Strike Gold with Amaranth

 

Pancakes do not require gluten for structure. There are many recipes for these made with gluten free whole grain flours, amaranth, buckwheat, quinoa, teff, oat and brown rice pancakes. There are also recipes for pancakes made with whole grain wheat flours Kamut and spelt. For the most nutrients avoid the recipes or mixes made with potato starch, tapioca starch, cornstarch and white rice flour. Gluten free flour mixes are often made with large amounts of these starches.

Amaranth flour, ground from tiny seeds of the amaranth plant, is whole grain with high levels of the complete protein lysine. 

Amaranth Pancakes

18-2 1/2 inch pancakes (1 Tablespoon batter each)

In a bowl, mix flour, salt, baking powder and sugar.
3/4 cup amaranth flour
1/8 teaspoon salt
1 teaspoon baking powder
2 teaspoon sugar

Beat eggs into milk.  Add fat.
2 eggs
1/2 cup + 2 Tablespoon skim milk
1 Tablespoon melted butter or oil

Pour liquids into dry. Mix only until flour is not visible.

Allow batter to sit for 5-30 minutes.

Heat skillet over medium heat. Brush grill with butter. Scoop 1 Tablespoon batter onto skillet. Grill until bubbles form across the surface of the pancake. Turn and heat the other side until brown.

Serve with fruit, an egg or local maple syrup.

To make bigger batches, double or triple and freeze leftovers. Serve versatile pancakes for breakfast, lunch or dinner. 

Try a Teff Parfait for Breakfast

 

A simple parfait with layers of yogurt, cooked whole grain and fruit is a great place to try a new whole grain. Have you tried Teff? Teff is a tiny grain, similar to quinoa, smaller so it cooks in a short amount of time. What intrigued me about Teff is its dark brown color and sweet malty taste.  Teff pairs well with cocoa.

Teff has twice the iron of other grains and three times the calcium. It is part of a class of C4 grains with reduced environmental impact. Teff is more nitrogen efficient and more water efficient. A handful of the tiny seeds can produce a whole field of grain.

Here’s how I made this festive parfait:

Teff Parfait 

Teff sauce

( 2 servings)

2 Tablespoon Teff grain

4 Tablespoon water

On stovetop, bring Teff and water to a boil. Lower heat and simmer 10 minutes.

Add cocoa, figs, honey and cloves. Simmer 5 minutes.

1 tablespoon unsweetened cocoa

2 Tablespoon diced figs

1 teaspoon honey

2 cloves

Remove cloves.

Refrigerate overnight.

Fresh cranberries in juice

(1 1/2 cups)

I make a bigger batch of this to serve on ice cream, alone, and in smoothies

10 ounce fresh cranberries

3 ounce water 

3 ounce orange juice

6 tablespoon sugar

On stovetop, bring berries, water, juice and sugar to a boil. Lower heat and simmer 15 minutes.

To assemble parfait

2 tablespoon Greek yogurt, plain, nonfat

2 tablespoon Teff sauce

1 tablespoon cranberries in juice

2 tablespoon Greek yogurt, plain, nonfat

1 tablespoon Teff sauce

1 tablespoon cranberries 

 

To assemble these the night before class, I strained the yogurt. 

Fire Roasted Freekah Adds Flavor to Salads

 

The harvesting of this spring wheat is fascinating. The wheat is picked green and set on fire where only the straw and chaff burn. The grain is threshed and dried, then cracked similar to bulgur but with a distinctive smoky flavor. Here’s how I cooked it to maintain that savory flavor.

Freekeh

(1/2 cup)

Soak 1/4 cup freekah in tap water 10-15 minutes. Drain.

Heat 1 teaspoon olive oil on stovetop. Add grain. Sauté in oil 1 minute. Add 1/8 teaspoon salt. Add 1/4 cup boiling water. Lower heat, cover and simmer 15 minutes. (Keep an eye on the pan in case you need to add more boiling water.)

