and TOMATO STEW ● any time Cocoa may seem like a strange addition, but it adds a complex, savory flavor that works well here. This recipe is a great way to use up leftovers, so feel free to put in whatever leftover cooked meats you have on hand.

• 2 teaspoons canola, vegetable, or olive oil • 1 onion, roughly chopped • 1 carrot, roughly chopped • 1 stalk celery, roughly chopped (optional) • 2 cloves garlic, minced • 2 teaspoons chili powder • 1/2 teaspoon cumin • 1/2 teaspoon coriander • 1/2 teaspoon unsweetened cocoa powder • 1 14.5-ounce can whole, diced, or crushed tomatoes • 1 1/2 cup cooked beans (p. 81) or 1 can beans, any variety • 1/2 cup cooked (can be leftover) chicken, beef, or pork, optional • salt • plain yogurt (or substitute sour cream; optional) • lime juice (optional) • cilantro (optional)

In a large pot or saucepan, heat oil. Add onion, carrot, and celery (if using) and cook until beginning to brown. Add garlic, spices, and cocoa and cook one more minute. Add tomatoes with liquid (if using whole tomatoes, crush them with your hands as you add them). Bring to a boil, then reduce heat to a simmer for 10 minutes. Add beans and meat and continue to simmer for 30 more minutes. Add salt to taste. Top with yogurt, lime juice, and/or cilantro, if desired, to serve. Yield: 4 servings

SIDE DISHES

SAUTEED GREENS WITH GARLIC ● spring, fall Adapted from the New York Times

This is a very simple dish you can actually make with any type of leafy green (all of them are very nutrient- and fiber-rich). In Italian, this preparation of greens is called “ripassata,” meaning “passed again.” This is because the greens are actually cooked twice – first blanched in boiling water, then sautéed in olive oil.

• 1 pound cooking greens (kale, chard, spinach, beet greens, turnip greens, mustard greens, or any other cooking green).

• salt • 1 tablespoon olive oil • 2 cloves garlic, minced • 1 large pinch red pepper flakes (optional) • fresh lemon juice (optional)

Fill a large pot or saucepan with water. Bring to a boil, then add 1 tablespoon salt. While the water is coming to a boil, break any tough stems off the greens (discard stems, or cook separately). Then, wash greens thoroughly. When the water is boiling, add the greens and blanch for 2-5 minutes. The length of time will depend on how tough the greens are. To know if they are done, taste and see if they are easy to chew. If they are mushy, they boiled too long. Remove greens from the water and place in a strainer (or bowl of ice water, to move more quickly) until cool. When greens are cool enough to handle, squeeze out all excess water. Heat a large skillet over medium-high heat. Add oil. When hot, add garlic and red pepper (if using) and cook until fragrant, about 30 seconds. Add the squeezed-out greens and cook for 2-4 minutes, stirring, until greens are heated through and coated with the garlicky oil. Add salt to taste, and a squeeze of lemon juice (if desired). Serves 4.

ROASTED or GRILLED EGGPLANT ● summer

Eggplant is low in calories, high in fiber, and most importantly, delicious (if underappreciated). Roasting and grilling eggplant are two of the simplest, tastiest ways to cook it. Once you’ve cooked your eggplant, you can use it for so many different things – check out two ideas below.

• 1 large eggplant • 1 tablespoon olive oil (or use a neutral oil) • 2 pinches salt

Preheat oven to 400 or prepare grill. Cut eggplant into slices or chunks (see variations below to help choose). Drizzle oil over and toss to coat as evenly as possible. It’s okay if some spots suck in more oil than others. Add salt and toss to distribute. Arrange eggplant pieces on baking sheet or on grill. Bake or grill until eggplant is tender inside, about 20-30 minutes (although that will depend on the size and shape of your pieces, so check them). ROASTED EGGPLANT WITH HERB SAUCE: Cut eggplant in slices or chunks to roast. Once out of the oven, lay eggplant on a plate and top with pesto or salsa verde (see herb recipes for details). ROASTED EGGPLANT, MOZZARELLA, AND BASIL ROLLS: For this elegant appetizer, cut eggplant into long, flat, 1/3″ thick slices. Once roasted, place a chunk of mozzarella cheese and a large basil leaf on the slice. Roll up and secure with a toothpick.

PEPPERS and POTATOES with PESTO ● summer, fall This simple, colorful dish shows off the flavors of summer.

• 1 pound potatoes, cut into 1” cubes • salt • 2 teaspoons canola, vegetable, or olive oil • 3 bell peppers, any colors, cut into 1” squares • 1/4 cup pesto, store-bought or homemade with any combination

of herbs and nuts (see recipe p. 49)

In a large pot, cover chopped potatoes with salted water. Bring to a boil and cook until potatoes are tender, about 10 minutes. Drain. While potatoes are cooking, heat a large skillet over high heat. Add oil, then add peppers with a pinch of salt. Cook, stirring occasionally, until peppers are beginning to get browned and tender, about 5-7 minutes. In a large bowl, combine cooked potatoes, cooked peppers, and pesto. Toss to combine. Serve warm, room temperature, or cold. Serves 6.

PEPERONATA ● summer, fall This simple dish of stewed peppers and onions with herbs shows off summer farmers market produce at its best.

• 1/4 cup olive oil • 2 large onions, thinly sliced • salt • 2 tablespoons chopped fresh oregano or marjoram (divided

between beginning and end of cooking) • 3 large sweet bell peppers (red, yellow, or orange), thinly sliced • 1 tablespoon red wine vinegar

Heat a large skillet over medium-low heat. Add oil to heat, then add onions, 1 tablespoon chopped herbs, and a pinch of salt. Cook, stirring frequently, until onions are translucent but not browned, about 10 minutes. Add peppers and another pinch of salt and continue to cook, stirring occasionally, until peppers are tender, 20-30 minutes. Add remaining chopped herbs, vinegar. Taste and add additional salt if needed. Serve hot, warm, or at room temperature. Serves 6..

ROASTED SWEET POTATOES ● fall, winter Roasted sweet potatoes are an incredibly easy, tasty, healthy side dish. Sweet potatoes are very high in vitamin A, and you can also eat the skin for some extra fiber.

• 4 large sweet potatoes, cut into approximately 2” chunks • 1 tablespoon vegetable oil, canola oil, or olive oil • 1/4 teaspoon salt

Preheat oven to 400 degrees. In a large bowl, toss sweet potato chunks with oil and salt until evenly coated. Spread sweet potato in a single layer on one or two baking sheets. Roast until a knife inserted in the thickest part goes in with no resistance, 30-60 minutes, depending on the size of your pieces. Serves 8.

VARIATION: WHOLE ROASTED SWEET POTATOES (BAKED POTATO STYLE) ● fall, winter

Try roasting whole sweet potatoes and serving them underneath a saucy dish to mop up the juices. Or, add toppings as on baked potatoes.

• 4 small sweet potatoes Preheat oven to 400 degrees. Using a fork, stab each sweet potato about 10 times, covering all sides. Place potatoes on a baking sheet and roast until a knife inserted in the thickest part goes in with no resistance, 60-90 minutes, depending on the size of your potatoes. To serve, cut almost all the way through each potato the long way, split open, and add toppings. Serves 4.

POTATO SALAD with EGGS and DILL ● spring, any time Garden or farmers market potatoes and local eggs are far more flavorful than what you find in the grocery store. Show them off here.

• 2 lbs potatoes • 6 hard-boiled eggs (see p. 87 for guide) • 2 tablespoons Dijon mustard • 2 tablespoons chopped fresh dill OR 2 teaspoons dried dill • 1 1/2 tablespoons lemon juice or white wine vinegar • 1/4 cup mayonnaise • salt, divided between cooking water and dressing • black pepper, to taste

Thoroughly wash potatoes and cut into bit-sized pieces. Place in a large pot and add enough water to cover by two inches. Add 1/2 teaspoon salt to the water. Bring to a boil. Once boiling, cook for 8-10 minutes, or until potatoes are tender (timing will depend on the size of your pieces). When done, drain and allow to cool. Roughly chop hard boiled eggs and combine with cooled potatoes in a large bowl. In a small bowl, whisk or stir together mustard, chopped dill, lemon juice or vinegar, mayonnaise, a large pinch of salt, and black pepper to taste. Pour over potatoes and eggs. Toss to combine. Serve warm, room temperature, or cold. Serves 8-10 as a side dish.

POTATOES and PEAS with BACON ● any time Frozen peas can be cooked right in a pan on the stove. In this recipe, they cook in bacon grease and pair up with boiled potatoes (rich in fiber, potassium, vitamin C, and more) for a quick, easy, and tasty side dish.

• 1 pound potatoes (red or Yukon Gold [waxy, firmer] work best, but regular baking potatoes [starchy, more crumbly] work too)

• salt (divided between cooking water and final seasoning) • 3 strips bacon, roughly chopped • 1 cup frozen peas • 1/4 to 1/2 teaspoon black pepper (preferably freshly ground),

depending on your preference

Wash potatoes. Cut into bite-sized pieces (you do not need to peel) and place in a pot of cold, salted water. Bring potatoes to a boil and cook until just tender, about 6-9 minutes. Drain. While potatoes are cooking, prepare the bacon: cook chopped bacon in a very large pan over medium heat until the bacon is crisp and the fat has rendered out. Add peas to the pan and cook until heated through, about 2-3 minutes. Add drained potatoes to the peas in the pan, stirring, then add salt to taste and black pepper. Serve. Serves 4-5 as a side dish.

BOSTON BAKED BEANS ● any time These baked beans take a long time to cook, but only a very short time to put together. If you have a slow cooker, you can let the beans cook overnight or all day long and return to a delicious meal with very little effort.

