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RECIPES
RECIPES
Appetizers ....................................................................................1
Wild Stuffed Mushrooms ..................................................................................................................2
Tummy-Tempting Tabbouleh ............................................................................................................3
Sassy Salsa — Sweet, Sour, and Spicy ..................................................................................................4
Fresh Fruit for a Fresh Start ............................................................................................................5
Salmon Chowder ................................................................................................................................6
Broiled Veggies, Straight from the Garden ....................................................................................7
“Jiggly” Grape Salad............................................................................................................................8
Side Dishes ..................................................................................9
Tasty Plum Bread..............................................................................................................................10
Inspirational Sesame Asparagus......................................................................................................11
Ode to Okra ......................................................................................................................................12
Heart-Warming Cornbread ..............................................................................................................13
Rustic Root Vegetable Sauté ............................................................................................................14
Market Mashed Potatoes ................................................................................................................15
Outstanding Onions ..........................................................................................................................16
Main Dishes ................................................................................17
Roast Pork Loin with Peppery Pear Butter....................................................................................18
Ancho Turkey Chili with Roasted Corn ........................................................................................19
Chicken Potpie with Cornbread Crust ..........................................................................................20
Apple-Sage Stuffed Pork Chops ......................................................................................................21
Beef Grazing on Greens and Potatoes............................................................................................22
A Tasty Tortilla Treat ......................................................................................................................23
Touting Trout ....................................................................................................................................24
Desserts ....................................................................................25
Market-Fresh Baked Berries and Meringue ................................................................................26
Caramelized Grapefruit ....................................................................................................................27
Pure Sweetness Potato Pie ..............................................................................................................28
Strawberry Yogurt Split ..................................................................................................................29
Harvest Apple Crisp..........................................................................................................................30
Easy Double Chocolate Angel Cake with Oranges ......................................................................31
Back Home Bread Pudding ............................................................................................................32
Measurements and Conversions ................................................33
Food Safety Temperatures ......................................................34
78
APPETIZERS
1
ingredients:
WILD
STUFFED
MUSHROOMS
12 large or 20 small mushrooms
An intriguing plant, mushrooms are found in many gourmet varieties and
have numerous health benefits. Stuffed mushrooms are classic appetizers
in many restaurants. Finding local and/or organic mushrooms at farmers'
markets or grocers is a cinch in most areas across the country.
THIS RECIPE SERVES 4
PREPARATION TIME: 25 minutes
COOKING TIME: 25 minutes
1/2 teaspoon olive oil
1 cup finely chopped onion
1 clove garlic, chopped
2 cups chopped fresh spinach,
uncooked
Instructions:
1. Clean the mushrooms with a dry cloth and remove the stems.
Chop the stems finely and set aside with the whole mushroom
caps.
1 tablespoon chopped walnuts
2 tablespoons grated Parmesan
cheese (or soy substitute)
1/2 cup unseasoned breadcrumbs
1/4 teaspoon salt
1/4 teaspoon pepper
pinch of nutmeg
2 tablespoons finely chopped
parsley
2. Heat the oil in a large heavy skillet. Sauté the onions until very
soft, 10 to 15 minutes, adding chopped mushroom stems for the
last 5 minutes. Add the garlic and cook another minute. Stir in the
spinach, nuts, Parmesan cheese, breadcrumbs, salt, pepper, and
nutmeg. Cook until the spinach wilts or, in the case of the frozen
spinach, heats through.
3. Stuff mushroom caps with the filling and bake in a greased glass
baking pan at 350°F for 15 minutes or until the mushrooms are
soft and their tops light brown. If desired scatter additional
Parmesan cheese and parsley over the top and serve.
Nutritional Analysis (per serving):
Calories: 114
Fat: 4g
Saturated Fat: 1g
Carbohydrates: 16g
Sodium: 317mg
Dietary Fiber: 3g
Calories from Fat: 28%
Appetizers
2
ingredients:
TUMMYTEMPTING
TABBOULEH
4 cups cold water
Tabbouleh salad, a traditional Lebanese dish, is full of fresh ingredients
that pack a healthy punch. Fresh vegetables, herbs, and wheat provide a
flavorful combination of vitamins and nutrients. Include the olive oil, and
make this appetizer a dish that you will want to serve with every meal.
THIS RECIPE SERVES 4
PREPARATION TIME: 10 minutes
COOKING TIME: 1 hour and 10 minutes
1/2 cup dry bulgur wheat
4 Roma tomatoes, chopped
(1 1/2 cups)
Instructions:
1 red bell pepper, chopped
(1 cup)
1. Boil water and pour over the bulgur; let soak for 30 minutes.
1/2 cup chopped parsley
2. Meanwhile, chop the tomatoes, bell pepper, and mint. Set aside.
1/4 cup chopped fresh mint
3. After 30 minutes, pour the bulgur into a sieve or strainer lined
1 tablespoon extra virgin olive oil
3 tablespoons lemon juice
1/2 teaspoon salt
1/4 teaspoon pepper
with a clean, thin kitchen towel. Pick up the corners of the towel
and squeeze the bulgur until it's quite dry. Tip into a bowl and
add the chopped vegetables, parsley, oil, lemon juice, salt, and
pepper. Mix thoroughly and let stand 30 minutes.
4. Serve cold or at room temperature with crackers or
toasted bread.
Crackers or toasted bread for
serving
Nutritional Analysis (per serving):
Calories: 132
Fat: 4g
Saturated Fat: 1g
Carbohydrates: 23g
Sodium: 298mg
Dietary Fiber: 6g
Calories from Fat: 28%
Appetizers
3
ingredients:
SASSY SALSA
— SWEET,
SOUR, & SPICY
1/2 cup sweet onion, chopped
This sweet, sour, and spicy twist on the traditional will add a little zing
to your pre-dinner party. Full of fresh fruits and veggies, this colorful
homemade salsa will dazzle you with flavor.
THIS RECIPE SERVES 5
PREPARATION TIME: 15 minutes
COOKING TIME: 1 hour
1/2 cup red bell pepper, chopped
1 tablespoon jalapeno pepper,
chopped
Instructions:
2 cups heirloom tomatoes (or
pineapple if you are in Hawaii),
chopped
1. In a medium bowl, combine all ingredients, except tortilla
1 tablespoon fresh cilantro,
chopped
2. Serve with tortilla chips or baked pita triangles.
chips/pita triangles. Stir until blended. Let stand for 1 hour to
absorb flavors.
