Miso Soup - Serves 4

Adapted from SteamyKitchen.com and LemonThyme.com

10 minutes

Ingredients:

• 4 to 5 cups water
• 2 Tbsp Miso Paste**
• 1 sheet dried seaweed (Nori), cut up into 0.5" x 1" to 2" strips
• 2 Tbsp Scallions, chopped

**I used red miso, which turned out very dark but still tasted fine.  However, for the more traditional look, get 'white' miso or golden shinshu; you might find them in the refrigerated section of an Asian grocer).

Optional:

• Seafood stock boullion, or half a tub of Knorr Chicken Stock
• 1/2 cup firm Tofu, cut into half-inch cubes
• 2 to 3 Shiitake Mushrooms, thinly sliced, or more if pre-dried
• Spinach or kale
• Carrot & Celery, pre-sauteed for 3-5 minutes
• Minced garlic

Directions:

1. Add water in a medium pot.  If you wish, add half the tub of the Knorr Chicken Stock as well; bring it all to a boil.  Turn heat to medium-low.  Add dried seaweed (or spinach or kale), and if desired, shiitake and tofu.
2. Spoon miso paste into a bowl.  Ladle about a half cup of the broth into the bowl and whisk it with the miso until it is a smooth mixture.
3. Turn off the heat, add the miso paste to the pot, stir well.  Taste the soup - if it needs more flavor, whisk in another tsp or so of the miso paste.
4. To serve, ladle into small bowls and top with the scallions.

Serving variation:
You'll need 2 cups of cooked rice or barley... or rice noodles.  Put into the bottom of the individual serving bowl.  Add a poached egg on top.  Ladle the miso soup over it all but allow part of the egg to rise above the level of the soup.  Top the egg with sesame seeds, scallions, and cilantro.  Makes for a pretty dish!

Pad Thai (Thai Noodle with Vegetables) - Serves 2 to 3

Pad Thai
Adapted from Various

Ingredients:

The Sauce

• 1/4 cup Tamarind Sauce
• 1/4 cup Fish Sauce
• 1/4 cup Coconut Palm Sugar (or use Brown Sugar)
• Note: make the sauce as part of the mes en place process

The Base/Foundation

• 3 tbs oil
• ~7 ounces (200 grams) pressed tofu, cut into cubes
• 1/4 cup (about 2) shallots, diced
• ~10.5 ounces (300 grams) chicken diced
• ~ 6 Shrimp (optional)
• ~7 ounces (200 grams) flat rice noodles (fresh noodles best)
• 1 tbs salt preserved radish (or use diakon pickled), diced
• 1/4 - 1/4 cup garlic chives
• 1/2 cup plain water
• 3 eggs
• Chili powder to taste

Garnishes

• 1 or 2 Limes (halved and quartered)
• 3 spring onions, diced
• 2 tbs crushed peanuts
• 1 handful fresh bean sprouts
• Dry Chili Powder (i.e., extra spice)

Directions:

1. Heat oil in work
2. Fry shallots until translucent
3. Add in radish, for one minute
4. Add in tofu, for one minute
5. Add in noodle and stir
6. Add in sauce and stir
7. Push noodles et al to the side, add a tbsp of oil, and crack the eggs. Lightly mix eggs until the white and yellow just mix together. Allow to fry without additional mixing. Once almost 3/4 cooked through flip noodle mixture on top of frying eggs for an additional minute.
8. Add chicken and/or prawns, stir fry until cooked
9. Add Garlic Chives, Bean Sprouts, and the Chili powder and mix thoroughly to taste.
10. Serve immediately with garnishes.

Hints:

• If using dry noodles consider a pre-soaking the rice noodles for twenty to thirty minutes (cooks up much more quickly without over cooking the ingredients.
• If you like heat - add the chili powder during step 5 above (1 tsp was mild)

Kuner's Slow Cooker Chicken Taco Chili - Serves 10

Slow Cooker Chicken Taco Chili
KunersFoods.com

Ingredients:

• 1 (15.25 oz) can Red Kidney Beans, drained and rinsed
• 1 (15 oz) can Black Beans, drained and rinsed
• 1 (15 oz) can Whole Kernel Corn, drained
• 2 (14.5 oz) cans Southwestern Diced Tomatoes with Chili Spices (do not drain)
• 1 large onion (chopped)
• 1 (1 oz) package taco seasoning (see homemade seasoning recipe)
• 1 tbs cumin
• 20 oz boneless/skinless chicken breasts (about 2)
• 1 (8 oz) can tomato sauce

Preparation:

1. Spray the 3 1/2 to 4 1/2-quart cooker with cooking spray. Add all ingredients except chicken and tomato sauce to slow cooker. ; mix well. Place chicken over the top of the ingredients. Pour tomato sauce over the chicken.
2. Cover; cook on low heat setting for 6 to 8 hours or until chicken is fork tender and temperature in center of chicken is at least 165 degrees F.
3. Remove chicken to cutting board. With 2 forks, shred into bite-size pieces. Return to slow cooker; stir to combine. Serve.

