Cooking lab #1

Nutrition 180

Pre-lab: Kitchen basics

Knife skills

Dishwashing, composting, recycling, clean-up

This lab is pretty informal. You will have a chance to try a vegetable or two that you havent tried before, and find
out just how easy it is to make your own salad dressing.

Collect ingredients to make the dressing listed below for your lab group. Make the dressing, then refrigerate while
making the salad. (Salad dressing tastes better after the flavors have had a chance to blend). Ideally, make dressing a
few hours in advance.

Collect salad greens and any other vegetables you want to add to your salad. Experiment with something you
havent tried before. And try a new vegetable or two plain. EVERONE needs to practice chopping something,
using knife technique from video.
After you have washed your greens and dried in the salad spinner (or patted dry), add whatever other ingredients
you want and then toss the salad with dressing. Be careful when you add dressingyou wont need the whole
recipe, probably! Add a bit at a time and tossthen add more till it looks right to you.
There are some questions on the last page to answer and turn in on Monday (or today).

Salad dressing recipes:

For all of the recipes below, you have three options for combining ingredients. I just measure everything into a
measuring cup and stir up with a fork. Or you can put ingredients into a bowl and whisk together. Or combine
ingredients into a jar and shake. If you have any left over (I always make enough to last a while), you can store in a
jar in the refrigerator and shake thoroughly before pouring on your salad.

One difference in dressing that you make and what you buy at the store is that store salad dressings add an
emulsifier. As you know, oil and water dont mix--an emulsifier is a compound that reduces this incompatibility
between oil and water. A common emulsifier is lecithincheck out salad dressings at the store and you will find this
ingredient.

Italian Dressing
cup oil
3 tablespoons cider vinegar
1 large or 2 small cloves of garlic, crushed
tablespoons (1 teaspoons) snipped fresh basil and tablespoon snipped fresh oregano or 1 teaspoon dried
Italian seasoning, crushed
teaspoon sugar
teaspoon salt
1/8 teaspoon pepper

Honey Mustard
3 tablespoons country Dijon mustard
1 tablespoon honey
3 tablespoons orange juice
cup mayonnaise
1/3 cup canola oil

Balsamic Vinaigrette
3 tablespoons balsamic vinegar
1 small clove garlic, minced
4 teaspoons fresh thyme (optional)
4 teaspoons dark brown sugar
teaspoon salt
1/3 cup extra-virgin olive oil

Creamy Citrus Vinaigrette

 cup orange juice

2 tablespoons fresh lemon juice
1/4 teaspoon salt
1 clove garlic, minced
1/3 cup low-fat mayonnaise
1/3 cup canola oil

French dressing
cup oil
3 tablespoons vinegar
1 tablespoon ketchup
tablespoon lemon juice
1 tablespoon sugar
teaspoon salt
teaspoon paprika
teaspoon dry mustard
1 small clove garlic
1/2 teaspoon Worcestershire

Good on greens and fruit:

2 tablespoons balsamic vinegar
3 tablespoons extra virgin olive oil
3 tablespoons orange juice
Salt to taste
1 clove crushed garlic

Good on spinach and fruit salad:

2 tablespoons champagne vinegar or white wine vinegar
1 tablespoon minced shallots
1 teaspoon sugar
Salt and freshly ground black pepper, to taste
1 tablespoon olive oil

Good on all kinds of greens:

1/3 cup red wine vinegar
1/3 cup oil
1/3 cup sugar
1 minced garlic clove
Salt and pepper

Ranch-style dressing
cup nonfat sour cream
cup low-fat mayonnaise
cup buttermilk
teaspoon grated onion
1 clove garlic, minced
1/8 teaspoon dried oregano, crushed
1/8 teaspoon dried basil, crushed
1/8 teaspoon dried marjoram, crushed
teaspoon salt

Blend sour cream and mayonnaise in bowl. Stir in buttermilk until blended Stir in rest of ingredients.

Caesar Dressing
1/3 cup mayonnaise
3 cloves garlic (or more)
cup grated Parmesan cheese
teaspoon black pepper
1/8 teaspoon Worcestershire sauce
1/8 teaspoon Tabasco
cup low-fat or fat-free sour cream
1 teaspoon Dijon mustard

Put all ingredients in a blender or food processor and process until smooth. Keeps in refrigerator 4 days.

Week 2 Cooking lab

Simple, quick, healthy, and sustainable

Pre-lab: Measuring skills

Easy-easy-easy beans and pasta

2/3 pound whole wheat rigatoni or other pasta
2 onions, chopped
2 cloves garlic, minced
1 green pepper, chopped

2 teaspoons olive oil

1 or 2 16-oz cans tomato sauce
2 pound kidney beans, rinsed and drained (or cook from dry beans)
2 teaspoons soy sauce
1 teaspoon or more chili powder
1/2 teaspoon or more black pepper

Cook pasta according to package instructions. In medium-large skillet, saut onions, garlic and
green pepper in oil 4 5 minutes or until soft. (I always skip the oil and just saut in water). Stir
in tomato sauce, beans, soy sauce, chili powder, and pepper. Simmer on low heat several minutes
(dont bring to boil or will overcook). Drain pasta when done and stir into sauce.

Thai Peanut Chard Stir-fry

8 garlic cloves, minced

2 handfuls of shiitake mushrooms
2 leeks, chopped (include white and part of green)
1/2 cup pine nuts or chopped hazelnuts
6 tablespoons olive oil
16 rainbow Swiss chard leaves
1/2 cup snow pea pods
cup carrots, sliced
cup soy sauce
2 teaspoons Thai red curry paste

2 tablespoons peanut butter

6 sprigs parsley

Over medium-high heat, saut garlic, mushrooms, leek and pine nuts in olive oil until garlic
begins to crisp.

Add chard, pea pods, and carrots. Top with tamari and red curry paste. Saute, stirring
periodically, until veggies are hot but still firm. Remove from heat.

Stir in peanut butter. Garnish with parsley.

