Ftt 2014 ebook

2014

FARM to tABLEA collection of recipes brought to you by Well-U at

the University of Rochester Farmers Market

Vietnamese CauliflowerIngredients1 large cauliflower, cut into bite-size flowerets1 Tbsp canola oil2 shallots, thinly sliced3 cloves garlic, minced2 Tbsp soy sauce (or tamari sauce if gluten-free)

3 tomatoes, peeled, seeded, and cubed 1 small onion, thinly sliced2/3 cup vegetable stock1/2 tsp lemon juice2 tsp sugar2 scallions, thinly slicedchopped cilantro for garnish

Directions1.Heat a wok or skillet. Add oil. Sautee shallots and garlic for 1 minute.2.Add soy sauce and tomatoes and cook for 3 minutes.3.Add the cauliflower, onion, stock, lemon juice, sugar, and scallions.Reduce heat and cook until cauliflower is tender-crisp, about 10 minutes, stirring frequently. Add water if necessary to prevent sticking. 4.Place cauliflower in a serving dish and sprinkle with cilantro.5.Optional: Serve with sriracha chile sauce for extra spiceRecipe from the www.drweil.com website.

5-Minute Sautéed Cauliflower with TurmericIngredients:1lb cauliflower5 Tbsp low-sodium chicken or vegetable broth1 tsp turmeric

Directions: 1.Cut cauliflower florets into quarters and let sit for 5 minutes to bringout their hidden health benefits. 2.Press or chop garlic and let sit for 5 minutes.3.Heat 5 TBS broth in a stainless steel skillet on medium heat.4.When broth begins to steam, add cauliflower and turmeric andcover. For al dente cauliflower, cook for no more than 5 minutes. 5.Transfer to a bowl. For more flavor, toss cauliflower with theremaining ingredients while it is still hot. (Mediterranean Dressing does not need to be made separately.)

Adapted from the www.whfoods.com

FARM to tABLERecipes brought to you by the University of Rochester Farmers Market

Mediterranean Dressing: 3 Tbsp extra virgin olive oil2 tsp lemon juice2 medium cloves garlic, pressed or choppedsea salt and pepper to taste Optional: 1 Tbsp chopped cashews, 2 Tbsp parmesan cheese or chopped cilantro

Chelmsford Cauliflower SoupIngredients:2 Tbsp olive oil2-3 carrots, peeled and cut into ¼” slices2 celery stalks cut into ¼” slices1 medium onion, chopped4-6 fresh mushrooms, sliced2 quarts chicken or vegetable broth

1 medium cauliflower, washed but left as a head¼ fresh lemon¼ cup medium pearl barley¼ tsp ground white pepper 1 tsp salt1 cup 2% milk2 Tbsp flour, optional

Directions:1. In a large kettle, heat oil and sauté carrots, celery, onion andmushrooms until onions are transparent. 2. Add cauliflower, lemon and broth; bring to boil, then cover andreduce heat to low, simmer until cauliflower is tender, about 10 minutes. Discard lemon, break cauliflower into pieces. 3. Add barley, salt and pepper; simmer until barley is tender, 30-45minutes. 4. Add milk and warm. To thicken, remove about 1 cup of broth fromkettle and mix with flour until smooth, then whisk it back into the soup. Cook and stir until slightly thickened. Adapted from a recipe from The Junior League of Rochester, NY, c. 1981.

Roasted CauliflowerIngredients1 large head of cauliflower, cut into bite-sized pieces2-3 Tbsp Canola or olive oil (enough to lightly coat)Garlic powder and/or seasoned salt to taste

Directions1. Preheat oven to 425. Spray large, rimmed baking pan. Meanwhile,in a large bowl, toss cauliflower with oil and arrange in a single layer on the pan.2. Lightly season with garlic powder and/or seasoned salt.3. Bake for 25-30 minutes or until fork tender, stirring every 10minutes so that the cauliflower bakes evenly.

Submitted by Theresa Harte, MS, RD, CNSC


Visit us Online!For more healthy recipes, visitwww.rochester.edu/well-u

A collaboration between Food & Nutrition Services and Well-U.


Mexicali Kale Soup Ingredients:2 tbsp olive oil1 onion, diced2 cloves garlic, minced3 medium potatoes, diced1 jalapeno, seeded and minced1 ½ tsp chili powder1 tsp dried oregano½ tsp paprika1 tsp ground cumin½ tsp salt½ tsp ground black pepper

1 qt low sodium vegetable broth½ tsp ground black pepper1 qt low sodium vegetable broth1/3 cup chopped fresh cilantro1 cup fresh or frozen corn1 cup black beans (if using canned, the remainder can be frozen for a future use)3 cups chopped fresh kale

Directions:1. Heat oil in large kettle; sauté onion, garlic, potatoes and pepper for 2-3minutes until onion is softened. 2. Add seasonings, stir and cook another minute until fragrant.3. Add broth, cilantro, corn and black beans; bring to a boil, reduce heat andsimmer about 10 minutes, or until potatoes are tender. 4. Add kale and cook another 5-10 minutes.5. Optional toppings: plain yogurt, shredded cheese, sliced green onion, tortilla strips, diced

fresh tomato.