Because I wanted to maintain the distinctive flavor of the grain, I placed the dressing in the bottom of the salad, added layers of fresh produce, grain, then finished with lettuce. To eat, I turned the salad onto a plate.

The dressing per 1 salad has 2 teaspoon pomegranate molasses and 2 teaspoon lemon juice. Drizzle olive oil as desired.

Diversify Your Grains with Millet

 

Millet may be that little yellow seed in birdseed, but it’s also a human whole grain perfect in hot cereal and rice type dishes, soups and salads.

This cereal is much like oatmeal in taste and texture. Unlike oatmeal, which is steamed and rolled, millet requires cooking time. Because I cooked this recipe in the “slow cooker” 6 servings took 3 hours to cook. Here is the recipe:

Millet Porridge

6 (1/2 cup) servings

Combine ingredients in cooker.

2/3 cup millet

1 1/2 cup water

1 cup milk

1/2 teaspoon cinnamon 

1 teaspoon vanilla

Pinch of salt 

2 Tablespoon brown sugar 

Cook cereal on low setting until liquid is absorbed.

This amount took 3 hours to cook. 

There are many reasons to diversify our foods, try different varieties, especially the ancient ones. Eating many different plant foods in a week leads to a more diverse microbiome.

Fall Goat Cheese Soup

Many things change as we age. Here’s a fall recipe favorite I hope to make every year.

Pumpkin & Goat Cheese Soup

(6 cups)

Quarter pumpkin. Remove seeds. Bake in 425 F oven for 45 minutes. Cool enough to handle and discard skin.

1 pie pumpkin, Hubbard or butternut squash.

Remove from oven and cool enough to handle. Remove skin and discard.

In large saucepan, sauté onions, fennel and celery in olive oil for 3 minutes.

1 small onion, diced

2 Tablespoon fennel heart, diced

2 Tablespoon celery stalk and leaves, diced

2 Tablespoons olive oil 

Stir in curry powder. Sauté for 1 minute.

1 tablespoon Curry Powder

Add cooked pumpkin, ginger, orange juice, zest and stock. Simmer for 45 minutes.

1 tablespoon fresh grated ginger

Zest and juice from 1 orange

3 cups stock, GMO free, sodium free

4-6 cups baked pumpkin 

Carefully blend. Add goat cheese at end. Return to saucepan. Add salt. If desired add evaporated milk and heat.

4 ounce goat cheese

1/4 teaspoon salt

1/2 cup evaporated skim milk

Life Long Learners Take and Bake in Muffin Tin

The catalog said “Bring your own muffin tin to prepare meal components to take home and bake for dinner” and the class filled quickly. My intention is to give ideas for similar recipes or methods  to do at home.

I intended to keep everyone moving so that the food was not at room temperature for more than an hour. This kept the 20 experienced and attentive participants busy as my husband and I kept the assembly lines moving. 

The menu featured 6 recipes: Salmon Rice Bake, Farmers Market Vegetables,  Fruit Crumble, Polenta Marinara and Turkey Sausage. I prepared and baked the Spinach Ricotta Frittata to complete the tin as the raw egg mixture could not be transported.

My nutrition themes included Diversity of Plant Foods (prebiotic fibers) and Protein from Animal Foods. Those who consume 30 different plant foods a week have a more diverse microbiome; the one nutrient aging adults need more of is protein and it’s very difficult to get from plant foods.

Each attendee received a recipe booklet . The links are here: 

Easy Meals with Built in Portion Control https://cindyshealthymeals.blogspot.com/2024/06/easy-meals-with-built-in-portion-control.html

Polenta Marinara 

https://cindyshealthymeals.blogspot.com/2024/05/muffin-tin-polenta-pizza.html

Turkey Sausage and Spinach Ricotta Frittata 

https://www.blogger.com/blog/post/edit/163097590958514429/1598479345642417342

Each attendee completed a ticket listed the number of plant foods (grains, vegetables, fruits and nuts) eaten yesterday. The drawing prizes were local corn grits and whole wheat flour from The Vegetable Garden and Davis Brother, small measuring spoons and 1/8 cup measuring cup.  The average number of plant foods reported eaten in 1 day was 8.

