May's Community Meal Prep

Maybe you know the drill by now... And we seem to be learning, too! As one member stated, "this has been the smoothest meal prep, yet!" Just proves that it takes practice :)

FTR members with their prepped and ready meals!

If you haven't been to or read about our Community Meal Preps at FTR, its a simple concept: community members coming together, each contributing some ingredients, and cooking delicious meals for the week together. We have a lot of fun doing it, and sometimes even learn how batch cooking of "star ingredients" can go a long way in our weeks. And, most importantly, we all come together around food and enjoy each other's company.

Here were our "star ingredients" this week:

Black beans: SUCH a versatile food. Great source of iron, high in fiber, bursting with phytonutrients (plant superpowers that can protect us from disease), magnesium, and calcium. They also are packed with protein, especially given their small size.

Cashews: Not the cheapest nut on the market, but that is due to their complicated harvesting process. Have you ever seen a cashew before it comes to your bulk bin? Pretty cool, aye? Cashews can also help you reach your iron and magnesium goals, and are also a great source of copper (helps body use iron), manganese (building bones), and zinc (your immune system will thank you!). 

Pineapple: Oh, the sweet and juicy Pineapple! While some people may experience allergies to it's protein-digesting enzyme, bromelain, this component is part of what makes it so healthy. Bromelain has been shown to reduce inflammation and may help digestion. This tropical fruit is also filled with Vitamin C and manganese, and full of fiber, along with most fruits and veggies. 
SO, to combine all of these powerhouses, we sought inspiration from Asian Cuisine (Pineapple Cashew Stir Fry), Mexican Cuisine (Black bean salad with pineapple salsa) and Italian (sautéed Asparagus and Cashew whole wheat penne with shrimp). To get some sweet in the mix, we made black bean brownies and pineapple popsicles.

Here are our recipes and hard work:

Cashew Pineapple Chicken Stir Fry
30 minutes, serves 4-5

Ingredients: 2 tablespoons coconut oil or quality vegetable oil, divided
2 eggs, beaten with a dash of salt
1 ½ cups chopped fresh pineapple
1 large red bell pepper, diced
1 bunches chopped green onions
2 cloves garlic, pressed or minced
½ cup chopped raw, unsalted cashews
2 cups cooked and chilled brown rice or quinoa
1 tablespoon reduced-sodium tamari or soy sauce
1 to 2 teaspoons chili garlic sauce or sriracha
1 small lime, halved
Salt, to taste
Handful of fresh cilantro leaves, torn into little pieces, for garnishing

Directions:
Heat a large wok, cast iron skillet or non-stick frying pan over medium-high heat and place an empty serving bowl nearby. Once the pan is hot enough that a drop of water sizzles on contact, add 1 teaspoon oil. Pour in the eggs and cook, stirring frequently, until the eggs are scrambled and lightly set, about 30 seconds to 1 minute. Transfer the eggs to the empty bowl. Wipe out the pan if necessary with a paper towel (be careful, it’s hot!).
Add 1 tablespoon oil to the pan and add the pineapple and red pepper. Cook, stirring constantly, until the liquid has evaporated and the pineapple is caramelized on the edges, about 3 to 5 minutes. Then add the green onion and garlic. Cook until fragrant while stirring constantly, about 30 seconds. Transfer the contents of the pan to your bowl of eggs.
Reduce the heat to medium and add the remaining 2 teaspoons oil to the pan. Pour in the cashews and cook until fragrant, stirring constantly, about 30 seconds. Add the rice to the pan and stir to combine. Cook until the rice is hot, stirring occasionally, about 3 minutes.
Pour the contents of the bowl back into the pan and stir to combine, breaking up the scrambled eggs with your spoon. Cook until the contents are warmed through, then remove the pan from heat. Add the tamari and chili garlic sauce, to taste. Squeeze the juice of ½ lime over the dish and stir to combine. Season to taste with salt and set aside.
Slice the remaining ½ lime into 4 wedges. Transfer the stir-fry to individual serving bowls and garnish each bowl with a lime wedge and a light sprinkle of cilantro. Serve with bottles of tamari and chili garlic sauce or sriracha on the side, for those who might want to add more to their bowls

