Escolar Documentos
Profissional Documentos
Cultura Documentos
G U I DE to C O OK I NG
2 8 E A S Y & H E A LT H Y R E C I P E S
2 8 E A S Y & H E A LT H Y R E C I P E S
6 Blackberry & Coconut Smoothie 25 Sweet Honey & Jalapeño Cornbread Muffins
ENERGY A L I T T L E FA N C Y
9 Fruit & Veggie Infused Water 28 Sage-Brined Pork Chops with Brown Sugar
M I D - D AY F U E L SWEET TOOTH
14 Grilled Peanut Butter & Banana Sandwich 34 Very Vanilla Vegan Cupcakes
INGREDIENTS DIRECTIONS
∙∙8 eggs
1. Begin by washing and dicing your sweet potato.
∙∙½ package soyrizo (vegan chorizo)
Put in a microwavable bowl with one tbsp. of
∙∙1 diced sweet potato or bell pepper
water and microwave for 3 minutes. Set aside.
∙∙1 sliced avocado
∙∙1 tbsp. water 2. Crack 8 eggs in a medium bowl and use a fork or
∙∙Salt and pepper to taste
whisk to scramble. Add ½ package of soyrizo to
∙∙Cooking spray or oil
the eggs and stir until evenly incorporated.
R E C I P E : Jessica Clogston-Kiner
3
B A N A N A OATM E A L
VEGAN | 10 MINUTES | SERVES 2
INGREDIENTS DIRECTIONS
∙∙½ – ¾ cup rolled oats
1. Add oats, water, and milk to boil on medium heat,
∙∙½ banana
about 1–2 minutes.
∙∙½ cup vanilla almond milk (or milk)
∙∙½ cup water 2. Stir for 5– 6 minutes on low heat until thickened
and cooked.
OPTIONAL INGREDIENTS
∙∙½ tsp. ground cinnamon 3. Smash banana in bowl using a fork and mix in
∙∙Blueberries or other fruit cooked oatmeal.
∙∙Honey or brown sugar to taste
4. Stir in brown sugar or honey.
∙∙Chopped walnuts
5. Sprinkle ground cinnamon and top with choice of
fruits and chopped walnuts.
R E C I P E : Sarah Ching
WA K E U P
4
S T R AW B E R RY PA R FA I T
V E G E TA R I A N | 1 0 M I N U T E S | S E R V E S 1
INGREDIENT DIRECTIONS
∙∙1 cup sliced fresh strawberries
1. Combine strawberries and sugar in a small bowl
∙∙½ cup of nonfat plain Greek yogurt
or low fat vanilla yogurt and let stand until the berries start to release
∙∙1 tsp. sugar juice, about 5 minutes.
∙∙¼ cup granola
2. To assemble parfait, layer yogurt and the straw-
∙∙1 tsp. honey
berries with their juice in a 2 cup container.
∙∙¼ cup coconut flakes, unsweetened 3. Distribute the smoothie evenly into glasses or
∙∙2 tsp. chia seeds bowls. Garnish with more blackberries, top with
chia seeds, and sprinkle with coconut flakes.
4. Serve immediately.
INGREDIENTS DIRECTIONS
∙∙2 eggs
1. Crack the eggs into a bowl and with a fork, mix
∙∙¼ cup chopped tomato
into an even mixture.
∙∙¼ cup spinach
∙∙¼ cup shredded cheese 2. Dice the tomato, chop cilantro, and slice the meat.
∙∙Cilantro
∙∙Salt and Pepper 3. With stovetop on low, coat pan with cooking oil.
∙∙Cooking Oil
4. Pour egg mixture into pan. Tilt frying pan in a
∙ ∙O P T I O N A L I N G R E D I E N T S circular motion to spread the egg evenly. Wait 3–5
∙∙¼ cup sliced ham or turkey minutes for the bottom part of the egg to cook.
R E C I P E : Ariel Cheng
7
E N E RG Y
SNACK RECIPES
F R U I T and V E G G I E I N F U S E D WAT E R
VEGAN | 10 MINUTES | SERVES 1
INGREDIENTS DIRECTIONS
∙∙½ cucumber
1. Cut fruit and veggies into slices.
∙∙5 – 10 strawberries
∙∙1 lemon 2. Place cut ingredients in a jar or water container,
∙∙Chilled water preferably with a wide opening.