Suggestion:

1. Add-on: shredded cheese, sour cream, or fresh cilantro.

Spaghetti Squash Fritters - Yields about 4 dozen

Spaghetti Squash Fritters
Executive Chef Kate Ranch | Cafe Diva, Steamboat Springs
Tasting Colorado by Michele Morris

Ingredients:

• 1 spaghetti squash (about 3 cups cooked squash)
• Olive Oil
• 1 cup grated Parmesan Cheese (xxx)
• 4 cups panko bread crumbs
• 1/2 tbs salt (recommends 1 tbs)
• 1 tsp White Pepper (or substitute black pepper)
• 2 tablespoons basil, cut into thin strips (use fresh basil)
• 6 large eggs
• Canola Oil, for frying

Directions:

1. Preheat the oven to 450 degrees. Cut the spaghetti squash in half and remove the seeds with a spoon. Rub the cut side with olive oil and place cut side down on a nonstick baking sheet. Roast until squash is cooked (flesh will flake easily with a fork), about 30 to 60 minutes. Remove from oven and cool.
2. When squash is cool enough to handle, use a fork to pull the strands of squash from the shell. Place strands in a colander and extract all of the water out of the squash by pressing very hard.
3. Combine the squash with the Parmesan, bread crumbs, salt, white pepper, basil, and eggs in a large bowl and stir together to make the dough.
4. Heat about 4 inches of canola oil in a deep stockpot over medium heat. Shape the dough into silver dollar-size balls.
5. When oil is hot enough that a small piece of dough sizzles, fry the fritters in batches until golden brown. Remove each batch to a paper towel to drain. Fritter may be made ahead and reheated in the oven for a party.

Tomato Soup - Serves 4 to 6

Tomato Soup
Chef/Owner Bradford Heap | Salt Bistro
5280 The Cookbook / edited by Amanda M. Faison

Ingredients:

• 4 tbs extra-virgin olive oil
• 3 large carrots, peeled, medium sliced
• 1 large yellow onion, peeled, medium sliced
• 32-ounce can San Marzano canned plum tomatoes
• 1/4 pound unsalted butter (calls for 1/2 but 1/4 works just fine)
• sea salt to taste
• 4 tablespoons extra-virgin olive oil

Directions:

1. In a large stainless-steel pot, heat 4 tablespoons olive oil over medium heat. Add carrots and sweat on low heat until lightly colored. Add the onions and cook until translucent, about 10 minutes.
2. Add tomatoes and simmer on low for 30 minutes. Remove from heat and allow to cook. In a blender (food processor), fill the pitcher 2/3 full with tomato soup. Add 1/2 the butter and puree until perfectly smooth. Transfer to a clean sauce pot. Repeat with the remaining butter and soup until all has been processed.Season with sea salt. Serve with a drizzle of olive oil.
3. The most important part of finishing this soup is creating a balance between the sweetness of the carrots and onions against the acidity of the tomatoes.

Chef's Tip:

• If you prefer a lighter soup, simply use more carrot and onion, and omit the butter.
• This soup is fantastic served with a miniature grilled goat-cheese sandwich.

Tom Kha Gai (Coconut Soup with Chicken) - Serves 4

Tom Kha Gai

Cooking with Poo (Bangkok, Thailand)

Ingredients:

• 14 oz (400 grams) Chicken, sliced into bite sized pieces
• 7 oz (200 grams) Mushrooms (quartered - no stem)
• 2 cups of Thai coconut milk
• 1 cup water
• 4 tbsp chicken stock
• 2 tbsp fish sauce (or 2 more tbsp chicken stock)
• 2 tbsp Coriander or cilantro (stem and leaves)
• 5 slices of Galangal (or ginger)
• 2 Lemongrass (sliced)
• 6 Kaffir lime leaves (torn)
• 3 tbsp Lime juice
• 2 bunches of fresh coriander/cilantro for garnish

Directions:

1. Heat water, coconut milk, fish sauce, kaffir leaves, mushrooms, lemongrass, galangal and bring to a boil.
2. Add chicken and heat until cooked
3. Turn off heat (remove soup from heat source)
4. Add coriander and lime juice
5. Add fresh chili to taste
6. Serve with rice

Tips:

1. Use fresh small finger length Red Chilli - to taste only
• Consider adding Thai Chili paste to soup for extra kick (note: will turn soup pinkish)
2. Rice is optional but Jasmine or similar is best
3. Substitute Cilantro for Coriander
4. Substitute Ginger for Galangal

Yogurt Panna Cotta - Serves 6

Yogurt Panna Cotta

Silver Queen Bed & Breakfast, Goergetown / Owner Joyce Jamele
Tasting Colorado by Michele Morris

Ingredients:
1/4 cup water
1 envelope unflavored gelatin
1 1/4 cups heavy cream
1/2 cup sugar
2 cups plain yogurt (Greek yogurt is best)
1 teaspoon vanilla extract

Directions:

1. Pour the water into a small bowl, sprinkle gelatin over it, and let stand for 10 minutes.
2. Bring the cream and sugar to a simmer in a medium saucepan over medium hear, stirring until sugar dissolves.
3. Remove from heat and whisk in the gelatin mixture until dissolved. 
4. Whisk in the yogurt and vanilla.
5. Pour into six (6-ounce) ramekins and place them on a baking sheet.
6. Cover with plastic wrap and refrigerate overnight.

