3 PARTY DIPS using PULSES (beans, chickpeas, lentils. etc.)

PULSES: the edible seeds of various crops

 (as peas, beans, or lentils) of the legume family

2016 is the YEAR of the PULSE!!

Pulses are a great tasting addition to any diet. They are rich in fiber and protein, and have high levels of minerals such as iron, zinc, and phosphorous as well as folate and other B-vitamins. In addition to their nutritional profile and links to improved health, pulses are unique foods in their ability to reduce the environmental footprint of our grocery carts. Put it all together and these sensational seeds are a powerful food ingredient that can be used to deliver the results of healthy people and a healthy planet.

HEARTY VEGETABLE LENTIL SOUP

INGREDIENTS:
1 cup carrot, diced
1 cup zucchini, diced
1 cup white onion, diced
1 cup celery, diced
1/2 cup red bell pepper, diced
1-2 tbsp minced garlic
1 cup lentils, rinsed
1 – 15 oz can fire roasted diced tomatoes
1 – 8 oz can tomato sauce
4 cups water
2 cups vegetable or chicken broth
3 teaspoons cumin (or other desired herbs/seasonings)
salt & pepper to taste

OPTIONAL -

1/4 cup chopped cilantro and the juice of one lime 

DIRECTIONS:

ADD a tablespoon of olive oil to a large heavy SOUP POT and heat to medium. ADD diced carrot, zucchini, onion, celery and red bell pepper to the pot and SAUTE until onions are softened and zucchini have just started to turn golden, about 10 minutes. ADD garlic. 

ADD cans of tomatoes and sauce and stir. ADD the lentils and combine. ADD water and broth and bring to a low boil. Reduce heat and cover. Allow to cook and simmer for 30-40 minutes or until lentils are of desired tenderness. Stir in desired seasonings, herbs. Serve hot and enjoy! When served, some enjoy a dollop of sour cream on top.

I usually double this for left-overs or for the freezer for another time.

ROASTED GARLIC

INGREDIENTS:
Garlic - 4-6 whole bulbs (whatever amount fits in your pan)
Olive Oil

DIRECTIONS:

SLICE off the pointy end of your bulb of garlic so that you've cut off just the tips of each clove and the inside is exposed.

REMOVE any loose, excess peel but keep the bulb intact.

PLACE garlic bulbs, cut side up, in your garlic roaster/pan.

DRIZZLE the bulbs with approximately one tablespoon of olive oil. BRUSH it on with a pastry or sauce brush to ensure even coverage.

PLACE the top on your garlic roaster (or foil), and set it on the rack in the center of a cold oven. Don't place a cold roaster in a hot oven or you'll risk it cracking or shattering from the sudden temperature change. Allow the oven to heat up with the roaster inside of it.

Set the oven to 400 degrees.
Leave the garlic in for about an hour.
The house will start to fill with a lovely garlic aroma!
Garlic is done with it is brown, translucent, and spreadable.

SQUEEZE it out of its paper cover and
SPREAD softened, roasted garlic on some nice fresh French Bread.....
and
ENJOY!

JANET'S WINTER SQUASH CHOWDER

INGREDIENTS:

2 TBSP oil
1 1/2 cups diced onion
7-8 cups cubed squash (I often get the frozen butternut cubes - ready to go!)
1 large ham hock
4 cups chicken stock
2 bay leaves
1/2 cup water
1 cup diced carrots
1 cup diced celery
1 cup lima beans
Salt and Pepper
1 cup heavy cream (optional)
1 cup grated cheddar cheese (optional)

DIRECTIONS:

In a LARGE SOUP POT -

SAUTE onion in oil.
ADD squash, ham hock, Chicken stock, bay leaves

SIMMER
ADD carrots, celery, beans and the half cup of water

When veggies are TENDER pull out the ham hock and bay leaves.
Pick any meat off of the ham hock.

PUREE soup in a blender (or with a blender stick)

ADD in the meat pieces

Season with salt and pepper to taste

Some people don't bother with the ham hocks

Some top with a dollop of sour cream

BABY SHOWER QUINOA SALAD

INGREDIENTS:

2 cups quinoa (they used multi-colored)
4 cups water
1 can black beans, rinsed and drained
1 red pepper, diced
1 green pepper, diced
1/2 red onion, diced
1 small bunch of cilantro, rinsed well and chopped fine
the juice of 1 lime (or more for more moistness)
1 teaspoon cumin
1 teaspoon kosher salt
1/4 cup olive oil (or combo olive/sunflower oil)
*Sunflower seeds - * optional

DIRECTIONS:

Cook quinoa according to package directions with water. Add all other ingredients to a large bowl.