The Best of Seasonal Produce

 

WVU has apples fresh picked from the Kearneysville Farm. The Honeycrisp Apples are delicious as is and scrumptious in this Strudel. 

Apple Strudel

(1 Strudel, 4-5 Servings)

Peel and slice apples. Mix with juice, sugar, wheat germ, cinnamon and salt.

2 large apples. Peeled and sliced thin.

2 Tablespoon turbinado sugar

2 Tablespoons wheat germ

2 Tablespoon apple juice

1/3 teaspoon cinnamon

1/8 teaspoon salt 

Mix butter and olive oil.

1 Tablespoon butter, melted 

1 Tablespoon olive oil

6 sheets phyllo dough

On cutting board place 1 sheet phyllo dough. Brush with butter, oil mix.

Layer 1 sheet at a time and brush with oil and butter. Top with apples, leaving 1 inch strip on short ends and 1/2 inch strip on the long ends. Fold in short ends and roll from long ends. Place seam side down on parchment lined baking sheet. Brush with remaining oil. Cut 4 slits in top. Bake at 435 F. For 10 minutes. Cool on wire rack.

Creamy Beet Soup

 

This week is so hot that most people aren’t in the mood for soup. Chilly weather is approaching and local farmers are bringing their root vegetables to the market. I made this soup one morning during a thunderstorm and enjoyed it for lunch (in my air conditioned home). You really don’t need a recipe, just cut the vegetables in small cubes, caramelize, season with salt and pepper, add water or broth to cover and simmer for 40 minutes. Blend and add canned milk. This was filling and delicious.

Creamy Beet Soup

(4 Servings)

Sauté vegetables in olive oil until lightly browned. Season with salt and pepper.

1 bunch beets, scrubbed and cubed

1 potato, peeled and cubed

2 Tablespoon onion, diced 

1 clove garlic, minced

1 small carrot, peeled and cubed

1 Tablespoon olive oil

Add water to cover and simmer for 40 minutes. Blend and return to pot. Add milk and serve .

1/2 cup evaporated skim milk

Muffin Tin Frittata and Turkey Sausage

 

Bake and freeze individual portions of breakfast type foods to save time and prevent waste. The sausage, made with 93% lean ground turkey and spices, is non greasy and flavorful. The frittata recipe can be baked in any size pan. Here are the recipes:

Turkey Sausage 

(5)

Mix all ingredients together.

6 ounce ground turkey

1 tablespoon flax meal

1 teaspoon brown sugar

1/2 teaspoon dried parsley

1/4 teaspoon dried rosemary

1/2 teaspoon dried sage

1/2 teaspoon dried thyme

1/4 teaspoon onion powder 

1/8 teaspoon salt 

1/8 teaspoon pepper

Portion 2 ounce scoops into greased or lined muffin tins. Bake at 350F for 20 minutes.

Spinach Ricotta Frittata 

(Serves 9)

Sauté onion and garlic in oil until tender. Add spinach. Stir until wilted. Remove from heat. Cool and squeeze moisture from spinach.

1 teaspoon olive oil

2 tablespoon onion 

3 garlic cloves, minced

1-2 cups spinach

Beat eggs. Add cheeses and seasoning. Add sautéed vegetables.

8 eggs

1 1/2 cups Ricotta cheese, part-skim

1/4 cup Parmigiana cheese, grated 

1/2 teaspoon Mrs Dash

 

Pour into muffin tin greased with olive oil spray. (About 6 tablespoon each) Sprinkle with grated nutmeg. 

Bake at 350F for 30 minutes until set.

This can be baked in a 9 inch pie dish for 40 minutes. Test doneness with a pick inserted in center. 