Shrimp Black bean Mexican Bowls with Pineapple Salsa

30 minutes, serves 4-5

Ingredients

Shrimp

·       2 tablespoons olive oil

·       1 pound raw shrimp, peeled and deveined

·       4 garlic cloves, minced

·       1/4 teaspoon salt

·       1/2 teaspoon red pepper flakes 

Quinoa

·       2 cups chicken broth or vegetable broth

·       1 cup quinoa or 2 small packages boil-in-bag quick cooking brown rice

·       1/4 teaspoon salt and pepper

·       Juice of 1 lime, freshly squeezed + extra for garnish

·       1 can (15 oz) black beans, rinsed, drained

·       1/2 cup fresh cilantro, chopped + extra

·       1 tbsp cumin

·       1 tomato, chopped

·       ½ jalapeño, diced (optional)

·        

Salad:

1 bag Fresh spinach or romaine lettuce

1 chopped tomato

Directions:

1.     Marinade shrimp in juice of 1 lime, 1/4 cup oil, 1 tablespoon cumin, 1 tsp chili powder, and 2 cloves garlic. Heat large skillet until hot on medium heat. Add olive oil and marinated shrimp and minced garlic to the skillet, making sure it doesn't crowd, sprinkle 1/4 teaspoon of salt and 1/2 teaspoon of red pepper flakes over shrimp. (Can also wrap with marinade in tin foil and place on grill) Cook shrimp, stirring once or twice, on medium heat, about 3-4 minutes total, until pink in color.

2.     Remove shrimp from the skillet to a plate.

3.     Make the Quinoa. Add chicken broth (or water), uncooked quinoa. Bring to boil. Mix everything well. Reduce the heat to low boil simmer. Cover the skillet with the lid. Simmer for 15-20 minutes, covered, until the rice is cooked through. You might need to add 1/2 cup of water if your rice is not completely cooked through.

4.     Mix in the lime juice, rinsed and drained black beans, chopped tomato, jalapeno, fresh raw corn, and fresh cilantro into the cooked rice.

5.     Add extra lime juice (about 1 tablespoon) and extra chopped fresh cilantro to the plate with shrimp, mix to coat shrimp with lime juice and cilantro. Add the shrimp to the skillet with rice and gently reheat.

6.     Serve bowls; start with spinach, top with beans and shrimp and top with salsa (below)

 

All the chopping is worth it with this sweet and limey salsa!

Pineapple Salsa

10 minutes, makes about 4 cups

Ingredients:
1 pineapple

1/2-3/4  red onion

1 large handful of cilantro

2 tomatoes

1-2 tsp chopped jalapeno (optional) or ½ tsp red pepper flakes

1/2 red bell pepper,  ½ yellow or green bell pepper, chopped.

Juice of 1-2 limes

1.5 tsp of cumin

½ teaspoon salt

Directions: Dice all fruits and vegetables and add in a bowl. Squeeze lime juice over produce, and sprinkle with cumin and salt and pepper. Mix. Add a few dashes of hot sauce if desired.

Pineapple coconut popsicles

15 minutes, makes about 12 popsicles

Pineapple Coconut:

1 cup frozen, fresh, or canned pineapple

2 cup coconut water

1 cup orange juice

6 tablespoons plain greek yogurt

2 tsp honey or sugar (optional)

Directions: Place each set of ingredients in the blender and blend until smooth. Place in popsicle molds and freeze for 3-4 hours or overnight. If you do not have popsicle molds, use small kitchen paper cups, cover with tin foil and make a small slit in the middle to hold up the popsicle stick.

Black bean brownies

15 minutes to prep, makes about 9-12 brownies

Ingredients

·       1 1/2 cups black beans (1 15-oz can, drained and rinsed very well)

·       2 tbsp cocoa powder

·       1/2 cup quick oats

·       1/4 tsp salt

·       1/3 cup pure maple syrup or agave or honey

·       2 tbsp sugar

·       4 tablespoons coconut or vegetable oil

·       2 tsp pure vanilla extract

·       1/2 tsp baking powder

·       1/2 cup to 2/3 cup chocolate chips
    Directions:

Black Bean Brownies Recipe: Preheat oven to 350 F. Combine all ingredients except chips in a good food processor, and blend until completely smooth. Really blend well. (A blender can work if you absolutely must, but the texture—and even the taste—will be much better in a food processor.) Stir in the chips, then pour into a greased 8×8 pan. Optional: sprinkle extra chocolate chips over the top. Cook the black bean brownies 15-18 minutes, then let cool at least 10 minutes before trying to cut. If they still look a bit undercooked, you can place them in the fridge overnight and they will magically firm up! Makes 9-12 brownies. (Recipe from Chocolate Covered Katie)

Spinach, Asparagus and Cashew Pasta Salad with Grilled Chicken or Shrimp

Prep time: 30 minutes

Serves: 5-7

Ingredients:

1 pounds asparagus spears, ends trimmed, cut into 1-inch pieces

1 box whole wheat penne or rigatoni pasta

1 tablespoon plus 1/4 cup olive oil

1/2 cup sliced green onions

3 tablespoons white wine vinegar or rice vinegar

1 tablespoons soy sauce
 1 6-ounce package baby spinach

1/2 cup (about 4 ounces) salted roasted cashews, coarsely chopped

1.5 pounds chicken or shrimp

1.     Directions: 
     Saute asparagus over medium heat for 5-6 minutes or until soft. Alternatively, wrap in foil, drizzle olive oil and sprinkle salt and pepper and grill until tips have blackened and stalks are soft . Remove from heat and cool. Boil pasta and cook until just tender but still firm to bite. Drain well. Transfer pasta to very large bowl. Toss with 1 tablespoon oil. Cool.

2.     Blend cup oil, green onions, vinegar and soy sauce in blender until smooth, about 2 minutes. (Sauce can be made ahead of time. Cover separately; chill.) Pour dressing over pasta. Add asparagus, spinach and chopped cashews; toss to coat. Season with salt and pepper.

Shopping List for 1-2 people:

Produce:

3 limes

1-2 tomatoes

1 bunch cilantro

1 bunch green onion

1 pineapple

2 red bell peppers

1 bag spinach

1 bunch asparagus

Garlic

2 stalks fresh corn

Grains:

1 bag quinoa or brown rice

1 box whole wheat pasta

Fats:

Cashews

Olive oil or coconut oil

Proteins:

1-2 lbs chicken

1-2 pounds shrimp

3 cans black beans

Extras: Soy sauce, white wine vinegar or rice vinegar


Looking forward to June's meal prep! Mark your calendars for Tuesday June 20th at 5:30.

Cooking with Kids

 Modeling healthy eating is one of the most important things a parent can do to set their child up for a healthy life.  Not only can family meals protect children from developing an eating disorder or becoming overweight, but cooking and eating together provides a space to discuss other things, too, and improve family relationships. In fact, youth who engage in regular family meals are less likely to become depressed, to abuse substances, and even show greater academic success1. 

So, we invited parents to bring their children to this cooking class at FTR and let the children do most of the work! Even in this class alone, we saw that children took ownership of their recipe, had fun preparing it, and were more likely to try it than had they not prepared it.

We focused on "kid-friendly" recipes that allowed us to control the amount of fat, sugar, and salt, which can usually sneak in large amounts if we eat out or at a fast food restaurant.

Here's what our Junior Chefs created:

Making your own mini pizza can reduce the fat and portion size of pizza and increase the fiber and veggies!

English Muffin Pizzas

Ingredients:

·       6 English Muffins, sliced down the center

·       1 can or bottle marinara or pizza sauce

·       1-2 cup shredded mozzarella cheese

·       4 ounces thinly sliced pepperoni, thinly sliced and cut into quarters

·       About 1/2 teaspoon dried oregano

·       Optional toppings: spinach, onion, bell pepper, corn

Instructions

1.     Preheat the broiler.

2.     Toast the English muffins in the toaster until golden brown and crisp on top and bottom.

3.     Arrange the muffins cut side up on a foil lined baking sheet. Spoon a generous tablespoon of pizza sauce over each muffin half. Top with the Mozzarella cheese and pepperoni. Sprinkle with Parmesan cheese and oregano.

4.     Place the pizzas under the broiler for a few minutes, until the cheese is melted, bubbling and slightly golden. Serve warm.

