NCG Cookbook Feb 2016

The ncgCARE Cookbook

February 2016

Created by: Stephanie Ney and Julie Gassaway

Thanks to all our awesome contributors!

Frank Viera, Debbie Sikes, Carol Lucking, Erika Parkinson, Hannah Phillips, Sherri Wise, Joan Green, Michelle Schrotz, Brenda Ridley-Garris, Christie Wilson, Victoria Altizer, Lemuel Williams, Beth Garner, Emily Johnson, Amy Stone, Oliver Agee, George Young, and Kendall McCarthy!

Table of Contents

Breakfast

Soups/Sides

Entrees

Dessert

Breakfast

~ Strawberry-Yogurt Snack Cake ~ by: Julie Gassaway Prep Time: 2 Minutes ~ Total Time: 2 Minutes ~ Servings: 1

Ingredients 2 Caramel Rice Cake 2 TBSP Greek Yogurt 4 Strawberries Honey Handful of grain or nut of your choice (example in picture: toasted oats and chopped almonds)

Directions: 1.

2.

3.

Spread yogurt on rice cake Slice strawberries in half and position on cake in any way you choose.

Drizzle some honey for added stickiness, then sprinkle oats or chopped nuts on top.

~ Peanut Butter Oatmeal Banana Breakfast Cookies ~ Created by: Michelle Schrotz Prep Time: 10 Minutes ~ Total Time: 25 Minutes ~ Servings: 6

Ingredients 1 1/2 cup mashed ripe banana (about 3 bananas) 1/2 cup all natural peanut butter 2 cups old fashioned oatmeal 1/4 cups chocolate chips (or could substitute raisins or other type of dried fruit) 1 tsp baking soda 1 tsp cinnamon 1 tsp salt

Directions: 1. Heat oven to 350 degrees 2. Mash the bananas until you have a smooth consistency. Add remaining ingredients and mix together. Spoon out onto a baking dish into the size of cookie that you want to have. Note that these cookies will not rise, so make them the shape that you want to have them before you bake.

3. Bake for 15 minutes

~ Breakfast Bonanza Smoothie ~ Victoria Altizer Prep Time: 2 Minutes ~ Total Time: 2 Minutes ~ Servings: 1

Ingredients 1 cup nonfat/low fat milk 1/4 cup blueberries 1/4 cup of strawberries 1/2 cup of orange juice 1/2 cup of ice

Directions: Blend well for a protein packed breakfast on the go :)

~ Almond Raspberry Breakfast Bites ~

By Julie Gassaway Prep Time: 8 Minutes ~ Total Time: 20 Minutes ~ Servings: 12

Ingredients 1 cup ripe bananas 2 cups oats Âź cup almond butter 3 tbsp flaxseed 2 tsp cinnamon 1 tsp almond extract 1/8 tsp sea salt Organic raspberry jam

Directions: 1. Pre-heat oven to 350 degrees.

2. Mash up bananas in large bowl.

3. Slowly mix in the rest of the ingredients except for jam.

4. Using a muffin pan, fill up muffin cups about 1/4th of the way, then using a spoon or your finger, create a space in the center for the jam.

5. Spoon a small amount of jam into the newly created hole of each breakfast bite.

6. Bake for 10-12 minutes. Make sure to allow the bites to cool before eating as the jam will be very hot!

Optional: add almond slices and almond butter drizzle (made of almond butter, honey, and cinnamon) for garnish.

~ Bacon Wrapped Pork Pieces ~

by Oliver Agee Prep Time: 10 Minutes ~ Total Time: 40 Minutes ~ Servings: 8

Ingredients • 2lbs pork tenderloin • 8 slices bacon • 1 tablespoon garlic powder • 1 teaspoon seasoned salt • 1 teaspoon dried basil • 1 teaspoon dried oregano

Directions: 1. Preheat an oven to 400 degrees F (200 degrees C).

2. Place the bacon in a large, oven-safe skillet, and cook over mediumhigh heat, turning occasionally, until lightly browned and still flexible, 6 to 7 minutes. Drain the bacon slices on a paper towel-lined plate. Remove any excess bacon grease from the skillet. Combine garlic powder, seasoning salt, basil, and oregano in a small bowl. Set aside.

3. Wrap the pork tenderloin with the bacon strips securing with 1 or 2 toothpicks per strip of bacon. Slice the tenderloin between each bacon strip to create the medallions. Dip both sides of the medallions in seasoning mix.

Melt butter and oil together in the same skillet over medium-high heat. Cook each medallion for 4 minutes on each side.

4. Place skillet into the preheated oven and bake until the pork is no longer pink in the center, 17 to 20 minutes. An instant-read thermometer inserted into the center should read 145 degrees F (63 degrees C).

~ Spinach, Sausage, and Mushroom Frittata ~ Hannah Philips Prep Time: 10 Minutes ~ Total Time: 40 Minutes ~ Servings: 8

Ingredients • 1-2 tbsp cooking fat (olive oil, coconut oil, etc.)