• 1 lb (2 – 2 1/4 cups) dried beans, preferably white beans such as navy beans or great northern beans, but you can use any kind

• 1/3 cup molasses • 3 tablespoons mustard, preferably Dijon • 1/8 teaspoon ground cloves • 3 cups warm water • 6-8 oz salt pork or bacon, chopped into 1/2” to 1” pieces • 1 onion, chopped

Soak beans in a large amount of water for 12-24 hours. Drain beans. OR, quick-soak: cover beans in plenty of water in a large pot. Bring to a boil, then turn off heat, cover, and allow to sit for 1 hour. If you do not have a slow cooker, preheat the oven to 250 degrees. In a medium bowl, combine molasses, mustard, cloves, and water. Place half of the salt pork or bacon in a layer at the bottom of a slow cooker, if using, or a heavy ovenproof pot. Then add half the beans. Add all the onions in 1 layer, then add the rest of the beans. Place the remaining salt pork or bacon on top. Pour the molasses mixture over everything. Cover the slow cooker and cook on low for 8 hours. If using the oven, cover the pot and place in the oven for 8 hours. When the beans are done (they should be tender), taste them, and add salt if needed (if you used salt pork, you probably won’t need to, but if you used bacon, you will). Serve immediately, or refrigerate, then reheat and serve later – this dish gets better the second day. Serves 5-6 as a main dish, 10-12 as a side dish.

HERBED GRILLED OR ROASTED POTATOES ● any time

Adapted from Gourmet Potatoes are rich in vitamins C and B6, potassium, and fiber. Par-boiling the potatoes in advance helps them cook quickly and evenly on the grill or in the oven. Use a mix of your favorite herbs from the garden or farmers market in this recipe.

• 2 lbs potatoes, any variety • Salt • 1/4 cup chopped herbs (any combination, including basil,

parsley, thyme, oregano, rosemary, mint, etc) • 2 cloves garlic, chopped • 1/4 teaspoon black pepper • 1/4 cup olive oil

Cut potatoes into slices about 1/2 inch thick. Cook in boiling salted water for 7-10 minutes (the potatoes won’t be done yet – they should just be softened around the outside). In the meantime, prepare the grill. Or, if roasting, preheat oven to 350 degrees. Also in the meantime, prepare herb oil. In a large bowl, combine chopped herbs, garlic, 1/2 teaspoon salt, pepper, and olive oil. Mix well. When ready, drain the potatoes. Add them to the bowl with the herb oil and toss or gently stir to completely coat potato slices. When grill is ready, remove potato slices from oil and place on the grill. Or, place on baking sheet in oven. Cook, turning occasionally, until tender, about 5-10 minutes. When done, remove from grill or oven, toss with remaining herb oil if desired, and serve. Serves 6.

MIXED RICES and BARLEY ● any time If you’re trying to add new whole grains to your diet, try mixing them with more familiar ones. This recipe combines white rice, brown rice, and barley. For more cooking and nutritional information, check out the whole grain guide on p. 83.

• 1/2 cup dry brown rice • 1/2 cup dry hulled barley (not pearled) • 1 cup dry white rice • 4 1/2 cups water, divided • 2 large pinches salt

In a small saucepan, bring 2 1/2 cups water and one pinch salt to a boil. When boiling, add brown rice and barley. Let the water come back to a boil, then reduce heat to a simmer. Cover pot and allow to simmer 45-50 minutes. When the brown rice and barley has 25 minutes remaining, bring the remaining 2 cups water and one pinch salt to a boil in a separate small saucepan. Add the white rice. Let the water come back to a boil, then reduce heat to a simmer. Cover pot and allow to simmer 20 minutes. When each pot is done, turn off heat and allow to stand, covered, for 5-10 minutes. Then, fluff each with a fork and combine the two pots, fluffing rices and barley together. Yield: 8-10 servings

SAUCES and DIPS

BASIC BASIL PESTO ● spring, summer Pesto is a great way to use vitamin-rich fresh herbs, and it’s tasty on more than just pasta. Try your pesto on toasted bread with some fresh tomatoes for a delicious summer appetizer.

• 2 cups basil leaves, packed • 1/3 cup pine nuts • 2 cloves garlic, minced • 1/2 cup extra virgin olive oil • 1/2 cup grated parmesan cheese • Salt

In a food processor, combine basil, nuts, and garlic. Pulse a few times to combine. Then, with the food processor running, add the oil in a steady stream. Open the machine and scrape down the sides, then pulse to combine again. Add the grated cheese and pulse again to combine. Taste the pesto, and add salt to taste. Makes 1 cup.

PESTO VARIATIONS

• Walnut or Almond Pesto – Use roughly chopped walnuts or almonds in place of the pine nuts.

• Any-Herb Pesto– Use the herb of your choice (or a combination) in place of the basil. Parsley, mint, chives, marjoram, oregano, sage, and rosemary all work well. Combining strong herbs with parsley makes for a milder pesto.

• You can vary the herbs and the nuts at the same time to find the combination you like best.

SALSA VERDE (ITALIAN HERB SAUCE) ● spring, summer

This bold, bright Italian sauce is great on meat – try it with roast pork or chicken. It’s also great on farmers market vegetables – try it with grilled zucchini or eggplant. Or try it on pasta or toasted bread.

• 1 cup (tightly packed) parsley OR a combination of 1/2 cup parsley and 1/2 cup mint, roughly chopped

• 2/3 cup olive oil • Zest of one lemon • 1 tablespoon lemon juice • 1 tablespoon capers, roughly chopped (optional) • Salt to taste

Combine chopped parsley (or parsley and mint) and oil in a blender or food processor and pulse to combine. Add lemon zest and juice and capers (if using) and pulse to combine. Try the salsa verde, then add salt to taste. Makes about 3/4 cup.

YOGURT CHIVE DIP ● spring, summer, fall This dip is a healthy, tasty, creamy way to dress up your vegetables or crackers. Chives and garlic can come right from your own garden.

• 1 clove garlic, finely chopped (or omit and use garlic salt – see instructions below)

• 2 tablespoons olive, vegetable, or canola oil • 1 cup plain nonfat yogurt, preferably Greek-style or strained • 1/4 cup finely chopped chives • 1/4 teaspoon salt (or garlic salt – see instructions below)

If using fresh garlic: in a small saucepan, combine garlic and oil. Heat on medium-low for 3-5 minutes, until the garlic smells very fragrant and begins to bubble around the edges. Remove from heat. In a small bowl, whisk together yogurt, chives, salt, and the garlic with its oil. Or, if using garlic salt, combine the yogurt and chives with 2 tablespoons oil and the garlic salt. Refrigerate for at least 30 minutes to allow flavors to mingle, then serve. Makes 1 cup.

BABA GHANOUJ ● summer (EGGPLANT PARSLEY DIP)

This Middle Eastern eggplant dip is smooth, creamy, brightly tasty, and a perfect introduction to eggplant for people who can be put off by its unusual texture.

• 2 medium eggplants • 4 cloves garlic, minced • 3 tablespoons lemon juice • 1/4 teaspoon salt, plus more to taste • 1/4 cup olive oil • 1/2 cup parsley leaves, chopped

BURNER/GRILL METHOD: Cook the eggplants directly on a burner (high heat) or on a hot grill. Continue to cook until the skin is completely blackened and the inside is completely soft, about 20-30 minutes. Once eggplant is cooked, place in a tightly covered dish to steam for 15-20 minutes. Then, uncover and allow to cool. Peel cooked eggplant using your hands. OVEN METHOD: Preheat oven to 450. Cut the eggplant in half, place it cut side down on a baking sheet, and bake until completely tender, about 20-30 minutes. Allow to cool on sheet, then peel skin off – it should come right off without steaming. In a food processor or blender, combine cooked eggplant flesh, garlic, lemon juice, and salt. Blend thoroughly. Then, with the motor running, add the olive oil in a thin stream. The baba ghanouj should become lighter in color and creamy. Add chopped parsley and pulse briefly to combine. Add additional salt to taste if needed. Serve with crackers or pita. Makes about 2 cups

ROASTED PEPPER and EGGPLANT DIP ● summer This dip is a great new way to use fresh, nutrient rich summer vegetables (both eggplant and pepper are high in fiber and manganese, and peppers also have lots of vitamins A, B6, and C) . Try it with raw vegetables, crackers, bread, or even as a sauce with chicken, pork, or beef.

• 1 small eggplant • 1 large bell pepper (red, orange, or yellow) • 1 tablespoon olive oil • 1 tablespoon lemon juice • 1/2 teaspoon paprika • 1/4 teaspoon salt • 1/8 teaspoon cayenne pepper (optional)

OVEN METHOD (preferred): Preheat oven to 400. Slice eggplant in half lengthwise and place cut side down on greased baking sheet. Place whole pepper on sheet. Roast until both eggplant and pepper are tender (the pepper may take a little longer). MICROWAVE METHOD: Slice eggplant in half lengthwise and pierce the skin with a fork in a few places. Cut the top off the pepper and remove the seeds. Place eggplant and pepper on a plate and microwave on high for about 8 minutes, until both are tender. Peel the pepper and eggplant: place hot cooked pepper in a sealed container for 20 minutes to steam. Afterwards, peel off the skin with your fingers. If roasted whole, remove seeds and stem. Peel the eggplant when it’s cool - you should be able to take the skin right off. In a food processor or blender, combine cooked peeled vegetables and all remaining ingredients. Process until smooth, then taste and adjust salt as needed. Yield: about 1 cup

FRIED HERB BEAN DIP ● spring, summer

Both this protein-rich dip and the next are simple and tasty appetizers or snacks. Serve with raw vegetables like carrots, celery, and peppers, or with crackers or bread.

