Cooking With California Food K-12

8/4/2019 Cooking With California Food K-12

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ckn w calfna fd cEnE f EclEacY www.EclEacY.

10 11/16"

(10.6875")

C E N T E R F O R E C O L I T E R A C Y

R E T H I N K I N G S C H O O L L U N C H

C O O K I N G W I T H

CALIFORNIA FOOD

I N K1 2 S C H O O L S

A c o o k b o o k

a n d p r o f e s s i o n a l

d e v e l o p m e n t g u i d e

G e o r g e a n n e B r e n n a n

a n d A n n M . E v a n s

C E N T E R F O R E C O L I T E R A C Y


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copyright 2011 ceter or Eoitery

Pubishe by lerig i the e wor

a rights reserve uer tertio P-ameri copyright covetios. no prt

o this boo my be reproue i y orm or by y eetroi or mehi mes,

iuig iormtio storge retriev systems, ithout permissio i ritig rom the

pubisher.

ceter or Eoitery

dvi Broer ceter

2150 asto wy, Suite 270

Bereey, ca 94704-1377

for more iormtio bout this boo, emi [email protected] or visit .eoitery.org.

lerig i the e wor is pubishig imprit o the ceter or Eoitery, ot-or-

prot, tx-exempt orgiztio. crete i 1997, lerig i the e wor oers resoures

to support shooig or sustibiity, stories o shoo ommuities, the eoogi

rmeor tht iorms the or o the ceter.

his boo s prite o pper me rom 100% postosumer ste.

first Eitio

SBn 978-0-9818409-1-8


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a c o o k b o o k a n d p r o f e s s i o n a l d e v e l o p m e n t g u i d e

b y g e o r g e a n n e b r e n n a n a n d a n n m . e v a n s

c e n t e r f o r e c o l i t e r a c y

r e t h i n k i n g s c h o o l l u n c h

C o o k i n g w i t h

California foodi n k1 2 s c h o o l s


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table of Contents

letter rom omkt chritbe rust ceter or Eoitery 6

letter rom eorgee Bre a M. Evs 9

introduction

adding more fresh, local, healthy california food to school meals 11

about the eipes 12

erms Use i his Boo 12ethiig Shoo luh 14

chapter 1

professiona l development: introdu cing new foods and flavor profiles 17

eer cosiertios Prior to luhig the Progrm 18

he strutor 21

Preprtio 21

he css tse 21

chapter 2

the seasonal salad bar 24

Seso S Br compoets 24

S dressigs 29


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chapter 3

6-5-4: dishes, flavor profiles, and seasons 34

he Six dishes 34

he five fvor Proes 35

he four Sesos 46

chapter 4

recipes 56

f eipes 56

witer eipes 76

Sprig eipes 98

Summer eipes 120

resources 140

Soures or lo, -Seso Proue 140

esoures or further fvor Proe ormtio Seso eipes 141

aoegmets 142

inde 143

about the authors 152

about the ceter or Eoitery 152


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he ceter or Eoitery omkt chritbe

rust re pese to preset Cooking with California

Food in K12 Schools, ooboo guie to meu

pig orgize rou six bsi ishes, ve

utur vor proes, our sesos. we hope

tht you i be ispire by these reipes the

visio o iorportig resh, seso oo i the

mes e oer youg peope.

he ery 900 miio mes serve yery i ciori shoos toy preset 900 miio

opportuities to rete positive systemi hge. ater , ht better y is there to bui

hethy ieog etig hbits, support stuet e-beig, promote our eoomy

eviromet th by oerig eiious, ppeig mes tht eebrte our griutur

bue rih utures?

ethy stuets er better hieve more. chgig ho e gro, proess,

prepre oo impts issues rom heth re osts to imte hge, eergy resoure

oservtio, ommuity vitity. he biios o ors evote to proviig hethier

shoo mes i boost ciori griuture, ivigorte o eoomies, promote

equity.

he ceter or Eoitery omkt chritbe rust shre eurig ommitmet

to heth, eutio, re or the eviromet. we re hertee by the pssio

eitio o everyoe i the movemet to trsorm shoo mes. we ppu you,

oer this boo ith our best ishes.

Sierey,

Zeobi Bro

coouer Exeutive diretor

ceter or Eoitery

kt yor

Presiet

omkt chritbe rust


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Map of California from 1888, showing cultural landmarks and agricultural areas.


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Detail of 1888 map of California, showing the distribution of major crops.


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we ou ot ive or prepre mes or shoo hire

i more boutiu th ciori, here eh

seso oers rih prousio o hoies or ooig

rom srth. we oer this ooboo mu i

hopes tht it i be resoure to you s you expore

eebrte this bue ith the youg peope

hom you serve.

Beuse o the sttes Meiterre imte, vst umber o rops re vibe resh eve

urig iter, iuig itrus, iiruit, grees, root rops suh s rrots rishes.

from storge ome pottoes, rie, seet pottoes, prsips, turips. Youg ey grees

emerge s iter gives y to sprig our ithes r o resh o sprgus, sugr

sp pes, strberries, herries, bberries, teer youg ettue. as the ys gro

oger rmer, cioris es overo ith juiy tomtoes, zuhii, eggpt,

bes, seet peppers, or, or. Summer orhrs re seet ith pehes, pums,

etries. Summer extes ito , the rossover seso, he tomtoes, bes,

peppers re ou sie by sie ith grpes, ppes, pers, the rst iter squshes,

persimmos, pomegrtes. hroughout the yer ciori proues oios, herbs,

mushrooms, mi, heese, more, hie its bers give us resh bres o every i.

cioris griuture mes it possibe to serve the best, reshest, hethiest oo

imgibe. we ivite you to pt the oepts eveope i this boo i orer to itroue

seso ruits vegetbes, soure oy, ito ishes tht re popur ith hire

reet our sttes iverse utur heritge. as you o, give ths to the soi, the ter, the

su, those ho or the or the ouee tht mes suh oo vibe to our

hire.

Sierey,

eorgee Bre

a M. Evs


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introduCtion

adding More fresh, loCal, healthy

california food to sChool Meals

Cooking with California Food in K12 Schools serves my purposes. t oers

ies or ig more resh, o, hethy oos to shoo uhes. t heps

me servies evise ppeig vriety o meus rou ishes tht

hire rey ove, hie hoorig cioris rih history utur

heritge. t esribes teste p or eetive proessio eveopmethih utritio servies st members ejoy, rig o their sis

ispirig their retivity.

his boo beogs to suite o pubitios projets rete by the ceter or

Eoitery uer the tite ethiig Shoo luh. hese proutios iue ies

strtegies or improvig shoo oo, tehig utritio, supportig sustibe oo

systems, esigig eutio progrms ouse o uerstig the retioships

betee oo, uture, heth, the eviromet.

resig the mout o resh, oy soure ruits vegetbes, hoe gris, other

utritious oos i shoo uhes is go o my shoo istrits o the Uite Sttes

deprtmet o agriutures ntio Shoo luh Progrm. we eveope this ooboo

proessio eveopmet guie to ssist shoo oo servie persoe i erig more

bout ooig ith resh, seso igreiets usig ieret vor proes.

Cooking with California Food in K12 Schools itroues the oept o the ymi 6-5-4

Shoo luh Mtrix, bse o six ishes stuets o ove, ve ethi vor proes,

our sesos. t provies reipes usig the mtrix oers p istrutios or

retive pproh to proessio eveopmet. e the mtrix oepts re prtie

through this pproh, they be pte retivey ppie to shoo uh meus.

he six ishes i the 6-5-4 mtrix re ss, soups, psts, rie bos, rps, pizz

toppigs. he ve vor proes broy represet ari, asi, Europe/Meiterre,

lti ameri, Mie Ester/i oos. hey reet cioris mutiutur


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history heritge; my o the pts, spies, herbs, gris, ims tht me up

these uisies ere brought to ciori by immigrt groups over the st to eturies.

he vor proes so represet oos iresigy oere by resturts, eitesses,

reti mrets. he our sesos re , iter, sprig, summer.

he oept esribe here s piote over three yers i dvis, ciori, through

proessio eveopmet or utritio servies persoe, i hs-o ooig shoo

ormt usig miy-size reipes. he sses ouse o itrouig iresig o

seso igreiets i ishes rey popur ith stuets. hese is o ishes serve

s ptorm rom hih to itroue e vor proes (or both vriety pte

eutio), irese the use o i-seso ruits vegetbes, exp the iusio o hoe

gris, utiize USda ommoity prouts i s utritious y s possibe, itroue

ciori extr virgi oive oi s hethy t.

about the recipes

he reipes re ritte i test-size qutities tht re bse o home ooig or miies

pproprite or use i the proessio eveopmet pproh esribe i this boo.

Most shoo utritio servies iretors hve tehiques or sig up reipes to meet the

ees o their progrms. Eh reipe iues heote ith bgrou iormtio,

igreiet mouts, ooig istrutios, s e s suggestios or vritios o the

bsi reipe. he otes sometimes iue suggestios tht reipes might be tere or

stuets t vrious gre eves, suh s reuig the mout o gri jpeo or

eemetry stuets. ther suggestios iue pttio o ishes or other sesos orvor proes to exp the repertoire o oo servie proessios.

terms used in this book

lo reers here to the stte o ciori; hoever, shoo istrits use vriety o

eitios. for exmpe, o might be ee s the oos omig rom ithi 100- or

300-mie rius. distrits my exte their eitio i tiersrst oos rom ithi short

rius (suh s the outy, or ithi 50 mies), ooe by rius o 100 mies the

300 mies. Some orm o provee beig ith veors is useu so tht shoo oo

servie persoe tr the peretge o o prout beig orere.

Miimy proesse iues suh oos s psts, uts, ut butters, some iry prouts,

hoe gris.


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Asian Cabbage and Orange Salad with Ginger is a avorful combination of fresh, local, and

seasonal California ingredients. Recipe on page 78.


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cooig rom srth reers to preprig ish rom strt to ish usig oy igreiets

tht re r resh or re miimy proesse. cooig rom srth oes ot iue

the use o itio prepre prouts suh s sues prepge mixes or het--

serve items.