• 1/2 lb. ground sausage • 1 cup fresh spinach, chopped • 1 cup mushrooms, sliced • 1/2 small onion, chopped • 10 eggs • Salt and pepper, to taste • Any other spices or seasons, as desired

Directions: 1. Preheat oven to 350 degrees. Heat a 10-­‐12" cast iron skillet on medium-­‐ high heat. Add cooking fat. Chop veggies. Beat the eggs with salt and pepper in a separate, medium-­‐sized bowl.

2. Add onion to pan, stirring occasionally, until they begin to soften and brown. Add ground sausage, breaking it up as it browns and cooks through.

3. Once sausage is brown, add mushrooms and spinach. Cook, stirring occasionally, until mushrooms are slightly browned and spinach is wilted (about 2-­‐4 minutes).

4. Turn off burner, make sure everything in the pan is evenly distributed, and pour beaten eggs into the pan over cooked pieces. Immediately transfer to the preheated oven.

5. Cook for 20 minutes or until eggs are completely cooked through.

~ Spinach & Cheese Omelet ~ by: Carol Lucking Total Time: 15 Minutes ~ Servings: 2 Ingredients • • • • • • • •

Portobello mushroom top Organic soy spread Fresh spinach leaves 4-5 eggs Very cold water Salt and pepper to taste Organic valley cheddar cheese Feta cheese

Directions: • Chop portobello mushroom top and, in a skillet, sauté in Earth Balance organic soy spread.

• Place fresh spinach leaves on top of the mushrooms.

• Turn skillet down to simmer so mushroom can cook and spinach can wilt slightly while you beat the eggs next. Do not overcook.

• Beat up four to five organic eggs and three tablespoons of very cold water with a wire whisk until fluffy or, beat with my favorite, and old fashion egg beater. Adding the cold water enhances the fluffy texture. Add salt and pepper to taste.

• Pour eggs into the skillet, over the spinach and mushrooms.

• Grate in some Organic Valley cheddar cheese.

Sprinkle with feta cheese on top.

• After cooking slightly on medium low heat, go around the edges of the skillet gently with a spatula, allowing any soft egg to drip underneath by tipping the skillet. This will add height on the edges of the omelet.

• Turn down to simmer. Cover skillet so the omelet puffs up, keeping watch it does not cook too much.

• When the egg appears cooked, fold it in half.

• Cut portions, adding home fries on the side. Top off with a side of half a grapefruit and a mimosa!

~ Avocado-To-Go Wrap ~ Victoria Altizer Time to Make: 5 Minutes ~ Servings: 1

Ingredients • 1/4 of avocado sliced • 1 whole wheat low fat tortilla • 1 medium sized tomato slice • 1 cup lettuce and alfalfa sprouts • 1 slice cheddar cheese

Breakfast Grab and Go “Egg Muffin” – Emily Johnson Prep Time: 10 Minutes ~ Total Time: 40 Minutes ~ Servings: 8

Ingredients 12 eggs Cheddar cheese Canadian Bacon English Muffins

Directions: 1.

2.

3.

4.

5.

Cook all 12 eggs to your preferred taste On an English place egg, Canadian bacon, and cheddar cheese Wrap in aluminum foil individually Place in a zip lock freezer bag Cook for 1 min in the morning and boom breakfast on the go costing you less than $1 a piece!

Sweet Potato Hash with Kale Amy Stone Time to Make: 20 Minutes ~ Servings: 1

Ingredients For the Hash 1 large sweet potato diced 1 small onion diced 5 strips bacon

For the Kale Kale Olive oil Fresh minced garlic

Directions: For the Hash: 1. Cook bacon and put to the side. Keep drippings.

2. SautĂŠ sweet potato and onion in bacon drippings.

3. Add crumbled cooked bacon.

4. Crack one or two eggs over hash mixture.

Drop a few drops over water into the hot skillet to create steam and cover to cook eggs. Eggs will be runny when served.

5. The yummy yoke will spread over the sweet potatoes. If you like your eggs cooked more, you can fry them in a skillet and put onto of hash.

For the Kale: 1.

2.

3.

4.

Preheat oven to 350 degrees.

Line a baking sheet with aluminum foil.

Pull apart kale leaves and drizzle with olive oil.

Mix in fresh minced garlic and cook for 15 minutes to wilt kale leaves.

Soups, Salads, & Sides

~ Southwest Style Stuffed Peppers ~ by: Michelle Schrotz Prep Time: 10 Minutes ~ Total Time: 35 Minutes ~ Servings: 6

Ingredients • • • •

• • • • • • • •

Ground Beef Onion Green Bell Pepper Taco Seasoning of your choice (you can make your own or buy the packets, or containers of taco seasoning) Tomatoes (can be canned or fresh) Black Beans Bell Peppers Shredded Cheese Olive Oil Salt Pepper Cilantro

Directions: o Saute the onion and green pepper until softened. o Add ground beef taco seasoning, salt and pepper to taste, stirring and cooking until the beef is browned.