• 3 8-inch sprigs rosemary OR 1/2 cup sage leaves • 1/2 cup vegetable or olive oil • 1 1/2 cups cooked beans (p. 81), any type (or one can of beans) • Salt

In a small skillet or saucepan, heat the oil until it is very hot but not smoking. When hot, add the herbs to the oil for about 30 seconds (until crisp but not browned), then remove to a paper towel to drain. Allow oil to cool. In a food processor or blender, combine cooked or canned beans with fried herbs (crumble them in) and 3 tablespoons of the frying oil (save the rest for another use – it’s tasty, especially in salad dressing). Puree until smooth, then add up to 1 tablespoon bean cooking liquid (or water, if using canned beans) to reach a dip-able consistency. Add salt to taste. Yield: approximately 1 cup

ROASTED GARLIC BEAN DIP ● spring, any time

• 1 head garlic • 2 tablespoons vegetable or olive oil, divided use • 1 1/2 cups cooked beans (p. 81), any type (or one can of beans) • Salt

Preheat oven to 350º. Cut the top (pointed, gathered end) off of a whole heads of garlic, exposing the cloves. Place in a baking dish, drizzle with 1 tablespoon oil and a pinch of salt, and cover with foil. Roast until tender when cloves are pierced with a knife, 45-60 minutes. Squeeze cloves out of papery exterior. (Can be done in advance – refrigerate until ready to use.) In a food processor or blender, combine cooked or canned beans with roasted garlic cloves and remaining 1 tablespoon oil. Puree until smooth, then add up to 1 tablespoon bean cooking liquid (or water, if using canned beans) to reach a dip-able consistency. Add salt to taste. Yield: approximately 1 cup

BREADS

SIMPLE CORNBREAD This lower-fat cornbread is moist and flavorful. It’s also simple and quick to make any time.

• 1 cup flour • 1 cup cornmeal • 1 teaspoon baking soda • 3/4 teaspoon salt • 1 cup plain nonfat yogurt (or use vanilla and omit sugar) • 1/4 cup sugar (omit if using vanilla yogurt) • 2 eggs

Preheat oven to 400 degrees. Grease an 8x8” pan. In a large bowl, combine flour, cornmeal, baking soda, and salt. Mix thoroughly. In a separate medium bowl, combine yogurt, sugar, and eggs, mixing well. Add the yogurt mixture to the flour mixture and stir until just combined. Pour batter into prepared pan and bake 20-25 minutes, until the bread is lightly browned and springs back when gently poked in the center.

ENGLISH MUFFIN BATTER BREAD This bread has the nooks and crannies of an English muffin, and it’s especially good for toasting. To make the bread, all you have to do is spend 5 minutes putting the ingredients together, walk away for 45 minutes, and then bake – you’ll have fresh, homemade bread in less than 90 minutes. Yes, that’s a lot longer than it takes to get bread from the store, but the results are tastier and healthier.

• Oil or butter and cornmeal or flour for dusting pan • 1 1/2 cups whole-wheat flour • 1 tablespoon active dry yeast (1 1/2 packets) • 1 1/2 teaspoons sugar • 1 teaspoon salt • 1/8 teaspoon baking soda • 1/2 cup milk • 3/4 cup hot water • 1/2 to 1 1/4 cups all-purpose flour (see below for details)

Grease a loaf pan. Dust the bottom and sides with cornmeal or flour. In a large bowl, mix wheat flour with the yeast, sugar, salt, and baking soda. Combine the milk and hot water. In the microwave or on the stovetop, heat the milk and water to about 110-120 degrees, very warm to the touch, but not too hot – like bath water. Add the warm milk and water to the flour mixture and stir to combine. Add 1/2 cup of the all-purpose flour and stir to combine. You are aiming for a soft dough – thick, but not so thick that, with effort, you couldn’t stir it with a spoon. To get to this consistency, continue to add flour gradually, until you can’t stir it in with a spoon anymore. You probably won’t need all of the flour. When the dough is smooth and the flour is incorporated, pour into prepared pan. Cover with plastic wrap or a damp towel and allow to rise for 45 minutes to an hour. Depending on the size of the loaf pan, it may puff slightly over the sides of the pan. While the dough is rising, preheat oven to 400 degrees. Uncover the loaf and bake for 22-27 minutes, until golden brown. Yield: 1 loaf

WHOLE WHEAT BISCUITS The whole wheat flour in these biscuits doesn’t make them taste like cardboard-y health food. Instead, it gives them a nutty, sweet flavor that works equally well in savory and sweet dishes.

• 1 cup minus 1 tablespoon milk (or substitute 1 cup buttermilk and omit vinegar)

• 1 tablespoon white vinegar (omit if using buttermilk) • 1 cup whole wheat flour (If desired, this can be increased to 1 1/2

cups, and the all-purpose flour can be reduced to 1/2 cup) • 1 cup all purpose flour • 1 tablespoon baking powder • 1/2 teaspoon baking soda • 2 teaspoons sugar (optional – use if the biscuits are going with a

sweet dish) • 1/2 teaspoon salt • 6 tablespoons unsalted butter, cold, cut into small pieces

Preheat oven to 400 degrees. In a small bowl or measuring cup, combine milk and vinegar (skip this step if using buttermilk). Stir, and allow to sit while you prepare the rest of the recipe. In a large mixing bowl, combine whole wheat flour, all purpose flour, baking powder, baking soda, sugar (if using), and salt. Add the butter and use your fingers to rub it into the dry ingredients until the mixture resembles coarse crumbs. Some larger pieces are okay. Add the milk and vinegar (or buttermilk, if using) to the dry ingredients and stir until just combined. Turn the dough out on a lightly floured board. Fold the dough over on itself twice, then roll or press to a 1”-thick round. Cut into circles using a glass or biscuit cutter (or go the simple route and cut into squares). Take any scraps, press them into a new 1” thick round, and cut more biscuits, handling the dough as little as possible. Place biscuits on an ungreased baking sheet. Cook for 12-15 minutes, until cooked through and lightly browned on top.

WHOLE WHEAT HAMBURGER BUNS Adapted from King Arthur Flour

These buns are easy to make, though you do need to plan out your time to allow for 2 rising periods. But the time spent is worth it – these are so much tastier than hamburger buns from the store.

• 1 cup lukewarm water • 1 tablespoon instant yeast • 2 tablespoons cooled melted butter or oil • 1 large egg • 1/4 cup sugar • 2 cups all-purpose flour • 1 1/2 cups whole wheat flour • 1 tablespoon vital wheat gluten (optional) • 1 1/4 teaspoons salt

In a large bowl or the bowl of a stand mixer, whisk together water, yeast, butter or oil, egg, and sugar. In a separate bowl, whisk together flours, vital wheat gluten (if using), and salt. Add almost all of the flour mixture to the wet ingredients and stir to combine. If the dough is too sticky to work with, add a little more of the flour mixture until the dough is tacky and soft and forms a ball away from the sides of the bowl. Knead the dough, either by hand (6-8 minutes) or using the dough hook on a mixer (4-6 minutes), until the dough spring back when poked and passes the “windowpane test”: roll a golf-ball-sized piece of dough into a ball, then stretch it thin as if you’re making a pizza crust. If it tears, keep kneading. If it forms a thin “windowpane” of dough without breaking, you’re done. Cover the kneaded dough with a towel, foil, or plastic wrap and allow to rise in a warm spot for 1-2 hours, until roughly doubled in bulk. Use a large knife to cut the risen dough into 12 equal pieces. Roll each piece into a ball and flatten each ball into a disk. Place disks on a baking sheet, cover with a towel, foil, or plastic wrap again, and allow to rise about 1 hour, until puffy. Optional: before baking, brush the tops of the buns with melted butter or egg white for a shiny top. While buns are rising, preheat oven to 375. Bake risen dough for 15-18 minutes, until golden. Allow to cool. Yield: 12 buns.

WHOLE WHEAT SANDWICH BREAD Adapted from King Arthur Flour

This recipe can be customized to use the ingredients you have on hand.

• 1 to 1 1/4 cups lukewarm water, milk, or whey (use 1 cup in a warm, humid climate; 1 1/4 cup in a cold, dry climate)

• 2 1/2 teaspoons (one packet) instant or active dry yeast • 1/4 cup vegetable oil or melted and cooled butter • 1/4 cup liquid sweetener – honey, molasses, sorghum syrup,

maple syrup, or corn syrup • 3 1/2 cups whole wheat flour • if using water as liquid: 1/4 cup nonfat dried milk (optional) • 1 1/4 teaspoons salt

In a large bowl, combine the water, milk, or whey with the yeast, vegetable oil or butter, and liquid sweetener. Add the flour, dried milk (if using), and salt all at once and stir until all the liquid is absorbed. Transfer the ball of dough to a lightly greased surface and knead 6-8 minutes. (You can also knead in a stand mixer with a dough hook or in a bread machine.) The kneading is done when the dough feels smooth and comes back to shape when poked. If you take a small amount and stretch it, it should make a thin “windowpane” of dough without tearing. Place the dough in a greased bowl. Cover it with plastic wrap or a damp towel and allow to rise until puffy and almost doubled in bulk, 1-2 hours. On a lightly greased surface, flatten the dough out into an 8” x 8” square. Roll the dough into a log, then place in a greased 8 1/2” x 4 1/2” loaf pan. Cover and allow to rise another 1-2 hours. The dough should rise above the sides of the pan. When the dough is almost done rising, preheat the oven to 350 degrees. Bake for 35-40 minutes. The loaf is finished when the inside temperature is 190 degrees. Take the loaf out of the pan and tap the bottom – the finished loaf should sound hollow. Allow to cool before slicing. Yield: 1 loaf.

ROASTED GARLIC BREAD Roasting the garlic gives it a mellow flavor and a creamy texture, letting you make rich-tasting garlic bread with less fat.

