The Hungry Gator Cookbook by Percy Batalier

THE

HUNGRY GATOR COOKBOOK

BE WELL. DO WELL. EAT WELL.

TABLE OF CONTENTS GETTING STARTED

SIMPLE & SATISFYING SNACKS

BREAKFAST OF "CHOMPIONS"

SANDWICHES, WRAPS & FLATBREADS

SALADS, SOUPS & SIDES

QUICK & EASY MAIN DISHES

Kitchen equipment, seasonings, budgeting, menu planning, food safety, cooking terms and resources.

Looking for something crunchy, salty or sweet? Find great options whether you're on the go or looking for a quick snack to fuel your next study session.

Easy breakfast ideas that will start you off right for whatever the day brings your way.

Flatbread pizzas, sandwiches, wraps and quesadillas — fast and delicious for lunch, dinner or a hearty snack.

Perfect for a quick meal or to pair with your main dish.

Tasty entrées that are great for enjoying with friends or as leftovers for more quick meals later.

STOCKING YOUR KITCHEN SEASONINGS THE BASICS

• • • • • • •

Salt-free seasoning blends (like Mrs. Dash) Garlic powder Onion powder Chili powder Black pepper Crushed red pepper flakes Cinnamon

USED IN MEXICAN CUISINE

• • • •

Cumin Garlic Chili Powder Cilantro

USED IN ITALIAN CUISINE

• • • •

Oregano Garlic Basil Rosemary

USED IN INDIAN CUISINE

• • •

Curry Turmeric Cumin

USED IN ASIAN CUISINE

• • •

Soy Sauce Ginger Garlic

BASIC BAKING INGREDIENTS

• • •

Baking powder Baking Soda Vanilla extract

OTHER RECOMMENDED ITEMS

• • •

Vegetable cooking spray Vegetable oil Olive oil

EQUIPMENT THE BASICS

• • • • • • • • • • • • • • • • •

Baking pan (9" x 13") Loaf pan (8" x 5") Baking sheet Muffin tin Saucepan/pot with lid Skillet Food thermometer Mixing bowl Measuring cups and spoons Spatula Can opener Cutting board Sharp knife Cheese grater Aluminum foil Plastic wrap Tupperware or other microwave-safe storage containers

NICE TO HAVE

• •

Blender Slow cooker

BUILDING BALANCED MEALS PLAN A HEALTHY PLATE

Balancing the proportions on your plate is an easy way to plan satisfying, nutrient-packed meals. There are just a few easy tips to remember: 1.

Fill half of your plate with fruits and vegetables. Choose a variety of colors. 2. Divide the other half between proteins and grains. Choose lean proteins and whole grains whenever possible. 3. Don't forget dairy or other calcium-rich foods. You can add milk, calcium-fortified orange juice or yogurt on the side. Or add cheese, spinach or broccoli to your meal. Although some meals won't fit these exact proportions, it is a great tool to guide your food choices throughout the day. Meals can be mixed and matched for your needs.

FILL IN THE GAPS WITH SNACKS

Snacks are a great way to fill in food groups that you might have missed at meals. If your meals are missing fruit, throw an apple or banana in your bag for a between class snack. Light on dairy? Have a few whole grain crackers and cheese or try chocolate milk to refuel after exercise.

EATING WELL ON A BUDGET PLAN YOUR MENUS OR RECIPES AHEAD OF TIME

Going to the grocery store with a list of items you are going to purchase will reduce the amount of money you spend on items you won't use and can help you avoid impulse purchases. STICK TO THE BASICS

Choose fresh, frozen or canned fruits and vegetables, grains and grain products, lean meat, poultry, fish, meat alternatives, and low-fat dairy or dairy product alternatives. Less processing and packaging saves you money. The more preparation you are able to do (e.g. soaking and cooking beans, cutting up fruits and vegetables) the more you will save. This also helps you control how much salt and sugar is added to your food.

EAT BEFORE YOU GO.

If you are hungry when you go grocery shopping, you will be more likely to spend money on items that you did not plan to purchase.