Visit us Online!For more healthy recipes, visit www.rochester.edu/well-u

This low-calorie super-food boasts an impressive nutrient profile. One cup chopped kale contains 33 calories and 9 percent of the daily value of calcium, 206 percent of vitamin A, 134 percent of vitamin C, and 684 percent of vitamin K. Add it to your favorite soup recipes, or lightly coat with oil and seasonings and bake at 300°F for 20 minutes for a healthy alternative to chips.

Got Kale?

Directions:1. Preheat a large pot with broth. Saute onions over medium-high heatuntil brown, about 12 minutes.2. Slice the baked potatoes in half lengthwise. Reserve three of thehalves for croutons. Slice the rest into 3/4" chunks.3. Add garlic, fennel, thyme, sage, black pepper, and salt to onions.Cook for 2 minutes. Add wine to deglaze the pan.4. Add kale, cover and cook for 15-20 minutes. Begin croutons.5. Use a potato masher to mash 1/2 of the soup mixture.Note: Do not use an immersion blender, or soup will become pastey.6. Return the mashed soup back into the pot, add the soy milk andmix. For thinner soup, add additional vegetable stock or water.8. Ladle into bowls and top with potato-wedge "croutons."

Baked Potato Chowder with Potato-Wedge CroutonsIngredients:


A collaboration between Food & Nutrition Services and Well-U.

¼ cup dry white wine (or just more broth if you prefer)4 cups vegetable broth (or more, to taste)4 cups kale, torn into bite-size pieces (about 6 leaves, tough stems removed)¼ cup plain unsweetened soy milk

¼ cup of vegetable broth 1 large yellow onion, sliced 3 cloves garlic, minced½ tsp fennel seeds, crushed 1 tsp dried thyme½ tsp dried rubbed sage1 tsp saltGround black pepper

Potoate-Wedge Croutons6-8 potatoes (3 1/2 pounds), baked and cooled2 Tbsp coarse cornmeal ¼ tsp dried thyme½ tsp paprikaPinch of salt2 cloves garlic, minced

For the croutons:1. Slice reserved potato halves in half length-wise2. Preheat a non-stick skillet over medium-high heat.3. Combine dry ingredients on a plate.4. Wet the potato wedges with water and dredge wedges incornmeal mixture.5. Lightly coat wedges with canola oil spray on all sides. Cookfor 4 minutes, or until golden. Turn, and cook the other cut side.


Visit us Online!

For more healthy recipes, visitwww.rochester.edu/well-u

Fresh beets have an earthy flavor that pairs well with other vegetables. One half-cup of beets is a good source of folate, fiber, and riboflavin, which works with other B-vitamins to release energy from stored carbohydrates. Beet greens are also a nutrition powerhouse, packing high levels of vitamin A, vitamin C and iron. Serve shredded raw in a salad, or try them roasted or grilled for a sweet treat.

EatYour BeetsDitch the canned beets and try fresh beets from the farmers market for a healthy salad topper or side dish.

Go GreenBeet greens (the tops) are loaded with nutrients and should not be overlooked. Cook and enjoy in the same way as spinach.

A collaboration between Food & Nutrition Services and Well-U

Roasted Beet Salad Ingredients1 bunch beets (about 1 pound)¼ cup sliced natural almonds3 tablespoons olive or canola oil 1 tablespoon minced shallots1 tablespoon lemon juice

1 ½ tablespoons red wine vinegar¼ teaspoon sugar½ teaspoon salt1 large pear3 cups baby arugula

Directions1. Preheat oven to 425 degrees. Cut leaves from beets, do not peel, wrap beetsin foil and roast until tender, about one hour. Unwrap beets and set aside to cool. Be careful of the steam when unwrapping hot beets.2. While beets are roasting, cook almonds in oil in a small skillet over moderateheat, stirring occasionally until pale golden. Remove from heat, cool nuts in the oil (nuts will get darker as they cool). When cool, remove almonds with a slotted spoon to a small bowl and season with salt. Reserve oil.3. Stir together dressing: shallot, lemon juice, vinegar, sugar, salt, and oil fromalmonds in a large bowl. Slip skins from cooled beets and cut beets into ¼ inch slices. Add sliced beets to dressing, toss to coat.4. Quarter and core pear and slice into very thin slices or julienne strips.5. Spread arugula on platter. Arrange beets on top of greens, drizzle anyremaining dressing on beets, then arrange pear on top and top with almonds.