• 2 heads garlic • 4 tablespoons canola, vegetable, or olive oil, divided between

roasted garlic and bread assembly • 1/4 teaspoon salt • 1 large loaf Italian or French bread

Roasting the garlic Preheat oven to 375 degrees. Hold the head of garlic on its side and use a large knife to slice off the very top of the head (the pointed end). This will expose all the cloves inside. Repeat with the second head. Place both heads on a large piece of aluminum foil inside a baking pan. Drizzle with 2 tablespoons oil and sprinkle with the salt. Bring the foil up and fold to seal in the garlic. Bake for approximately 1 hour, until cloves of garlic are completely tender. Allow to cool enough to handle. (Note: this can be done up to 4 days in advance – refrigerate roasted garlic until ready to use.) Assembling the bread Using your fingers, squeeze the roasted cloves of garlic out of their papery skins and into a small bowl. Add remaining 2 tablespoons oil and use a fork to mash the garlic and oil into a paste. Using a bread knife, slice the loaf of bread into pieces, but do not go all the way through – leave the bottom crust intact. Rub the garlic paste between slices, coating each portion with some of the garlic paste. Wrap the entire loaf in aluminum foil. Return to the oven for 10-12 minutes, until heated through. Break along the scored slices to serve. Yield: one loaf, serves 8-10.

DESSERTS

STRAWBERRIES and YOGURT with CHOCOLATE CAKE ● spring

Vitamin C- and fiber-rich Strawberries are in season in the spring and early summer. In this dessert, they go with vanilla yogurt and chocolate cake – a perfect combination of lightness and decadence.

• 16 oz strawberries, washed and cut into quarters • 1 tablespoon lemon juice • 1 tablespoon brown sugar • 4 small slices chocolate cake (try the Simple and Delicious

Chocolate Cake recipe on p. 76) • 1 cup vanilla yogurt

In a large bowl, combine lemon juice and brown sugar. Add strawberries and toss to coat. To assemble dessert, pile strawberries and yogurt on top of a piece of cake. Serves 4.

RHUBARB SAUCE ● spring Use this sauce to top the bread pudding on page 77, or use it to top yogurt, ice cream, or anything else you’d like.

• 4 cups rhubarb, chopped into 1/2 – 1 inch pieces • 1/2 cup plus 2 tablespoons water, divided use • 1/2 cup sugar (more if needed) • 1 teaspoon cornstarch

In a large pot, combine rhubarb, 1/2 cup water, and sugar. Bring to a boil, reduce heat, and simmer for 15-20 minutes, until rhubarb is completely tender and falling apart. Taste the sauce, and add more sugar if too tart. In small bowl, combine cornstarch with remaining 2 tablespoons water. Stir well, breaking up any cornstarch clumps. Add the cornstarch mixture to the rhubarb and return to a boil for 1 minute, stirring. The sauce will thicken. Remove from heat. Allow to cool at least slightly before serving.

RHUBARB CRISP ● spring Adapted from the New York Times

Crisps are a very easy dessert to make with any fruit that’s available. Rhubarb is easy to grow year after year and has lots of calcium and fiber. If it’s not rhubarb season, you can substitute whatever is fresh in season, or you can use frozen rhubarb or other fruit. Also, see a similar recipe for apple crisp on page 66.

• 2 1/2 - 3 pounds rhubarb, chopped into 1-inch pieces (5-6 cups) • 1/4 cup white sugar • 1 teaspoon lemon or orange zest (grated peel) • 1 tablespoon lemon or orange juice (take the zest first) • 6 tablespoons butter, melted, plus a little extra for greasing pan • 3/4 cup brown sugar • 1/2 cup flour • 1/2 cup rolled or quick-cooking oats (do not use instant oatmeal) • 1/2 cup chopped nuts, any variety • 1/2 teaspoon cinnamon, to taste • pinch salt

Preheat oven to 375. Lightly butter an 8” x 8” or 9” x 9” baking pan. In a large bowl, combine rhubarb, white sugar, and lemon or orange juice and zest. Stir to evenly coat the rhubarb with sugar, then pour into prepared baking pan. In a smaller bowl, combine the melted butter, brown sugar, flour, oats, nuts, cinnamon, and salt. Mix together thoroughly, then sprinkle this topping over the rhubarb in the pan. Bake for 40-50 minutes, until the topping is browned and the rhubarb is bubbling. Serve warm. Serves 8. VARIATIONS: Try this crisp with fresh or frozen raspberries, blackberries, or any other fruit that you’d like.

RHUBARB MUFFINS ● spring These muffins are a quick and easy dessert or snack, and they can use fresh rhubarb from your garden. The wheat flour adds a little extra nutrition and a sweet, nutty taste, but if you don’t have any, you could substitute all-purpose flour. Muffins:

• 1 1/2 cups whole wheat flour • 1 cup all-purpose flour • 1 teaspoon baking soda • 1 teaspoon baking powder • 1/2 teaspoon salt • 1 cup buttermilk, plain yogurt (or 1 cup minus 1 tablespoon milk,

plus 1 tablespoon vinegar or lemon juice) • 3/4 cup brown sugar • 1/2 cup canola or vegetable oil • 1 egg • 2 teaspoons vanilla • 1 1/2 cup chopped rhubarb

Cinnamon topping:

• 1/3 cup brown sugar • 1 1/2 tablespoon butter, melted • 2 teaspoons cinnamon • 2 teaspoons flour

Preheat oven to 375. Grease or place liners in muffin tins (16-18 muffins) In a large bowl, combine the flours, baking soda, baking powder, and salt. In a separate bowl, combine the buttermilk or yogurt, brown sugar, oil, egg, and vanilla. Mix well. Add wet ingredients to flour mixture and stir until flour is just moistened (over-mixing will make the muffins tough). Gently stir rhubarb into mixture. Prepare topping: thoroughly combine all ingredients. Fill muffin cups about 2/3 full. Use your fingers to sprinkle cinnamon topping over each muffin. Bake 18-22 minutes, until tops of the muffins spring back when touched and a toothpick inserted in the center comes out clean. Remove from pan to cool. Yield: 16-18 muffins.

BEET CAKE with CREAM CHEESE FROSTING ● spring, summer, fall ● Adapted from Joy the Baker

This cake is a lot like carrot cake, except pinker. It’s a great new way to use beets straight from the garden. Cake:

• about 1 lb beets, approximately 4 medium

• 2/3 cup white sugar • 2/3 cup brown sugar • 1/2 cup vegetable oil • 2 eggs • 2 1/2 cups flour

• 2 teaspoons baking powder • 1 teaspoon ground ginger • 1 teaspoon cinnamon • 1/2 teaspoon baking soda • 1/4 teaspoon salt • 1/2 cup milk

Frosting:

• 8 oz cream cheese or 1/3-less fat cream cheese (Neufchatel cheese), softened

• 1/4 cup (1/2 stick) butter, softened

• 1 teaspoon vanilla extract • 1 1/2 cups confectioners

sugar Cake: Preheat oven to 350. Grease a 9×13 pan. Wash and peel beets. Using a large grater, grate the beets to make 2 cups grated beets. Be careful about your clothes – beet juice stains (the stains are a great color, but they’re hard to get out). In a large bowl, combine white and brown sugars, oil, and eggs. Mix thoroughly. Add the grated beets and stir to combine. In a medium bowl, combine flour, baking powder, ginger, cinnamon, baking soda and salt. Add 1/3 of this flour mixture to the beet mixture and stir. When combined, add half of the milk and stir in. Add another addition of flour and mix, then the rest of the milk and mix, and finally the rest of the flour. Mix until no dry spots remain. Pour into prepared pan. Bake 30-35 minutes, until cake springs back when lightly poked and a toothpick inserted in the center comes out clean. Allow to cool. Frosting: In a large bowl, combine cream cheese and butter. Using an electric mixer, combine thoroughly. Add sugar and vanilla and beat until completely combined. Spread over cooled cake. Serves 24.

ZUCCHINI COOKIES ● summer

You’ve heard of zucchini bread, but what about zucchini cookies? These cookies are soft and cake-like, and quite delicious. The extra fiber, iron, and vitamins A, B6, and C are an added bonus.

• 1/2 cup butter, softened • 1/2 cup brown sugar • 1 egg • 1/3 cup honey • 1 tablespoon vanilla extract • 1 cup all-purpose flour • 1 cup whole wheat flour • 1/2 teaspoon baking soda • 1/2 teaspoon salt • 1/4 teaspoon cinnamon • 1/4 teaspoon nutmeg • 1 cup shredded zucchini • 2 cups (12 ounces) chocolate chips

Preheat oven to 350. Grease 2-3 cookie sheets. Using an electric mixer, cream butter and sugar together until fluffy. Add eggs and continue to beat, then add honey and vanilla. In a separate bowl, combine all-purpose flour, whole wheat flour, baking soda, salt, cinnamon, and nutmeg. Gradually add this mixture to the wet ingredients and mix until combined. Add zucchini and chocolate and mix to evenly distribute. Drop by spoonfuls onto cookie sheets. Bake for 10-14 minutes, until golden and set. Makes about 3 dozen cookies.

VARIATION – ZUCCHINI BARS Prepare batter as directed above. Grease a rimmed baking sheet/jelly roll pan or a 9”x13” baking pan. Spread batter evenly in pan. Bake for 15-18 minutes, until bars spring back when touched and a toothpick inserted into them comes out clean. Slice into bars and serve.

APPLE BARS with LEMON GLAZE ● fall These bars are a tasty way to use vitamin C- and fiber-rich apples and show off fall flavors.