Easy Meals with Built-in Portion Control

 

My course proposal pitch for Life Long Learners begins with this:“Bring your own regular muffin tin to prepare meal components to take home and bake for dinner.” My challenges include items that could cook at the same temperature and time as well as items that did not spill easily on the way home. These recipes passed the tests:

Fruit Crumble

(Makes 4)

Fruit

Mix cornstarch into juice. Add it and sugar to fruit and stir.

2 cups cut fruit (I used blueberries and strawberries)

1 Tablespoon juice (I used apple juice)

1 Tablespoon cornstarch (non GMO)

2 Tablespoon sugar

Heat on stovetop until sauce begins to thicken.

Crumble Topping

Mix crumb topping, cutting in grated butter until crumbly.

3 Tablespoon rolled oats

2 Tablespoon flour (I used whole wheat)

2 Tablespoon brown sugar

2 Tablespoon butter, grated

Prepare muffin tin with liners. Portion 1/4 cup fruit into each liner, followed by 2 Tablespoon crumble. Bake at 350F for 20 minutes.

Farmers Market Veggie Cup

(Makes 9)

Mix all ingredients together.

1 cup corn (about 2 ears), cut off the cob.

1 cup squash, sliced thin and quartered 

1 cup cherry tomatoes, halved 

1Tablespoon olive oil

1/4 teaspoon onion powder

1/8 teaspoon salt

Bake at 350 F for 20 minutes.

Prepare muffin tin with liners. Portion 1/4 cup into each liner. Bake at 350F with 20 minutes.

Salmon Rice Bake

(Makes 6)

Cook dry rice in 3/4 cup water. (I pressure cooked mine for 15 minutes, cooled for 15 minutes and drained)

3 Tablespoon brown rice

1 Tablespoon red wild rice

Drain and cool rice.

1 Tablespoon chia seeds

1/2 teaspoon grated fresh ginger 

2 1/2 teaspoon tamari sauce, 50% less sodium 

1/8 teaspoon onion powder

1/3 teaspoon rice vinegar

1 teaspoon sesame oil

1/3 cup shredded carrots

Mix cooked rice with seeds, ginger, sauce, vinegar, oil, spices and carrots. Portion 1/4 cup into each liner. 

 

Add drained salmon.

1-5 ounce pack wild salmon, skinless, boneless, drained

Portion 1/4 cup into each liner. Bake at 350F for 20 minutes.

 

Muffin Tins are perfect tools for preparing individual meals and portions. This recipe has grits, marinara, vegetables and cheese. 

Muffin Tin Polenta Pizza

7 Servings

Grits

1/2 cup grits

1 cup broth, water or milk

1/8 teaspoon salt

Combine grits, salt and liquid in a saucepan. Bring to a boil. Reduce heat and simmer for 20 minutes. Add water to prevent sticking, stirring occasionally to prevent sticking

 

Oven Directions to cook grits: Combine ingredients in baking dish. Cook at 335 F for 40 minutes.

1/2 cup marinara sauce

1/2 cup diced vegetables (I used peppers, green garlic and onions)

1/2 cup shredded cheese 

Prepare regular size muffin tin cups with paper liners. Place in each cup:

2 Tablespoon cooked grits

1 Tablespoon marinara

1 Tablespoon vegetables 

1 Tablespoon cheese

Bake at 350F. For 20 minutes.

Crafting Meals with Precooked Grains

 

Dry grains expand when cooked-some as much as 4 fold. Plan to take what’s needed for the meal, then freeze or refrigerate the rest for a multitude of recipes. Here’s what I did with the excess sorghum grain from my whole grains event in March. Yes, even experienced menu planners can make too much!

Salads

This one has spring vegetables, olives, feta cheese and pistachios.

Dressing (1 serving)

1 Tablespoon olive oil

3/4 teaspoon red wine vinegar

1/3 teaspoon ground mustard 

1/3 teaspoon brown sugar

Dash salt

A small salad perfect for a tea or brunch fitted into a Parmesan cheese cup.

Grain Bowl

This one has sesame oil glazed salmon, vegetables and pimentos.