Advanced preparation: Beets can be roasted, cooled and refrigerated. Sliced beets can be mixed with dressing and stored in refrigerator one day

Root Veggies with West Indian SpicesIngredients1 bunch beets (about 1 pound)1 pound carrots2 tablespoons grated fresh ginger (or 2 tablespoons ground ginger) ¼ - ½ cup brown sugar

½ cup orange juice¼ cup cider vinegarGrated zest of 1 orange (1 tablespoon)½ teaspoon ground cinnamon½ teaspoon ground mace


Directions: 1. Cut leaves from beets. Roast or boil 1-1 ½ hour in oven, or 40 minutes boiling.2. Peel carrots or scrub well and leave unpeeled, then slice or cut into chunks. Slipskins from cooled beets, then cut into slices or chunks.4. Steam or boil carrots until tender but soft, about 5 to 10 minutes. Drain.5. Combine ginger, sugar, orange juice, vinegar, orange zest and spices in saucepan.Cook until thickened. Add carrots and cook for 5 minutes. Stir in beets and warm through. Avoid over stirring as beets will “bleed” and discolor carrots.



TURNIPS & RUTABAGAS, which are part of the cruciferous family, contain vitamin C and phytochemicals that work together to combat cancer, heart disease and DNA damage.

BEETS contain calcium and antioxidants, which help fight free radicals, the damaging forms of oxygen that attack the cell’s membranes.

PARSNIPS are part of the carrot family. They have a nutrient and phytochemical profile similar to other veggies in this group, and can help protect against cancer and heart disease.

CARROTS & SWEET POTATOES are rich in vitamin A and phytochemicals (found naturally in plant foods), like carotenoids. Carrots also contain a pectin fiber that has cholesterol-lowering properties.

TakeRootDiscover the versatility of root vegetables. Whether sautéed, roasted or baked, they make savory sides to weeknight dishes or hearty meals by themselves.


Roasted Root Veggies Ingredients2 pounds root vegetables (carrots, parsnips, turnips, beets), peeled and cut into ½-inch pieces1 medium onion, peeled and cut into ½-inch wedges

1 tablespoon olive oilSalt to taste1 head garlic, mincedChopped fresh herbs like rosemary or balsamic vinegar

Directions1. Heat oven to 400 degrees. Place root vegetables and onion in a roasting pan. 2. Toss vegetables with oil and salt to taste. 3. Roast for a total 45-50 minutes (at 30 minutes, add minced garlic), stirring every 15 minutes until the vegetables are tender and evenly browned.4. Toss with fresh herbs or balsamic vinegar before serving.

White Bean CassouletIngredients2-3 tablespoons olive oil1 red onion, diced2-3 medium carrots, peeled and sliced thin3 medium parsnips, peeled and sliced thin3 garlic cloves, minced1 teaspoon herbs de Provence1 teaspoon thyme½ teaspoon sagePinch caraway seeds2 bay leaves

One 14.5 oz can petite diced tomatoes2 cans white beans, drained but not rinsed½ cup water½ teaspoon Better than Bouillon No Chicken base1 tablespoon Dijon mustard1 tablespoon yellow miso1 ½ teaspoon flour¼ c dry bread crumbs


Directions: 1. Preheat oven to 350 degrees. 2. Heat skillet with oil, sauté onions, carrots, parsnips for 10-15 minutes, add garlic and continue to sauté for another 5-10 minutes until carrots and parsnips are softened. Add Herbs de Provence, thyme, sage, bay leaves, caraway. Stir to combine. Stir in diced tomatoes and their juice, heat through.3. Add drained white beans, stir to combine.4. Whisk bouillon into water in a one cup container; whisk in miso and mustard, then flour.5. Stir bouillon and flour mixture into beans and vegetables. When combined, turn out into a 4 quart, lightly oiled casserole dish. Cover and bake for 40 minutes.6. Sprinkle bread crumbs over casserole and broil for 1-2 minutes until golden.7. Let sit for 10 minutes before serving.


TheVersatile Carrot Satisfy your snack craving with a crunchy, sweet carrot. Cut up whole carrots for a convenient and healthy snack. Try adding grated or shredded carrots to any recipe for a punch of nutrients and extra moisture.


Carrot Cake Smoothie Ingredients2/3 cup chilled canned carrots, drained2 tablespoons crushed pineapple in juice1/3 cup fat free vanilla yogurt2 tablespoons honey1 cup fat free or low fat milk

2 ice cubes½ teaspoon cinnamon¼ teaspoon ground ginger1/8 teaspoon ground allspiceOptional: dash nutmeg

Directions1. Place everything except nutmeg in a blender jar, blend for 30-40 seconds or until smooth. 2. Pour into two glasses. 3. Sprinkle with nutmeg, if desired.

Carrot Raisin SlawIngredientsSalad: 1 pound matchstick carrots½ cup seedless raisins1/3 cup sliced almonds

Dressing: 3 tablespoons wine vinegar3 tablespoons honey½ teaspoon salt¾ cup plain Greek yogurt¼ cup mayonnaise


Directions1. Combine carrots, raisins and nuts (if desired) in a mixing bowl. Set aside. 2. In a separate bowl, mix remaining ingredients together to make the dressing. 3. Toss carrot mixture with dressing, chill before serving.