• 1/2 cup butter • 1 1/3 cups packed brown sugar • 1 egg • scant 2 cups all purpose flour • 1 teaspoon baking soda • 1/2 teaspoon salt • 1 teaspoon ground cinnamon • 1/4 teaspoon ground cloves • 1/4 teaspoon ground nutmeg • 1 cup grated apple • 1 cup chopped walnuts, optional • 1/4 cup milk • 3 tablespoons lemon juice • 1 – 2 cups confectioner’s sugar

Preheat oven to 350 degrees. Grease 10.5”x15.5” jelly roll pan (or use both an 8”x8” and a 9”x9”) very well. In a stand mixer or by hand, cream butter and brown sugar until light and fluffy. Add egg and beat to combine. In a medium bowl, whisk together flour, baking soda, salt, cinnamon, cloves, and nutmeg. Add half the flour mixture to the butter and sugar mixture and stir to combine. Add the grated pear and mix to combine. Then add milk and remaining flour mixture. Stir to combine completely. Spread mixture in jelly roll pan. It should just fill it up (you may want to put a tray underneath just in case there’s any overflowing in the oven). Bake for 15-18 minutes, or until a toothpick comes out clean and the bars spring back when poked. To make the icing, whisk confectioners sugar into lemon juice. Add just enough to reach your desired drizzling thickness. Drizzle over bars, then cut and serve. Makes 24 bars. VARIATION – PEAR BARS: Substitute pears for the apple.

APPLE CRISP ● fall Adapted from Martha Stewart

Crisps are an easy and tasty way to incorporate fruit, which has lots of vitamins and fiber along with natural sugar, into a dessert (see a similar rhubarb crisp on p. 61). They’re also very difficult to mess up, so don’t worry too much about whether your measurements are exact.

• 3/4 cup flour • 1/4 cup packed brown sugar • 2 tablespoons plus 1/2 cup granulated sugar • 3/4 teaspoon salt • 1 teaspoon ground cinnamon, divided between topping and apple

mixture • 6 tablespoons (3/4 stick) unsalted butter, cold, cut into small

cubes • 1 cup old-fashioned rolled oats (not quick-cooking) • 3 pounds apples (Braeburn, Gala, Empire, and Golden Delicious

are good, avoid Red Delicious and Macintosh) • 2 tablespoons lemon juice

Preheat oven to 375 degrees. In a large bowl, mix together the flour, brown sugar, 2 tablespoons granulated sugar, salt, and 1/2 teaspoon cinnamon. Add the cold butter and rub in using your fingers, until the mixture has the texture of coarse cornmeal (a few larger lumps are fine too). Add the oats and continue to clump together with your hands. Set aside. Peel core, and chop the apples. In a bowl, toss apples with lemon juice, remaining 1/2 teaspoon cinnamon, and remaining 1/2 cup granulated sugar. Place apple mixture in a baking dish (approximately 9”X13”). Sprinkle the oat mixture evenly on top. Bake until the top is browned at the apple filling is bubbling, 55-70 minutes. Cool at least 10 minutes before serving. Serves 8-12 VARIATIONS – PEAR or PEACH CRISP: Substitute pears or peaches for the apples.

LOTS-OF-APPLES CAKE ● fall Adapted from Smitten Kitchen

This cake is so delicious that it’s hard to stop at one piece. But since it’s mostly low-calorie, fiber-rich apples, that’s not such a bad thing. (It is still dessert, though.)

• Butter or cooking spray for greasing pan • 6 large, tart apples (Granny Smiths are ideal) • 3 large eggs • 1 cup sugar • 1 teaspoon vanilla extract, almond extract, whiskey, brandy, rum,

or other flavoring • 1 cup flour • Cinnamon for dusting

Preheat oven to 350 degrees. Grease a 9” springform pan. (Note: you can also make this cake in a 7” x 11” sheet pan, although it is a little harder to get pieces out to eat.) Peel the apples, then cut into bite-sized chunks. Pile the apples into the greased pan. In a large bowl, combine eggs and sugar. Using a whisk or an electric mixer, beat until very thick. The batter should fall off the whisk in thick ribbons. Beat in vanilla or other flavoring. Gently stir in flour with a spoon or spatula until just combined. Pour the batter over the apples in the pan. Smooth the batter and apples so that they are level. Bake at 350 for 55-60 minutes, until apples are soft and a toothpick inserted into the cake comes out clean. Cool at least 10 minutes before removing from the pan. Dust with cinnamon before serving warm or at room temperature. Serves 10-12.

CHOCOLATE APPLE MUFFINS ● fall These muffins are chocolate-y enough to be delicious, but light enough to enjoy for a breakfast or snack.

• 1 1/3 cups flour • 3/4 cup sugar • 1/4 cup baking cocoa • 3/4 teaspoon baking soda • 1/4 teaspoon salt • 2 eggs • 1/2 cup applesauce • 1/4 cup milk • 1/4 cup water • 1/4 cup vegetable or canola oil • 1/2 teaspoon vanilla extract • 1 apple, diced into very small pieces

Preheat oven to 350 degrees. Grease 12 regular muffin cups or 36 mini muffin cups. In a large bowl, mix together flour, sugar, cocoa, baking soda, and salt. In a medium bowl, mix together eggs, applesauce, milk, water, oil, and vanilla. Pour wet ingredients into dry ingredients and stir until just combined. Very gently stir in diced apple. Fill prepared muffin tins 2/3 full with batter. Bake until muffins spring back when lightly touched or a toothpick inserted in the center comes out clean, 20-25 minutes for regular muffins and 10-12 minutes for minis. VARIATION: Try substituting pear, strawberries, raspberries, or even chocolate chips for the apple.

APPLE OATMEAL COOKIES ● fall Adapted from Joy the Baker

These cookies are perfect for fall – fresh apples and a hint of cinnamon make them irresistible.

• 1/2 cup (1 stick) butter, softened • 1/2 cup white sugar • 1/2 cup brown sugar • 1 egg • 1 teaspoon vanilla extract • 1 1/4 cup flour • 1 1/4 cup oats (old-fashioned and quick cooking are both fine –

do not use instant) • 1/2 teaspoon baking powder • 1/2 teaspoon baking soda • 1/2 teaspoon salt • 1 teaspoon cinnamon • 1/8 teaspoon nutmeg • 3/4 cup chopped walnuts, pecans, or almonds • 1 medium apple, peeled and diced small

Preheat oven to 350. Grease 2 large cookie sheets. In a large bowl, combine butter, white sugar, and brown sugar. Using an electric mixer or a lot of elbow grease, cream together until light and thoroughly mixed. Add egg and beat very thoroughly to combine. Add vanilla and beat in. In a separate bowl, whisk together flour, oats, baking powder, baking soda, salt, cinnamon, and nutmeg. Add to butter and sugar mixture and beat until just combined. Add nuts and apples and mix in by hand to distribute. Drop dough onto cookie sheets, making 24-30 cookies. Bake until lightly browned and solidified, about 11-15 minutes. Yield: 24-30 cookies

PUMPKIN OATMEAL COOKIES ● fall, winter

These soft, chewy cookies have all the flavors of fall, with the vitamins A, B6, and C, fiber, and iron boost of winter squash. You can use canned pumpkin, or cooked puree from any kind of winter squash (p. 80).

• 1 cup all purpose flour • 1 cup whole wheat flour (or substitute more all purpose if

unavailable) • 1 1/2 cups rolled oats or quick cooking oats (not instant) • 1 teaspoon baking soda • 1 1/2 teaspoons cinnamon • 1 teaspoon pumpkin pie spice OR 1/2 teaspoon ground nutmeg,

1/4 teaspoon ground ginger, and 1/4 teaspoon ground cloves • 1/2 teaspoon kosher salt • 1 cup (2 sticks) butter, softened • 1 cup brown sugar • 1 cup white sugar • 1 cup pumpkin puree (OR any other winter squash, p. 80) • 1 egg • 1 teaspoon vanilla extract • 1 1/2 cups chocolate chips OR raisins OR dried

cherries/cranberries

Preheat oven to 350. Grease baking sheets. In a medium bowl, mix together both flours, oats, baking soda, spices, and salt. In a large bowl using an electric mixer if available, cream butter and both sugars. Add pumpkin puree, egg, and vanilla and beat to combine. Add flour mixture and mix until combined. Add chocolate chips or dried fruit and mix in. Drop dough by rounded tablespoons onto cookie sheets. Bake for 12-14 minutes, until lightly browned and set. Cool at least 2 minutes before removing from sheet. Yield: about 48 cookies.

SPICED SQUASH ANGEL FOOD CAKE ● fall, winter

This light, airy cake becomes perfect for fall with the addition of pumpkin or squash and fall spices. Pumpkin also brings a little fiber and nutrient content to a cake that’s otherwise mostly sugar and air.

• 1 cup powdered sugar • 1 cup flour • 3/4 cup cooked squash puree (you can use canned pumpkin,

or any winter squash roasted and mashed) • 1/2 teaspoon cinnamon • 1/4 teaspoon nutmeg • 1 1/2 cups egg whites (about 12 whites) • 2 teaspoons cider vinegar • 1 1/2 teaspoons vanilla extract • 1/4 teaspoon salt • 1 cup white sugar

Preheat oven to 350. In a small bowl, combine flour and powdered sugar. Whisk or sift together to combine well. In a separate small bowl, combine squash or pumpkin, cinnamon, and nutmeg. Set both bowls aside. In a very large bowl, use an electric mixer to begin beating the egg whites. When they get foamy, add the cider vinegar, vanilla, and salt. Continue to beat until whites are no longer clear, then gradually add the white sugar. Beat until shiny stiff peaks form. Dust the flour mixture over the egg whites and gently fold in, using a spatula to cut down to the bottom center of the bowl, then slide up the side and fold the mixture over. Repeat this folding motion, turning the bowl to get all sides, until no flour streaks are visible. Add the squash mixture to the batter and repeat the same gentle folding in motion, until fully incorporated. Gently spoon into an ungreased tube pan or angel food cake pan. Bake for 35-45 minutes, until cake springs back when gently poked. Invert the cake pan on a rack or a stand that keeps the cake off the table. Allow to cool completely while upside down before removing from pan and serving. Serves 10-12.