1 tablespoon fresh lime juice
Tortilla chips or baked pita
triangles
Nutritional Analysis (per serving):
Calories: 41
Fat: 0g
Saturated Fat: 0g
Sodium: 2g
Dietary Fiber: 1g
Calories from Fat: 0%
Appetizers
4
ingredients:
FRESH FRUIT
FOR A
FRESH START
8 ounces low-fat plain yogurt
(or soy yogurt)
Oranges might be best known as a great source of Vitamin C, but they
also offer a refreshing citrus flavor before any meal or as a light snack.
THIS RECIPE SERVES 4
PREPARATION TIME: 15 minutes
COOKING TIME: 0 minutes
2 tablespoons honey
2 tablespoons grated orange
peel
Instructions:
1. In small bowl, combine yogurt, honey, and orange peel.
2 oranges, peeled, segmented
2 medium apples, unpeeled,
sliced*
2 medium bananas, peeled, cut
into chunks*
2. Serve as a dip with oranges, apples, and bananas.
* Sprinkle cut apples and bananas with a small amount of orange or
lemon juice to prevent darkening.
Nutritional Analysis (per serving):
Calories: 148
Fat: ~1.5g
Sodium: 44mg
Dietary Fiber: 3g
Calories from Fat: 8%
Appetizers
5
ingredients:
SALMON
CHOWDER
1 slice uncooked bacon (or soy
bacon), diced
Consuming wild salmon from areas where the species thrive assures
sustainable fishing practices. Many areas on the Pacific coast have large
stocks of wild salmon living and spawning in their natural environment.
Salmon offers many health benefits, including heart-healthy omega3 fatty
acids. But shop wisely — check labels or ask your fish market if the
salmon on sale is wild, not farm raised.
THIS RECIPE SERVES 6
PREPARATION TIME: 20 minutes
COOKING TIME: 40-50 minutes
1/2 cup chopped onion
1/2 cup chopped celery
Instructions:
1 sprig fresh thyme
1 bay leaf
6 small red potatoes
1 1/2 cups clam juice or fish stock
2 cups 2% reduced-fat milk
1 red pepper, diced
1. Put the bacon in a soup pot and heat over low heat. As the bacon
browns, add the onion, celery, thyme, and bay leaf to the bacon
fat and increase the heat to medium. Cook until the vegetables
are soft, about 10 minutes.
2. Dice the potatoes and add them to the soup pot with the clam
juice or fish stock. Simmer until the potatoes are just tender,
about 10 minutes. Add the milk, peppers, salmon, and dill. Cook
until the salmon is just cooked through. Remove the thyme and
bay leaf. Adjust to taste with salt and pepper.
1 medium filet of salmon, cut into
1/2" pieces
Salt and pepper, to taste
1 teaspoon chopped, fresh dill
Source: Original recipe courtesy Foodfit.com ©2004
Nutritional Analysis (per serving):
Calories: 271
Fat: 7g
Saturated Fat: 2g
Carbohydrates: 32g
Sodium: 288mg
Dietary Fiber: 3g
Calories from Fat: 23%
Appetizers
6
BROILED
VEGGIES,
Whether you purchase fresh vegetables at the local farmers' market or
co-op, or grow them yourself, they’re packed with healthy vitamins and
nutrients. Be sure to inquire about local vegetables when shopping for
ingredients. You may be pleasantly surprised to find your market stocks
produce from local farmers.
ingredients:
STRAIGHT FROM
THE GARDEN
1 head of fresh broccoli, cut
in spears
1 head of cauliflower, chunked
4 carrots, cut in halves
1 zucchini, cut in circles
2 tomatoes, quartered
2 teaspoons olive oil
1/4 teaspoon salt
THIS RECIPE SERVES 4-6
PREPARATION TIME: 30 minutes
COOKING TIME: 10 minutes
Instructions:
1. Preheat the broiler. (This meal can be prepared on a grill, but be
sure to keep the flame low enough to avoid burning the fresh
vegetables.) Place a rack with very small open squares on a
broiler pan or baking sheet.
2. Place the fresh-cut vegetables, oil, salt, pepper, and rosemary in a
plastic bag. Shake to coat the vegetables with the oil and
seasonings. Spread all vegetables, except tomatoes, on the broiler
rack.
1/4 teaspoon pepper
1/4 teaspoon rosemary
3. Broil for 6 minutes, 4 inches from the heat source.
4. Flip the vegetables over and add the tomatoes, skin side down.
Continue broiling for 3-4 more minutes.
Nutritional Analysis (per serving):
Calories: 148
Fat: 2g
Saturated Fat: 0g
Carbohydrates: 23g
Sodium: 255mg
Dietary Fiber: 5g
Calories from Fat: 14%
Appetizers
7
ingredients:
“JIGGLY”
GRAPE
SALAD
1 tablespoon unflavored gelatin
A childhood favorite, gelatin is low in calories. Combined with fresh
grapes, apples, and celery, this new spin on gelatin salad is packed with
nutrients. Whenever possible, be sure to select local grapes.
THIS RECIPE SERVES 4
PREPARATION TIME: 15 minutes
COOKING TIME: 1 1/2 - 2 hours
1/4 cup water
1 1/2 cups apple juice
Instructions:
1/2 cup fresh red grapes, halved
and seeded
1. Soften gelatin in water for 5 minutes.
1 cup diced, unpared apple
2. Heat gelatin over low heat, stirring constantly, until dissolved.
1/4 cup chopped celery
3. Add apple juice. Chill until mixture begins to thicken.
4. Stir in fruit and celery.
5. Pour into cup mold. Chill until set, 1 /
1
Nutritional Analysis (per serving):
Calories: 80
Fat: Trace
Saturated Fat: 0g
Carbohydrates: 21g
2
to 2 hours.
Sodium: 10mg
Dietary Fiber: Trace
Calories from Fat: 0%
Appetizers
8
SIDE DISHES
9
ingredients:
TASTY
PLUM
BREAD
2/3 cup vegetable oil
Plum bread is a traditional Native American dish from the Nez Perce tribe
in the Midwest. The nutrients and taste in plums make this scrumptious
side a must-have.
