Healthy Tacos

Course: Main Dish

Cooking With Co-Op Basics:Lentil & Turkey Tacos

Serves 4 with 4 Tacos Per Person

Gluten Free

Taco Dinner

This recipe was created for my June 2017 Cooking with Co-Op Basics class at Mississippi Market. I've left the brands and prices just in case someone out there is interested. 

Ingredients:

  • 1 Tbsp vegetable oil

  • 1/2 Package Ferndale Turkey $1.75*

  • 1/4 of one small sweet onion $.25

  • 2Tbsp Bulk Taco Seasoning $1*

  • 1 Cup (.7lb) Bulk Green Lentils $.87*

  • 1 1/2 Cup Water

  • 1/2 bag Sno-Pak Spinach $1.30*

  • 1/2 bag Baby Carrots $.90*

  • 1Tsp Bulk Granulated Garlic $.15*

  • 1/4 cup Salsa Recipe $.75

  • 1/2 Family Pack of 32 La Perla Tortillas $.84 (4 tortillas per person)

*Indicates Co-Op Basics Item

To Garnish:
3/4 cup of Adaptable Salsa Recipe $1.10
1/2 Bunch Cilantro + 1/4 onion OR 1/3 package Taylor Organic Romaine Heart* Chopped Finely $1.25 depending on American or Mexican Style

Preparation:

  1. Slice onion and carrots into bite sized pieces. Set aside.

  2. Heat oil over medium heat in a large frying pan or sauce pan (you want a lot of surface area so the bigger the better). Add turkey and save the rest for another recipe (pasta, grain bowls, etc). When turkey begins to brown, add the onions and carrots and taco seasoning. Stir frequently to prevent spices burning onto bottom of pan.

  3. When turkey is browned, add lentils, water, garlic and salsa. Stir to remove any seasoning from bottom of pan. Cover and reduce heat to low.

  4. Cook turkey and lentil mixture 20 minutes, stirring occasionally. Add spinach and stir to incorporate. Add another 1/4 cup water if lentils are still hard and most of the water is absorbed.

  5. Meanwhile prepare toppings: Rinse cilantro and remove most of the stems (some are ok). Chop 1/4 onion into small pieces and combine with cilantro. Cut together several times to incorporate and make pieces smaller. Or Rinse and finely chop romaine lettuce for topping tacos.

  6. When lentils are soft, take off lid and continue cooking on low until all water is absorbed. Turn off heat to keep warm. Warm tortillas, add desired amount of filling, top with a bit of salsa, cilantro/onion mix or romaine lettuce and add jalapeno seeds for heat if desired. Any remaining filling can be used for chili, soups, stews, and grain bowls.

Warming Tortillas:

The Kitchn has a great post about the various ways to warm tortillas I've summarized below:

    • In the Microwave - Working in batches, put five or fewer tortillas on a microwavable plate and cover them with a damp paper towel. Microwave in 30-second bursts until they are warmed through.

    • In the Oven - Wrap a stack of five or fewer tortillas in a packet of aluminum foil and put it in a pre-heated 350° oven for 15-20 minutes, until heated through. You can do multiple packets of five tortillas each at the same.

      • On the Stove-Top - Place the tortillas in a dry (no oil) stainless steel skillet over medium heat and cook them for about 30 seconds on each side. You can also do away with the skillet and char the tortillas directly over the gas flames for a few seconds using tongs!

• If your tortillas are a few days old, brush them with a little water before cooking them (using any of the methods).
• Keep tortillas warm by covering them with a slightly dampened, clean towel.
• For crispy tortillas, warm the tortillas in a skillet on the stove top and melt a little butter in the pan before adding the tortillas.

 

Adaptable Salsa

Course: Side Dish or Condiment

Cooking With Co-Op Basics:Easy Basic Salsa

Yields Approximately 4 Cups

Gluten Free, Vegan

Bruised or over-ripe plums and peaches are perfect salsa ingredients!

Bruised or over-ripe plums and peaches are perfect salsa ingredients!