Fava Beans, also known as broad beans, are in season late March to early May. Remove tough outer skin and cook shelled beans in boiling water.

Protein-packed, fiber-rich legumes are a popular meat substitute to help you stay full and energized. Toss shelled, cooked beans into your next salad for a protein boost.


beansbring on the

Black Bean Brownies Ingredients14-ounce can black beans, drained & rinsed2 large eggs½ cup applesauce, unsweetened15 dates, pitted (if using Medjool use 10-122 tablespoons brewed coffee

1 teaspoon pure vanilla extract½ cup cocoa powder¼ teaspoon salt½ teaspoon baking soda½ cup + ¼ cup chocolate chipsCooking spray

Directions1. Preheat oven to 350 degrees. Line an 8x8-inch baking dish with parchment paper and coat with cooking spray.2. Add all ingredients, except chocolate chips, to a powerful blender or food processor and process until smooth. Add ½ cup chocolate chips and stir to mix. 3. Pour batter into baking dish, top with ¼ cup chocolate chips and bake for 30 minutes. Remove from the oven and let brownies cool for 5 minutes. Transfer to a cooling rack and let cool completely before slicing. Cut into squares.

Greens and BeansIngredients1-2 tablespoons olive oil4 cloves garlic4 cups (1 quart) vegetable broth1/8 teaspoon red pepper flakes2 x 15-ounce cans cannellini (white) beans, drained

2 teaspoons chopped fresh oregano (or 2/3 teaspoon dried)1 head escarole, cleaned and chopped into bite-size pieces


Directions 1. Heat oil in a saucepan over medium heat. Add garlic and cook, stirring occasionally, until bubbling, about 20 seconds. Add broth. Bring to a boil and cook 6 to 8 minutes. Stir in red pepper flakes.2. Add beans and bring to a boil. Cook 6 to 8 minutes. Stir in oregano and simmer for 3 minutes.3. Add escarole to bean mixture and cook until crisp-tender, about 10 minutes. Season with salt and pepper to taste. Optional: garnish with additional red pepper flakes.


Sneak blended beans into your next batch of brownies for a rich, fudgy treat


Spice it up. Get creative with mix-ins to take a traditional hummus recipe to the next level. Try adding siracha sauce, sun-dried tomatoes, or pesto.

Many a snacker enjoy the classic combo of pita and hummus. Think outside the (lunch) box and pair hummus with raw or grilled veggies, or use it as a salad dressing or sandwich spread.


D.I.Y.hummus

Feta-Baked Hummus DirectionsCombine traditional hummus, ½ cup (2 oz), crumbled reduced-fat feta cheese, ¼ cup chopped fresh parsley, and ½ teaspoon ground cumin. Transfer to an 8 inch square baking dish coated with cooking spray. Sprinkle with ½ cup cruble reduced-fat feta cheese. Bake at 400 for 25 min or until lightly browned. Garnish with parsley sprigs. Makes 4 cups.

Traditional HummusIngredients2 (15.5-ounce) cans no-salt-added chickpeas (garbanzo beans), rinsed and drained2 garlic cloves, crushed1/2 cup water1/4 cup tahini (sesame seed paste)

3 tablespoons fresh lemon juice2 tablespoons extra-virgin olive oil3/4 teaspoon salt1/4 teaspoon black pepper


Directions Place beans and garlic in a food processor; pulse 5 times or until chopped. Add 1/2 cup water and remaining ingredients; pulse until smooth, scraping down sides as needed. Serve with pita, raw veggies or crackers.


Experiment with these variations using the traditional hummus recipe

Spicy Low-Fat HummusDirectionsReduce tahini to 2 tablespoons and omit olive oil. Add ½ teaspoon cumin, ½ teaspoon coriander, 1/8 teaspoon cayenne pepper and a pinch of salt to taste. Add curry and increase the cumin and coriander for an extra kick.

fresh pick for spring

FARM to tABLEBrought to you by Well-U at the University of Rochester Farmers Market

Tender asparagus spears peak in flavor during early spring. Enjoy this vibrant veggie blanched, sauteed, roasted or grilled. Try roasted asparagus dipped in yogurt for a simple appetizer or side dish.

Recipes are a collaboration between Food & Nutrition Services and Well-U

asparagusGo green. Asparagus is a leading vegetable sources of glutathione, a powerful cancer-fighting antioxidant.

Fresh tip. Store in refrigerator standing upright in an inch of cold water; cover with plastic bag. Keeps for about 3 days.

