Harvest by Jenna Luecke

ďż˝arvest a guide to seasonal cooking

ďż˝arvest Designed by Jenna Luecke Content and photography by Erin of Naturally Ella

TABLE OF CONTENTS Introduction

Spring

Summer

Fall/Winter

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ntroduction Harvest is based on Naturally Ella, a cooking blog devoted to providing inspiration for delicious, healthy meals based on seasonally available local foods. All content and photography is thanks to Erin, founder and author of Naturally Ella. Erin currently resides in Illinois, where she is a member of a CSA (Community Supported Agriculture), which provides local fruits and vegetables that influence her dishes. The way CSA’s work is that you prepay (or buy into) produce and in return, you get a box of produce every week from the farm you choose, or the farm allows you to come out to the farm and pick whatever is ready that week. CSA’s can be found throughout the country, and are a great resource for eating seasonally. For more amazing recipes, and further information about seasonal foods, visit naturallyella.com!

Seasonal Cooking This book focuses on eating for the seasons, which might seem like a step backwards now that groceries stores can offer almost any fruit or vegetable any day of the year. But shopping locally, and therefore eating according to what is in season in your area, can have many benefits to your health, your environment, and your local farmers. On top of that, you’ll discover the fun and creativity that comes from cooking with whatever nature hands you.

Benefits of seasonal eating

How to shop in season

Flavor: Fruits and veggies eaten shortly after they’re picked during their peak growing season will taste fresher and much more flavorful. Seasonal eating is therefore like inviting a party to your mouth!

What’s in season in your local town will depend on where you live to a large extent since the growing seasons and varieties cultivated in Miami will be different from those in Kansas. Naturally Ella is based on seasonal foods in Illinois, and while these featured foods can be found throughout most of the country in their respective seasons, it is still helpful to look into seasonal food catalogs specific to your area. The Natural Resources Defense Council (nrdc.org) has an Eat Local Guide, which gives you a tool to search by state and season for what’s freshest right now. Eat Well Guide (eatwellguide.org) has a similar system for finding seasons produce in Canada in their Seasonal Food Guides section. For a generic seasonal food calendar check out this Woodcraft’s calendar (sustnable.woodcraft.org.uk).

Environment: When grown in their ideal season, plants are naturally stronger and more resistant to pests and disease so that they require fewer pesticides and fertilizers (soil amendments and pest management for organic farmers, of course). Nutrition: Some fruits and vegetables can only be grown in certain seasons. When buying them off-season, you’re likely purchasing items that were picked weeks, if not months, earlier. Since produce starts to lose nutrients shortly after being picked, out of season options will have lower nutritional values. Support for local farmers: When you purchase fresh, seasonal food, naturally it will have to come from local farmers. This helps to keep wealth within your community and supports family farms.

*Based on an article from ecolife.com

How to use this book You can either refer to this main recipe book, which is organized by the seasons, or look through its companion books first, which list the foods available each season with descriptions and references to a recipe that features that food, although you’ll find that many recipes overlap, so each food can probably be found in many of the other recipes. Fall and winter are combined because many fall foods can be preserved and used throughout fall and winter. Live natural, be healthy, eat delicious!

spring

� 2 teaspoons honey 2 teaspoons olive oil 1 tablespoons Tamari (soy sauce) 1 clove garlic 1/2 tablespoon sesame seeds 4-5 carrots 1 bunch green onions Asian greens (or) 4 oz brown rice noodles 4-5 rice papers

oy-Glazed Roasted Carrot Spring Rolls Preheat oven to 325˚. In a small skillet, add sesame seeds and lightly toast for 4-5 minutes. Combine toasted sesame seeds with honey, olive oil, soy sauce, and garlic. Slice carrots and green onions into 2 inch long pieces. Toss with soy soy and place in a baking dish. Roast carrots for 30-45 minutes until carrots are soft and browned. If using, cook brown rice noodles according to package. Drain hot water into a dish that is big enough to fit the rice paper. (I had some lovely Asian greens from my CSA and used those insteadeither/both will work!) Set up your spring roll rolling station with the water, veggies, greens/rice noodles, and a place to roll/cut each spring roll. Appetizer

Soak the rice paper for 10-15 seconds (you don’t want it too soft when taking it out of the water.) Place rice paper on a cutting board and load with greens/rice noodles and carrots. Roll, tuck, and fold in sides as you go. Continue with remaining ingredients. Once done slice in half and serve with a little bowl of soy sauce.

Prep Time: 25 min Cook Time: 40 min

Serves: 2-4

ďż˝ Serves: 2 Prep Time: 15 min Cook Time: 1 hour

Main Dish

sparagus Risotto In a large pot, heat vegetable stock up to a boil. Dice asparagus diagonally and once stock reaches a boil, blanch asparagus for 1-2 minutes. Strain asparagus with a slotted spoon and run under cold water. Set aside and reduce stock to a simmer. In another pan, melt butter with olive oil. Dice leeks and green onions, combine, and soak in cold water to remove dirt. Add leek mixture to pan and saute until tender. Add rice and mix with leeks. Add wine and continue to stir until wine is absorbed. Once wine is absorbed, add two ladles of stock and stir. Once stock is absorbed, add more stock. After 15 minutes, add in asparagus. Keep adding/absorbing stock until risotto until the rice is tender with just a little bite to the rice.

1 tablespoon olive oil 1 tablespoon butter 1 large leek 1 bunch green onion 1 cup Arborio rice 1/4 cup dry white wine 3-4 cup vegetable stock 1 pound asparagus 4 ounce Mascarpone Cheese 1/3 cup Parmesan cheese zest and juice from 1/2 lemon

When the rice is done, remove from heat and add lemon, mascarpone cheese, and parmesan cheese. Stir until cheese is fully incorporated. Serve right away. Note: makes 2 main dishes or 4 side dishes.