THIS RECIPE SERVES 12 (2 loaves)
PREPARATION TIME: 15 minutes
COOKING TIME: 1 hour
4 eggs
2 cups pitted and blanched
fresh plums
Instructions:
8 ounces applesauce
1. Preheat oven to 350˚F. Grease bottoms only of two loaf pans.
3 cups all-purpose flour
2. In a large bowl, beat oil, eggs, plums, and applesauce with mixer
2 cups sugar
1 teaspoon salt
1 teaspoon ground cinnamon
1 teaspoon ground cloves
1/2 teaspoon baking powder
1/2 cup raisins
1/2 cup chopped walnuts
on low speed. Gradually add flour, sugar, salt, cinnamon, cloves,
and baking powder to applesauce mixture. Beat on low speed,
scraping bowl constantly.
3. Gently stir in raisins and walnuts. Pour into pans.
4. Bake until wooden pick inserted in center comes out clean, 50 to
60 minutes.
5. Cool 10 minutes. Loosen sides of loaves from pans with knife;
remove from pans. Cool completely before slicing.
Nutritional Analysis (per serving):
Calories: 170
Fat: 6.5g
Saturated Fat: 1g
Carbohydrates: 26g
Sodium: 170mg
Dietary Fiber: less than 1g
Calories from Fat: 35%
Side Dishes
10
ingredients:
INSPIRATIONAL
SESAME
ASPARAGUS
32 stalks fresh asparagus
With a season that runs from the early spring through midsummer, fresh
asparagus is very good for your health. The delicate flavors and textures
of this prized crop make it something to look out for when browsing the
farmers' market.
THIS RECIPE SERVES 4
PREPARATION TIME: 15 minutes
COOKING TIME: 10 minutes
1 tablespoon soy sauce
1 tablespoon rice vinegar
Instructions:
1 teaspoon sugar
1. Preheat the barbecue to about 400°F. (This dish may also be
1/2 teaspoon toasted sesame oil
pinch dried crushed chilies
1 teaspoon toasted
sesame seeds
prepared in a broiler using an open-bottom grilling pan.) Wash
the asparagus and snap off the tough ends. It will break at the
place it starts to get tough and stringy.
2. Combine the soy sauce, vinegar, sugar, sesame oil, and chilies.
Brush on the asparagus and marinate at least 15 minutes. Lay on
the grill and cook, turning once halfway through cooking time.
Cook asparagus until tender or up to 10 minutes.
3. Serve sprinkled with sesame seeds.
Nutritional Analysis (per serving):
Calories: 39
Fat: 1g
Saturated Fat: 0g
Carbohydrates: 5g
Sodium: 250mg
Dietary Fiber: 3g
Calories from Fat: 29%
Side Dishes
11
ingredients:
ODE
TO
OKRA
1/2 teaspoon olive oil
Native to Africa, okra is a traditional vegetable that possesses more
than just good taste. This unusual vegetable is high in dietary fiber,
vitamin C, and other nutrients. Be sure to prepare it fresh for the best
nutrients and flavor.
THIS RECIPE SERVES 4
PREPARATION TIME: 10 minutes
COOKING TIME: 20 minutes
1 cup chopped onion
2 slices lean bacon (or soy or
turkey substitute)
Instructions:
1 pound fresh okra
1. Heat the oil in a high-sided skillet on medium high. Sauté the
8 ounces canned tomatoes,
chopped (1 cup)
1/4 teaspoon pepper
onion with bacon for about 10 minutes or until soft, lowering the
heat to keep from scorching.
2. Trim the caps off the okra and cut into 1/2-inch slices. Add the
okra and chopped tomatoes to the onions and bacon and cook 10
minutes more or until the okra is tender. Season with pepper and
serve.
Nutritional Analysis (per serving):
Calories: 89
Fat: 2g
Saturated Fat: 0g
Carbohydrates: 11g
Sodium: 316mg
Dietary Fiber: 5g
Calories from Fat: 20%
Side Dishes
12
ingredients:
HEARTWARMING
CORNBREAD
1 cup baking mix*
Cornbread is a classic accompaniment to many dishes and provides the
starches needed for a hearty meal.
THIS RECIPE SERVES 9
PREPARATION TIME: 20 minutes
COOKING TIME: 10 minutes
1 cup cornmeal
2 tablespoons sugar
Instructions:
1 cup water
2 tablespoons vegetable oil
1. Preheat oven to 400˚F. Spray a 9" x 9" inch pan with nonstick
cooking spray.
1 egg
2. Combine baking mix, cornmeal, and sugar in a large bowl. Add
*Baking Mix (yields 9 cups):
water, oil, and egg; stir until just blended. Do not over stir.
4 cups all-purpose flour
3. Pour into pan. Bake 20 minutes at 400˚F.
4 cups whole wheat flour
* Baking Mix:
1 1/3 cups instant nonfat dry milk
Mix all ingredients together. Keep in airtight container at room
temperature. Stir mix before using.
1/4 cup baking powder
1 teaspoon salt
Nutritional Analysis (per serving):
Calories: 150
Total Fat: 4g
Saturated Fat: 0.5g
Carbohydrates: 24g
Sodium: 80mg
Dietary Fiber: 2g
Calories from Fat: 23%
Side Dishes
13
ingredients:
RUSTIC ROOT
VEGETABLE
SAUTÉ
1 teaspoon olive oil
This is as versatile as its ingredients and easily serves as a saucy side dish
or a warm lunchtime snack. Root vegetables are common in winter months,
providing essential vitamins. As durable vegetables, root vegetables can be
found fresh in colder months, and growing them is relatively easy.
THIS RECIPE SERVES 4
PREPARATION TIME: 20 minutes
COOKING TIME: 15 minutes
1 cup chopped sweet onion
1/2 cup sliced celery
1 tablespoon finely chopped ginger
Instructions:
2 cloves garlic, bashed and
chopped
1. Heat the oil in a high-sided skillet on medium high. Fry the onion,
1 parsnip, chopped (1/2 cup)
2 carrots, chopped (1 cup)
1 turnip, chopped (1/2 cup)
1/4 teaspoon each dried basil,
thyme, and rosemary
1 cup low-sodium chicken
or vegetable broth
celery, and ginger 3 minutes or until the onion begins to turn
translucent. Add the garlic and cook 1 more minute.