Coconut Vegetable Curry

Cooked rice (see directions on bag. Cook about 2 cups
2 tablespoons olive oil
2 cloves garlic
1 inch fresh ginger
2 tablespoons curry powder
pound carrots (3-4 medium)
1 small onion
2 tablespoons tomato paste
1 (15 oz.) can diced tomatoes
1 pound frozen broccoli and cauliflower pieces
1 (14 oz.) light coconut milk
teaspoon salt
teaspoon sugar
Handful fresh cilantro, chopped
Peel the ginger using either a vegetable peeler or by scraping with the side of a spoon. Grate
about one inch of the ginger on a small holed cheese grater. Mince the garlic. Saut the garlic and

ginger with olive oil in an extra large skillet or large pot over medium heat until softened (1-2
minutes). Add the curry powder and continue to saut for one minute more.
Meanwhile, peel and cut the carrots into rounds. Dice the onion. Add the carrots and onion to the
skillet and continue to saut until the onions are soft and transparent.
Add the tomato paste and diced tomatoes (with juices) to the pot. Stir until the tomato paste has
mixed in with the juices and created a thick sauce. Add the frozen broccoli and cauliflower
pieces and stir to combine. Let the pot simmer over medium heat until the broccoli and
cauliflower have heated through (5-10 minutes).
Turn the heat down to low and add the coconut milk. Stir until the coconut milk is thoroughly
mixed with the tomato sauce. Allow the curry to heat through over low heat (5 minutes). Stir the
salt and sugar into the sauce. Taste and add more salt if desired. Top with a handful of fresh,
chopped cilantro.
Notes
*Every curry powder blend is different, so start with a smaller amount and add more as needed. I
used 2 Tbsp total.
*Full fat coconut milk can be used in place of light coconut milk, but you may need to add some
water to thin the sauce. Full fat coconut milk has much less liquid than light coconut milk.

Beet and Apple Salad

Dressing:
4 tablespoons balsamic vinegar
4 tablespoons cider vinegar
1 teaspoon sugar
1 teaspoon salt
1/2 teaspoon freshly ground black pepper
1 and 1/3 cup vegetable oil

Whisk vinegars, sugar, salt and pepper. Gradually whisk in the oil. Cover and set aside at room
temperature.

6 large beets (about 2 pounds)

6 Granny Smith apples, peeled, cored, and chopped into 1/2 pieces
16 large red lettuce leaves
10 oz. Roquefort or blue cheese, crumbled
1 cup toasted, peeled, and coarsely chopped hazelnuts

Trim off beet greens, leaving about 1 of the stem attached. Scrub beets and wrap each in foil
and place on baking sheet. Bake at 400 until beets are tender when pierced with the tip of a
long, sharp knife, about 1 hours, depending on size. Cool completely without unwrapping
beets. Peel beets and cut into 3/4cubes. Places in a self-sealing plastic bag and refrigerate until
chilled, at least 2 hours. (This will be done ahead of time; beets will already be ready to go).

In a large bowl, toss the beets and apples with dressing. (Salad can be prepared up to 1 day ahead
and refrigerated). Place a lettuce leaf on each plate (for class, use a large platter for the whole
salad), and spoon the salad onto the lettuce. Top each salad with the cheese and walnuts. Serve
chilled.

Apple Crisp
Toss together:
6 cups peeled and sliced apples (about 6 medium sized apples, can use a mixture of one tart and
one sweet variety)

 cup brown sugar

teaspoon cinnamon
teaspoon nutmeg
Spread apples in lightly greased 13x9 baking dish or casserole.
Combine in small bowl:
1 cup brown sugar
teaspoon cinnamon
teaspoon nutmeg
1 cup flour
1 cup old-fashioned oats

Cut in: cup softened butter. Mix until it has a crumbled consistency.
Sprinkle topping over apples, making sure it drops down into and around the fruit.
Bake at 375 for about 30 minutes or until apples are tender and topping is golden. Good warm or
at room temperature.

Rhubarb Coffee Cake

1 1/3 cup white flour
2/3 cup whole wheat pastry flour
teaspoon allspice
teaspoon cloves
1 teaspoon cinnamon
1 cup sugar
1 teaspoon salt
1 teaspoon baking soda
2 eggs
cup canola oil
1/3 cup milk
2 cups rhubarb, cut in 1 pieces
Topping
Stir together flour, allspice, cloves, cinnamon, sugar, salt and baking soda. In a large bowl, beat
together the eggs, oil and milk; stir in the flour mixture, then fold in rhubarb. Pour batter into

greased 9x13 baking pan. Make topping as directed. Bake at 350 for 50 minutes. (Check oven
after 30 40 minutes)
Topping
cup brown sugar
cup flour
4 tablespoons butter
cup coconut
cup chopped nuts
In a small bowl, combine the brown sugar, flour, and butter (cut into small pieces). Mix together
with a pastry blender or 2 knives until pieces are about size of small peas, then mix in coconut
and nuts. Spoon evenly over the batter.
Cooking Lab #3
Nutrition 180
Pre-Lab: Budgeting/shopping/muffin demo
Notice that all of the muffins have a mixture of whole wheat and white flour. Try experimenting
with substituting whole wheat flour for part of the white flour in your recipes when you are
baking at home. Whole wheat pastry flour will give a nicer texture to baked goods than regular
whole wheat flour; thats what we are using today.
Cheesy Cauliflower Chowder
4 cups coarsely chopped cauliflower
2 cups chopped green pepper
1 cup chopped onion
2 teaspoons dried thyme (or 2 tablespoons fresh)
1/4 teaspoon ground red pepper
4 teaspoons chicken bouillon or vegetable bouillon powder dissolved in 7 cups hot water
6 cups milk
1 and 1/3 cups flour
4 cups shredded Jarlsberg, Swiss, or Cheddar cheese
In medium pan combine cauliflower, pepper, onion, thyme and red pepper; add bouillon. Heat to
boiling; reduce heat. Cover and simmer for 15 minutes or till vegetables are tender.

Whisk milk into flour until mixture is smooth; then slowly stir into soup. Cook and stir till
thickened and bubbly. Add cheese, stirring just till melted. Serve immediately. 16 - 24 servings.
(16 cups)
Lentil Vegetable Soup
2 large onions, chopped
4 small cloves garlic, minced or pressed
2 tablespoons olive oil
8 small carrots, sliced
4 stalks celery, sliced
1 teaspoon chili powder
8 heaping teaspoons chicken bouillon powder or vegetable bouillon powder in 5 cups hot water
2 cups lentils
2 15 oz. cans chopped tomatoes (or use 4 cups chopped fresh)
Cook onion and garlic in hot oil, stirring over medium-high heat until limp. Add carrots, celery,
and chili powder and cook 1 2 minutes longer, stirring often. You can use a bit more oil if
necessary to prevent sticking. Add broth and lentils. Cover the pan and simmer gently until
lentils are tender, about 35 minutes. Add tomatoes to hot soup. 8 - 12 servings. (24 cups)
Potato Leek Soup
1 2 tablespoons canola oil
4 cups sliced leeks (white parts, plus 1 of green parts)
2 cups chopped celery
8 cups chicken or vegetable broth (use 2 tablespoons + 2 teaspoons jarred broth dissolved in 8
cups water)
6 cups peeled, diced potatoes
2 cups chopped carrots
2 tablespoons fresh thyme
1 teaspoons salt
1/2 teaspoon black pepper
2 cups buttermilk
Heat oil in soup pot over medium heat. Add leeks and celery. Cook and stir 5 minutes, until
vegetables begin to soften.
Add broth, potatoes, carrots, thyme, salt, and pepper. Bring to a boil. Reduce heat to mediumlow, cover, and simmer 20 minutes.

