Hoe Cakes

2 cups buckwheat flour USDA
1 cup cornmeal
1 Tablespoon baking powder
1 cup blueberries
water as needed
1/4 cup vegetable oil USDA
1 cup maple syrup USDA

Sift the  ingredients together. Add oil and enough water to make thick batter. Mix well. Add blueberries. Pour a ladle full of the batter onto a hot, oiled, frying pan or onto the end of a hoe. [*if usinga hoe, cook outdoors over an open fire. Place the clean, oiled blade of the hoe next to an open fire to cook the hoe cakes.]

Legume Recipes – Two Quick Dips & Salsa

Hummus

Chickpeas are legumes also known as garbanzo beans. They are very popular in the Mediterranean and in India.

Ingredients

4 cans (15 ounce) chickpeas
1/2 cup tahini paste
1/8 cup olive oil
2 lemons
2 cloves crushed garlic
salt to taste
1/2 cup chopped parsley
pita bread cut into wedges

Materials List

mixing bowl
4 forks or mashers to crush chickpeas
lemon squeezer
4 cutting boards and knives
large spoon for mixing
garlic press

Drain chickpeas. Place in a bowl and mash with a fork. Add the remaining ingredients and mix well. Serve with pita bread.

Black Bean Dip

Black beans, also called turtle beans, are popular in Mexico, Central and South America, and the Caribbean.

Ingredients

4 cans (15 ounce) black beans
2 diced tomatoes
1 small onion, diced
1 green pepper, diced
1/4 cup cilantro, chopped
salt to taste
juice of 1 lemon
1 large bag each baked corn chips (blue & yellow)

Materials List

mixing bowl
4 forks or mashers for crushing beans
4 cutting boards and paring
1 large spoon for mixing
lemon squeezer

Drain and mash the beans. Place in a bowl and mash with a fork. Add remaining ingredients and mix well. Serve with baked corn chips.

Salsa Ingredients

4 plum tomatoes diced
1/2 red onion diced
3 Tbs cilantro chopped
juice of two limes
salt and pepper to taste

Materials List

mixing bowl
4 pairing knives
4 cutting boards
8 forks for mixing
lemon squeezer

Dice and chop vegetables and cilantro. Mix ingredients. Cut limes in half and squeeze the juice into a bowl. Mix all ingredients again. Salt and pepper to taste.

Recipes from Food is Elementary Copyright 1999

Mexican Rice
Ingredients:

4 cups cooked rice (cook according to package)
1 Tbsp taco seasoning
1-2 cloves garlic
1 medium onion, chopped
1 jalapeño pepper, chopped
1 red pepper, chopped
1 yellow pepper, chopped
1 orange pepper, chopped
1 cup corn
1 cup tomato, diced
¼ cup chopped cilantro
1 tsp oil
Salt/Pepper

Prepare the rice according to package instructions. Add taco seasoning to rice while cooking. In the meantime, heat oil in large skillet; add garlic, onion and jalapeño pepper and cilantro to simmer first. Then add remaining ingredients one at a time. Heat thoroughly. When rice is finished, mix with all ingredients in a large bowl. Salt/pepper to taste and serve immediately.

Bean Burritos
Ingredients:

1 package soft tortillas
1 large can refried beans (I used Kroger brand)
1 8 oz bag Mexican cheese

Heat beans, fill tortilla with beans and cheese, roll it together & eat!

ITALY

 

Pasta Primavera

 

Ingredients:

 

4 cups Pasta, choose your favorite!
2 cups Fresh Tomatoes, chopped or quartered
1 large Onion, diced
1 clove Garlic, minced
1 cup Frozen Broccoli, chopped
1 cup Colorful Peppers, chopped
1 Tbsp Fresh Basil, chopped
2 Tbsp Olive Oil
¼ cup Grated Parmesan

Salt/Pepper to taste

Prepare ingredients above as stated.  In a frying pan or skillet, add ½ the olive oil and the tomatoes.  Cook the onion, garlic, basil and peppers over medium heat in the tomatoes.  While these ingredients begin to soften, add the broccoli.  Let mixture simmer gently for about 5-10 minutes.  NOTE:  The sauce is better if it doesn’t get mushy.  Remove from heat once the broccoli is heated through.