2. Add the parsnip, carrot, turnip, and herbs. Pour in the broth,
cover, and bring to a boil. Reduce the heat and simmer 10 minutes
or until the vegetables are tender.
3. Stir in the slurry and heat to thicken. Serve topped with
Parmesan and parsley.
2 teaspoons cornstarch mixed
with 2 tablespoons water (slurry)
1 tablespoon Parmesan cheese
1 tablespoon chopped parsley
Nutritional Analysis (per serving):
Calories: 79
Fat: 2g
Saturated Fat: 0g
Carbohydrates: 14g
Sodium: 218mg
Dietary Fiber: 3g
Calories from Fat: 21%
Side Dishes
14
ingredients:
MARKET
MASHED
POTATOES
2 medium Russet potatoes, cut
in chunks (2 cups)
1/2 cup low-fat milk (or soy
milk)
This traditional American fare has been given a little panache with help
from your garden or local farmer’s market. With added color, texture,
and taste — not to mention vitamins and nutrients — these mashed
potatoes are sure to be a family favorite!
THIS RECIPE SERVES 6
PREPARATION TIME: 20 minutes
COOKING TIME: 30 minutes
Instructions:
2 teaspoons olive oil
1 cup chopped sweet onions
1 cup chopped carrots
1/4 teaspoon caraway seeds
1 cup chopped broccoli
1/4 teaspoon salt
1. Boil the potatoes 10 to 15 minutes or until very soft. Mash, while
stirring in the milk. Set aside.
2. Heat the oil in a skillet and sauté the onions 2 minutes. Add the
carrots and caraway seeds. Cover and cook until almost tender,
about 10 minutes. Add the broccoli and cook 5 minutes more. The
carrots and broccoli should both be tender and bright in color.
3. Stir in the mashed potatoes, salt, and pepper. Heat through and
serve.
1/4 teaspoon pepper
Nutritional Analysis (per serving):
Calories: 119
Fat: 3g
Saturated Fat: 0g
Carbohydrates: 22g
Sodium: 168mg
Dietary Fiber: 3g
Calories from Fat: 20%
Side Dishes
15
ingredients:
OUTSTANDING
ONIONS
4 medium onions
Often used as a seasoning, onions are rarely eaten alone. For this recipe,
choose onions that best suit your taste, such as sweet California Italian
Reds or robust Spanish Onions.
THIS RECIPE SERVES 4
PREPARATION TIME: 5 minutes
COOKING TIME: 2 hours
3/4 cup water
1/4 cup balsamic vinegar
Instructions:
2 teaspoons of arrowroot or
cornstarch blended with two
teaspoons of water
1. Preheat oven to 350°F.
2. Peel the onions and place side by side in a small glass baking
dish.
3. Pour the water and balsamic vinegar over and around the onions.
Bake for 2 hours.
4. Thicken remaining juices in baked onions with arrowroot or
cornstarch mixture. Drizzle with pan juices and serve
immediately.
Nutritional Analysis (per serving):
Calories: 74
Fat: 0g
Saturated Fat: 0g
Carbohydrates: 10g
Sodium: 9mg
Dietary Fiber: 3g
Calories from Fat: 0%
Side Dishes
16
MAIN DISHES
17
ingredients:
ROAST PORK
LOIN WITH
PEPPERY PEAR
BUTTER
1 boneless pork loin, about
1 3/4 pounds
Ensuring that the pork you purchase has been produced using traditional
hog-raising practices will encourage pork producers to treat the animals
and the land humanely. Persuading farmers to use sustainable agriculture
practices is easier than most people think — just buy only sustainable
pork products.
THIS RECIPE SERVES 4
PREPARATION TIME: 20 minutes
COOKING TIME: 30 minutes
2 teaspoons minced, fresh herbs
(thyme, rosemary, or tarragon)
Instructions:
Salt to taste
1. Preheat oven to 350°F.
2. Place the pork loin in a roasting pan and rub meat with the herbs,
Freshly ground black pepper
2/3 cup dry white wine
salt, and pepper.
2 1/2 cups peeled and cored Anjou
or Bartlett pears, cut into chunks
3. Pour wine into the bottom of the pan and baste approximately
1/3 cup water
4. While the pork is roasting, place the pear chunks in a large, heavy-
1 tablespoon lemon juice
1/4 cup honey
1/2 tablespoon freshly ground
black pepper
every 20 minutes to prevent dryness and increase flavor. Roast the
pork for about 1 1/2 hours until a meat thermometer reads 160°F.
bottomed, stainless-steel pot. Add in water, lemon juice, honey, and
pepper.
5. Bring to a boil over medium-high heat, stirring occasionally.
Simmer until the fruit becomes tender, about 20 minutes.
6. Puree in a food mill or blender, or mash until the pears reach a
smooth consistency.
7. Remove the pork loin from the oven and let sit for 15 minutes
before slicing. Serve with the peppery pear butter.
Source: Original recipe courtesy Foodfit.com ©2004
Nutritional Analysis (per serving):
Calories: 434
Fat: 11g
Saturated Fat: 4g
Carbohydrates: 34g
Sodium: 475mg
Dietary Fiber: 3g
Calories from Fat: 22%
Main Dishes
18
ingredients:
ANCHO TURKEY
CHILI WITH
ROASTED CORN
3 rehydrated ancho chili peppers,
stemmed and seeded
2 cloves garlic
1/2 teaspoon sweet paprika
1/2 teaspoon ground cumin
1/4 teaspoon ground cloves
1 teaspoon freshly ground black
pepper
1 teaspoon salt
1 1/2 cups chopped fresh tomatoes
1 tablespoon olive oil
1 pound ground turkey
1 onion, chopped
3 cups low-sodium turkey or
chicken broth
2 ears corn, husked
16 ounces canned cannellini beans,
drained and rinsed (If using dried
beans, prepare 1 pound for cooking.)
A twist on the original! By including grass-fed ground turkey in your chili
recipe, you support sustainable agriculture practices, while reducing fat
without losing flavor.
THIS RECIPE SERVES 6
PREPARATION TIME: 15 minutes
COOKING TIME: 45 minutes
Instructions:
1. Combine the chili peppers, garlic, paprika, cumin, cloves, pepper,
salt, and 1/2 cup of the tomatoes. Set aside.