Serves: 2-4

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Prep time 10 min Cook time 45 min

Main Dish

entil and Swiss Chard Tacos (with Homemade Tortillas)

1 tablespoon olive oil 1/2 cup diced green onions 1/8 - 1/4 teaspoon dried chiles 1 teaspoons oregano 2 teaspoons smoked paprika 1/8 teaspoon salt 1 tablespoon honey 1 tablespoon cocoa powder 1/2 cup brown lentils 1 1/2 cups water Toppings: a few stalks of Swiss chard one recipe for corn tortillas 1/2 cup whole milk greek yogurt 1/3 cup cilantro juice from one lime

Combine 1/8 teaspoon dried chiles, oregano, paprika, honey, and cocoa powder and set aside. Heat olive oil over medium heat. Add in onions, letting cook for 2-3 minutes. Stir in spice mixture along with honey, let cook for one minute. Add in lentils and 1 1/2 cups water, bring to a boil, then reduce to a simmer. Let lentils cook until tender but not mushy. If you find the lentils are still not tender and most the water has been absorbed, add in a bit more water to reach desired consistency. I will taste occasionally along the way to determine doneness and to determine if I need more dried chiles, salt, or honey. Lentils will cook anywhere from 25-35 minutes. If lentils are still not done but all the liquid has been absorbed, add a touch more water. While lentils cook, whisk together yogurt, lime juice, and cilantro. Also, destem chard by folding in half and cutting along the stem, then roughly chop. If using freshly made tortillas, assembly is easy: just layer lentils, chard, and a couple dollops of greek yogurt mixture. If using store bought, wrap in a damp towel and stick in the oven at 250Ë&#x161; until soft (15-20 minutes.)

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hipotle Kale Chips

1 handful fresh kale 1/2 tablespoon olive oil Sea salt, black pepper, and chipotle powder to taste

Preheat oven to 325Ë&#x161;. Remove the stems from the kale and toss with olive oil, sea salt, black pepper, and chipotle powder (I used 1/2 teaspoon of salt and 1/4 teaspoon of the other two.) Spread out onto a baking sheet covered with parchment paper. Bake for 10-15 minutes or until kale is crispy. Remove from oven and let cool slightly. Side Dish

Serves: 1

Prep Time: 5 min Cook Time: 20 min

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oasted Radish and Mustard Ricotta Pizza on Cracker Crust Preheat oven to 425˚ with a pizza stone. Slice radishes in 1/4” slices and toss with 1 tablespoon of olive oil. Roast for 20-30 minutes or until radishes are soft and begin to curl up. Remove from oven and set aside. Turn oven up to 475˚ To make the crust, combine dry ingredients and give a good stir. Whisk together honey, water, and olive oil. Combine with dry ingredients, adding a bit more water if the dough seems a bit dry (or a bit more flour if dough is too sticky.) You should be able to handle it without it sticking to your hands too bad. On a flour covered cutting board, roll dough out in to a 10" even circle. Stir together ricotta, mustard, and honey. Smear over dough then top with roasted radishes and mozzarella cheese.

Prep Time: 20 min Cook Time: 45 min

Bake for 8-12 on stone or until crust is crisp and cheese is browned. Remove from oven and let sit for 2-3 minutes. Toss arugula with oil, salt, and pepper. Place on top of pizza and serve.

Crust: 1/2 cup whole wheat pastry flour 1/2 cup all purpose flour 1/2 tablespoon cornstarch 1 teaspoon baking powder 1 teaspoon salt 1 tablespoon honey 3 tablespoons water 1/2 tablespoon olive oil Toppings: 1/3 cup ricotta cheese 2 cups radishes 2 tablespoons stone ground mustard 1 tablespoon honey a few slices of mozzarella cheese 2 cups arugula 2 tablespoon olive oil, divided 1/4 teaspoon salt 1/4 teaspoon pepper

Serves: 2 Main Dish

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hubarb Pie

Dough: 1 1/2 cup unbleached all purpose flour 2 tablespoon natural sugar 1/2 cup butter pinch salt 3-4 tablespoon cold water Filling: 3 cup rhubarb 1/4 cup sucanat 1/4 cup natural sugar 1/4 cup unbleached all purposed flour 1 teaspoon each cinnamon and nutmeg Topping: 1 tablespoon butter 2 tablespoon natural sugar

Preheat oven to 375Ë&#x161;. Either by hand or in a food processor, combine all the dry ingredients for the crust. Whisk/pulse to combine. Cut in cubed butter until butter is about the size of peas. Tablespoon by tablespoon, add in water and stir with fork/pulse until dough comes together. Roll out onto a floured surface and divide into four balls. In a medium bowl, combine all the ingredients for the filling until rhubarb is coated. Set aside Roll out each ball into a 7-8" circle. Press dough into pie pan, pour in half the filling, and top with one more piece of rolled out pie dough. Repeat with other pie pan. Cut an X into the top of each pie, brush melted butter on, and sprinkle remaining sugar on top. Bake for 45-60 minutes until crust is golden and filling is bubbly. Remove from oven and let cool.

Dessert

Serves: 4-8

Prep Time: 20 min Cook Time: 60 min

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hickpea and Spinach Burgers Combine chickpeas and onion in a food processor, pulse a few times to break up the chickpeas. Add in spinach, oil, soy sauce, oregano, paprika, and sunflower seeds, pulse a few more times. Add in egg, salt, flour, and bread crumbs, pulsing until mixture comes together and is well blended. Remove from food processor, run your hands under water, and shape patties. If grilling out, bake in an oven for 10 minutes in order to get a start on the burger. If pan frying, you can use right away. If pan frying, cook over medium-low heat for roughly 6-8 minutes on each side. The outside should be browned and crispy.

