The GrowHaus is a nonprofit indoor farm, marketplace and educational center in Denver’s Elyria-Swansea neighborhood. Our vision is a world where all communities have the means to nourish themselves, and our mission is to create a community-driven, neighborhood-based food system by serving as a hub for food distribution, production,education, and job creation.
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Seed2Seed is The GrowHaus’ summer leadership program for teens, focused on healthy diet, healthy soil, and healthy communities. Over eight weeks, Seed2Seed participants learn about the essentials of nutrition, growing food, social justice, and community activism through hands-on experiences cooking healthy snacks and meals, exploring urban agriculture sites, and volunteering in community gardens- all while creating cross-cultural connections with other Denver teens. The Seed2Seed Recipe Remix book is a compilation of recipes eaten, prepared, and created by Seed2Seed students. Throughout the summer students learn to thoughtfully consider where their food comes from, how it is prepared, and how it will impact their overall health. For example, students experienced a truly farm to table meal when they harvested fresh tilapia from the Flourish Farms aquaponic farm at The GrowHaus and cleaned, filleted, and prepared the fresh fish into a tasty ceviche (page 15). The use of fresh whole ingredients that nourish our bodies and come from sustainable sources featured in our snacks, lunches, and discussions throughout the program. Using this knowledge, students were encouraged to “remix recipes” by transforming traditional cultural cuisines with creative substitutions of healthier and local ingredients.
Natural Remedies
Angela’s Elderberry Syrup
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Toppings 03 Beverages 06 Luis’ Lemonade 07 Fresh Fruit Smoothie Salads 10 Kale Sweet Potato Salad Starters 11 Garden Guacamole 12 Sun-Kissed Spring Rolls 13 Flourish Farms Tilapia Ceviche 15 Alkemia Earth’s Vegan Nachos 16 Grilled Pineapple Salsa Entrées 17 Calabacitas Tacos 19 Chipotle Shredded Chicken 20 Mediterranean Lettuce Wraps 21 Winny’s Congolese Bianca’s Strawberry Jam
Cabbage
Desserts 23 Lone’s Honey & Lavender Ice Cream 24 Vegan Banana Ice Cream
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Angela’s Elderberry Syrup ingredients 8 oz. dried elderberries 2 cups water 6 cloves garlic (optional)
4 in 2
chunk ginger cinnamon sticks
directions Smash peeled garlic and ginger into medium sized chunks. Put all ingredients in a crock pot and put on low for 6 hours. or in large pot at a simmer for 4 hours, occasionally stirring. Then strain all the ingredients and mix 1 Tablespoon into drinks with honey or lemon for an immune-boosting natural remedy. Store in refrigerator.
Elderberries have been a folk remedy for centuries in North
America, Europe, Western Asia, and North Africa, hence the medicinal benefits of elderberries are being investigated and rediscovered. Elderberry is used for its antioxidant activity, to lower cholesterol, to improve vision, to boost the immune system, to improve heart health and for coughs, colds, flu, bacterial and viral infections and tonsillitis.
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Bianca’s Strawberry Jam Serves 4
ingredients 2 lbs strawberries, hulled 4 cups white Sugar
1/4 cup lemon juice
directions Crush strawberries to get 4 cups worth. Mix berries, sugar, and lemon juice in a sauce pan. Stir over low heat until sugar is dissolved, then increase to high and boil and stir until 220 degrees F. Transfer to hot sterile jars with headspace. Process in water bath, the place upside down.
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trawberries are a good source of Vitamin C. They are antiinflammatory and can reduce the risk of heart attack, stroke, and cancer. Strawberries also help with blood pressure, alleviate constipation, protect against defects in infants, produce a chemical to help with depression, have anti-aging properties, and are good for heart, bones, eyes.
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Luis’ Lemonade Serves 4
ingredients 9 lemons 2/3 cup pure maple syrup
1 gallon water
directions Squeeze 9 fresh lemons. Add 1 gallon of water and 2/3 cup of pure maple syrup to freshly squeezed lemon juice. Adjust to taste. Add ice and serve.
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emons are also medicinal and can be used as treatment for throat infections, dental problems, fever, internal bleeding, burns, high blood pressure, treatment for kidney stones, reducing strokes, and lowering body temperature. Lemons can also be used in a variety of natural home cleaning products.
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Fresh Fruit Smoothie Serves 4
ingredients 1 8 1 1 2
banana strawberries orange handful blueberries or blackberries pieces of kale
1 pinch nutmeg 1 pinch cinnamon 1 pinch ginger powder
directions Place in blender or Vita Mix until all ingredients are smooth and ready to serve.
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n addition to fresh fruits and vegetables, add ginger and cinnamon to smoothies for extra flavor and health benefits. Ginger is a natural expectorant good for the lungs and antimicrobial. Cinnamon is an antioxidant.