Presentation:

1. Run a knife around the inside edge of each ramekin, and then place each ramekin in a shallow bowl of hot water for 10 seconds. Invert panna cotta onto a serving plate and top with fruit of your choice.
2. Considerations for toppers:
• sliced strawberries
• mint
• cacao nibs
• pistachios

Cabbage & Chicken Salad (Goi Ga) - Serves 4 to 5 as a side, or 2 as a main

CHICKEN INGREDIENTS

• 8 oz Chicken (any parts)
• 1 small onion (yellow or white)
• 1" Ginger piece, sliced
• 1 garlic clove

To poach the chicken: Add water to a medium pot (enough where 1 to 2" will cover the chicken). Then add all of the above EXCEPT for the chicken.  Bring to a boil.  Slip in the chicken, put on the lid, and immediately turn off the stove and remove the pot from the heat.  Let sit according to the cut: 1 Breast - 20 to 25 min; 2 Fillets - 15 min; Thighs, Drums - 18 to 23 min.  Remove chicken from the pot and let it rest on the counter for 10 minutes.  When cool, tear it into bite-sized pieces.

SALAD INGREDIENTS 

• 1/4 head of Cabbage (a wedge)
• 1/2 Red Onion
• 1/2 cup Cilantro leaves, chopped
• 1/4 cup Mint leaves, chopped or torn
• 2 tbsp peanuts, crushed and toasted/roasted
• 1/4 cup fried shallots (pre-fried in a container are fine)

1. To prepare the salad, cut the cabbage into the finest shreds that you can manage.  It should feel as light and satisfying as running your fingers through shredded paper.  Put it in a large bowl.
2. Slice the onion as paper-thin as possible, then soak it in a bowl of cold water to tone down its pungency.  Drain well or give it a gentle squeeze to get the excess water out.
3. Set the cabbage and onion aside.

SALAD DRESSING

• 1 Garlic cloves
• 2 tbsp Lime juice (Fresh)
• 2 tbsp Sugar (raw cane preferred)
• 2 tbsp Fish sauce
• 1 Thai chili or chili paste (optional)
• 1/2 cup water

1. To make the dressing, pound garlic, chili, and sugar into a paste (mortar and pestle is perfect for this), OR just mince the garlic and chili with a knife or crush using the back of a strong spoon.  
2. Add lime juice or vinegar, and mix together.  Pour into a small bowl or jar, and add fish sauce and water.  Mix.  Set aside until ready to serve.

DIRECTIONS TO SERVE

1. To serve, gently toss together the cabbage, onion, cilantro/coriander leaves, mint leaves, shredded chicken, and half of the fish sauce dressing.
2. Add the remaining dressing as you taste until it's to your liking.
3. Arrange the salad on a plate, then top it with fried shallots and crushed roasted peanuts.
4. Serve immediately.

Crepes - Makes 14-18

The hardest part is the time spent cooking them up one-by-one; other than that, just try to make sure the pan doesn't get too hot and burn the crepes (I usually just remove the pan from the stove for a few seconds). Most efficiently done if you have two nonstick pans.

INGREDIENTS

• 2 cups soy or almond milk, room temperature; OR 1 1/3 cup milk (whole, 2%, any)
• ¼ tsp salt
• 1 tbsp sugar
• 3 tbsp unsalted butter or coconut oil, melted
• 3 large eggs
• 1 cup all-purpose flour; OR 1.5 cup whole wheat flour
• Nonstick vegetable oil spray (highly recommended if your non-stick has scratches; butter works okay)

EQUIPMENT

Medium non-stick pan (small is ok; large makes very thin crepes) - make sure it is NONSTICK.

Wax or parchment paper, OR paper towels

Optional: Blender

DIRECTIONS

1. Mix first 6 ingredients in blender until just smooth; cover batter and chill at least 15 min (up to 1 day)
2. Spray skillet with spray and heat over medium heat
3. Pour 1/8 cup (2 tbsp) batter into bottom of pan and swirl to coat.  Cook until edge of crepe is light brown (~1min).  Loosen edges gently with spatula. Carefully turn crepe over.
4. Cook until bottom begins to brown in spots (~30sec)
5. Transfer to plate and cover with paper towel or wax paper.  Repeat with remaining batter, spraying pan with oil spray as needed and covering each finished crepe with towel

Peach Salsa

INGREDIENTS

• 1 Large Peach (ie, Palisade's Glo Haven)
• 1/4 cup Red Onion
• 2 Jalapeno Peppers
• 2+ Cups Garden Fresh Tomatoes
• 2 Garlic Cloves
• 1/2 Lime (Fresh)
• 1 Tsp Sugar
• Pinch Salt
• Optional: Cilantro

DIRECTIONS

Hand dice the peach, onion, jalapeno, tomatoes, and garlic. Toss in lime, sugar, and salt. Mix together and serve immediately.

Tuscan Beans with Sausage - Serves 8

from: CookStreet

INGREDIENTS

• 3 tbs olive oil
• 1 lb. Italian sweet sausage, without fennel seeds
• 6 sage leaves
• 4 large garlic cloves, peeled and diced
• 1 lb. ripe tomatoes or canned imported Italian
• 4 cups boiled cannellini beans (recipe follows)
• salt and freshly ground pepper

DIRECTIONS

• Heat the olive oil over medium heat. 
• When hot add the sausage and sauté over medium heat for 10 minutes. 
• Add the sage leaves and garlic and sauté 2-3 minutes more.
• Add the tomatoes and simmer 3-5 minutes 
• Add the cannellini beans. Season with salt and pepper and continue to simmer slowly for 15 more minutes, stirring frequently. 
• Remove from heat and serve hot.