Prep Time: 15 min Cook Time: 20 min

1/2 cup chickpeas (drained, if using canned) 1/4 cup onion, diced 1 cup spinach, packed 1 tablespoon olive oil 1/2 tablespoon soy sauce 1 teaspoon oregano 1 teaspoon smoked paprika 2 tablespoons sunflower seeds 1 egg 1/4 cup whole wheat pastry flour 1/2 cup whole wheat bread crumbs pinch salt

Serves: 4

Main Dish

ďż˝ 1 cup whole wheat flour 1/2 cup white flour 1/2 cup wheat germ 3/4 cup sucanat 1/2 teaspoon salt 2 teaspoon baking powder 1/3 cup vegetable oil 1 egg 1/2 cup milk 1 1/2 cup granola 1 cup strawberries

trawberry Granola Muffins Pre-heat oven to 350Ë&#x161;. In a large mixing bowl, combine the first six ingredients and whisk to combine. In a separate bowl, combine the oil, eggs, and milk. Mix liquid ingredients into dry ingredients and stir until barely combined (you still want lumps.) Fold in 1 cup of the granola and strawberries. Prepare 12 muffin tins and dip a full scoop of batter into each cup. Sprinkle with remaining granola. Bake for 20-25 minutes until muffin springs back or a knife is inserted and comes out clean. This recipe would be great with other berries and/or different flavored granola- the combination possibilities are endless!

Breakfast

Prep Time: 15 min Cook Time: 25 min

Serves: 12

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ennel with Turnip Greens Heat olive oil over medium heat. Dice fennel and add to the pan. Remove the greens (set aside) from turnips and dice turnips, stir into fennel. Continue to cook for 4-5 more minutes or until fennel and turnips soften. Stir in chickpeas and turnip greens. Continue to cook until greens begin to wilt (I donâ&#x20AC;&#x2122;t like them 100% cooked so I always let them cook down half way.)

1/2 tablespoon olive oil 1/2 bulb of fennel diced 3 turnips (with greens) 1/2 cup chickpeas 1 teaspoon each: olive oil, balsamic vinegar, and stoneground mustard

In a small bowl, whisk together olive oil, balsamic vinegar, and mustard. Pour into pan and stir to coat. Remove from oven and serve while still warm. Serves: 1

Prep Time: 5 min Cook Time: 15 min

Main Dish

summer

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rugula almond pesto

2 cup arugula 1/4 cup toasted almonds 1 clove garlic 1/3 cup Parmesan pinch salt and pepper 1/4 cup olive oil 2 tablespoon lemon juice

Combine all ingredients in a food processor and run until combined. Add more lemon juice or olive oil if the consistency is too thick ( I cheated and added a little water to thin mine down.) Enjoy on sandwiches, eggs, and pasta. *I used almonds because pine nuts were $32.99 a pound at my local store- another option would be toasted walnuts.

Misc.

Prep Time: 10 min

Serves: 1

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rilled Beet and Hummus Stuffed Pita Light/warm up grill. Wash beets well and carefully slice beets into a 1/4” thickness. Toss with olive oil and salt. Lay beets out on grill and let cook on each side for 3-5 minutes (depending on the heat of your grill, I check them often.)

4-5 large golden beets 1 tablespoon olive oil 1/8 teaspoon salt 1/2 cup hummus 2 pita, with pockets

To assemble pita, slice in half and smear 1-2 tablespoons of hummus in each pita pocket. Layer lettuce and grilled beets inside. *If you don’t like the full on taste of beets, you can also toss the beets with a few herbs (thyme would be lovely).

Prep Time: 5 min Cook Time: 15 min Serves: 2 Main Dish

Dessert

� 1 1/3 cup heavy cream 3/4 cup 2% milk 1 vanilla bean 3 large egg yolks 3/4 cup sugar 3 cups black raspberries 1/4 cup cream cheese

Prep Time: 15 min Cook Time: 30 min

Serves: 8-10

lack Raspberry and Vanilla Bean Ice Cream Heat berries in a small sauce pan until juices begin to escape. Smash and set aside.* Slice the vanilla bean in half and scrape in to a medium pot. Add in heavy cream, milk, and turn on heat to medium. Bring milk to just before it starts to boil and forms bubbles around the edge*. In a separate bowl, whisk together egg yolks and sugar until mixture is lighten in color. While whisking constantly, stream about a ¼ cup a cup of the heated milk mixture in to the egg mixture. Continue to pour milk while whisking. Add contents back to the pot and cook until mixture becomes thick and coats the back of a wooden spoon. Stir in black raspberries and cream cheese. Turn off heat and stir until cream cheese is fully melted. From here, let cool completely and freeze as the original instructions call for or you can freeze according to your ice cream maker (which I did.) Notes: Black Raspberries are full of seeds. If you don’t like seeds, I recommend after heating to place berries in a food processor and run until liquid. Next, use a cheesecloth to strain out berries. * If you accidentally bring your milk to a boil, it shouldn’t hurt anything. However, I have found when you use non-homogenized milk, boiling will curdle the cream, so just be careful!