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Kale Sweet Potato Salad Serves 6
ingredients 2 1/4 cup 1 1 tsp 2 tbsp 2 tbsp
bunches of kale sunflower seeds red bell pepper salt butter or cooking oil olive oil
1 2 1 1 tbsp
large sweet potato poblano chiles red onion paprika
directions SautÊe onions and poblano chiles in butter or oil for 5 minutes or until caramelized. Dice sweet potato into ½ inch cubes and add to onions and chiles. After edges become brown add a little water and cover with lid until sweet potatoes become soft. In a large bowl tear the kale away from the thick stem into bite size pieces and then massage using your hands with olive oil. This will break the cell walls of the kale down, and make it easier to digest, the color should turn to a dark green. Then add chopped bell pepper, sunflower seeds, salt and paprika. When chiles and sweet potatoes are done, add to bowl, mix and then let cool for 30 minutes before cooling.
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Garden Guacamole Serves 6
ingredients 4 3 1/4 2 6 1
avocados cloves of garlic onion, minced limes, squeezed stems of cilantro jalapeĂąo, minced
1 2 tsp 1 tsp
tomato, diced chipotle powder salt
directions Mix garlic, onion, jalapeno, lime juice, tomatoes, cilantro, chipotle powder, and salt. Then add avocados and mash. Serve with chips or tacos.
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vocados are a source of healthy oils and can lower bad cholesterol. Avocado oil is a great healthy substitute for other cooking oils and can be used and medium and high cooking temperatures.
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Sun-Kissed Spring Rolls Serves 8
ingredients 1 pack 1 8oz. 2 1 1 1
rice paper (square or round) package rice noodles carrots jicama red bell pepper cucumber
Spring Roll Cashew Sauce 1 cup raw or roasted cashews 1/2 bunch cilantro 2 limes, squeezed 2 in chunk of ginger 3 cloves of garlic 1 tsp salt
directions
Sauce: Place all ingredients in a Vitamix or blender until smooth and serve as side sauce for spring rolls. Rolls: Shred carrots and jicama. Cut cucumbers and red bell peppers into matchstick shapes long enough to go into spring rolls. Boil water and cook rice noodles for 3 minutes or until soft. Strain noodles but keep hot water to dip rice paper into. Pour water into large bowl or deep baking dish and one at a time submerge rice paper until it becomes flexible, but not mushy. Then place rice paper onto plate and fill with desired ingredients (noodles, carrots and jicama, bell pepper and cucumber). Roll spring rolls so one end is open but other is closed like a burrito and serve with dipping sauce.
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Flourish Farms Tilapia Ceviche Serves 6
ingredients 2 lbs 10 1 1 2 1
white fish (tilapia) limes red onion bell pepper avocados bunch of cilantro
2 1 tbsp
jalapeĂąos or yellow peppers salt
directions If using fish, cut into cubes, if using seafood leave whole. Place in Large container with lid and cover with the juice of 10 squeezed limes or more if needed to cover fish/seafood. Add salt and mix. Cover and place in refrigerator and let sit for 5 – 10 hours. Then strain half of the Lime juice and discard. Add diced avocados, Red onion, and peppers. Mince cilantro and add. Then mix and serve on top tostadas or with chips.
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lourish Farms is the aquaponics farm run by Colorado Aquaponics and located at the GrowHaus. The farm uses the waste from their fish as a nutrient source for plants like lettuce, kale, chard, and tomatoes, mimicking the relationships found in a natural ecosystem like a river or lake.
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Alkemia Earth’s Vegan Nachos Serves 8
ingredients 2 cups 1/3 cup 1 3 1 tsp 1 1 tsp
vegan nacho cheese raw cashews nutritional yeast red bell pepper cloves of garlic roasted or raw salt jalapeño or other hot chili salt
1/2 cup water Nacho Toppings Diced tomatoes, minced cilantro, Diced avocado, ½ bunch cilantro, minced jalapeño. 1 Bag Tortilla Chips
directions Puree all vegan nacho cheese ingredients in a Vita Mix on the Hot Soup setting until smooth and warm. Then serve over tortilla chips and top with nacho topping of your choice.
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lkemia Earth and her husband and business partner DJ Cavem teach youth about healthy nutrition through eco hip hop and Culinary Concerts.
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Grilled Pineapple Salsa Serves 6
ingredients 1 1/2 4 3
pineapple onion, minced cloves of garlic yellow peppers
2 4 1/2 1 tsp
anaheim peppers tomatoes bunch of cilantro salt
directions Roast Peppers, Garlic, and Tomatoes on gas stove flame, on grill, or in oven at 400 F for 15 minutes. Remove skins from tomatoes, peppers and garlic. Grill pineapple on grill or sautĂŠ stove top until caramelized. Add all ingredients to a bowl, and puree, leaving some chunks. Then add minced cilantro and salt and enjoy with chips or tacos.