Boiled Tuscan Beans (follow only if you use dry beans)
Soak the desired amount of beans in cold water with 1 tbs of flour overnight. This produces yeast which will assist in softening the beans. Drain and rinse the beans in cold water. Place them in a large stockpot containing 3 quarts of water for every pound of beans, 4-5 sage leaves and a tablespoon of olive oil. Place over low heat and simmer very slowly for about 1 ½ hours or until soft. They should be simmered slowly to retain their shape. When done, strain and pick out the sage leaves. Season beans with salt, pepper and olive oil, if desired.

Pork Tenderloin with Spiced Rhubarb Chutney - Serves 4

from: epicurious Bon Appétit | April 1994

INGREDIENTS

Chutney

• 3/4 cup sugar
• 1/3 cup cider vinegar
• 1 tablespoon minced peeled fresh ginger
• 1 tablespoon ground garlic
• 1 teaspoon cumin
• 1/2 teaspoon ground cinnamon
• 1/2 teaspoon ground cloves
• 1/4 teaspoon dried crushed red pepper
• 4 cups 1/2-inch cubes fresh rhubarb (about 1 1/2 pounds)
• 1/2 cup (generous) chopped red onion
• 1/3 cup dried tart cherries or golden raisins (about 2 ounces)

Pork

• 2 pork tenderloins (about 1 1/2 pounds total), trimmed
• 2 teaspoons ground cumin
• 1 tablespoon olive oil
• Fresh Cilantro springs

DIRECTIONS

For Chutney:
combined first 8 ingredients in heavy large dutch oven (or skillet). Bring to simmer over low heat, stirring until sugar dissolves. Add rhubarb, onion and dried cherries; increase heat to medium-high and cook until rhubarb is tender and mixture thickens slightly, about 5 minutes. Cool completely. (Note: Can be made 1 day ahead. Cover and Chill. Bring to room temperature before using).

For Pork:
Preheat oven to 400°F. Sprinkle pork with cumin. Season with salt and pepper. Heat oil in heavy large skillet over high heat. Add pork and brown on all sides, about 5 minutes. Transfer to roasting pan. Brush pork with 6 tablespoons chutney. Roast until thermometer inserted into center of pork registers 155°F, brushing occasionally with 6 more tablespoons chutney, about 25 minutes. Slice pork into medallions. Garnish with cilantro and serve with remaining chutney.

Jalapeno Poppers - Serves 6

Start to finish: 45 minutes (30 minutes active). Servings: 6

INGREDIENTS

• 4 oz fresh goat cheese
• 1 oz grated Parmesan-Reggiano cheese
• 1/4 cup finely chopped scallions/green onions
• 2 tsp grated lemon zest (optional)
• 6 jalapeno peppers (red or green), halved lengthwise, seeds and ribs removed
• 3 oz (12 thin slices) prosciutto - if wide, cut in half lengthwise

DIRECTIONS

1. Pre-heat oven to 450 F.  Line a rimmed baking sheet with foil, then coat it with cooking spray.
2. In a medium bowl, combine goat cheese, Parmesan, scallions, and lemon zest.
3. Halve the jalapenos lengthwise and carefully remove the ribs
4. Stuff each half with the cheese mixture, being sure to use all of the cheese mixture.
5. Wrap 1 slice of prosciutto around each stuffed jalapeno half, overlapping the ends of the meat on the bottom of the jalapeno (if possible).
6. Arrange the poppers on the prepared baking sheet, then bake on the oven's center rack until the prosciutto is slightly crispy, about 15 minutes.

 

Nutrition information per serving: 110 calories; 60 calories from fat (55 percent of total calories); 7 g fat (4 g saturated; 0 g trans fats); 25 mg cholesterol; 2 g carbohydrate; 1 g fiber; 1 g sugar; 10 g protein; 540 mg sodium.

Oven Roasted Asparagus - Serves 2

INGREDIENTS

• 1 bunch thin asparagus spears
• 3 tbsp. olive oil
• 1 tsp sea salt
• 1/2 tsp ground black pepper
• 1.5 tbsp. grated Parmesan Cheese (optional)
• 1 clove garlic (optional)
• 1/4 cup green onions/scallions (optional)
• 1 tbsp. lemon juice

DIRECTIONS

1. Preheat an oven to 425 degrees F (220 degrees C).
2. Place the asparagus into a mixing bowl, and drizzle with the olive oil. Toss to coat the spears, then sprinkle with Parmesan cheese, green onions garlic, salt, and pepper. Arrange the asparagus onto a baking sheet in a single layer.
3. Bake in the preheated oven until just tender, 12 to 15 minutes depending on thickness. Sprinkle with lemon juice just before serving.

Guacamole - Smooth Style

Grade Level - 2, in Ducbee's Opinion (only because washing a food processor sucks; otherwise, 1)
(1 - easiest, 5 - difficult)

Equipment:

Food Processor

Ingredients:

3 tbsp coarsely chopped red onion

2 tbsp fresh lime juice

1/4 tsp salt

2 garlic clove

1 small jalapeno

2 avocados, ripe

Optional: 4-5 Cherry or grape tomatoes, quartered; 1 tbsp. cilantro, chopped

Add first 5 ingredients to food processor; pulse 5X.  Add avocado, process until smooth. 

Sprinkle with 1 tbsp cilantro and tomatoes.

Grains

Cooking Various Grains- Notes and Tips:

Quinoa
Rice cooker: 1 cup grain, 2 to 2.25 c water (rinse thoroughly!)