� 1/2 cup amaranth, uncooked 1 cup water (or coconut milk) 1 cup blueberries, frozen or fresh 1 tablespoon maple syrup 1/2 vanilla bean 1-2 tablespoons heavy cream (or coconut milk) pinch of salt

lueberries ‘n’ Cream Amaranth Porridge Soak Amaranth over night (if possible). Drain and rinse amaranth. Combine with one cup water and pinch of salt. Bring amaranth to a boil, and reduce to a simmer (all the way to low.) Cover and let simmer for 15 minutes. Remove from heat and let sit for 10 more minutes to thicken amaranth. In a separate pot add blueberries, maple syrup, and 1 tablespoon of heavy cream. Scrap out vanilla bean and toss both the seeds and the pod into the blueberries. Heat over low until blueberries are heated through (making sure not to boil the heavy cream.) Serve by pouring blueberry liquid in the bottom, followed by amaranth, then top with blueberries. *Slightly adapted from Sarah at My New Roots (mynewroots. blogspot.com)

Serves: 2

Prep time: 5 mins Cook time: 25 mins

Breakfast

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eggie Fried Rice Prepare the rice according to the package or through a rice cooker. Set aside. Dice all veggies to about a 1/4â&#x20AC;? each. Heat sesame oil over medium heat and add in onions, carrots, and green pepper- let cook for 2-3 minutes. Add in broccoli and cabbage, continuing to cook until broccoli is tender. Stir in soy sauce, vinegar, and garlic powder- cook for one more minutes. Finally, add rice and stir occasionally for 3-4 minutes to "fry" the rice. Taste and add salt, pepper, or more soy sauce if needed.

Serves: 2

1 cup Brown rice 1/2 small onion 1/2 green pepper 1/4 cup carrots 1/2 cup broccoli 1 cup cabbage 1/2 tablespoon rice wine vinegar 1/2 tablespoon soy sauce 1 teaspoon garlic powder 2 teaspoons sesame oil

Main Dish Prep Time: 60 min Cook Time: 15 min

ďż˝

In a pot, combine rinsed quinoa with the water and bring to a boil. Reduce to a simmer, cover, and let sit for 15 minutes until all the water has been absorbed. Combine with cabbage, onions, and peppers in a large bowl.

1/2 cup quinoa 1 cup water 1 cup cabbage 1/2 cup carrots 1/4 cup green onions 1/4 cup green pepper Sauce: 1 tablespoon natural peanut butter 1 teaspoon fresh ginger 2-3 tablespoon water 2 teaspoon soy sauce 1/2 tablespoon sugar 2 tablespoon hoisin sauce

Side Dish

uinoa Asian Slaw

In a small bowl, whisk together sauce ingredients. Pour over slaw mixture and stir well to combine. Cover, refrigerate and let cool for 1-2 hours until quinoa is cold and flavors have had a chance to blend together. Eat as a side or as a whole meal!

Serves: 4

Prep Time: 5 min Cook Time: 15 min

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aked Cauliflower Bites Preheat oven to 425Ë&#x161;. If bread crumbs are of the large variety, pulse in a food processor until finely ground. Beat egg, egg white, and water together. Set up an assembly line with cauliflower at one end, eggs , bread crumbs with oregano, and baking tray covered in parchment paper.

3 cups cauliflower cut into chunks 1 egg 1 egg white 1 tablespoon water 2 cups bread crumbs 1 tablespoon oregano

Begin with a handful of cauliflower and dip in the egg, roll in the breadcrumbs, then repeat for a double breading. Transfer to tray and repeat with remaining cauliflower, only using a handful of bread crumbs each time (or else they clump!) Bake for 12-15 minutes until outsides are crisp and cauliflower is tender. These are best served when still warm! Prep Time: 20 min Cook Time: 15 min Appetizer

Serves: 4

ďż˝ Filling: 3-4 cups sweet cherries, pitted 2 tablespoons maple syrup 2 tablespoons whole wheat flour Topping: 1/2 cup oats 1/4 cup whole wheat flour 2 tablespoons sucanat 1/2 teaspoons baking soda 2 tablespoons butter, melted

ummer Cherry Crisp Preheat oven to 375Ë&#x161;. In a medium bowl, combine filling ingredients slightly mashing the cherries and combing the flour and maple syrup. Divide into two 4" ramekins. In a separate bowl combine the dry topping ingredients and stir in the melted butter until everything is well combined. Divide the topping over each ramekin. Bake for 30-35 minutes until topping is golden and the cherry filling is bubbly. Serve while still warm.

Serves: 2

Dessert

Prep Time: 20 min Cook Time: 30-35 min

ďż˝

read and Butter Pickles Wash cucumbers, onions, and peppers well. Slice cucumber and onions thing (a mandolin works well for this) and cut peppers into fine shreds. Mix vegetables with salt and a few handfuls of ice cubes. Place in a stone crock, cover with plate, and let stand for three hours. Drain crock thoroughly, removing any pieces of ice still left. Mix sugar and spices with vinegar. Add cucumber mixture to a large roasting pan or pot and pour vinegar over. Place over low heat and stir occasionally. Heat mixture to scolding but do not boil. While mixture is heating, sanitize 8 pint jars. I do this by washing them with hot soapy water, pouring hot water in each, and then placing in a boiling water bath for 10 minutes. Place lids and rings in a separate pot with water and bring to a boil with funnel and ladle (sanitizing everything.) Pour hot pickle mixture into sanitized jars and seal. Let cool and jars will suction themselves.*

Misc.

Prep Time: 60 min Cook Time: 60 min

8 medium cucumbers 2 green peppers 8 small white onions 1/2 cup salt Pickling Syrup: 5 cups sugar 1 1/2 teaspoons turmeric 1/2 teaspoon ground cloves 1 tsp celery seed 2 tablespoons mustard seed 5 cups apple cider vinegar

*The original recipe does not call for an additional water bath to help seal the jars. My family has always let the jars sit out until cool and the lids always seal. However, due to health department concerns, most pickle recipes I see often have a processing time of 10-15 minutes after the lids have been sealed.

