Crown Heights Eat Healthy/Eat Local Recipe Book

Featuring healthy recipes from our community

June 26, 2010 Crown Heights Community Mediation Center Leadership Training Institute

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Crown Heights Eat Healthy/Eat Local Recipes
Please enjoy this collection of recipes gathered by the Crown Heights Community Mediation Center’s Leadership Training Institute (LTI) class of 2010. These healthy recipes were submitted by Crown Heights residents and the organizations that participated in the 2010 Eat Healthy/Eat Local Food Fair.

BREAKFAST
Gluten Free Breakfast Bars, submitted by Veronica Nero, LTI Member . . . . . . . . . . . . . . . . . . . . 2 Crunchy Bananas, submitted by Cornell University Cooperative Extension . . . . . . . . . . . . . . . . . . 3

SNACKS AND SIDES
Salad Beans with Lime Juice, submitted by Judy Richardson, LTI Member. . . . . . . . . . . . . . . . . . .4 Greek Orzo Salad, submitted by Rachel Levy, CHCMC and Avodah Corps Member. . . . . . . . . . . .5 Early Summer Potato Salad, submitted by June Russell, Greenmarket. . . . . . . . . . . . . . . . . . . . . . . 6 Confetti Bean Salsa, submitted by Cornell University Cooperative Extension . . . . . . . . . . . . . . . . 7 Tuna-Carrot Spread, Submitted by the Cornell University Cooperative Extension . . . . . . . . . . . . . 8 Mini Veggie Pizza, submitted by the Cornell University Cooperative Extension . . . . . . . . . . . . . . 9

DINNER
Baked Chicken with Caramelized Shallots, submitted by Carol Hauge, LTI member. . . . . . . . .10 Ratatouille, submitted Maia Raposa, Central Brooklyn CSA . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .11 Versatile Pasta with Fresh Sage and Garlic, submitted by Carol Hauge, LTI Member . . . . . . . .12 Lazy Linguine, submitted by Amy Ellenbogen, Crown Heights Community Mediation Center . . 13

DRINKS
Refreshing Pineapple Fizz, submitted by the Cornell University Cooperative Extension . . . . . . .14

DESSERT
Green Banana Pie, submitted Judy Richardson, LTI Member . . . . . . . . . . . . . . . . . . . . . . . . . . . . .15 Announcing: Crown Heights is Cookin’ Cookbook, a Community Potluck of Recipes, Stories & Memories Gathered by Local Young Women Entrepreneurs. The creation of this book was made possible through a collaboration between the Crown Heights Jewish Community Council and the Crown Heights Community Mediation Center. A group of young women from the diverse communities of Crown Heights interviewed and photographed residents to make this lovely collection. Books can be purchased at the Crown Heights Community Mediation Center or online at Blurb.com. The direct link is: http://www.blurb.com/bookstore/detail/1415415

Funding for the Leadership Training Institute comes from the New York City Council. Many thanks to all our supporters including, Council Members Letitia James, Al Vann, and Darlene Mealy.

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GLUTEN FREE BREAKFAST BARS
Adapted from elanaspantry.com Submitted

by Veronica Nero, LTI Member

Some individuals adhere to a vegan diet, meaning they abstain form consuming any animal products, including eggs and dairy. Some folks adhere to a gluten-free diet, meaning they refrain from eating any gluten (usually found in wheat or what-based products - many people maintain this diet due to a gluten sensitivity known as “celiac disease”). This recipe is both vegan and gluten-free, but non-vegans and those who eat gluten will like it too. Great for a quick breakfast or homemade energy bar. Play around with the recipe until you find the mix you like best!
1 ¼ cup blanched almond flour ¼ tsp sea salt or kosher salt ¼ teaspoon baking soda ¼ cup grapeseed oil ¼ cup agave nectar (try different measurements, depending on sweetness desired) 1 teaspoon vanilla extract And any combination of the following in ½ cup measurements: shredded coconut, pumpkin seeds, sunflower seeds, almond slivers, raisins, dried cherries, dried cranberries or any other finely chopped dried fruit. 1. 2. 3. 4. 5. 6. In a small bowl, combine almond flour, salt and baking soda. In a large bowl, combine grapeseed oil, agave and vanilla. Stir dry ingredients into wet. Mix in desired variety of nuts and dried fruits. Grease an 8 x 8 baking dish with grapeseed oil. Press the dough into the baking dish, wetting your hands with water to help pat the dough down evenly. 7. Bake at 350 degrees for 20 minutes. 8. Serve.