Rice: 
BROWN RICE in a rice cooker: After adding 2 scoops of rice into the cooker (using the cup accompanying the cooker), add water until it hits the "3" line.  After the cooker is finished, allow it to rest (lid closed) on WARM or unplugged for 5 to 10 minutes
BLACK RICE in a rice cooker: same as brown rice
WHITE RICE in a rice cooker: After adding 2 scoops rice into the cooker, add water until it hits the 2.5 line.


Cous Cous:
1 c grain to 1 c water
Favorite two methods:

• A) STOVETOP: In a pot, add appropriate amount of water and optional 1 tbsp butter/oil and a pinch of salt.  When it boils, add cous cous, but immediately remove from heat and cover with lid.  Let it stand for 5 minutes before fluffing with fork.
• B) KETTLE: Heat appropriate amount of water.  Meanwhile in a separate medium-sized bowl, add cous cous and optional 1 tbsp butter/oil and pinch of salt.  When the water boils, pour it into the bowl.  Seal the bowl immediately with plastic wrap or lid and let it stand for 5 minutes before fluffing with fork.

Farro:
1 c grain to 2 c water
Stovetop: Combine grain with water in a pot and bring to a boil. Reduce heat to low, cover and simmer for 25 to 40 minutes, until grains are tender and have absorbed all of the liquid.

Barley:

Thai Chicken Curry - Serves 4

From: MensHealth (March 2013)

Grade Level - 3, in Ducbee's Opinion
(1 - easiest, 5 - difficult)

Equipment:
Large Pan

Ingredients:

• 1 tbsp peanut or canola oil
• 2 garlic cloves, minced
• 2 tsp fresh ginger
• 1 large onion
• 1 tbsp red Thai curry paste
• 1 cup chicken stock
• 1 can light coconut milk
• 1 large sweet potato, peeled and cut into 1/4" cubes
• 1/2 lb green beans, trimmed
• 1 lb boneless skinless chicken breast, sliced
• Juice of one (1) lime
• 1 tbsp fish sauce (optional)
• Fresh Cilantro or basil for garnish
• Brown rice or other as base of meal

Directions:

• In a large saucepan, heat the oil on medium. add the garlic, ginger, and onion and saute until soft, about 5 minutes. Add the curry paste and cook, stirring, for 1 minutes. Stir in the chicken stock and coconut milk.
• Bring the mixture to a simmer, add the sweet potato, and cook for 10 minutes. Stir in the green beans and chicken. Cook the mixture until the vegetables and the chicken is cooked through, about 5 minutes more.
• Add the lime juice and fish sauce. Serve the curry over steamed brown rice and garnish with cilantro or basil.

Grilling Notes

Grilling Various Meats - Notes and Tips:
Key: Let all meats rest for 5-minutes prior to serving

Steak:
1" thick - about 3.5 to 4 minutes each side for med/rare (i.e., 2-min leave cross angled to grate, then turn 90-degrees for 2-min, then flip for 2-min, then turn for 2-min)
2" thick - about 8 minutes each side (i.e., 4-min, then turn 90-degrees for 4-min, then flip for 4-min, then turn 90-degrees for 4-min)

Chicken: 
Breasts: about 6.5 minutes per side depending on thickness

Tuna:
1" thick - 2 minutes on each side and then 30 seconds on each border

Wahoo/Ono:
1" thick - 3.5 - 4 minutes each side

Pork Chop:
1" thick 2 min then turn 90-degrees for 2-min, flip and then 5 minutes

Burgers:
-6 minutes on one (1) side flip only once and then 4-5 minutes on back side

Homemade Hummus - Makes about 3 to 4 cups

From: InspiredTaste.net and TheBlackPeppercorn

Grade Level - 3, in Ducbee's Opinion
(1 - easiest, 5 - difficult)

Equipment:
Food processor, strainer/colander

1 cup DRY chickpeas = 2.5 to 3 cups COOKED, also called garbanzo beans
One 15-ounce CAN (425 grams) chickpeas = 1.5 cups drained COOKED

SKIP THESE PARTS if using canned chickpeas.
Prepping DRY chickpeas/garbanzo beans (if not using canned)

STOVETOP METHOD: 

• 1/2 c dried chickpeas (this amount should work for the recipe further down the page)
• 1 tsp baking soda
• 2 tsp salt

1. Soak the desired amount of chickpeas overnight up to 12 hours in the fridge by placing them in a large bowl or pot and fill with water so that the water is at least an inch or two above the peas.
2. Drain the chick peas. Place them in a pot and fill with new water, the salt and baking soda.
3. Bring the chick peas to a boil. Once the water is boiling, lower the heat so that it is a low boil. 
4. Cook the chick peas for an hour. They should soften so they can easily be smooshed with your fingers.
5. Drain the chick peas and let them cool until they come to room temperature.

SLOWCOOKER METHOD:

• 1/2 c dried chickpeas (this amount should work for the recipe further down the page)
• 16 oz water
• 2 tsp salt

1. Soak the desired amount of chickpeas overnight up to 12 hours in the fridge by placing them in a large bowl or pot and fill with water so that the water is at least an inch or two above the peas.
2. Drain the chick peas. Place them in the slowcooker and fill with new water and salt
3. Cook on HIGH for 3 hours. 
4. Drain the chick peas and let them cool until they come to room temperature.