Serves: 8 pints

ďż˝ 1/2 cup fava beans 1/4 cup green onions 1/3 cup white cucumber 1 teaspoon olive oil 1 tablespoon lemon zest 1 tablespoon fresh basil 1 tablespoon mascarpone cheese 3 tablespoon parmesan 1/2 cup brown rice

ummery Rice and Fava Beans Prepare rice according to box. I eat this as a quick lunch dish and sometimes will use left over rice. While rice is cooking, heat olive oil in a pan. Add onions, fava beans, and cucumber to pan. Saute over medium to mediumlow heat until the beans are softened- about 8-10 minutes. Add lemon zest/basil and continue to cook for 1-2 minutes. Remove from heat. Once rice is done, stir in cheeses until cheese melts and rice becomes creamy. Finally, stir in bean mixture and enjoy while warm. Garnish with a little extra basil or Parmesan if desired.

Serves: 1

Prep Time: 30 min Cook Time: 15 min

Main Dish

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each Cobbler Preheat oven to 350˚.

Filling: 8 ripe peaches 1/4 cup sucanat 2 tablespoons whole wheat pastry flour

Peel and cube peaches into 1/2”-1” pieces, place in a bowl and toss with sucanat and flour, set aside. In a food processor, combine dry ingredients and pulse a few times. Cut butter into smaller chunks and toss into dry mixture, pulsing until butter is in small pea-size pieces. Finally, add 1/2 cup of milk and pulse until mixture pulls together, adding 1 tablespoon of milk extra as needed until dough forms.

Topping: 1 1/2 cup whole wheat pastry flour 1/4 cup sucanat 1 teaspoon baking powder 1/4 teaspoon salt 1/4 cup butter 1/2 - 3/4 cup milk

Divide peaches into 4-4” ramekins and top each with a few spoonfuls of the dough mixture. Place on a cookie tray and bake until tops are set and the filling is bubbling- 30-35 minutes. Serve warm with a big scoop of vanilla ice cream.

Dessert

Prep Time: 15 min Cook Time: 30 min Serves: 4

ďż˝ Peppers: 2 Sweet Green Peppers or Poblanos 1 tablespoon olive oil 1/2 medium onion 3 ears of corn 2 oz goat cheese 2 tablespoons vegetable broth 1/2 teaspoon salt Rice: 1/2 cup uncooked brown rice Zest and juice from one lime 1/3 cup cilantro

weet Corn and Goat Cheese Stuffed Peppers Heat broiler. Slice peppers in half and remove seeds. Place under broiler for 1-2 minutes, flipping once. Remove and set aside. Reduce heat to 375Ë&#x161;. Heat olive oil in a skillet over medium heat. Dice onion and add to olive oil, cooking for 3-4 minutes. Remove kernels from cob and add to onion. Cook until onion and corn is cooked through, 4-5 minutes. Let cool slightly. Add corn mixture to a food processor along with goat cheese, veggie broth, and salt. Pulse until mixture is creamed together but still has chunks of corn. Evenly spoon mixture in to peppers. Bake for 15-18 minutes. Mixture should be puffed up slightly and browning on top. To make rice, cover rice with water in a medium pot and bring to a boil. Continue to cook until rice is tender, adding more water if necessary. Drain and toss with cilantro, lime juice, and zest. Server with peppers. Main Dish

Prep Time: 30 min Cook Time: 15-18 min

Serves: 2

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hree-Grain Baked Breakfast Preheat oven to 375˚. In a large skillet over medium-low heat combine rye, barley, oatmeal, and pecans. Lightly toast for 5-6 minutes. Remove from heat and combine with flaxseeds, cinnamon, salt, and baking powder. Prepare an 8×8 dish by lightly buttering the surface. Place half the fruit in the bottom of the dish and cover with grain mixture. In a separate bowl whisk together milk, eggs, melted butter, and maple syrup. Pour evenly over grains and fruit. Finish by sprinkling remaining fruit on top.

Serves: 4-6

Bake for 45-50 minutes. The grains should be set and the top should be golden brown. Serve immediately with milk, heavy cream, extra sweetener, or more fruit.

2/3 cup Rye Flakes 2/3 cup Barley Flakes 2/3 cup Oatmeal 1/2 cup pecan pieces 1/4 teaspoon salt 1 teaspoon baking powder 1/4 cup flaxseeds 1 tablespoon cinnamon 2 tablespoons maple syrup 2 cups milk 2 eggs 2 tablespoons butter, melted (or your favorite oil) 3 cups seasonal fruit (blueberries, raspberries, strawberries, you can also use frozen)

Breakfast Prep Time: 15 min Cook Time: 45 min

ďż˝ 2 cup summer squash 1/2 cup yellow onion 1/4 cup carrot 1 clove garlic 1 cup potatoes, diced into cubes 1/4 cup white wine 2 cup broth 1/4 teaspoon each: coriander, turmeric, and paprika 1/8 teaspoon cumin, mustard powder, and cinnamon pinch cayenne pepper (if desired) 1/4 cup coconut milk (plus extra for topping) 1 tablespoon olive oil

ummer Squash Soup In a medium pot, heat olive oil over medium low heat. Add in garlic and onions, sauteing until onions begin to soften and garlic becomes fragrant. Add in squash, carrot, and potatoescontinuing to cook until squash and potatoes being to soften, about five minutes. During this time, begin to add spices. Once vegetables begin to soften, add in white white to deglaze the pan. Finally, pour in vegetable broth, bring to a boil, and reduce then to a simmer. Let simmer until potatoes and squash are soft, 20-25 minutes. (taste a couple times during this to adjust spices to your liking) Once potatoes are done, use an immersion blender or a regular blender to create a smooth texture in your soup. Return soup back to stove top, stir in coconut milk, and heat again until soup is hot. When ready to serve, place soup in a bowl, spoon 1 tablespoon of coconut milk onto top of soup, and sprinkle a little paprika on top of each.

