Quinoa or Buckwheat Salad

Transcription

1 Recipes recipe noun [res-uh-pee] A set of instrucons, or steps, for making a meal; usually includes a descripon of the final product and a detailed list of ingredients and their amounts. For example, a recipe for tea might describe how to steep a tea bag or tea leaves in water.

2 Dinner dinner noun [din-er] A meal usually eaten in the evening; o#en including prepared protein, vegetables, grains, and legumes. Dinner is o#en followed by dessert, a sweet course to complete the meal. As used in a sentence: Dinner is my favorite me of the day since I enjoy it with my family. Quinoa or Buckwheat Salad Crock Pot Chicken and Noodles Grilled Walleye and Vegetable Packets Bu7ermilk Vinaigre7e 5: Blue Cheese Compound Bu7er 6: Chicken and Wild Rice Casserole 7: Bone Broth 8: Creamed Chicken 9: Creamy Chicken Broccoli Soup 10: Pepper Pork Roast 1 Caribbean Pork and Mango Salad 1 Caesar Sandwich

3 Quinoa or Buckwheat Salad From: Janna Anderson Buffalo Hospital buffalohospital.org Cook quinoa or buckwheat according to instrucons. Combine all ingredients in a large bowl. Top with garnish. 1 cup quinoa or buckwheat Uncooked, whole kernels 1 can garbanzo beans Drained and rinsed 1 can black beans Drained and rinsed 1 red pepper Chopped in small pieces 1 small can roasted green chili peppers Oponal Notes Don t overcook the quinoa or buckwheat! 1 can or small bag frozen corn Drained and rinsed, thawed and drained 1 small red onion Fresh parsley Chopped Cumin To taste Chili powder Salt and pepper To taste Olive oil 4 tbsp. apple cider vinegar Fresh squeezed lemon juice Chopped avocado For garnish 1

4 Crock Pot Chicken and Noodles From: Julie Starke Serves: 1 Put vegetables in crock pot. Add chicken, then broth or stock. Top with seasonings. Cub Foods cub-marketplace.com Cook unl done; 7-10 hours on low or hours on high. 5: When cooked, remove chicken and vegetables. 6: Turn crockpot to high and add noodles to stock or broth. 7. Cook minutes or unl noodles are tender. Notes Addional stock or broth may be needed when cooking noodles. 3 carrots Sliced 1 onion Chopped 2 stalks celery Sliced 3-4 lbs. chicken 2 cups chicken broth or stock 1/2 tsp salt 1/2 tsp black pepper 1 tsp dried basil 1 lb. package egg noodles 2

5 Grilled Walleye and Vegetable Packets From: Mary Jane Miller Serves: 4 Mary Jane Miller Consulng MaryJaneMiller.com For each packet, place a double layer of foil on the work surface large enough to wrap the filet. Top with a sheet of parchment. Rub the parchment with a li7le so#ened bu7er. Place a filet on top and season with salt and pepper. Sca7er a quarter of the leek, mushrooms and asparagus on top of the fish. Squeeze two slices of lemon overall and add the slices to the top of the fish. Season with a li7le more salt and pepper and top with two pats of bu7er and a pinch of chili flakes. 5: Bring the ends of the foil together and fold to seal all around, making sure no stray ends of parchment are exposed. 6: Place on a hot grill and cook, uncovered, for 15 minutes. 7: Open the packet, discard lemon and sprinkle with basil. Notes Other Veggie Combos: sweet corn/bell pepper/onion, zucchini slices/onion/tomato, green beans/leeks/mushrooms. 4 walleye fish filets Or any white fish 1/2 cup bu7er Cold and sliced into 8 pats Salt and pepper 1 large leek Sliced 8 oz mushrooms Sliced 1/2 lb. asparagus Trimmed and cut into 2-inch pieces 1 lemon Sliced 1 pinch aleppo Or chili pepper flakes 2 tbsp. fresh basil Chopped Aluminum foil Parchment paper 3

6 Bu7ermilk Vinaigre7e From: Mary Jane Miller Serves: 1 1/2 cups Mary Jane Miller Consulng MaryJaneMiller.com 1/2 cup bu7ermilk Put all ingredients in a jar with a ght lid and shake hard to blend. 1/4 cup plain yogurt 3 tbsp. cider vinegar 1 clove garlic Pressed or finely minced 1/4 tsp salt 1/2 tsp pepper Notes Keeps in the fridge for a week (a#er a couple of hours the vinegar will make the herbs color drab). It s great on salads, but it also makes a nice marinade for grilled chicken. 1/4 cup olive oil 1/2 cup fresh herbs Chopped 1 tsp thyme, oregano, or marjoram Chopped 4

7 Blue Cheese Compound Bu7er From: Mary Jane Miller Mash the bu7er and the blue cheese together. Add remaining ingredients and mix well. Mary Jane Miller Consulng MaryJaneMiller.com Scrape the bu7er onto a sheet of parchment or plasc wrap and shape into a log by rolling up the wrapper and twisng the ends. Refrigerate unl hardened. 1 sck unsalted bu7er So#ened 3 tbsp. blue cheese Crumbled 2 tbsp. chives Chopped 2 tsp. Dijon mustard 1/4 tsp salt 1/2 tsp. pepper Notes This was created to slice and drop onto grilled steaks, but it s good on so much more: slathered on bread, baked potatoes, sweet corn, grilled or steamed veggies, chicken, pork chops. 5