In a separate large pot, bring 8 cups water to boil.  Add the pasta, cook “Al Dente” (usually less than 10 minutes) or according to package directions.  Drain the water from the pasta and pour into a large bowl.  Add the remaining olive oil and gently toss to prevent sticking together.

Combine the pasta and the sauce to serve, or simply serve the pasta first and pour the sauce over top of the pasta.

Enjoy!!!!

CHINA

 

Vegetable Stir Fry with TOFU

 

Ingredients:

 

1 cup Tofu, cut into small cubes
1 cup Bean Sprouts
1 cup Snow Peas
1 large onion, chopped
2 cups Cabbage, chopped
1 cup Mixed Vegetables, frozen
1 can Bamboo Shoots
1 Tbsp Canola Oil
1 Tbsp Ginger, chopped
1 clove garlic, minced
2 Tbsp Soy Sauce
2 cups Brown Rice
2 cups Water
Salt/Pepper

 

Cook the brown rice in 2 cups boiling water until rice is soft.  (Note: brown rice usually takes longer to cook than white rice, approximately 40-50 minutes or according to package instructions).  Once rice is soft, stir and set aside, covered.

Prepare ingredients above as stated.  In a large WOK or frying pan, add the oil, sauté the onion and garlic and ginger.  Add the cabbage, mixed vegetables, snow peas, bean sprouts, bamboo shoots and tofu, one ingredient at a time.  Continuously stir as you add the ingredients.  Once the ingredients are slightly soft, (do not overcook) add soy sauce and salt/pepper to taste.

Pour stir fry mixture over rice on plate.  Enjoy!

Sushi with Aduki Bean Paste

Ingredients:

•    1 package Nori
•    1 can aduki bean paste
•    2 cups precooked brown rice
•    ¼ cup rice vinegar
•    5 carrots
•    2 cucumbers
•    2 cups green beans (frozen)
•    1 pound asparagus

Directions

Flatten a sheet of nori that has been soaked in cold water for an hour on a flat work surface.  Spread an even layer of the bean paste over the nori, leaving a half inch margin all around.  Add a layer of rice and sprinkle with vinegar.  Slice the carrots and cucumbers in long thin strips.  Place them along with the pre-steamed asparagus and beans in strips on the rice.  Roll the nori into a tight roll, applying pressure as you roll.  With a sharp knife, cut into one inch rounds and arrange attractively on a plate.

Couscous and African Stew Recipe

 

Couscous

Ingredients

• 2 cups whole wheat couscous
• 2 cups water

Directions

Bring water to a boil.  Add the couscous.  Stir and let sit, covered for at least 5 minutes.

African Stew

Ingredients

• 2 cups tomatoes
• 2 cups chick peas
• 2 cups carrots – frozen
• 2 cups peas – frozen
• 2 cups beans – any kind
• 2 cups sweet potatoes
• 2 cups raisins
• 1 chopped onion
• 1 chopped green pepper
• 2 T. cumin
• 2 T. paprika
• 1 T. cinnamon
• 1 T. oil

Directions

Cook the onions and peppers in the oil.  Add the tomatoes.  Add the spices.  Add remaining ingredients and simmer for at least 5 minutes.  Serve on couscous.

Nourish Interactive is your free one stop resource for fun nutrition games for kids, interactive nutrition tools and tips for parents and health educators to use to promote healthy living for the whole family.

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Account information:

Organization:	Locust Grove Elementary
Contact name:	Tricia Cheatham
Contact email:	tricia.cheatham@oldham.kyschools.us

Lesson 8 Recipes