Main Dish

Prep Time: 10 min Cook Time: 30 min

Serves: 2

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orn Cilantro Cakes with Roasted Zucchini Salsa Preheat oven to 400˚. Toss cubed zucchini with onion, jalapeño, olive oil, and salt. Roast until zucchini has turned slightly brown, 20-25 minutes. Remove and toss with lime juice and cilantro. Heat olive oil over medium heat in a skillet. Add in onions and cook until translucent, 4-5 minutes. Remove corn from cob and stir in to onions, continuing to cook until corn becomes soft, 4-5 minutes. Remove from heat and place mixture in a bowl. Add 1/3 cup pastry flour, baking powder, egg, honey, lime juice, salt, and cilantro; stir until well combine. Add more flour until mixture pulls together and can form patties. Divide batter in to 5-6 patties. Heat olive oil over medium heat. Pat in to 1" thick round disc. Fry on each side for 5-6 minutes. Each side should be browned. To serve, place on a platter and spoon salsa on top. Sprinkle goat cheese over an serve.

Main Dish

Serves: 2

Corn Cakes: 1/2 red onion, finely diced 1 tablespoon olive oil 2 ears sweet corn 1/3 - 2/3 cup pastry flour 1/4 teaspoon baking powder 1 egg 1 tablespoon honey 2 tablespoons lime juice 1/4 teaspoon salt 1/4 cup cilantro 1 tablespoon olive oil. Zucchini Salsa: 2 cups cubed zucchini 1/2 medium red onion, roughly diced 1 jalapeño, minced 1 tablespoon olive oil 1/4 teaspoon salt 1 tablespoon lime juice 1/4 cup cilantro, minced 1/4 cup goat cheese

Prep Time: 20 min Cook Time: 30 min

ďż˝ 1 recipe for whole wheat pasta 12 large, ripe tomatoes 1/4 cup olive oil 1 cup onions, diced 4 cloves garlic 1/2 cup dry white wine 1/4 cup fresh basil 1/4 tablespoons fresh oregano 2 tablespoons fresh rosemary 2 tablespoons fresh thyme 1 tablespoon sugar

omemade marinara and whole wheat pasta Make whole wheat pasta and set aside to let dry. To make marinara sauce, cute the top of the tomato out and cut an â&#x20AC;&#x153;Xâ&#x20AC;? in the top. Bring a large pot of water to a boil and blanch 3-4 tomatoes at a time for 20-30 seconds until skin begins to peel. Place blanched tomatoes in an ice bath and remove skin from tomatoes. Set aside and continue with remaining tomatoes. Cut tomatoes into quarters, remove seeds, and dice into large chunks. In a large pot, heat olive oil over medium heat. Add in onions and garlic, sauteing until fragrant (about 4-5 minutes.) De-glaze the pan with white wine and add in tomato chunks. Bring tomatoes to a boil and reduce to a simmer. Let cook for 90 minutes until tomato sauce has reduced down. Add in fresh herbs and sugar, continuing to cook for 1 more minute.

Main Dish

Remove from heat and using an immersion blender, puree sauce until smooth. Toss with freshly cooked pasta and serve hot.

Prep Time: 30 min Cook Time: 90 min

Serves: 4-6

� Prep Time: 2 hours 30 min Cook Time: 40 min

Bread

Serves: 16

ucchini Cheddar (yeast) Bread In the bowl of a stand mixer combine the water, yeast, and sweetener- give a quick stir and let sit until yeast becomes active (5ish minutes.) Stir in oil, salt, cheese, and zucchini, and 2 cups of flour. Start bread with the dough hook. Add ¼ cup of remaining flour and continue to slowly add flour (1-2 tablespoons at a time) until dough pulls away from the side of the bowl. Let run for 8-10 minutes. This will give you time to adjust flour and let the dough knead. Remember- you can always add flour but you can’t always take it away. The dough should be soft and slightly sticky. Cover with a damp towel and set aside to rise for 1- 1½ hours.

1 1/4 cup warm water 2 1/4 teaspoons instant yeast 2 tablespoons sugar 3-4 cups whole wheat flour 2 cups cheddar cheese, shredded 2 cups zucchini, shredded 1/4 cup sunflower oil 1/2 tablespoon salt Topping: Oil and extra cheddar for topping

Once the first rise is over, knead a couple of times into the form of a log. Place in an oiled bread pan, cover again and set aside for about 1 hour. With 30 minutes left, preheat your oven to 425˚. Once the loaf has risen the second time, brush with oil and sprinkle with cheese. Place in oven and if you have a bottle of water, mist the bottom of your oven a couple of times to get some steam going. Shut the oven door and let bake for 10 minutes. After 10 minutes, reduce the oven temperature to 375˚ and continue to bake for 30 minutes. Bread should have a golden crust and sound hollow when tapped. Remove from pan and let cool until you slice it.