This recipe was created for my June 2017 Cooking with Co-Op Basics class at Mississippi Market. I've left the brands and prices just in case someone out there is interested. .

Ingredients:

  • 28oz can Field Day diced tomatoes $2.39* or 5-6 cups fresh or frozen fruit, tomatillos, or tomatoes (See below for other flavor and produce options)

  • 1/2 Bunch Cilantro $1

  • 1/2 Small Sweet Onion $.50

  • 5 Tbsp Lime Juice $1

  • 1 Jalapeno $.75

  • 1 Tbsp Bulk Honey or Bulk Sugar $.25

  • Salt & Pepper To Taste

*Indicates Co-Op Basics Item

Preparation:

  1. Rinse cilantro and remove most of the stems (some are ok). Place in blender with canned diced tomatoes and pulse until barely combined.

  2. Dice your onion and jalapeno into 1/4” pieces (wear gloves and keep seeds separate).

  3. Add remaining ingredients to tomato and cilantro mixture in blender. Pulse blender on low 5-10 times until salsa reaches desired consistency. Store in fridge for up to 1 week.

 

Notes & Alterations:

You can use about 5-6 cups frozen tomatoes, thawed and oven roasted until slightly scorched or 1 quart home-canned tomatoes.

You can make this a green salsa by substituting tomatillos that are roasted until soft.

Add any soft fruit that is bruised or about to go bad to your salsa and omit sweeteners (berries, peaches, plums, mango, pineapple, etc).

Grain Bowl Basics

Course: Lunch or Main Dish

Cooking With Co-Op Basics:Dill & Chickpea Millet Grain Bowl

Serves 4

Gluten Free Adaptable, Vegan Adaptable, Vegetarian

May 2017's Grain Bowls Class at Mississippi Market

May 2017's Grain Bowls Class at Mississippi Market

This recipe was created for my May 2017 Cooking with Co-Op Basics class at Mississippi Market. I've left the brands and prices just in case someone out there is interested. 

As with all the recipes I teach here, it is meant to be adapted to what is on sale or in season.

Ingredients:

  • 1 Cup Bulk Raw Millet (1.5c cooked)*

  • 2 Cups Water

  • 1 TBSP Butter

  • 1/4 tsp salt + salt & pepper to taste

  • 1 Cup Uncooked Chickpeas (2.5c cooked)*

  • 1 Bag SnoPac Farms Chopped Spinach, thawed*

  • 1/2 Pint Cherry Tomatoes

  • Brown Cow Cream Top Yogurt (1 c.)*

  • 2 TBSP Bulk Ranch Mix*

  • 2 TBSP Dried Dill*

  • 4 TBPS Roasted Salted Sunflower Seeds*

*Indicates Co-Op Basics Item

Preparation:

(A great millet cooking resource can be found at The Kitchn)

Note on cooking beans: Soak beans overnight in enough liquid to cover 3-4 inches above beans. Drain. Slow cook with enough water to cover by 2 inches. To maximize effort, consider cooking enough beans for multiple meals and freezing or refrigerating extra. Beans will keep 4-5 days in the refrigerator. Alternative uses include bean spread or hummus, adding to salads, breakfast tacos or burritos or bulking up sauteed vegetables or to compliment meat or grains.

  1. Toast millet: In a large, dry saucepan, toast the raw millet over medium heat for 4-5 minutes or until it turns a rich golden brown and the grains become fragrant. Be careful not to let them burn.

  2. Add 1 TBSP dried dill, the water and salt to the pan: Since the pan is hot, the water will sputter a bit when you pour it in. After adding water and salt, give the millet a good stir. (Add 1 cup additional liquid for porridge style millet at this time)

  3. Bring the liquid to a boil: Increase the heat to high and bring the mixture to a boil.

  4. Lower the heat and simmer: Decrease the heat to low, drop in the butter and cover the pot. Simmer until the grains absorb most of the water (they'll continue soaking it up as they sit), about 15 minutes. Avoid the temptation to peek a great deal or stir too much (unless it's sticking to the bottom). Stirring too vigorously will break up the grains and change the texture.