Vegetbes ruits re ssie orig to their usu uiry uses rther th their

tehi boti esigtios. So, or iste, e re tretig sqush tomtoes s

vegetbes or the purposes o this boo.

he our sesos re ee s oos:

fall September, tober, november

winter deember, Jury, februry

spring Mrh, apri, My

suMMer Jue, Juy, august

rethinking school lunch

itio to this boo, the ceter or Eoiterys ethiig Shoo luh oetio

o pubitios projets iues extesive oie ethiig Shoo luh uie,orshops proessio eveopmet semirs, osutig ith shoos istrits,

essys o the ceter or Eoitery ebsite, oeptu rmeor or itegrtig erig

i k12 ssrooms (Big Ideas: Linking Food, Culture, Health, and the Environment),

isussio guies or ms suh s Food, Inc. Nourish: Food + Community. for urther

iormtio, see .eoitery.org.


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The Rethinking School Lunch Guide by the Center for Ecoliteracy is available free at

www.ecoliteracy.org.


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1professionaldevelopMent:

introduCing new foods

and flavor profilescsses i proessio eveopmet or utritio servies st members re

opportuities to iitte the itroutio o e oos vor proes,

iuig those esribe i this boo, ito shoo uhes. hese sses re

he or st members to try reipes, tste the ishes, experimet ith

their o vritios, beome motivte to itroue them ito the me

progrm.

cooig is more u he it is hs-o vue-rive. cooig ss prtiipts

isover e vors reipes requety otribute oege rom their o

experiees utur bgrous, hih erihes the ss. his hpter provies

iormtio bout pproh to eivery o proessio eveopmet bse o this

premise, iues spei iormtio o osiertios prior to uhig sses,

seetig the istrutor, preprig or eiverig the sses.

he sses s propose typiy st to to three hours, iuig iiti istrutio,

ooig, presettio, tstig, isussio. Prtiipts or i groups o to or three,

oo oe or to reipes per group per ss. Eh ss oos six to eight reipes. he

istrutor irutes, serig questios mig suggestios. ater preprig their

ishes, prtiipts serve them to the hoe group o ptters or i bos, ith ttetio to

ttrtive presettio, isuss them together.


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general considerations prior to launching the program

class participants he sses re esige or shoo oo servie persoe ith

vriety o bgrous biities. as uts they hve gie some sort o ooigoege. Suh oege is resoure to the ss, this proessio eveopmet

pproh is struture to respet r upo it.

class size Prtiipts re more reeptive i smer groups here they re more tive

reeive more iiviu ttetio. we suggest group sizes o o more th tee

peope.

approval process approvs uig or these proessio eveopmet sessios

shou be seure i ve. he pprov proess i vry by shoo istrit. here is iey

istrit protoo or pymet o overtime i the ss i be oere i itio to pre-

pprove hours or sheue i-servie time.

location he iities shou oer eough ooig sttios spe or prtiipts

to egge i hs-o ooig, hve utio equipmet suh s stovetops oves

eee to prepre the reipes. evie the optios or ithes i hih the ooig ss

ou be oere meet ith pproprite ithe persoe to the site i orer to

he utioity o equipmet the umber o sttios vibe.

required equipment he ithe my ee extr pots, ps, utesis or home-stye

ooig. Bos ptters or miy-stye servig my ee to be quire. ptio

itio equipmet iues mortrs pestes or griig spies herbs by h; spie grier ( eetri oee grier ors e); zesters, useu or itrus; itrus remer,

useu or h juiig o oe or to items t time. St members i grety ppreite

hvig seetio o shrp ives.

funding Extr uig my be require to ompeste or shoo st members time,

to purhse igreiets or equipmet, /or to ompeste istrutor. he shoo

istrit my hve grt riter vibe to seure uig or proessio eveopmet

equipmet. lo ommuity groups suh s the shoo istrits utritio visory

ommittee, heth proviers, or o servie ubs might be soures o uig. he o

rmers mret bor o iretors mger my so be soure o support uig.


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the instructor

qualities needed he istrutor shou be oegebe bout ooig ith resh,

seso igreiets; miir ith itertio vor proes igreiets; be toor esiy ith ut stuets.

where to find an instructor he o rmers mret mger my o o

vouteers or iters, or hve ess to ooig rmers or hes ho ou ie to e

sses. My o resturteurs hes re expressig iterest i orig ith

shoo st, be ou through the tio progrm ches o the Move to ep

chi nutritio through .etsmove.gov i your o ommuity. ther proessio

uiry orgiztios suh s les dmes Esoer tertio, the tertio

assoitio o cuiry Proessios, So foo USa my be hepu. hese

orgiztios hve hpters ross the tio. cuiry istrutors i seory shoos,

ommuity oeges, uiry shoos my be iret soure. here my be pbe

iivius ithi the shoo oo servie ho re itereste i guiig the proessio

eveopmet o their peers. athough its ot eessry, hvig the sme teher rom

ss to ss provies osistey, hih is prt o buiig trust retioships tht i

empoer those ho re tig the ss.

preparation

responsibilities of the school district nutrition services director Esure

tht you hve someoe vibe to sh ishes s the ss progresses ter the tstig.

troue the proessio eveopmet pproh to the st, perhps proviig eh

perso ith this ooboo proessio eveopmet guie isussig hges the

st ou ie to see. ive st members ve otitio remi them sever

ys beore sessios.

responsibilities of the instructor Esure tht the require iities equipmet

re vibe. Seet the reipes provie them to the oo servie iretor to me

opies or eh prtiipt. Seure the igreiets eessry pe them i etr

otio rom hih prtiipts ess them s eee or the reipes they re

ooig.

the class itself

getting started Prtiipts sig i s pproprite, o their hirets, sh their hs,

gther i the ithe. he istrutor psses out opies o the reipes to eh perso.


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the pres entation he istrutor itroues the reipes vor proes isusses

the igreiets to be use, shoig exmpes o vegetbes or herbs s pproprite. he

itroutio is brie, bout ve to 10 miutes t most. Prtiipts re eger to begi hs-

o erig, urther istrutio be provie s they oo. Some questios bout

igreiets tehiques re esier to s oe-o-oe. Prtiipts ivie ito groups o

to or three; eh group vouteers to te oe or to reipes. he istrutor ssigs reipes

i re ot te.

cooking s-o ooig sts bout 45 miutes to hour. a reipes i this ooboo

be ompishe i tht perio o time. Prtiipts re istrute to gther igreiets

proee ith the ssige reipes. he istrutor irutes mog the groups, ssistig

guiig s pproprite. he istrutor eeps tr o timig so tht ishes re ishe

pte or presettio t the sme time. Some prtiipts i ish o time or ery;

others i ome up te the rst e times. he rhythm is best ere through experieeover the rst e sses. as home oos o, some prtiipts i improvise others

i oo the reipes exty. for iusio i reipe or shoo uh, uiormity o vor

igreiets is importt, so tht stuets o ht to expet. for the purpose o

the proessio eveopmet, though, uiormity is ot s importt s the experiee o

ooig.

presentation and tasting whe ishes re ompete, prtiipts pe them i bos

or o ptters or miy-stye servig re eourge to be retive ith grish. hose

ho re oe ery set out oth o the etr tbe esure tht there re hirs

ptes, bos, utesis, pis, so tht smpe. e the ishe pteishes re presete o tbe or to vie, prtiipts ssembe rou the tbe, sittig

or stig, re ivite to t briey bout ho they prepre their ishes, esribig

the igreiets tehiques use. his portio shou te o more th 10 miutes.

sampling Smpig the ishes is high poit o the ss. Vube su overstio

ours urig this time, be ooe by itegrte utritio eutio esso

retig to the ishes prepre brie guie group isussio o the pproprite gre

eves stye o itroutio o the ishes ito the shoo uh meu.

hospitality training Usig utritio s etree, the istrutor my eourge

prtiipts to thi bout ho they ou itert ith stuets bout these ishes.

ue i the suite o ethiig Shoo luh pubitios projets rete by the

ceter or Eoitery re piture rs ith suggestios or ht to sy to stuets bout

vrious ruits vegetbes. hese re vibe ree by oo o the cEl ebsite t

.eoitery.org/oos/utritio-eutio-rs.


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the ending he tbe is ere. dishes re she the ithe is ee or the ext

ys use. he istrutor or shoo istrit oo servie iretor my ish to ivite verb or

ritte evutio o the ss.

his proessio eveopmet progrm is he to shose hges i your shoo

uh progrm. ver time, prtiipts i beome e quite ith the ooig-shoo

stye o erig i ee ess o the istrutors time eourgemet. ater oe

or to sses hve bee give, osier settig u sheue o ve to six sses,

ivite to or three guests ho hve ste i the outome to observe. his iue

the superiteet, ssoite superiteets i hrge o busiess or urriuum, bor

members, utritio visory ommittee members, uers poteti uers, ommuity

members, or eve veors. cosier i ve hether they i be ivite to prtiipte

i hs-o ooig or to observe. whie the ooig istrutor ors ith the ss, the

oo servie iretor or other pproprite perso ou ivite the visitors to jour to

seprte room to revie the over gos or hges i shoo uh, the uig eee to

hieve the gos, the progress me to te.


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2the seasonal salad barhe esiest y to irese stuet osumptio o resh, o, i-seso

ruits vegetbes is to oer iy seso s br. he s br is

so opportuity to itroue more hoe gris ito the iet through

servig reshy me hoe gri ss.

seasonal salad bar components

we propose tht seso s brs oti miimum o six ompoets:

1 a bse o resh ettue /or grees

2 a miimum o to resh, o, i-seso ruits /or vegetbes

3 o me-rom-srth or reshy prepre seso ss, suh s whoe whet Pee u or cuumber Jim

4 e or to proteis suh s hr-boie eggs, bes, hie, tu, or heese (iuig

oe vegetri protei)

5 e or to itio prouts, or iste e or roze ruits or vegetbes suh s

pehes, priots, or beets

6 ther items: risis other rie ruits, uts, mos, tri mix, yogurt, suoer

sees, pumpi sees, pie jpeos, routos

the green salad base here re my possibiities or the gree s bse. Bes o

ettue, grees, eve r vegetbes be me to suit stuets ge eves. usig

house-me be, rete reipe speiyig the qutity o eh item tht is use, i orer

to esure uiormity.


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+

+

+

+

=

+

lEUcE and EEnS

PEnS, a lEaS nE VEEaan fZEn cannEd fUS and VEEaBlES

aSnS, nUS, cUnS, and/ al M a nUUS, fES, lcal SEaSnal MEal

fES, lcal, SEaSnal fUS and VEEaBlES

fESlY PEPaEd SEaSna l SaladS


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Whole grain salads like Tabbouleh offer exceptional nutrition and are popular salad bar

additions. Recipe on page 58.


