Ethiopian Cabbage Dish (Tikil Gomen)

 Ingredients:

¼ cup olive oil  (The authentic dish uses a clarified butter called Niter kibbeh).

4 carrots, thinly sliced

1 onion, thinly sliced

1 tsp sea salt

½ tsp fresh ground pepper

1 tsp ground cumin

¼ tsp ground turmeric

½ head cabbage, shredded

5 small potatoes, peeled and cut into 1-inch cubes

2 tbsp minced garlic

½ tsp minced ginger                              

Water, as needed

You will need:

1 deep Non-stick pan

Wooden spoon

*For more flavor, briefly toast spices in a hot, dry skillet prior to adding them to the dish.

Cooking instructions:

Heat olive oil in a non-stick skillet over medium heat.   Cook the onion, garlic, and ginger in the hot oil until the onion becomes translucent (about 5 minutes).  Stir in the salt, pepper, cumin, turmeric, and potatoes.  Cook for 15 minutes (adding water if/whenever food sticks to bottom of pan), stirring regularly.  Stir in the carrots and shredded cabbage.  Cook another 15 minutes (again adding water if/when food begins to stick to bottom of pan), stirring regularly.  Cover, reduce heat to medium-low and cook until potatoes are soft.

Recipe adapted from this recipe using advice from this blog.

LENTIL TOMATO SOUP

1 Tbsp butter
1/2 cup chopped onion
1 garlic clove, minced
1-1/2 cupse dried lentils
5 cups water
2 tsp salt
1/8 tsp pepper
2 tsp sugar
1/4 tsp dried leaf oregano
1/4 tsp dried leaf basil
1 Tbsp chopped fresh parsley
16 oz can diced tomatoes - undrained
3 Tbsp tomato paste
Parsley for garnish

Sort and rinse lentils. Saute onion and garlic in butter until onion is tender but not browned. Add rinsed lentils, water, salt, pepper, sugar, oregano, basil, and parsley. Bring to a boil, pressure on high for 20 mins. Natural release. Add diced tomatoes and tomato paste, stir well. Garnish each bowl with a parsley sprig, if desired.

Recipe contributed by Ben Matz
Source: www.chefbrad.com Brad E. Petersen AJune 2007

ROASTED TOMATILLO SALSA

Prep Time: 15 mins plus 1 hour to chill

Serves: 5

Cups of Fruits and Vegetables per serving: 1/2

Ingredients:

7 medium tomatillos

1 jalapeno pepper, seeded and chopped

1 clove garlic, peeled and chopped

1 medium tomato, peeled, seeded and chopped

3 tablespoons chopped cilantro leaves

1/4 cup finely chopped onion

1 tsp lime or lemon juice

1/8 tsp salt

Instructions:

Preheat broiler

Remove tomatillo husks, rinse under running water then wipe to remove stickiness.

Place tomatillos in a single layer on a baking sheet with sides.

Broil until slightly charred, turning once, about 7-8 minutes.

Cool on baking sheet.

Place tomatillos with juice in blender or food processor.

Add remaining ingredients and blend to a chunky puree.

Chill for at least an hour to allow flavors to blend.

Adjust seasoning if necessary.

Credit: Produce for Better Health Foundation (PBH).

Nutritional information per Serving:

Calories: 25

Total fat: 0.6g

Sat Fat: 0.1g

% of Calories from Fat: 18%

Protein: 1g

Carbohydrates: 5g

Cholesterol: 0mg

Dietary Fiber: 1g

Sodium: 61mg

QUICK RED LENTILS

Prep time: 30 mins
Serves: 4
Cups of Fruits and Vegetables per Serving: 2 1/2

Ingredients:
1 tablespoon olive oil
3 medium carrots, chopped
1 small onion, chopped
1 teaspoon ground cumin
1/2 teaspoon dried basil
1 14 1/2-oz can unsalted diced tomatoes in tomato juice
1 14-oz can low sodium vegetable broth
1 cup dried red lentils, rinsed
1/8 teaspoon pepper
1/8 teaspoon salt or to taste*
5 oz baby spinach
2 cups freshly cooked rice (Use brown or other whole grain rice)

Instructions:
In 4-quart saucepan, heat oil on medium heat until hot.
Add carrots and onion and cook 5 minutes or until lightly browned.
Stir in cumin and basil; cook 1 minute more.
Add tomatoes, broth, lentils and black pepper
Cover and heat to boiling on high.
REDUCE HEAT to low and simmer 8-10 minutes until lentils are tender.
Stir in salt and spinach - heat through.
Serve over cooked rice.