Asparagus, Jicama, Red Pepper, & Corn Salad

Directions 1. Bring a large pot of salted water to a rolling boil.2. Trim the asparagus to remove the white, fibrous ends. Cut the asparagus into 2-inch pieces on the diagonal.3. Add the asparagus to the boiling water and cook until the spears are bright green and just tender, 4 to 5 minutes. (If necessary, cook the asparagus in batches.) Remove from water and place in refrigerator to chill or drain the asparagus in a colander and rinse with cold water until the asparagus is chilled. The asparagus is ready to dress and serve now, or it can be held in a covered container in the refrigerator for up to 6 hours.4. To make the vinaigrette, whisk together the vinegar, mustard, parsley, tarragon, salt, pepper, onion powder, and garlic powder until blended. Add the oil to the vinegar mixture in a thin stream, whisking constantly. Season with additional salt and pepper if needed.5. Toss the chilled asparagus with the vinaigrette or serve separately. Serve immediately on a chilled platter or plates.

Visit us Online!For more healthy recipes, visitwww.rochester.edu/well-u/market

Roast asparagus at 500 degrees until spears are tender to heighten its sweet flavor and crisp the outside

Directions 1. Blanch asparagus and red pepper in large pot of boiling salted water 1min. Add corn; blanch 30 seconds. Drain; place all veggies in bowl of ice water. Drain well.2. Toss jicama, asparagus, pepper, and corn with oil; season totaste with salt and pepper.

Chilled Asparagus with Mustard-Herb Vinaigrette

Ingredients2 pounds asparagus2 tablespoons white wine or cider vinegar2 teaspoons Dijon mustard1 teaspoon chopped flat leaf parsley½ teaspoon chopped tarragon leaves

Salt and pepper as neededDash of onion powderDash of garlic powder¼ cup extra-virgin olive oil3/4 teaspoon salt¼ teaspoon black pepper

Ingredients1 bunch (1 lb) asparagus, trimmed, bias cut1 sweet red pepper, cored, 1-inch dice1 medium (1 lb) jicama, peeled, cut in ¼-inch thick pieces2 ears of corn, shucked, kernels removed (or 1 ½ cups frozen corn)

3 tablespoons olive oilSea Salt to tasteFresh cracked pepper to taste




Throw your favorite fruits and veggies in a blender for a vitamin-packed smoothie in minutes. Mix and match healthy add-ins for a convenient meal or snack option anytime. Cool off with these refreshing sips, or create your own recipe – the combinations are endless.

Boost your blend with these healthy add-ins. Don’t be afraid to experiment!

Power Up!seeds

butter

tofu

avocado

Try flax, chia, sunflower or poppy seeds for a dose of fiber and nutrients

Almond, peanut, or coconut butter add heart-healthy fats to your drink

Use silken tofu for a punch of protein and calcium

Adds a smooth, creamy texture and healthy unsaturated fat

Morning Glory Smoothie


Creamsicle Smoothie

Ingredients1 cup almond milk, unsweetened½ banana1 cup fresh or frozen fruit5 baby carrots2 cups kale or spinach


Super Soy SmoothieIngredients2.5 ounces soft or siken tofu6-8 baby carrots¾ cup fresh or frozen fruit¾ cup soy milk

¾ cup orange juice1 tablespoon wheat bran1 tablespoon wheat germ1 tablespoon ground flax seed

marketnews

Well-U is pleased to announce the continuation of the University Farmers Market into the summer season. Stay tuned for more details.

Ingredients1 cup cold pure coconut water, without added sugar or flavor1 cup nonfat vanilla Greek yogurt1 cup frozen or fresh mango chunks

3 tablespoons frozen orange juice concentrate2 cups ice

Directions for all recipes: Combine ingredients and blend until smooth.


The juicy strawberry is a summer staple with a sweetness as deep as its ruby red color. Full of fiber and cancer-fighting antioxidants, strawberries also pack a healthy dose of vitamin C – a half cup contains 47 milligrams of the vitamin and only 27 calories.


Whiter Smile. Strawberries contain malic acid, an enzyme that helps clean stains off teeth. Mash strawberries with baking soda for a natural teeth whitening solution.

Fresh tip. Look for firm berries free of bruises or mold. Store in the refrigerator in a container lined with a paper towel. Rinse right before use.

goodberry

Strawberry-Avocado Salsa

Directions 1. Toss all salad ingredients together in a large bowl, set aside. 2. Mix all dressing ingredients together except oil until well combined. Gradually whisk in oil. 3. For a creamy dressing, combine all ingredients except poppy seed in a blender on high speed, until smooth and creamy. Remove from blender and add poppy seed.


Allow refrigerated strawberries to come to room temperature before serving. Top with sliced almonds

Directions Combine all ingredients in a medium bowl; toss gently. Serve immediately.