OPTIONAL INGREDIENTS
3. Add water to the container.
R E C I P E : Skye Rainey
ENERGY
9
C H E W Y N U T and F R U I T B A R S
V E G E TA R I A N | 2 H O U R S | Y I E L D S 2 0 B A R S
INGREDIENTS DIRECTIONS
∙∙1 tsp. + 2 tbsp. unsalted butter
1. Line an 8-inch square baking pan with aluminum
∙∙1 ½ cups puffed brown rice cereal
foil and grease with 1 tsp. butter.
∙∙1 cup whole almonds
∙∙½ cup whole cashews 2. In a large bowl, stir together brown rice cereal,
∙∙1 cup dried cranberries almonds, cashews, cranberries, and apricots.
∙∙½ cup chopped dried apricots
∙∙½ cup brown rice syrup 3. In a saucepan over medium heat, stir together
∙∙¼ cup unsalted creamy almond butter brown rice syrup, almond butter, brown sugar,
∙∙2 tbsp. firmly packed light brown sugar 2 tbs. butter, and salt until smooth. Bring to a sim-
∙∙¼ tsp. salt mer and cook for 1 minute, stirring constantly to
prevent scorching.
R E C I P E : Williams-Sonoma Taste
C H O CO L AT E and WA L N U T OATM E A L CO O K I E S
V E G E TA R I A N | 4 5 M I N U T E S | Y I E L D S 3 2 C O O K I E S
INGREDIENTS DIRECTIONS
∙∙6 tbsp. unsalted butter
(or ½ cup coconut oil)
1. Preheat oven to 350° F.
R E C I P E : Remy Miller
ENERGY
11
M A N G O P O P CO R N B A L L S
V E G E TA R I A N | 4 5 M I N U T E S | Y I E L D S 3 2
INGREDIENTS DIRECTIONS
∙∙½ cup popcorn (unpopped)
1. In a large covered pot combine grape-seed oil and
∙∙½ tbsp. grapeseed oil
popcorn kernels. Heat over medium, shaking pot
∙∙½ cup maple syrup
frequently to prevent kernels from burning.
∙∙¾ cup brown rice syrup
∙∙1⁄3 cup finely chopped dried 2. Combine popcorn, nuts and mango in a large
unsweetened mango
mixing bowl.
∙∙4 tbsp. pumpkin seeds
∙∙4 tbsp. chopped pecans 3. In a small pan heat maple syrups, brown rice
∙∙4 tbsp. chopped cashews syrup and salt, stirring constantly until thinned.
∙∙2 tbsp. chopped almonds
∙∙¼ tsp. sea salt 4. Pour syrup mixture over popcorn and thoroughly
combine; place mixture in the refridgerator for
15–20 minutes.
R E C I P E : Sarah Yates
M I D -DAY F U E L
LU N C H R EC I P ES
G R I L L E D P E A N U T B U T T E R and B A N A N A S A N DW I C H
V E G E TA R I A N | 1 0 M I N U T E S | S E R V E S 1
INGREDIENTS DIRECTIONS
∙∙2 slices whole wheat bread
1. Coat skillet with cooking spray and heat on
∙∙2 tbsp. peanut butter
medium.
∙∙1 tsp. honey
∙∙1 banana, sliced 2. Spread peanut butter on both slices of bread.
R E C I P E : Micaela Pacini
M I D - D AY F U E L
14
C AT T L E M A N ’ S C H I L I
90 MINUTES | SERVES 6–8
INGREDIENTS DIRECTIONS
∙∙2 tbsp. olive oil
1. In a large frying pan, brown the ground beef in
∙∙2 lbs. ground beef or ground turkey
the olive oil. Add the onions and garlic and cook
∙∙2 onions chopped
for 5 minutes. Drain well. Fry the chorizo sepa-
∙∙7–10 garlic cloves, coarsely chopped
∙∙½ lb. chorizo rately and drain.
∙∙16 oz. tomato sauce
2. In a large saucepan, combine all ingredients.
∙∙2 tbsp. chili powder
∙∙1 tbsp. cumin 3. Cook over low heat for 1–1½ hours. Serve in chili
∙∙2 tsp. oregano bowls with a dollop of sour cream.
∙∙1 tsp. salt
∙∙½ tsp. cayenne pepper R E C I P E : Hailey Westphal
∙∙12 oz. (one can) beer
∙∙32 oz. kidney beans, drained
M I D - D AY F U E L
INGREDIENTS DIRECTIONS
∙∙½ pound ground chicken
1. In a large skillet, cook chicken in oil over medium
∙∙½ cup sun-dried tomato pesto
heat for 5– 6 minutes or just until juices run clear.