Working in batches, transfer soup to a blender or food processor and puree until smooth. (Or you
can leave chunky if you prefer).Return to pot. Stir in buttermilk. Serve hot. 12 servings.

Whole Wheat Blueberry Muffins

1 cups whole wheat flour
teaspoon salt
cup sugar
2 teaspoon baking powder
2 eggs
cup melted butter
fat-free or low-fat sour cream
1 cups fresh or frozen blueberries

Combine flour, salt, sugar and baking powder. Beat eggs in medium bowl; add butter and sour
cream. Add flour mixture all at once, stirring only long enough to moisten dry mixture (batter
will be lumpy). Fold in blueberries. Fill muffin pans 2/3 full. Bake in preheated 400 15 25
minutes or until toothpick comes out clean. Remove from pans immediately.

Zucchini and Wheat Germ Muffins

1 cup white flour
1 cup whole wheat pastry flour
1 cup shredded zucchini
cup wheat germ
cup packed brown sugar
1 tablespoon baking powder
cup milk
cup oil
1 egg
In large bowl, mix well flour, zucchini, wheat germ, sugar, and baking powder; set aside. In
small bowl, beat egg; then add milk and oil. Pour liquid ingredients into flour mixture; stir just
long enough to blend (batter will be lumpy). Spoon into muffin pans sprayed with oil. Bake in
preheated 375 oven 20 25 minutes or until golden/toothpick comes out clean. Remove from
pans immediately.

Pumpkin Muffins
1 egg
cup oil
cup applesauce
1 cup cooked pumpkin
1 cup milk
1 cup sugar
1 cups flour
1 cup whole wheat pastry flour
4 teaspoons baking powder
1 teaspoon salt
teaspoon soda
1 teaspoon cinnamon
teaspoon cloves
teaspoon nutmeg
teaspoon ginger
Stir together flour, baking powder, salt, soda, and spices. In large mixing bowl, beat egg; beat in
oil, applesauce, pumpkin and milk. Add dry ingredients all at once; stir just till moistened (the
batter will be lumpy). Spoon into 12 muffin pans sprayed with oil. Bake in preheated 375 oven
15 20 minutes or till toothpick comes out clean.
Cooking Lab 4
Nutrition 180
Low-cost meals and snacks, budgeting/shopping
Black bean and vegetable wraps
3 tablespoons olive oil
4 large garlic cloves, minced
2 cup diced red bell pepper
2 cup diced yellow bell pepper
2 cup 1/2-inch pieces zucchini
2 cup 1/2-inch pieces peeled butternut squash
2 cup chopped red onion
4 teaspoons ground cumin
2 15-ounce cans black beans, drained
2 cup (packed) grated hot pepper Monterey Jack cheese
8 9- to 10-inch-diameter flour tortillas (burrito size)
cup chopped fresh cilantro

Heat olive oil in heavy large skillet over medium-high heat. Add garlic and stir 30 seconds. Add
bell peppers, zucchini, squash, and onion and saut until crisp-tender, about 8 minutes. Mix in
cumin and saut until vegetables are tender, about 2 minutes longer. Season with salt and pepper.
Place beans in large bowl; mash coarsely with fork. Mix in vegetables and cheese.
Place tortillas on work surface. Spoon 1/4 of filling down center of each. Sprinkle each with 1
tablespoon cilantro. Roll up tortillas, enclosing filling. Arrange wraps, seam side down, on
baking sheet. (Can be made 1 hour ahead. Let stand at room temperature.)
Preheat oven to 350F. Cover wraps with foil. Bake until filling is just heated through, about 10
minutes. Cut each wrap into 3 sections.
Kale Salad
1 bunch of curly kale, washed, and stems removed (fold kale leaves in half and cut off stems)
1/2 teaspoon of coarse salt
cup peeled apple, cut into bite-sized pieces
1/3 cup dried currants
cup diced red onion
1/3 cup sunflower seeds
Dressing: cup olive oil whisked together with 2 tablespoons cider vinegar
1/3 cup crumbled Gorgonzola cheese or feta cheese
Massage kale with salt for 2 minutes. Very important step!! As you are doing this, you can tear
kale into smaller pieces. Add to salad: apples, currants, onion, and sunflower seeds. Toss with
dressing. Usually you should put on dressing right before serving. But with this salad, it tastes
better if dressing is put on an hour or so before. Add cheese.
Vegetable QuicheHold the Crust
1 Tbsp. butter
1 large onion, sliced into half moons
3 4 cups chopped vegetables (Swiss chard and leeks)
8 eggs
1 cup milk
1 cup Cheddar or other cheese, grated
1 tsp. salt
tsp. black pepper
Preheat oven to 400 F. Melt the butter in a skillet over medium heat. Add onion slices and
sprinkle with a bit of salt and pepper. Cook the onions until they are golden brown and starting
to caramelize. If pan is oven-proof, simply remove it from the heat and spread the onions evenly
across the bottom. Otherwise, grease a pie plate and scoop the onions into it, creating an even
layer on the bottom. The onions add a crust-like texture and bit of crunch.
(If choosing broccoli, cauliflower or winter squash, steam or cook them before adding to the
quiche to ensure they will get fully cooked. For tomatoes, zucchini, spinach or any other quick-

cooking vegetable, just use the fresh version). Spread the vegetables evenly over top of the
onions. The dish or pan should look fairly full.
In a bowl, use a fork to lightly beat the eggs with the milk, cheese, salt, and pepper, just enough
to break up the yolks and whites. Pour the egg mixture over the vegetables and the onions. Bake
quiche in a 400 F. oven for 1 hour or until the surface is lightly browned and its fully cooked.
Let the quiche cool for about 20 minutes, then slice into wedges and serve.
Marinated green bean salad
1 lbs. fresh green beans, ends snipped off, but otherwise left whole
1 cups thinly sliced or chopped red onion
2 cups grated sharp cheddar or Colby cheese

Marinade
cup olive oil
cup red wine vinegar
teaspoons salt
Fresh black pepper, to taste
2 medium cloves garlic, minced or pressed
Prepare the marinade. Let it sit while you prepare the green beans.
Steam the green beans until tender. Add them, still hot, to the marinade. Cool.
When its cool, add the onions. Cover and refrigerate until just before serving. Toss in the
grated cheese as you bring it to the table.
Energy Bars
cup roasted unsalted peanuts
cup roasted unsalted sunflower seeds or other chopped nuts
1 cup raisins, dried cranberries, or other chopped dried fruit (such as dried banana chips)
1 cup dried chopped cherries
2 cups rolled or instant oats
2 cups toasted crispy rice cereal (Rice Krispies)
cup creamy or crunchy natural peanut butter
cup packed brown sugar
cup light corn syrup
1 teaspoon vanilla extract

Coat a 9x13-inch baking pan with cooking spray. Combine peanuts, sunflower seeds, raisins,
cherries, oats, and rice cereal in a large bowl. In a second microwave-safe bowl, combine peanut
butter, brown sugar, and corn syrup; microwave on high until bubbling, 1 to 2 minutes. Add
vanilla and stir until well blended. Pour the peanut butter mixture over the dry ingredients and
stir until coated. Transfer the mixture to the prepared baking pan. Coat your finger with cooking
spray and then press down firmly. Let stand for about 1 hour to harden. Cut into 24 - 26 bars.

