Farm to School Cookbook

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Kimberly Goodwin
5 years ago
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1 Farm to School Cookbook The SHIP/Child Nutrition Services Partnership includes farm to school programming with locally grown produce offered in our school cafeterias and free samples offered to our students and staff. Farm to school programs encourage students to try new fruits and vegetables, offer students nutrition and agriculture education, and support our local farmers and local economy. These recipes have all been served in our school cafes.

2 Curly Kale Chips Dark, leafy greens are a healthy veggie subgroup. Kale is a cool season crop that is easy to grow in your garden. This recipe has been a student favorite when served as part of WJCC Child Nutrition Services farm to school program. 6-8 Servings 3 pounds kale from your Farmers Market, farm stand, or your garden 2 tbsp olive or canola oil ¼ tsp garlic powder ¼ tsp black pepper ⅛ tsp red or cayenne pepper Preheat oven to 350 F. Wash kale thoroughly. Cut off stem up to base of leaves. You do not need to strip the center stem. Rough chop kale into strips or pieces. Line sheet pan with parchment paper or foil. Pile kale chips on the pan. Toss with oil and seasonings. Mix well to coat leaves. Spread chips on single layer on the prepared pan so they will roast and crisp evenly. Roast at 350 F for about 8 minutes until lightly crisped. This recipe works well with any kind of kale, curly or flat leafed, as long as it is fresh. Did you know you can roast and crisp other veggie chips this way? Try carrot peels, shaved Brussel sprouts, roughly chopped collard leaves, thinly sliced beets, and of course, potato slices! See the video of how to prepare this recipe on SHIP s YouTube channel. Search WJCC School Health Initiative Program (SHIP) for this and other quick and easy veggie prep videos.

3 Locally Grown Collard Greens Collard greens are dark, leafy vegetables that may lower the risk of heart disease. Enjoy collard greens from your backyard or local gardens. 1 pound collard greens 3 tbsp cider vinegar ½ cup onions, chopped Dash of black pepper Wash greens well in a sink full of cold water to remove any dirt or grit. Drain and dry well. Cut off stems right where the leaf starts. Stack about 5-8 leaves on top of each other, then roll lengthwise to make a bundle. Cut rolled leaves into 1 slices widthwise. Repeat until all the greens are done and add to baking pan. Add all other ingredients. 1 ½ tsp minced garlic ½ cup vegetable stock* 1 tsp paprika * May substitute with chicken stock Stir, cover, and simmer for 30 minutes. Stir again, cover and steam for 30 minutes. Taste and adjust seasoning if needed..

4 Roasted Broccoli Broccoli is a tasty vegetable that is packed with antioxidants to protect the body from damage. Enjoy broccoli raw or cooked! Preheat oven to 425 F. 3 cups broccoli ½ cup Italian dressing, reduced-fat 2 tsp Mrs. Dash or Italian seasoning of choice Wash broccoli and cut off small flowerettes of uniform size, place in large mixing bowl. Sprinkle with seasoning and Italian dressing. Toss to coat. Place on single layer on sheet pan and roast at 425 F for 10 minutes. Sprinkle cheddar cheese over broccoli. Return to oven for 3 minutes to melt cheese. ½ cup shredded cheddar cheese.

5 Bok Choy Bok choy is in the same family of greens as broccoli, cabbage, and brussel sprouts. It is very nutrient dense and easy to cook. You may see it as other names like pak choi or Chinese cabbage. 1 pound bok choy/pak choi/chinese cabbage Rough chop bok choy down to the white part of the stem. Heat pan over medium-high heat. Saute in oil. Add stock and seasonings. Turn heat to low and simmer for minutes until crisp tender. 2 tsp canola oil 1 tsp garlic powder 1 ½ cup vegetable stock, low-sodium* Dash of black pepper *May substitute with chicken stock