STOCK UP WHEN THE PRICE IS RIGHT

If you have space to store extra food, stock up on sale items or buy bulk quantities of items that you know you will use.

TAKE ADVANTAGE OF FRUITS AND VEGGIES

When a fruit or vegetable is "in season," it will be cheaper and better tasting due to its organic nature. BUY STORE BRANDS OR GENERIC PRODUCTS

These products are equal in nutritional value to their name brand equivalents but are easier on a budget.

FOOD SAFETY BASICS 1. CLEAN

Keep your hands, food preparation areas, and equipment sanitary to help prevent food-bourne illnesses. II. COOK

Use a food thermometer to be sure foods are thorougly cooked and safe to eat. Fully cooked chicken should be 165째F, show now pink, and the juices should run clear. Cook ground beef or pork to 160째F. Leftovers should be heated until they are steaming to avoid food-related illnesses. III. SEPARATE

Don't cross contaminate with meat and produce. Ready-to-eat foods like fruits and vegetables should not be exposed to juice drippings from raw poultry, fish, meat or eggs. IV. CHILL

Refrigerate or freeze foods within 2 hours after cooking. See the guidelines below for how long foods can be stored in the refrigerator or freezer. When it doubt, throw it out!

COOKING TERMS BASTE

MINCE

To moisten the food as it cooks by spooning or brushing it at regular interbals with a liquid such as melted fat, meat drippings, fruit juice, sauce, or water. Adds flavor and color to the food and prevents drying of the surface.

To cut or chop food into very small pieces; smaller than diced.

BOIL

SAUTÉ

To cook in a liquid which has reached a temperature of 212°F (100°C), or where bubbles are rising continually and are breaking the surface.

To brown or cook a food quickly in a pan over direct heat, usually using a small amount of hot oil or butter.

BROIL

SIMMER

To cook food by placing it below direct, dry heat. Most ovens have a broiler that is used to cook, melt or brown foods.

To cook liquid at a temperature just below the boiling point, low enough that tiny bubbles just begin to break beneath the surface around the edge of the pan.

CHOP

To cut into pieces of roughly the same size, either small (finely chopped) or large (coarsely chopped). DICE

To cut food into tiny cubes, usually about 1⁄4 inch.

MARINATE

To cover food with a liquid mixture for a specified amount of time before cooking it to make it more flavorful, moist and/or tender (food should be covered and refrigerated while marinating.)

SIMPLE AND SATISFYING SNACKS FIESTA NACHOS

FIESTA NACHOS INGREDIENTS 8 oz

baked or multigrain tortilla chips

15 oz 4 oz 6 oz

can refried, pinto, or black beans can chopped green chilies shredded cheese salsa vegetable cooking spray low-fat sour cream (optional)

makes 3â&#x20AC;&#x201C;4 servings approximate time: 30 min

DIRECTIONS Preheat to 350Â°F. Spray baking pan with cooking spray. Line tortilla chips along the baking pan. In a saucepan or microwavable bowl, combine beans and chilies. Heat on the stove or in the microwave until hot. Pour bean mixture over the chips and sprinkle with cheese. Bake for 10 min or until cheese is melted. Top with salsa and sour cream if desired.

GATOR GORP TRAIL MIX INGREDIENTS 2 cup

favorite cereal(s)

½ cup 1 cup ½ cup

raisins and/or other dried fruit tiny pretzels nuts

makes 4 cups approximate time: 1 min

DIRECTIONS Mix together and store in an air-tight container or put in small baggies to carry in your backpack for class and other locations.

S'MORES SNACK MIX INGREDIENTS 1 cup

graham cracker pieces

¼ cup ½ cup ¼ cup ¼ cup

mini marshmellows peanuts chocolate chips raisins

makes 4 servings approximate time: 1 min

DIRECTIONS Mix together and store in an air-tight container or put in small baggies to carry in your backpack for class and other locations.

