Fresh Feasts Healthy Cooking Class Recipe Booklet. Family Favorites

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Gladys Webster
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Fresh Feasts Healthy Cooking Class Recipe Booklet Family Favorites All content and recipes by Emily Segal Copyright 2011 Jerusalem Artichoke Soup Serves 5-6 Jerusalem Artichokes are not from

1 Fresh Feasts Healthy Cooking Class Recipe Booklet Family Favorites All content and recipes by Emily Segal Copyright 2011 Jerusalem Artichoke Soup Serves 5-6 Jerusalem Artichokes are not from Jerusalem, nor are they artichokes! A member of the Sunflower family, Jerusalem artichokes are native to North America. They are very rich in inulin, a carbohydrate linked with good intestinal health due to its prebiotic (bacteria promoting) properties and are an excellent source of vitamin C, phosphorus and potassium and iron. Unlike many other tubers, they have a very low glycemic load and are beneficial for people with diabetes and blood sugar issues. This is my kids favorite soup! They literally cheer when they hear we are having it for dinner! 750g (1 1/2lbs) Jerusalem artichokes, peeled and cut into large chunks 1 Tbsp olive oil 2 leeks, white part only, cleaned and chopped (or one medium onion, chopped) 3 cloves garlic, chopped 2 small potatoes, peeled and cubed 4 cups water Salt and pepper to taste 1 cup any unsweetened non-dairy milk (or extra water). Sauté leeks in oil. Add Jerusalem artichokes and garlic, then potatoes. Don t cook for too long you don t want anything to brown or it will discolor the soup. Add the water, salt and pepper, and simmer covered 30 minutes until everything is soft. Cool a bit. Puree soup in blender. Return to pot. Thin to your preference with water and/or non-dairy milk. Bring back to a gentle simmer and serve.

Veggie Lightening and Peaceful Ranch Dip It is a proven fact that both children and adults will eat more raw veggies if they are: 1. Cut into fun shapes 2.

2 Veggie Lightening and Peaceful Ranch Dip It is a proven fact that both children and adults will eat more raw veggies if they are: 1. Cut into fun shapes 2. Served with a Yummy Dip To make the Veggie Lightening, buy a cheap Crinkle Cutter knife, sold at any kitchen supply store. (In Kfar Saba, go to Itzhak Cohen on Weitzman). Chop carrots, cucumbers, peppers, jicama, zucchini, whatever else you desire. Serve it with dip and watch it disappear like lightening! Peaceful Ranch Dip Ranch Dressing was invented by Steve Henson, the owner of the Hidden Valley Ranch dude ranch in Santa Barbara, California in Generally made of buttermilk and sour cream, Ranch Dip is not a good choice for your arteries, your heart or your waistline. I have left the cows and their saturated fatfilled milk alone for my version, thus turning the dude ranch, into a peaceful and healthy one! Tofu is a fabulous source of protein and calcium. It is low in fat, great for your health and has been shown to prevent certain types of cancer! 1 package of tofu ( g), drained 1 tsp lemon juice 1 tsp apple cider vinegar 1 handful fresh parsley 1 handful fresh basil 1 Tbsp dried dill 1/2 tsp garlic powder 1/2 tsp onion powder 1/2 tsp salt (or more, to taste)- freshly ground pepper to taste Place all ingredients in a blender or food processor until smooth. If mixture is to thick, add a little plain soymilk.

1 cup prepared miso soup (1 T miso paste dissolved in 1 cup hot water) 3 cups cooked beans (pinto, kidney, aduki, or black) 1 tsp chili powder 1 clove garlic, minced ¼ minced bell pepper ¼ cup minced

3 Tex-Mex Specialties Using the two bean dip options below, you can enjoy your favorite Tex-Mex Favorites, such as Burritos, Tacos and Nachos. Option One: Mexi-Miso Bean Dip In this recipe, you can used canned beans, or soaked, cooked and drained beans. 1 cup prepared miso soup (1 T miso paste dissolved in 1 cup hot water) 3 cups cooked beans (pinto, kidney, aduki, or black) 1 tsp chili powder 1 clove garlic, minced ¼ minced bell pepper ¼ cup minced scallions ¼ cup diced avocado Puree beans, garlic and enough of the miso soup in food processor to make a creamy bean dip texture. Stir in minced veggies. Top with chopped avocado. Serve with corn chips or raw veggies, or spread on whole grain rice cakes or crackers. Or use as the base for your burritos and tacos. Option Two: Super Fast Pantry Burritos I LIVED on this recipe for years! It s so good and packed with energy and protein. To serve 1 person: ½ cup canned vegetarian refried beans* 2 Tbsp jarred salsa or chopped tomato 1 whole wheat tortilla 1 T fresh cilantro, minced (optional) You can add a ½ slice of cheese if you are a cheese-eater or soy-cheese if you're not! Place tortilla on a microwave-safe plate. In a small bowl, mix salsa, beans and cilantro. Spread over tortilla, staying ¼ from the edge. Sprinkle with cheese if using. Microwave for seconds until melted and bubbly. Roll up and serve with a side salad. Or put the salad inside the burrito! (*You can substitute any canned beans if you can t find the vegetarian refried beans.) To Make Tacos: Warm Taco Shells in oven as per package instructions. Layer with beans, brown rice, lettuce, tomato, salsa, guacamole and tofu ranch dip. To Make Nachos: Top a plate of tortilla chips with bean dip, lettuce, tomato, salsa, guacamole and tofu ranch dip. Melt soy cheese on top under broiler and dig in!