Ingredients:

• Beans from above, or 15 oz can of Chickpeas/Garbanzo Beans, drained and rinsed well
• 1/4 c fresh lemon juice, about 1 large lemon
• 1/4 c  tahini
• Half of a large garlic clove, minced
• 2 tbsp olive oil, plus more for serving
• 1/2 to 1 tsp kosher salt, depending on taste
• 1/2 tsp ground cumin
• 1/3 c water
• Optional: Dash of ground paprika for serving, roasted red peppers, spices, herbs, whatever

Directions

1. In the bowl of a food processor, combine tahini and lemon juice. Process for 1 minute. Scrape sides and bottom of bowl then turn on and process for 30 seconds. This extra time helps “whip” or “cream” the tahini, making smooth and creamy hummus possible.
2. Add the olive oil, minced garlic, cumin and the salt to whipped tahini and lemon juice. Process for 30 seconds, scrape sides and bottom of bowl then process another 30 seconds.
3. Add half of the chickpeas to the food processor then process for 1 minute. Scrape sides and bottom of bowl, add remaining chickpeas and process for 1 to 2 minutes or until thick and quite smooth.
   
4. Most likely the hummus will be too thick or still have tiny bits of chickpea. To fix this, with the food processor turned on, slowly add 2 to 3 tablespoons of water until the consistency is perfect.  Add a touch more oil if desired.  Add optional herbs or desired vegetables.
5. To Serve, scrape the hummus into a bowl then drizzle about 1 tablespoon of olive oil over the top and sprinkle with paprika.
   To Store, store homemade hummus in an airtight container and refrigerate up to one week.
   
   

Pinole Energy Bars

From OneIngredientChef

Ingredients:

• 1 cup masa harina (Note: Masa harina is cornmeal treated with lime (the mineral lime, not the fruit). If you cannot find masa harina, use regular cornmeal – it won’t make a huge difference
• 2/3 cup water
• 3 tbsp honey or brown rice syrup (You CAN use other sweeteners like maple syrup; basically, this helps hold the cakes together and adds just the right amount of sweetness)
• dash cinnamon

The following are OPTIONAL (I use 'em all)

• 2 tbsp chia seeds
• 2 tbsp chopped nuts
• 1/4 c dried chopped fruit (raisins, dates, etc)
• 1/4 c chocolate chips

Equipment:

• Skillet
• Oven
• Food Processor (helpful, but not necessary)

Directions:

1. Preheat the oven to 350ºF.
2. Toast the cornmeal and chia seeds in skillet over medium-high heat for 5-8 minutes. This step is essential, but can be tricky: If the heat is too low, the cornmeal won’t toast. If the heat is too high, it will burn. Keep a constant eye on it and stir regularly.
3. Except for the chocolate chips, add all the ingredients to a food processor and pulse (or just mix it thoroughly by hand) until there are no large chunks of fruit remaining. If the mixture is too crumbly, add a little more water until you’re left with a thick paste.
4. If using chocolate chips, mix them in AFTER you're done pulsing (otherwise, they just disappear and melt into the mix, which is fine if that's what you want).
5. Form the mixture into 3 rounds, about 3/8 inch thick and 5 inches in diameter. 
6. Bake on a nonstick tray for about 10-12 minutes until the outside forms a solid crust and begins to show small cracks. 
7. Remove from the oven and let cool.  Slice into rectangles or triangles.  They can be eaten immediately or saved in the refrigerator for several days.  (I make big batches and freeze.  GREAT homemade energy bars, especially if you add peanut butter).

You can these into half moons and eat half before running and the other upon returning. Or, if it’s a long workout, I’ll take the other half (in plastic wrap) with me and eat it along the way. When eating them at home, I highly recommend topping with peanut butter for some extra awesomeness.

Pinole

From NoMeatAthlete

Ingredients:

• 1/2 c cornmeal, ground as fine as possible
• 1/2 tsp ground cinnamon
• 1 tbsp brown sugar, honey, or agave nectar
• Optional: Chia seeds

Directions:

1. Toast the cornmeal in a skillet over medium heat, stirring often, until it turns light brown, about 5 minutes.  
2. Transfer to a bowl, mix in the cinnamon, sweetener, or other spices, and desired amount of water (you can add a lot of water to make a "slushy" out of it, but the corn won't dissolve.  But if you add just a few tbsp of water, you get an oatmeal-like consistency).

Alternatively, you can bake the paste at 350 deg F for 10-15 minutes until it has the texture of a brownie. This more portable form is better for carrying on a long run, and a good alternative to sugary energy gels.

Tomato-Curry Soup - Serves 8

From: Tasting Colorado by Michele Morris taken from Cholon, Denver, CO

Grade Level - 2, in Ducbee's Opinion
(1 - easiest, 5 - difficult)

Equipment
Large Stock Pot, Blender (or Food Processor)

Ingredients

• 1/2 cup grape seed oil
• 1 small onion
• 2 large garlic cloves
• 1/4 pound thinly sliced shallots (about 5 medium shallots)
• 1 tablespoon minced galangal (or fresh ginger)
• 1 tablespoon yellow curry powder
• 1/2 teaspoon white pepper
• 1 teaspoon salt
• 2 (28-ounce) cans peeled tomatoes
• 5 cups water
• 1/3 cup palm sugar or brown sugar
• 2 or 3 stalks of fresh lemongrass cut into pieces and bruised
• 1/2 cup cilantro stems
• 1/4 ounce kaffir lime leaves, bruised (about 5 large leaves)

Directions

1. Heat oil in a  large stockpot over medium-high heat. Add the onion, garlic, shallots, and galangal; reduce heat and sweat the vegetables until very aromatic, but not browned, about 5 minutes.
2. Add the curry powder, white pepper, and salt and cook until aromatic, about 1 minute. Add the tomatoes, water, and sugar and bring to a simmer.
3. Wrap the lemongrass, cilantro, and lime leaves in cheesecloth and tie closed to make a bouquet garni; add to the pot. Simmer the soup for 20 minutes, and then remove the bouquet garni and discard.
4. Puree the soup using a stick blender or, in batches, in a traditional blender (food processor). If desired, pass the soup through a fine-mesh strainer before serving for a velvety smooth texture.