Drain off excess fat, then return to pan. o Add can of black beans and tomato, stir until all cooked through. o Cut open bell peppers so that they are laying flat on a 9x13 casserole dish. o Drizzle the peppers with olive oil and salt and pepper. Spoon in taco meat into the bell pepper. o Bake for about 25 minutes (until bell peppers have softened) in a 350 degree oven. o The last 5 minutes of baking, add a pinch of shredded cheese to peppers and put back into the oven so that the cheese melts.

~ Spaghetti Squash with Kale and Chard ~ by: Hannah Phillips Prep Time: 1 Hour ~ Total Time: 1 Hour 15 Minutes ~ Servings: 2

Ingredients • 4 cups mix of rainbow chard and savoy kale (or any greens you like) • 1 spaghetti squash • 3 tbs pesto mixture (containing basil, olive oil, salt and pine nuts) • 1 tbs olive oil

Directions: 1. Slice spaghetti squash in half. For cooking in the microwave: place halves on their curved backs on microwave safe plate or bowl, pour water into halves, and microwave for 10 minutes. For cooking in the oven: places halves on cooking sheet and cook at 375 degrees for 45 minutes to an hour.

2. Once squash is cooked, spoon out seeds. Rake squash out of shell with a fork.

3. Heat large pan with 1 tbs olive oil. Put in cooked squash.

4. Add greens and pesto, mixing well as you cook and blend together

~ Summer Bean and Corn Salad ~ by: Joan Green Total Time: 10 Minutes ~ Servings: 4

Ingredients • ¼ cup granulated sugar • ¼ cup apple cider vinegar • 1-1/4 cups corn • ½ cup vegetable oil • 1 red bell pepper, diced • 1 cup celery, diced • 1 cup sweet onion, diced • 2 jalapeno peppers – (this part is up to you), seeded, minced • 1 can black beans, rinsed and drained (15.5 oz) • 1 can black eyed peas, rinsed and drained (15.5 oz) • Salt to taste

Directions: 1. Combine sugar and vinegar in large microwave-safe bowl. Heat in microwave about 1 min, until sugar is dissolved, stir 2. Add corn and oil; stir to combine.

3. Add remaining ingredients; toss.

4. Season to taste with salt.

~ Scallop Salad ~ by: Frank Viera Prep Time: 5 Minutes ~ Total Time: 10 Minutes

Ingredients • 1 Dozen Fresh Large Sea Scallops • Head of Romaine Lettuce • 4 Ripe Cherry Tomatoes • Butter Substitute • 1 Cup Balsamic Vinegar • 1/4 cup Honey • Pepper to Taste • Fresh Lemon Grass • Fresh Dill • Chives • 2 Garlic Cloves

Directions: Scallops: 1. In a 12-14 inch sauté pan, put 3-4 tbsp olive 0il, ground pepper and 2 cloves crushed garlic over high heat.

2. Place scallops in pan after oil is hot.

3. Place liberal amount of Lemon Grass, Dill and Chives on top of the scallops.

4. Cook about 2 minutes per side.

5. Place leafs of Romaine Lettuce on a plate with tomatoes as garnish.

Dressing: In a saucepan, mix balsamic vinegar, pat of artificial butter, honey,1 tbsp. crushed dill, crushed pepper, juice of ½ lemon. Heat over high heat until boil, and then reduce heat to low until reduced to 1/3 of original volume. Remove to cool. Drizzle on Salad.

Main Dishes

~ Grilled Chicken with Tomato Avocado Salad ~ Brenda Ridley-Garris Total Time: 20 Minutes ~ Servings: 4

Ingredients ~ 1/4 cup Low-Fat Buttermilk ~ 3 tablespoons Mayonnaise ~ 2 tablespoons minced Fresh FlatLeaf Parsley ~ 1 tablespoon minced Shallots ~ 1 teaspoon minced Fresh Thyme ~ 1 teaspoon Cider Vinegar ~ 1/4 teaspoon freshly Ground Black Pepper ~ 1/8 teaspoon Kosher Salt ~ 1 Garlic Clove, minced ~ 4 (6-ounce) Skinless, Boneless Chicken Breast Halves ~ Cooking spray ~ 1 1/2 tablespoons Olive Oil ~ 1 teaspoon Onion Powder ~ 3/4 teaspoon Ground Cumin ~ 3/4 teaspoon Kosher Salt, divided ~ 1/4 teaspoon Chipotle Chile Powder ~ 2 ears Yellow Corn, shucked ~ 1 small Red Onion, cut into 1/2-inch slices ~ 2 Yellow Tomatoes, each cut into 4 slices ~ 2 Red Tomatoes, each cut into 4 slices ~ 1 cup Cherry Tomatoes, halved ~ 1 sliced peeled Ripe Avocado (150 g)

Directions: • Preheat grill to high heat.

• Combine first 9 ingredients in a small bowl; stir with a whisk. Chill buttermilk mixture until ready to serve.

• Lightly coat chicken with cooking spray.

Combine oil, onion powder, cumin, 1/2 teaspoon salt, and chipotle; rub evenly over chicken.

• Coat corn and onion with cooking spray.