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Some s bse optios:

seasonal fruits and vegetables he resh, o, i-seso ruits vegetbes

oere i seso s br hge both betee ithi the sesos, ith some

items overppig to sesos.

for exmpe:

fall appes, bes, herry tomtoes, uumbers, jim, pehes, pers, persimmos,

pums, sie tomtoes, seet peppers, zuhii

winter appes, brooi, bbge, uioer, iiruit, mris, orges, re oios,

tgeries

spring apriots, sprgus, rrots, herries, herry tomtoes, uumbers, jim,

mris, sprig oios, strberries, sugr sp pes, zuhii

summer apriots, herries, herry tomtoes, uumbers, jim, meos, etries,

pehes, pums, sie tomtoes, sp bes, strberries, seet peppers, termeo,

zuhii

made-from-scratch or freshly prepared salads here re my opportuities to prepre

ss rom srth or the seso s br. a o the ss i the reipes setio o this

boo re pproprite or the s br. aitioy, some o the reipes or pst, suh

s the asi-ispire Sob nooes ith Eggpt, ou, hi Bsi or the Europe/

Meiterre-ispire Bsi-wut Pesto ith whoe whet igtoi, be serve o the

s br rther th s hot etres.

whole grain salads Ss prepre rom hoe gris oer exeptio utritio. ris

re the eibe sees o pts, primriy eres or egumes. for this boo, hoe gris re

ere sees tht hve their origi br, germ, eosperm.

aSan EEnS

caBBaE

cad

cEBE

kalE

MEd fEld EEnS

Ed lEaf, EEn lEaf

ManE

SPnac


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o rete your o hoe gri ss, oo suggeste-or-s hoe gri s iste

beo or hoe gri pst, riig s eee. combie the gri ith hoppe, seso

vegetbes, emo juie, extr virgi oive oi, st pepper to tste. Seso

ith spies, resh herbs, other igreiets rom oe o the vor proes i this ooboo.

Some ommo hoe gris:

barley hs seet, erthy vor. he texture is hey to sot, epeig o the mout o

ter use egth o time i ooig. Use i soups, ss, sie ishes.

brown rice hs utty vor hey texture. a rie strts out bro; hite rie is

bro rie ith the br germ removethus it is o oger hoe gri. Use i soups,

stes, ss, sie ishes.

bulgur hs utie vor rm texture. t is etire het ere (het berry) tht

hs bee prboie, rie, prtiy ebre. t is usuy grou e or meium. Use i

ss sie ishes.

corn hs seet vor. t is use i vriety o orms suh s orme, homiy,

grits. corme, usuy egerme, be e or orsey grou is ommoy use i

big. omiy (so o s pozoe or smp) is rie or soe i hyrte ime or ye.

t hs smoy, sighty sour vor sot, hey texture is ommoy use i soups

stes. rits re homiy, e or orsey grou, typiy use i be ishes or s

brest ere.

cracked wheat hs mi vor uy texture. t is etire het ere (het

berry) tht is the re or grou ito orse or meium prties. t so o s

bugur het. Use i ss, etres, pis.

millet hs b, sighty utty vor be use or ss pis, or i y y

tht rie might be use.

quinoa hs sesme-ie vor eite texture. Use i ss, sie ishes, y

y i hih rie might be use.

wheat berry hs utty vor hey texture. t is the etire het ere. Use i

soups, ss, sie ishes. rou ito our, it is use or big pst. Use i ss.


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29


salad dressings

S ressigs re importt to the suess o the s br. ouse-me s ressigs,

prepre rom srth, re opportuity to irese vor remove hie igreietssuh s seeteers hih irese ori ite. the reipes setio o this boo

sever reipes re provie or house-me ressigs, iuig h, hous s,

ussi, Soy Sesme.


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r anC h dr ess i ng

Makes about 1 Cup

h ressig is vorite mog stuets, ho ie it ot oy or ss but so or

ippig r vegetbes o is.

1/2 cUP MaYnnaSE

1/2 cUP lw-fa SU cEaM

1 1/2 EaSPnS lEMn JUcE

1 EaSPn nn PwdE

1/2 EaSPn alc PwdE

2 EaSPnS dJn MUSad

1/2 EaSPn dEd dll

1/2 EaSPn dEd PaSlEY

1/2 EaSPn Sal

combie igreiets mix e. wi eep rerigerte or bout 5 ys.


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31


thousand island dressing

Makes about 1 1/2 Cups

his o-time vorite, me ith pies, oios, ethup, myoise, is omig b

i stye. Stuets ie it or its seet vor use it o y i o s grees or ith

ottge heese ruits.

1 cUP MaYnnaSE

1/4 cUP kEcUP

2 aBlESPnS MncEd SwEE PcklES

SwEE PcklE ElS

1 aBlESPn MncEd nn,

1 EaSPn nn PwdE

1 aBlESPn MncEd fES cVES,

1 EaSPn dEd cVES

1 aBlESPn MncEd fES PaSlEY, 1 EaSPn dEd PaSlEY

Sal

PEPPE

combie igreiets mix e. wi eep rerigerte or bout 1 ee.


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32


r ussi an dr ess i ng

Makes about 1 1/2 Cups

his is simir to hous s ressig, but hs bit more tg. You use it s

sih spre or s s ressig, or ith ottge heese ruits.

1 cUP MaYnnaSE

1/4 cUP kEcUP

1 aBlESPn SEadS

1 EaSPn wcESESE SaUcE

1 aBlESPn MncEd fES PaSlEY,

1 EaSPn dEd PaSlEY

1 aBlESPn MncEd nn,

1 EaSPn nn PwdE

Sal

PEPPE

combie igreiets mix e. wi eep rerigerte or bout 1 ee.


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soy sesaMe dr essing

Makes about 2 Cups

Stuets ie this s ressig s tertive to h other myoise-bse

ressigs, espeiy or y ss ith asi vors. You so use this to ompy

asi-stye etre ss.

1/2 cUP cE wnE VnEa

1/4 cUP nEY

1/2 cUP canla l

2 EaSPnS aSEd SESaME l

1/2 cUP l SY SaUcE

2 aBlESPnS fES lME JUcE

1 EaSPn dY MUSad

1 EaSPn Und nE

Sal

fESlY Und Black PEPPE

aSE

rge bo, his together the viegr hoey uti the hoey issoves. whis i the

remiig igreiets. atertivey, be i beer. ste just ith st pepper

s esire.

cover rerigerte uti rey to use. Beore usig, stir or she the otier, beuse the

igreiets i seprte i stig. wi eep rerigerte or bout 1 ee.


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34


36-5-4: dishes, flavorprofiles, and seasons

his ooboo is bse o mtrix o six bsi ishes ve utur

vor proes tht be esiy pte to the our sesos. Use o this

mtrix os oo servie iretors ithe st to iversiy their meuoerigs; to use resh, i-seso vegetbes, ruits, herbs i ishes tht

hire o ejoy; to rete mutipe versios o those ishes by

vryig the sesoigs.

the si dishes

we hve hose six ishes tht re rey miir to stuets through shoo uhes, their

homes, reti oo estbishmets, resturts. hey re ss, soups, psts, rie bos,

rps, pizz toppigs. By vryig the seso igreiets usig ieret vor

proes, my ishes tht re voru, i seso, reetive o cioris ethi iversity

be rete throughout the yer.

Ss re the esiest y to irese stuet osumptio o resh,

o, i-seso oos. prtiur, the s br provies the opportuity or stuets to

et r ruits vegetbes, og ith hoe gris. See chpter 2, he Seso S

Br, or more iormtio.

Every uture, orie, mes soup. hey be me rom srth,

or reshy prepre usig rey-me broth or ommoity tomtoes s bse,

iorporte vegetbes s e s hoe gris proteis. a hoe gri ro be serve

ith the soups.

soups

salads


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35


Psts be me rom hoe gri our, hoe het, or behe

erihe hite our. hey so be me rom rie other ours. dieret utures

use vriety o pst shpes sizes i soups, ss, mi ourses, eve essert.Virtuy psts hve vegetbes e to them, either s primry ompoets or s

ey hoppe seory ompoets.

ie is ete rou the or. he mutipe ys to serve rie

iue ith resh, o, i-seso vegetbes, i some istes ruits.

My ishes usig igreiets i ieret vor proes be rppe

ito torti, hptti, tbre, or sprig ro si, or tue ito pit poet. aig

itio resh herbs to these rps ireses vor, texture, oor.

Pizzs re mog ameris vorite oo. his ooboo

ssumes tht shoo ithes re purhsig or mig their pizz rust usig bsi

toppig o tomto sue heese. hus the pizz reipes i the boo re or seso

toppigs reetig the ve vor proes, ot or the pizz rust or sue.

the five flavor profiles

he bro, geer vor proes hose or this ooboo represet the ors mjor

otiets reet the heritge ethi iversity o cioris poputio. hey re

ari, asi, Europe/Meiterre, lti ameri, Mie Ester/i. withi

eh o these proes re very sigit regio ierees; hoever, it is ot the itet

o this boo to ress the ierees. due to tre gobiztio, umerous uisiesrou the or empoy my o the sme bsi oos, but ieret uisies seso those

oos i istitive ys. he hoie o sesoigs, i some ses igreiets, os us

to t i bro terms bout vor proes.

pastas

wraps

rice bowls

pizza toppings


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36


flavor profile: african

this boo, ari reers primriy to the outries o the ari otiet south o the

Shr pus the iss o Mgsr, cpe Vere, So om. he uisie is iverse

s e, shoig the iuee o ooizers, exporers, trers over the eturies,

iterove ith iets bse o iigeous oos. Esve aris brought ith them

to ameri their ooig tritios ith tive oos suh s or, b-eye pes,

yms. he proess o iterevig iigeous importe oos otiue, ith the

iorportio o oos o the ameris suh s or ito this evovig uisie. the souther

Uite Sttes espeiy, strog utur ietity hs gro up rou the osumptio o

erti oos tht toy re eepy ssoite ith the ooig ooys o ari

ameris. he ooig oos re iue i the ari proe.

BEanS

Black-EYEd PEaS

cllad EEnS

cn

MllE

MlaSSES

ka

PaPka

PEanUS

PEPPES, cl

PEPPES, SwEE

SaSSafaS

SwEE PaES

YaMS


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37


cllad

EEnS

PEanUS

ka

SwEE PaES

cl PEPPES

PaPka

Black-EYEd PEaS

cn


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38


flavor profile: asian

he asi otiet iues outries s utury uiriy ieret s chi, Jp,

the kores, Mysi, hi, cmboi, los, Vietm, the oesi rhipego.