Lower-fat oat scones

2/3 cup butter, melted
2/3 cup milk
2 eggs
3 cups flour
2 cups quick-cooking oats (NOT instant oatmeal), uncooked
1/2 cup sugar
2 tablespoons baking powder
2 teaspoons cream of tartar
1 teaspoon salt
1 cup raisins or currants (or other dried fruit)
Combine flour, oats, sugar, baking powder, cream of tartar, and salt in a bowl and stir to combine
thoroughly. Stir together butter, milk and egg; pour into bowl of combined dry ingredients (the
flour, etc) and mix just until ingredients are moistened. Stir in raisins.
Divide dough in half. Shape each half of dough to form a ball; pat each out on lightly floured
surface to form an 8-inch circle. Cut each circle into 12 wedges; bake on greased cookie sheet in
preheated 425 oven 12 15 minutes until light golden brown. Serve warm
Cooking Lab 4
Nutrition 180
Muffins/soup/table etiquette
This lab is a repeat of Week 3, with groups that were making soup and muffins switching.

Chicken Avocado Tortilla Soup

1/3 cup chopped onion
3 cloves garlic, peeled and chopped

1 tablespoon olive oil

teaspoon ground cumin
teaspoon dried oregano
teaspoon chili powder
teaspoon black pepper
8 cups chicken broth (8 teaspoons bouillon base in 8 cups boiling water)
1 can (14 ounces) diced tomatoes
1 can (4 ounces) diced green chilies
10 corn tortillas (6 inches wide)
1 pounds boned skinned chicken breast
1 firm ripe avocado (1/2 pound)
2 tablespoons fresh chopped cilantro
cup shredded sharp cheddar cheese

In a 5-6 quart pan over medium heat saut onion garlic, cumin, oregano, chili powder and pepper
in olive oil until spices are fragrant, about one minute. Add broth, tomatoes (including juice) and
green chilies. Cover and bring to a boil over high heat.
Meanwhile stack tortillas and cut into 1/8 inch wide strips. Add to boiling broth. Reduce heat,
cover, and simmer for 15 minutes, stirring occasionally. Cut chicken into inch pieces. Peel
the avocado, pit, and thinly slice.

Add chicken to broth and return to a boil over high heat. Reduce heat, cover and simmer until
chicken is white in center (cut to test), about 5 minutes. Stir in cilantro and salt to taste. Ladle
into soup bowls and garnish with avocado and cheese to taste. Makes 12 cups.

Cream of Broccoli Soup

3 cups vegetable broth (3 teaspoons of bouillon base in 3 cups boiling water)
1 cup chopped onion
4 cups broccoli, chopped (as finely as desired)
4 teaspoons fresh thyme, minced
1 small bay leaf
4 tablespoons butter
4 tablespoons flour
1 teaspoon salt
1/4 teaspoon white pepper
2 cup milk
In saucepan, combine broth, onion, broccoli, thyme, and bay leaf. Bring to boil; reduce heat;
cover and simmer 10 minutes. Remove bay leaf. In another saucepan, melt butter, whisk in flour,
salt, and pepper until thoroughly blended. Add milk; cook and stir until thick and bubbly. Stir in
broccoli mixture. Cook until heated through. Makes 10 cups

Tuscan Soup
2 tablespoons olive oil
1 small onion, diced
1 small carrot, diced
2 cloves garlic, minced
1 small red potato, diced
2 teaspoons vegetable bouillon dissolved in 2 cups water
teaspoon dried marjoram
1/8 teaspoon black pepper
1 cup water
1 15-oz can white kidney bean or great Northern beans
2/3 cup tubetti or any small pasta
small head escarole (or romaine), thinly sliced

In 4-qt saucepan over medium-high heat, saut in olive oil the onion, carrot, garlic and potato
until light brown (about 5 minutes), stirring frequently.

Add bouillon, marjoram, pepper and water. Over high heat, heat to boiling. Reduce heat to low,
cover and simmer 10 minutes or until vegetables are tender.

Stir in beans with their liquid and the pasta. Over high heat, heat to boiling. Reduce heat to low;
cover and simmer 15 minutes or until pasta is tender, stirring occasionally. Stir in escarole; heat
through. Makes 8 cups.

Bran Muffins
3/4 cup flour
cup whole wheat pastry flour
- cup sugar
1 tablespoon baking powder
teaspoon salt
2 cups bran cereal
1 cups milk
1 egg
cup oil

Stir together flour, sugar, baking powder, and salt. Set aside.
In large mixing bowl, combine bran cereal and milk. Let stand about 2 minutes, then add egg and
oil. Beat well. Add flour mixture, stirring only until combined. Portion batter evenly into 12
muffin cups coated with cooking spray. Bake in preheated 400 oven about 20 minutes or till
toothpick comes out clean. Remove from pans immediately.
Oatmeal Muffins
1 egg
1 cup buttermilk
cup packed brown sugar
1/4 cup oil
1 cup quick-cooking oatmeal
1/2 cup white flour
1/2 cup whole wheat pastry flour
1 teaspoon baking powder

1 teaspoon salt
1 teaspoon soda

Spray bottoms of 12 muffin cups with oil.

Beat egg; stir in buttermilk, brown sugar and oil. Mix in remaining ingredients just until flour is
moistened. Batter should be lumpy.
Fill muffin cups 2/3 full. Bake in 400 preheated oven 20 25 minutes or till toothpick comes
out clean. Immediately remove from pan.

Applesauce-rhubarb Muffins
1 cup flour
cup whole wheat pastry flour
1 teaspoon baking powder
1 teaspoon cinnamon
teaspoon baking soda
teaspoon salt
1 egg
2/3 cup packed brown sugar
2/3 cup applesauce
cup oil
cup chopped rhubarb (1/2-inch cubes)

Use large 6-cup muffin pan. In large mixing bowl stir together flours, baking powder,
cinnamon, baking soda, and salt. In medium mixing bowl beat eggs; stir in brown sugar,
applesauce and oil. Add egg mixture all at once to flour mixture; stir just till moistened (the
batter should be lumpy). Fold in rhubarb. Spoon into large muffin cup pans that have been
coated with cooking spray. Bake in preheated 350 oven 30 - 35 minutes or till tops are golden.
Remove from pans. Makes 5 6 large muffins. (If you dont use all 6 muffin pans, fill unused
muffin cup full of water).
Cooking 6, Legumes and Vegetarian

Legumes are great meat alternatives. You will see why when you compare nutrient content. Only
one problem with beansthey contain oligosaccharides, an indigestible carbohydrate. Well, we
cant digest itbut our intestinal bacteria can, which produces gas. Can deal with this several
waysrinse canned beans, which gets rid of some of the oligosaccharides; when soaking dry
beanspour off soaking water and cook in fresh water; and also just eat beans more often to get
your intestinal bacteria used to them.