Arrange chicken, corn, and onion on grill rack; grill 8 minutes or until done, turning chicken and onion once and corn occasionally.

• Remove from grill; let stand 5 minutes.

Cut corn kernels from cobs. Slice chicken.

• Arrange 1 breast on each of 4 plates.

Arrange 2 yellow and 2 red tomato slices on each plate. Top each serving with 1/4 cup cherry tomatoes. Divide corn, onion, and avocado evenly among plates.

Sprinkle 1/4 teaspoon salt over salads.

Drizzle about 1 1/2 tablespoons dressing over each salad.

~ Grilled Chili Salmon with Lime Crema ~ by: Martin Perez Total Time: 25-30 Minutes Ingredients For the fish: • 4 (6-ounce) skin-on salmon fillets, pin bones removed • Kosher salt • 1 tablespoon chili powder • 1 garlic clove, minced • 1 tablespoon olive oil • 2 teaspoons freshly squeezed lime juice (from about 1/2 medium lime) For the sauce: • 1/4 cup finely chopped cilantro leaves • 2 green onions, finely sliced • 1/2 cup Mexican crema or sour cream • Finely grated zest and juice from 1 medium lime, plus more as needed • Kosher salt, to taste For cooking the fish: • Vegetable oil • 1 sliced peeled Ripe Avocado (150 g)

Directions: 1. Dry the salmon well with paper towels and season it all over with salt. In a small bowl, combine the chili powder, garlic, olive oil, and lime juice; stir to form a paste.

Spread the paste all over the salmon fillets in a thin layer, distributing it evenly. Set aside at room temperature for 15 minutes.

2. Meanwhile, make the sauce. Stir together the cilantro, green onions, crema, lime zest and juice, and a pinch of salt. Taste and adjust the seasoning with more lime juice or salt as needed. Transfer to a small serving bowl and set aside.

3. Set a large nonstick or well-seasoned grill pan over medium-high heat and wait for it to get hot, about 5 minutes. Brush the surface with vegetable oil and add the salmon fillets skinside down. Reduce the heat to medium-low and cook, pressing down on the fillets with a spatula to make sure the skin is making contact with the pan. Cook until the skin is crisp, about 6 minutes.

4. Turn the salmon and cook on the flesh side until the salmon is done to your liking (about 1 minute longer for medium-rare).

5. Transfer the fish to a warmed serving platter and cover loosely with aluminum foil. Let it rest for 5 minutes before serving with the sauce.

~ Beef Stew with Farro ~ by: Debbie Sikes Prep Time: 15 Minutes ~ Total Time: 1 1/2 Hours

Ingredients • 1.5 to 2 lbs lean beef cut into cubes (fat cut away) • Olive Oil • Approx 3 Tbs flour • I small onion • 4 stalks celery • 4 to 5 cloves garlic • Red wine to deglaze pan (can use beef broth or water if preferable) • 6 cups water • Beef Bullion • 6 plum tomatoes or 1 can diced tomatoes • 4 to 5 carrots • 1 cup Farro

Directions: • 1 cup Farro (I use lean organic beef* purchased at Trader Joes which is already cubed for stewing. Very convenient! But you can take any cut of beef, such as chuck or beef shoulder and just cut away the fat and cube into bite size pieces. Tip: If starting with a whole cut of beef, it’s easier to cube if the beef is partially frozen.)

• Lightly coat the bottom of a large pan or Dutch oven with olive oil and heat on low to medium. Coat cubed beef with flour and sauté in olive oil until just browned on all sides.

At that point, remove browned beef from pan and set aside.

• Add just a little more olive oil to same pan and sauté diced onion and celery until soft.

Once soft, add chopped garlic and sauté for a couple minutes on low heat so as not to burn.

At this point you will have to use some type of liquid* to deglaze the pan since there will be a combination of the beef and flour stuck to the bottom of the pan. I prefer to use some red wine, probably about 1/3 cup to a ½ cup, but you can use broth or water if you prefer not to cook with wine. Let the liquid bubble up on the bottom of the pan and begin to stir the onions, celery, garlic, liquid and beef drippings until the bottom of pan is smooth.

• Add beef back to the pan and 6 cups of water. Add beef broth to taste. Cook on low to medium heat for about 45 minutes. Dice 4 to 5 carrot and 6 plum tomatoes to add. Cook until carrots are tender. Use 1 cup Farro* or substitute one cup barley and cook according to instructions on the grain package. Usually about 20 minutes on low.

~ Baked Herb Salmon ~ by: Hannah Phillips Prep Time: 2 Minutes ~ Total Time: Minutes ~ Servings: 1

Ingredients • 1 whole sold sockeye salmon fillet with skin on • Sea salt • Olive oil • Garlic (optional) • Dill (or other herb, such as fresh tarragon, chives, etc) Directions: 1. Turn your oven to 375 degrees 2. Pour a little olive oil in a small dish. Add garlic.