When quinoa is cooked, add to large bowl and stir to combine. Let set for about 15 minutes before serving so that the flavors can combine.

You can also add other veggies and fruit of your choice - corn, red pepper, cherry tomatoes, mango, blueberries, mandarin oranges, sunflower seeds, etc.

* Note from our caterers Mikey and Colleen - "there's no set way...have fun with it!"

JANET'S RED LENTIL GRANOLA

OVEN - 300 degrees

INGREDIENTS:

2 cups water

1 cup red lentils

2/3 cup honey

2 ½ tsp. vanilla extract

2 Tbsp. Canola Oil

2 cups old-fashion (slow cook) Oatmeal (dried, not cooked)

¾ cup Sunflower seeds

¼ cup ground Golden flaxseeds

½ cup slivered almonds (chopped up a bit for smaller size if you'd like)

½ cup unsweetened coconut meat

4 Tbsp. 100% natural almond butter

½ tsp. salt

1 cup dried cranberries 

DIRECTIONS:

1) Simmer lentils in boiling water for 5 minutes or until just tender but still ‘al dente’

2) Drain lentils, spread on tray and allow to cool

3) Preheat oven to 300

4) Combine 1/3 cup honey, ½ tsp. vanilla and canola oil in the saucepan you used to cook the lentils, toss lentils in honey mixture

5) Spread the coated lentils on a baking sheet, bake for 15 minutes, stir and continue baking for 5 minute cycles stirring after each cycle until lentils are honey colored and crunchy

6) Combine oatmeal, sunflower seeds, flaxseeds, almonds, and coconut meat in a medium-sized bowl. Combine peanut butter, salt, 1/3 cup honey and ½ tsp. vanilla in another bowl, mix until blended.  Combine two mixtures until evenly blended

7) Oatmeal mixture into a 9×9 inch baking pan, or cookie sheet with sides, and bake 40 minutes.  Use a spatula and turn your granola every 10 minutes, or so, until browned to your preference

8) Mix in dried cranberries

9) Store in an airtight container. Enjoy with yogurt or almond milk, a sliced banana...

Morning or snacktime YUM!

Janet's CORN and BLACK BEAN SALAD

                             
                               Nice and easy to make for a hot summer meal or side

INGREDIENTS:


1 large can, (28 oz.) black beans, rinsed and drained

2 - 3 cups frozen corn kernels (or, if you're ambitious, fresh cut off the cob!)

1 red bell pepper, seeded and chopped

1/2 red onion, chopped

8 – 10 cherry tomatoes or 1/2 cup any tomato seeded and chopped

1 1/2 tsp ground cumin, half a palm full

2 tsp hot sauce, just eyeball the amount (whatever your favorite hot sauce may be)

1 lime, juiced (or, bottled lime juice 3 TBS +/-....to taste)

2 TBSP vegetable or olive oil, eyeball it

2 TBSP chopped Cilantro/Coriander leaves

Salt and pepper

Combine all ingredients in a bowl. Toss ingredients together. 

Let stand at least 15 minutes for corn to fully defrost and flavors to combine.


OPTIONAL - 

* Add a couple TBSP of sugar or fruit for a sweet/tangy taste (cut up pineapple or mandarin

oranges)

* Add avocado slices on the side...or chop them up and add them right in

JANET'S BIG POT O' CHILI

JANET'S BIG POT O' CHILI

1 LB ground beef (and/or turkey)
1 medium size onion
some garlic (to your taste)
Salt/pepper

Cayenne
Paprika
Chili powder
Cumin

In a BIG cooking pot - -
SAUTE onion in some olive oil until nice
Add in garlic at the end
Take it out of the pot, set it to the side

CRUMBLE in burger/turkey combo
If you'd like, can add sausage (take off casing before) when cooking up the meat

Salt and pepper when browning

When burger looks browned scoop out excess drippings

ADD SPICES -
About 2 TBS each of PAPRIKA and CHILI POWDER
About 1 TBS each of CUMIN and CAYENNE
MIX all into the burger mixture
ADD - onion/garlic into the meat mixture
ADD - one BIG can of Petite Diced tomatoes, plus another small can

DRAIN and RINSE in cold water -
      1 can of Red Kidney Beans
      1 can of Black Beans
       1 can of White Beans
(You can add more of all of these - tomatoes and beans - to your taste and consistency)

MIX everything together
Let it SIMMER for however long you can wait

ENJOY!