  5. Remove From Heat and Let Stand: Like most grains, millet needs a little time off the heat to fully absorb the liquid. Allow it to sit, covered and removed from heat, for 10 minutes.

  6. After millet sits, fluff it with a fork. Taste and add additional salt if you'd like. Millet does not keep well and is best served warm.

  7. Slice cherry tomatoes in half.  Mix ranch powder into yogurt and 1 TBSP olive oil.

  8. Add cooked beans and vegetables to bowl. Drizzle yogurt dressing over ingredients and top with sunflower seeds.

  9. Salt & Pepper to taste. Enjoy!

Soaked Black Beans Ready For Slow Cooking

Soaked Black Beans Ready For Slow Cooking

To Build Your Bowl: Basic Ratios

Some to make the grain a complete protein: 2/3 C. beans or lentils (don’t be afraid to roast some of the cooked beans to make them crispy)

Some added protein: 1/3 C. of tofu (6.8g protein), chicken (11g protein), ground turkey (11g protein). Alternative proteins also include 1 TBSP Hemp Seeds (11g protein) and 1 boiled egg (6g protein)

Some sort of vegetable: 1/2 C. roasted frozen vegetables or 1 C. raw leafy vegetables (kale, romaine lettuce, spinach)

Something fun and nutritious: 1 TBSP dried raisins, currants, or cranberries for sweet contrast or 1/4 avocado, 1/4 C. full fat yogurt, or fresh basil leaves

Something for crunch: 1 TBSP sesame or sunflower seeds (nuts can also be used but cost more, crushed tortilla chips, croutons, etc.)

Something to tie it all together: 2 TBSP of your best oil with 1 TBSP Tamari Sauce or Balsamic Vinegar or Citrus Juice or using Field Day Green Goddess, Tahini Lemon, Poppy Seed or Sesame Ginger Dressings. Add more or less depending on your budget and taste preferences.

Notes & Alterations:

If your budget allows, use vegetable or chicken stock instead of water. Salt and pepper and good oil (with a little garlic) go a long way. Or, try one of these options for either cooking your grain or making into a dressing or sprinkling on your vegetables:

  • Indian Style: 1 tsp of ground turmeric, 1 tsp of cinnamon, 1 tsp curry powder, (for grains only: 3-4 cloves, 2 pierced cardamom pods

  • Southwestern Style: 1 tsp of ground cumin, 1 tsp of garlic granules, 1/2 tsp cayenne pepper, 1 tsp oregano, 1 bay leaf or bulk taco seasoning

  • Mediterranean Style: 1 tsp dried oregano, 1 tsp dried basil, 1 tsp dried parsley, 1 tsp of garlic granules, 1/2 tsp dried dill

Sweet & Savory Oatmeal

Course: Breakfast

Cooking With Co-Op Basics:

Savory: Oatmeal Egg Muffins

Serves 4

Gluten Free Adaptable

Oatmeal Muffins

This recipe was created for my monthly Cooking with Co-Op Basics class at Mississippi Market. I've left the brands and prices just in case someone out there is interested.  Adapted from http://www.foodfaithfitness.com/egg-muffins-with-savory-oatmeal-crust/

As with all the recipes I teach here, it is meant to be adapted to what is on sale or in season.

Ingredients:

  • 1 1/4 Cup Water

  • 1 Cup Rolled Oats (bulk) $.49

  • 1/8 tsp Salt + additional for the eggs

  • Pinch of pepper

  • 1/2 Tbsp Olive oil

  • 1/2 Sno-Pac Bag of Frozen Spinach $1.50 or Broccoli, chopped $1.50

  • 1 Onion $1

  • 1 Tbsp Italian Seasoning $.50

  • 1 Egg whites* - $.29

  • 3 Large eggs*.87

  • 1 C. Shredded Mozzarella $2 (From $5.99 Bag Rochdale Farms)*

*Indicates Co-Op Basics Item

Preparation:

  1. Preheat your oven to 375 degrees and GENEROUSLY spray a muffin tin with cooking spray. 

  2. In a medium pot, combine the water, oats, 1/8 tsp salt and a pinch of pepper and bring to a boil on high heat. Boil, stirring constantly, until the water is absorbed and the oatmeal is very thick, about 2 minutes. Transfer into a large bowl to cool.