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CRUNCHY BANANAS
Submitted by Cornell University Cooperative Extension

Makes 4 servings 2 medium sized bananas, cut in ½-inch pieces ½ cup orange juice ½ cup “Grape Nuts Cereal” or other unsweetened cereal 1. Dip banana chunks into orange juice. 2. Roll in Cereal 3. Insert a toothpick into each slice

Nutrients per serving (½ banana): Calories 118.5 Fat 2gm Cholesterol 0 mg Sodium 2.5 mg Carbohydrate 24 gm Protein 4 gm

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SALAD BEANS WITH LIME JUICE
Submitted by Judy Richardson, LTI Member

A simple side dish with a bright flavor - great for summer dinner parties! Serves 6
1 lb fresh salad beans, cut into pieces 2 tbsp. butter or margarine 2 tbsp. chopped parsley 1 ½ tsp. salt 1/4 tsp. black pepper 2 tbsp. lime juice 1. 2. 3. 4. 5. 6. Cook beans in boiling salted water until tender. Drain beans. Melt butter in frying pan and add beans, parsley, salt and pepper. Cook for 5 minutes stirring constantly. Add lime juice and mix well. Serve immediately.

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GREEK ORZO SALAD
Adapted from Mark Bittman’s “How

to Cook Everything Vegetarian” Avodah Corps Member, CHCMC

Submitted by Rachel Levy, Special Projects Coordinator,

Hearty, although not heavy, this dish works either as a side salad or main course. It can also be tweaked to your taste - Rachel usually skips the olives and adds extra scallion. Using the freshest ingredients possible makes the difference!
8 oz. orzo ¼ cup plus 2 tbs extra virgin olive oil juice of one lemon Black pepper 1 ½ cups chopped ripe tomato 3 thinly sliced scallions ½ cup chopped black olives ½ cup mixed herbs (any combination of basil, parsley, mint, oregano) ½ cup grated aged firm feta cheese 1. Cook orzo as per instructions on orzo packaging and then toss with a little olive oil so it doesn’t stick together. 2. Mix with all ingredients and serve at room temperature or cold.

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EARLY SUMMER POTATO SALAD
Recipe by Greenmarket’s June Russell

Makes 2-4 Servings 1 pound new potatoes ½ cup Purslane, leaves whole, stems, lightly chopped ½ cup Garlic Scapes, chopped. ¾ Shell Peas 1 bunch Cutting Celery (Leaf), or flat leaf parsley, chopped. ½ cup Mayonnaise or Yogurt 3 Tablespoons Sherry or Balsamic Vinegar Salt & Pepper 1. Place new potatoes in a pot of cool, lightly salted water and bring to a boil. Simmer until the potatoes are tender through. Strain and let cool. 2. Blanch the shell peas in boiling water, add chopped scapes a minute after, and cook until the peas are done. Strain. 3. Cut the potatoes into ½ chunks. 4. Chop the cutting celery or parsley, as fine as you like. 5. Blend the mayonnaise or yogurt with the vinegar, season with salt and pepper 6. Combine all ingredients, check seasoning.

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CONFETTI BEAN SALSA
Adapted from “The Power of Choice,” Food and Nutrition Service, USDA Submitted by Cornell University Cooperative Extension

Serving Size ½ cup Makes 6 servings 1 can (15 oz.) black or red beans 1 can (11 oz.) corn 1 cup salsa 1. Drain and rinse the beans. Drain the corn. 2. Combine beans, corn, and salsa in a medium size bowl. Mix. Note: Like it hot? Add a few drops of hot sauce or chopped green chilis. Try chopped cilantro, parsley, or green pepper.

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TUNA-CARROT SPREAD
Submitted by Cornell University Cooperative Extension

Makes 4 servings 1 can (6 oz.) chunk light tuna in water, drained 1 carrot, grated ¼ cup light mayonnaise Mix all ingredients well and spread on whole wheat bread or crackers.