HAND MASHED HUMMUS INGREDIENTS 15 oz

chickpeas

1 2 tbsp 2 tbsp

garlic clove, crushed olive oil lemon juice salt and pepper to taste tahini (sesame paste), optional chopped fresh parsley, optional pinch of cayenne pepper, optional

Âź cup 1 tbsp

makes 1 serving approximate time: 5 min

DIRECTIONS Drain chickpeas, place in a large mixing bowl, and cover with water. With your fingers, loosen the skin of the chickpeas and try to remove as much skin as possible. This will make it easier to mash the peas and create a smoother texture for the hummus. When done, drain chickpeas. Place chickpeas and all other ingredients in a medium sized bowl and roughly mash with a potato masher or fork. Taste and adjust chickpeas.

BREAKFAST OF CHOMPIONS OATMEAL BREAKFAST COOKIES

OATMEAL BREAKFAST COOKIES INGREDIENTS ½ cup

milk or vanilla soymilk

1 ⅓ cup 2 tbsp ⅓ tsp 3 cup ½ cup ½ cup ½ cup

egg honey or brown sugar canola oil salt rolled oats flour raisins chopped walnuts or peanuts (optional)

makes 10 cookies approximate time: 30 min

DIRECTIONS Preheat to 400°F. Spray 2 baking sheets with cooking spray. Whisk together milk, egg, honey, oil, vanilla and salt until well blended. Stir in oats and flour to form thick batter. Mix dried fruit, chocolate chips and nuts if desired. Shape the batter into 1½" balls and place on baking sheets. Bake for 12–14 minutes until golden brown and crispy. Flatten cookies with bottom of a glass about halfway through baking time and return to oven. Cookies should be golden brown and crispy on the outside when done. Enjoy these lightly sweet cookies with a glass of milk and some fruit for a quick, satisfying breakfast. Also tasty with a smear of peanut butter.

FAVORITE BRAN MUFFINS INGREDIENTS 1¼ cup

all-purpose flour

1 tbsp ¼ tsp ½ cup 1½ cup 1¼ cup 1 2 tbsp ½ cup

baking powder salt sugar bran cereal milk egg vegetable oil raisins (optional) vegetable cooking spray

makes 12 muffins approximate time: 50 min

DIRECTIONS Preheat oven to 400°F. Stir together flour, baking powder, salt and sugar; set aside. Measure cereal and milk into the other mixing bowl and stir. Let stand 1–2 min or until cereal is softened. Add egg and oil to the cereal mixture. Beat well. Stir in raisins if desired. Add flour mixture to cereal mixture, stirring only until combined. Spray muffin cups with cooking spray to prevent sticking. Fill each with muffin batter (about ½–¾ of the way full). Bake for 25–30 min, until tops are golden and a toothpick or knife inserted in the center comes out clean. Allow muffins to cool for 10 min.

BLUEBERRY MUFFINS INGREDIENTS 5 tbsp

butter, softened

1 ½ cup ¾ cup 1½ cup 1½ tsp ¼ tsp ¼ tsp ¾ cup

egg sugar low fat plain yogurt all-purpose flour baking powder baking soda salt blueberries vegetable cooking spray

makes 9–10 muffins approximate time: 40 min

DIRECTIONS Preheat oven to 375°F. Beat butter and sugar with a hand mixer or wooden spoon until fluffy. Add salt and egg and beat well, then stir in yogurt. Mix flour, baking powder, and baking soda in a separate bowl, and add to the wet ingredients. Then mix batter until the flour disappears. Gently fold in the blueberries. Dough should be very thick at this point. Spray muffin cups with cooking spray to prevent sticking. Fill each with muffin batter (about ¾ of the way full). Bake for 25–30 min, until tops are golden and a toothpick or knife inserted in the center comes out clean.

BANANA BREAD INGREDIENTS 5 tbsp

ripe bananas, well mashed

1 ½ cup ¾ cup 1½ cup 1½ tsp ¼ tsp ¼ tsp

eggs, well beaten flour sugar salt baking soda coarsely chopped pecans (optional) vegetable cooking spray

makes 16 servings (1 loaf) approximate time: 70 min

DIRECTIONS Preheat oven to 350°F. Spray loaf pan with cooking spray. Mix bananas and eggs together in a large bowl. Stir in flour, sugar, salt and baking soda. Add walnuts and blend. Pour in pan and bake for 1 hour.