3. Lay the salmon out on a baking sheet and pat dry.

4. Finely chop your herb of choice.

5. Drizzle or brush the oil onto the flesh side of the salmon, coating lightly.

6. Sprinkle sea salt and fresh herbs over the salmon.

7. Bake your salmon 8-10 minutes, depending on how your oven cooks. (White specks rising on top means it’s about done.)

~ Copycat Maggiano’s Pasta ~ by: Christie Wilson Total Time: 25-30 Minutes ~ Servings: 4

Ingredients • 1 jar of alfredo sauce • 1 jar of marinara sauce • 1 box ziti noodles (or whatever kind you prefer!)

• 1 bag mozzarella cheese Directions: 1. In one pot, boil noodles for 6-8 minutes 2. In another pot, combine the jars of sauce and half a bag of the cheese. Stir until cheese melts and sauce is hot.

3. Drain noodles and put in an oven safe deep dish. Pour sauce over the noodles and other half of cheese on top.

Cover and bake for 15-20 minutes at 350 degrees.

~ Chana Potato Curry ~ by: Lemuel Williams Prep Time: 10 Minutes ~ Total Time: 35 Minutes

Ingredients • 1/2 lb. dried channa or 1 tin of channa (garbanzo bean/Chickpeas) • 4 potatoes, peeled and chopped • 2 cloves garlic, chopped • 1 small onion, chopped • 2 pimento peppers, finely chopped • 2 tbsp. curry powder • 1/2 tsp. salt (or salt to taste) • 3-4 leaves chadon beni, chopped finely • 2 tbsp. olive oil

Directions: 1. If dried channa is used, pressure cook the channa in salted water (1 tsp salt) until tender. Drain and set aside the channa and the channa water.

(Note: it is also recommended to soak the channa in water first. Strain and the pressure cook the beans).

2. Wash, peel and chop the potatoes. Heat oil and add onion and garlic. Add the curry and cook until almost dry. Add potato and green seasoning (bought at any Caribbean store/grocery). Stir until coated with curry.

3. Add channa and mix. Then add the pimento and chadon beni. Add the "channa" water (about 2 cups).

4. Cook until potatoes are tender and mixture is thick. Season with salt, and add pepper to taste

~ Ginger Turmeric Chicken ~ by: Hannah Phillips Prep Time: 10 Minutes ~ Total Time: 30 Minutes

Ingredients • 4-5 chicken breasts (depending on size), patted dry • 2-inch chunk of fresh ginger, grated • 1 1/2 tsp ground turmeric • 2 garlic cloves, pressed or grated • 2 tsp sea salt

Directions: 1. In a small bowl, mix together spices and salt until a dry paste forms.

2. Massage spice mixture all over chicken.

3. Roast in the oven at 400 degrees for around 20 minutes, or cook in a skillet for around 10 (until done).

~ Broiled Tilapia Parmesan ~ by: Oliver Agee Prep Time: 5 Minutes ~ Total Time: 15 Minutes

Ingredients

Directions:

• 1/2 cup Parmesan cheese • 1/4 cup butter, softened • 3 tablespoons mayonnaise • 2 tablespoons fresh lemon juice • 1/4 teaspoon dried basil • 1/4 teaspoon ground black pepper • 1/8 teaspoon onion powder • 1/8 teaspoon celery salt • 2 pounds tilapia fillets

1. Preheat your oven's broiler. Grease a broiling pan or line pan with aluminum foil.

2. In a small bowl, mix together the Parmesan cheese, butter, mayonnaise and lemon juice. Season with dried basil, pepper, onion powder and celery salt. Mix well and set aside.

3. Arrange fillets in a single layer on the prepared pan. Broil a few inches from the heat for 2 to 3 minutes. Flip the fillets over and broil for a couple more minutes. Remove the fillets from the oven and cover them with the Parmesan cheese mixture on the top side. Broil for 2 more minutes or until the topping is browned and fish flakes easily with a fork. Be careful not to over cook the fish.

~ Trinidad-Style Curry Chicken ~ by: Lemuel Williams Prep Time: 15 Minutes ~ Total Time: 2 Hours

Ingredients 12 chicken drumsticks 1 onion 1 inch piece or ginger, peeled 4 garlic cloves ½ cup fresh cilantro 2 tbsp curry powder 1 hot pepper (scotch bonnet or habanero) o 4 tbsp oil o ½ cup water o ½ cup chopped cilantro

o o o o o o o

Directions: 1 Wash the chicken drumsticks and peel the skin up to the knob.

2. Using a cleaver, or any good solid knife, chop the top part off the drumstick.

Check to see if there are any little chipped pieces of bone hanging around. Remove them, if there are, and wash them one more time.

3. Pulse the onion, garlic, ginger, ½ cup cilantro and hot pepper in the food processor until finely chopped. Remove the seeds of the pepper if you do not like it really hot.

4. Add the curry powder and pulse it again until a curry paste is formed.

5. Rub the curry paste all over the chicken drumsticks and place in the fridge for at least an hour to marinate. Heat the oil in a skillet and add the marinated chicken. Brown on all sides and then add the water to create a sauce. Let the chicken simmer about 45 minutes longer. Add a little more water if the sauce gets too dry.