∙∙8 grape tomatoes, cut in half
∙∙4 slices red onion, separated into rings 2. Spread pesto over each tortilla; spoon chicken
∙∙1 cup shredded lettuce down the center. Layer with cheese, tomatoes,
∙∙½ cup shredded part-skim
onion and lettuce; roll up.
mozzarella cheese
∙∙4 flour tortillas (8 inches), warmed
∙∙1 tbsp. canola oil R E C I P E : Taste of Home
I L LU S T R AT I O N : Emily Wang
M I D - D AY F U E L
16
SHRIMP QUESADILLA
20 MINUTES | SERVES 1
INGREDIENTS DIRECTIONS
∙∙1 tbsp. olive oil
1. In a medium pan, add olive oil and diced onion,
∙∙¼ onion, diced
tomato, and bell pepper.
∙∙1⁄3 tomato, diced
∙∙1⁄3 bell pepper, diced 2. Once onion pieces begin to brown, add shrimp
∙∙¼ lb. small or medium shrimp, and garlic salt, stirring until shrimp is fully
peeled and deveined
cooked, usually around 5 minutes.
∙∙1 tsp. garlic salt
∙∙2 tbsp. Tapatio hot sauce 3. Add Tapatio and remove from heat.
∙∙1 large whole-wheat tortilla
∙∙½ cup shredded monterey jack 4. Place tortilla on a large skillet under medium heat
or mozzarella cheese until it is hot on both sides.
and fold.
R E C I P E : Pedro Rodriguez
17
S R I R AC H A L I M E C H I C K E N C H O P P E D S A L A D
30 MINUTES | SERVES 2
∙∙8 pineapple slices chicken and marinade in the fridge for at least
∙∙1 cup organic grape tomatoes 20 minutes.
∙∙1⁄3 cup red onion, finely chopped
4. Once marinaded, add chicken to the grill.
∙∙1 avocado, cube
DRESSING INGREDIENTS
5. Cut pineapples and grill 3 minutes on each side.
∙∙1⁄3 cup light olive oil 6. While they are grilling, chop lettuce, avocado,
∙∙¼ cup apple cider vinegar
tomato and red onion and add to serving dish.
∙∙2 limes, juiced
M I D - D AY F U E L
R E C I P E : Alexis Kornblum
18
M I S O SW E E T P OTATO and B RO CCO L I B OW L
V E G E TA R I A N | 4 0 M I N U T E S | S E R V E S 4
B OW L I N G R E D I E N T S DIRECTIONS
∙∙1 cup dried rice or another
cooking grain of your choice
1. Heat oven to 400° F. Place rice or grain and cook-
∙∙1 to 2 sweet potatoes (about 1 ½ lbs.) ing liquid in a rice cooker or on the stove. Cook
∙∙1 large bundle broccoli (about 1 lb.) according to package directions.
∙∙1 to 2 tbsp. olive oil
2. Peel sweet potatoes and cut into 1-inch cubes. Cut
∙∙Coarse or kosher salt
tops off broccoli and separate into bite-sized flo-
∙∙Freshly ground black pepper
rets. If your broccoli stems feel especially woody, I
∙∙1 tsp. white sesame seeds
∙∙1 tsp. black sesame seeds like to peel them (with the same vegetable peeler),
then cut them into ½ to 1 inch segments.
DRESSING INGREDIENTS
∙∙1 tbsp. minced fresh ginger 3. Coat one large or two smaller trays with a thin
∙∙1 small garlic clove, minced slick of olive oil. Layer sweet potatoes on tray(s)
∙∙2 tbsp. white miso and sprinkle with salt and pepper. Roast for 20
M I D - D AY F U E L
R E C I P E : Deb Perelman
20
C OM F OR T
F E E L- G O O D R E C I P E S
A S I A N N O O D L E B OW L
VEGAN | 15 MINUTES | SERVES 1
INGREDIENTS DIRECTIONS
∙∙1 handful rice noodles
1. Fill a pot ¾ full with water and put on stove to
∙∙3 oz. tofu
boil. Once water is boiling, take pot off of heat
∙∙1 carrot
and add in rice noodles. Let noodles sit for 8 to 10
∙∙½ bell pepper
∙∙6 small mushrooms minutes, then drain.
∙∙¼ avocado
2. Cut carrot and bell pepper into strips and mush-
∙∙10 snap peas
rooms in half.