6 Fresh local summer squash casserole Child Nutrition Services buys fresh yellow squash and zucchini from a local farm and processes them for use later in the school year. Students enjoy Summer Squash Casserole and homemade Zucchini Bread in the winter. 6-8 Servings 1 1/2 pounds yellow summer squash, washed, sliced (1/4 thick), blanched** & frozen 1/3 cup onions, chopped ½ tsp dried basil ½ tsp garlic, minced 2 tsp vegetable oil 2 ounces breadcrumbs 4 tbsp parmesan cheese, grated ½ cup diced tomatoes, canned (low sodium) OR 1 medium fresh tomato, chopped Preheat oven to 350 F. Thaw frozen local summer squash in the refrigerator overnight. Transfer squash to colander and drain excess water. Chop onion and toss in small mixing bowl with oil, basil, pepper and minced garlic. Spread onion mixture on sheet pan and roast at 350 degrees for 10 minutes until translucent. In a separate bowl, mix breadcrumbs and parmesan cheese. Spray casserole dish with nonstick spray. Layer bottom of dish with 1/3 of squash. Follow with 1/3 of onion mixture. Follow with 1/3 of tomatoes. Follow with 1/3 breadcrumb mixture. Repeat layers, ending with breadcrumb mixture on top. Lightly spray top layer with cooking spray to enhance browning. Bake at 350 degrees for 25 minutes, until golden brown **After you wash and slice your fresh local summer squash, prepare it for later use by blanching and freezing. Blanching scalds vegetables in boiling water for a short time and stops enzyme actions which can cause loss of flavor, color and texture. Follow the directions from the National Center for Home Food Preservation at

7 Harvest Soup Harvest Soup uses a variety of fresh veggies. Feel free to make this recipe at home using other vegetables from your own garden. The vegetables combined with the beans make for a meal full of fiber, nutrients, and protein. 6-8 Servings 4 ounces fresh kale, roughly chop ½ medium onion, chopped ½ medium carrot, diced 3 tsp garlic, minced 2 tbsp olive oil 1 ½ cups tomatoes, diced 4 ounces potatoes (do not peel), roughly chop 11 ounces pinto beans, low sodium canned drain and rinse** 11 ounces Great Northern beans, low sodium canned drain and rinse 3 tsp chicken bouillon, low sodium (dry, not broth or stock) 8 cups water ½ tsp black pepper Wash hands and wash all fresh veggies. Prep all fresh veggies. Saute kale, onions, carrots and garlic in oil. In large soup pot, whisk base or bouillon and water. Add sautéed veggies, tomatoes, potatoes, and beans. Bring to a boil and then simmer. Add pepper, stir and continue to simmer until you are ready to eat. Enjoy! **It is optional to drain and rinse the canned beans - this step decreases the salt and sugar content of your soup. You can skip this step to make a thicker soup.

8 Seasoned Cabbage Cabbage is full of nutrients like vitamin E to keep your skin, eyes, and hair healthy. Serve this recipe alone, or mix it in with stir-fry, a roast, or soup. ½ head of cabbage Put 1 cup of water in a pot with chicken base or use 1 cup of chicken stock. Add ½ head of cabbage shredded or cut in quarters. Boil cabbage until tender with a slight crunch. Add garlic, salt and pepper to taste. 1 tsp chicken base, or 1 cup chicken stock 1 cup water Dash of garlic powder Dash of pepper

9 Creamy Coleslaw Coleslaw is a great dish for summertime! Use this recipe as a side dish or a topper for your sandwich. 1 pound cabbage ½ cup carrots, shredded Shred cabbage, carrots, and onion. Place vegetables in a large bowl and toss lightly to mix. Combine mayo, sugar, celery seed, dry mustard, lemon juice, pepper, vinegar. Pour dressing over vegetables. Mix thoroughly. Cover, refrigerate until ready to serve. 2 tbsp onions, chopped Dressing: ⅓ cup mayonnaise 1 tbsp white sugar 1 tsp celery seed 1 ½ tsp vinegar 1 tbsp lemon juice Dash of mustard powder Dash of black pepper