SPICED SQUASH BREAD ● fall, winter This recipe is very adaptable and always a hit. It works equally well with canned pumpkin, cooked and mashed fresh pumpkin, or cooked squash of any kind. It is also delicious with canned or cooked mashed sweet potatoes. All of these orange vegetables bring lots of vitamin A and fiber.

• 3 1/2 cups all-purpose flour • 2 1/2 cups sugar • 2 teaspoons baking soda • 1 1/2 teaspoons salt • 1 tablespoon cinnamon • heaping 1/2 teaspoon nutmeg • heaping 1/4 teaspoon cloves • heaping 1/4 teaspoon ginger • 2 cups cooked mashed squash (canned pumpkin, or any cooked

mashed squash or sweet potatoes) • 1 cup vegetable oil • 1/3 cup water • 4 eggs

Preheat oven to 350 degrees and grease two 9”x5”x3” loaf pans. In a large bowl, mix together the dry ingredients: flour, sugar, baking soda, salt, and spices. In a medium bowl, mix the wet ingredients: squash, oil, water, and eggs. Add the wet ingredients to the dry ingredients and mix only until just combined. Divide batter evenly between the two prepared pans and bake for about 70 minutes, until a toothpick inserted in the center of each loaf comes out clean. Yield: two loaves VARIATION – ICED SQUASH BREAD SQUARES: Instead of 2 loaf pans, grease a 9”x13” pan. Prepare recipe as directed above and pour into prepared pan. Bake 20-30 minutes, until a toothpick inserted in the center comes out clean. Allow to cool. Lemon Icing

• 1 tablespoon lemon juice • 1 cup powdered sugar (approximately)

Whisk powdered sugar into lemon juice until the icing reaches a spreadable consistency. Spread on cooled squash bread. Cut into squares and serve.

GRAPEFRUIT YOGURT CAKE ● winter Adapted from Smitten Kitchen

This cake tastes similar to lemon pound cake, with an unexpected twist.

• 1 1/2 cups all-purpose flour • 2 teaspoons baking powder • 1/4 teaspoon salt • 1 large grapefruit (you will use the zest [peel] and 1/3 cup of juice) • 1 cup plain yogurt – whole milk, low fat, and fat free all work (OR

use vanilla – see changes below) • 1 cup plus 1 tablespoon sugar, divided between cake and syrup

(if using vanilla yogurt, reduce to 2/3 cup plus 1 tablespoon sugar) • 3 large eggs • 1/2 teaspoon vanilla extract (if using, vanilla yogurt, omit extract) • 1/2 cup vegetable or canola oil

Preheat oven to 350 degrees. Grease a loaf pan, then dust with flour. In a medium bowl, combine flour, baking powder and salt. Set aside. Zest the grapefruit by rubbing it on a cheese grater. You should grate off only the colored part of the peel, leaving the bitter white pith on the fruit. Set the grapefruit aside (you will be juicing it later.) In a large bowl, combine the zest, yogurt, sugar, eggs, and vanilla. Mix thoroughly. Add the flour mixture to the wet ingredients in the large bowl and stir until combined. Then, using a rubber spatula, fold the oil into the batter. To fold in, place the spatula in the center of the bowl so the edge hits the bottom. Slide the spatula under the batter, up the side of the bowl, and then flip the batter you just scooped into the middle. Continue this motion, turning the bowl to get all sides, until the oil is fully incorporated. Pour the batter into the prepared pan and bake about 50 minutes, until a toothpick inserted in the center comes out clean. Allow to cool 10 minutes in the pan, then flip the cake out of the pan and place on a wire rack to cool. While the cake is baking, prepare the syrup. Cut the grapefruit in half and squeeze the juice. Measure 1/3 cup juice (remove any seeds) and place in a small saucepan with remaining 1 tablespoon sugar. Heat on the stove, whisking, just until sugar is dissolved, and then remove from heat. When the cake is done and cooling, slide a plate or tray under the cake on the rack. Slowly pour the juice mixture over the still-warm cake, allowing it to absorb as much of the juice as possible. Cool completely before slicing and serving.

WINTER FRUIT SALAD ● winter Adapted from Smitten Kitchen

Citrus fruit is never local in Nebraska. But it stores and ships well, so it’s a good choice for the winter when most fruits grown out of season are of poor quality. Dried fruits are also a good option in the winter, as are pears, which can be grown locally and stored for long periods of time.

• 4 cups water • 2/3 cup sugar • zest of 1 lemon or orange, peeled off with a vegetable peeler • 12 dried apricots, cut in half • 8 dried figs, cut in quarters • 2 tablespoons juice from the zested fruit • 2 firm-ripe pears • 1 apple • 3 oranges • 1 grapefruit

In a saucepan, combine water, sugar, and zest. Bring to a boil to dissolve sugar, then remove from heat. Add dried fruit. Set aside to cool. In the meantime, peel and slice the pears and apple. Toss with the juice squeezed from the zested fruit. When the dried fruit in syrup has cooled, add the pears and apples to the pan. Cover and refrigerate 4 hours to 12 hours. Whenever you get a chance, prepare the oranges and grapefruit. Cut the peel away from the flesh, then cut the fruit into circles. Refrigerate the citrus circles until ready to use. When ready to serve, remove the apple, pears, and dried fruit from the syrup. Toss with citrus sections and a few tablespoons of syrup, and serve. (Save the syrup for sweetening beverages, or other uses.) Serves 8-12.

SIMPLE AND DELICIOUS CHOCOLATE CAKE This simple cake is very easy to bake successfully. The only way to mess it up is not to bake it long enough. So bake it until a toothpick in the center comes out clean, and then bake it 2-3 minutes more (unless you’re baking it as mini-cupcakes – then it’s just one minute longer).

• 1 1/2 cups flour • 1/3 cup cocoa powder, plus extra for dusting if using • 1 cup sugar • 1 teaspoon baking soda • 1/2 teaspoon salt • 1/4 cup (1/2 stick) butter • 2 ounces semisweet chocolate • 1 cup strong coffee, cooled (OR use water with optional

tablespoon instant coffee or instant espresso) • 1 teaspoon vanilla extract • 1 tablespoon vinegar (cider, white, red wine, whatever – it all

works, or use lemon juice) Preheat oven to 350º. Line a 9×5” loaf pan with parchment paper, or butter the pan well and dust with cocoa. Melt together butter and chocolate, either in the microwave, in a double boiler, or in a saucepan over a low flame (carefully, but it doesn’t really matter if it seizes). Let cool slightly. In a large bowl, whisk together flour, cocoa, sugar, baking soda, and salt. To the cooled chocolate and butter, add cooled coffee, vanilla, and vinegar. Add liquid mixture to the dry ingredients and stir just until all the flour is incorporated. Pour batter into pan and bake for 45-50 minutes, 3 minutes after a toothpick inserted in the center comes out clean. Cool in pan about 5 minutes, then turn out onto wire rack to cool completely. Serves 8-12. Variations:

• Bake in different pans – cupcake, mini cupcake, 2 8-inch rounds, one 7×11-inch pan, or anything else you want. These bake much more quickly, so check them to see when they are done

• Substitute oil for the butter for a dairy-free cake.

YOGURT POUND CAKE

Adapted from Baking from My Home to Yours by Dorie Greenspan

This cake is tasty and adaptable, so you can dress it up with any toppings you like. It’s simple to make and doesn’t even require a mixer.

• 1 1/2 cups all-purpose flour • 2 teaspoons baking powder • pinch of salt • 1/2 cup plain yogurt (OR use vanilla - see substitutions below) • 1 cup sugar (3/4 cup if using vanilla yogurt) • 3 large eggs • 1/4 teaspoon vanilla extract (omit if using vanilla yogurt) • 1/2 cup canola or vegetable oil

Preheat oven to 350 degrees. Grease a loaf pan or 11” x 7” sheet pan with oil or butter. In a medium bowl, mix together flour, baking powder, and salt. In a large bowl, mix thoroughly to combine yogurt, sugar, eggs, and vanilla. Then add the flour mixture and stir or whisk to combine. Then, using a rubber spatula, fold the oil into the batter. To fold in, place the spatula in the center of the bowl so the edge hits the bottom. Slide the spatula under the batter, up the side of the bowl, and then flip the batter you just scooped into the middle. Continue this motion, turning the bowl to get all sides, until the oil is fully incorporated. Pour into prepared pan. Bake for 50-70 minutes for loaf pan or 25-35 minutes for sheet pan, until a toothpick inserted in the center of the cake comes out clean. Allow to cool in pan 10 minutes, then remove from pan to cool completely before slicing. Yield: 1 loaf

VARIATION: YOGURT POUND CAKE with STRAWBERRY SWIRL

Prepare batter as directed above. Pour half the batter into the pan, then add 3/4 cup frozen and thawed or fresh strawberries, mashed into a chunky puree. Add remaining batter on top, then bake as directed.

BREAD PUDDING

Bread pudding is incredibly easy to make, and the results are delicious. It’s also a great way to use up old, stale bread. You can use wheat bread to add a little whole grain (note: this does not make it health food).

• 2 cups 2% or whole milk • 1/2 cup brown sugar • 3 eggs • 2 teaspoons cinnamon

• 1/4 teaspoon ground nutmeg

• 1 teaspoon vanilla extract • 3 cups bread, torn into

small pieces (use stale)

Preheat oven to 350 degrees. Grease a 1 1/2 or 2 quart sized baking dish or casserole. In a large bowl, whisk together all ingredients except for the bread. Place the bread in the casserole in an even layer. Pour the milk mixture over the bread. Press the bread gently to help it absorb the liquid, then allow to sit for 10-20 minutes. Bake for 45-50 minutes, until no longer liquid in the middle. Serve warm. VARIATION – Bread Pudding with Fruit: Add 1 1/2 cups chopped fruit or berries mixed in with the bread.