MICROWAVE BREAKFAST BURRITO INGREDIENTS

whole wheat tortilla

2 1

eggs small handful shredded cheese salt and pepper to taste salsa or hot salsa very small red potato

makes 1 serving approximate time: 5 min

DIRECTIONS Beat eggs in a microwave safe bowl and add salt and pepper to taste. Cook the eggs in the microwave for 45 seconds. Stir so eggs cook evenly, then cook for another 10 seconds. (Microwaves vary, so cook in increments to avoid overcooking). When the eggs are finished cooking, wrap the potato in a damp paper towel and microwave for 1â&#x20AC;&#x201C;2 min, or until soft. Place the eggs on the tortilla and sprinkle with cheese. Chop the cooked potato and add it to the tortilla if desired. Cover the entire burrito with a wet paper towel and microwave to melt the cheese. Serve with salsa or hot sauce.

EGG & CHEESE BREAKFAST SANDWICH INGREDIENTS 2

eggs

2 tbsp 1 1

low-fat milk English muffin cheese slice vegetable cooking spray tomato slices (optional)

1â&#x20AC;&#x201C;2

makes 1 serving approximate time: 8 min

DIRECTIONS Beat eggs with milk. Cook eggs in skillet coated with cooking spray, stirring frequently. While eggs are cooking, toast English muffin. Place cooked eggs on muffin and top with sliced cheese and tomato if desired. Heat in toaster oven or microwave until cheese melts.

DOUBLE BERRY SMOOTHIE INGREDIENTS 2

low-fat milk

2 tbsp 1 1

frozen unsweetened strawberries frozen unsweetened raspberries sugar, honey or other sweetener ice cubes

makes 2 cups approximate time: 2 min

DIRECTIONS Blend all ingredients until smooth. Slowly add ice to desired consistency. 18

"ORANGE AND BLUE" FRUIT PARFAIT INGREDIENTS

¼ cup

fresh or canned mandarin oranges

¼ cup 1 cup 2 tbsp ¼ cup 1 tbsp

blueberries, frozen or fresh low-fat plain yogurt honey granola or crunchy cereal (optional) chopped walnuts (optional)

makes 1 serving approximate time: 8 min

DIRECTIONS To thaw frozen blueberries, cover desired amount of berries in cold water and let sit for 5 minutes. Berries can also be thawed in the refrigerator overnight for easier preperation time. Drain berries. Chop fresh fruit or drain canned fruit. Stir together honey and yogurt in a small mixing bowl. Add half of the yogurt mixture to the serving cup. Add half of the blueberries and half of the orange fruit on top of the yogurt. Top fruit with the remaining yogurt. Put the rest of the fruit on top of the second layer of yogurt. Top the parfait mixture with granola or cereal and sprinkle with walnuts if desired.

SANDWICHES, WRAPS & FLATBREADS TOMATO, BASIL & CHEESE PANINI

TOMATO, BASIL & CHEESE PANINI INGREDIENTS 2 tsp 1 2 slices 2 slices 1 2

olive oil clove garlic bread mozzarella cheese small tomato, thinly sliced basil leaves (optional)

makes 1 servings approximate time: 40 min

DIRECTIONS Brush one side of each bread slice with olive oil and rub with sliced garlic or sprinkle lightly with garlic powder. Heat skillet over medium heat. Place one slice of bread with the oil side down on the pan. Top with sliced cheese, tomato and basil. Place the other slice of bread on top of the sandwich with the oil facing up. Flip the sandwich over to cook both sides and press the sandwich with the spatula to flatten it as it is cooking. Cook until the bread is toasted and the cheese is melted.

NO-STOVE GRILLED CHEESE INGREDIENTS 2 slices

bread

2 slices

cheese (American, cheddar, etc.)

makes 1 serving approximate time: ½ min

DIRECTIONS Toast bread in a toaster until golden. Place slices of cheese between two pieces of toast. Wrap sandwich in a paper towel, then heat in the microwave for 15–20 sec or until cheese is melted.

