An ode to Central American cuisine

Enjoy these recipes from last week`s Growing Eden session, and we will return after the May long weekend. We served the tacos and Slaw with a platter of fresh tropical fruit to round out the meal.

I hope everyone is enjoying the sunshine as much as we have been in the garden! 


A HUGE thank-you to Amalia for the authentic corn tortillas! 

Refried Bean Tacos with Pico de Gallo

4 cans                                      black beans, canned                                   4 cans

2                                                   onion, chopped                                               2

4                                                   garlic, chopped                                                4

2 tsp                                                        oil                                                  10 tsp

2                                          jalapenos, finely chopped                                       2

To taste                                                 salt                                               to taste

                                                      Pico de Gallo                                                  

2                                          tomatoes, finely chopped                                       2

1/2                                      red onion, finely chopped                                  1/2

1 cup                                          cilantro, chopped                                   250 mL

¼ cup                                             limes, juiced                                          60 mL

To taste                                                 salt                                               to taste

                                                          Toppings

2                                          jalapenos, finely chopped                                       2

1                                                  avocados, sliced                                               1

½ cup                                              sour cream                                        125 mL

1 cup                                          lettuce, shredded                                   250 mL

8                                        white corn tortillas, warmed                                    8

½ cup                                            queso fresco                                       125 mL                    

1. Drain and rinse 2 cans of black beans and do not drain the other 2 cans.
2. Sauté onion and garlic in oil on medium heat.
3. Add jalapenos and sauté until just beginning to brown
4. Add beans a little at a time and bring to a boil. Reduce heat and simmer, adding water as needed.
5. Add salt.
6. In the mean time, mix the tomatoes, red onion, cilantro and lime juice together to create the Pico de Gallo.
7. Assemble the tacos with beans on the bottom, and add personalize additional toppings.

Makes 6-8 servings.

Refried bean recipe adapted from http://www.food.com/recipe/refried-beans-10614 on May 10, 2012. Pico de Gallo recipe from Erin Sine, 2012.

Rutabaga Sesame Slaw

1 tsp                                             Dijon mustard                                          5 mL

1 tbsp                                              sesame oil                                           15 mL

1 tsp                                              sesame seeds                                           5 mL

1 tbsp                                                  honey                                               15 mL

1 clove                                          garlic, minced                                                 1

¼ tsp                                          crushed hot chili                                        1 mL

1 tbsp                                                 cilantro                                             15 mL

1 tsp                                                 soy sauce                                              5 mL

¼ cup                                             rice vinegar                                          50 mL

3 cups                           peeled rutabaga, coarsely grated                      750 mL

1. Whisk first 9 ingredients together.
2. Fold in rutabaga.
3. Chill for 20 minutes.

Makes 4 servings. 

Gerry Kasten, RD. (2012). Rutabage Sesame Slaw. UBC FNH 341 Course Manual. 

Featuring Quinoa and Moving East

We had a great response last week from our Edeners with our introduction to quinoa, so we decided to feature it this week, and put it front and centre in an Eastern influenced menu.

Travel with us, as we explore the world through food! Tomorrow, we move South, to Central America.

Sprouted Quinoa Salad with Citrus Ginger Vinaigrette

1 cup                                          Sprouted quinoa                                   250 mL

1                                           carrots, coarsely grated                                        1

2                                          green onions, sliced finely                                      2

1 cup                             edamame, shelled and blanched                      250 mL

½ cup                            red pepper, diced, ½ inch pieces                      125 mL

¼ cup                                 Cilantro, leaves picked off                              60 mL

                                                         Vinaigrette                                                     

1 tsp                                           rice wine vinegar                                       5 mL

1 tsp                                        ginger, fresh, grated                                     5 mL

1                                                    orange, juiced                                                 1

1 tsp                                                 soy sauce                                              5 mL

¼ cup                                               canola oil                                            60 mL

1. Mix quinoa, carrots, onions, edamame and red pepper together in a large bowl.
2. To make vinaigrette, mix together everything except oil well, and add oil slowly while constantly mixing.
3. Toss dressing with other ingredients and top with cilantro leaves.