6. Remove from the heat and stir in the chopped cilantro. Serve with rice.

1 2

~ Crock Pot Lasagna ~ by: Emily Johnson Prep Time: 15 Minutes ~ Total Time: 3 ¼ hrs ~ Servings: 4

Ingredients • 1lb. Ground beef (substitute ground turkey for a healthy option) • 1lb. shredded cheese of choice (substitute low fat for healthy option) • 2 jars of spaghetti sauce • 1 jar of vodka sauce • 1 package of uncooked lasagna noodles

Directions: 1. Cook and season beef to liking, I used (Italian seasoning, garlic powder and black pepper) 2. Drain the grease from the beef.

3. Layer in crock pot: Spaghetti sauce, noodles, beef, cheese, vodka sauce 4. Repeat (until satisfied with thickness) 5. Top off the last layer with sauce and cheese 6. Cook on high for 3 hours and ENJOY!

~ Turkey Fettuccine Skillet ~ by: Sherri Wise ~ Total Time: 20 Minutes ~

Ingredients • • • • • • • • • • • • • •

8 oz. uncooked fettuccine 1/2 c. chopped celery 1/2 c. chopped onion 4 garlic cloves, minced 1 tsp. canola oil 1 c. sliced mushrooms 2 c. fat-free milk 1 tsp. salt-free seasoning mix 1/4 tsp. salt 2 T. cornstarch 1/2 c. fat-free half-nhalf 1/3 c. Parmesan cheese 3 c. cubed turkey breast 3/4 c. mozzarella cheese

Directions: 1. Cook fettuccine according to package directions.

2. Meanwhile, in a large ovenproof skillet coated with nonstick spray, sauté the onion, celery, and garlic in oil for 3 minutes. Add mushrooms; cook and stir until vegetables are tender.

3. Stir in milk, seasoning blend and salt.

4. Bring to a boil. Mix cornstarch and half-n-half until smooth; stir into skillet. Cook and stir for 2 minutes or until thickened and bubbly.

5. Stir in Parmesan cheese just until melted. Stir in turkey. Drain fettuccine; add to turkey mixture. Heat through.

6. Sprinkle with mozzarella cheese.

7. Broil 4-6 inches from the oven heat for 2-3 minutes until cheese is melted.

~ Stir Fry Organic Chicken/Veggie Delight ~ by: Carol Lucking Prep Time: 10 Minutes ~ Total Time: 1 Hour

Ingredients • Organic brown rice • Organic chicken broth • Soy sauce • Ginger • Worcestershire sauce • Cilantro • Red cabbage • Onion • Broccoli • Mushrooms • Coconut spread • Salt and pepper to taste

Directions: 1. Chop and sauté chicken in olive oil in a skillet. Add ginger and chopped cilantro, then set aside.

2. Meanwhile, cook rice first in the chicken broth and your favorite seasoning (1 cup of rice to 2 cups broth). This should take about 45 minutes.

3. Add soy sauce and Worcestershire sauce. Stir and set aside.

4. While chicken and broth are simmering, sauté the chopped onion, broccoli, cabbage and mushroom in the coconut oil, adding salt and pepper to taste, until tender.

5. Using a bowl or plate, spoon rice mixture as the bottom layer, then the vegetables, and finally add the cilantro chicken.

~ Trinidad Curry Rice ~ By: Lemuel Williams ~ Total Time: 2 Hours ~ Servings: 2

Ingredients 4-5lbs chicken, cut into pieces and washed with lime/lemon juice 1 tablespoon salt 1 teaspoon Worcestershire sauce 1 tablespoon ketchup 2 cloves of garlic – thinly sliced or crushed 1 teaspoon fresh/bottled ginger – crushed. (use 1/2 if it’s ginger powder) 2 tablespoon vegetable oil (one that can withstand high heat) 1 medium onion, chopped 1 medium tomato, chopped 2-3 tablespoon cilantro (or 2 tbs Trinidad green meat seasoning) 2 tablespoon brown sugar 3 cups water 1/2 teaspoon black pepper 1/4 hot pepper (only if you like your food spicy) 1 green onion or chive – chopped 2 sprigs of fresh thyme (1 teaspoon dried) 1 large carrot sliced into “coins” 1 can coconut milk (about a cup) 1 can pigeon peas (also known as congo peas) 3 cups of long grain brown rice (washed) 1 teaspoon golden ray salt butter (optional)

Directions:

1. Cut and wash the chicken pieces, then season with all the ingredients mentioned above except, the oil, sugar, coconut milk, carrot, rice, water, golden ray and the can of pigeon peas.

2. Allow the seasoned chicken to marinate for at least 1 hour before you continue.

You’re probably shocked by the amount of salt we used during the seasoning process, don’t fear. When we add the other ingredients, the saltiness will balance off nicely.

3. In a large pot on med to high heat, pour the oil and wait for it to become hot.

Then add the brown sugar, keeping an eye on things until the sugar goes to a dark frothy brown. Have the bowl of seasoned chicken ready to go.