10 Fresh Tangy Coleslaw This coleslaw recipe puts a fresh twist on the classic coleslaw. It s lower in saturated fat, using vinegar to add flavor. 1 pound cabbage 1 tbsp red onions, chopped Shred cabbage, carrots, and onion. Place vegetables in a large bowl and toss lightly to mix. Combine mayo, sugar, celery seed, dry mustard, lemon juice, pepper, vinegar. Pour dressing over vegetables. Mix thoroughly. Cover, refrigerate until ready to serve. ½ cup carrots, shredded 2 tsp canola oil Dressing: 2 tbsp white sugar 2 tbsp vinegar ½ tsp celery seed Dash of pepper ½ tsp mustard powder

11 Italian Zucchini & Tomatoes This vegetable mix of zucchini and tomatoes is packed with fiber and vitamin C to keep you full and focused. This recipe can be mixed into pasta dishes or served as a side dish. Preheat oven to 375 F. 1 large zucchini 1-12 oz. can of diced tomatoes ¼ large white onion Wash vegetables. Cut zucchini lengthwise and cut into ½ inch slices. Peel and cut onions in slivers by cutting in half and then slicing thinly. Drain canned tomatoes and add to mixture. Mix in garlic, broth, and seasoning. Bake at 375 F for 30 minutes. 1 ½ tsp minced garlic 1 ½ cup vegetable broth Dash of Italian seasoning Dash of black pepper

12 Italian Tomato and Cucumber Salad Tomatoes and cucumbers are both summer vegetables and they re an easy addition to any garden. Try this fresh salad that s full of crunch and flavor. 2 cups cherry tomatoes ¼ cup red onion, chopped 1 large cucumber 2 tbsp balsamic vinegar 3 tbsp canola oil ½ tsp pepper ½ tsp dried oregano ½ tsp ground basil ½ tsp garlic powder Wash tomatoes and cut in half. Thinly slice and chop red onion. Wash cucumbers and peel. Cut in half lengthwise and cut into ½ inch chunks. Combine cut vegetables in a large mixing bowl. Add vinegar, oil, and seasonings. Mix thoroughly and serve.

13 Zesty Spinach Citrus Salad This recipe combines fresh flavors like citrus and vinegar. The spinach combined with the oranges packs a punch of vitamin C as well. 8 ounces raw spinach 6 ounces Romaine lettuce ¼ cup carrots, sliced Dressing: ⅔ cup red peppers, chopped ⅔ cup Mandarin oranges Wash spinach and Romaine. Dry greens well. Shred carrots and chop red peppers. Drain canned Mandarin oranges. Toss greens, peppers, carrots, and Mandarin oranges gently. (Be careful not to use tongs as this will break the oranges.) Dressing: Whisk vinegar, sugar, orange juice, mustard. Whisk until sugar is dissolved (may use blender.) Slowly add oil while whisking or blending. Gently toss salad mixture with dressing before serving. 3 tbsp canola oil 1 ½ tbsp vinegar 1 ½ tsp sugar 2 tbsp orange juice 1 ½ tsp spicy brown mustard

14 Buttercup Delight Buttercup squash is a petite winter squash that is similar to butternut squash. It is rich in iron, vitamin C, and potassium. Bake squash at 350 F for 5 minutes until easily peeled with a vegetable peeler. Cut squash in half to remove seeds and pulp. Dice squash into bite-sized pieces. Bake again until tender when pierced with a fork. 2 pounds buttercup squash ¼ cup canned apples, unsweetened ¾ cup raisins ⅓ cup apple juice 1 tbsp canola oil 1 tsp orange peel 1 tsp white sugar 1 tsp black pepper ½ tsp thyme, dried ½ tsp garlic powder ½ tsp onion powder Drain canned apples. Combine all other ingredients to make sauce mixture. Blend gently so apples do not get crushed. Toss sauce mixture with cooked squash. Serve warm.