Most o them use, i oe y or other to greter or vryig egrees, the ooig

spies, herbs, igreiets.

candE

ccnU

cUMn

cUY

fS SaUcE

nE

lEMnaSS

Mn

MUn BEanS

PEPPES, cl

PEPPES, SwEE

cE VnEa

Saffn

SESaME SEEdS and SESaME l

SY flaVnS: MS PaSE, fEMEnEd

SYBEanS, SY SaUcE

a BaSl

fU

UMEc


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39


PEPPES

lEMnaSSSaffn

fU

MUn BEanS

ccnU

nE

cl PEPPES

candE


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40


flavor profile: european/mediterranean

his proe tres its origis to north ameri settemets i the sixteeth seveteeth

eturies, espeiy o immigrts rom the British ses, norther Europe, Spi.

lter immigrtio brought itio norther Ester Europes s e s tis,

Portuguese, rees, other Meiterre peopes through the rst prt o the tetieth

etury. ciori the Southest, oe prt o Mexio, hve ys h strog

Spish iuee. hese immigrts brought ith them the oos o their homes, hih

they ote ombie ith iigeous ameri oos suh s tomtoes peppers.

BalEY

BaSl

caPES

cUScUS

dll

fEnnEl

alc

SEadS

Mn

lVES

lVE l

Ean

PaPka

PEPPES, cl

PEPPES, SwEE

SEMaY

Saffn

YME

MaES


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41


cn

fEnnEl

alc

cUScUS

BalEY

SwEE PEPPES

Ean

lVES and

lVE l


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42


flavor profile: latin american

Mexio, the cetr ameri South ameri outries, the iss o the

cribbe hve eemets o istit ne wor uisie bse o iigeous igreiets,

but those uisies hve so bee heviy iuee by ooizers rom Spi, Portug,

o, fre, by the ari trers.

acE

BananaS

BEanS

cclaE

cnnaMn

cn

cUMn

alc

BScUS

ManES

nPalES (cacUS PadS)

Ean

PaPaYa

PEPPES, cl

PEPPES, SwEE

PlananS

QUna

MaES

Vanlla


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43


BScUS

PlananS

acE

MaES

cUMn

QUna

Vanlla

BEanS


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44


flavor profile: middle eastern/indian

his proe eompsses uisie rom the Mie Est, so o s wester asi, iuig

r, rq, Yeme, urey, aghist, Pist, s e s outries o north ari

the Ester Meiterre. he i subotiet is sometimes iue i geogrphi

reerees s prt o wester asi, sometimes s prt o Souther asi. cuiriy, i

the Mie Est use my o sme herbs spies, s e s suh igreiets s yogurt.

allSPcE

cadaMM

cckPEaS (aBanZ BEanS)clan

cnnaMn

candE

cUMn

fEnnEl

alc

EE (clafEd BUE)

Mn

nUME

PEPPES, cl

PEPPES, SwEE

PnE nUS

PMEanaES

SE waESESaME l

aMand

UMEc

YU

More speCifiC to india:

cUY

aaM MaSala

kaff lME lEaVES

ManES


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45


clan

PMEanaES

YU

cckPEaS

aMand

cnnaMn

ManES

cUY

PnE nUS


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46


the four seasons

hese our bro proes represet the sesos s experiee i ciori reet

the rops gro i this prt o the wester hemisphere. withi eh proe there re verysigit regio ierees. due to mutipe geogrphi ether iuees the

physi sesos my overp, they sho the eets o miroimtes. oever, speig

sesoy os us to thi i geer y bout oy gro ruits vegetbes.

fall: september, october, november f is sometimes e the rossover seso

beuse my summer ruits vegetbes (suh s tomtoes, bes, peppers, grpes)

re sti vibe eve hie hr iter sqush, persimmos, tes re pperig. his

is espeiy true i ciori ith its verstie Meiterre imte, hih is so mebe

to mutitue o rops. his mes is very but seso, ith mutipe hoies

vibe or ooig rom srth.

fall fruits

aPPlES

aSan PEaS

BlackBEES

daES

fEJa (PnEaPPlE UaVa)

fS

aPEfU

aPES

kUMQUaS

lEMnS

MElnS

anES

PEacES

PEaS

PESMMnS

PMEanaES

PlUMS

aSPBEES

SawBEES

QUncE

fall vegetables

aUUla

aSan EEnS

BaSl

BEanS

BEES

Bk cY

Bccl

caBBaE


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47


Fall Tabbouleh salad with tomatoes, cucumber, parsley, and mint; Middle Eastern/Indian avor

prole. Recipe on page 58.


48/153

48


fall herbs

cacUS PadS

caS

caUlflwE

cElEY

cad

clladS

cn

cESS

cUcUMBES

EPlan

EndVE

fEnnEl

alc

kalE

klaB

lEEkS

lEUcES

MUSMS

MUSad

ka

aw lVES

nnS

PEPPES, cl

PEPPES, SwEE

PaES

PUMPknS and E wnE SQUaS

PUSlanE

adcc

adSES

aPn

UBaB

SallS

SPnac

SUMME SQUaS

SUnckES

anEnES

MallS

MaES

UnPS

BaSl

cVES

clan

dll

MaJaM

Mn

Ean

PaSlEY

SEMaY

SUMME SaVY

aan

YME

wnE SaVY


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49


winter: dec ember, January, february durig the ciori iter, vst umber

o rops re i seso. hey iue itrus ruits, extesive vriety o grees root

vegetbes, brssis suh s brooi, uioer, bbges. combiig these ith

ieret proteis, rbohyrtes, heeses, gris os or ie rge o items rom the

6-5-4 Shoo luh Mtrix to be prepre serve i shoo uhes urig the o moths.

winter fruits

aVcadS

aPPlES

daES

aPEfU

kwfU

fEJa (PnEaPPlE UaVa)

lEMnS

MandanS

anES

PMEanaES

PMElS

anEnES

QUncE

winter vegetables

aSan EEnS

BEES

Bk cY

Bccl

caBBaE

caS

caUlflwE

cElEY

cad

clladS

EScalE

EndVE

fEnnEl

fSE

EEn alc (fEB.)

EEn nnS

kalE

klaB

lEEkS

lEUcES

MUSMS

MUSad

nnS

PaES

wnE SQUaS

adcc

adSES

SPnac


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50


spring: march, april, may Sprig is the seso o e groth. durig these moths

pts put orth e shoots, bus, teer eves roots. asprgus spers poe

through the rust o soi, rtihoes se o their bushy pts, gree oios

seer e rrots re rey to pu o ciori rms. Strberries, hih o gro yer-

rou i ciori, beome petiu i sprig beuse they re gro i mutipe regios

s the ether rms the ys egthe. My simpe ishes be me to shose

sprig i shoo uhrooms.

spring fruits

spring vegetables

winter herbs UnPS

BlackBEES

EalY cEES

aPEfU

kwfU

kUMQUaS

ackES

aSan EEnS

aSPaaUS

BEES

Bk cY

Bccl

lEMnS

anES

aSPBEES

SawBEES

caBBaE

caS

cElEY

cad

cESS

dandEln ccY

clan

cVES

MaJaM

Mn

Ean

PaSlEY

SEMaY

SaE

YME


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51


Winter Black-eyed Peas with Chard; African avor prole. Recipe on page 90.


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52


Spring Chinese Chicken Salad with mandarins, cabbage, and spring onions; Asian avor

prole. Recipe on pages 101102.


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summer: J une, July, august Summer i ciori proues just bout every imgiberuit or vegetbe, ths to the sttes Meiterre imte rih sois. the hot

iterior regios, tomtoes, peppers, eggpt, grpes, stoe ruit thrive, hie the ooer

ost regios otiue to proue ey grees teer root rops.

spring vegetables continued

EndVE

faVa BEanS

fEnnEl

EEn alc

kalE

lEEkS

lEUcES

MUSMS

MUSad

nElES

nnS

PaES

adcc

adSES

SPnac

UnPS

spring herbs

clan

cVES

MaJaM

Mn

Ean

PaSlEY

summer fruits

aPcS

aPPlES

aSan PEaS

BlackBEES

BlUEBEES

cEES

fS

aPES

SEMaY

aan

SaE

SUMME SaVY

YME

wnE SaVY

MElnS

nEcanES

PEacES

PEaS

PlUMS

PlUS

aSPBEES

SawBEES


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54


summer herbs

summer vegetables

clan

cVES

MaJaM

Mn

Ean

PaSlEY

aUUla

aSan EEnS

BaSl

BEanS

BEES

Bccl

caBBaE

cacUS PadS

caS

cElEY

cad

cn

cESS

cUcUMBES

EPlan

EndVE

faVa BEanS

fEnnEl

alc (nEw cP)

kalE

SEMaY

aan

SaE

SUMME SaVY

YME

wnE SaVY

klaB

lEEkS

lEUcES

MUSMS

ka

nnS

PEPPES, SwEE

PEPPES, cl

PaES

PUSlanE

adcc

adSES

UBaB

SallS

SPnac

SUMME SQUaS

MallS

MaES, Sandad

MaES, ElM


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55


Summer Fresh Corn, Okra, and Sausage pizza; African avor prole. Recipe on page 138.


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56


4reCipesfall

f ooig ith ciori oo ou ot be esier. Summer rops ie

tomtoes peppers re sti groig vibe, hie ppes, pers, hr sqush re just begiig to ome ito seso. he mret s up

ith e igreiets to hoose rom, s the ooig utum ether brigs

e rops o ey grees reshy hrveste uts mos to the

she.


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57


Whole Wheat Penne Salad with Tuna and Capers. Recipe on page 122.


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58


tabbouleh

flavor profile: Middle eastern/indian serves 6-8

his is popur Mie Ester ish me rom bugur, hih is het tht hs bee

re prboie. with its ight, utty vor, this verstie hoe gri s be

prt o s br, sie ish, or, he ompie ith pit bre e ettue,

st-oe etre.

meium bo, ombie bugur, boiig ter, st. cover et st 1520 miutes,

or uti bugur is sot. a pepper, emo juie, gri, oive oi, mit, prsey mix

e. let st t est 15 miutes, the rerigerte or sever hours or overight to et the

vors uy eveop. Just beore servig, gree oios, uumber, tomtoes.

suggestion: Use i pit poet, ig e ettue sie tomto.