2. In a soup pot, heat the olive oil over high heat. Brown the turkey,
while breaking the meat into small chunks with a wooden spoon.
3. Add the onion, lower the heat to medium, and cook for
5 minutes. Add the chili pepper mixture (from step one) and
cook for 5 more minutes.
4. Add the remaining tomatoes and broth and simmer for 30
minutes.
5. Meanwhile, roast the ears of corn under a hot broiler until the
corn is golden brown, about 8 to 10 minutes. Let the corn cool
and cut the kernels from the cob.
6. Add the corn and beans to the turkey mixture. Heat thoroughly
and serve.
Source: Original recipe courtesy Foodfit.com ©2004
Nutritional Analysis (per serving):
Calories: 177
Fat: 4g
Saturated Fat: 1g
Carbohydrates: 13g
Sodium: 488mg
Dietary Fiber: 4g
Calories from Fat: 22%
Main Dishes
19
CHICKEN
POTPIE WITH
CORNBREAD
CRUST
Free-range poultry, local organic vegetables, and hormone-free dairy
products are key ingredients for a hearty chicken potpie that’s good for
you and the environment.
THIS RECIPE SERVES 6
PREPARATION TIME: 45 minutes
COOKING TIME: 30 minutes
ingredients:
Instructions:
Filling:
3 cups low-sodium chicken broth
1 pound boneless, skinless, chicken breasts
1/8 pound fresh white mushrooms,
quartered
1 small carrot, peeled and diced
1/2 cup turnips, peeled and diced
1 medium russet potato, peeled and cubed
1/2 cup shelled peas
1 1/2 tablespoons olive oil
1 small onion, peeled and diced
1 1/2 tablespoons chopped fresh thyme
1 1/4 cups flour
Crust:
1/2 cup cornmeal
1 tablespoon sugar
1 teaspoon baking soda
1/2 teaspoon salt
4 tablespoons very cold, unsalted butter,
cut into small cubes
1/3 cup nonfat buttermilk
1. In a large saucepan, bring the broth to a boil. Reduce to a simmer and add
the chicken. Cook for 15 minutes. Remove the saucepan from the heat and
let the chicken cool in the liquid for 10 minutes.
2. Remove the chicken from the broth with tongs and set aside. When the
chicken is cool enough to handle, cut it into small pieces and place it in a
large casserole baking dish.
3. Meanwhile, add the mushrooms, carrots, turnips, potatoes, and peas to
the broth and simmer until they are just tender, about 10 minutes. Transfer
them to the baking dish with a slotted spoon.
4. Strain the broth and reserve it in a bowl. Heat the olive oil in the now
empty saucepan over medium heat. Add the onions and thyme and cook
until the onions soften, about 5 minutes.
5. Whisk in 1/4 cup of the flour and stir for 3 or 4 minutes, or until smooth.
Whisk in the reserved broth, slowly at first, stirring quickly to eliminate
lumps. Bring the sauce mixture to a boil and cook until the mixture
thickens enough to coat a spoon. Pour the sauce into the baking dish and
season well with salt and pepper.
6. Preheat the oven to 400˚F.
7. Prepare the crust by mixing together the cornmeal, remaining cup of flour,
sugar, baking soda, and salt in a large mixing bowl. Add the butter and mix
until the butter has broken down to the size of small peas. Slowly add the
buttermilk, stirring constantly, until the mixture forms a dough. Remove
the dough from processor, form it into a ball, and roll it out on a floured
surface until the dough is 1/4-inch thick.
8. Place the dough on top of the baking dish and trim it so that it fits inside
the dish. Cut a few slits in the dough to allow the steam to escape.
9. Place the pie in the oven and bake until the crust is golden brown and the
sauce is bubbling, about 30 minutes. Let the potpie stand for 10 minutes
before serving.
Source: Original recipe courtesy Foodfit.com ©2004
Nutritional Analysis (per serving):
Calories: 427
Fat: 14g
Saturated Fat: 7g
Carbohydrates: 46g
Sodium: 710mg
Dietary Fiber: 3g
Calories from Fat: 30%
Main Dishes
20
ingredients:
APPLE-SAGE
STUFFED
PORK CHOPS
1 tablespoon olive oil
1 medium yellow onion, chopped
1 cup chopped celery
3 tart apples (such as Granny
Smith), peeled, cored, and
chopped
1 tablespoon chopped fresh sage,
or 1/2 teaspoon dried
Salt to taste
Organic food — especially pork — tastes wonderful and nurtures the
environment. Check your food for organic labels and taste for yourself
how many high-quality foods are available.
THIS RECIPE SERVES 4
PREPARATION TIME: 15 minutes
COOKING TIME: 40 minutes
Instructions:
1. Preheat the oven to 350˚F.
2. Heat olive oil in a heavy skillet over medium heat. Add the onion
and celery and cook until the vegetables are soft. Add the apple,
sage, salt, and pepper. Cook for 5 minutes more. Add the wine
and cook for 1 minute more.
Freshly ground black pepper
1/4 cup dry white wine
1/2 cup unseasoned bread
crumbs
4 butterfly-cut pork loin chops
4 wooden toothpicks, soaked in
cold water to prevent from
burning
3. Remove from heat, add the breadcrumbs and set stuffing aside.
4. Season the pork chops with salt and pepper, stuff with apple mixture, close with toothpicks, and place in a lightly greased glass
baking dish.
5. Bake the pork chops for about 40 minutes, or until they are fully
cooked (reading 160°F on a meat thermometer) and the stuffing
is nicely browned.
Source: Original recipe courtesy Foodfit.com ©2004
Nutritional Analysis (per serving):
Calories: 297
Fat: 9g
Saturated Fat: 2g
Carbohydrates: 27g
Sodium: 207mg
Dietary Fiber: 3g
Calories from Fat: 28%
Main Dishes
21
ingredients:
BEEF
GRAZING
ON GREENS
& POTATOES
1 pound beef top round steak,
boneless
Grass-fed beef, grazing on the pastures of America’s heartland, offers
your family nutrients and amino acids that may not be found in beef
originating from feed lots. The family farmers practicing traditional
grazing have a commitment to their herds and community — sustaining
valuable resources for their children and grandchildren.
