Good Food Essentials by Intervale Food Hub

Good Food Essentials Basic Ingredients Simple Cooking Techniques Go-To Meals

A guide to cooking and making the most of fresh, local, seasonal vegetables

At the Intervale Center, we believe in the power of good food. Good food comes from our community of Vermont farmers and food makers. Good food is produced using methods that are protect our land and water, and therefore, are safe for us to eat. Good food nourishes us and and brings us together with our friends and families. Weâ&#x20AC;&#x2122;re very excited to share our ideas about the essentials of cooking and eating good food. Our goal is to encourage you to try a new vegetable, or to try a new cooking technique. We hope that you find this book useful, and that it helps you enjoy lots of delicous meals with good food and great people.

BASIC INGREDIENTS Vegetables Veggies, of course! Always start with fresh, seasonal vegetables.

Pantry Salt and Pepper Honey or Maple Syrup Olive Oil - The best all-around oil for cooking, dressings, and more. Look for unrefined, cold-pressed/expeller-pressed. Vinegar - Balsamic and/or red wine vinegar are great basics Canned Beans - Canned garbanzo beans, black beans, and white beans are the most versatile. Canned Tomatoes - Great for salsa, soups, pasta dishes & more. Grains - Rice or quinoa for salads and side dishes Pasta - Couscous or orzo for pasta salads. Bowties, shells, or penne for pasta salads. Rice noodles for soup or stir fry.

PROTEINS

REFRIDGERATOR

Eggs

Butter

Beef

Cheese (Cheddar and Parmesan)

Chicken

Lemon and/or Lime

Fish

Milk (Dairy or nut/coconut milk)

Pork

Eggs

Tofu/Tempeh

Herbs & Spices Flavor preferences are different for every household. Choose your favorites to keep on-hand, or choose a few classic blends. Chili Powder

Parsley

Curry Powder

Red Chili Flakes

Cilantro

Rosemary

Ginger

Thyme

SIMPLE TECHNIQUES Cutting Raw Vegetables Slice – for snacking, grilling, roasting Chop / Dice / Mince – for most uses - cut to the size you like Grate – for salad, slaw, latkes, or baking Cooking Raw Vegetables For most techniques, simply chopping or slicing your veggies will work.

Braise • Heat oil over medium heat in a pot. • Add veggies, stir, and let them cook for a few minutes. • Add just enough cooking liquid to cover the veggies – water or broth. You can add a little more if needed while the veggies cook. • Simmer over medium-low heat so that it bubbles but doesn’t boil.

Grill • Heat a gas or charcoal grill. • Try skewering sliced vegetables. Cook larger veggies, like corn or peppers, whole or cut in half. • Cook until tender and slightly charred.

Roast • Heat oven to 400 F. Chop first, then roast, to save time! • Toss vegetables with oil, salt, pepper, and spices • Roast until edges are lightly browned and vegetables are tender

SauTE • Heat a small amount of oil in a pan over medium heat. • Add sliced veggies or greens and stir often. • Done when tender - Greens will be done in just a few minutes, other veggies like onions or carrots can cook longer

Steam • Boil about 1 inch of water in a pot. Place a steaming basket or a strainer over the water. • Add vegetables, cover, and reduce heat to medium. • Remove after a few minutes so that vegetables are not overdone.

GO-TO MEALS When you put together basic ingredients with a few simple techniques for preparing veggies, you have what you need to put together delicious meals in a snap. This recipe collection is a starting point - you will be able to use just about any veggie, any time of year.

Quick Tips... • Most vegetables can be chopped ahead of time then stored in the refridgerator to save time making meals later. • Cook double servings if you have enough ingredients, and save the leftovers in the fridge or freezer for upcoming meals.

Frittata or Scramble • Beat eggs, milk, salt, pepper, and herbs in a mixing bowl. • Add in pre-cooked or raw veggetables, and mix well. • Pour egg mixture into a greased pan and cook over medium heat until the edges start to set. • For a frittata, put the pan in the oven at 400F for 10-12 minutes. • For a scramble, gently stir eggs and veggies slightly until they’re cooked evenly. • Top with cheese. Serve hot. Suggested veggies: greens, roasted potatoes or root veggies, squash, onions, tomatoes, broccoli, peppers

