A Gathering of Recipes

Transcription

1 Hope House Edu-Kitchen Cookbook A Gathering of Recipes Sharing Kitchen Wisdom from HOPE House Edu-Kitchen COOKING FOR LESS THAN $2.00 PER PERSON

2 INTRODUCTION HOPE House s Edu-Kitchen program provides adult clients with the practical and physical skills to make nutritious meals. We use experiential learning to teach cooking skills in our community kitchen while providing clients with the knowledge of a healthy and affordable recipe. This approach allows our clients to eat healthier, take greater control over their personal diet/circumstances and creates a community environment. -Edu-Kitchen Mission Welcome to our Edu-Kitchen! Here we strive to create a safe atmosphere of learning that honours the dignity and worth of each participant, offers practical food preparation skills, increases knowledge of healthy, economical eating, and empowers participants to take greater control over their personal diet, while building a deeper sense of community around food. Together we cook, we laugh and we grow. We ve gathered up some of our favorite economical recipes to share in this booklet. Each healthy, and nutrient rich recipe works out to less than $2.00 per serving and some are even less than $1.00 per serving. As we rely heavily on cost saving strategies such as buying local produce this booklet is arranged by monthly chapters featuring in-season ingredients. Enjoy! HOPE House Mission: Providing tangible compassionate assistance and care to those in the Guelph community through immediate relief and ongoing support with the goal of a greater level of independence. 2

3 JANUARY WHITE BEAN AND SAUSAGE STEW WITH KALE 1 tablespoon extra-virgin olive oil, Heat the olive oil in a large Dutch oven or pot over medium-high heat. 3 precooked pork sausage, such as kielbasa, halved lengthwise and cut into -inch pieces 1 can white cannellini beans, drained and rinsed (you can increase this recipe by adding 2 cans) 2 garlic cloves, chopped 2 cups chicken broth (can use 2 Tbsp of powder stock or soup powder and 2 cups of water) 1 fresh or dried bay leaf 1/2 small bunch kale, leaves stripped from stems and coarsely chopped (about 1 cup loosely packed) Salt and freshly ground pepper and ½ cup of parmesan cheese Add the sausage and cook, stirring occasionally, until browned, about 6 minutes. Add the beans and garlic and cook, stirring occasionally, for 3 minutes. Add the chicken broth, bay leaf and kale and bring to a boil, then reduce the heat to medium-low and cook, covered, for 10 minutes. Discard the bay leaf. Season the stew to taste with salt and pepper and serve with a drizzle of olive oil and a dash of parmesan cheese. $1.86 per serving 3

4 FEBRUARY TURKEY SWEET POTATO CURRY 2 Tbsp. oil Peel and dice sweet potatoes. 2 Tsp curry powder 1 ½ cups cooked Turkey cut into bite-sized pieces 2 medium sweet potatoes peeled and diced 4 Tbsp dried red lentils 2 cups chicken stock (can use 2 Tbsp stock powder or soup powder with 2 cups water) 1 can of coconut milk 175gram bag of frozen peas (Small bag) Heat the oil in a deep frying pan or wok, stir in the curry powder and fry for 1 minute. Add the turkey, sweet potatoes and lentils and stir until coated in yellow. Pour in the stock and coconut milk. Bring to the boil, then simmer for 15 minutes. Tip in the peas, bring back to the boil and simmer for a further 4-5 minutes. Season to taste before serving (this means add salt and paper). $1.86 per serving 4