THIS RECIPE SERVES 6
PREPARATION TIME: 30 minutes
COOKING TIME: 40 minutes
Instructions:
1
1 /2 tablespoons Hot ‘N’ Spicy
Seasoning*
1. Partially freeze beef. Thinly slice across the grain into long, 1/8-inch
thick strips.
2 tablespoons of extra virgin
olive oil
8 red-skinned potatoes, halved
3 cups finely chopped onion
2 cups low-sodium beef broth
2. Thoroughly coat strips with Hot ‘N’ Spicy Seasoning.
3. Coat a large heavy skillet with olive oil, pre-heating over high heat.
4. Add meat. Cook, stirring, for 5 minutes. Add potatoes, onion, broth,
and garlic. Cook, covered, over medium heat for 20 minutes.
2 large cloves garlic, minced
5. Stir in carrots. Lay mustard greens over top and cook, covered, until
2 large carrots,
peeled, cut into
very thin, 2 1/2 -inch strips
6. Serve in large bowls, with crusty bread for dunking.
2 bunches of mustard greens,
kale, or turnip greens (1/2-pound
each), stems removed
* Hot ‘N’ Spicy Seasoning:
1 loaf crusty bread, such as
sourdough
carrots are tender, about 15 minutes.
1/4 cup paprika
2 teaspoons chili powder
1 teaspoon black pepper
1 1/2 teaspoon dry mustard
2 tablespoons dried oregano
1 teaspoon garlic powder
1/2 teaspoon crushed cayenne or red pepper
Nutritional Analysis (per serving):
Calories: 427
Fat: 18g
Saturated Fat: 2g
Sodium: 100mg
Dietary Fiber: 8g
Calories from Fat: 38%
Main Dishes
22
ingredients:
A TASTY
TORTILLA
TREAT
Chipotle Chili Salsa:
1 1/2 cups diced tomatoes
3 dried Chipotle chilies, rehydrated
and minced
1/2 cup chopped red or sweet onion
2 tablespoons chopped fresh
cilantro
2 tablespoons lime juice
Tacos:
11 ounces (uncooked weight) black
beans, washed
2 cloves garlic, minced
1 cup diced tomatoes
1 cup chopped zucchini or yellow
summer squash
1 bell pepper
1 1/2 cups shredded lettuce
1/2 cup shredded low-fat Monterey
Jack or cheddar cheese (or soybased substitute)
8 tortillas, warmed
For vegetarian diets, using black beans is a good way to help incorporate
protein. This highly durable bean can be dried and stored for up to a year,
making it an affordable local staple for many throughout the year.
THIS RECIPE SERVES 4 (2 tacos each)
PREPARATION TIME: 1 hour and 20 minutes
COOKING TIME: 2 hours and 20 minutes
Instructions:
1. Combine tomatoes for salsa, half the Chipotle chilies, onion,
cilantro, and lime juice in a medium bowl. Set aside to allow
flavors to blend.
2. Prepare beans for cooking by covering with boiling water. Boil
beans for 3 minutes. Remove from heat, cover, and let soak for
1 hour. Drain excess water.
3. In a medium saucepan, cover black beans with water. Stir in
remaining minced Chipotle chilies and garlic. Bring mixture to
a boil, reduce heat, and simmer for 2 hours. Drain excess water
and set aside.
4. Combine tomatoes, zucchini, and bell pepper.
5. Arrange warm black beans, tomato mixture, lettuce, cheese, and
salsa in bowls. Serve with two flour tortillas, dressing to taste.
Nutritional Analysis (per serving):
Calories: 547
Fat: ~11g
Sodium: 304mg
Dietary Fiber: 17g
Calories from Fat: 16%
Main Dishes
23
ingredients:
TOUTING
TROUT
2 pounds trout fillet, skin on, cut
into 6 equal pieces
3 tablespoons lime juice or 2
fresh squeezed limes
1 medium tomato, chopped
A freshwater fish with a sweet flavor, trout is a great source of essential
omega-3 fatty acids. Be aware, however, that many trout are farm-raised.
If sustainable trout is not available, or not local to your area, any mild fish
may be substituted.
THIS RECIPE SERVES 6
PREPARATION TIME: 20 minutes
COOKING TIME: 20 minutes
Instructions:
1. Preheat oven to 350°F.
1/2 medium onion, chopped
3 tablespoons chopped cilantro
1/2 teaspoon olive oil
1/4 teaspoon black pepper
1/4 teaspoon salt
2. Rinse fish and pat dry. Place fish skin side down in glass baking
dish.
3. In separate dish, mix remaining ingredients together and spread
over fillets.
4. Bake for 15–20 minutes or until trout is tender when pierced with
a fork.
1/4 teaspoon crushed red pepper
(optional)
Nutritional Analysis (per serving):
Calories: 236
Fat: 9g
Saturated Fat: 3g
Carbohydrates: 2g
Sodium: 197mg
Dietary Fiber: less than 1g
Calories from Fat: 4%
Main Dishes
24
DESSERTS
25
MARKET-FRESH
BAKED BERRIES
AND MERINGUE
Berries of all shapes, sizes, and flavors are a farmers' market favorite.
Paired with free-range eggs from the local dairy, this dessert will provide
your body with many of the nutrients that make these eggs so popular.
ingredients:
THIS RECIPE SERVES 4
PREPARATION TIME: 15 minutes
COOKING TIME: 15 minutes
Filling:
1 pound assorted fresh berries*
Instructions:
Grated peel of 1/2 orange
1. Preheat oven to 350°F.
2 teaspoons granulated sugar
2. Place berries in a saucepan on low heat. Stir in orange zest and
* Depending on the season, you can use
strawberries, blueberries, raspberries, blackberries,
cranberries — the list is as long as you’d like it to be!
Meringue Topping:
2 large egg whites
1/8 teaspoon cream of tartar
3 tablespoons granulated sugar
sugar. Cook, covered, stirring occasionally, until berries are hot
throughout. Drain excessive liquid and reserve for later use.
3. Meanwhile, beat egg whites with an electric beater on medium in
a clean, grease-free, glass or metal bowl. When they're foamy,
stop and add cream of tartar. Continue to beat; when soft peaks
form, continue beating while sprinkling in sugar in a slow stream.