Nutrients per ¼ cup serving: Calories 110 Fat 5 gm Cholesterol 11 mg Sodium 150 mg Carbohydrate 3 gm Protein 20gm

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MINI VEGGIE PIZZA
Adapted from Sisters in Health: A Nutrition Program for Women Submitted by Cornell University Cooperative Extension

Makes 10 pizza muffins 5 English muffins (or bagels) 1 Small zucchini 2-3 Green or red bell peppers 8-ounce package part-skim mozzarella cheese 8-ounce can of tomato sauce ½ teaspoon dry oregano 1. Slice English muffins in half. Place them on a baking sheet, and toast lightly in oven or toaster oven. 2. Wash zucchini and bell pepper. Grate zucchini. Chop pepper into small pieces. 3. Grate mozzarella cheese. 4. Top each muffin in half with 1 tablespoon of tomato sauce. Add grated zucchini, chopped pepper, and grated cheese. Sprinkle with oregano. 5. Broil in oven until cheese in melted (about 2 minutes).

Nutrients per serving (91g/ 3 oz): Calories 140 Calories from Fat 45 gm Cholesterol 10 mg Sodium 350 mg Carbohydrate 16 gm Protein 9gm

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BAKED CHICKEN WITH CARAMELIZED SHALLOTS
Adapted from food blog of David Lebovitz, www.davidlebowitz.com Submitted by Carol Hauge, LTI Member

This is a recipe you can experiment with until you get the right taste. Try to use the freshest ingredients available and organic or free range locally-raised chicken, if possible. Nice with a side salad, some steamed asparagus, or kale and spinach sautéed with a little olive oil and garlic. These ingredient measurements make a cozy dinner for two, but the recipe can be doubled, tripled or quadrupled for a small dinner party.
4 tablespoons extra virgin olive oil 4 tablespoons red wine vinegar 2 tablespoons low sodium soy sauce 3 shallots, peeled and minced Sea salt Freshly ground black pepper 1 large boneless, skinless chicken breast , split in two Large handful of coarsely chopped flat-leaf parsley 1. Mix together in medium bowl a marinade using 2 tablespoons olive oil, 2 tablespoons red wine vinegar, two tablespoons soy sauce, 1 shallot peeled and minced and a few dashes of sea salt and pepper. Coat the two chicken breast pieces in the marinade. Place each chicken piece in a sealed plastic bag for either ½ hour - 1 hour or more, depending on your time and preference. 2. Prepare another portion of the marinade in a medium bowl using the same ingredient measurements, but this time use two shallots instead of one. 3. When chicken is marinated to your satisfaction, pre-heat oven to 350 degrees for 10-15 minutes. 4. After pre-heating oven, place chicken in small baking dish (I like using glass Pyrex dishes), pour rest of marinade over chicken and put in oven 5. Bake chicken for 45 minutes to 1 hour, depending on the heat of your individual oven. Turn pieces of chicken over halfway through the baking time and mix the marinade around a bit, scraping any shallot pieces off the side of the baking dish. 6. When done, remove from oven, toss in the chopped parsley and serve with side dish of your choice!

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RATATOUILLE
Submitted by Maia Raposo, Central Brooklyn CSA Coordinator and Nutrition Education, New York City Coalition Against Hunger

This recipe is great because you can alter it based on the produce that is ripest during the summer. It is particularly great for people with CSA shares, because you can make a lot of it and use up your veggies before they go bad, it freezes well, and can be eaten in a variety of ways. It's also totally delicious! There are lots of ways to serve this - my favorite is over couscous topped with Parmesan cheese. It is also an excellent filling for omelettes, or as a spin on tomato sauce. Also eats great cold!
¼ cup olive oil 2 onions, slivered 4 cloves garlic, minced 3 bell peppers, cut into medium sized chunks (try different colors) 2 eggplants, cut into medium sized chunks 2 zucchini or summer squash, cut into medium sized chunks 2 pounds heirloom tomatoes, chopped into larger chunks(try using different varieties) 1 tablespoon minced fresh thyme salt and pepper ¼ cup fresh basil, cut/tear leaf into in halves Parmesan cheese (optional) 1. 2. 3. 4. 5. 6. 7. 8. 9. 10. 11. Chop your eggplant and soak in salted water before cooking. Rinse with cold water; this will help to eliminate bitterness. Heat olive oil in a heavy pot or Dutch oven over medium heat. Add onions and garlic, cook until translucent. Add peppers and stir, cook until soft. Add eggplant. The oil will soak into the eggplant, so stir often to avoid burning. Once eggplant has softened, add the zucchini/summer squash and stir, cooking until soft. Add garlic and stir well. Add tomatoes and stir well. Add the thyme and salt and pepper to taste. Turn down the heat and cover. Simmer over low heat until everything is soft, about 40 minutes. Stir in basil and remove from heat. Serve topped with fresh herbs and Parmesan cheese.