15 Roasted Acorn Squash Smiles Acorn squash is loaded with vitamin C, one ½ cup serving of cooked squash provides 20% of an adult s recommended amount of vitamin C! See the video of how to prepare this recipe on SHIP s YouTube channel. 2 pounds acorn squash 2 tbsp canola oil ½ tsp black pepper ½ tsp paprika ½ tsp garlic powder Preheat oven to 350 F. Wash outside of squash and line baking sheet with foil and cooking spray. Cut off stem end of acorn squash to create a flat top, place this side on cutting board. Cut squash in half. Use a spoon or scoop to scrape out seeds and pulp. Place flat sides of acorn squash half on cutting board and cut each squash into 1 inch thick smiles. Mix spices and Italian seasoning in a small bowl. Drizzle the squash smiles with oil and sprinkle with seasoning mix. Place smiles in single layer in 2 rows on prepared pan, roast minutes or until tender when pierced with a fork. Dash of Italian seasoning.

16 Cinna-Butternut Squash This butternut squash was a hit during the Farm to School tastings hosted this year. This squash is soft and sweet and provides vitamin A to support healthy eye function. Slice squash in half lengthwise, scoop out seeds and pulp. Place in single layer facedown in baking pan with ½ cup water. Bake for 35 minutes until tender. Let cool. Scoop squash out of skin with a large spoon into a large bowl. Add applesauce. 2 pounds butternut squash 1 ½ cup applesauce, unsweetened 2 tbsp brown sugar 1 tsp ground ginger 1 ½ tsp cinnamon 1 tbsp margarine ½ cup chicken stock Dash of black pepper Melt margarine and add chicken stock. Add to squash and applesauce mixture. Add remaining ingredients and stir to mix. Mix brown sugar and cinnamon, sprinkle over squash to garnish.

17 Spaghetti Squash Spaghetti squash is a fun alternative to any pasta dish. Preparing spaghetti squash is an enjoyable activity for the kids because the noodles are easy to form. Use it in place of any recipe that calls for spaghetti or noodles. See the video of how to prepare this recipe on SHIP s YouTube channel. Preheat oven to 350 F. 1 large (1 ½ lb.) spaghetti squash 2 tbsp canola oil 1 tbsp parsley, chopped 1 tbsp basil, chopped 3 tbsp grated Parmesan cheese Dash of black pepper Wash the squash before use. Wash herbs and finely chop. Cut squash lengthwise and place face down in baking pan. Add enough water to cover ½ inch of the bottom of the pan and cover with foil. Bake 45 minutes, until squash is easily pierced with a fork. Turn squash over and cover with foil again to continue to cook for another 15 minutes, until the squash is very tender. Remove from oven, uncover, and pour off remaining water. To peel squash: first, scoop out and throw away the seeds and pulp. Then using a fork, gently pull strands of squash away from peel. Place strands in mixing bowl. Add oil, herbs, pepper, and cheese and toss well. Serve warm. 2 tsp Mrs. Dash seasoning Recipe from the kitchen of: SHIP (School Health Initiative. Program)

18 Eggplant Dippers with Marinara Eggplants provide a variety of vitamins and minerals and taste great. An eggplant is ripe when the skin is firm and glossy. Check out the video on SHIP s YouTube channel to watch how to prepare this dish. Preheat oven to 400 F. 1 ½ pound eggplant ⅔ cup whole-grain breadcrumbs 2 tbsp wheat flour ¼ cup grated parmesan cheese 1 tsp garlic powder 1 tsp ground basil 1 tsp ground oregano ½ tsp pepper 3 tbsp canola oil ⅓ cup spaghetti sauce Rinse outside of eggplant, do not peel! Cut off both ends of the eggplant. Cut the eggplant in half lengthwise and slice each half into ½ to ¾ inch thick layers. Then cut each layer into ½ inch sticks. Place in large bowl and lightly coat with oil to lightly coat, use oil sparingly. Place dry ingredients in a separate bowl. Place eggplant sticks into the dry flour mixture and lightly toss to coat evenly. Place on sheet pan sprayed with cooking spray and covered in parchment. Bake at 400 F until they are golden brown. Serve with spaghetti sauce for dipping..

