Back to School!
The Development and Implementation of a Local, Organic, and Sustainable Lunch
Provided by the 2014-2015 UNH Dietetic Internship Class of: Elizabeth Berman,
Brittany Jones, Carly Lewis, Kimberly Mayo, Gabrielle Mele, Kara Pavlidis,
Courtney Perrin, Rebecca Pettey, Kelly Stoner, and Stephanie Swanick.
Back to School! Local/Organic Lunch Recipes
(scaled down for the average consumer)
Black Bean Sliders
Gabrielle Mele, recipe adapted from EveryDayMaven.com
Recipe makes 8- 1/4 Cup-sized Burgers
Ingredients:

2 C dried black beans, soaked overnight, boiled 30-35 minutes

5 ounces canned diced tomatoes, drained

1/3 C flat-leaf parsley

1/3 C cilantro leaves

1 clove garlic, finely chopped

1 scallion, finely chopped

2/3 C white mushrooms, chopped

1/2 C cups rolled oats

1 1/4 tsp cumin

2/3 tsp pepper

2/3 tsp chipotle chili powder

1 tsp salt

(parchment paper for baking)
Directions:
1.
Soak beans in water, covering them by 1 inch, over night
2.
Bring beans to boil and continue cooking for 30-35 minutes on medium heat.
3.
Let beans cool completely
4.
Preheat oven to 400 F.
5.
Strain tomatoes and beans, slice scallions, peel garlic, clean and remove stems from
mushrooms
9.
Put scallions and garlic into food processor, pulse until finely chopped. (Use rubber
spatula to scrape sides if needed)
10.
Add mushrooms, parsley, and cilantro into processor, pulse until mushrooms finely
chopped.
11.
Add beans, tomatoes, cumin, and salt, pulse a few times
12.
Add oats and pulse until combined
13.
Transfer bean mixture to medium sized mixing bowl and use 1/4 cup measuring tool to
place burgers onto pan lined with parchment paper.
14.
Bake for 10 minutes, flip, and continue cooking for additional 10 minutes
Serving Size: 1
Nutrition Facts per serving:
Calories: 108
Carbohydrates: 19.1 g
Sugar: 0.6 g
Protein: 6.2 g
Fat: 1.1 g
Sodium: 198.6 mg
Fiber: 5.4
Mini Burger Buns
Gabrielle Mele
Adapted from Fine Cooking, November 2000 (Dan Winans)
Makes 8 small buns
Ingredients:

1/3 cup milk

3/4 tsp dry active yeast

5 T+ 1 tsp sugar

1/3 tsp salt

1 1/3 cups all purpose flour

1 1/3 oz unsalted butter, softened

1 small egg
Egg Wash

1 egg, beaten

1/3 tsp salt to top buns
Directions:
1.
Warm milk in small pan and pour into mixer bowl.
2.
Add yeast and let sit for 5 minutes.
3.
Add rest of ingredients and beat with dough hook until well combined.
4.
Knead for 5 minutes on medium speed.
5.
Cover bowl and let rise for 45 minutes.
6.
Cover baking pan with parchment paper
7.
Turn dough out onto smooth surface and divide into 8 pieces.
8.
Roll each into ball and allow to sit covered on pan for 30 minutes.
9.
Preheat oven for 375 F.
10.
Remove cover and brush with beaten egg and sprinkle salt evenly over bun tops.
11.
Bake rolls until browned, about 20 minutes.
Serving Size: 1
Nutrition Facts per serving:
Calories: 135
Carbohydrates: 19.2 g
Sugar: 3.3 g
Protein: 3.3 g
Fat: 4.9 g
Sodium: 208 mg
Fiber: .6 g
Arugula and Beet Salad
Courtney Perrin (original recipe)
Serves 8
Ingredients:

3 small beets

142 g arugula (5.5 c)

½ of large cucumber or 1 small cucumber (approx. 1 cup)

1 c raspberries

¼ c slivered almonds

1 tsp. olive oil
Directions:
1.
Preheat oven to 400°
2.
Thinly slice beets, approximately ¼ of an inch and place on baking sheet. Drizzle with 1
tsp. olive oil
3.
Bake for 30 min, until tender
4.
Rinse arugula, pat dry and place in large salad bowl
5.
Prepare cucumbers by thinly slicing, approximately 1/8 of an inch and then cutting slices
in half.
6.
Add cucumbers, raspberries and almonds to the salad bowl
Honey Dijon Vinaigrette
Courtney Perrin (recipe adapted from Dan Winans)
Makes 1 Cup
Ingredients:

¼ c olive oil

1 ½ Tbs. apple cider vinegar

2 tsp. honey

2 tsp. Dijon mustard

½ tsp. salt

Pepper to taste
Directions:
Combine all ingredients for the dressing in a bottle/container and shake vigorously until
combined
Serving Size: 1 cup Salad w/Dressing
Nutrition facts per serving:
Calories: 119 kcal
Fat: 9.3 g
Fiber: 2.7 g
Carbohydrates: 8.2 g
Protein: 2 g
Sugar: 4.9 g
Peanut Butter and Jelly Cupcakes
Rebecca Pettey (original recipe)
Makes 12 Cupcakes
Ingredients for Cupcake:

1 Cup Cake Flour (Unsifted)

1 tsp. Baking Powder

½ tsp. Kosher Salt

¼ Cup Granulated Sugar

¼ Cup Dark Brown Sugar

6 Tbs. Unsalted Butter

2 Large Eggs

1 tsp. Vanilla Extract

¼ Cup + 2 Tbs. Whole Milk

½ Cup + 1 Tbs. Creamy Peanut Butter

~4 Tbs. Raspberry Preserves
Ingredients for Frosting:

2 Sticks of Butter, softened (16 Tbs.)

¾ Cup Confectioner’s Sugar (Sifted)

½ Cup Creamy Peanut Butter

Pinch Kosher Salt

~2 Tbs. Raspberry Preserves
Cupcake Directions:
1.
Preheat oven to 350°F and line cupcake tray with paper liners.
2.
Combine cake flour, baking powder, and kosher salt in medium sized bowl.
3.
In an electric mixing bowl, cream together the unsalted butter, granulated sugar, and dark
brown sugar on medium speed for 5 minutes. Add in eggs and vanilla extract, and beat on
medium speed for 2 more minutes.
4.
Add in half of the flour mixture and mix on low to combine with sugar and butter
mixture. Scrape down the sides of the bowl and the mixing paddles, add in the milk, and
mix on low to combine. Next, add the remainder of the flour mixture and mix on low to
combine.
5.
Add in the peanut butter and mix on low, with a few bursts of high, until incorporated.
6.
Fill cupcake liners ¾ of the way full and bake for 17-20 minutes, or until a toothpick
inserted comes out clean.
7.
When cupcakes are removed from oven, let cool for 5 minutes.
8.
Fill squeeze bottle with preserves and insert tip of squeeze bottle into cupcakes to fill the
center of the cupcakes with the preserves. Be careful not to let preserves pour out of
cupcake.
Frosting Directions:
1.
After letting butter soften at room temperature, beat in electric mixer for 30 seconds to
loosen. Add in sugar, ¼ cup at a time, and mix on low.
2.
Scrape down the sides of the bowl and the mixing paddles and add in peanut butter and a
pinch of salt. Beat on high for 5-7 minutes until the frosting as increased in volume and
has become somewhat stiff.
3.
Pipe frosting onto cupcakes, and using squeeze bottle, drizzle preserves over frosting.
Serving Size: 1 cupcake
Nutrition Facts per Serving:
Calories: 465 kcals
Carbohydrates: 35.8 grams
Sugar: 22.2 grams
Protein: 8.2 grams
Fat: 33.6 grams
Sodium: 237.4 milligrams
Fiber: 1.7 grams
Bacon Fig Jam
Brittany Jones (original recipe)
Makes 24 Servings
Jam Ingredients:

1/2 medium onion diced

1.5 cup chopped dried figs

1.5 cup water

1.5 teaspoon lemon juice

4.5 Tablespoons of sugar

8 oz of bacon

Dash of Salt
Directions:
1.
Cook Bacon
2.
Caramelize onions in bacon fat
3.
Put the chopped figs and water (and sugar if you’re adding) in a pot and bring to a boil.
Turn the heat down to low and simmer until the figs are plump and very soft, about 20
minutes. If the water evaporates too much, add just enough to keep the figs simmering.
4.
Turn off the stove and pour the contents of the pot into a food processor with the
caramelized onions. Add lemon juice and pinch of salt and puree. If the fig jam is too
thick or chunky, just add more water about a teaspoonful at a time until the consistency is
that of a spreadable paste.
Serving Size: 1 Tbsp
Nutrition Facts per Serving:
Calories:56
Fat: 4.5g
Carbohydrates: 4.1g
Sugar: 3.32g
Protein: .163g
Sodium: 6.38mg
Fiber: .46g
Grilled Cheese with Bacon Fig Jam
Brittany Jones (original recipe)
Makes 2 Servings
Sandwich Ingredients:

2 Slices of bread

1.5 tsp Salted butter softened

2 tbsp bacon fig jam

2 oz of cheese (cheddar)
Directions:
1.
Heat a large non-stick skillet over medium heat. Butter one side of each slice of bread.
Spread 1 tablespoon of the fig jam on the unbuttered side of two of the slices. Place the
butter side down of those two slices in the skillet. Divide the jam and cheese between the
slices in the skillet and top with the remaining bread, butter-side up.
2.
Cover the pan with a lid or sheet of aluminum foil for about 3 minutes; this will ensure
heat melts the cheese. Remove the lid (or foil) and check the undersides of the bread with
a spatula. If the bread is lightly browned, flip the sandwiches to finish off the other sides.
When both sides of the sandwiches are perfectly browned (you know what that looks
like) and the cheese is just about melted, remove them from the pan, cut, and serve hot
and gooey.
Serving size: ½ sandwich
Nutrition Facts/Serving
Calories: 220
Fat: 13.71 g
Carbs: 14.12 g
Protein: 10.06 g
Sugar: 1.57 g
Fiber: .75 g
Sodium: 346 m
Cauliflower Pizza
Carly Lewis (original recipe)
Makes 5 Servings
Ingredients:
Crust:

4 C grated cauliflower (about 1 head)

½ C Plain fat free Greek Yogurt

2 eggs, beaten

4 Tbsp mixture of basil, oregano, thyme, rosemary

dash of salt
Topping:

1 ½ C pizza sauce

½ C of grated mozzarella

Add any toppings you would like!
Directions:
1.
Preheat oven to 400 degrees Fahrenheit.
2.
In a food processor, pulsing the cauliflower florets until grainy.
3.
Place 2 C of riced cauliflower into a clean, thin dish towel. Wrap it up in the middle and
twist closed to get out the moisture. If it is still wet, repeat with a new cloth until dry.
4.
Put cauliflower into a large bowl and add the yogurt, egg, and seasoning mixture.
5.
Combine everything.
6.
Spread the cauliflower “dough” onto a baking sheet lined with parchment paper until it is
about 1/2-inch thick.
7.
Bake in the oven for 30 minutes or until slightly brown and firm.
8.
Remove the crust from the oven and top with sauce, mozzarella, and your choice of
toppings. We added green bell pepper, onion, spinach, and pepperoni!
9.
Put the pizza back into the oven for another 5-10 minutes or until the cheese is melted.
Serving Size: 1/5 Pizza
Nutrition Facts per Serving w/Sauce and Pepperoni:
Calories: 139 kcal
Fat: 9 g
Carbohydrates: 7 g
Sugar: 3.5 g
Fiber: 1.5 g
Protein: 8.5 g
Sodium: 368 mg
Nutrition Facts per Serving w/Sauce but without Pepperoni:
Calories: 94
Fat: 7g
Carbohydrates: 7 g
Sugar: 3.5 g
Fiber: 1.5 g
Protein: 6.5 g
Sodium: 208 mg
Pizza Sauce (on Cauliflower Pizza)
Kara Pavlidis (original recipe)
Ingredients:

1 lb fresh tomatoes, sliced

1 T olive oil

1 T unsalted butter

1 garlic clove, minced

1/2 tsp. dried oregano

1/4 tsp. dried rosemary

1/8 tsp. dried thyme

1/8 tsp. crushed red pepper

1/2 tsp. salt

1/2 c. yellow onion, diced

1/2 of a 6 oz can tomato paste
Directions:
1.
Blend the tomatoes in a food processor until mostly smooth.
2.
In a large skillet, heat olive oil and butter. Saute onions until transparent, 3-5 minutes.
Then add the garlic, oregano, rosemary, thyme and red pepper flakes. Cook until mixture
is fragrant.
3.
Add the salt and blended tomatoes. Stir until mixed together.
4.
Bring the mixture to a simmer, and let simmer for 1 hour.
5.
Five minutes before done, add the tomato paste and stir together.
Chocolate Zucchini Cake
Recipe by Elizabeth Berman Adapted from allrecipes.com
Makes 24 Slices
Ingredients:

¼ cup vegetable oil

¼ cup plain, fat-free greek yogurt

1 ½ cups white sugar

2 teaspoons vanilla extract

2 cups all-purpose flour

½ cup unsweetened cocoa powder

1 ½ teaspoons baking soda

1 teaspoon salt

2 cups shredded zucchini

¾ cup chocolate chips
Directions:
1.
Preheat oven to 350. Grease a 9x13 pan.
2.
Combine oil, yogurt, sugar, and vanilla extract in a bowl.
3.
In a separate bowl, combine flour, cocoa powder, baking soda, and salt.
4.
Mix together wet and dry ingredients.
5.
Add zucchini and stir until combined.
6.
Add chocolate chips and stir.
7.
Pour into pan and bake 25 to 30 minutes, until a toothpick inserted in the center comes
out clean.
8.
Allow to cool and then dust with powdered sugar.
Serving Size: 1/24 Cake
Nutrient Facts per Serving
Calories: 124
Carbohydrates: 24 g
Sugar: 14.5 g
Protein: 2.3 g
Fat: 2.8 g
Saturated Fat: 0.5 g
Sodium: 181 mg
Fiber: 1.3 g
BlueNilla Coconut Parfaits
Kelly Stoner (original recipe)
Makes 4 cups granola
Ingredients:
Granola:

2 cups old fashioned oats

¾ cup walnuts, chopped

¾ cup shredded sweetened coconut

½ cup sliced almonds

2 tbsp. dark brown sugar

1 tsp. cinnamon

¼ tsp. salt

4 tbsp. coconut oil, melted

½ cup honey

2 tsp. vanilla extract
*Above adapted from TableForTwoBlog.com
Yogurt:

½ cup plain yogurt

2 tbsp. fresh blueberries
Directions:
1.
Preheat oven to 325 degrees and line a baking sheet with parchment paper. Set aside.
2.
In a large bowl, mix the oats, walnuts, coconut, almonds, dark brown sugar, cinnamon,
and salt.
3.
In a separate small bowl, whisk together the coconut oil, honey and vanilla extract.
4.
Next, pour the liquid mixture into the oat mixture and stir with a plastic or wooden spoon
until all ingredients are combined and coated.
5.
Using a rubber spatula spread the mixture onto the lined baking sheet in an even
distribution and bake for 30 minutes, or until a light golden brown color appears.
6.
Every 10-15 minutes, check on the granola and mix it around a little to keep it from
burning. Once it is finished, allow it to cool for 5 minutes.
7.
Spoon about ¼ cup of yogurt into a small bowl or cup. Sprinkle about 2 tbsp. of granola
on top of the first layer of yogurt. Next add remaining ¼ cup of yogurt and 2 tbsp of
granola. Top with 2 tbsp of fresh blueberries.
Serving Size: ½ C yogurt, ¼ c granola, and 2 T blueberries
Nutrition Facts Per Serving:
Calories: 339
Carbohydrates: 47 g
Sugar: 33 g
Protein: 8 g
Fat: 15 g
Fiber: 6 g
Sodium: 107 g
Tomato Soup with Lemon-Rosemary Garnish
Kimberly Mayo
Generously adapted from Epicurious.com
Serves: 4-8
Ingredients:

¼ cup Butter

1 Sweet onion

2 Carrots

3 Garlic cloves

½ t Thyme, dried

½ t Crushed red pepper, dried

3 ½ lbs. Tomatoes

3 cups Vegetable Broth

2 t Rosemary, dried

2 t Lemon peel
Directions:
1.
Start a pot of boiling water that will be used to help peel the skin off the tomatoes.
2.
Once water has boiled, place the tomatoes in for about 30-45 seconds. Then remove and
rinse under cold water. The skins should be easy to peel off after this process.
3.
Melt butter in a large saucepan over low-medium heat.
4.
Prepare and add the onion, carrots, garlic, thyme, and crushed red pepper into the
saucepan.
5.
Allow the ingredients in the saucepan to cook until the onion is tender and slightly brown
~ 5 minutes.
6.
Add the peeled tomatoes and vegetable to the saucepan.
7.
Allow the vegetables and broth to simmer for ~ 40 minutes and medium heat.
8.
Season with salt and pepper as desired.
9.
Ladle the soup into a bowl and place lemon peel and rosemary as a garnish.
Serving size: 4.0 fl. oz.
Nutrition Facts per Serving:
Calories: 50 kcals
Carbohydrates: 7.1 g
Sugar: 3.4 g
Protein: 2.6 g
Fat: 2.5 g
Saturated Fat: 1.5 g
Sodium: 448 mg
Fiber: 3.2 g
Garlic Roasted Fingerling Wedges
Stephanie Swanick
Recipe generously adapted from Rachel Ray “Roasted Baby Potatoes with Rosemary”
Ingredients:

2 pounds small potatoes

2 T Rosemary (chopped)

2-3 Tablespoons Olive Oil

6 cloves garlic

Salt and Pepper to taste
Directions:
1.
Preheat oven to 400 degrees F.
2.
Lay out potatoes and garlic on baking sheet and stir in rosemary, salt, and pepper.
3.
Coat with olive oil and stir thoroughly.
4.
Bake for 30-35 minutes.
5.
Remove from oven and stir. Bake an additional 20 minutes.
Yield = 2 lbs.; 4 servings
Serving Size: 8 oz
Calories: 272 grams
Carbohydrates: 47 grams
Sugar: 3 grams
Protein: 6 grams
Fat: 7 grams
Sodium: 90mg
Fiber: 5 grams
Homemade Ketchup
Stephanie Swanick
Recipe adapted from About.com Culinary Arts “Tomato Ketchup Recipe”
Ingredients:

6 pounds ripe tomatoes

½ Cup brown sugar

1 Cup finely chopped onion

2 cloves garlic

½ Cup red wine vinegar

½ Cup apple cider vinegar

½ Cup balsamic vinegar
Directions:
1.
Preheat oven to 450 degrees F.
2.
Halve the tomatoes and then roast for 20 minutes until soft and wrinkled but not burnt.
3.
Let the tomatoes cool for 10 minutes. Transfer to a blender or food processor and puree
until smooth.
4.
In a stock pot over medium heat warm the sugar for about a minute while stirring with a
wooden spoon.
5.
Add the onion and garlic, the pureed roasted tomatoes. Reduce the heat to medium-low
and cook for 10 minutes.
6.
Add the three vinegars and continue to cook for another 20 minutes or until reduced by
two-thirds. The ketchup should be well thickened by now. Remove from heat and season
to taste with cayenne pepper.
7.
Strain the ketchup through a mesh strainer lined with cheesecloth and into a plastic
container.
Yield = 1 Quart; 32 servings
Serving Size: 1 oz
Calories: 20 grams
Carbohydrates: 4 grams
Sugar: 3 grams
Protein:0.5 grams
Fat: 0 grams
Sodium: 7mg
Fiber: 0.5 grams
Lemon-Mint Iced Tea
Stephanie Swanick
Adapted from Recipe by Dave Lieberman of Foodnetwork.com
Ingredients:

3 tea bags

1 quart water

¼ c sugar

½ lemon (sliced)

1 Bunch of Mint
Directions:
1.
Bring 12 quarts of water to a boil (212F).
2.
Add tea bags and let steep 10 minutes.
3.
Add honey and lemon slices. Stir until incorporated.
4.
Add 8 quarts cold water and mint.
5.
Refrigerate until needed. Serve on ice.
Yield = 1.5 quarts; 4 servings
Serving Size: ~1.5 Cups
Calories: 68 grams
Carbohydrates: 19 grams
Sugar: 17 grams
Protein: 0 grams
Fat: 0 grams
Sodium: 12mg
Fiber: 0 grams