Black Bean Burgers

1 cup onion, diced
2 cans black beans, drained
6 tablespoons flour
4 slices bread, crumbled
4 cloves garlic
2 teaspoons onion powder
1 teaspoon salt
Pepper to taste/oregano and garlic to taste
Olive oil for frying

Saut onions until soft, 3-5 minutes.

In a large bowl, mash beans until almost smooth. Add onions and remaining ingredients. Add
flour a few tablespoons at a time, combining well after each addition.
Form mixture into 6 patties, about 1/2-inch thick. Cook in olive oil about 5 minutes per side,
until heated through. Garnish as you would like. Serve on whole wheat hamburger bunscut in
quarters.

Curried lentils and vegetables

2 teaspoons curry powder
4 cloves garlic, minced
2 teaspoons grated peeled fresh ginger (tip: peel fresh ginger with a spoon)
4+ cups veggies (bell peppers, cauliflower, onions, carrots, mushrooms, and/or peas)
2 large ripe tomatoes

1 cup cooked lentils

1 tablespoon canola oil
1/4 teaspoon salt
1 cup rice or quinoa + water. Start cooking right away. See Laura/Nancy for help.

Cook the lentils firstwill take about hour. Put in pot with about 1 cup of watercook till
soft, then drain off liquid. Cook rice (in a separate pot) at the same time, following directions on
bag. Saut onion, garlic, ginger, and curry powder in the oil in wok or saucepan. When onion is
softened, add cauliflower and carrots and cook till almost tender. Add other vegetables and cook
till tender-crunchy. Stir in tomato, lentils, and salt and heat through. Serve with cooked rice or
quinoa.

Savory Vegetables and Tofu

About 1 pound medium-firm tofu
teaspoon salt
Place tofu in a colander and let drain for a few minutes. Cut tofu in domino-shaped pieces, and
place between paper towels; gently press our excess water. Sprinkle with salt and set aside.
Cooking Sauce:
cup vegetable stock
2 tablespoons soy sauce
1 tablespoon dry sherry (we arent using this!)
1 teaspoon sugar
2 teaspoons cornstarch
teaspoon sesame oil
Combine in a small bowl, and set aside.

 pound broccoli or green beans

pound carrots
4 cups water
1 teaspoon each salt and sugar
2 quarter-size pieces of fresh ginger, crushed
1 tablespoon each canola oil (and dry sherrynot using today)
Prepare vegetables: cut off flowerets and peel stems, slicing thinly. Cut green beans in 2 pieces.
Cut carrots in 1/4 slices. Heat water in a 3-qt pan, adding salt, sugar, ginger, oil and sherry.
pound mushrooms, quartered
2 tablespoons oil
1 tablespoon dry sherry (not using)
teaspoon sugar

Heat 1 tablespoon oil in large frying pan over high heat. Add mushrooms and cook, stirring, until
golden. Add sherry and sugar and cook until liquid evaporates; remove mushrooms and set aside.
Reduce heat to medium and add the remaining tablespoon of oil. Add tofu and cook until flecked
with brown (about 3 minutes on each side). Return mushrooms to pan. Stir cooking sauce; pour
into pan, and cook, stirring gently, until sauce bubbles and thickens. Keep hot.
Meanwhile, bring seasoned water to a boil. Drop in vegetables. Cook until tender-crisp (about 4
minutes); drain, then discard ginger. To serve, arrange vegetables around edges of a serving
platter. Pour tofu mixture into center.

Taco Salad
3 tablespoons olive oil
8 flour tortillas (8), pricked all over with a fork
Salt
4 - 6 romaine hearts, halved lengthwise, cored, and coarsely chopped (16 cups)
2 cups grape or cherry tomatoes, halved and lightly salted
2 yellow bell pepper, stemmed, cored, and cut in short, thin strips

8 green onions, thinly sliced

4 cans black beans, drained
2 cup grated pepper Jack cheese (about 8 ounces)
Salsa, sour cream, and black olives
Creamy salad dressingstir together 1 cup low-fat sour cream and 1 cup salsa

But oven rack in middle position and preheat oven to 350. Lightly brush both sides of the
tortillas with oil; then sprinkle them with salt. Arrange directly on the oven rack and bake,
turning once, until crisp and golden brown, about 5 minutes on the first and 3 minutes on the
second side (use the tip of a knife to deflate any air pockets that balloon during baking); set
aside.

Combine lettuce, tomatoes, pepper, scallion, black beans, and cheese in a large bowl. Add half
the dressing to the salad and toss to coat. Cut each tortilla in pieces and put on top of salad.

Black bean brownies

1 cups drained black beans
6 tablespoons melted butter
4 large eggs
2 teaspoons vanilla
2 cups sugar
cup Dutch-process cocoa powder
1/2 cup flour
teaspoon baking powder

Spray 2 8x8 square baking pans with nonstick cooking spray.

In a small bowl, combine cocoa powder, baking soda, and flour, set aside.
Place beans and butter in food processor and puree until beans are completely smooth (like a
thick paste). Scrape into a large mixing bowl. With a spoon, beat in eggs, vanilla and sugar until
well-mixed. Add cocoa mixture mixture and stir just until mixed in. Spread evenly in prepared
pans and bake in preheated 325 13 15 minutes until the center just spring back when touched.
(Do not overbake).