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VERSATILE PASTA WITH FRESH SAGE AND GARLIC
Adapted from Clinton Hill Foodie’s blog, clintonhillfoodie.com Submitted by Carol Hauge, LTI

It’s always nice to have a basic pasta dish that you can mix anything into. This dish can work as a pasta primavera if you mix in some steamed vegetables like peas, broccoli, carrots or any other veggies you like. Or you can throw in some baked or grilled sliced, boneless, skinless chicken breast or grilled or baked salmon pieces. And depending on your taste, and what else you decide to toss in it, you can also add cheese if you want! Again, fresh ingredients are key. This serves about 4 people, depending on their appetites.
2 tbsp butter 3 tbsp extra virgin olive oil 2 shallots, peeled and sliced 2 tbsp minced garlic 4 leaves fresh sage Large handful coarsely chopped parsley Salt and pepper to taste 1 lb penne, or other pasta you like - any pasta works - fresh, dried, spinach, whole wheat, etc. Optional items: steamed vegetables, sliced chicken, salmon pieces or canned salmon or tuna 1. In skillet, melt butter over medium heat and add olive oil. Add garlic and shallots - simmer until well coated with butter/olive oil mixture - bring heat down a little. Add a few dashes of salt and pepper. 2. Toss in sage leaves and mix. Keep heat reduced. 3. Boil pasta according to instructions for pasta type. Don’t overcook! 4. Drain pasta and place it back in pot while still hot. Add the sauce that has been simmering and stir. Once evenly coated, toss in any other ingredients you want to add. 5. Serve immediately with some more freshly ground pepper, parsley and grated parmesan cheese, if desired.

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LAZY LINGUINE WITH CHERRY TOMATOES AND HERBS
Adapted from Food and Wine Magazine, recipe from Benedetta Vitali Submitted by Amy Ellenbogen, Crown Heights Community Mediation Center

This recipe is great to make in the summer when the tomatoes and herbs are in season. Since it requires many different types of herbs, it is great to make right after a trip to a farmer’s market. Best served room temperature, but it is also good cold, so you can prepare it ahead of time.
1 pound dried linguine 1 pint cherry tomatoes, halved 2 large garlic cloves, minced 1/2 cup roughly torn basil 1 cup finely chopped flat-leaf parsley 1 tablespoon finely chopped marjoram 1 jalapeño, seeded and finely chopped 1/3 cup extra-virgin olive oil Kosher salt and freshly ground pepper 1. In a large pot of boiling salted water, cook the pasta until al dente. Drain and cool under cold running water. Shake off any excess water and pat the linguine dry with paper towels. 2. In a large bowl, toss the cherry tomatoes with the garlic, basil, parsley, marjoram, jalapeño and olive oil and season with salt and pepper. Add the pasta, toss well and serve. 3. The pasta can be refrigerated for 3 hours. Let stand at room temperature for about 30 minutes before serving.

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REFRESHING PINEAPPLE FIZZ
Submitted by Cornell University Cooperative Extension

Makes 4, 8 oz. servings 2 cups unsweetened pineapple juice 2 cups seltzer 4 lemon slices 1. In a punch bowl or pitcher, mix the juice and seltzer together. 2. Add the lemon slices and chill in refrigerator. For a special treat, you can use other juices such as grape, passion fruit, or cranberry juice.

Nutrients per 1 cup serving: Calories 111 Fat 0 gm Cholesterol 0 mg Sodium 10 mg Carbohydrate 17 gm Protein 0.5gm

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GREEN BANANA PIE
Submitted by Judy Richardson, LTI Member

Sweet, savory and tart, a unique mix of flavors and easy to make for brunch parties! Serves 6
2 lbs green bananas 1 tsp. lime juice 1/4 cup milk 1 tbsp margarine or butter 1/4 cup finely chopped onions ½ minced garlic 1 tsp green seasoning 1 tsp salt 1/4 tsp black pepper 1/4 cup dry bread/biscuits crumbs 1. Boil green bananas with salt, until tender. 2. Peel green bananas. 3. While still hot/warm, crush bananas with milk, onion, garlic, green seasoning, salt and pepper. 4. Mix well. 5. Put mixture into a greased baking dish, topped with crumbs and bake at 350 degrees for 1520 minutes until thoroughly heated 6. Serve warm!

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