TURKEY ROLL-UP INGREDIENTS 1

whole grain flatbread or tortilla

1 tbsp 3 slices ½

reduced-fat cream cheese or mayo deli turkey medium red bell pepper, thinly sliced

makes 1 serving approximate time: 1 min

DIRECTIONS Spread mayonnaise or cream cheese on flatbread or tortilla. Add turkey slices and pepper and roll the bread up.

TUNA SANDWICH INGREDIENTS 2–3 oz

can or pouch tuna, drained

1–2 tbsp reduced fat mayonnaise 2 tbsp celery, finely chopped 2 slices whole wheat bread sliced cucumber, lettuce and tomato

makes 1 sandwich approximate time: __ min

DIRECTIONS Mix tuna with mayonnaise and celery. Spread tuna mixture on bread. Add sliced cucumber, lettuce and tomato to sandwich.

EGG SALAD SANDWICH INGREDIENTS 2–3 oz

can or pouch tuna, drained

1–2 tbsp reduced fat mayonnaise 2 tbsp celery, finely chopped 2 slices whole wheat bread sliced cucumber, lettuce and tomato

makes 1 sandwich approximate time: __ min

DIRECTIONS Chop eggs into pieces. Mix with mayonnaise, mustard, salt and pepper. Serve on bread with lettuce or spinach, if desired.

SOUPS, SALADS AND SIDES MINESTRONE SOUP

VEGETABLE MINESTRONE INGREDIENTS 2 tsp 1 2 2 1 1 tsp 1 tsp ½ tsp

olive or vegetable oil

¼ tsp

can kidney or cannellini beans

1 tsp 1 tsp ½ tsp ¼ tsp

large zucchini uncooked pasta, such as orzo or shells salt and pepper grated parmesan cheese (optional)

medium onion, chopped celery stalks, chopped carrots, chopped can (14.5 oz) stewed tomatoes medium potato, cubed oregano basil

makes 4 servings approximate time: 40 min

DIRECTIONS Heat oil in a large pot over medium heat. Add the onions, carrots, and celery, and sauté for 5 min, until soft. Add the broth, water, tomatoes including juice, potato, oregano and basil to the pot. Increase the heat to medium-high and bring to a boil. Once the soup starts boiling, reduce heat to low and simmer for 15 min. Stir in the beans, zucchini and pasta. Simmer another 10–15 min until vegetables are tender and pasta is cooked. Season with salt and pepper to taste. Serve with grated parmesan cheese if desired.

LENTIL SOUP INGREDIENTS 3

carrots, chopped

3 1 3 8 cup 2 cup 1 tsp 1 tsp ½ tsp 1 1 tsp

celery stalks, chopped onion, chopped garlic cloves, minced vegetable broth or water dry lentils, rinsed dried thyme salt ground black pepper bunch kale or spinach leaves, chopped

makes 6–8 servings approximate time: 60+ min

balsamic vinegar (optional)

DIRECTIONS Put carrots, celery, onions, garlic, water (or vegetable broth), lentils and thyme in the pot or slow cooker. If using stove: Bring over to boil over high heat and then reduce to low and simmer for 40–50 min until lentils are soft. If using slow cooker: Set on high and cook for 5–6 hours or until lentils have become soft. In the last 10 minutes of cooking, add vinegar, salt, pepper, and greens.

ITALIAN PASTA SALAD INGREDIENTS 3 cup

pasta spirals

4 cup

cauliflower florets broccoli cherry tomatoes red or sweet onion red or green pepper zucchini or yellow squash carrots light Italian vinaigrette dressing dried basil and/or oregano (optional)

¼ cup

makes 4–6 servings approximate time: 15 min

parmesan cheese (optional)

DIRECTIONS Cook pasta according to package directions, drain and cool. Wash and cut up vegetables and place in large bowl. Add pasta and salad dressing to vegetables and toss. Add salt and pepper to taste. Sprinkle with basil, oregano, and/or parmesan cheese if desired. Leftovers will keep for 3–4 days in the refrigerator.