Each serving provides: An excellent source of Vitamin A, Vitamin C and fiber, and a good source of folate and potassium.

Credit: Produce for Better Health Foundation (PBH).

Nutritional Information per Serving:
Calories: 375
Total Fat: 4.9
Saturated Fat: .6g
% of Calories from Fat: 12%
Protein: 18g
Carbohydrates: 65g
Cholesterol: 0mg
Dietary Fiber: 12g
Sodium: 263mg

*Nutrition information does not include additional salt.

PORTOBELLO BURGERS

Serves: 4

INGREDIENTS:

4 large Portobello mushrooms

2 cloves garlic, sliced into very thin slivers

1 tsp. fresh rosemary or 1/2 tsp dried

1 tsp fresh thyme or 1/2 tsp dried

3 Tbsp extra virgin olive oil

3 Tbsp balsamic or red wine vinegar

Salt and freshly ground black pepper, to taste

Preheat broiler or grill.

Wipe mushrooms with damp cloth. Remove stems. With paring knife, make slits in tops of caps. Stuff slivers of garlic and herbs into slits.

In small bowl, whish together oil and vinegar with salt and pepper to taste. Brush mushrooms with oil mixture. Place mushrooms, cap-side down, on pan and broil or grill until soft and brown, about 3 to 5 minutes per side.

Serve with desired toppings (lettuce, tomato, sauteed onions and peppers, avocado, etc.) on toasted whole-grain buns.

Per serving: 94 calories, 7g total fat, 1g sat fat, 6g carbohydrate, 2g protein, 1g dietary fiber, 8mg sodium.

KOHLRABI SAUTE

Prep time: 20 mins or less

Serves: 4

Cups of Fruits and Vegetables per Serving: 1/2

Ingredients:

4 medium Kohlrabies (about 1 1/2 lbs without leaves, 2 lbs with leaves

2 teaspoons olive oil

1 teaspoon minced, fresh ginger

2 tablespoons chopped shallot

1/8 teaspoon salt

1/8 teaspoon pepper

Remove kohlrabi leaves if present and save for another use.

Peel kohlrabi globes and shred or julienne

Heat olive oil in a large skillet over Medium heat.

Toss kohlrabi with ginger and shallots and heat until tender-crisp, 3-5 minutes.

Sprinkle with salt and pepper.

Each serving provides an excellent source of vitamin C and a good source of potassium and fiber.

Nutritional info per Serving:

Calories: 55

Total Fat: 2.4g

Saturated Fat: .3g

% of Calories from fat: 35%

Protein: 2g

Carbohydrates: 8g

Cholesterol: 0mg

Dietary Fiber: 4g

Sodium: 96mg

Source: Produce for Better Health Foundation (PBH).

BULGUR CHICKPEA SALAD

Serving Size: 1/6 of recipe
Yield: 6 Servings

Ingredients:
1-1/4 cup water
1 cup coarse bulgur
1 tsp dried parsley
1 tsp minced onion
1 tsp soy sauce
1/2 cup raisins
1/2 cup chopped scallions (or green onions)
1/2 cup raisins
1/2 cup chopped carrots
3/4 cup canned chickpeas (garbanzo beans), drained and rinsed

Dressing:
2 Tbsp oil (Canola, Vegetable, or Olive)
2 Tbsp lemon juice
1 Tbsp soy sauce
1 garlic clove, minced
Black pepper, to taste

Instructions:
1. Bring water to boil in medium saucepan. Stir in bulger, parsley, minced onion, and soy sauce. Cover and reduce heat; simmer 15-20 minutes (until all water is absorbed and bulgur is not too crunch). Do not overcook.

2. Remove from heat and allow to cool; fluff with fork.

3. Combine dressing ingredients; stir well. Pour over bulgur mixture and mix well.

4. Stir in scallions, raisins, carrots, and chickpeas. Cover and chill for several hours. Store in refrigerator.

Source: University of Vermont Extension, Adapted from Making It Fit: Piecing Together Your Food Needs.