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Calabacitas Tacos Serves 4
ingredients 2-3 3-4 3 1 5
mexican zuchini patti pans (yellow) red bell peppers red onion cloves of garlic
salt to taste cayenne chili or chipotle powder to taste
directions SautĂŠe Onion and Bell Pepper until caramelized, then add zucchini and patti pans. Add salt spices to taste. Cover with lid for 10 minutes or until soft. Then place on tacos and enjoy.
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Chipotle Shredded Chicken Serves 6
ingredients 1 1 can
whole chicken or 4 chicken breasts chipotle sauce en adobo
1 red bell pepper 1 red onion 1 tbsp salt
directions Slice red onion and bell peppers and place on the bottom of a baking dish. Cut chicken into pieces (Thighs, wings, legs and breasts separated) and then place on top peppers and onions. Mix Salt into chipotle sauce and then spread evenly on chicken. Cook in oven for 3 hours at 225 F. When done chicken meat should tear away from bones easily with fork. Let cool for 15 minutes then shred. Serve shredded chicken with sauce over rice or taco shells.
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Mediterranean Lettuce Wraps Serves 6
ingredients 6 1 1
large outer leaves from bibb or romaine lettuce eggplant red bell pepper
1 oz. 2 1 tbsp
goat cheese or feta cheese sprigs of fresh rosemary salt
directions
Roast Eggplant and Red Bell Pepper by cutting into strips and then brushing with oil. Then place on baking sheet on top aluminum foil, or grill, until skin is blackened and blistered. Then peel off bell pepper skin and eggplant skin. Chop and mix together with Salt and minced Rosemary. Place spoonful in each lettuce leaf, and then top with sprinkles of goat or feta cheese.
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he GrowHaus grows Bibb lettuce, great for wraps and salads, in its HĂdrohuerto hydroponic farm. Hydroponics is a way of farming that uses only nutrient-rich water... no soil! Hydroponics uses about 90% less water than traditional organic farming!
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Winny’s Congolese Cabbage Serves 6
ingredients 1 1 1 2 3-4 4-5
large cabbage yellow onion green pepper cloves of garlic carrots tomatoes
2 tsp 2 tsp 2 tbsp 1/4 cup 2 cups
salt for cabbage salt for whole dish cooking oil water white or brown rice
directions First shred cabbage or cut into thin slices and place in bowl. Add salt to the bowl and massage with hands for 5 minutes or until cell walls of cabbage start to break down and cabbage turns a bright green color. This will help with the flavor and digestion of the cabbage. Next cut the onion and green pepper into small cubes, keep separate and set aside. Mince garlic. Heat oil in pot on medium high and add cabbage, stirring occasionally. Once cabbage is softening, add onions, garlic and 2 tsp. salt, stirring and cooking 10 minutes until onions are soft. While you are waiting cut carrots into small pieces, and tomatoes into medium cubes. Add carrots and wait until soft (about 10 mins). When all the ingredients are starting to be soft and fragrant add the tomatoes and the water and cover with lid. Stir occasionally and wait until all water is gone from the bottom of the pot. Serve over cooked rice.
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Ione’s Honey & Lavender Ice Cream Serves 6-10
ingredients 2 cups 1 cup 2/3 cup 2 tbsp
heavy cream half and half mild honey dried, edible lavender flowers
2 large eggs 1/8 tsp salt equipment: candy thermometer ice cream machine
directions Bring cream, half-and-half, honey, and lavender just to a boil in a 2-quart heavy saucepan over moderate heat, stirring occasionally, then remove pan from heat. Let steep, covered, 30 minutes. Pour cream mixture through a finemesh sieve into a bowl and discard lavender. Return mixture to cleaned saucepan and heat over moderate heat until hot. Whisk together eggs and salt in a large bowl, then add 1 cup hot cream mixture in a slow stream, whisking. Pour into remaining hot cream mixture in saucepan and cook over moderately low heat, stirring constantly with a wooden spoon, until thick enough to coat back of spoon and registers 170 to 175°F on thermometer, about 5 minutes (do not let boil). Pour custard through sieve into cleaned bowl and cool completely, stirring occasionally. Chill, covered, until cold, at least 3 hours. Freeze custard in ice cream maker. Transfer ice cream to an airtight container and put in freezer to harden.
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Vegan Banana Ice Crem Serves 6-10
ingredients 3-4 1 cup 1 tbsp 2 tbsp
bunch ripe banana almond milk or other nut milk cinnamon maple syrup
additional toppings (optional) chocolate chips nuts berries
directions Cut bananas into slices, then place in Ziploc bag and squeeze all the air out. Place in Freezer for at least 2 hours or the night before. Take out of freezer and add however much will fit (about half) into a high-powered blender or Vitamix. Add half cup Almond milk and 1 Tbsp. Maple Syrup with as much cinnamon as you want. Blend on high until it is creamy and smooth like soft serve ice cream. Serve with desired toppings right away, or stick in freezer until it is time to eat it.