RICE PUDDING

Rice pudding is a cheap and simple dessert, plus, it uses up leftover rice. Using brown rice is a great way to work whole grains into your diet.

• 2 cups cooked rice, white or brown, any variety (leftovers is ideal) • 3 cups milk • 1/2 cup brown sugar • 1 teaspoon cinnamon • 1/4 teaspoon nutmeg • 1/8 teaspoon cloves • 1/2 cup raisins, optional

Combine all ingredients except raisins (if using) in a large pot. Bring to a boil, then reduce heat to a simmer and cook until the pudding is thickened and much of the milk has been absorbed into the rice, about 30 minutes. Serve warm, room temperature, or cool. Top with raisins, if desired. Yield: 6 servings

BASICS

CHICKEN STOCK ● any time

Homemade chicken stock is very useful to have on hand for making soup and other dishes. It’s tastier and lower in sodium than storebought. You can store it frozen for up to a year. Chicken stock is frequently made from raw chicken, but you can also use the bones from a roast chicken.

• Bones from one roasted chicken, or scraps (backbone, wings, neck, etc) from raw chicken

• Vegetable scraps: this can include the tough parts and ends of all sorts of vegetables. Onions, carrots, and celery are commonly used, but you can also add many other vegetable scraps you have around. Just avoid very strong-tasting vegetables such as cabbage.

• Optional additions, if available: o 8 whole peppercorns o fresh parsley (can be stems leftover from using leaves)

or thyme o 1 bay leaf

• 8 cups water • Salt

Place chicken bones and scraps and vegetables in a large pot. Add water – everything should be fully covered by an inch or two. Bring to a boil, then reduce heat to a simmer and cook for 1-2 hours (longer-simmered stock will be more flavorful, so do all 2 hours if you have time). Skim off and discard any foam that rises to the surface. When you’re done simmering, strain the stock through a sieve and discard all the solids. Add salt to taste. Aim for less salty rather than more – you can always add more salt when you’re cooking with the stock later. Cool to room temperature before refrigerating or freezing. VARIATION: VEGETABLE STOCK To make vegetable stock, omit the chicken, and simply add all the vegetable scraps you can along with peppercorns, parsley, thyme, and bay leaf if available. Simmer for only 40-50 minutes. There will not be very much foam to skim. Strain and salt as described above.

ROASTED RED PEPPERS ● summer, fall

Removing the skin from roasted peppers can be a messy task, but that smoky, charred taste and sweetness of the roasted peppers is worth it. Preheat a broiler or grill to high heat. Place red, yellow, or orange peppers directly under broiler or on grill. Allow the skin facing the heat to blacken and blister, 1-2 minutes. Turn the peppers to allow the next side to blacken. Continue turning until skin is completely blackened. Transfer peppers to bowl or container and cover tightly with lid or plastic wrap. Allow to sit, covered, for at least 20 minutes (steam helps skin come off). When peppers are cool enough to handle, use your hands to carefully open the pepper and remove the seeds, stem, and any liquid inside. Then, place the pepper (pieces, by now) skin-side up on a cutting board and use your fingers or a knife to scrape off the skin. It should come off easily. Do not rinse the peppers.

CANNING RECIPE: MARINATED RED PEPPERS ● summer, fall ● Adapted from Simply Recipes

This recipe makes your roasted peppers even more delicious and preserves them to eat all year round. If you don’t want to can, you can stop before the processing step and store your peppers in the fridge to eat within 3 weeks.

• 1 cup bottled lemon juice • 2 cups white vinegar • 1 cup olive oil • 2 cloves garlic, quartered • 1 1/2 teaspoons salt • 4 pounds bell peppers, roasted (see above) • 3 pint-sized canning jars

Heat a large pot of water for canning (water should cover the pint jars by at least an inch). While it heats, prepare marinade: in a large saucepan, combine lemon juice, vinegar, olive oil, garlic, and salt. Bring to a boil. Dip jars and lids in boiling water to sanitize. Distribute the roasted peppers evenly between the sanitized jars. Pour the hot marinade over, leaving 1/2 inch head space. Wipe rims clean, then place on lids and rings (do not tighten rings too tight). Place jars in the boiling water for canning. Boil for 15 minutes. Allow to cool in pot for a few minutes, then remove to cool completely. Jars lids should pop down, showing the can is sealed. Sealed cans can be stored at room temperature for a year. If any jars fail to seal, place in the refrigerator and use within 3 weeks.

ROASTED SQUASH PUREE

You can substitute roasted squash puree for canned pumpkin in any recipe. Make a large batch and freeze it to use whenever you need.

• 1 winter squash, any variety (butternut, acorn, delicata, buttercup, hubbard, red kuri, cushaw, etc)

Preheat oven to 400. Slice the squash in half in whatever way is easiest. Using a large spoon, scoop out the seeds and pulp. Save the seeds for toasting (below). Place squash halves cut side down on a baking sheet. Roast until completely tender, about 90 minutes (timing will depend on the size of your squash). Allow to cool. When cool, scoop the squash flesh away from the skin and place it in a bowl. Using a fork, mash the squash until it is fairly smooth. If desired, you could use a food processor, but a fork usually does the job well. Use as you would canned pumpkin. Freeze for later use if desired. Recipes in this book using roasted squash puree: Roasted Squash Soup (9), Pumpkin Oatmeal Cookies (70), Spiced Squash Angel Food Cake (71), Spiced Squash Bread (72)

TOASTED SQUASH SEEDS

Seeds are the “free gift with purchase” when you cook a squash. Turn them into a tasty snack with this recipe.

• Seeds from one winter squash (pumpkin, butternut, acorn, delicata, and other squashes with thin-edged seeds work best. Avoid buttercup, hubbard, red kuri)

• 1 teaspoon vegetable, canola, or olive oil • 1 large pinch salt • Spices of your choice – examples (the possibilities are endless):

o 1/4 teaspoon garlic powder OR o 1/4 teaspoon cinnamon OR o 1 pinch cayenne pepper OR o 1/2 teaspoon chili powder OR

Preheat oven to 350. Mix all ingredients in a small bowl. Spread the seeds on a baking sheet and cook for about 30 minutes. Every 10 minutes or so, stir the seeds around a bit so they cook evenly. Seeds are done when they are crisp and golden brown. Note: some seeds (especially from acorn squash) may begin to pop. Once they’re popping in the oven, they’re done.

GUIDES

DRY BEAN COOKING GUIDE

Dry beans are cheap, nutritious, and tasty. Cooking them does take some planning ahead. Consult this guide to know how to cook all kinds of dry beans. Soaking the beans: OVERNIGHT SOAK METHOD – Beans need to soak in lots of water for at least 8 hours BEFORE you can cook them. You can soak them up to 24 hours, and it is usually easiest to put them in water the day before you want to use them. Make sure there is plenty of water covering the beans by 5 or 6 inches – they will absorb a lot of water. QUICK SOAK METHOD – To get ready to cook more quickly, use this method. Place beans in a large pot and cover with plenty of water to cover by 4-5 inches. Bring to a boil, then turn of the heat, cover the pot, and allow to sit for 1 hour. Proceed with draining and rinsing. Drain and rinse: Drain the soaked beans from the soaking water and quickly rinse them. Do not reuse the soaking water. Cooking the beans: STOVETOP METHOD – Place the soaked beans in a large pot and add water to cover by 4-5 inches. If you want, you can add half an onion and pieces of carrot or celery for extra flavor, but you don’t need to. Bring the beans and water to a boil. There will be a lot of foam on the top of the water – skim it off with a spoon and throw it away. Reduce heat to a simmer and cook until beans are tender, usually 1.5 to 2.5 hours. The amount of time will depend on the type of beans you used and how long you soaked them. SLOW COOKER METHOD – Place the soaked beans in a slow cooked and add water to cover by 4-5 inches. If you want, you can add half an onion and pieces of carrot or celery for extra flavor, but you don’t need to. Cook on low until beans are tender, about 5-7 hours. The amount of time will depend on the type of beans you used and how long you soaked them. You can also cook beans from dry (without soaking first) in a slow cooker, but they will take longer to cook and may cause more bean-related gas problems than soaked beans. When are they done? The longer you cook beans, the softer they get. How soft you want them will depend on how you plan to use them. If you’re putting them into a soup where they will slow-cook again, you

might want them less tender. If you’re going into a salad, they should be very tender. If you plan to puree or mash them, you may want to cook them a very long time, until they are beginning to burst. Salt and storage: Once the beans are cooked to the texture you want, turn off the heat. Add a bit of salt to the cooking water. Taste it (be careful, it’s hot) – it should be flavorful, but not taste too salty. Less salt is better than too much, since you can always add more, but you can’t take any out. At this point, your cooked beans in liquid can be treated just like canned beans from the store and used in recipes that call for canned beans. You can use them right away, or store them in the refrigerator, submerged in cooking liquid, for up to 1 week. Cooking liquid: The liquid that the beans cooked in isn’t trash. You can use it in soups, or anywhere else where you might otherwise you chicken broth or when you want to add some extra flavor. For example, you can cook rice in bean liquid for a flavorful side dish. RECIPES IN THIS BOOK USING COOKED BEANS:

• Southwest Sweet Potato and Bean Soup (11) • Spinach and Wild Lambsquarter Salad (17) • Hearty Green Salad with Beans, Eggs, and Peppers (27) • Pork and White Bean Chili (38) • Southwest Bean and Tomato Stew (39) • Fried Herb Bean Dip (53) • Roasted Garlic Bean Dip (53)

WHOLE GRAIN GUIDE Information adapted from the Food Network

Whole grains (including brown rice, wheat berries, barley, and more) are grains that have some or all of their outer layers (husk, germ, etc) intact, as opposed to refined grains, which have these layers removed. Whole grains have a hearty, nutty flavor and are very healthy – they have more fiber than refined white grains, so your body processes them more slowly. This prevents blood sugar spikes and keeps you feeling fuller for longer. Whole grains also have more nutrients than refined grains, since these nutrients are in the outer layers of the grain that gets taken away to make refined grains. Whole grains do take longer to cook, so plan ahead. You can work new grains into your meals by mixing them with more familiar ones and eating them with favorite dishes.