8 Chicken and Wild Rice Casserole From: Kelley Suggs Serves: 8-10 Lithe Wellness Soluons lithewellnesssoluons.com 3 tbsp. bu7er Preheat oven to 350 degrees F. Heat oil into a medium dutch oven or pot over medium heat. Sauté onion, celery and carrots unl so#ened, about 10 minutes. Sr in garlic and cook for 1 minute. Sr in chicken, both cooked wild rice and quinoa, salt, pepper and garlic salt. Reduce heat to low. To prepare cheese sauce, melt bu7er into a medium saucepan over medium high heat. Whisk in arrowroot powder, salt and pepper then slowly pour in chicken broth whisking connuously. Whisk unl thick and nearly boiling (oponal) then sr in cheese unl melted. 5: Pour cheese sauce into mixture, then transfer to a 9 13 inch baking dish. 6: Top with addional cheddar cheese and bake for minutes or unl cheese is melted through. 7: Serve. 1 medium onion Finely diced 3 stalks celery Finely diced 3 carrots Peeled and diced 2 tbsp. fresh garlic Minced 2 cups cooked chicken breast or turkey Shredded 1 cup quinoa Cooked 1 cup wild rice 1 tsp. kosher salt 1/2 tsp. black pepper 1/4 tsp. garlic salt Cheese sauce ingredients 4 tbsp. bu7er 2 tbsp. arrowroot powder 1/4 tsp. kosher salt 1/4 tsp. black pepper 2 cups chicken brother 11/2 cups shredded cheese 6

9 Bone Broth From: Kelley Suggs Place all ingredients in the slow cooker. Cover with water and cook on low for hours. Add addional water if necessary. Lithe Wellness Soluons lithewellnesssoluons.com Cook unl you can sink the nail of your thumb into a bone (a small bone if it is a large animal like a cow or deer). 5: The strain out all of the solid pieces and throw them away. 6: Use immediately. Bones of 1 chicken or turkey, or soup pack of beef bones, or venison or other wild game Le# over trimmings Carrots, onions, celery and garlic 2 tbsp. of acidic medium Such as vinegar, whey or lemon juice Enough water to cover 1 tbsp. salt 1/2 tsp. pepper Spices and herbs To taste Notes Freeze in 2 cup increments or leave in refrigerator to use throughout the week 7

10 Creamed Chicken From: Julie Starke Serves: 5 Cub Foods cub-marketplace.com In a large saucepan, combine margarine, flour and milk over medium-low heat. Sr unl thickened. Add salt, pepper, and chicken. In a separate bowl, combine beaten egg with 1/4 cup milk. Add to cream sauce. Cook 2 minutes, srring constantly. 5: Top with parsley. Notes Serve over rice. 3 tbsp. bu7er 1/4 cup flour 2 cups + 1/4 cup 2% milk Divided 1/2 tsp. salt 1/4 tsps. pepper 4 cups chicken Cooked and cut 1 egg Beaten 2 tbsp. parsley Chopped 8

11 Creamy Chicken Broccoli Soup From: Julie Starke Serves: 6 Cub Foods cub-marketplace.com Put spices, onion, cornstarch, bouillon, milk powder, water and milk into large saucepan. Cook on medium heat and sr connuously unl mixture thickness. Add chicken, broccoli and cheese to the thickened mixture. Warm thoroughly. 1/4 tsp. black pepper 1/2 tsp. basil Dried 1 tbsp. onion flakes Dried 2 tbsp. cornstarch 2 tsp. chick bouillon granules 1 cup nonfat dried milk powder 1 1/2 cup skim milk 2 cups chicken Cooked and diced 14.4 oz. bag frozen broccoli cuts 1 cup low fat shredded cheddar cheese 9

12 Peppered Pork Roast From: Julie Starke Serves: 4 Cub Foods cub-marketplace.com Rub all surfaces of roast(s) with seasoned pepper. Place pork in shallow roasng pan and roast in 350 degree F. oven for 40 minutes to 1 1/2 hour, unl internal temperature on thermometer reads 145 degrees F. Remove roast from oven; let sit about 10 minutes. Slice and serve. 4 lbs. pork loin roast or 2-2 lbs. roasts Boneless 6 tbsp. pepper blend seasoning 10

13 Caribbean Pork and Mango Salad From: Julie Starke Serves: 4 Cub Foods cub-marketplace.com In a large bowl, gently toss all ingredients with dressing. Serve. 3/4 lb. pork roast Cooked and cut into 1/2 inch cubes 6 cups mixed greens 1-15 oz. can black beans Rinsed and drained 1/4 red onion Halved and thinly sliced 2 large ripe mangos Peeled and cubed 2 cups fruit-flavored vinaigre7e dressing Notes For easy eang, serve in shallow salad bowls. 11

14 Caesar Sandwich From: Julie Starke Serves: 4 Toss le7uce with dressing and cheese; set aside. Slice focaccia horizontally; cut into 4 wedges. Layer pork and le7uce on focaccia bo7oms. Place focaccia tops over le7uce. Cub Foods cub-marketplace.com 3/4 lb. pork roast Cooked and thinly sliced 3 cups romaine le7uce Chopped 1/2 cup Caesar salad dressing 1-8 inch focaccia Round 12

15 Contributors Janna Anderson Buffalo Hospital Julie Starke Cub Foods Kelley Suggs Lithe Wellness Soluons Mary Jane Miller-Mary Jane Miller Consulng

16 Thank You Special thanks to recipes shared during the healthy cooking and eang classes provided through a partnership with the Local Roots Food Co-op, the Crow River Food Council and supported by Allina Health Systems/Buffalo Hospital.