5 LASAGNE MARCH 2 Tbsp oil Chop your onion, carrot, bell pepper and mushrooms. Heat the oil in a pot and sauté the vegetables. Pour in the tomato sauce. Simmer for 5 min 1 onion diced 1 cup mushrooms 1 bell pepper 1 carrot 2 cups spinach leaves 1 500gm tub of cottage cheese 2 eggs 6 lasagna noodles 1 can of tomato sauce 250 grs of mozzarella cheese.in a separate bowl mix cottage cheese with 2 eggs. Place 3 noodles side by side in the bottom of greased try, pour ½ the sauce on cover this with spinach, cover the spinach with the cottage cheese mixture. Place 3 more noodles on and top with remainder sauce (noodles should not be pre-cooked as the sauce is moisture enough to cook them) Top with 250 grams of grated Mozzarella cheese Bake for 1 hour at 350degrees. $1.60 per serving BACON BAKED BEANS 1 cup Onion Preheat oven to 350 F. 2 cans Boston style baked beans Grease 2 quart baking dish. 1 cup diced apple 1 tbsp. yellow mustard ¼ cup brown sugar ½ tsp. salt Combine all ingredients except bacon and mix well Pour into baking dish, top with bacon strips Cover and bake for 45 min. $1.02 per serving 5

6 HASH BROWN CASSEROLE APRIL Pancetta or bacon bits 1 bag frozen hash browns 1 onion diced ½ cup celery 250 gram grated cheese 1 can cream of chicken soup Preheat oven to 350 Grease casserole dish. Dice pancetta and onion Combine all ingredients. Top with grated cheese. Cover and bake for 45min Remove cover and let brown for 20 min SPINACH AND LENTIL RAGOUT ½ cup chopped onion 1 cup chopped carrots 1 can diced tomatoes 1 packaged (10 oz.) frozen chopped spinach, thawed and squeezed dry 1 Tbsp vegetable oil 2 garlic cloves, minced 5 cups of water 1 cup lentils, rinsed 4 Tsp vegetable or chicken bouillon (stock) 3 Tsp Worcestershire Sauce 1 Tbsp red wine vinegar ½ Teaspoon dried thyme 1 bay leaf In a large saucepan, sauté onion in oil until tender. Add garlic, cook 1 min Add the water, lentils, bouillon, Worcestershire sauce, salt, thyme, pepper, and bay leaf; bring to a boil Reduce heat; cover and simmer for 20 mins Add the carrots, tomatoes and spinach; return to a boil Reduce heat: cover and simmer mins or until lentils are tender Stir in vinegar Discard bay leaf Serve over cooked pasta or rice $1.15 per serving 6

7 PASTA ALFREDO PEAS AND CRAB MAY 1 (12 oz.) package Fettuccine Noodles 1 jar of your favorite Alfredo Sauce or a can of mushroom soup 2 cups frozen sweet peas 1 1/4 cups fresh cooked or imitation pre-cooked lump crab meat (Such as Louis Kemp) Sprinkle of fresh Parmesan Cheese Cook pasta according to package directions. Drain and set aside. In a medium saucepan, add Alfredo sauce, peas, and crab meat. Warm through over medium heat. Toss with cooked pasta, plenty of black pepper, and sprinkle with fresh Parmesan cheese. Serve hot. $1.02 per serving PIZZA IN A POT 3 cups spiral pasta cooked 6 oz. of pre-sliced pepperoni (can buy a tube and cut it yourself) 500gr mozzarella cheese (1 brick) 1 can tomato paste 1 can Italian diced tomatoes (can use unflavoured and add rosemary basil, thyme and garlic) 1 can tomato sauce 1 can black olives 1 green pepper chopped Boil the water for the noodles. While waiting for the water to boil chop the pepper. Add the noodles to the water when boiling but very carefully so as not to splash. Noodles are done when they are soft. You can check this with a fork or take one noodle out run it under cold water then taste it to see if it tastes nice and done. While the noodles are cooking grate the cheese but remember to watch the noodles so they don t bubble over and stir them once in a while. Once the noodles are cooked drain them put them back in the pot. Stir in all the ingredients and let sit long enough to melt the cheese then serve with salad. $1.08 per serving