Asian Sauce (2 servings)

1 teaspoon sesame oil

1/4 cup orange juice

Juice from 1/2 lime

1 teaspoon soy sauce

1 teaspoon honey

Porridge

This one has amaranth but any cooked grain will do.

Per 1 cup serving, add 1/2 cup milk and 1/2 teaspoon pumpkin pie spice. I added 2 chopped dates and heated in microwave. Served with chopped walnuts.

Sorghum has high antioxidant levels and a mix of phytonutrients. It is an excellent source of manganese and a good source of fiber, phosphorus, Vitamin B3 and magnesium. Sorghum is a C4 plant, efficient in hot climates.

There is more than one way to cook whole grains. My favorite way is in the slow cooker. I added 4 parts of water to 1 part sorghum and cooked on high for 3- 4 hours.

7 Grains for Life Long Learners

 

My goal for the annual Whole Grains Sampling Day is to entice participants to find one new whole grain to include in meals ar home. Todays layered salad had 3, the accompaniments added 4.

The layered salad in a jar is what was on the menu for Life Long Learners. After demonstrating the assembly of one salad with a description of ingredients, I led the 23 attendees through the buffet to make their salads. I’d placed the dressing in the bottom of each jar prior to class. (1 Tablespoon each lemon juice and olive oil and a dash of salt).

Classmates went through the buffet and assembled the salad in a jar.

 

The layers from bottom up were:

Chopped radishes

Rye berry and cabbage salad with caraway seeds and a orange vinaigrette.

Chopped hard cooked eggs

Sorghum salad with roasted beets tossed in chopped pistachios and an apple vinaigrette.

Feta cheese

Kamut, carrot and raisin salad with orange juice, cinnamon and honey.

Spring mix and fresh spinach blend.

Portioned into a 2 cup jar, the scoop for each layer is 3 tablespoons except feta cheese (2 tablespoon) and the final layer of greens to fill the jar.

 

Accompaniments included:

Oat Flour Pumpkin Muffins

Sourdough Crackers (made with rye starter, spelt and whole wheat flours)

Bread of the Prophet (made with Kamut wheat, millet and whole wheat flours)

When seated, classmates inverted the salad onto plates and while eating I reviewed featured grains using the posters and displays around the room.

Rye has a low glycemic index promoting a feeling of fullness. It can grow locally but our local grain farmer quit growing it when her flour didn’t sell. Most of the commercial rye bread is not whole grain. Look for whole rye. Baked rye products are good with chocolate. Both grain berries and baked products are often made with caraway seeds and orange.

Sorghum has high antioxidant activity and a mix of phytonutrients. It is a C4 grain, with a high rate of photo respiration, nitrogen and water efficient. It is economical.

Kamut wheat is trademarked as a guarantee it is never hybridized with modern wheat. The seed remains largely unchanged.

Oats have a prebiotic beta glucan fiber that lowers cholesterol. It is a gluten free flour that works best in fruit breads, muffins and smaller pans.

Like Kamut, spelt grains have been largely unchanged for hundreds of years, though some have been hybridized with modern wheat.

Wheat grows locally . The Vegetable Garden and Davis Brother Produce Farm sells the whole wheat flour at our farmers markets.

Millet has high antioxidant levels and is a C4 grain. 

I have costed the grains for some 8 years (an unscientific average cost of prices on Amazon). I was pleased the average cost per serving of the grains only went up a penny from last year to $.42. I was disappointed that the price from 2 years ago has increased 25%. Three grains have compete proteins - Amaranth, buckwheat and quinoa. 

Drawing prices included local grains buckwheat, popcorn and whole wheat. Other prizes were Kamut and spelt grains.

I ended by recommending the book list on Whole Grains Council, pointing out that our WV Public Library System carries many of them.

 

Here’s a whole grain recipe made with oat flour. These muffins have excellent texture and flavor!

Oat Flour Pumpkin Mini-Muffins

70 Mini Muffins

Dry ingredients 

Mix flour, baking soda, baking powder, salt and pumpkin pie spice.