Continue to beat until peaks are stiff and glossy.
4. Working quickly, divide the hot, not-too-liquidy fruit among four
oven-proof bowls or tea cups. (A slotted spoon is helpful here.)
Spread a dollop of meringue over each bowl, and place them all in
the oven on the middle rack. Bake 10-12 minutes, until the
meringue is light brown and puffy, and the fruit underneath is still
hot and juicy. Serve each bowl with a saucer or plate underneath.
(Warn diners that the bowls are very hot.)
Nutritional Analysis (per serving):
Calories: 106
Fat: 0g
Saturated Fat: 0g
Carbohydrates: 23g
Sodium: 27mg
Calories from Fat: 0%
Desserts
26
ingredients:
CARAMELIZED
GRAPEFRUIT
1 grapefruit, halved
This dessert is full of vitamins and nutrients known to play a role in
good heart health. Grown in the Florida citrus belt, the sweet and tangy
grapefruit makes it memorable.
THIS RECIPE SERVES 2
PREPARATION TIME: 5 minutes
COOKING TIME: 5 minutes
2 tablespoons brown sugar
Instructions:
1. Preheat the broiler.
2. Place the grapefruit halves in a baking dish and sprinkle with
brown sugar.
3. Broil about 5" away from heat source, until the sugar deepens in
color and has a caramel-like consistency, about 5 minutes.
4. Transfer to individual dishes and serve.
Source: Original recipe courtesy Foodfit.com ©2004
Nutritional Analysis (per serving):
Calories: 87
Fat: 0g
Saturated Fat: 0g
Carbohydrates: 22g
Sodium: 5mg
Dietary Fiber: 1g
Calories from Fat: 1%
Desserts
27
ingredients:
PURE
SWEETNESS
POTATO PIE
4 cups mashed sweet potatoes
A treat usually found on holiday tables, sweet potato pie does more than
just gather family. Potatoes are a sturdy root crop, which are found in
many climates. A traditional American food, sweet potato pie comes
packed with beta-carotene and soluble fiber.
THIS RECIPE SERVES 8
PREPARATION TIME: 20 minutes
COOKING TIME: 55 minutes
1 tablespoon margarine
1 cup egg whites (or egg
substitute)
Instructions:
1/2 cup firmly packed brown
sugar
1. Preheat oven to 350°F.
2 tablespoons molasses
2. Combine sweet potatoes, margarine, eggs, brown sugar,
1 1/2 cups evaporated skim milk
1/4 teaspoon ground nutmeg
1 teaspoon ground cinnamon
molasses, evaporated milk, nutmeg, cinnamon, and ginger in a
large bowl.
3. Pour into the prepared crust and bake 45 to 55 minutes in the
preheated oven. The filling should be set all the way to the middle
when you shake it gently. If the crust starts getting too brown,
protect with strips of aluminum foil.
1/2 teaspoon ground ginger
1 prepared pie crust
4. Allow to cool to room temperature before serving. Serve with a
dollop of nonfat vanilla yogurt.
1/2 cup nonfat vanilla yogurt
Nutritional Analysis (per serving):
Calories: 404
Fat: 9g
Saturated Fat: 2g
Carbohydrates: 70g
Sodium: 268mg
Dietary Fiber: 4g
Calories from Fat: 21%
Desserts
28
ingredients:
STRAWBERRY
YOGURT
SPLIT
4 bananas or other local
seasonal fruit
4 cups fresh strawberries, sliced
This dessert is “berry” satisfying to your sweet tooth. Strawberries can be
grown in many climates, and when in season they are generally easy to
find at farmers' markets.
THIS RECIPE SERVES 4
PREPARATION TIME: 15 minutes
COOKING TIME: none
Instructions:
2 cups low-fat plain yogurt
4 tablespoons chopped, toasted
almonds
1. Peel and split bananas. Place halves in serving bowl.
2. Top with strawberries, yogurt, and almonds.
Nutritional Analysis (per serving):
Calories: 312
Fat: 7g
Sodium: 75mg
Dietary Fiber: 5g
Calories from Fat: 19%
Desserts
29
ingredients:
HARVEST
APPLE
CRISP
Filling:
1/2 cup sugar
This recipe is a warmer and gooier version of the all-American apple pie
and does more than cure the winter blues. With apples reported to play
a role in cancer prevention, the old adage about keeping the doctor away
is proving to be true. Who knew the local apple orchard could bear so
many fruits?
THIS RECIPE SERVES 6
PREPARATION TIME: 20 minutes
COOKING TIME: 50 minutes
3 tablespoons all-purpose flour
1 teaspoon lemon peel, grated
Instructions:
3/4 teaspoon lemon juice
1. Preheat oven to 375°F.
5 cups apples, unpeeled, sliced
1 cup cranberries
Topping:
2/3 cup rolled oats
1/3 cup brown sugar, packed
1/4 cup whole wheat flour
2 teaspoons ground cinnamon
1 tablespoon unsalted butter,
melted
2. Prepare filling by combining sugar, flour, and lemon peel in
medium bowl. Mix well. Add lemon juice, apples, and cranberries.
Stir to mix. Spoon into 6-cup baking dish.
3. Prepare topping by combining oats, brown sugar, flour, and
cinnamon in small bowl. Add melted butter. Stir to mix.
4. Sprinkle topping over filling. Bake for approximately
40–50 minutes or until filling is bubbly and top is brown.
5. Serve warm or at room temperature. (For a tasty twist, serve
à la mode or with a scoop of low-fat vanilla yogurt.)
Nutritional Analysis (per serving):
Calories: 252
Fat: 2g
Saturated Fat: less than 1g
Carbohydrates: 58g
Sodium: 29mg
Dietary Fiber: 5g
Calories from Fat: 6%
Desserts
30
ingredients:
EASY DOUBLE
CHOCOLATE
ANGEL CAKE
WITH ORANGES
Is there a better way to enjoy dessert than with a heaping helping of
vitamin C and antioxidants? Combine chocolate with the healthy punch
of organic Florida oranges, and this dessert is a definite WOW!