You can find out how to sprout quinoa at http://sproutpeople.org/seeds/quinoa.html

Makes 4 as a side or 2 as a main course. 

Created by Erin Sine, 2012.

Kale Stir-fry with Warm Tahini Dressing

4 cups                                 kale, tough ribs removed                                    1 L

2                                      leeks, sliced in thin half moons                                   2

½ cup                                                   tahini                                             125 mL

2 tsp                                           hot pepper sauce                                     10 mL

2 tsp                                                 soy sauce                                            10 mL

1. Julienne kale and add leeks to large pan.
2. Stir-fry.
3. Add Tahini, hot sauce and soy sauce.

Makes 4 servings.

Gerry Kasten, RD. (2012). Kale Stir-fry (Demo). UBC FNH 341 Course Manual. 

Spicy Marinated Tofu

1                                        extra firm tofu, sliced into 6                                     1

2 tbsp                                         chili garlic sauce                                      30 mL

2 tsp                                                 soy sauce                                            10 mL

Enough to fry                                  canola oil                               Enough to fry

1 tsp                                              sesame seeds                                           5 mL

1. Mix chili garlic sauce and soy sauce together,
2. Add tofu slices and marinate for at least 1 hour.
3. Heat up canola oil in a large pan over medium high heat.
4. Add tofu in batches, and cook until golden brown on both sides.
5. Top with sesame seeds.

Makes 4 servings.

Created by Erin Sine, 2012. 

Staying Warm with a Lebanese Feast

Lebanese lentil soup with spinach and lemon

3 tbsp                                                 olive oil                                             90 mL

2                                     onion, medium, finely chopped                                  2

4                                              garlic cloves, minced                                           4

2 tsp                                             cumin, ground                                        10 mL

½ tsp                                           cayenne pepper                                     2.5 mL

1 ½ cups                    green or brown lentils, picked over                   375 mL

4 cups                                vegetable or chicken stock                                   1 L

4 cups                                                  water                                                     1 L

¼ cup                                      fresh mint, chopped                                   60 mL

To taste                                       salt and pepper                                     to taste

1-8 oz bag              spinach, tough stems removed, chopped               500 mL

1                                           lemon, zested and juiced                                        1

1 cup                                       yogurt, plain, balkan                                250 mL

1/8 cup                                     cilantro, chopped                                     30 mL

1/8 cup                                   fresh mint, chopped                                   30 mL

1.      In large pot, heat 3 tablespoons of olive oil over high heat. Add onions and cook, stirring, for 3 minutes. Turn heat down to medium-low. Cook until lightly golden, about 3 minutes. Stir in garlic, cumin and cayenne; cook 30 seconds. Add lentils, stock and water, and raise heat to high.

2.      When it comes to boil, reduce to simmer and cook until lentils are soft, about 30 minutes. Purée 1 cup of soup in food processor and stir back into pot. Add mint and spinach and season with salt and pepper.

3.      When ready to serve soup, bring to simmer and stir in, lemon zest and juice. Season to taste with salt and pepper as needed. Ladle into warm bowls and garnish with dollop of herbed yogurt.

Makes 6 to 8 servings.

Adapted by Erin Sine, 2012.

Eric Vellend. (2008). Lebanese lentil soup with spinach and lemon. The Star. Retrieved April 26, 2012 from http://www.thestar.com/living/food/recipes/article/554883--lebanese-lentil-soup-with-spinach-and-lemon

Tabouleh

3 cups                            flat leaf parsley, finely chopped                       750 mL

½ cup                                      mint, finely chopped                                125 mL

4-5                                   spring onions, finely chopped                                4-5

4                                                tomatoes, chopped                                            4

100 g                                               bulgur, fine                                           100 g

½ cup                                              lemon juice                                        125 mL

¼ cup                                                 olive oil                                             60 mL

To taste                                       salt and pepper                                     to taste

1. Soak bulgur in cold water for ½ hour then drain. Mix all ingredient together, taste and adjust seasoning if needed. Serve with lettuce leaves.

Makes 4 servings.