1 cUP BUlU

1 1/4 cUPS Bln waE

1 1/2 EaSPnS kSE SEa Sal

1/2 EaSPn fESlY Und

Black PEPPE

1/4 cUP lEMn JUcE

23 alc clVES, MncEd

1/4 1/3 cUP Ea Vn lVE l

1/3 cUP MncEd fES Mn lEaVES

11 1/2 cUPS cPPEd fES alan flalEaf PaSlEY

1/2 cUP cPPEd EEn nnS, wE

and EEn PaS nclUdEd

1 cUcUMBE, PEElEd and fnElY

cPPEd

1 cUP cPPEd MaES


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59


CuCuMber and J iCaMa salad

flavor profile: asian serves 4

Jim is mi, ruhy vegetbe tht reiy bsorbs vors. Most stuets ejoy it

stright rom the s br ith ime juie, the seory stuets ie it sprie ith

itte hii pepper. t ombies e ith other vegetbes, suh s uumbers, peppers,

tomtoes.

1 SMall JcaMa, PEElEd and dcEd

(aBU 2 cUPS)

2 cUcUMBES, PEElEd and dcEd,

(aBU 2 cUPS)

JUcE f 2 lMES

1/2 cUP cPPEd fES clan

kSE SEa Sal

combie the igreiets together i meium bo mix e.

suggestion: a sies o re yeo pepper.


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Albondigas. Recipe on pages 6162.


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61


albondigas

flavor profile: latin aMeriCan serves 68

his is ssi versio o the popur Mexi soup. he metbs provie protei, hie

rie s hoe gris to this hethu ish. esire, you use bee iste o h

bee h por.

1/2 cUP cE

1 cUP Bln waE

4 aBlESPnS VEEaBlE l

2 wE nnS, fnElY cPPEd

8 UncES Und Pk

8 UncES Und BEEf

2 ES

1 BUnc fES clan, lEaVES

cPPEd

1/4 cUP cPPEd fES Mn

1 aBlESPn dEd Ean

1 EaSPn Und cUMn

1 aBlESPn Sal

1/2 EaSPn fESlY Und PEPPE

2 SalkS cElEY, cPPEd

1 ca, PEElEd and dcEd

1 alc clVE, MncEd

1 12UncE can cUSEd cPPEd

MaES and E JUcE

11 1/2 QUaS cckEn B

1 MEdUM ZUccn, dcEd

meium bo, ombie the rie the boiig ter. let it so or 20 miutes.

Put 2 tbespoos o the vegetbe oi i sm ryig p sut h o the oios uti

sot, bout 2 to 3 miutes. emove rom het et oo.

rge bo ombie the sute oio, por, bee. a the soe rie, eggs, h

the itro, h the mit, the orego, umi, st, pepper. Mix to be e. Moiste

your hs ith ter shpe the mixture ito metbs bout 1 ih i imeter.

rge p over meium-high het, het the remiig oi bro the metbs ighty,

bout 15 miutes, or be them t 350f o oie big sheet or 15 miutes. emove


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set sie. a the remiig oios, eery, rrot, gri to the p. Simmer uti

the eery is sot, but 2 to 3 miutes, the the tomtoes the hie broth. Brig to

simmer, the the metbs the remiig mit. Simmer uti the metbs re rm

(but ot so og tht they prt), bout 1 hour.

Seso ith st pepper, the zuhii, oo other 10 miutes. rish ith

the remiig itro.

suggestion: Me the metbs oy, serve ith hot vegetbes bes, rppe

i rm torti.


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63


g uMb o

flavor profile: afriCan serves 10

his voru soup hs to hve ouie susgeothig serve s substitute or the

ouie spies tht iuse the etire soup. umbo is ooe i s my ieret ys s

there re miies i louisi, its pe o origi. Some gumbos re she-bse, others

met-bse, though oti or, hih heps thie the bse o the soup. possibe,

me your o hie broth, sie the broth is very importt to the epth o vor. o

o the vors to uy be, prepre the gumbo y he.

2 aBlESPnS canla E

l l

1 3- 4-PUnd cckEn, ckEd,

w MEa EMVEd, 1 PUnd

cckEn MEa (wE dak)

3/4 PUnd andUllE SaUSaE, SlcEd

n E danal aBU 1/3 nc

ck

1/2 PUnd aM, dcEd

1/3 cUP fES PaSlEY, cPPEd

2 EaSPnS fES YME

1 EaSPn dEd BaY lEaVES

2 YEllw nnS, cPPEd caSElY

4 alc clVES, MncEd

1 32-UncE can wlE SEwEd

MaES w JUcE, cPPEd

1 QUa lw-fa, lw-SdUM,

cckEn B

3 SalkS cElEY, SlcEd

1 PUnd fES ka, cPPEd n

1-nc PEcES

Scan 1/8 EaSPn caYEnnE

PEPPE

1/2 cUP ln-an cE

et the oi i rge ryig p over meium-high het. whe it is hot, the hie,

susge, hm, prsey, thyme sut, turig the hie susge uti they re

ighty goe, bout 10 miutes. a the oios gri otiue to sut uti the

oios re trsuet, bout 3 miutes more. a the tomtoes, hie broth, eery, or,

yee, rie. Stir, reue the het to o, simmer uti the rie is teer, bout 30miutes.

suggestion: a preooe shrimp sever miutes prior to servig.


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64


italia n Me atbal ls

with whole wheat penne

flavor profile: european/Mediterranean serves 4-6

ti resturts ross the outry, metbs i tomto sue re str re, so

stuets re rey miir ith these vors. his reipe provies goo opportuity to

use ommoity bee tomtoes i ombitio ith resh e to prepre me-rom-

srth etre.

toMato sauCe

2 aBlESPnS Ea Vn

lVE l

1/2 nn, cPPEd

2 alc clVES, MncEd

1 ca, MncEd

1 cUP MncEd kalE

3 cUPS cUSEd cPPEd cannEd

MaES

1 EaSPn dEd Ean

1/2 EaSPn kSE SEa Sal


Meatballs

1 PUnd Und Pk BEEf

2 laE ES, SllY BEaEn

1/2 cUP MncEd YEllw nn

1/2 cUP fnE dEd BEad cUMBS

1 cUP aEd PEcn Man

cEESE

1 EaSPn kSE SEa Sal


23 aBlESPnS Ea Vn lVE l

pasta

12 UncES wlE wEa PEnnE

rge suep, het the oive oi over meium-high het. a the oio, gri,

rrot sut uti the oio is ery trsuet, bout 1 miute. a the e, tomtoes,

orego, st, pepper. eue the het to o, over, simmer uti the vegetbes reteer, bout 30 miutes.

Prehet ove to 400f.


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65


Mehie, me the metbs. rge bo, ombie the por, eggs, oio, bre

rumbs, 1/2 up o the heese, 1 tespoo st, some pepper. Mix e. Moiste your

hs ith ter, shpe the mixture ito sm, bite-size bs. Pe o pte.

Pe the metbs o big sheet rizze them ith the oive oi. ur to ot e.

Pe i the ove oo, turig oe or tie uti opque throughout, bout 15 to 20

miutes. a these to the tomto sue simmer over o het.

Brig rge pot o ste ter to boi over high het. a the pee oo uti

teer to the bite, bout 12 miutes. dri. Serve the pee toppe ith sue the

remiig 1/2 up heese.

suggestion: ste o pst, serve the metbs sue i sih usig

sourough or ibtt ro.


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66


riCe noodles with bok Choy


hi ooes me ith rie re stpe o the hi ithe re use i mutipe ys

ith vegetbes, mets, tou. Bo hoy, member o the bbge miy, is but i

, s bright gree ompoet to the ish. Seet re or orge peppers ou

ie i o oor vor.

1 6-UncE PackaE f cE ndlES

1/4 cUP l SY SaUcE

2 aBlESPnS cE VnEa

1 EaSPn SUa nEY

1 EaSPn SESaME l

1 aBlESPn canla E

l VEEaBlE l

1 laE Ead Bk cY, 3 4

SMall nES, cPPEd (aBU 5 cUPS)

45 SakE MUSMS, SlcEd

8 UncES fM fU, cUBEd

3 alc clVES, MncEd

6 EEn nnS, cPPEd, wE and

EEn PaS

3 aBlESPn cPPEd fES

clan

ver high het, brig rge pot o ter to boi the ooes. coo or 5 to 6

miutes, the ri set sie.

sm bo, ombie the soy sue, viegr, sugr, sesme oi. Set sie.

rge o or siet over meium-high het, het the o oi. whe it is hot, the

bo hoy sut bout 1 miute. a the mushrooms sut other miute. a the

tou gri, sut other 1 to 2 miutes. ety stir i the ooes the soy sue

mixture, turig to ot. coo bout 2 miutes uti thoroughy hete.

o serve, sprie ith the gree oios itro.

suggestion: Serve hie or t room temperture s etre s or prt o s br.


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67


vege table biryani

flavor profile: Middle eastern/indian serves 68

Biryi is rie rie, usuy serve ith met, sh, or esiy vibe vegetbes, romti

spies. frgrt bsmti rie is ote use, s is ghee (rie butter), spies iue

rmom, imo, oves, utmeg, ee, str ise, pepper, umi, hii poer, turmeri,

sro. hese give the rie its hrteristi yeo oor. it is ys serve ith biryi.

2 cUPS ln-an, BaSMa, Bwn,

E cE VaEal

3 aBlESPnS BUE EE (ndan

clafEd BUE)

2 EaSPnS fnElY cPPEd alc

2 EaSPnS fnElY cPPEd fES nE

1 1/2 EaSPnS Und candE

1 1/2 EaSPnS allSPcE

2 MEdUM PaES, PEElEd and cPPEd

1 cUP PEElEd and cPPEd caS

1 cUP fES cn kEnElS

1 cUP cPPEd EPlan

1 nn, PEElEd and cPPEd

4 cUPS waE

1/2 EaSPn kSE SEa Sal

3 SPS fES clan, cPPEd

2 EEn nnS, wE and EEn

PaS, cPPEd

wsh the rie ri it e. meium sue p over meium het, ombie the rie

1 tbespoo o the butter sut or 3 to 5 miutes, stirrig requety so tht the

bottom yer o rie oes ot bur the rie is evey ote ith butter. Set sie.

other p, met the remiig butter sut the gri, giger, orier, spie

or 1 to 2 miutes, stirrig requety to ot them ith the butter. a the pottoes, rrots,

or, eggpt, oio stirrig or other e miutes. a the rie mix e.

a 3 ups o ter, the st, brig to boi. eue the het to o, over,

oo uti the rie is teer most o the moisture bsorbe, 15 to 20 miutes. che

the rie perioiy to me sure the bottom yer is ot burig. a sm mout o

itio ter i the ter gets bsorbe beore the rie is ooe.