Strawberry Mousse with Strawberry Sauce

1 14 oz. container firm tofu, drained
1/2 cup sugar
2 16 ounce containers fresh strawberries, chopped or 2 1 pound bags frozen berries
Juice of half a lemon (about 1 tablespoon)
Mousse:
1. Combine tofu, sugar, strawberries, and lemon juice in a food processor and blend until
smooth. Pour into bowl and chill before serving.
Strawberry Sauce
1. Combine 12 oz frozen strawberries and 2 tablespoons sugar in medium saucepan and heat
over medium heat. Allow strawberries to boil and reduce for about 10 minutes, stirring
occasionally.
2. Remove from heat and strain through a colander. Allow strawberries to drip liquid, then
gently push them with a rubber spatula into bottom of colander to release more syrup.
Refrigerate until use.
Whipped cream
Pour 16 oz carton of whipping cream into a bowl. Start beating on low speed till it
thickens slightly, then increase speed. Whip until the cream has soft peaksyou can consult
Laura or Nancy about this if you arent sure. Add cup sugar and 1 teaspoon vanilla and beat in.
Week 7 Cooking
Local meat and dairy
Meat is not as sustainable to produce as plant foods. However, local grass-fed is a better choice.
Our meat used today is local and grass-fed.
Butternut Squash Macaroni and Cheese

2 medium butternut squash or 4 small acorn squash (or frozen, which we are using)
2 pounds penne rigate (or elbow macaroni)
1 teaspoon dry mustard
6 cloves garlic, minced
1/2 teaspoon cayenne pepper
1/2 teaspoon dry nutmeg
1/2 teaspoon black pepper
cup flour
4 cups grated sharp Cheddar cheese
2 cup grated Gruyere cheese
3 cups milk
4 tablespoons butter (1/2 stick)
2 cups bread crumbs
Parmesan cheese
Cut squash in half and roast on a baking sheet at 400 until soft, 45 minutes 1 hour. (Unless
using frozen squash). Remove from oven and set aside until cook enough to handle.
Bring large pot of water to boil.
Cook pasta until al dente, about 8 10 minutes. Drain and return to the cooking pot; toss with a
little olive oil to keep pasta from clumping together.
Meanwhile, remove seeds and stringy pulp from centers of squash halves and compost.
(Obviously you dont need to do this if you are using frozen squash). Scoop out the squash and
mash in a large bowl until pureed. Add seasonings and flour to the squash and mix well. Add
cheeses and milk and mix well.
Add the pasta and toss until the pasta is evenly coated with the squash mixture.
Spray 2 13 x 9 pans with cooking spray. Spread pasta mixture evenly in the pan.
Melt butter and toss with the breadcrumbs. Sprinkle the breadcrumbs evenly on top of pasta; then
grate a thin layer of fresh Parmesan on top.
Bake at 375 until bubbly and browned on top, about 30 minutes. Let cool slightly before
serving.

Beef and Broccoli

6 tablespoons cornstarch (Links to an external site.), divided
1 cup water (Links to an external site.), plus 1/2 cup water (Links to an external site.), divided
1 teaspoon garlic powder (Links to an external site.)
2 lb boneless round steak (Links to an external site.) or 2 lb charcoal chuck steak, cut into thin 3inch strips
cup tablespoons vegetable oil, divided
8 cups broccoli florets (Links to an external site.)
2 small onion (Links to an external site.)s, cut into wedges
2/3 cup reduced sodium soy sauce (Links to an external site.)
4 tablespoons brown sugar (Links to an external site.)

2 teaspoons ground ginger (Links to an external site.)

Hot cooked rice (Links to an external site.)get started on this first. Use about 1.5 cups raw rice.
Follow directions on bag to cook.
In a bowl, combine 2 tablespoons cornstarch, 2 tablespoons water and garlic powder until
smooth. Add beef and toss.
In a large skillet or wok over medium high heat, stir-fry beef in 1 tablespoon oil until beef
reaches desired doneness; remove and keep warm. Stir-fry broccoli and onion in remaining oil
for 4-5 minutes. Return beef to pan.
Combine soy sauce, brown sugar, ginger and remaining cornstarch and water until smooth; add
to the pan. Cook and stir for 2 minutes. Serve over rice.
Fruit and Cabbage Slaw
4 oranges, cut in bite-size pieces
4 red apples
2 cup red grapes, halved
8 cups shredded cabbage
1/2 cup dried cranberries (craisins)
2/3 cup chopped pecans (toss in just before serving)
Dressing:
1 cup low-fat mayonnaise
1/2 cup skim milk
2 tablespoons lemon juice
2 tablespoons sugar
1 teaspoon salt
Combine salad ingredients; toss. Mix dressing ingredients; pour over salad just before serving.
Skillet chicken with onions, peas, and mushroomsmake 2 recipes (each recipe in separate
electric skillet since too much for one skillet)
3 tablespoons canola oil
1 medium onion, chopped
3 cloves garlic, minced
1 teaspoon salt
12 ounces sliced mushrooms
6 skin-on, bone-in chicken thighs
1 cups broth (chicken or vegetable)
1 cups fresh or frozen peas
4 5 teaspoons chopped fresh oregano

Heat 2 tablespoons of the oil in large nonstick skillet over medium heat. (We are using the
electric skillets). Add onions and garlic, seasoning them with some of the salt. Cook, stirring
occasionally, until onions soften, about 6 minutes. Stir in mushrooms with rest of the salt; turn
heat up to medium-high. Cook until mushrooms are browned and no liquid remains, about 5
minutes.
Transfer onions and mushrooms to a bowl. Add another tablespoon of oil to the skillet if needed.
Season chicken with salt and pepper; place in skillet skin-side down. Cook, turning once, until
browned on both sides, about 12 minutes total.
Pour in the broth; turn heat to low. Simmer until chicken is cooked through, about 15 minutes.
Return onions and mushrooms to the skillet, add the peas and oregano. Stir to coat the vegetables
with the pan juices. Cook until heated through. Cut chicken thighs in half before serving so
everyone can have of a chicken thigh.
Chocolate Pudding

2 cup white sugar (Links to an external site.)

cup unsweetened cocoa powder

1 cup cornstarch

1/2 teaspoon salt (Links to an external site.)

11 cups milk

1 stick butter (1 stick) butter

4 teaspoons vanilla (Links to an external site.) extract

In a saucepan, stir together sugar, cocoa, cornstarch and salt. Place over medium heat, and stir in
milk. Bring to a boil, and cook, stirring constantly, until mixture thickens enough to coat the back
of a metal spoon. Remove from heat, and stir in margarine and vanilla. Let cool briefly, and serve
warm, or chill in refrigerator until serving.
Serve with whipped cream. To whip cream, pour into chilled bowl, and start whipping on low
heat. As cream thickens, turn up speed to medium, then high. When it thickens, add in about 2
tablespoons of sugar. Whip until soft peaks formcheck with Laura or Nancy if you have
questions. Do not overbeat!
Smoothies
1 cup berries
1 cup fruit juice
1 cup chopped greens (spinach, Swiss chard, or kale)
1 cup plain yogurt