Grain or Pasta Salad • Cook grain or pasta according to the package instructions • Add chopped pre-cooked or raw vegetables and herbs • Add chicken, beans, or tofu for protein • Dress with oil, lemon juice, salt, pepper, and herbs Suggested veggies: squash, cucumber, tomatoes, broccoli, greens, corn, root vegetables, peppers Try: Rice with sautéed carrots and onions Try: Pasta salad with tomatoes, cucumbers, olive oil and lemon Try: Quinoa with roasted root vegeatbles, olive oil and herbs

Gratin • Heat oven to 350 F. • Thinly slice vegetables and layer into a baking dish, and season as you go with salt, pepper, and herbs • Pour over just enough warm liquid (cream, milk, or broth) to cover veggies. Top with grated cheese. • Bake until veggetables are tender and the top is bubbling & lightly browned (30-45 min)

Suggested veggies: potatoes, squash, greens, cabbage, root veggies, onions

Hash Browns • Heat oil in a pan on medium-high heat • Add raw chopped or grated veggies, salt and pepper. • Cook until brown and crispy, stirring occasionally. (Turn down the heat if the veggies are browning but not cooking through.) Suggested veggies: potatoes, squash, cabbage, root veg, onions Tip: Serve with fried, scrambled, or poached eggs

Pasta • Bring salted water to a boil. Add pasta and stir occasionally. • While pasta cooks, sauté vegetables over medium heat. • Optional: add canned tomatoes, or pre-made pasta sauce. • Stir together pasta with veggies, and add olive oil or butter, lemon juice, salt and pepper. Suggested veggies: greens, cabbage, tomatoes, broccoli, squash, beans and peas, corn, onions, mushrooms Try: Mac & cheese with roasted root vegetables Try: Pasta with sautéed greens and onions

Pizza • Mix 2 1/2 cup flour, 1 tbps baking powder, 1 tsp salt, 1 tbsp oil or butter, and 1 cup water to make a quick pizza dough. • Top with olive oil and sliced raw or pre-cooked vegetables. • Optional: add herbs, cheese, and protein of your choice. • Cook pizza at 400 F until cheese is melted & veggies are heated through. (10-15 min) Suggested veggies: greens, squash, tomatoes, onions, peppers, potatoes, broccoli, mushrooms Tip: Start with a pre-made pizza and just add veggies.

Slaw or ChopPED Salad • Whisk together honey, lemon or lime juice, vinegar, olive oil, salt and pepper for a dressing. • Chop, slice, or shred raw veggies, and mix together in a bowl. • Toss with dressing, and season to taste. Serve cold. Suggested veggies: cabbage, carrots, beets, onions, peppers, kohlrabi, cucumbers

Soup or Stew • Heat oil in a soup pot. Optional: Sauté onions until translucent. • Add raw or pre-cooked vegetables, salt, pepper, and herbs, and add water or broth. The more liquid you add, the thinner the soup will be. • Allow the mixture to come to a boil, then turn the heat down to a simmer (bubbling but not boiling). • For stew, add optional beans, noodles, cooked chicken or stew meat to the pot, then simmer until veggies are tender. • For a smooth, creamy soup, simmer until vegetables are tender. Then, carefully blend the broth and veggies with a little milk or cream in a blender or food processor. Suggested veggies: carrots, potatoes, onions, root vegetables, greens, winter squash

Stir Fry • Heat oil in a pan over medium-high heat. • If you’re adding meat or tofu, add this first and cook about half-way. • Add sliced raw vegetables to the pan, and cook, stirring often, until tender. (Add vegetables like onions and carrots first to get a head start cooking, and more delicate items, like greens, after them.) • Toss with salt, pepper, and spices. Serve hot with rice or noodles. Suggested veggies: cabbage, carrots, onions, greens, peppers, broccoli

Tacos • Layer sautéed, roasted, or grilled vegetables, with your choice of protein, into a taco shell or on a tortilla. • Top with grated veggies, like carrots, cabbage, radishes, or lettuce • Top with some cheese. Serve hot. Suggested veggies: greens, potatoes, cabbage, tomatoes, squash, beans, corn, onions, mushrooms, peppers

Veggie Burger • Start with pre-cooked veggies. Chop into small pieces. • Mix with beans, vinegar, spices, and salt. Chop until you get a texture you like. • Stir in an egg and grain of your choice. You should have a mixture that can just stick together to form burger patties. (If it’s too dry, add an egg. If it’s too sticky, add more grains or veggies.) • Heat oil over medium-high heat in a pan, and fry patties for 2-3 minutes on each side, until they are browned and heated through. Suggested veggies: carrots, potatoes, onions, root vegetables, greens, winter squash