8 JUNE COUSCOUS SALAD WITH TURKEY AND ARUGALA 2 cups water In a medium saucepan, bring the water and 1/2 teaspoon of the salt to a boil. Stir in the couscous and raisins. Cover, remove from the heat, and let stand for 5 minutes. Transfer the couscous and raisins to a large bowl to cool. 1 teaspoon salt 1 1/3 cups couscous 1/3 cup raisins 1/3 cup walnuts 1/4 cup lemon juice (from about 1 lemon) 1/2 teaspoon fresh-ground black pepper 6 tablespoons olive oil 2 carrots, grated 1 1/2-pound piece cooked turkey, cut crosswise into thin strips 5 ounces arugula, tough stems removed, leaves washed and chopped Meanwhile, in a small frying pan, toast the walnuts over moderately low heat, stirring frequently, until golden brown, about 5 minutes. Or toast the nuts in a 350 oven for 10 minutes. Remove the nuts from the pan and chop them. In a large glass or stainless-steel bowl, whisk together the lemon juice, 1/4 teaspoon of the salt, and the pepper. Add the oil slowly, whisking. Toss the carrots, the toasted nuts, the turkey, the arugula, and the remaining 1/4 teaspoon salt with the cooled couscous. Toss the salad into the dressing $1.08 per serving BEST BURGER EVA! Tip: Pair this salad with this burger to create a beautiful summer bbq feast! 1 lbs ground beef Mix all ingredients in a bowl 1 chopped onion 1 cup crushed crackers 1/3 cup parmesan cheese 1 Tbsp chopped basil 1 egg Form into patties approximately the size of the palm of your hand BBQ until done (about 20 min) $0.98 per serving 8

9 BAKED EGGPLANT: A RECIPE FROM THE GREAT DEPRESSION JULY 1 large eggplant (enough to cover the bottom of baking dish) 1 can Tomato sauce Parmesan Cheese Spray a 9 inch casserole dish with cooking spray. Peel and slice eggplant into 1 inch circles and layer on the bottom of baking dish. $0.69 per serving Pour tomato sauce over the eggplant and sprinkle on a generous covering of parmesan cheese. Bake at 350 degrees for 45 min or until done. DANDELION JELLY 1 quart of lightly packed fresh organic bright dandelion flowers (try to use only yellow petals discarding the green which I just pinch off) 2 tablespoons fresh lemon juice 1 lemon, zest of, thinly chopped (optional) cups sugar, 1 vanilla bean, split (optional) 1 (1 3/4 ounce) package dry pectin Using stainless steel pan, boil the flowers in 2 quarts of spring water for 10 minutes, cool, and strain, pressing the liquid out of the flowers gently, then restrain through a coffee filter. Measure 3 cups of the liquid, add the lemon juice, zest and pectin. Optional: add 1 split vanilla bean. Put into a deep jelly kettle and bring to a rolling boil, then add sugar and stir to mix well. Stir and boil hard for 1 1/2 minutes, or until mixture sheets from a wooden spoon, skim, carefully remove vanilla pod, pour into hot clean half pint jelly jars and seal. 9

10 TOMATO & ROASTED GARLIC PASTA AUGUST 1 Tbsp Kosher salt ¼ cup small basil leaves 1/3 cup extra-version olive oil 2 pints multi-coloured cherry tomatoes 4 cloves garlic, thinly sliced ¼ Tsp freshly ground black pepper 8 ounces Parmesan cheese, shaved Preheat oven to 450 degrees Bring a large pot of water to a boil; add 1 Tbsp salt. Add pasta; cook 10 minutes or until al dente. Drain pasta in a colander over a bowl, reserving 6 Tbsp cooking liquid. Return pasta to pan. Combine reserved cooking liquid and 2 Tbsp oil in a small saucepan; bring to a boil. Boil 4 minutes or until mixture measure 1/3 Cup. Add oil mixture to pan with pasta; toss to coat. While pasta cooks, combine remaining 2 Tbsp oil, tomatoes and garlic on a jelly-roll pan, tossing to combine. Bake at 450 for 11 minutes or until tomatoes are lightly browned and begin to burst. Add tomato mixture, ½ Tsp salt and pepper to pasta; toss to coat. Top with cheese and basil. $0.68 per serving