  3. Heat the olive oil up in a medium pan over medium-high heat. Add in the broccoli,  onion powder and Italian seasoning salt and cook until lightly browned, about 3-4 minutes.

  4. Add the cooked veggies into the bowl with the oats, along with 1 the egg whites and stir until well mixed. Your batter will be very moist.

  5. Divide the batter between 8 of the muffin cavities, which is about 3 Tbsp per cavity. Press the oat mixture flat into each cavity and then use a small spoon, or your fingers (I think fingers is easier) and press up the sides to make a cup. Make sure the sides have a little thickness to them, keeping the bottom as thin as possible with no holes in the cup that the eggs could run through.

  6. Bake until the edges of the cup are lightly brown, crispy and pull away from the sides of the cavity, and the bottom of the cup feels set, about 30 minutes. Reduce the oven temperature to 350 degrees.

  7. In a medium bowl whisk together the 3 eggs and a pinch of salt and pepper. Divide the mixture between the cooked oatmeal cups, filling about 3/4 of the way up. Bake until the eggs feel set, about 10-12 minutes.

  8. Let cool COMPLETELY** in the pan and then run a very sharp knife around the outsides of the cup to remove.

Sweet: Coconut Risotto Steel Cut Oats & Homemade Berry Sauce

More traditional: dried fruit, nuts, & maple syrup...

More traditional: dried fruit, nuts, & maple syrup...

1 C. Steel Cut Oats ($1.50 of $3.99 bag)

1 Can Field Day Light Coconut Milk ($2.29)

1 C. Water

1 Tbsp Bulk Turmeric $.50

1 Tbsp Bulk Ground Ginger $.50

1 tsp salt

Partial Bag Cascadian Farms Blueberries ($2.50 of $9.99 bag)

1/4 C. Field Day Maple Syrup ($1.50 of $5.99 bottle)

Partial Bag Flaked Unsweetened Coconut ($1 of $4 bag)

1 Lime, Lemon or other citrus ($1)

Preparation:

Bring coconut milk and water to a simmer, add oats and cook while preparing berry sauce.

In small saucepan heat blueberries with juice of your citrus. When berries begin to break down, stir in maple syrup. Mash berries to desired consistency, serve over oatmeal with a sprinkle of coconut flakes.

Notes & Alterations:

Bulk Rolled Oats ($1), Cascadian Farms Blueberries ($2.50 of $9.99 bag), 1/4 C. Field Day Maple Syrup ($1.50), Bulk Nuts ($2), Brown Cow Plain Yogurt (four scoops from $3.79 approximately $1.50): $8.50 for 4 servings

Bulk Rolled Oats ($1), Sauteed Sno-Pac Broccoli or Spinach ($3), One Poached Egg ($1 for 4), Cheddar or Mozzarella Rochdale Farms Shredded Cheese ($2): $7 for 4 servings

Bulk Rolled Oats ($1), Field Day Peanut Butter (4oz of $4.99 jar for $1.10), Cascadian Farms Strawberries ($2.50 of $9.99 bag) cooked down with 1/4 C. Field Day Maple Syrup ($1.50): $6.70 for 4 servings

Bulk Rolled Oats ($1), Banana, Field Day Skinny Stick Pretzels - crushed ($1.25 of $2.50 bag), Chocolate Chips ($6), Brown Cow Plain Yogurt (Approximately $1.50): $9.75

Quick Inexpensive Go-To: Scoop of Field Day Fruit Spread, Scoop of Brown Cow Yogurt, 2 Tbsp Bulk Sunflower Seeds, Honey or maple syrup to taste

Leftovers Oatmeal: Top oatmeal with roasted vegetables from another meal (butternut squash, brussel sprouts, etc, add a quick fried egg, dash of olive oil, and desired seasonings