Green Beans with Lemon & Garlic

From: Foodnetwork.com

Prep: 5 minutes
Cook: 12 minutes

Grade Level - 2, in Ducbee's Opinion
(1 - easiest, 5 - difficult)

Ingredients

• 2 pounds green beans, ends trimmed
• 1 tbsp extra-virgin olive oil
• 3 tbsp butter
• 2 large garlic cloves, minced
• 1 tsp red pepper flakes, or thinly sliced red jalapeno
• 1 tbsp lemon zest, or lemon juice
• Salt and freshly ground black pepper
• Large bowl of ice water, to shock
• Optional: Sesame seeds

 

Directions:

1. Blanch green beans in a large stock pot of well-salted boiling water until bright green in color and tender crisp, roughly 2 minutes.
2. Drain and shock in ice water to stop from cooking.
3. Heat a large heavy skillet over medium heat. Add the oil and the butter.
4. Add the garlic and red pepper flakes and saute until fragrant, about 30 seconds.
5. Add the beans and continue to saute until coated in the butter and heated through, about 5 minutes.
6. Add lemon zest or lemon juice, sesame seeds (if desired), and season with salt and pepper.

Cowboy Corn Cakes for Breakfast - Serves 6

From: Tasting Colorado by Michele Morris taken from Romantic Riversong Inn, Estes Park, CO

Grade Level - 3, in Ducbee's Opinion
(1 - easiest, 5 - difficult)

Equipment
Griddle or skillet

Ingredients

• 4 eggs
• 1 c milk
• 2 tbsp. butter, melted
• 1 c flour
• 1/4 c cornmeal
• 1 tbsp. baking powder
• 1/2 tsp salt
• 1/4 tsp cayenne pepper (optional)
• 12 oz (1 small bag) frozen sweet corn kernels
• 1 c green chiles, chopped
• Maple Syrup

Directions

1. Beat the eggs and milk until blended; stir in butter.
2. Combine the flour, cornmeal, baking powder, salt, and cayenne and slowly stir into the wet ingredients.  Fold in corn and green chiles.
3. Using a ladle or ice cream scoop (or other large spoon), spoon the batter onto a greased griddle or skillet over medium heat.
4. Cook on the first side until bubbles appear on top, then flip and finish cooking on the second side.
5. Serve with maple syrup.

Amish Breakfast Casserole - Serves 6 to 8

From: Tasting Colorado by Michele Morris, taken from Eastholme In The Rockies B&B (Cascade, CO)

This is an easy one to prepare the night before. Refrigerate after Step #4 overnight, then the next morning pull it out for 1 hr before popping it into the oven.

Equipment
9"x13"x2" glass baking dish
Skillet
Oven
Large bowl

Ingredients

• 1/2 lb to 1 lb sliced bacon (sliced ham is fine too), diced
• 1 medium sweet onion, diced
• 6 eggs, lightly beaten
• 4 cups frozen shredded hashbrowns
• 2 c shredded mild cheddar
• 1 1/4 c shredded Swiss
• 1 lb small-curd cottage cheese

Directions

1. Preheat oven to 350F.  Spray a 9x13x2" glass baking dish with cooking spray.
2. Heat a large skillet over medium-high.  Cook the bacon and the onion together until bacon is crips; drain fat.
3. Combine the eggs, hashbrowns, cheddar, Swiss, and cottage cheeses in a large bowl
4. Add the bacon mixture to the bowl and stir until well mixed.
5. Transfer to the baking dish and bake, uncovered, until eggs are set and edges are lightly browned, approx. 40 minutes.
6. Let stand 10 minutes before serving.

Easy Breakfast Casserole - Serves 6 - 8

From Food.com

Prep time: 20 minutes
Cook time: 30 minutes

Equipment:
Large casserole dish (ie, 9" x 13" x 2")
Skillet
Oven

Ingredients

• 1 (10 1/8 ounce) can croissants (the flat roll-out type is the best)
• 6 eggs
• 2 tbsp. fat-free half-and-half (optional)
• 1 lb hot or seasoned sausage
• 1/4 teaspoon salt (optional)
• 1/4 teaspoon pepper (optional)
• 1 cup cheese (ie, cheddar), shredded
• Optional: ¼ or less mustard powder, frozen hashbrowns (cook according to directions), mushrooms, onion, bell pepper, paprika

Directions

1. Lightly butter large casserole dish.  Unroll croissants and lay flat in single layer.
2. Brown sausage & drain.  Layer on top of croissants.
3. Saute mushrooms & bell pepper.
4. Layer with cooked hashbrowns.
5. In a separate bowl, scramble eggs with half & half, salt, & pepper.  Layer on top.
6. Cover with  remaining cheese and bake at 350F for 20 minutes.  Finish baking the next morning for another 15-25 minutes.  Sprinkle paprika.