Grain What is it? Water* Ratio Cooking Instructions

Barley, hulled

Chewy grain, high nutritional value. Serve like rice or add to soups.

3 parts water to 1 part barley

Bring water and 1 pinch salt per cup barley to a boil. Add barley, reduce heat to a simmer, and cover pot. Simmer 40-50 minutes.

Barley, pearled

More of the outer layers are removed than for hulled barley, allowing it to cook faster. Only slightly less nutritious than hulled barley

3 parts water to 1 part barley

Bring water and 1 pinch salt per cup barley to a boil. Add barley, reduce heat to a simmer, and cover pot. Simmer 30 minutes.

Brown rice

Rice that still has the outer layers of the kernel, containing many nutrients that are destroyed in white rice.

2 parts water to 1 part brown rice

Bring water and 1 pinch salt per cup brown rice to a boil. Add rice, reduce heat to a simmer, and cover pot. Simmer 40-50 minutes. Let stand with heat off 10 minutes before serving.

Corn grits/ polenta

Whole corn kernels, ground

3.5 parts water to 1 part corn grits

Bring water and 1 pinch salt per cup grits to a boil. Add grits, whisking to prevent clumps. Reduce heat to a low boil and cook, stirring frequently, for 30-50 minutes, depending on how coarse the grind

Farro

Grain related to wheat. The kernels are chewy, with a nutty flavor. Good in soups, salads, and pilafs.

Plenty of water

Bring a pot of salted water to a boil. Add farro, reduce heat to a simmer, and cook for about 25 minutes, until grains are tender.

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Quinoa (KEEN-wa)

High-protein seed native to South America. Especially good in pilafs. Check package to see if it’s pre-rinsed – if not, rinse it to remove a bitter outer coating.

2 parts water to 1 part quinoa

Place quinoa, water, and 1 pinch salt per cup quinoa in a saucepan. Bring to a boil, reduce heat to a simmer, cover, and simmer for 15 minutes, until grains are tender and little spirals are separating off. Let stand 5 minutes off heat, covered before serving.

Spelt

Grain related to wheat and very similar to farro. The kernels are firmer than farro and chewy, with a nutty flavor. Good in soups, salads, and pilafs.

Plenty of water

Bring a pot of salted water to a boil. Add spelt, reduce heat to a simmer, and cook for about 50 minutes, until grains are tender.

Wheat berries

Whole kernels of wheat. The kernels are chewy, with a nutty flavor. Good in soups, salads, and pilafs.

Plenty of water

Bring a pot of salted water to a boil. Add wheat berries, reduce heat to a simmer, and cook for about 50 minutes, until grains are tender but still a bit chewy.

Wild Rice

Actually a grass, not a grain, but nutritionally similar and cooked similarly. Different types are available.

3 parts water to 1 part wild rice

Bring water and 1 pinch salt per cup wild rice to a boil. Add wild, reduce heat to a simmer, and cover pot. Simmer 35-65 minutes (depending on variety), until tender.

*You can also cook any of these grains in chicken or vegetable stock (p. 73) for more flavor.

VINAIGRETTE GUIDE A vinaigrette is a type of dressing or sauce that combines an acid, usually vinegar or citrus juice, with oil. Vinaigrettes are easy to make, and once you get the basic idea, you can change them around to make all sorts of different dressings. BASICS:

• 1 part vinegar – Any variety except white vinegar, or you can use citrus juice, or combine different vinegars and juices

• 3 parts oil – Canola, vegetable, olive, or other. Depending on the type of vinegar you use and the other ingredients you add, you may need less oil than 3 parts. In fact, most of the recipes on Sioux Chef use just 2 parts oil.

• Salt – Add a pinch, then taste to see if you like the flavor. If the flavor seems flat, add another pinch. The salt should make the other flavors pop without tasting salty. If it starts to taste salty, you’ve gone too far

PROCEDURE: In a small bowl, whisk together the vinegar and salt (if you don’t have a whisk, use a fork to mix). Then, hold the whisk in one hand and the oil in the other. Drizzle in the oil while whisking. This helps the oil and vinegar, which naturally separate into two layers, stay together better. Whisk or shake again immediately before using the dressing. ADD-INS:

• Mustard – Mustard helps bind together oil and vinegar, so dressing with a small amount of mustard in it will stay together much better. Add a small amount of mustard with the vinegar before whisking in the oil.

• Sugar, honey, or other sweetener – For a sweeter salad dressing, add a small amount of sugar, honey, or another sweetener to the vinegar before adding the oil. Whisk well to make sure the sugar is fully dissolved.

• Onion, garlic, or shallots – These vegetables are added raw to flavor the dressing. Finely chop a small amount of onion, garlic, or shallot and add to the vinegar before whisking in oil.

• Black Pepper – If you’re a fan of black pepper, add it to the vinegar along with the salt.

• Herbs – Add fresh chopped herbs or dried herbs to the vinegar before adding oil.

• Spices – Add your favorite spices to the vinegar before adding oil. HOW MUCH DO I ADD? When you’re making a vinaigrette, keep tasting! Taste what you’re making as you go along and think about whether it

might need a little more mustard in there, a little extra black pepper. Make it something you like. Your homemade vinaigrettes can be kept in the fridge for up to a month, so you can make a big batch and use it for a long time. You may never need to buy salad dressing again! VINAIGRETTE RECIPES FROM THIS RECIPE BOOK AND MORE: Apple Cider Vinegar and Mustard Vinaigrette (p. 18): whisk together 2 tablespoons cider vinegar, 2 teaspoons Dijon or regular mustard, 1 teaspoon sugar, a large pinch of salt, and black pepper to taste. Add 1/4 cup oil (vegetable, canola, or olive) and whisk to make a vinaigrette. Basic Balsamic Vinaigrette: whisk together 2 tablespoons balsamic vinegar, large pinch of salt, and black pepper to taste. Add 1/4 cup oil (vegetable, canola, or olive) and whisk to make a vinaigrette.

• Variation – Citrus Balsamic: Instead of 2 tablespoons balsamic vinegar, use 1 tablespoon balsamic, 1 tablespoon lemon or orange juice.

• Variation – Dijon Balsamic: Add 2 teaspoons Dijon mustard with the vinegar and whisk to combine before adding oil.

• Variation – Honey Balsamic: Add 1 teaspoon honey with the vinegar and whisk to combine before adding oil.

Citrus Vinaigrette (p. 10): Whisk together 2 tablespoons lemon, lime, orange, or grapefruit juice, 1 teaspoon sugar (optional for lemon, lime, or grapefruit, omit for orange), large pinch salt, and black pepper to taste. Add 1/4 cup oil (vegetable, canola, or olive) and whisk to make a vinaigrette. Garlicky Lemon-White Wine Vinaigrette (p. 11): Finely chop 1 clove garlic. Whisk together 1 tablespoon lemon juice, 1 tablespoon white wine vinegar, chopped garlic, large pinch salt, and black pepper to taste. Whisk in 1/4 cup oil (olive if you have it, or vegetable or canola) to make a vinaigrette. Mustard Dill Vinaigrette: Whisk together 1 1/2 tablespoons lemon juice or white wine vinegar, 1 tablespoon Dijon mustard, 1 tablespoon chopped dill, a large pinch of salt, and black pepper to taste. Whisk in 3 tablespoons oil (canola or vegetable) to make a vinaigrette.

HARD BOILED EGG GUIDE

This method of hard boiling eggs is nearly foolproof – you pretty much can’t overcook them this way. No more dark gray rings around the yolks! Note: use older eggs for hard boiling – they are easier to peel. Choose the right size pot: all your eggs should fit in a single layer on the bottom. Cover with water: add water to cover the eggs by 1 inch. Bring to a boil: place over high heat and allow water to come to a boil. Boil for 1 minute: once the eggs come to a boil, allow them to stay at a rolling boil for a minute. Turn off the heat: turn off the heat under the pot and set a timer for 14-17 minutes – the larger your eggs, the longer you’ll need. Cool: place eggs in cold water to cool quickly Store: if you want, you can keep boiled eggs in the fridge, in their shells, for up to a week. Peel: make a lot of cracks in the egg. Start peeling at the bubble at the rounded end of the egg, and make sure you get underneath the membrane below the shell, peeling off the membrane as you go.

HERB PRESERVATION TIPS

How do you keep the fresh herb flavor for a long time? Try these tips to keep the taste of summer all year long. HERB OIL: Herbs in oil can stay fresh in the fridge for 2-3 weeks because the oil covers the herbs and prevents them from spoiling. Use herb oil as a starting point to make a vinaigrette or pesto, or just add on meat, vegetables, or pasta for a burst of herb flavor. To make herb oil (any herb, or a combination you like), roughly chop 1 cup of the herb. Place in food processor or blender and add 1/2 cup olive oil. Pulse to combine PESTO (p. 44) and SALSA VERDE (p. 45): As with making herb oil, putting your herbs in an oil-based sauce helps them stay fresh for longer. FREEZE OIL/SAUCE FOR LONG-TERM STORAGE: Herb oils, pesto, and salsa verde keep very well in the freezer. You can make a large batch, then freeze in ice cube trays or in a thin, flat layer in a plastic freezer bag. That way, you can defrost only the amount you need by taking a few cubes or breaking off a piece from your thin layer.