Ingredients1 cup finely chopped strawberries1/4 cup finely chopped peeled avocado2 tablespoons finely chopped red onion2 tablespoons chopped fresh cilantro1/2 teaspoon grated lime rind

2 tablespoons fresh lime juice2 teaspoons finely chopped seeded jalapeño pepper1/4 teaspoon sugar


Tip Try this fruit salsa as a topper for grilled meat, salad or a baked sweet potato

Ingredients6 cups torn lettuce leaves or mixed field greens¾ lb fresh broccoli, trimmed and cut into bite-size pieces1 cup sliced strawberries

2 oranges, peeled, sectioned and cut into bite-sized piecesOptional: 1 small red onion, sliced

Springtime Salad

Poppy Seed Dressing1 tablespoon poppy seed2 tablespoons honey2 tablespoons vinegar2 tablespoons Dijon mustard

1 tablespoon lemon juice2 teaspoons finely minced onion1/8 tsp salt1/3 cup oil


Lighten up your Fourth of July fare with these healthy twists on traditional holiday favorites.


Eat this...1 serving green bean & potato salad 264 calories, 5 g protein, 28 g carbohydrates, 18 g fat

Not that...1/2 c macaroni salad418 calories, 5 g protein, 25 g carbohydrates, 33 g fat

Eat this...1 black bean burger 290 calories, 12 g protein, 47 g carbohydrates, 7 g fat

Not that...1 cheeseburger359 calories, 18 g protein, 28 g carbohydrates, 20 g fat

PicnicPerfect

Good to GreatWatermelon is tasty on its own; watermelon with mint and feta is even better.

Watermelon Salad with Feta & Mint

Directions 1. Place the miso paste, vinegar, agave nectar, salt, pepper, shallot, garlic, mustard, lemon juice, and 1 tablespoon water in a food processor and pulse to combine. With the motor running, slowly add the oil in a thin stream until the vinaigrette is emulsified. Fold in the chives.2. Place the arugula, potatoes, and beans in a large bowl, drizzle with the vinaigrette, and toss to coat.


Directions 1. Toss watermelon gently with rice vinegar. Toss with feta cheese crumbles, just until watermelon begins to look lightly coated.2. Chop mint leaves into tiny ribbons. Toss with watermelon and spread in a serving bowl. Garnish with black pepper. If desired, add flaky sea salt. Serve immediately.

Ingredients6 cups watermelon cubes, from about 1/4 of a large watermelon1 tablespoon rice vinegar3 ounces feta cheese, drained and crumbled

1 loosely packed cup fresh mint leavesFreshly ground black pepperFlaky sea salt


Ingredients2 tablespoons yellow miso paste3 tablespoons rice vinegar1 tablespoon light agave nectar1/4 teaspoon sea salt1/4 teaspoon black pepper1/2 shallot, minced1 garlic clove1 tablespoon Dijon mustard

Juice of 1/2 lemon1/2 cup safflower oil1 tablespoon minced fresh chives1 1/2 cups baby arugula8 oz fingerling potatoes, boiled for 15 mins., then sliced into 1/4 inch think rounds8 oz green beans, blanched in boiling water for 1 minute

Green Bean & Fingerling Potato Salad with Miso Dressing (Serves 4)

Ingredients1 (15-ounce) can black beans1 egg1/2 yellow onion, chopped1 cup whole wheat bread crumbs1 teaspoon dried oregano1 teaspoon dried basil1/2 teaspoon garlic powder

Salt and pepperHot sauce to taste1 tablespoon oil6 whole wheat hamburger buns6 green leaf lettuce leaves2 tomatoes, sliced1/2 small red onion, thinly sliced

Directions 1.Put beans in a large bowl and mash well with a fork. Add egg, yellow onion, bread crumbs, oregano, basil, garlic powder, salt, pepper and hot sauce. Mix well to combine then shape into 6 patties.2. Heat oil in a large skillet over medium heat. Arrange patties in a single layer (working in batches, if needed) and cook, flipping once, until golden brown on both sides and cooked through, about 10 minutes total. Transfer to buns, top with lettuce, tomatoes and red onions and serve.

Black Bean Burgers


The mild taste and high water content of summer squash makes it perfect for adding

moisture to recipes without fat (see our chocolate cake recipe on the back). Zucchini

and yellow squash are both high in vitamins A and C and low in calories. Look for blemish-free

squash with bright-colored skin.


SquashSummer

Slice into 1/4-inch fillets lengthwise. Coat with olive oil and desired seasonings. Grill

5-7 minutes on each side.

SUMMER STAPLE

grillit!

Zucchini Stew

Directions 1. Mix dry and wet ingredients separately, so they can be folded into each other with minimal mixing.2. With the wet ingredients mixed, and the dry mixed in a separate bowl, combined them just till moistened. 3. Pour batter into two well greased loaf pans, or one large bundt pan. Bake at 325 degrees for 45-60 minutes, depending on pan size. To check if it is done, insert toothpick. When it comes out clean, it is done.


Directions 1. Spray a large kettle with nonstick cooking spray. Brown sausage and turkey, breaking up large pieces and stirring to cook evenly. Add celery, onions, and peppers. 2. When meat is browned, drain off any excess grease. 3. Add tomatoes, zucchini, seasonings and garlic or garlic powder. Bring to a boil, reduce heat and simmer 20 minutes, or until zucchini is softened. 4. Top with shredded mozzarella or Parmesan cheese, if desired.