Sprie ith the itro gree oio serve ith cuumber it, pge 70.

suggestion: iter, try vegetbes suh s uioer brooi.


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68


Eggplant and Sweet Red Peppers. Recipe on page 69.


69/153

69


eggplant and sweet red peppers

flavor profile: european/Mediterranean serves 4

his tsty vegetri etre be vrie to suit the seso: or exmpe, try repig the

eggpt ith brooi i iter sprgus i sprig.


1/4 cUP cPPEd nn

2 alc clVES, MncEd

2 SwEE Ed PEPPES, SEEdEd and cU

n 1nc PEcES

34 aSan 1 laE lBE EPlan

(aBU 1 PUnd), cU n 1-nc

PEcES

1 laE, JUcY Ma, cPPEd,

1 cUP cannEd MaES, cPPEd

w JUcE.

1/4 cUP cPPEd fES alan flalEaf PaSlEY

meium ryig p over meium-high het, het the oive oi. whe the oi is hot,

the oio gri sut uti the oio is imp, bout 1 miute. a the peppers

eggpt, stirrig ote uti the eggpt hs sotee broe bit, 10 to 12 miutes.

Stir i the tomto, srpig up y igig bits. cover, reue the het to o, oo uti

the eggpt is ooe through the tomtoes hve thiee sighty, 2 to 3 miutes. o

serve, spoo over rie grish ith the prsey.

suggestion: chge to asi vor proe by omittig the tomtoes repe

ith mixture o soy sue, giger, itte sesme oi, pus ter. rish ith toste

sesme sees itro, omittig the prsey.


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70


CuCuMber raita

flavor profile: Middle eastern/indian Makes about 3 Cups

it, ip or s ith yogurt bse, requires o ooig. here re my ys to me

rit, iuig usig ruits vegetbes suh s b, bbge, rrot, rish,

uumber. t is oo rereshig ompimet to spiier ishes.

2 cUPS Plan YU

1/2 EaSPn Sal

1 laE cUcUMBE, PEElEd, aEd

cPPEd

1 aBlESPn fnElY cPPEd fES

candE lEaVES

1 Ma, fnElY cPPEd

2 EEn nnS, wE and EEn

PaS, fnElY cPPEd

fEw PncES caYEnnE (Pnal)

bo, ombie the yogurt, st, uumber, orier, tomto, oios, yee (i

usig) stir to mix e. Serve ith the rie.

suggestion: the sprig, try rish rit, ith oe o the bove vegetbes, usig

iste oe up o grte rish, pus to tespoos st itte grou umi.


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71


ChiCk en faJita

flavor profile: latin aMeriCan Makes 10 wraps

the , the mret is e ith the re, gree, yeo peppers, s e s pety

o hiis, tht give this rp its het. ere, jpeo pepper is use, though the sees re

remove so s ot to me the spie too itese. Experimet to ht hii ts your tste.

1 1/2 PUndS BnElESS, SknlESS cckEn

BEaS

1 cUP cPPEd fES clan


2 aBlESPnS lME JUcE

2 alc clVES, MncEd

1/2 JalaPE PEPPE, SEEdEd and

fnElY cPPEd

1 EaSPn Sal

1 Ed PEPPE, SEEdEd and cU n

SPS

1 YEllw PEPPE, SEEdEd and cUn SPS

1 EEn PEPPE, SEEdEd and cU n

SPS

1 YEllw nn, PEElEd and SlcEd

VEcallY

10 wlE wEa flU llaS

Pe the hie i sebe psti bg or otier ith i. sm bo, his

together the itro, oi, ime juie, gri, jpeo, st, or be i oo proessor.

a this mrie to the hie rerigerte or 30 miutes. hot gri, or i ryig

p ighty ote ith oive oi, gri the hie or 5 miutes, turig it oe or tie. let

oo, the ut ito strips.

ri the re, yeo, gree pepper strips the yeo oio sies. meium bo,

ombie the hie ith grie peppers oio. wrm hoe het tortis i the ove,

or tost eh oe seprtey o hot ry p or 30 seos per sie. Pe portio o the

hie vegetbe mixture o eh torti. fo eh sie over prty so tht the boy

o the rp is bout 3 ihes i imeter. Strtig rom the bottom, o the e up bout 3ihes, the tur, or rp, it over over uti you re t the other ege.

suggestion: epe hie ith bee or por or ieret vor. for vegetri

optio, repe hie ith shree heese.


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72


Curried Chi Cken salad p ita

flavor profile: Middle eastern/indian Makes 4 pita poCket halves

ere, urry spies vor to the myoise beore it is mixe ith the hie

vegetbes tue ito pit poet hves.

1/2 EaSPn Und cUMn

1/2 EaSPn cUMn SEEd

1 aBlESPn cUY PwdE

1/4 EaSPn MUSad SEEd

1/22/3 cUP MaYnnaSE

2 cUPS cPPEd ckEd cckEn

1/2 cUP fnElY cPPEd cElEY

1 aBlESPn fnElY cPPEd Ed

nn

2 wlE wEa Pa PckES,

cU n alf

1216 SPS fES clan

4 SPS fES Mn

sm, ry, ugrese ryig p over meium het, tost the grou umi see,

urry poer, mustr see, stirrig uti rgrt, bout 1 miute. Put the myoise i

meium mixig bo, the rgrt spies, mix e. Stir i the hie, eery,

re oio. Mix e.

Spoo bout 1/4 o the mixture ito pit poet h. u i 3 to 4 sprigs o itro

oe o mit. epet ith the remiig s.

suggestion: crete etre s by mig be o gree e or other ettue

toppig it ith the s, grishig ith the herbs toste pit hips.


73/153

73


o l i ve , C ap er , r ed p ep p er ,

and fr esh toMato pizza

flavor profile: european/Mediterranean Makes enough to top two 14-inCh pizzas

ives, pers, re peppers, tomtoes re popur ombitio throughout Souther

fre ty, here they re ote use i psts o pizzs.

2436 PEd wlE Black lVES, 3/4 cUP SlcEd

3 aBlESPnS caPES, nSEd and

danEd

1 laE Ed PEPPE, SEEdEd and

cPPEd

2 laE, JUcY MaES, nlYSlcEd

2 EaSPnS Ea Vn lVE l

Sprie to rey-to-be pizz rusts ith the oives, pers, pepper. op ith the

sie tomtoes rizze ith the oive oi. Be, ooig the istrutios or the pizz

rust.


74/153

74


Ham and Yam Pizza. Recipe on page 75.


75/153

75


haM and yaM p izza

flavor profile: afriCan Makes enough to top two 14-inCh pizzas

m yms re ssi ombitio i souther ooig, me exeet pizz

toppig, simir to ii pizz, here seet pieppe is ombie ith the hm.

3 YaMS (aBU 1 1/4 PUndS) 1/2 3/4 PUndS aM, cU n 1/2 -nc cUBES

Prehet ove to 350f. Pri the yms ith the ties o or, rp i oi, pe

o big sheet, be uti sot, bout 50 miutes. let oo, pee, ut ito

pproximtey 1-ih piees. arrge the ooe yms the hm o to rey-to-be

pizz rusts be, ooig the istrutios or the pizz rust.


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76


winter

ciori, beuse o its Meiterre imte, proues vst umber orops urig the iter moths, iuig my ieret vrieties o itrus

s e s iiruit. he rmer esert regios o the stte provie ot oy

some o the itrus, but muh o the ettue other grees vibe urig

the iter, s e s root rops ie rishes rrots.


77/153

77


Asian Cabbage and Orange Salad with Ginger. Recipe on page 78.


78/153

78


asian Cabbage and

orange salad with g inger


ive this simpe bbge s asi tist by usig np bbge, pus asi vors

suh s giger, sesme, soy. ree, re, or svoy bbge ou be use s e.

1/2 cUP SEaSnEd cE VnEa

1 aBlESPn aSEd SESaME l

1 EaSPn aEd fES nE

1 EaSPn nEY Bwn SUa

1 EaSPn SY SaUcE

1/2 Ead naPa caBBaE, nlY

SEddEd

1 naVEl anE, SEMEnEd, and Eac

SEMEn alVEd

1/2 cUP fES clan lEaVES

1/4 1/2 EaSPn kSE Sal,

bo, mix together the viegr, sesme oi, giger, hoey, soy sue. Put the

bbge, orge segmets, itro i bo, pour the sue over them, toss e.

Seso ith st.

suggestion: a hie rispy otos or ooes or etre s.


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79


broCColi , rais in , and

walnut salad


Brooi is popur i both asi wester uisies, it te o ieret vor

proes epeig o the igreiets ith hih its prepre. his is goo use or USda

ommoity risis uts, but rie rberries or herries ou be use s e.

ostig the uts eepes the vor rom o the uts.

4 cUPS Bccl flES

(aBU 4 cwnS f Bccl)

1 1/2 cUPS aSnS

1 cUP walnUS, aSEd and

caSElY cPPEd

1/2 2/3 cUP MaYnnaSE

1/4 1/3 cUP 2% nnfa Mlk

23 EaSPnS SUa

23 EaSPnS Ed wnE VnEa

cut the brooi orets i h or, i rge, i qurters. combie them i bo ith the risis

uts.

other bo, mix together the myoise, mi, sugr, viegr to me ressig.

ste. t shou be ombitio o seet trt. Pour this over the brooi mixture i the

bo tur to ot e.

suggestion: o rete asi vor proe, use ter hestuts seet re peppers

ress ith soy-giger viigrette iste o usig the risis myoise.


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80


CoConut Mandarin soup


whe this hi-stye soup s piote i the dvis shoo istrit, it prove to be popur

ith stuets st ie. for spiier versio or seory stuets, more serro

hiis or substitute jpeo hiis. Be sure to er goves he hig hiis o y i.

