The 2012 Healthy Eating for a Healthy Start Competition. Recipe Book

Transcription

1 The 2012 Healthy Eating for a Healthy Start Competition Recipe Book

2 ACE: Express Yourself Quinoa Salad with Mango & Peppers Team: Yolanda Rosado Gerlande Morle Tom McDonald Mickey Ronan Serves: ⓮ Prep Time: 20 minutes Cook Time: 2 hours 6 cups water 6 scallions, sliced 2 cups dried garbanzo beans 1 cup chopped cilantro 2 cups uncooked quinoa 4 cups water Pinch of salt ½ cup fresh lime juice 3 teaspoon lime zest, chopped 2 teaspoons honey 1 teaspoon cumin 2 large mangos, diced 2 medium red peppers, diced 2 medium yellow peppers, diced ½ teaspoon coriander 2 tablespoons extra virgin olive oil Salt and pepper to taste ❶ Begin preparing the garbanzo beans by adding the water and beans in a pot. The liquid should be about one to two inches above the top of the legumes. Bring them to a boil, and then reduce the heat to simmer, partially covering the pot. If any foam develops, skim it off during the simmering process. The beans generally take about one to hours to become tender. If the beans are still hard and no more water remains, add 1 cup of hot water and continue to cook until soft. Cool to room temperature. ❷ While the beans are simmering, prepare the quinoa. First, using a strainer, rinse the quinoa under cold water. Add quinoa, water and salt to a medium saucepan and bring to a boil over medium heat. Boil for 5 minutes. Turn the heat to low and simmer, covered for about 15 minutes, or until water is absorbed. Remove from heat and fluff with a fork. Let quinoa cool to room temperature. ❸ In a large bowl, combine quinoa, garbanzo beans, mango, peppers, scallions, cilantro and avocados. In a small bowl, whisk together lime juice, zest, honey, cumin and coriander. Slowly drizzle in olive oil. Pour the dressing over the quinoa salad and gently stir until well combined. Season with salt and pepper to taste. Serve chilled or at room temperature.

3 Fort George: Healthy Beginnings Whole Wheat Orzo Salad Team: Anita McCoy Esmeralda Guzman 1 pound Whole Wheat Orzo ½ cup diced carrots ½ cup diced red/green peppers ¼ cup olives Olive oil Vinegar Salt to taste ❶ Cook orzo until done, strain and run under cold water to cool to room temperature. ❷ Combine orzo and vegetables in a bowl. ❸ Make a dressing with olive oil, vinegar, salt and pepper. ❹ Pour dressing over orzo and vegetables. Refrigerate and serve cold.

4 Addie Mae Collins: Seasonings Team Colorful Kale Salad Team: Angie Downing Alexander Martinez Robin Jacobus Sheila Smalls Diane Spann Serves: ❿ 1 bunch fresh Kale greens ¼ small red onion ¼ small yellow and red sweet bell pepper 1 cube chicken bouillon 1 8 ounce bowl feta cheese Almond slices, add to taste Sun dried cranberries, add to taste and/or alternate dried or fresh fruit ❶ Boil water in a medium size pot. ❷ Add chicken bouillon to boiling water. ❸ Cut kale and wash. ❹ Add kale to boiling water for 5 minutes. Remove and drain. Place kale in ice cold water to shock it. (Make sure water covers Kale so that greens cool evenly and maintain dark green color.) Once cool, drain kale and put it in a large bowl. ❺ Slice onions and pepper. Onions and peppers can be raw or may be lightly sautéed in olive oil if you prefer that texture it draws the flavor out! ❻ Add onions, peppers, almonds, and feta cheese to bowl with kale. ❼ Optional: Drizzle a small amount of homemade salad dressing of your choice over the salad. Croutons may also be added. ❽ Enjoy! (Salad will last, if refrigerated, for up to 5 days without the dressing.)