Ingredients1 lb chicken or turkey sausage½ lb ground turkey 2 cups celery, sliced ½” thick1 ½ cup coarsely chopped onion2 green bell peppers, cut into ½” pieces2 (28 oz) cans tomatoes in sauce2 lbs zucchini, sliced ½” thick1 teaspoon salt

1 tablespoon dried oregano* 1 tablespoon dried basil*½ tsp garlic powder or 1 clove minced fresh garlicShredded mozzarella or grated Parmesan for garnish, optional*Optional: Substitute 2 tablespoons fresh herb, minced


Ingredients1 cup wheat Flour1 cup white flour1/4 cup 100% cocoa powder, unsweetened1/2 tsp baking powder1/2 tsp baking soda1/2 tsp salt

3 Large eggs1/2 cup sugar3/4 cup unsweetened applesauce1/4 cup canola oil1 tsp vanilla3 cups shredded zucchini.

Chocolate Zucchini Cake


Ditch the bottled stuff – homemade dressing tastes fresher and is better for you. Start with a basic recipe and add in fresh herbs or spices for

simple way to dress up any dish.


Homemade Dressing

Step 2: RatioThe perfect ratio for a basic vinaigrette is one part acid to three parts oil. Follow this

general rule-of-thumb for a tasty dressing

every time.

MAKE YOUR OWN

1 to 3Step 1: Components

oilacid

binder

olive oil, vegetable oil

lemon juice, vinegar

Dijon mustard, honey

Step 3: Add-insExperiment with by mixing in fresh herbs or spices. Mint, basil, and parsley are popular

choices to add flavor to your dressing.

Fresh Herb & Lemon Bulgur Pilaf


Directions 1.Heat oil in a large high-sided skillet or broad shallow saucepan with a tight-fitting lid over medium heat until hot enough to sizzle a piece of onion. Add onion, reduce heat to medium-low and cook, stirring often, until golden brown, 12 to 18 minutes. Stir in garlic and cook, stirring, for 1 minute. Add bulgur, turmeric and cumin and cook, stirring, until the bulgur is coated with oil, about 1 minute. 2. Add broth, carrot, ginger and salt and bring to a boil, stirring. Cover and cook over medium-low heat until all the broth is absorbed and there are “eyes” or indentations in the surface of the bulgur, about 15 minutes. (Do not stir the pilaf.) Remove from the heat and let stand, covered, for 5 minutes. 3. Stir dill, mint, parsley and lemon juice into the pilaf. Serve topped with walnuts.Note: Bulgur is made by parboiling, drying and coarsely grinding or cracking wheat berries. Don’t confuse bulgur with cracked wheat, which is simply that—cracked wheat. Since the parboiling step is skipped, cracked wheat must be cooked for up to an hour whereas bulgur simply needs a quick soak in hot water for most uses

Ingredients2 tablespoons extra-virgin olive oil 2 cups chopped onion 1 clove garlic, finely chopped 1 1/2 cups bulgur, preferably medium or coarse (see Note) 1/2 teaspoon ground turmeric 1/2 teaspoon ground cumin 2 cups vegetable broth, or reduced-sodium chicken broth 1 1/2 cups chopped carrot 2 teaspoons grated or finely chopped fresh ginger

1 teaspoon coarse salt 1/4 cup lightly packed finely chopped fresh dill 1/4 cup lightly packed finely chopped fresh mint 1/4 cup lightly packed finely chopped flat-leaf parsley 3 tablespoons lemon juice, or more to taste 1/2 cup chopped walnuts, toasted


Directions Mix in a food processor and serve as a dip, dressing, or sauce

Ingredients1/4 cup tahini1/4 cup water1/2 clove garlic2 tablespoon lemon juice1 tablespoon olive oil

1 teaspoon balsamic vinegar1/4 teaspoon paprika1/8 teaspoon salt1/2 c lightly packed fresh dill

Dill-Tahini Sauce

FARM to tABLE


blueberrieseat more

Good things come in small packages. Recent studies link berry consumption with improved heart health. One cup of berries provides 14 percent of your daily

fiber and only 84 calories – not to mention a boost of heart-healthy antioxidants.

Freeze fresh blueberries to satisfy your blueberry craving

year-round. Frozen berries can be used in place of fresh berries in many recipes and taste great in smoothies. See

our tip on the back.

FRESH 2 FROZEN

Brought to you by Well-U at the University of Rochester Farmers Market

Blueberry-Onion Sauced Pork TenderloinIngredients3/4 to 1 pound pork tenderloin2 tablespoons butter, divided2 medium onions, sliced1/2 teaspoon salt1/4 teaspoon ground pepper2 tablespoons sugar

1/4 cup port wine or sweet sherry2 tablespoons balsamic vinegar1 cup fresh or frozen blueberries1 cup chopped cherry tomatoes

Directions1. Preheat broiler. Broil pork, turning occasionally until cooked through, about 20 minutes. Remove to a platter; cover to keep warm.2. Meanwhile, in a large skillet over medium-high heat, melt 2 tablespoons of the butter. Add onions, salt and pepper; cook until onions are golden, about 10 minutes. Add sugar; cook until onions are caramelized, 3 minutes longer. Add port, balsamic, blueberries and tomatoes and bring to a boil. Remove from heat. Thinly slice pork and serve with sauce.