FRESH SALSA

Serving size: 1/2 cup

Servings: 6 servings

Ingredients:

6 chopped tomatoes

3/4 chopped onion

3 finely chopped, seeded if desired, jalapeno chiles

3/4 cup chopped cilantro

2 juiced limes

1/2 tsp salt

Instructions:

1. In a medium bowl, mix 2/3 of the ingredients.

2. Mix the remainder of the ingredients in a food processor or blender briefly. Add blended mixture to the bowl.

3. Serve or store salsa in refrigerator for up to three days in a covered plastic or glass container.

Adapted from:

Healthy Latino Recipes Made with Love, California Department of Health Services

CARRIBBEAN SUNSET FRUIT SALAD

Prep time: 20 mins
Serves: 7
Cupes of Fruits and Vegetables per Serving: 1
Ingredients:
1 sm Jicama
2 cups Watermelon, cut into pieces
1 Mango
1 sm Papaya
1 Lime
2 Kiwis
1 tsp Lime or Orange juice
1/4 tsp Salt
1/4 tsp Chili powder

1. Wash, peel, and cut jicama into thin slices.
2. Wash, peel, and cut the rest of the fruit into slices of medium sized pieces.
3. On a large plate, arrange the fruit. Sprinkle with lime or orange juice.
4. In a small bowl, mix the salt and chili powder. Sprinkle over the fruit and serve.

Recipe Source: Modified from Fruit Salad with Jicama by Oregon State University Extension Service
Photo: Laurie Cromie

Nutritional Information per Serving:

Calories: 80; Carboyhydrates: 20g; Total fat: 0g; Cholesterol: 0mg; Saturated Fat: 0g; Dietary Fiber: 5g; % of Calories from Fat: 0%; Sodium: 90 mg; Protein: 1g

ROASTED HERBED ARTICHOKES WITH LEEKS

Ingredients:

6 medium to large artichokes
1/3 cup lemon juice or white wine vinegar, divided
¼ teaspoon salt
3 tablespoons olive oil, divided
2 medium leeks, trimmed, cleaned and sliced
½ cup each chopped fresh basil, mint and Italian parsley
¼ teaspoon salt
½ teaspoon black pepper

Rinse artichokes. Trim off and discard ends of stems and top third of petals. Cut stems off at base; set aside. Stand artichokes stem side down in large saucepot. Add water to fill pot almost halfway. Add reserved stems, 3 tablespoons of the vinegar and 1/4 teaspoon salt. Simmer, covered, until a petal pulls out easily, 30 to 35 minutes. Drain and cool slightly. Chop cooked stems; set aside. Preheat oven to 425°F. In large skillet over MEDIUM-HIGH heat, heat 2 tablespoons olive oil. Add leeks and cook until tender, 7 minutes. Remove from heat. Stir in chopped stems, herbs, salt and pepper. Using spoon, remove and discard fuzzy center of artichokes. Sprinkle remaining vinegar into center of artichokes. Divide leek-herb mixture among artichoke cups. Stand in 9x9-inch pan or baking dish. Brush with 1 tablespoon olive oil. Bake 10 minutes.

To eat, pull off outer petals and dip bases into herb mixture in center of artichokes, then cut the heart into bite-sized pieces.

Credit: Recipe courtesy of Produce for Better Health Foundation (PBH)

ROASTED ASPARAGUS

Ingredients:

Olive Oil

Asparagus

Salt & Pepper, to taste

Rinse asparagus with cold water. Hold asparagus with both hands and bend to break woody ends off of asparagus. Discard ends. Place tops in a bowl and drizzle with a small amount of olive oil. Mix asparagus gently and coat with oil. Spread asparagus out on a cookie sheet lined with foil and sprinkle with salt. Place in oven at 450F for about 15 minutes

VEGGIE BEAN WRAP

Ingredients:

2 seeded and chopped green or red bell peppers
1 peeled and sliced onion
1 can (15 ounce) drained and rinsed black beans, 50% less salt
2 chopped mangos
1 lime, juiced
1/2 cup chopped fresh cilantro
1 peeled and diced avocado
4 - 10 inch flour tortillas, fat free (I like to use whole wheat)

Instructions:

1. In a nonstick pan, sauté bell peppers and onion for 5 minutes over medium heat. Add beans, stir well. Reduce heat to low and simmer about 5 minutes.

2. In a small bowl, combine mangos, lime juice, cilantro, and avocado. Reserve 1/2 mixture for topping.

3. Fill warmed tortillas with 1/4 cup bean mixture and 1/4 cup mango mixture.

4. Fold ends of the tortillas over. Roll up to make wraps. Top veggie bean wraps with remaining mango mixture.