2 cUPS waE

1 cUP S- MEdUM-an wE

Bwn cE

1 cUP lw-fa cckEn Sck

1 12-UncE can ccnU Mlk

1 aBlESPn fESlY aEd

Mandan ZES

23 MandanS, PEElEd, JUcEd, and

SEEdEd MakE 1/2 cUP SanEd JUcE

1 aBlESPn fS SaUcE

1 EaSPn a cl PaSE

1 SEan cl, SEEdEd and MncEd

2 cUPS QUaEEd fES BUn

MUSMS

1/2 cUP cPPEd fES YSE

MUSMS, ncEaSE BUn

MUSMS BY 1/2 cUP

1/2 cUP cPPEd fES BaSl

kSE caSE Sal

caSElY Und PEPPE

meium suep over meium het, brig the ter to boi, the rie, reue the

het to o, over, oo uti the rie is teer the ter hs bee bsorbe, bout

20 miutes. Set sie.

rge suep over meium-high het, ombie the hie sto, oout mi,

mri zest juie, sh sue, hii pste, hii. Brig to u boi. eue the het

to meium simmer bout 5 miutes. he soup i be sighty omy i hve ture

goe-orge oor. a the mushrooms oo uti they re teer, 7 to 10 miutes.

emove rom het stir i the bsi. Seso ith st pepper.

Just beore servig, stir i the rie.

suggestion: for mety soup, shree hie. atertivey, to me vegetri

soup, use vegetbe broth iste o hie broth omit the sh sue.


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81


soup of win ter vegetables ,

turkey, and hoMiny


his esy-to-me soup is rih ith o seso vegetbes, is goo y to use

ommoity turey e homiy. omiy, rie or rom hih the hu germ

hs bee remove, is use throughout the southester Uite Sttes prts o ari.

rou, it is o s grits or smp. omiy is so prt o ispi ooig, here it is

o s pozoe.

3 SlcES Bacn, dcEd

1 laE YEllw nn, cU n

1/2-nc cUBES

2 laE cElEY SalkS, cU n

1/2-nc cUBES

1 PUnd Ed PaES, cU n

1/2-nc cUBES

1 PUnd BUEnU SQUaS, PEElEd,

alVEd lEnwSE, SEEdEd, and cU

n 1/2-nc cUBES

7 cUPS lw-fa cckEn B

2 cUPS fnElY cPPEd cad

2 cUPS 1/2-nc cUBES aS UkEY

2 cUPS cannEd MnY, danEd and

nSEd

2 aBlESPnS MncEd fES alan

fla lEaf PaSlEY

1 EaSPn fl (Und SaSSafaS)

(Pnal)

1/2 EaSPn cl flakES

kSE caSE Sal

fESlY Und PEPPE

hevy-bottome 6- to 8-qurt suep, oo the bo over meium het, stirrig

ote, uti broe, bout 7 miutes. Usig sotte spoo, remove set sie. Pour o

but 2 tbespoos o the bo t, retur the pot to meium het. a the oio

eery. Sut uti the vegetbes re sot, but ot broe, 3 to 5 miutes.


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82


a the pottoes, sqush, broth. Brig to boi reue the het to simmer.

Prtiy over the pot oo uti the pottoes re teer, bout 20 miutes. a the

hr, turey, homiy, prsey, (i usig), hii es, reserve bo. coo 5 miutes

oger. Seso ith st pepper.

suggestion: o hge the soup to lti ameri vor proe, substitute rie

orego or the , itro or the prsey, hite oio or the yeo.


83/153

83


fide o pasta with Ch orizo and ka le

flavor profile: latin aMeriCan serves 3- 4

fieo is vorite pst o Mexi ooig. he e, thi pst omes i ois, ie ge hir

pst. t is typiy sute i oi or e miutes, the ooe irety i the sue, rther

th seprtey i ter s is tritio ith ti pst. oever, spghetti so ors

ith the vors o horizo (the spiy ispi susge), the other sue eemets o this

reipe. fiey hoppe e s some grees ithout terig the tomto-hii vors.

2 dEd anc PEPPES

1 cUP waE

2 aBlESPnS Ea Vn

lVE l

1/2 nn, fnElY cPPEd

1 alc clVE, fnElY cPPEd

1 cUP lw-fa cckEn B

1 cUP cannEd wlE MaES,

caSElY cPPEd, w E JUcE

1 cUP fnElY cPPEd, SEMMEd kalE

kSE caSE Sal

fESlY Und PEPPE

4 UncES fdE wlE wEa

SPaE ndlES

1/2 PUnd cZ, ckEd and

cUMBlEd

2 UncES QUES fESc, cUMBlEd

1/4 cUP fES clan lEaVES

Pe the ho peppers i the hot ter so uti sot, bout 20 miutes. whe sot,

remove the stems sees hop ito sm piees. Set sie. disr the ter.

meium, hevy-bottome suep, het the oi over meium-high het. a the oio

sut uti sot, bout 1 miute. Stir i the gri oo 1 more miute. a the broth,

tomtoes, reserve peppers, e. cover reue the het to o. Simmer or 15

miutes. ste seso ith st pepper.

Bre the eo ois ito 3 or 4 piees irety to the simmerig sue, stirrigthem i. cover oo uti the eo is teer most o the sue bsorbe, bout

10 miutes. Stir i the horizo. usig spghetti ooes, oo seprtey i boiig ste

ter.


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84


Serve grishe ith the heese itro.

suggestion: o hge the vor proe to Meiterre, use mi ti susge

iste o horizo, e re pepper es iste o the soe ho peppers, grish

ith Prmes heese prsey iste o queso reso itro.


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85


Fideo Pasta with Chorizo and Kale. Recipe on pages 83-84.


86/153

86


s i ng ap o r e eg g no o dl es

with ChiCken a nd vegetables


his is typi o oe-ish Sigpore street oo, so rom oo sts. at eh st, the

veors oo up their speities, the oo is ote serve o rge eves iste o

ptes. choi sum, asi retive o brooi, is use here, but other asi grees suh s

Bo choy or P choy ou be use.

Pe rge suep o ter over high het, the st, brig to boi. a the

ooes, reue to meium het, oo uti just teer, bout 2 miutes. dri ito

oer rise ith o ruig ter. let ri gi set sie.

fi the sme suep ith ter, pe over high het, 1 tespoo st, brig to

boi. a the hie, brig b to boi, the reue the het to meium oo uti

the hie is ooe through, bout 15 miutes. Usig togs, trser the hie to pte

to oo. Shre the hie set sie.

2 EaSPnS kSE caSE Sal

1/2 PUnd n fES E ndlES

1/2 PUnd BnElESS, SknlESS cckEn

S

3 aBlESPnS SwEE SY SaUcE

1 1/2 aBlESPn fS SaUcE

1 aBlESPn fES lME JUcE

fESlY Und PEPPE

1/4 cUP waE

2 aBlESPnS canla l

2 EEn nnS, nlY SlcEd n E

danal, wE and PalE EEn

PaS nlY

1 1-nc PEcE f nE, PEElEd and

MncEd

2 alc clVES, MncEd

2 laE ES, llY BEaEn

4 cUPS lSElY PackEd c SUM

cad lEaVES, SEMMEd and cU

n 2-nc SPS

1 cUP BEan SPUS

1 lME, cU n wEdES


87/153

87


meium bo, stir together the soy sue, sh sue, ime juie, 1/4 tespoo pepper,

1/4 up ter to me sue. Set sie.

rge ryig p, rm the oi over meium-high het. Stir i h the oios, giger,

gri, sut them just uti rgrt, bout 1 miute. Stir i the eggs et set or 2

miutes, the toss the mixture ith or.

a the hoi sum or hr the sue brig to boi. Seprte the strs o the

ooes to the p. oss stir uti most o the sue hs bee bsorbe the

ooes hve pumpe, 3 to 4 miutes.

rish ith the sprouts, remiig gree oios, ime eges.

suggestion: for seso sprig ish, use mixture o sprgus sugr sp pes,eve rrots, iste o the hoi sum.


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88


leMon ChiCken

with fresh C ilantro

flavor profile: Middle east/indian serves 46

Usig bue o resh itro, emo juie, resh giger i this i-stye ish

provies tgy sue or hie. whe piote i the dvis Shoo distrit, it prove to

be popur etre item t gre eves s e s ith st. oever, or the eemetry

hire, e suggest reuig the mout o gri jpeo pepper.

Put the giger 4 tbespoos o the ter i beer or oo proessor proess

to pste. meium o-sti pot or ryig p, het the oi over meium-high het.

whe the oi is hot, the hie, e piees t time, bro, turig them, bout

5 miutes. Usig sotte spoo, remove the piees to bo.

Put the gri i the oi sut. whe it is goe, the pste rom the beer, stirrig

1 miute.

a the itro, hii, yee, umi, orier, turmeri, st. Stir 1 miute. etur the

hie piees their oete juies to the p 3/4 up ter, the emo juie,

the rrots. Stir brig to boi.

2 1nc PEcES f fES nE,

PEElEd and caSElY cPPEd

1 cUP waE

6 aBlESPnS canla l

2 1/2 PUndS SknlESS, BnElESS cckEn

PaS, cU n SEVn PEcES

5 alc clVES, MncEd

3 cUPS lY PackEd fES

clan lEaVES, fnElY cPPEd

1/2 JalaPE cl, SEEdEd and MncEd

1/4 EaSPn caYEnnE PEPPE

2 EaSPnS fESlY Und cUMn

SEEdS

1 EaSPn Und candE SEEdS

1/2 EaSPn Und UMEc

1 EaSPn Sal ME aS nEEdEd

2 aBlESPnS fESlY SQUEEZEd

lEMn JUcE

1 cUP nlY SlcEd caS


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89


eue het to o, over, oo 15 miutes. ur the hie oo other 10 to

15 miutes, or uti the hie is ooe through. the sue is too thi, uover the pot,

irese the het boi to thie. Seso ith st.

Serve ith rie.

suggestion: o rete seso sprig ish, repe the rrots ith sugr sp pes or

gree oios.

Adapted from Mhur Jreys i cooig, Madhur Jaffrey, Barrons Books


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90


blaCk-eyed p eas with Cha rd


B-eye pes, type o ope, re tive to ari, here they pper i umerous

ishes i my outries, but their use hs spre throughout the or. he sm pes,

ote serve over rie, re misty o ooig i the soups stes o the southester

Uite Sttes. Sie ooig rie bes or pes might ot be possibe i my shoo oo

servie situtios, the reipe here s or e b-eye pes.

4 cUPS waE

1 SP fES SEMaY

2 BaY lEaVES

2 SMall nnS, PEElEd

3 aBlESPnS Ea Vn

calfna lVE l

1 EaSPn kSE caSE Sal

1 EaSPn fESlY Und PEPPE

6 laE SalkS f cad, cPPEd,

nclUdn E SEMS. cllad

UnP EEnS can BE SUBSUEd

BU E SEMS SUld BE EMVEd.