~ Trinidad Curry Rice (Cont.) ~ by: Lemuel Williams

Directions (Cont): 4. When the sugar gets to this point, quickly start adding the pieces of chicken.

Move each piece around so it gets coated in the caramel that you just made. After adding all the chicken, cover the pot and allow to cook on med heat for about 10 minutes.

We’re trying to “brown” the meat and also create a nice brown color.

5. While everything cooks, open the can of peas and place it in a strainer to wash out the sort of syrup-like liquid it’s packaged in the can with. You’ll also get rid of all that additional sodium that’s included in everything that’s canned. Wash and peel the carrot, then slice into coins. Put both the peas and carrot pieces into the same bowl you seasoned the chicken. As the water starts to dry-up add, the peas and carrots to the pot. **NOTE: You may have to turn up the heat and remove the lid for the natural juices that were released to cook down.

6. Cover the lid and turn down the heat as you wash the rice. With Caribbean brown rice, be sure to wash it well before cooking, to get rid of the gritty taste. To do this, pour the rice into a large bowl and pour water to cover it. Then work it with your hand and fingers. Pour out that water and repeat this process a few times.

7. Pour the rice into the pot, then the coconut milk and the three cups of water. Stir everything around and quickly bring back to a boil. Then cover the pot and allow to simmer for about 35 minutes or until all the liquid is gone and the grains of rice is tender and plump.

~ Sweet Potato, Kale and Shrimp Skillet ~ By: Hannah Phillips Prep Time: 7 Minutes ~ Total Time: 10 Minutes

Ingredients 2 tbsp olive oil 1/2 cup onion, diced red pepper flakes, to taste 3 garlic cloves, minced 2 cups sweet potatoes, diced 2 cups fresh shrimp (we used frozen, thawed, and they were great!)

3 cups coarsely chopped kale leaves (we used kale & rainbow chard) ground black pepper salt (we also added 1 tsp or so of Old Bay for some extra flavor)

Directions: 1. In a saucepan, add the extra virgin olive oil over medium heat.

2. Add onions and red pepper flakes.

3. Cook until onions are soft and golden.

4. Add garlic and cook for about 30 seconds.

5. Add sweet potato and cook until soft (about 10-15 minutes). Add water if you need help steaming/cooking more quickly.

6. Add shrimp and cook 2-3 minutes, or until they turn pink. (This is when we added the Old Bay seasoning.)

7. Turn the heat to low and add kale (& chard), stirring until wilted.

8. Season to taste with the salt and pepper

~ Spanish Paella ~ By: George Young Prep Time: 30 Minutes ~ Total Time: 3 ½ Hours

Ingredients • • • • • • • • • • • • • • •

2 Mussels Several pieces of Squid 2 cups Shrimp Swordfish (or other white, thick) 2 cups Peas 2 cups Green Beans 2 cups Lima Beans (or Edamame) 3 small Onions 2 cups Garbanzo Beans 3 small Tomatos 3 lbs Chicken 3 lbs Pork Ribs Pimento, Parsley, Garlic, Oil, Lemon (decoration) Saffron ¾ cup cooked Rice

Directions: 1.

2.

3.

4.

5.

6.

7.

8.

9.

10.

11.

12.

13.

14.

15.

With mortar, mash parsley, garlic, peppercorn, salt Salt chicken & ribs, then mix w/mortar mixture keeping chicken & ribs separate Dice onions and tomatoes-fry in pan with oil (onions first until brown, then add tomatoes) Fry ribs in remaining oil-while ribs are frying, peel/clean squid (remove-eyes, mouth, & b-bone, skin) Squid-cut into 1” pieces-keep legs together (never salt squid) When pork is crispy, set aside Fry chicken until brown/crispy, set aside Fry fish, set aside Fry veggies (not garbanzo beans), set aside and add rest of mortar mix Fry squid, fry for awhile, but not rubbery Mix all ingredients in Paella Pan, add small amount of oil-distribute evenly Pour rice over mix, mix together-add Saffron (by Saffron instructions) Put in double amount of water than rice, add mussels, and garbanzo beans and pimentos-arrange neatly (have mixed Saffron tea w/rest of water first) Get high heat as quickly as possible, smooth mixture, cover and bring to boil, then turn down low, wait 5 minutes, add shrimp Cook Rice for about 20-30 minutes

Dessert

No-Bake Carrot Cake By: Hannah Phillips

~ Total Time: 25 Minutes ~

Ingredients Cake Ingredients 100g (3½ oz) dates (will need soaking) 100g (3½ oz) walnuts 1 large carrot ¼ teaspoon nutmeg (freshly ground) ½ teaspoon fresh ginger (grated) 1 teaspoon ground cinnamon 1 tablespoon coconut oil (not melted) 3 tablespoons ground almonds Frosting ingredients Handful cashews (will need soaking) Handful dates (will need soaking) Dash of vanilla extract Unsweetened coconut flakes

Directions:

Preparation ahead of time: • Soak the following ingredients in pure water (to make them easy to blend later) • The 'dates' (for the cake) - for about 2 hours.