11 CREAM OF CAULIFLOWER SOUP SEPTEMBER 1 medium onion, chopped In a large saucepan, combine the 1 can chicken broth cauliflower, onion, broth and bouillon. 1 chicken bouillon cube Cover and cook over medium heat until the 2 tablespoons butter vegetables are tender. Meanwhile, in a 2 tablespoons all-purpose medium saucepan, melt butter; stir in flour flour until smooth. Gradually add milk. Cook 3 cups milk and stir until bubbly. Cook and stir for 2-3 minutes longer or until thickened. 2 cups shredded cheddar cheese Reduce heat; add cheese and seasoning. 1 tablespoon dried parsley Pour into cauliflower mixture. Simmer flakes1 slowly for 30 min. (do not boil) ¼ teaspoon of salt ¼ teaspoon ground nutmeg 1/8 teaspoon each cayenne pepper, curry powder and white pepper $1.15 per serving 11

12 CARROT CAKE OCTOBER 2 cups all-purpose flour Grease and flour 13- x 9-inch (3.5 L) metal 2 tsp baking powder cake pan; set aside. 2 tsp cinnamon In large bowl, whisk together flour, baking 1 tsp baking soda powder, cinnamon, baking soda, salt and ¾ cup tsp salt nutmeg. In separate bowl, beat together ½ tsp nutmeg granulated and brown sugars, eggs, oil ¾ cup sugar and vanilla until smooth; pour over flour mixture and stir just until moistened. Stir in ¾ cup brown sugar carrots, pineapple and pecans. Spread in 3 eggs prepared pan. ¾ cup vegetable oil 1 tsp vanilla Bake in centre of 350 F (180 C) oven for 1 tsp vanilla 40 minutes or until cake tester inserted in 2 cups grated carrots centre comes out clean. Let cool in pan on rack. (Make-ahead: Cover with plastic 1 cup canned pineapple wrap and store at room temperature for up ½ cup chopped pecans to 2 days. Or oven wrap with heavy duty foil and freeze for up to 2 weeks; let thaw before continuing.) $0.68 per serving ICING 1 8 oz. package of cream cheese softened ¼ cup butter softened ½ teaspoon vanilla 1 cup icing sugar In bowl, beat cream cheese with butter until smooth. Beat in vanilla. Beat in icing sugar, one-third at a time, until smooth. Spread over top of cake. (Make-ahead: Cover loosely and refrigerate for up to I day.) 12

13 PORCUPINE MEATBALLS NOVEMBER 1 ½ lbs ground beef Combine ground beef, rice, milk, minced onion, salt and pepper in bowl. Mix lightly, but well. Drop rounded Tbsp of mixture into 13 x 9 x 2 inch baking pan. ½ cup rice 2/3 cup milk 1 Tbsp instant minced onion or 1 medium onion chopped 1 ½ tsp salt ¼ tsp pepper 1 can tomato soup ¾ cup water Combine tomato soup and water in bowl; mix well. Pour over meatballs. Cover baking pan tightly with aluminum foil. Bake in 350 F oven 1 hour or until hot and bubbly. Makes 6 to 8 servings. $0.68 per serving MIX IT UP! So many recipes can be changed up by making simple substitutions. Try different spice combinations, or substitute pork for beef or chicken. There are so many different combinations that will take recipes you are familiar with and breathe new life into them. Don t be afraid to get creative! 13

14 PEPPERMINT CRUNCH SUGAR COOKIES DECEMBER 1 roll (16.5 oz.) Pillsbury refrigerated sugar cookies 1 ½ Cups white vanilla baking chips or semisweet chocolate chips 8 round hard peppermint candies crushed (1/4 cup) ¼ Cup of all-purpose flour 1 Tbsp vegetable oil Heat oven to 350 F. In a large bowl, break up cookie dough. Stir or knead in ¼ cup of all-purpose flour until well blended. Shape dough into inch balls. Bake minutes or until edges are golden brown. Cool 1 minute; remove from cookie sheets to cooling rack. Cool completely, about 5 minutes. In a small microwaveable bowl, head vanilla chips, vegetable oil uncovered on medium power 2-3 minutes, stirring once halfway through, until melted. Stir until smoother. Dip half of each cookie into melted chocolate mixture, allowing excess to drop off. Place on waxed or parchment paperlined cookie sheets. Sprinkle each with about a ½ Tsp crushed candy. Let stand until set. 14

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