1 tablespoon honey
6-8 ice cubes
Combine all ingredients in blender and puree until smooth. Make a few batchesuntil you run
out of berries. Should be served immediately, but not possible today. So put first few batches in
freezer and then thaw a bit before serving.
Cooking Lab #8
Nutrition 180
Eggs are one food that you can easily find locally--a great sustainable source of protein. And
how you buy eggs is a great thing to changeif in the store, look for cage-free, organic eggs.
Better yet, buy from someone locally who raises their own chicken. Laura will be talking about
benefits of eggs; take notes to help with lab questions.
Omelettes
2 3 eggs. (Use 3 eggs, and make 6 omelettes. Cut each in quarters to serve)
Salt and freshly ground black pepper to taste
Dried thyme or mixed herbs (optional)we have fresh oregano, and lots of dry herbs
A splash of milk or water
1 teaspoon of oil, cooking spray, or pat of butter
Ingredients to fill your omeletwe have some onion, kale, and feta and cheddar cheese
First cook filling ingredientssaut onion with garlic if you like, then add in kale or other
vegetables. Grate the cheese.
Combine eggs in a small bowl. Add the salt, pepper, and herbs. Add milk if you want a fluffier
omelet. Whip using a fork or whiskthe longer you whip, the fluffier the omelet.
When we are about 15 - 20 minutes away from time to eat, heat a nonstick pan over medium
heat. Add oil, cooking spray, or butter. Add the egg mixture. Tilt the pan round so that the egg
runs to the open areas of the pan to form a consistent layer. Let the egg cook through briefly and
then carefully use a spatula to pull up one side and let the remaining uncooked egg go under the
omelet to the pans surface. Once the egg layer thickens, lower the heat and add the other
ingredients. (You will be making a few omelettes, so can fill them with different things. Then put
any extra toppings in separate bowls so people can add extra to their omelettes if they like).
Heat the omelet just until the egg is cooked through, but not too browned on the bottom. Using
the spatula, carefully tuck around the edges to ensure that the omelet will slide freely from the
pan.

Fold your omelet in one of two ways. Carefully fold it in the pan using your spatula, and then
slide the finished omelet onto the plate. Or put a serving plate on the counter and carefully tilt the
omelet toward it. Once the edge of the omelet hits the plate, use the spatula to guide the other
edge over in a fold. Keep omelettes warm (put in warm oven) till its time to eat.

Kale and Cheese Souffl

6 tablespoons butter
6 tablespoons unbleached white flour
1 teaspoon salt
1 teaspoon dry tarragon
teaspoon nutmeg
2 cups milk
2 cups (about 4 oz) shredded Swiss Cheese
12 eggs, separated
1 cup cooked, squeezed, and chopped kale or Swiss chard
Melt butter in a large pan over medium heat; stir in flour, salt, tarragon, and nutmeg and cook
until bubbly. Stirring with a whisk, pour in milk slowly; cook, stirring, until mixture boils and
thickens. Add cheese and stir until melted. Remove from heat and stir in egg yolks, one at a time;
mix until well blended. Stir in kale; set aside.
Beat egg whites until soft, moist peaks form. Fold half of the beaten whites into cheese mixture;
then fold in the remaining whites. Pour into 2 well-buttered 2-qt souffl dishes.
Bake in preheated 375 oven 30 35 minutes or until souffl is golden and feels firm when
lightly tapped. Serve immediately.
Radish and Mango Salad
2 limes, zested and juiced
cup white wine vinegar
cup honey
cup olive oil
Sea salt and pepper, to taste
4 mangoes, peeled and sliced
32 radishes, thinly sliced
4 English cucumbers, thinly sliced
16 ounces arugula or baby spinach
1 cup fresh mint leaves

In small bowl, whisk together lime zest and juice, vinegar and honey. Slowly drizzle in oil while
whisking, to create an emulsified vinaigrette. Season to taste with salt and pepper.
In a large bowl, combine mango, radishes, cucumber, spinach and mint. Drizzle with dressing
and toss gently to coat right before serving. (You can keep salad and dressing in refrigerator till
ready to toss and serve).

Radish Sandwiches with Herbed Avocado Spread

2 avocados
16 ounces goat cheese
4 teaspoons lemon juice
1 heaping tablespoon chopped fresh chives
1 heaping tablespoon chopped fresh parsley
Salt and pepper, to taste
Sliced bread, toasted if desired (We arent toasting).
16 24 radishes, thinly sliced
1 red onion, thinly sliced
In a small bowl, blend together avocado, cheese, and lemon juice. Fold in chives and parsley,
season to taste with salt and pepper. Spread avocado spread on bread slices. Top with radishes
and red onion. Cut in half diagonally. Serve immediately.

Apple Oven Cakemake 2 recipes of this!

1 large apple, peeled, cored, and sliced
3 eggs, room temperature
cup whole milk
cup white flour
teaspoon vanilla extract
2 tablespoon butter
cup dark brown sugar
teaspoon cinnamon
Lemon juice
Powdered sugar
In a medium bowl, whisk together eggs, milk, flour, and vanilla until smooth. Melt butter in 10
cast iron or other ovenproof skillet over medium heat. Spread apples in pan and cook 4 minutes.

Turn apples and continue cooking 3 minutes. Sprinkle brown and cinnamon over apples and
cook another minute or until sugar begins to melt. Remove pan from heat; stir apples lightly to
coat with sugar, and then top with batter. Bake in preheated 450 oven on center rack 15 minutes
or until mixture puffs up and turns golden brown around edges. Remove from oven and cut into
wedges. Sprinkle with lemon juice and serve with a sprinkling of powdered sugar. 4 servings.

Rhubarb Bars
Line an 8 square pan with parchment paper or foil.
In large bowl, stir together:
1 1/2 cups quick-cooking rolled oats
1 cup flour
3/4 cup packed brown sugar
Cut in until mixture resembles coarse crumbs:
3/4 cup butter (1 sticks)
Set aside 1 cup of oats mixture. Press remaining into bottom of pan. Bake in preheated 350 oven
10 15 minutes, till barely browned.
In medium bowl, stir together:
1/4 cup white sugar
2 tablespoons flour
1/2 teaspoon ground ginger
Add: 2 cups fresh or frozen sliced rhubarb (about 1/2 chunks) and toss together
Spread on hot crust. Sprinkle reserved oat mixture on top; press lightly. Bake 30 minutes, until
top is golden brown. Cool on rack. Drizzle with icing (3/4 cups powdered sugar, 1/4 tsp ground
ginger, few teaspoons milk). Store in refrigerator
Cooking lab 9, Fish
Fish is a healthy choice, but a lot of what is sold isnt fished sustainably. You will learn all about
this issue in class. Fish also has health benefits in the form of the omega 3 fatty acids DHA and
EPA (really, fish is the only source of these). Plus fish is generally low in saturated fat.
Pasta with Clams
3 tablespoons extra-virgin olive oil, divided
1 medium yellow onion, finely diced