• The 'cashew & dates' (for the creamy frosting) for at least 2 hours (can leave the frosting ingredients soaking for a lot longer).

How to make the cake: • After 2 hours, drain the dates for the cake. Add to the food processor with the walnuts and process for about 20 seconds, until you get a rustic chunkiness. It should not be a puree, although it should be able to easily stick together.

•

Grate carrot and add to food processor.

•

Grate nutmeg and ginger with a fine grater and add to the processor along with the ground cinnamon.

•

Add 1 tablespoon of coconut oil. Note: Coconut oil actually only turns to oil at 24°C (76°F), so unless you live in a really warm place, it's probably solid (a soft kind of solid).

That's perfect.

No-Bake Carrot Cake (Cont) By: Hannah Phillips

~ Total Time: 25 Minutes ~

Directions: 1. Combine all ingredients (except ground almonds) in a food processor, pulsing, taking off the lid and scraping down as required.

It shouldn't take long to blend all ingredients together. A chunky rustic blend is required - where everything is chopped up small, but holding together when pressed.

2. Place mixture into a mixing bowl; add ground almond and mix everything together using a pressing motion with the back of a metal spoon. If you see any solid lumps of coconut oil, just work and press them in until they disappear.

3. Scrape ingredients onto a large plate and mold into a shape of choice (square, round, heart, star - whatever you like). Place in the fridge for as little or as long as you want to.

To make the frosting

•

Soak the cashews and dates for at least 2 hours to make them soft enough to blend. This is a minimum soak time. You can leave them for a lot longer (even over night) if you prefer. Once soaked, drain thoroughly, add a dash of vanilla extract and blend until you achieve a thick cream.

•

Spread frosting evenly and thickly to coat the cake.

•

Serve as it is or sprinkle with coconut flakes and garnish with walnuts or edible flowers etc.

~ No-Bake Almond Coconut Fudge Brownies ~ By: Julie Gassaway

Prep Time: 10 Minutes ~ Total Time: 1 Hour and 10 Minutes

Ingredients

12 Dates (pitted) 1 cup sliced almonds 1 cup shredded coconut (unsweetened) ½ cup cocoa powder 1 tsp coconut extract 1 tsp vanilla extract

Directions: 1) Put all ingredients into a food processor (or blender).

2) Blend until it’s a giant ball of brown fudgy amazingness 3) Pack into a pan and add some more shredded coconut and sliced almonds to the top for garnish 4) Place in the fridge for at least an hour.

5) Cut and serve.

~ Fruit Pizza ~ By: Beth Garner

Total Time: 30 Minutes

Ingredients for Crust • • •

½ cup powdered sugar 1 ½ cup flour ¾ cup butter (only)

Ingredients for Topping • • • •

1 8oz. pkg. of cream cheese (reduced fat is okay) 1 tsp. vanilla 1 cup of sugar assorted fruit (bananas, strawberries, honey dew, peaches, grapes, blueberries, kiwi)

Directions: 1. Cut the butter into the flour and sugar with a fork or pastry blender 2. Press mixture gently on to a pizza pan that has been sprayed lightly with cooking spray.

3. Bake 25 minutes at 300 degrees until lightly brown, then cool 4. Mix together cheese, vanilla, and sugar and then spread over cooled crust 5. Before serving, cut fresh fruit into pieces and layer over cream cheese mixture.

~ Carob Fudge Cake ~ By: Hannah Phillips

~ Total Time: 25 Minutes ~

Cake Ingredients: • 1/2 cup carob powder • 1/2 cup almond flour • 1/4 cup coconut flour • 1/8 tsp salt • 1/2 tsp baking powder • 1/2 cup melted coconut oil • 1/2 cup maple syrup (at room temperature) • 2 eggs (at room temperature) • 2 tsp vanilla

Icing Ingredients: • 10 dates • 3 Tbsp carob powder • 3 Tbsp melted coconut oil • 2 tsp cinnamon • 1 tsp vanilla • 15 drops stevia • 6 Tbsp date-soaking water

Cake Directions: 1. Preheat the oven to 350F and line an 8×8 baking dish with parchment paper.

2. Mix the carob powder, almond flour, coconut flour, salt and baking powder in a large bowl.

3. In a medium size bowl mix the melted coconut oil, room temperature maple syrup, eggs and vanilla. It is important that the eggs and maple syrup be at room temperature, otherwise the coconut oil will harden and clump.

4. Add the wet ingredients to the dry ingredients and whisk until smooth and mixed.

5. Pour the carob cake batter into the baking dish and bake for 20 minutes or until a toothpick inserted in the center comes out clean.

Icing Directions 1. Soak the dates in water for 30 minutes to soften them.

2. Place the dates, carob powder, coconut oil, cinnamon, vanilla and stevia in a food processor and blend until smooth. Slowly add the water the dates soaked in until the icing is a fudge consistency, roughly 3-6 Tbsp of water.

3. Once the carob cake has cooled, cut it in half and slather the bottom layer with fudge icing. Place the next layer on top and cover it in icing and serve.