19 Turnip Fries Turnips are a root vegetable - meaning they grow underground! Turnips are rich in B-vitamins and many minerals to give you energy throughout the day. See the video of how to prepare this recipe on SHIP s YouTube channel. Preheat oven to 350 F. 1 pound turnips (whole roots, not green tops) 1 ½ tsp canola oil 1 tsp Parmesan cheese, grated Dash of paprika Wash turnips under running water. Peel turnips and cut into a french-fry shape. Put in large mixing bowl and toss with oil. Add all seasoning and cheese, toss well to coat. Line baking sheet with parchment paper and spray with non-stick cooking spray. Lay fries on parchmentlined sheet in single layer. Bake at 350 F for minutes until golden brown. Dash of black pepper Dash of garlic powder Dash of Mrs. Dash seasoning

20 Fresh Roasted Red Potatoes These potatoes are bursting with flavor and have a wonderful crunchy texture. Experiment with other herbs from your garden to switch up the flavor. Preheat oven to 400 F.. 1 ½ pounds red potatoes 2 tsp garlic, minced 1 tbsp canola oil Wash potatoes thoroughly and cut potatoes into chunks. In a large bowl, combine the potatoes, garlic, parsley, pepper, and oil. Toss well to coat. Spread potatoes on a baking sheet lined with parchment in a single layer. Roast for 15 minutes, turning the potatoes occasionally. Potatoes will be done when soft to touch or easily pierced with a fork. 2 tsp dried parsley Dash of black pepper.

21 Roasted Sweet Potatoes Sweet potatoes are a root vegetable that are an excellent source of vitamin A and C. The sweet flavor will complement any dish. Preheat oven to 400 F. 1 ½ pound sweet potatoes 1 tsp garlic, minced 1 tsp fresh rosemary 1 tbsp olive oil Wash potatoes thoroughly and cut potatoes into 1-inch chunks. Dice rosemary into very fine pieces. In a large bowl, combine the sweet potatoes, garlic, rosemary, parsley, pepper, and olive oil. Toss well to coat. Spread potatoes in a single layer on a baking sheet lined with parchment paper. Roast potatoes for 15 minutes, turning the potatoes occasionally. Potatoes will be done when soft to touch or easily pierced with a fork. 2 tsp dried parsley Dash of black pepper.

22 Zucchini Bread This recipe is a unique way to incorporate vegetables in a classic bread recipe. This was a student favorite this year when served at our school s family nights. 2 cups Bisquick, or all-purpose baking mix ¼ cup water ¼ cup orange juice ¼ cup applesauce, unsweetened ⅓ cup fresh zucchini, grated ¼ tsp cinnamon Dash of nutmeg Preheat oven to 325 F. Mix baking mix, water, orange juice, applesauce, and spices in a large bowl. Mix gently by hand or with spatula until just combined. Beat eggs. Add eggs to grated zucchini and then add to other ingredients. Mix until just blended. Coat loaf pans with cooking spray. Bake at 325 F for 10 minutes, turn the pan, and bake for another 10 minutes until golden brown and cooked in center. 2 eggs.

23 SHIP is a partnership between Williamsburg-James City County (WJCC) Public Schools and the Williamsburg Health Foundation. SHIP s mission is to improve the health and wellness of WJCC students and staff by supporting and promoting healthy eating and active lifestyle habits in the schools, homes and the community. Visit SHIP on Facebook, Twitter, Pinterest, and YouTube.

SOUPS, SALADS & VEGETABLES

SOUPS, SALADS & VEGETABLES Wrap celery in aluminum foil when putting in the refrigerator and it will keep better. To keep potatoes from budding, place an apple in the bag with the potatoes. 61 Soups, Salads,