Blueberry & Peach CobblerIngredients3 tablespoons unsalted butter 3 tablespoons canola oil 1 cup whole-wheat flour 1 1/2 teaspoons baking powder 1/2 teaspoon salt 1 cup reduced-fat milk 1/2 cup sugar

1 teaspoon vanilla extract 3 ripe but firm peaches, (about 1 pound), pitted and sliced into eighths, or 3 1/2 cups frozen 2 cups (1 pint) fresh or frozen blueberries

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Directions 1. Preheat oven to 350°F. 2. Place butter and oil in a 12-inch cast-iron skillet or a 9-by-13-inch baking pan. Heat in the oven until melted and fragrant, 5 to 7 minutes. 3. Meanwhile, combine flour, baking powder and salt in a large bowl. Add milk, sugar and vanilla; stir to combine. 4. Add the melted butter mixture to the batter and stir to combine. Pour the batter into the hot pan. Spoon peaches and blueberries evenly over the batter. Return the pan to the oven and bake until the top of the cobbler is browned and the batter around the fruit is completely set, 50 minutes to 1 hour. Remove to a wire rack to cool for at least 15 minutes. Serve warm.


Wash berries and pat dry. Arrange on a baking sheet and freeze until solid. Transfer frozen berries to a freezer bag and store in the freezer up to 12 months.

freezeit!


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sweet corn

Fresh pick:

Corn often gets a bad rep. “A lot of my patients think corn is a worthless vegetable, based on the fact that it’s

‘starchy’ and because the industry has turned most of it into high fructose corn

syrup,” says Joanna Lipp, R.D., a URMC clinical nutrition specialist. Skip the

tortilla chips and opt for recipes using whole corn – kernels are considered a

whole grain, says Lipp.

1. Prep grill with direct, high heat.2. Place corn in husks on hot grill.

Cover. Turn occasionally, until charred on all sides, about 15 to 20 minutes.

3. Remove from grill and let sit for 5 minutes or until cool enough to handle. Remove silks and charred

husks.

GRILL IT



Avocado-Corn Chowder with Grilled Chicken Ingredients2 ripe avocados, divided1 1/2 cups water1/2 cup fresh orange juice1 teaspoon honey1 teaspoon kosher salt, divided1/2 teaspoon freshly ground black pepper, divided1/4 teaspoon ground red pepper (optional)12 ounces skinless, boneless chicken

breast1 teaspoon olive oil1 small garlic clove, cut in half1 1/2 cups fresh corn kernels (about 3 ears)1 cup chopped red bell pepper1/3 cup chopped green onions1/4 cup chopped fresh cilantro4 lime wedges

Smoky Corn & Black Bean Pizza Ingredients1 plum tomato, diced1 cup canned black beans, rinsed1 cup fresh corn kernels, (about 2 ears)2 tablespoons cornmeal1 pound prepared whole-wheat pizza dough

1/3 cup barbecue sauce1 cup shredded mozzarella, preferably smoked mozzarella

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Directions 1. Preheat grill to medium.2. Combine tomato, beans and corn in a medium bowl. Sprinkle cornmeal onto a large baking sheet. Stretch the dough into about a 12-inch circle and lay it on top of the cornmeal, coating the entire underside of the dough.3. Transfer the crust from the baking sheet to the grill. Close the lid and cook until the crust is puffed and lightly browned on the bottom, 4 to 5 minutes.4. Using a large spatula, flip the crust. Spread barbecue sauce on it and quickly sprinkle with the tomato mixture and cheese. Close the lid; grill until the cheese is melted and the bottom of the crust is browned, 4 to 5 minutes.

Directions1. Peel and coarsely chop 1 avocado; place in a blender. Add water, orange juice, honey, 3/4 teaspoon salt, 1/4 teaspoon black pepper, and red pepper, if desired; blend until smooth. Place in freezer to chill while chicken cooks.2. Heat a grill pan over medium-high heat. Brush chicken with oil; sprinkle with remaining 1/4 teaspoon salt and 1/4 teaspoon black pepper. Place chicken in pan; cook 4 minutes on each side or until done. Remove chicken from pan; rub chicken with cut sides of garlic halves. Let chicken stand 10 minutes; cut or shred into bite-sized pieces.3. Peel and dice remaining avocado. Stir diced avocado, corn, bell pepper, and onions into chilled avocado puree. Spoon chowder into bowls; top with chicken and cilantro. Serve with lime wedges.


Documents

Ftt 2014 ebook