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oasted Acorn Squash Stuffed Shells

4-6 oz pasta shells 1/2 tablespoons olive oil 1/4 cup onion 2 cups pureed acorn squash (from 1 roasted corn squash) 1/4 cup ricotta cheese 1/4 cup Parmesan salt and pepper to taste 2 tablespoons butter 1 tablespoon fresh rosemary (divided in half) parmesan for topping

Main Dish

To roast acorn squash, cut squash in half and remove seeds. Place cut side down in a pan filled with about a 1/2” of water. Roast at 400˚ until squash is tender (mine took about 30 minutes.) Remove and let cool. Scoop out the insides and set aside (this can be done the day before as well.) Cook pasta according to package. You want it cooked to the point of where you would serve it but you don’t want it soggy! In a bowl, stir together the acorn squash, ricotta cheese and Parmesan. In a skillet, heat olive oil over medium heat. Finely dice onions and add to pan. Cook until onions are translucent and cooked through. Stir in the squash mixture and cook over low heat until warm. In a small skillet, heat butter and rosemary over low heat until ready to serve. Once everything is ready, spoon (or you can pipe) squash mixture into each shell and place in a serving bowl. Once all the mixture is used, drizzle the butter over shells and finish with fresh grated Parmesan.

Prep Time: 10 min Cook Time: 20 min

Serves: 2

� Dessert

Prep Time: 20 min Cook Time: 35 min

Serves: 6

ini Apple Galettes

Two hours before (or up to a day before making galettes), dice apples into 1/4”-1/2” cubes. Toss with maple syrup, cinnamon, nutmeg, vanilla, and flour. Cover and refrigerate until ready to use. In a food processor (or a medium bowl) combine flour and salt for crust. Pulse (or cut) in butter. Once butter is mostly into small chunks, pulse (or cut) in cream cheese. (On a side note- I really love using a food processor to make this dough- less mess!) Once butter and cream cheese are in pea size pieces, pulse in 2 tablespoons of water until dough begins to come together (adding a 1 tablespoon of water extra as needed.) Remove from food processor and shape into a disc (without handling the dough too much.) Wrap in plastic and place in refrigerator. Preheat oven to 400˚.

Crust: 3/4 cup whole wheat pastry flour 1/4 teaspoon salt 4 tablespoons butter, chilled 1 oz cream cheese, chilled 2-4 tablespoons of ice water 1 egg Filling: 2 green apples 2 tablespoons maple syrup 2 teaspoons cinnamon 1/4 teaspoon nutmeg 1/2 teaspoon vanilla 1 tablespoons flour

Once dough has chilled for 20 minutes, remove and rollout on a floured surface into a rectangle that is roughly 12×9. Cut in to six pieces and move to a baking tray covered with a silpat or parchment paper. Take a rough 1/2” cup of apple pie and place it in the middle of dough. Bring edges up and over part of the apple filling and pinch together- it doesn’t have to be pretty. Repeat with remaining dough. Whisk egg and brush over crust. Bake for 30-35 minutes or until crust is golden brown. Remove and let cool slightly. Serve with whipped cream or vanilla ice cream.

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russel Sprouts and Lemon Pasta

4 ounce lemon pepper pasta 1 cup Brussel sprouts 2 clove garlic 2 tablespoon olive oil 1/4 cup walnut pieces lemon zest and parmesan for topping

Cook pasta according to package. If you are unable to find lemon pasta, use regular and add lemon zest to Brussel sprout mixture. While pasta is cooking, heat 1 tablespoon of oil over medium heat. Cook garlic until for one minute and add in Brussel sprouts. Cook until Brussel sprouts are tender, about 8-10 minutes.. Toss in walnuts (and additional lemon zest if using). Continue to cook for two more minutes. In a bowl combine drained pasta, Brussel sprouts, and remaining tablespoon of oil. Top with additional lemon zest and/or parmesan cheese.

Main Dish

Prep Time: 5 min Cook Time: 15 min

Serves: 2

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utternut Squash Mac and Cheese Bring a pot of water to a boil and add butternut squash. Cook until squash is softened and drained. Place in a food processor, add broth, and pulse until mixture is smooth. Set aside. Prepare pasta according to box (or how you normally do it!) Drain and set aside. In a small pan, heat butter over medium-low heat until melted. Whisk in flour and let cook for 1-2 minutes. Whisk in milk, butternut squash, salt, pepper, and garlic. Continue to whisk until the mixture begins to thicken (1-2 more minutes). Once thickened, remove from the burner and mix in cheese, continuing to whisk until melted (if the sauce seems too thick, add a little more milk.) Stir into pasta and serve.

2 cup butternut squash, diced 2 tablespoons veggie broth 1 1/2 tablespoon butter 1 1/2 tablespoon flour pinches salt, pepper, and garlic 3/4 cup milk 1 1/2 cup cheddar cheese 10 ounces pasta

Main Dish

Serves: 3-4

Prep Time: 15 min Cook Time: 25 min

Appetizer

ďż˝

Prep Time: 15 min Cook Time: 60 min

Serves: 4 pints

oasted Tomato and Corn Salsa

2 lbs cherry/roma tomatoes 2-3 cloves garlic 1 serrano pepper 1 large onion 2 tablespoons olive oil 2 ears sweet corn juice from a lime 1 cup cilantro 1/2 teaspoon salt

Preheat oven to 400Ë&#x161;. Slice tomatoes in half and place on a baking tray. Roughly chop the serrano pepper, garlic, and onion. Toss with 1 tablespoon of olive oil and sprinkle over tomatoes. Place in over and roast until everything is soft and lightly browning, 45-55 minutes. Remove corn from cob. Easiest way to do this is remove husk and place perpendicular in a large bowl, carefully cutting downwards. Toss with remaining tablespoon of olive oil and place on a separate baking tray. Roast until lightly browning, 15-20 minutes. In a food processor, combine roasted tomato mixture and cilantro. Pulse until combined. Squeeze in lime juice and salt, pulsing a few more times. Remove, place in a bowl, and stir in roasted corn.