QUICK AND EASY ENTREES SPICY BLACK BEAN BURGER

SPICY BLACK BEAN BURGER INGREDIENTS 2 cups ¼ cup 1 2 1 1 tsp 1 tsp ½ tsp ¼ tsp

black beans, rinsed and drained breadcrumbs large egg scallions, minced clove garlic, minced ground cumin crushed red pepper flakes salt ground black pepper

makes 4 servings approximate time: 35 min

DIRECTIONS Mash 1 cup of black beans with a potato masher or large fork (or pulse in a food processor) until chunky. Transfer to a large mixing bowl. Add remaining whole black beans, bread crumbs, egg, scallions, garlic, and spices/herbs until well combined. Form mixture into patties about 1 inch thick and 3 inches in diameter. Place patties on a plate or tray in refrigerator and let set for at least 15 min. When ready to cook, place skillet over medium high heat, without any oil. When skillet is hot, but not smoking, add patties to the pan. Cook for about 4 min on the first side until well seared. Flip with spatula and allow second side to cook for 5 min. Serve with toppings of your choice: lettuce, tomato, salsa, sour cream, avocado, cheese. Or you could stick to just the bun or the patty itself! 29

"GATOR BAIT" TURKEY BURGERS INGREDIENTS ~16oz

ground turkey

2 tbsp 1 tsp ½ cup ½ tsp 5

chopped fresh basil or dry basil onion powder breadcrumbs salt whole wheat hamburger buns

makes 5 servings approximate time: 15 min

DIRECTIONS Mix turkey, basil, onion powder, salt and breadcrumbs in large bowl. Shape into 5 patties and place in refrigerator until ready to grill. Prepare grill or nonstick pan (with cooking spray) over medium heat. Add patties to grill or pan, cooking 7–8 minutes on each side until cooked through (internal temperature should reach 165°F). Serve on buns with toppings of your choice: tomato, lettuce, spinach, mustard, reduced fat mayo, ketchup, onions or avocado.

LEMON FISH INGREDIENTS 2 tbsp

butter or margarine

½ cup 1½ tsp 1 tbsp 1 lb

breadcrumbs lemon juice dried parsley mild fish such as flounder or cod salt pepper

makes 4 servings approximate time: 20 min

DIRECTIONS Preheat oven to 350°F. In a small microwave safe bowl, melt butter or margarine (about 20 sec). Add breadcrumbs, lemon juice and parsley to bowl. Put fish in baking pan; sprinkle with salt and pepper before topping the fish with breadcrumb mixture. Bake for about 10 min or until fish flakes easily with fork.

QUICK SKILLET LASAGNA INGREDIENTS 1 lb

lean ground beef

16 oz 28 oz 4 oz 4 oz

cottage or ricotta cheese pasta sauce egg noodles, uncooked shredded mozzarella cheese

makes 4â&#x20AC;&#x201C;6 servings approximate time: 40 min

DIRECTIONS In a large skillet, over medium heat, cook the ground beef until it has browned and then drain fat. Add sauce, ricotta cheese and noodles. Stir together. Bring to a boil, cover, reduce heat and simmer for 30 minutes. Uncover and top with shredded mozzarella cheese. Remove from heat and let stand until the cheese melts.

VEGGIE STIR-FRY WITH CHICKEN INGREDIENTS 1

boneless, skinless chicken breast strips

1 16 oz ¼ cup ¼ cup 2 tsp

onion frozen or fresh pre-cut vegetables low-sodium soy sauce cold water cornstarch garlic powder ground ginger sugar or brown sugar cooked rice or noodles vegetable cooking spray sliced mushroons, drained (optional)

¼ tsp ¼ tsp 1 tsp

1 can

makes 4 servings approximate time: 15 min

DIRECTIONS Cook skillet lightly with cooking spray. Place chicken strips in skillet and cook until no longer pink inside. Add onion, vegetable and mushrooms to the skillet and cook until vegetables are tender. Combine soy sauce, cold water, cornstarch, sugar, garlic and ginger in a cup or bowl. Add soy sauce mixture to the skillet and stir until the sauce starts to boil and thickens. Serve over cooked rice or noodles.