∙∙olive oil
∙∙soy sauce 3. Cut tofu into cubes and place in heated pan with
∙∙peanut sauce olive oil. Once tofu is lightly brown add in bell
pepper, mushrooms, and snap peas. Stir fry tofu
and veggies for 5 minutes making sure to mix
constantly.
R E C I P E : Kate Carothers
22
CHICKEN GARLIC BITES
40 MINUTES | SERVES 16
INGREDIENTS
R E C I P E : Mirjam Weiss
COMFORT
23
C H I C K E N TO R T I L L A S O U P
1 HOUR 15 MINUTES | YIELDS 12 CUPS
INGREDIENTS DIRECTIONS
∙∙1 cup yellow cornmeal
1. Preheat oven to 400° F. Grease or line 12 muffin
∙∙1 cup all-purpose flour
cups. In a bowl, whisk together the cornmeal,
∙∙1 tsp. kosher salt
flour, salt, baking powder, and baking soda until
∙∙2 tsp. baking powder
∙∙½ tsp. baking soda evenly combined.
∙∙½ cup butter, softened
2. In another bowl, cream together butter and sugar
∙∙½ cup white sugar
until light and fluffy, about 4 – 5 minutes. Add
∙∙¼ cup honey
honey and eggs and beat for an additional 2–3
∙∙2 eggs
minutes. Add dry ingredients and mix until just
∙∙½ cup buttermilk
∙∙2 tbsp. Cholula Green
combined. Stir in buttermilk, hot sauce, and corn.
Pepper Hot Sauce Pour or spoon 1⁄3 cup batter into each prepared
∙∙1 can cream-style corn muffin cup.
INGREDIENTS DIRECTIONS
∙∙1 ½ lb. dried pinto beans
1. Fill the Crock-Pot with water and beans, let soak
∙∙1 chopped yellow onion
overnight.
∙∙1 smoked ham shank cut in quarters
∙∙salt & pepper to taste 2. In the morning, add the onion, ham shank, salt,
and pepper.
INGREDIENTS DIRECTIONS
∙∙2 cups water
1. Heat one cup of the water to a simmer either on
∙∙2 tbsp. kosher salt
the stovetop or in the microwave. Add the salt and
∙∙2 tbsp. minced fresh sage
sage, and stir until the salt has dissolved. Mix in
∙∙2 1-inch thick, center-cut, boneless
pork chops (about 1 pound) a second cup of cold water to cool the brine down
∙∙2 tbsp. brown sugar and let stand until the mixture is lukewarm.
∙∙vegetable oil
2. Place the pork loins in a shallow dish and pour
the brine solution over top. The brine should com-
pletely cover the pork. If not, either transfer the
pork to a smaller container or flip the pork half-
way through brining. Cover and refrigerate for
1 to 3 hours.
A L I T T L E FA N C Y
R E C I P E : Emma Christensen
L I N G U I N E with S H R I M P S C A M P I
10 MINUTES | SERVES 6
INGREDIENTS DIRECTIONS
∙∙Vegetable oil
1. Drizzle some oil in a large pot of boiling salted
∙∙Kosher salt
water, add 1 tbsp. of salt and the linguine, and
∙∙1 ½ pounds linguine
cook for 7 to 10 minutes, or according to the direc-
∙∙6 tbsp. unsalted butter
∙∙5 tbsp. good olive oil tions on the package.
∙∙3 tbsp. minced garlic (9 cloves)
2. Meanwhile, in another large, heavy-bottomed pan,
∙∙2 pounds large shrimp, peeled
melt the butter and olive oil over medium heat.
and deveined
∙∙½ tsp. ground black pepper Add the garlic. Saute for 1 minute. Be careful, the
∙∙¾ cup chopped fresh parsley garlic burns easily! Add the shrimp, 1 tbsp. of salt,
∙∙Grated zest of 1 lemon and the pepper and saute until the shrimp have
∙∙½ cup freshly squeezed lemon juice just turned pink, about 5 minutes, stirring often.
∙∙½ lemon, thinly sliced in half-rounds Remove from the heat, add the parsley, lemon
A L I T T L E FA N C Y
∙∙¼ tsp. hot red pepper flakes zest, lemon juice, lemon slices, and red pepper
flakes. Toss to combine.
R E C I P E : Ina Garten
30
S PAG H E T T I alla P U T TA N E S C A
30 MINUTES | SERVES 2
INGREDIENTS DIRECTIONS
∙∙1⁄3 pound thin spaghetti
1. Bring a large pot of water to a boil. Add the spa-
∙∙2 tbsp. extra-virgin olive oil
ghetti and cook according to package directions.