ďż˝

otato, Leek, and Cheddar Soup

2 medium size leeks, sliced (up to through part of the green) 8 whole green onions, diced 1 cup celery 3 large potatoes, peeled and cubed 1 teaspoon olive oil 1/4 cup white wine (optional) 6 cup vegetable broth (or water) 1/3 cup uncooked white rice (quick cooking) 1/2 teaspoon pepper 2 tablespoon fresh dill (plus more for garnish) 1/2 pound shredded sharp cheddar cheese

To clean leeks, place sliced leeks in a bowl of water and let sit for 10 minutes while preparing potatoes. In a large pot, heat olive oil over medium. Add potatoes, leeks, green onions, ad celery and saute for about 10 minutes. Use the white wine to clear the bottom of the pot of any stuck potatoes if needed. Add broth, rice, pepper, and dill. Bring to a boil, reduce heat and let simmer until rice is cooked and potatoes are soft, about 20 minutes. Remove pot from stove and using an immersion blender (or food processor) puree soup to desired consistency (less time for a chunkier soup.) Add cheese (if using) and stir until melted. Garnish with extra cheese and fresh dill.

Serves: 6

Notes: The cheese is optional, this soup can also make a great creamy vegan soup. Adapted from Vegetarian Times Cookbook

Main Dish

Prep Time: 20 min Cook Time: 30 min

ďż˝

ear, Walnut, and Gorgonzola Salad In a medium skillet, melt butter and whisk in sugar. Add walnuts and let cook, stir often, until sugar has caramelized on the walnuts (about 3-4 minutes.) Remove from skillet and set aside. In same skillet, add pear slices and cook on one side for 2 minutes, flip, and cook until pears are warmed through. To assemble salad, whisk olive oil, vinegar, salt, and pepper together and toss with lettuce. Place lettuce in a bowl and top with walnuts, pears, and Gorgonzola cheese. Serve while warm.

1 tablespoon butter 2 tablespoon sucanat 1/2 cup walnut pieces 1 medium ripe pear 1/3 cup Gorgonzola cheese lettuce 1 tablespoon olive oil 1 tablespoon balsamic vinegar salt and pepper to taste

Serves: 2 Side Dish Prep Time: 5 min Cook Time: 20 min

ďż˝

oasted Pumpkin and Pecan Pancakes

1/3 cup pecans 2/3 cup whole wheat pastry flour 1 1/2 teaspoons baking powder 1/4 teaspoon salt 1 teaspoon cinnamon 1/4 teaspoon nutmeg 1/4 teaspoon ginger 1 pie pumpkin (or 1/2 cup pumpkin puree) 1 egg 2 tablespoons walnut oil 1 tablespoon maple syrup 1/2-3/4 cup milk

Preheat oven to 425Ë&#x161;. Remove top of pumpkin. Quarter pumpkin and remove seeds, set aside. Scrape out remaining small seeds and the stings. Place each quarter face down in a baking dish and roast for 30-40 minutes or until pumpkin is tender. Remove and let cool slightly. Once pumpkins are done, scoop out the insides and place in a food processor. Pulse until mixture is smooth. Next, place in either a cheese cloth or strainer and press out all of the liquid. Set aside. In a food processor, pulse pecans until they resembled course flour. Combine with whole wheat pastry flour, baking powder, cinnamon, salt, nutmeg, and ginger. Set aside. In a separate bowl, whisk together 1/2 cup of pumpkin puree and egg. Whisk in oil, maple syrup, and 1/2 cup of milk.

Breakfast

Prep Time: 5 min Cook Time: 10 min

Combine wet mixture in to dry mixture and stir until batter is combined. Stir in more milk if consistency is not pourable. Heat a skillet over medium heat. When skillet is hot (if you flick water onto the skillet, it should sizzle), take about 1/4 cup of batter and pour onto skillet. Let cook for 1-2 minutes (until the pancakes begins to bubble slightly. Flip and let cook for another 1-2 minutes until pancake is cooked through. Serve with butter, maple syrup, and a sprinkle of cinnamon

Serves: 2-3

Notes: If pressed for time, cook pumpkin up a day or two before.

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outhwest Sweet Potato Skins Pre-heat oven to 425˚, cut sweet potatoes in half and place cut side up on a baking tray. Bake until sweet potato has softened, about 25-30 minutes. While the sweet potatoes bake, heat 1/2 tablespoon of olive oil in a skillet and add diced onions and peppers. Let saute until onions become translucent. Stir in tomatoes, cilantro, and lime juice an continue to cook until mixture is heated through, set aside until skins are done. Once sweet potatoes are soft, scoop out the insides leaving 1/4” of sweet potato in the skin. (saving the rest of the sweet potato for another project.) Turn skins upside down, brush with remaining olive oil, and sprinkle with salt. Bake for 10 minutes, flip, and bake for another 10 minutes- skin should be crispy. Sprinkle cheese in the insides of the skins and return to the oven to bake for another 4-5 minutes until cheese has melted. Remove and top with onion mixture and sour cream (avocado would also go great here!)

4 small sweet potatoes 1 medium onion 1/2 cup peppers 1/4 cup cilantro 1/4 cup tomatoes 1 tablespoon cilantro 1 cup Colby Jack cheese sour cream and extra cilantro for topping 1 teaspoon salt 1 tablespoon olive oil

Prep Time: 30 min Cook Time: 25 min

Serves: 4

Appetizers