4 Galaxy Bars Reminiscent of a certain candy bar, these are actually pretty good for you as desserts go! The nuts and the coconut are great sources of healthy fat, there is almost no sugar (except in the chocolate coating) and lots of fiber from the dates will slow down the blood sugar reaction in the body. Nougat Filling: 1 cup raw cashews 1 cup oats, uncooked 3 Tbsp Rice Malt Syrup (can use honey, maple or agave instead) 1 Tbsp. water, or more if needed Caramel Topping: 1 cup pitted Medjool Dates (8-10 dates depending on their size) Juice of half a lemon 1 Tbsp. coconut oil or the cream on the top of the can of coconut milk (optional) 1/4 tsp. sea salt 1 cup water Chocolate Coating 1 bittersweet chocolate bar (100g / 4 oz) 1/3 cup coconut milk 1 tsp vanilla Lots of steps, but nothing difficult. 1. Soak the dates in the water and lemon juice for an hour. Drain and reserve soaking liquid. 2. Meanwhile, make the nougat: In a coffee grinder or food processor, grind the cashews in small batches into a fine powder. Remove. Process the oats the same way. Place everything in a large bowl and add the syrup and water. Knead with your clean, slightly damp hands until the mixture is thick and dough-like. 3. Place a piece of plastic wrap on a cutting board. Form the nougat into a long rectangular bar on top of the plastic wrap. Place the board in the freezer for the rest of the date soaking time. 4. Now make the Caramel: To make the caramel, process the soaked and drained dates, coconut oil and sea salt in a blender. Use the soaking liquid, one tablespoon at a time, to soften the mixture as you blend. Blend until you achieve a thick creamy mixture like caramel frosting. 5. Spread the caramel in a long strip on top of the nougat (use a knife or offset spatula to spread it evenly across the top of the rectangle). Return to the freezer for one more hour. 6. When frozen, slice the bar into candy-bar size slices and place on a cooking cooling rack. 7. Prepare the Topping: Melt the chocolate bar over low heat, stir in the coconut milk and vanilla. 8. Pour the chocolate over the candy pieces and freeze an additional hour or until the chocolate sets. 9. Store in the fridge or freezer

5 Healthy Haystack Cookies These are a great after-school snack for kids help make, or a great take-along treat for anyone! The combination of seeds, nuts and oats offers a wonderful array of minerals, including high calcium and magnesium, as well as high fiber. 1/3 cup no-sugar added Silan(date-syrup), or pure maple syrup 1/3 cup honey or pure maple syrup 1 tsp. vanilla 1/2 cup tahini paste (this is just ground sesame seeds, nothing else) 1-1/4 cups oats 1/4 cup spelt flour 1/2 cup sunflower seeds 1/2 cup pumpkin seeds 1/2 cup chocolate chips 1/4 cup ground flaxseeds 1/3 cup raisins 1/3 cup sesame seeds Preheat oven to 180C. (350F) Lightly grease 2 large cookie sheets, or line with parchment paper. In a small bowl, whisk together the silan, honey, vanilla, and tahini. Add the remaining ingredients and mix until all blended. Wet your hands and form balls with dough. Kind of squeeze it together. Bake for minutes, until golden, but watch closely as they burn easily. Cookies will firm up as they cool. Makes cookies.

WEEK #6 RECIPES. Healthy, Happy & Hot Program Week #6

WEEK #6 RECIPES. Healthy, Happy & Hot Program Week #6 WEEK #6 RECIPES Banana Bread Biscotti **This is not my recipe and I haven t tried it. I would like to and thought I would pass it on to you. Ingredients 1 cup raw almonds 1 Tbsp flax meal 1 ripe banana,