5 Hudson Guild: Team Good Pineapple Mint Salsa Team: Dana Perez May Lee Jaidy Rodriguez Andrew Martinez Ada Rondon Nyesha Greene Serves: ⓬ half-cups Salsa: 1 whole pineapple, cored and diced 2 whole tomatoes, diced and seeded ½ red onion, diced ¼ cup chopped mint ¼ teaspoon chili powder 2 avocadoes, cored and sliced 2 limes, juiced Tortillas: 6 corn tortillas (6-inch, preferably blue chip) 1 teaspoon cumin 1 tablespoon olive oil Salt and pepper Salsa: ❶ In a bowl, combine all ingredients for salsa. ❷ Place in a food processor or blender (optional) and blend to desired consistency. ❸ Season with salt & pepper to taste. Tortillas: ❶ Cut corn tortillas in quarters and place in a bowl. ❷ Season with 1 teaspoon of cumin. ❸ Add 1 tablespoon of olive oil. ❹ Toss in a bowl. ❺ Bake in oven (pre-heated to degrees) for 10 minutes or until crisp. ❻ Add salt and pepper to taste.

6 Hudson Guild: Team Good Pineapple Mint Fresca Team: Dana Perez May Lee Jaidy Rodriguez Andrew Martinez Ada Rondon Nyesha Greene Serves: 24 ounces 1 whole pineapple, cored and diced small 1 bunch of mint, washed and cleaned 3 limes, juiced Water as needed ❶ Combine pineapple, mint and lime juice in blender. ❷ Blend until smooth. ❸ Add water as needed to thin out mixture. ❹ Strain and pour into pitcher. ❺ Serve with ice. ❻ Garnish with mint.

7 Family Head Start: Team Yummy Buddies Kool Kabobs Team: Stacy Rose Eladia Rolon Kelley Teller Elizabeth Dul Dana Robinson Alicia Angevine Bonnie Liberman Alicia Rodgers Melons (cantaloupes and/or Honey Dew) Pineapple Orange juice Shredded coconut Note: You can substitute with any fruit like grapes, strawberries or bananas. ❶ Scoop melons into balls. ❷ Cut pineapple (or other fruit) into chunks. ❸ Thread fruit onto craft sticks or skewers (if making kabobs for children, don t forget to cut tips of skewers so they are not sharp). ❹ Dip into orange juice. ❺ Roll in shredded coconut. ❻ Enjoy!

8 St. Marks/Bishop Sexton Bow Ties & Veggies & Fruits Team: Lourdes Martinez Carol McAllister Sherry-Ann Wylie Damaris Rosado Taisha Balaguer Serves: ❹ Bow ties, veggies & fruits: 2 tablespoons olive oil ½ cup onions, sliced ½ cup rainbow peppers, chopped 2 cups bow tie pasta (spinach and carrot), cooked ½ cup tomatoes, chopped 1 cup broccoli and cauliflower ½ cup strawberries, blueberries Yogurt salad dressing: 1-8 ounce container low-fat plain yogurt 2 teaspoons lemon juice 1 teaspoon Dijon mustard 1 teaspoon parsley 1 teaspoon chopped chives ❶ Yogurt salad dressing: In bowl, mix yogurt and lemon juice until smooth, then add chives and parsley. Refrigerate until ready to use. ❷ Heat oil in large skillet, add onions, cauliflower and peppers and cook until tender. ❸ Reduce heat to low, mix in cooked pasta and tomatoes, heat for 1 minute. ❹ Top off with fruits. ❺ Add yogurt dressing and mix well. ❻ Garnish with avocado, cucumber and radishes before serving. ❼ Refrigerate and serve cold.

9 Police Athletic League Curried Chic Peas 2 tablespoons curry powder 2 large cloves garlic 1 red, green, yellow, orange peppers 2 tablespoons olive oil ½ purple onion 1 can chic peas 1 celery stem Spinach wraps 2 heads of scallion Salt to taste 3 red potatoes ❶ Make a thick paste with the curry powder and water. ❷ Wash and cut peppers, onions, celery, scallion, potatoes and garlic in pieces. ❸ Heat the olive oil in a pan, add curry paste and sauté. ❹ Add peppers, onions, celery, scallion, potatoes and garlic and allow to cook for about 2 minutes. ❺ Rinse and add the chic peas and continue to cook for 1 minute. ❻ Add enough water to cover vegetables, add salt to taste and slowly cook until potato is tender. ❼ Place curried chic peas in a serving bowl. ❽ Serve on a spinach wrap. (Makes 5 child size wraps). ❾ For variety: small pieces of corn on the cob can be served alongside.