THIS RECIPE SERVES 6
PREPARATION TIME: 20 minutes
COOKING TIME: 1 hour
1 cup minus 2 tablespoons
cake flour
Instructions:
2 tablespoons cocoa powder
1. Preheat oven to 350°F.
2. Sift the flour twice with the cocoa powder and 1/2 cup of the
1 1/2 cups superfine granulated
sugar
1 1/4 cups egg whites (about 10
large eggs or egg substitute
equivalent) at room temperature
1 1/4 teaspoons cream of tartar
1/4 teaspoon salt
1 teaspoon vanilla extract
sugar.
3. With an electric mixer on high speed (or a quick arm and wire
whisk), beat the egg whites, cream of tartar, and salt until soft
peaks form when the mixer is removed from the batter.
4. Add half of the remaining sugar and beat for 1 minute. Add the
remaining sugar, 2 tablespoons at a time, beating after each
addition.
5. Stir in the vanilla.
6. Fold the flour and sugar mixture into the egg whites, 1/4 cup at
a time, until just blended (do not over-mix).
6 ounces bottled chocolate
sauce
2 oranges, cut into segments
7. Put the batter in an un-greased 10" tube pan and bake until the
cake is light golden brown and springy to the touch, about 1 hour.
Invert the pan and let the cake cool completely before removing
from the pan.
8. Place one slice of chocolate angel cake on each of six plates.
Spoon chocolate sauce on the side of the cake. Arrange the
orange segments like a fan to the side of the sauce.
Source: Original recipe courtesy Foodfit.com ©2004
Nutritional Analysis (per serving):
Calories: 203
Fat: 2g
Saturated Fat: 1g
Carbohydrates: 40g
Sodium: 146mg
Dietary Fiber: 1g
Calories from Fat: 9%
Desserts
31
BACK HOME
BREAD
PUDDING
Made with whole wheat bread, this dessert is a healthy alternative to a
devilishly delicious classic. Whole wheat, unlike white, is packed with
essential proteins, vitamins, and minerals. This dessert combines the
health benefits of whole wheat with a low-fat, low-calorie dessert for
the family.
ingredients:
THIS RECIPE SERVES 9
PREPARATION TIME: 25 minutes
COOKING TIME: 40 minutes
Bread Pudding:
10 slices whole wheat bread
3 egg whites
1 1/2 cup skim milk
1/4 cup white sugar plus 2 teaspoons
white sugar
1/4 cup brown sugar
1 teaspoon vanilla extract
1/2 teaspoon cinnamon
1/4 teaspoon nutmeg
1/4 teaspoon ground clove
vegetable oil spray as needed
Apple-Raisin Sauce:
1 1/4 cup apple juice
1/2 cup apple butter
2 teaspoons of molasses
1/2 cup raisins
1/4 teaspoon ground cinnamon
1/4 teaspoon ground nutmeg
1/2 teaspoon orange zest (optional)
Instructions:
1. Preheat oven to 350°F.
2. Spray 8" x 8" baking dish with vegetable oil spray.
3. Lay two rows of whole wheat bread slices in baking dish, overlapping
edges like shingles.
4. In a medium bowl, beat together egg whites, milk, 1/4 cup of the
white sugar, brown sugar, and vanilla. Pour egg mixture over bread.
5. In a small bowl, combine cinnamon, nutmeg, clove, and the
remaining 2 teaspoons of white sugar.
6. Sprinkle spiced sugar mix over bread pudding.
7. Bake pudding at 350°F for 30-35 minutes, or until top has browned
and pudding has reached a firm consistency.
8. While pudding is baking, combine all ingredients for the apple-raisin
sauce in a medium saucepan.
9. Bring sauce to simmer over low heat. Let simmer for 5 minutes.
10. Serve bread pudding warm or at room temperature, drizzled with
warm apple-raisin sauce.
Nutritional Analysis (per serving):
Calories: 233
Fat: 3g
Saturated Fat: 1g
Carbohydrates: 46g
Sodium: 252mg
Dietary Fiber: 3g
Calories from Fat: 1.5%
Desserts
32
MEASUREMENTS & CONVERSIONS
TEASPOONS
TABLESPOONS
CUPS
FLUID
OUNCES
OTHER
1/4 teaspoon
1/2 teaspoon
3/4 teaspoon
1/4 tablespoon
1 teaspoon
1/3 tablespoon
3 teaspoons
1 tablespoon
1/16 cup
1/2 oz.
6 teaspoons
2 tablespoons
1/8 cup
1 oz.
1 1/2 oz.
12 teaspoons
4 tablespoons
1
1/4 cup
2 oz.
16 teaspoons
5 /3 tablespoons
1/3 cup
2 1/2 oz.
18 teaspoons
6 tablespoons
3/8 cup
3 oz.
24 teaspoons
8 tablespoons
1/2 cup
4 oz.
2
1/4 pint
32 teaspoons
10 /3 tablespoons
2/3 cup
5 oz.
36 teaspoons
12 tablespoons
3/4 cup
6 oz.
48 teaspoons
16 tablespoons
1 cup
8 oz.
1 1/2 cups
12 oz.
2 cups
16 oz.
1 pint
1 pound
3 cups
24 oz.
1 1/2 pints
25.6 oz.
1 fifth
4 cups
32 oz.
1 quart
1 liter
8 cups
64 oz.
2 quarts
2 liters
1/2 pint
33
FOOD SAFETY TEMPERATURES
DESCRIPTION
DEGREES FAHRENHEIT
GROUND MEAT & MEAT MIXTURES
Turkey, chicken
Veal, beef, lamb, pork
165˚F
160˚F
FRESH BEEF
Medium Rare
Medium
Well Done
145˚F
160˚F
170˚F
FRESH VEAL
Medium Rare
Medium
Well Done
145˚F
160˚F
170˚F
FRESH LAMB
Medium Rare
Medium
Well Done
145˚F
160˚F
170˚F
FRESH PORK
Well Done
170˚F
POULTRY
Chicken, Whole
Turkey, Whole
Poultry Breasts, Roasted
Poultry Thighs, Wings
Duck & Goose
180˚F
180˚F
170˚F
180˚F
180˚F
SEAFOOD
Fin Fish
Shrimp, lobster, crab
Scallops
Clams, mussels, oysters
Cook until opaque and flakes easily with a fork
Cook until red and flesh is pearly opaque
Cook until milky white opaque and firm
Cook until shells open; don’t eat unopened shellfish
34
Instructions:
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