Cooking School Recipes Sept.

Sauerkraut Salad

Sauerkraut's benefits are two-fold. First, it's made of cabbage, which is known to fight cancer, treat peptic ulcers and provides vitamin C, fiber, manganese, vitamin B6 and folate. Fermenting the cabbage produces good bacteria known as probiotics, which produce beneficial enzymes, aid digestion and promote healthy flora in the digestive tract. Fermentation also produces isothiocyanates, compounds that have been shown to prevent cancer growth.

RED CABBAGE has six to eight times the vitamin C of white cabbage, as well as significantly more protective phytonutrients. The antioxidant polyphenols found in red cabbage, particularly its anthocyanins, have also been found to help prevent Alzheimer's disease.

Ingredients:

·         3 1/2 cups cabbage, cut thin with cone #4

·         (try using red cabbage to add color & nutrition )

·         1 cup sauerkraut well drained

·         1 medium green pepper, chopped fine

·         1 medium red onion, chopped fine cone# 3

·         1 cup chopped celery cone # 3

·         3 tomatoes diced 

·         One pkg tempeh- bakin flavor, cooked, cut into ½” pieces

·         Dressing:

·         Lots of Lemon juice (2 lemons)

·         2 T. olive oil to lightly coat the salad

·         3 T. veganaise

·         Pepper & Salt

  Preparation:

Prepare vegetable on Saladmaster machine. Combine ingredients in a large serving bowl. Add dressing & let sit for 30 min. Stir just before serving.

Pear Slaw

Ingredients

• 2 celery ribs
• 3 tablespoons fresh lime juice
• 2 tablespoons seasoned rice vinegar
• 1 teaspoon finely grated peeled fresh ginger
• 2 firm pears, cut into with cone # 3
• 2 scallions, thinly sliced diagonally
• 1/4 cup fresh cilantro leaves
• 1/2 teaspoon finely chopped fresh hot red chile, or to taste

Preparation

Whisk together juice, vinegar, and ginger and stir in celery and remaining ingredients with salt and pepper to taste. Let stand at room temperature 15 minutes before serving.

Creamy Corn Soup with Tahini

Did you know that half a cup of sesame seeds (tahini) contains three times more calcium than half a cup of whole milk? In addition to being an excellent dietary source of calcium, sesame seeds are also a good source of manganese, copper, magnesium, iron, phosphorus, vitamin B1 (thiamin), zinc, vitamin E, healthy protein, and fiber.

Ingredients:

·         4 cups fresh or frozen organic corn

·         3 cups plain almond milk

·         1 onion, minced

·         1 green onion thinly sliced

·         4 garlic cloves, minced

·         1/2 t turmeric

·         1 red pepper, minced

·         2-3 carrots, sliced

·         2 stalks celery, minced

·         2 T  grapeseed oil

·         2 cooked red potatoes, diced  cone #3

·         4 T tahini (sesame butter)

·         2 cups veggie broth

·         1 1/2 t sea salt

·         Black pepper

METHOD

Cook potatoes- al dente in 3 qt with insert for 10 min and set aside.

Slice the fresh corn off the cob and scrape each ear with the back of a knife. This removes the creamy part of the kernels left on the cob. Frozen corn may be used but fresh is better.

Blend 2 cups of the corn in a blender with the tahini, almond milk and set aside.

In the  large 7 quart pan, pre heat on medium heat for 2 mins then add oil, bell pepper, carrots, celery, onions, garlic and saute for 3-4 minutes. Add the remaining ingredients, bring to a high simmer –clicking occurs and turn down to low. Serve with minced green onion.

 Make your own Tahini (Sesame Seed Paste)

Ingredients:
2 tablespoons of sesame seeds - they don't have to be unhulled
1/2 teaspoon of sesame oil
1/4 teaspoon of salt
1/4 cup of lukewarm water
Directions:
Grind sesame seeds in a blender until smooth. Add sesame oil and sea salt. Then add 1/4 cup of water in a slow drizzle while blending and continue until all of the water has been added and the entire mixture is smooth. The quantities listed above make approximately half a cup of tahini. Be sure to store leftovers in an airtight container in the refrigerator.