2 3 flat-leaf parsley sprigs

3 pounds littleneck clams, scrubbed well
About 1 cup vegetable broth or water, divided (recipe actually calls for wine)
Sea salt
2 3 teaspoons red chili flakes
2 garlic cloves, finely chopped
1 pounds orecchiette pasta
2 pounds Manila clams, scrubbed well
2 tablespoons lemon juice
2 tablespoons butter
2 tablespoons shredded Parmesan cheese
1) Bring a large pot of water to a boil.
2) Heat a large (not nonstick) frying pan over medium heat and add 2 tablespoons olive oil. Add
2 tablespoons of the onion and the parsley sprigs. Add as many littlenecks as will fit in one layer,
then pour in cup wine. Turn heat to high, cover pan, and let clams steam until they open, 2 3
minutes; transfer to a bowl as they open. Add remaining littlenecks to pan and cook the same
way.
3) Strain cooking liquid through a fine mesh strainer of cheesecloth, set aside. When clams are
cool, remove from shells and roughly chop. Set aside in small bowl with just enough cooking
liquid to cover.
4) Meanwhile, turn on another frying pan to medium heat. Add 1 tablespoon olive oil, remaining
onions, and pinch of salt Cook until tender, stirring occasionally, about 20 minutes, Its ok if
onion picks up color, but dont let it burn; add a bit of water if you need to. Add chile and garlic;
cook 1 minute.
5) Boil orecchietee in boiling water until tender, about 15 minutes.
6) Meanwhile, add Manilas to onion and turn up heat to high. Add some of the clam cooking
liquid or broth or water and cover pan. As soon as clams open, add littlenecks. Let liquid reduce
2 3 minutes and add lemon juice.
7) Drain paste and stir into clams. Taste and adjust for salt, spiciness, and acid. Pasta should be
quite juicyin not, add more clam cooking liquid or past water. Toss in butter and cheese to coat
pasta.

Fish Tacos
1 teaspoon black pepper
1 teaspoon chili powder
1 teaspoon oregano
1 teaspoon ground cumin
1 teaspoon paprika

1 teaspoon chopped garlic

2 tablespoons orange juice
2 teaspoons lemon juice
2 teaspoons olive oil
teaspoon salt
1 pound flounder or other white fish fillets
8 corn tortillas
Avocado slices (optional)
Lime wedges
Mango salsa (recipe follows)
Combine first 10 ingredients in a small bowl. Blend well. Place flounder in a baking dish and rub
with all the marinade. Cover and place in frig for at least 4 hours or up to 1 day (we arent doing
this, obviously). Place in oven and cook 10 15 minutes, until opaque. Serve on warmed tortillas
with salsa, avocado, and limes. Cut in thirds to serve
Mango Salsa
1 ripe mango, peeled, pitted, and diced (about 1 cups)
medium red onion, finely chopped
1 jalapeo chile, minced (including seeds makes for hotter taste if you want that)
1 small cucumber, peeled and diced (about 1 cup)
3 tablespoons fresh cilantro leaves, chopped
3 tablespoons fresh lime juice
Salt and pepper to taste
Combine all of the ingredients in a bowl.

Crispy Fish Sandwich with Pineapple Slaw

cup mayonnaise
cup nonfat plain yogurt
4 teaspoons rice vinegar
teaspoon crushed red pepper
2 8-ounce cans pineapple chunks, drained, and coarsely chopped
4 cups shredded cabbage
2 shredded carrots
cup cornmeal
3 pounds haddock or cod, skinned and cut into 12 - 13 portions (enough for everyone in class to

have 1/2 piece)

1 teaspoon Cajun seasoning
teaspoon salt
8 teaspoons Canola oil, divided
24 - 26 slices whole wheat Country bread, toasted (We need enough for everyone in class to have
a sandwich)
1) Whisk mayonnaise, yogurt, vinegar and red pepper to taste in a large bowl. Add pineapple,
cabbage, and carrots and stir to combine.
2) Place cornmeal in a shallow dish. Sprinkle both sides of fish with Cajun seasoning and salt.
Dredge the fish in the cornmeal. Heat 2 teaspoons of the oil in a large nonstick skillet (use one of
the electric skillets) over medium-high heat. Add a quarter of the fish and cook until golden,
about 2 minutes per side. Transfer to a plate and repeat with the remaining oil and the fish,
adjusting heat as needed to prevent burning.
3) About 10 minutes before time to serve, top half of toasted bread with fish and slaw, top with
rest of bread to make sandwiches. Cut sandwiches in half.
Nicoise Salad
Leafy greens, preferably lettuce
New potatoes, steamed
Green beans, steamed
Eggs, hard-boiled and peeled
Olives, black or kalamata
Tuna, water-packed, drained
Anchovy filets, drained and cut in half
Optional: tomatoes
Dressing: recipe on next page
Assemble greens, potatoes, beans, eggs, olives, tuna and anchovies on individual plates.

To cook eggs, put in pan and cover with water. Bring to boil, watching carefully. As soon as
water comes to a boil, turn down to the lowest possible temperature, cover pan, and let cook 20
minutes. When done, immediately put them in a bowl of very cold water. When somewhat
cooled, peel and cut in quarters for the salad.
Dressing:
4 Tablespoons olive oil

4 Tablespoons red wine vinegar

1 teaspoon basil
1 teaspoon oregano
1 clove garlic, minced or pressed
1/2 teaspoon salt
1/4 teaspoon pepper

Serve salad with dressing to drizzle on top

Lemon Rhubarb Bars

Crust:
2 cups flour
cup sugar
1 cup butter
Filling:
4 eggs
2 cups sugar
6 Tb flour
1 cup coconut
6 Tb lemon juice
2 tsp vanilla
2 cups finely diced rhubarb
Crust: mix together the flour, sugar and butter until crumbly. Press mixture into a 9x12 baking
pan and bake at 350 20 -25 minutes or until light brown on the edges.
Filling: beat together eggs, sugar and flour. Add coconut, lemon juice, vanilla, and rhubarb and
mix well. Pour over the baked crust and bake at 350 35 40 minutes. Remove from oven and
cool in pan.

Rhubarb oatmeal crumble

cup old-fashioned or quick-cooking oatmeal, uncooked
1/3 cup packed brown sugar
cup flour (white or whole wheat pastry or combo)
teaspoon cinnamon
cup (1/2 stick) butter
4 cups diced (about 1" pieces) rhubarb (about 1 pounds)
cup sugar
2 tablespoons cornstarch
1 cup water
1 teaspoon vanilla
In medium bowl, combine oatmeal with brown sugar, flour and cinnamon. Add butter (in small
chunks) and work in with pastry blender, 2 knives, or fingers until fairly well-blended (should be
small crumbs).
Spray an 8x8" pan with non-stick spray. Evenly distribute rhubarb over the bottom of the pan.
In medium saucepan, combine sugar and cornstarch. Stir in water. Cook, stirring over medium
heat, until thickened; cool slightly, add vanilla, and pour over rhubarb. Sprinkle with oat-floursugar mixture.
Bake in preheated 325 oven until top is richly browned, about 45 minutes. Serve warm or cold.