Cinnamon Swirl Bundt Coffee Cake - Serves 6-8

Adapted from Allrecipes.com

Grade Level - 3, in Ducbee's Opinion
(1 - easiest, 5 - difficult)

Ready in 1.5 hours

Equipment:
10" Bundt pan
Mixer
Oven

Ingredients

• 3/4 c butter, room temperature
• 1.5 c white sugar
• 3 eggs
• 1 teaspoon vanilla extract
• 1 c sour cream, Greek Yogurt, or Icelandic Skyr
• 2.5 cups all-purpose flour
• 1 tsp baking soda
• 1 tsp baking powder
• 1/2 c chopped walnuts
• For the Cinnamon Sugar Swirl: Mix 1 tbsp. ground cinnamon & 1/4 c white sugar
• For the OPTIONAL Vegan Maple Glaze from CookieandKate Blog: 1 c powdered sugar, ⅛ tsp sea salt, 1 tbsp melted coconut oil or butter, ½ tsp vanilla extract, ¼ cup good maple syrup, more if needed

Directions

1. Preheat oven to 400 F (205 C). Grease a 10-inch bundt pan.
2. Beat butter and sugar with a mixer in a large bowl until light and fluffy. The mixture should be noticeably lighter in color. Add eggs one at a time, allowing each egg to blend into the butter mixture before adding the next. Mix in vanilla.
3. Combine flour, baking soda, and baking powder. Pour flour mixture into batter alternately with the sour cream, mixing until just incorporated. Fold in walnuts, mixing just enough to evenly combine. Pour half the batter into the prepared pan.
4. Sprinkle cinnamon sugar over the batter in the pan. Drop remaining cake batter in heaping spoonfuls over filling, covering it as best you can.
5. Bake in preheated oven for 8 minutes. Lower heat to 350 F (175 C) and bake for an additional 40 minutes, or until a tester comes out clean.

Homemade Marinara (adapted from Lidia Bastianich) - 3.5 cups

Adapted from: NY Times
Makes 3.5 cups (or for 1 lb pasta)

Grade Level - 3, in Ducbee's Opinion
(1 - easiest, 5 - difficult)

Total Time: 30 minutes

 Ingredients

• 1 28-ounce can whole San Marzano tomatoes, certified D.O.P. if possible
• 1/4 cup extra-virgin olive oil
• 4 to 7 garlic cloves, peeled and slivered
• Small dried whole chile, or pinch crushed red pepper flakes
• 1 teaspoon kosher salt
• 1 large fresh basil sprig, or 1/4 teaspoon dried oregano, more to taste

Directions

1. Pour tomatoes into a large bowl and crush with your hands. Pour 1/2 cup water into can and slosh it around to get tomato juices. Reserve.
2. In a large skillet (do not use a deep pot) over medium heat, heat the oil. When it is hot, add garlic.
3. As soon as garlic is sizzling (do not let it brown), add the tomatoes, then the reserved tomato water. Add whole chile or red pepper flakes, oregano (if using) and salt. Stir.
4. Place basil sprig, including stem, on the surface (like a flower). Let it wilt, then submerge in sauce. Simmer sauce until thickened and oil on surface is a deep orange, about 15 to 20 minutes. (If using oregano, taste sauce after 10 minutes of simmering, adding more salt and oregano as needed.)
5. Discard basil and chile (if using).

Sauteed Cauliflower and Apples with Pecans - Serves 4

From RealSimple October 2013

Grade Level - 2, in Ducbee's Opinion
(1 - easiest, 5 - difficult)

Hands-on Time: 30 minutes

Ingredients

• 1/4 cup chopped pecans, toasted
• 2 tbsp. olive oil
• 1/2 cup water
• 1 small shallot, chopped (onion is ok)
• 1 small head cauliflower (~1.5 lbs), cut into florets (~ 5 c)
• 1 red apple (ie, Fuji, Braeburn, etc), thinly sliced
• 1 tsp fresh thyme leaves, or 1/2 tsp dried
• 2 tbsp. unsalted butter
• Kosher salt & pepper

Directions:

1. Heat oil in a large skillet over medium-high heat.  Add the shallot and cook, stirring frequently, until softened, 3-4 minutes
2. Add cauliflower and 1/4 tsp each salt and pepper and cook, tossing occasionally, until golden, 4-6 minutes.
3. Add the apple, thyme, and water.
4. Cover and cook until the cauliflower is tender, 8-10 minutes more.
5. Stir in the butter and sprinkle with the pecans.

Optional:
Step #3: Do not add the 1/2 cup of water.  Rather, after adding the apple and thyme to the dish, transfer it all to an oven-safe baking tray/dish and bake at 400F for 15 minutes.

Honey Mustard Green Beans with Pecans - Serves 4 to 6

From RealSimple June 2013

Grade Level - 2, in Ducbee's Opinion

(1 - easiest, 5 - difficult)

Hands-on: 15 min
Total time: 25 min

Ingredients
1.5 lb green beans, trimmed
1/4 c olive oil
1/2 c pecans or pecan pieces, toasted
2 tsp honey
1 tsp Dijon mustard
2 tbsp. red wine vinegar (optional)
Salt & pepper, to taste

Directions

1. Steam the green beans until tender (6-8 min, or 2-3 min if boiled).  Let cool.
2. Whisk together olive oil, honey, and mustard in large bowl.  Season with salt & pepper.
3. Toss beans with honey-mustard dressing and the toasted pecans.
4. Refrigerate up to 8 hours; just before serving, toss with red wine vinegar.