Ratatouille

Nasunin, an anthocyanin from eggplant peels, is a potent antioxidant and free-radical scavenger, and has protective activity against lipid peroxidation. (lipid peroxidation is the process whereby free radicals "steal" electrons from the lipids in cell membranes, resulting in cell damage)

Ingredients

• 2 tablespoons olive oil
• 3 cloves garlic, minced
• 2 teaspoons fresh chopped parsley
• 1 eggplant, cut into 1/2 inch cubes
•  Sea salt to taste
• 1 cup grated  Follow your heart cheese or vegan daiya cheese ( soy free dairy free cheese)
• 2 zucchini, sliced
• 2 medium yellow squash, cubed
• 1 large onion, sliced  cone #4
• 2 cups sliced fresh mushrooms cone #4
• 1 green bell pepper, sliced thinly with knife
• 1 chopped red bell pepper
• 2 large tomatoes, chopped

Directions

Pre- Heat 5 qt pan or 7 qt on medium-low heat.

Add oil, onions, eggplant and garlic and cook until browning occurs.

Add all remaining vegetables except tomatoes.

Season with salt and pepper.

Cook over medium heat until clicking occurs on the vapo valve then turn to low-15 to 20 minutes.

Add the chopped tomatoes, cheese and parsley.

Serve with rice, quinoa or pasta.

APPLE PEAR BAKE

Apples are loaded with powerful antioxidants, including quercetin, catechin, phloridzin and chlorogenic acid, protect against breast and colon cancers, prevent kidney stones, and help to lower bad cholesterol while raising the good kind. Studies show that eating 100g of apples can give an antioxidant effect that is equal to taking about 1,500mg of vitamin C. Apples contain malic acid and tartaric acid that can help prevent disturbances of the liver and digestion. Pears have anti-oxidant and anti-carcinogen glutathione which help prevent high blood pressure and the high vitamin C and copper content in pears act as good anti-oxidants that protect cells from damages. The high content of pectin in pears & apples make it very useful in helping to lower cholesterol levels.

Ingredients

3-4 Braeburn (or similar) apples cut with cone # 3-4 or 5

2-3 Pears cut with cone # 3-4 or 5

2 teaspoons cinnamon

2-3 Tablespoons lemon juice

3 Tablespoons to 1/4 c. *succanat or * turbinado sugar (to taste) (see below)

2 Tablespoons to 1/4 c. brown sugar (to taste)

2 Tablespoons (more or less) Gluten Free Flour mix – depending on juiciness of the apples

1/3 c. GF quick oats, roughly ground almonds & walnuts, or quinoa flakes

3 T. earth balance or butter

optional: freshly ground nutmeg (1 tsp)

Directions

Prep the apples & pears with saladmaster machine, and sprinkle with lemon juice.

Add all other ingredients and stir slightly

Pour into EOS (electric oil core skillet)

Start cooking at 300 degrees, when clicking occurs turn to low.

Cool slightly before serving (5-10 minutes).
Serve over coconut bliss or ice cream.

*Sucanat stands for SUgar CAne NATural. It's an organic sweetener made from 100% certified organic sugar cane. It's minimally processed to remain a natural and very tasty sweetener. After the sugar cane is harvested, it is pressed to squeeze out the cane juice. The juice is clarified, filtered, and evaporated to remove excess water. The resulting syrup is then crystallized, and it is rich in a molasses flavor plus the vitamins, minerals, and trace elements found in the sugar cane plant remain as a source of nutrition. *Turbinado sugar is from pure cane sugar extract. The term turbinado comes from the technique used in the making of this sugar. The sugar is made by crushing the freshly-cut sugar cane to squeeze out the juice, rich in, vitamins and minerals. The cane juice is evaporated and spun in a centrifuge cylinder or turbine to produce the large sparkling golden crystals.