1 24-UncE can Black-EYEd PEaS,

nSEd and danEd

Put the ter i rge pot the rosemry, by eves, oios, oive oi, st, pepper. Brig to boi, reue the het to o, simmer to proue voru broth,

bout 40 miutes. emove the rosemry by eves. a the hr to the pot,

simmer uti teer, bout 15 miutes. Stri, reservig 1 up o the iqui. etur the iqui

the grees to the pot stir i the b-eye pes. ce pes re sot, so be reu

ot to rush them.

Seso ith st pepper.

Serve over rie.

suggestion: o rete Mie Ester proe, me bse o ey hoppe oio

gri, sut i butter or oi, tespoo eh o sugr, umi sees, orier

sees, sies o spiy susge. a hoppe e tomtoes oo over meium

high het to be the vors, bout 20 miutes. Stir i the b-eye pes s bove.


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91


spiCy sausage

with braised Cabb age

flavor profile: afriCan Makes 4 wraps

Brise bbge ith hus o spiy susge, suh s louisi-stye hot is, mes

herty ig or rps. for eve more substti rp, b-eye pes rie.


BUE

1 SMall nn, fnElY cPPEd

1 SMall Ead f caBBaE, cEd and

SEddEd

1/2 EaSPn kSE caSE Sal


8 UncES SPcY lnk SaUSaE, cU n

alf lEnwSE and SlcEd

4 laE waPS BU-SZE flU

llaS

meium hevy-bottome p ith i, het the oive oi or butter over meium-high

het. whe hot, the oio stir, ooig uti sot, bout 1 miute. a the shree

bbge, oo, stirrig, uti the bbge is shiy, bout 15 miutes. eue the het

to o over. coo, stirrig rom time to time uti the bbge is very sot, bout 20miutes.

the metime, i meium ryig p over meium-high het, het the susge uti

ooe through the eges re broe, bout 5 miutes. Stir the susge ito the

bbge.

et rp i the ove or o hot grie or i hot, ry ryig p. emove rp rom het.

Pe 1/2 to 3/4 up o the bbge mixture i the eter o the rp spre out ito

ro. fo eh sie over prty so tht the boy o the rp is bout 3 ihes i imeter.

Strtig rom the bottom, o the e up bout 3 ihes, the tur, or rp, it over

over uti you re t the other ege. Pe tht ege o the bottom. Serve hot or rm.

suggestion: o hge the proe to asi, repe the susge ith mushrooms

shree hie or por, the seso ith itte ime juie soy sue.


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92


Curried potatoes in Chapatti

flavor profile: Middle eastern/indian Makes 3 wraps

currie vegetbes re importt prt o i ooig. hey re ete s sie ishes

i oe pstry re be or oe ito tbres ie hptti or other rps. Usig

resh gree herbs suh s itro or mit s both vor oor. athough grou umi

be use, umi sees provie stroger vor.

1/2 PUnd Bln PaES, Ed,

YEllw wE, waSEd

3 aBlESPnS canla E l

2 aBlESPnS cUMn SEEdS

1/2 SMall nn, dcEd

1 SMall SEan cl, cU n alf,

SEEdS EMVEd and dScadEd,

En MncEd

1/2 cUP Plan nnfa YU

1/2 EaSPn UMEc

1/8 EaSPn caYEnnE PEPPE

1/2 EaSPn Und candE (

candE SEEdS Und n Ma

PESlE SPcE ndE)

3 aBlESPnS fnElY cPPEd

fES clan, PlUS 3 5 wlE

clan SPS

kSE caSE Sal

3 laE wlE wEa waPS,

BU-SZE llaS, caPa

Brig meium pot o ter to boi over meium het. a the pottoes oo 10 to 15

miutes. hey shou sti be rm. emove rom the ter et oo.

meium sut p over meium het, het the oi. whe it is hot, the umi, oio,

hii. Sut or 3 to 5 miutes, the remove rom het. fo i potto ubes tur

them to ot ith the oi umi/oio mixture.

bo, mix together the yogurt, turmeri, yee, orier. fo the yogurt mixture

ito the pottoes. Seso ith itro st.

et rp i the ove or o hot grie or i hot, ry ryig p. emove rp rom het.

Pe 1/2 up o the urrie potto mixture i the eter o the rp spre it out ito


93/153

93


Curried Potatoes in Chapatti. Recipe on pages 92, 94.


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94


ro. a sever hoe itro sprigs. fo to sies over prty so tht the boy o the

rp is bout 3 ihes i ith. Strtig rom the bottom, o the e up bout 3 ihes,

the tur, or rp, it over over uti you re t the other ege. Pe tht ege o

the bottom.

suggestion: Substitute ooe seet pottoes or the boiig pottoes.


95/153

95


golden Cauliflower p izza

flavor profile: Middle eastern/indian Makes enough to top two 14-inCh pizzas

i ooig, igreiets suh s turmeri umi re ote use to seso

uioer. hey ot oy provie vor, but so give the vegetbe goe oor. his

pizz toppig, serve o bse o tritio tomto sue heese, s met ith

positive reeptio t dvis igh Shoo.

2 aBlESPnS canla l BUE

1 EaSPn UMEc

1 EaSPn Und cUMn


2 cUPS caUlflwE flES, BkEnn SMall flES

1/4 1/2 cUP waE

meium or rge suep over meium-high het, het the oi. a the turmeri, umi,

st stir. a the uioer orets stir uti they re gisteig ith the spie

oi, bout 2 miutes, turig ote. a 1/4 up o ter, over, reue the het to o.

coo uti the uioer is teer to or, bout 5 miutes, ig more ter i eee.

emove rom the p either pe irety o to prepre pizz rusts beooig the istrutios or the pizz rust, or et oo rerigerte uti rey to use.

suggestion: combie uioer orets ith brooi orets.


96/153

96


Braised Leeks and Feta Cheese Pizza. Recipe on page 97.


97/153

97


b r ai sed l eeks and

feta Chees e p izza

flavor profile: european/Mediterranean Makes enough to top two 14-inCh pizzas

a yer o brise ees es smooth texture seet, mi oio vor to the pizz,

goes e ith the sighty sty et heese vore i Bugri, reee, sre,

esehere i Europe the Mie Est, here ees re popur.

2 aBlESPnS BUE

1 aBlESPn Ea Vn lVE l

34 laE lEEkS, wE PaS nlY,

nlY SlcEd


6 UncES fEa cEESE, cUMBlEd

meium ryig p over meium-high het, met the butter ith the oive oi. whe the

butter oms, the ees stir. eue the het to o, over, oo uti the ees

hve sotee hve reue i voume, 10 to 15 miutes. emove the over oo,

stirrig rom time to time, uti the ees re quite sot ighty broe, bout 15 to 20

miutes. emove rom het.

Spre the brise ees o to prepre pizz rusts sprie ith the et heese.

foo big istrutios or pizz rust.

suggestion: o rete urish vor, prt o the Mie Ester proe, itte

grte utmeg to the ees.


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98


spring

as the ys egthe i sprigtime, youg ey grees beome but,ciori sprgus s the mret, teer sugr sp pes pper

og ith the sesos rst strberries. Mris re sti i seso, og

ith bbges rrots, o hih os or iverse use o the 6-5-4

Shoo luh Mtrix.


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99


Curried Carrot Soup. Recipe on page 104.


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100


zuCChini a nd feta


his s is esy y to use the rst o the sesos zuhii, be serve through

summer ito s e. Be sure to squeeze the grte zuhii very ry so tht the

s i ot be tery.

2 PUndS ZUccn

1/4 PUnd fEa cEESE

2 EEn nnS, nlY SlcEd,

nclUdn wE Pa and aBU

nE-d f E EEn Pa

1/4 cUP cPPEd fES Mn

2 aBlESPnS MncEd fES cVES

1/4 cUP Ea Vn lVE l

1 aBlESPn fES lEMn JUcE

kSE SEa Sal

fESlY Und PEPPE

Usig the rge hoes o grter, grte the zuhii. with your h, or i oth, squeeze

the grtigs very ry. bo, toss together the zuhii, heese, oios, mit, hives, oive

oi, emo juie. Seso ith st pepper.

suggestion: a up o ooe ousous or bugur het to me hoe gri s.

ve herry tomtoes ou so be e.


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101


Chinese ChiCken salad


So pes, hih seet ruh to this reipe, ere ery sprig rop i iet

chi, hrveste he so s sti o the grou, hee their me. np bbge hs

seet, mi tste be use r i ss, s it is here. ostig the uts rst i

brig out their vor.

4 SknlESS, BnElESS cckEn

BEaSS, 2 3 cUPS SEddEd

cckEn

1/2 cUP VEEaBlE l

810 wnn waPPES, cU n

1/3nc SPS

1 Ead naPa caBBaE (aBU 1

PUnd), cEd and SEddEd, 6

cUPS SEddEd naPa caBBaE

1/2 PUnd Snw PEaS, SEMS SnaPPEd

ff and PdS cU nlY

3 SPn nnS, ScallnS,

cU nlY (Pnal)

3 MandanS, 2 PEElEd and SEcnEd

and 1 JUcEd

1/2 cUP walnU MEaS, aSEd 1 MnUE

n a dY fYn Pan

1/3 cUP walnU l Ea Vn

lVE l

1 aBlESPn cnESE SESaME l

1 aBlESPn SY SaUcE

2 aBlESPnS Mandan JUcE

( lME JUcE)

1/3 cUP cE VnEa

1 EaSPn kSE SEa Sal

Pe the hie brests i sm suep ith bout 1 ih o ter. cover, over

meium-high het, brig to boi. eue het to o, simmer uti the hie is

opque, bout 15 to 20 miutes. emove the hie et it oo. with or ie,

pu ooe met prt ito shres. Sve hie broth or other purpose.

et vegetbe oi i the sme suep sm mout o the oto strips,

oo uti goe bro risp, bout 10 seos. with sotte spoo, remove to pper

toes to ri. epet ith remiig strips.


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102


combie shree bbge ith the so pes, sprig oios (i usig), mri orge

setios, uts i rge bo to me the bse o the s. seprte sm bo,

the ut sesme oi. whis i the soy sue, the mri or ime juie, the

rie viegr. a st his. a the shree hie, o to strips, ressig to

the s bse. oss serve.

suggestion: a 1 tbespoo mie resh giger to more spie, or, or vegetri

optio, repe hie ith tou ubes sute to goe bro i chiese sesme oi.


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103


spring ve getable sou p


his hethy, ppeig

Documents

Cooking With California Food K-12