∙∙2 tbsp. minced red onion
∙∙2 garlic cloves, minced 2. Meanwhile, heat the olive oil in a skillet over
∙∙¼ tsp. red pepper flakes medium heat. Add the onion, garlic, and red pep-
∙∙1 cup canned crushed tomatoes
per flakes and cook until the garlic just begins
∙∙10 pitted oil-cured black olives,
to turn golden, 3 to 4 minutes. Add the tomatoes,
coarsely chopped
∙∙1 tbsp. capers, drained olives, capers, and tuna and bring to a simmer.
∙∙2 oz. high-quality oil-packed tuna, Reduce the heat, season with salt and pepper to
drained and finely flaked taste, and continue cooking until the spaghetti is
ready to serve.
A L I T T L E FA N C Y
R E C I P E : Francine Segan
31
E A SY PA D T H A I
V E G E TA R I A N | 2 5 M I N U T E S | S E R V E S 2 –3
INGREDIENTS DIRECTIONS
∙∙1–2 eggs
1. Cook the noodles as directed and set aside. To pre-
∙∙1 package brown rice Pad Thai noodles
vent sticking, rinse with cold water.
∙∙1 shredded carrot
∙∙4 tbsp. chopped green onion 2. Mix garlic, peanut butter, Sriracha, sesame oil and
plus 1 tbsp for garnish
soy sauce together and set it aside.
∙∙1 handful chopped cilantro
∙∙3 minced or pressed garlic cloves 3. Get a sauté pan nice and hot with a dash of ses-
∙∙1 tbsp. chopped peanuts ame oil, and briefly sauté the shredded carrots.
∙∙1 tbsp. peanut butter
∙∙1 tbsp. sesame oil 4. Add noodles, green onions, red pepper and sauce
∙∙1 tbsp. Sriracha to the pan and mix until noodles are fully coated.
∙∙2 tbsp. soy sauce
5. Mix eggs in a bowl with a dash of salt and pepper,
∙∙2 wedges of lime
A L I T T L E FA N C Y
R E C I P E : Lauren Hollander
SWEET TOOTH
DESSERT RECIPES
V E RY VA N I L L A V E G A N C U P C A K E S
VEGAN | 25 MINUTES | YIELDS 14 CUPCAKES
R E C I P E : Kristina Kubik
SWEET TOOTH
35
G R E E N T E A B LU E B E R RY S M O OT H I E
V E G E TA R I A N | 1 0 M I N U T E S | S E R V E S 1
INGREDIENTS DIRECTIONS
∙ ∙5 tbsp. water
1. Microwave water on high until steaming hot in a
∙ ∙1 green tea bag
small bowl. Add tea bag and allow to brew 3 min-
∙ ∙2 tsp. honey
utes. Remove tea bag. Stir honey into tea until
∙ ∙1½ cup frozen blueberries
∙ ∙2 tbsp. chia seeds it dissolves.
∙ ∙½ medium banana
2. Combine berries, chia seeds, banana, milk, vanilla
∙ ∙¾ cup almond milk
frozen yogurt in a blender.
∙ ∙1 scoop vanilla frozen yogurt
3. Add tea to blender. Blend ingredients on highest
setting until smooth.
R E C I P E : Jordan Triplett
36
C H O CO L AT E B A N A N A P E A N U T B U T T E R B I T E S
VEGAN | 10–20 MINUTES | SERVES 6
INGREDIENTS DIRECTIONS
∙ ∙3 medium-ripe bananas (sliced)
1. Arrange half of the banana slices on a baking
∙ ∙¼ cup peanut butter
sheet lined with parchment paper. Spread with
∙ ∙10 oz baking chocolate
peanut butter.
R E C I P E : Marie Chatelain
38
B A N A N A B OAT S
V E G E TA R I A N | 1 0 – 2 0 M I N U T E S | S E R V E S 1
INGREDIENTS DIRECTIONS
∙ ∙1 banana
1. Preheat an oven to about 400° F or burn down
∙ ∙Foil wrap
some coals.
∙ ∙Honey
∙ ∙One handful of chocolate chips or 2. Cut down the center of the banana with a knife.
peanut butter cups
∙ ∙Mini marshmallows 3. Distribute your chocolate choice and marshmal-
low in the middle of the banana.
R E C I P E : Rick Thomas
39
This cookbook was made in March of 2015
with recipes selected by the students of Art 438:
Typography III. Design, layout and illustrations
by Allison Freeman.