Lebanese Recipes. Retrieved April 12, 2012 from http://www.lebaneserecipes.com/Tabouleh.htm

To introduce some more protein into the meal, I substituted cooked quinoa for the bulgur in the Tabouleh. I know it isn't traditional, but it was well received and it was a great opportunity to introduce this delectable seed to our Growing Eden family. Everyone loved the quinoa this week, so we will be showcasing it in the next visit!

With help of my lovely Community Kitchen volunteers, we created a delicious side; French baguettes sliced and stuffed with butter, garlic, Gouda and Zataar. We needed to be pretty creative to be able to melt the cheese on a camping stove without burning it, but it was a huge success! I think everyone liked this dish the most! 

Who doesn't love bread and cheese?

Going Greek with Stuffed Pitas and Greek Salad

We were lucky enough to have some beautiful purple Brussels sprouts and leeks still in the garden from last year! We shredded the sprouts and pan-fried them with julienned leeks and topped it off with fresh lemon juice to create our first dish from the garden! 

Brussels Sprouts from the garden

Greek Salad

1                                          cucumber, cut in triangles                                       1

2                                              tomatoes, 1 inch dice                                           2

2                                       green peppers, 1 inch pieces                                    2

1                                            red onion, sliced thinly                                         1

½ cup                                    kalamata olives, pitted                               125 mL

1 cup                                      feta cheese, crumbled                               250 mL

2 tbsp                                        vinegar, red wine                                     30 mL

6 tbsp                                                 olive oil                                             90 mL

2 tbsp                                  oregano, fresh, chopped                               30 mL

To taste                                                 salt                                               to taste

To taste                                              pepper                                            to taste

1. Combine vinegar, salt, pepper and oregano until salt is dissolved. Slowly add olive oil while constantly whisking. Put aside.
2. In a large bowl, combine cucumber, tomatoes, red onion and green peppers.
3. Add vinaigrette and toss to coat vegetables.
4. Top salad with crumbled feta and kalamata olives.
5. Serve.

Makes 6-8 servings.

Created by Erin Sine, 2012.

Mediterranean Pita Wrap with Marinated Tofu, Chickpea patties and Tzatziki

                                                     Marinated Tofu

1 block                                   tofu, extra firm, sliced                                1 block

1                                           lemon, zested and juiced                                        1

1 tbsp                                                oregano                                             15 mL

2 tbsp                                                 olive oil                                             30 mL

2                                              garlic cloves, minced                                           2

To taste                                       salt and pepper                                     to taste

1. Slice tofu into slices and marinate in all other ingredients.
2. Pan fry until brown and serve.

                                                    Chickpea Crumble

3 454mL cans  cooked chickpeas, drained and almost pureed 3 454mL cans

2                                                egg, large, whisked                                             2

1 tbsp                                           chives, minced                                        15 mL

1 tbsp                                          parsley, minced                                       1 tbsp

3                                              garlic cloves, minced                                           3

To taste                                       salt and pepper                                     to taste

½ tsp                                                   cumin                                              2.5 mL

3. Mash or blend chickpeas, not pureed but chunky.
4. Add everything except eggs and taste for seasoning. Adjust seasoning.
5. Add eggs and form into patties.
6. Pan fry until golden brown. Added flour will help keep the patties' shape. 

                                                            Tzatziki

2 cups                                 yogurt, plain, Balkan style                     

½                                     cucumber, grated and drained                                 ½

2                                              Garlic cloves, minced                                           2

2 tbsp                                             Dill, minced                                          2 tbsp

To taste                                       Salt and pepper                                     to taste

½                                                   Lemon, juiced                                                ½

drizzle                                                Olive oil                                             drizzle

7. Mix everything together and let rest in the fridge until needed.

                                                              Pitas

4                                                Whole wheat pitas                                             4

1                                                    tomato, sliced                                                 1

1 cup                                          lettuce, shredded                                   250 mL

½ cup                                           feta, crumbled                                     125 mL

½ cup                                   Cucumber, thinly sliced                              125 mL

1 recipe                                       Marinated tofu                                    1 recipe

1/3 recipe                                  Chickpea patties                               1/3 recipe

                                                            Tzatziki

8. Warm pitas and choose toppings to place inside pitas.
9. Fold pita and serve.

Makes 4 servings.

Created by Erin Sine, 2012.