Banana Oat Pancakes

Ingredients:

2 medium ripe banana

4 large eggs

2/3 cup oats

1/2 teaspoon cinnamon

Instructions:

Put the banana in a bowl and mash with a fork.

Add the eggs and mix until well combined.

Put the oats in a blender and blend until fine.

Add the blended oats and cinnamon to the banana mix, and stir well.

Heat a skillet over a medium heat with a dash of vegetable oil.

Pour ¼ cup of the mixture into the skillet, cook on one side for about 1.5 minutes, then turn and cook on the other side for about 1 minute (or until golden brown on both sides).

Serve (with or without maple syrup) and enjoy.

Zoodles Mac and Cheese

6 Zucchinis
2 Cups Lowfat or Skim Milk
3 Tablespoons Butter
1 Clove Garlic
1/3 Cup Whole Wheat Flour
8 Ounces Reduced Fat Sharp Cheddar Cheese
2 Tablespoons Olive Oil

1)Using a spiralizer turn zucchini into zoodles. In a large skillet cook zoodles over medium heat with garlic and olive oil. Once soft and tender, remove from heat and set aside (about 3-5 minutes).

2) In a small saucepan over medium-low heat melt butter. Once melted, slowly whisk in flour, stirring constantly. Let cook 3-4 minutes.

3) Reduce heat and slowly whisk in the ultra-filtered milk. Continue to heat 4-5 minutes, stirring constantly. Add in cheese and stir until cheese is completely melted. Remove from heat.

4) Pour cheese sauce over zoodles, serve, and enjoy!

Energy balls

1 cup (dry) oatmeal

2/3 cup toasted coconut flakes.

1/2 cup peanut butter.

1/2 cup ground flax seeds.

1/2 cup semisweet chocolate chips

3 tablespoons honey or agave nectar.

1 tablespoon chia seeds (optional)

1 teaspoon vanilla extract.

Directions: Stir all ingredients together in a medium bowl until thoroughly mixed. Place in freezer for 5-10 minutes to chill the dough. Then, roll into balls (about 20-25 balls) and enjoy!

Fruit pops are a great way to get Vitamin C rich fruits in your child's diet!And, adding greek yogurt or protein helps to get some protein in, too! 

Fruit Pops

Strawberry Orange:

½ cup fresh or frozen strawberries

1 cup orange juice

½ cup plain greek yogurt

2-4 teaspoons honey or sugar (optional)

Banana Peanut Chocolate:

1 banana

3 tablespoons peanut butter

1.5 tablespoons cocoa powder

2-4 teaspoons honey or sugar (optional)

  

Pineapple Coconut:

½ cup frozen, fresh, or canned pineapple

1 cup coconut water

½ cup orange juice

3 tablespoons plain greek yogurt

1 tsp honey or sugar (optional)

Place each set of ingredients in the blender and blend until smooth. Place in popsicle molds and freeze for 3-4 hours or overnight. If you do not have popsicle molds, use small kitchen paper cups, cover with tin foil and make a small slit in the middle to hold up the popsicle stick.

Avoid the mess of tacos by putting them in muffin tins! Ground turkey reduces some of the fat compared to ground beef.

Muffin tin tacos

Ingredients:

·    2 lb lean ground turkey, browned and drained

·    6 tablespoons taco seasoning (or 2 packs)

·    1 (10-oz) can Ro-Tel Diced Tomatoes and Green Chiles

·    1 1/2 cups sharp cheddar cheese, shredded (or Mexican blend)

·    36 wonton wrappers

Directions:

1.Preheat oven to 375 degrees F. Generously coat a standard size muffin tin with nonstick cooking spray.

2.Heat 1 tablespoon of olive oil on the skillet and add ground turkey. Cook until no longer pink.

3.Combine cooked turkey, taco seasoning, and tomatoes in a bowl and stir to combine. Line each cup of prepared muffin tin with a wonton wrapper. Add 1.5 tablespoons taco mixture. Top with 1 tablespoon of cheese. Press down and add another layer of wonton wrapper, taco mixture, and a final layer of cheese.

4.Bake at 375 for 11-13 minutes until cups are heated through and edges are golden.

Makes about 24 muffin tacos.

What recipes do your kiddos like?? We would love to hear and maybe can use them for our next "Cooking with Kids" at FTR in July!

Happy Nourishing!