3 1/4 cups oat flour

1 teaspoon baking soda 

1 3/4 teaspoon baking powder 

1/2 teaspoon salt

4 teaspoon pumpkin pie spice 

Flaxseed slurry

Stir small amount oil and syrup into flax meal.

1/4 cup flax meal

1 tablespoon olive oil

1 tablespoon maple oil

In bowl of electric mixer, beat eggs and maple syrup.

1 cup eggs

3/4 cup maple syrup

Add 1/3 of dry ingredients.

Add pumpkin.

1 3/4 cup canned pumpkin 

Add 1/3 of dry ingredients.

Stir in olive oil and vanilla.

1/2 cup olive oil

1 3/4 teaspoon vanilla 

Add flaxseed slurry.

Add rest of dry ingredients, stirring only until mixed.

Portion 1 tablespoon scoops of batter into mini muffin tins greased with olive oil spray.

Bake at 375 F. for 12 minutes. Cool in pan on cooling rack for 5 minutes. Remove muffins from pan to finish cooling.

Beyond the Table: Planning the Menu

Achieving a healthy, affordable diet begins and ends with the meal plan. It's usually planned before a week begins then renewed before the week ends.

My plan starts two days ahead, when I inventory the freezer.

I start planning a meal around the protein food, varying the selection with this outline: 

• Beef
• Poultry
• Seafood
• Other
• Eggs
• Vegetarian  

This is 6 meals, allowing an open day for leftovers. Some of the items on the freezer inventory can fill a slot. Those without a match go on the grocery list.

What haven’t we had for a while? Plan for it! 

What are we tired of? Keep it frozen!

Next decide on a recipe. For ground beef, the choices may include meatloaf, stuffed peppers, tacos, chili or lasagna. Pick from family favorites or try something new. Look for inspiration in seasonal magazines, cookbooks and online. 

There are 3 items I plan into my weekly menu: 

• Beans
• Grain
• Flour

I’ve a cupboard of grains and a counter top flour mill, so here is where I plug in a grain I didn't use recently. Sourdough feeding day falls weekly where I plan a recipe to incorporate the discard. Because I make and freeze homemade pasta, I work that into my menu 2-3 times a month. 

Before I match the day with the recipe, I list appointments and activities for each date. On days we’re gone much of the day, I might choose a slow cooker meal, a dinner with eggs or a thawed previously frozen leftover.

Space the entrees so that seafood on Sunday isn’t adjacent to seafood on Monday.

Plan sides to utilize seasonal produce and a large variety of plant foods. (grains, vegetables, fruit)

Gather recipes.

Write the grocery list.

Once or twice a week, cook an entree in quantity and freeze half for later.

Here’s a snapshot of a week of planned menus. Written and planned in a lined notebook where I write many notes and plans for other things in my life. The book is not a keepsake nor a journal- but an organizational tool kept by my side.

March is ©️ National Nutrition Month .

Grain Berries, More Plants and Protein

 

The main dish salad is a complete and satisfying meal designed to introduce Life Long Learners to new whole grains. This one has Kamut wheat, rye and sorghum, each cooked in water in a slow cooker till the texture is the desired chewiness. (Taste it!) Each grain cooked in about 4 hours.

Here are recipes for the grain salads:

Kamut Carrot and Raisin Salad

(2 cups)

Place Kamut berries, cinnamon stick and water in a slow cooker. Cook on low for 3-4 hours, checking periodically to taste for texture. Add more water to cover if necessary.

2 cup Kamut wheat

2 cups water

1 cinnamon stick

Drain. Discard cinnamon stick.

Mix honey in orange juice. 

2 Tablespoon orange juice

2 teaspoon honey

Mix carrots and raisins with Kamut.

2 Tablespoon shredded carrots 

1/4 cup golden raisins

Cover with orange and honey. 

Kamut wheat has been largely unchanged for hundreds of years. The trademark organic “camel tooth “ wheat protects it from being hybridized or modified. Kamut has high levels of protein and more Vitamin E than common wheat.

Rye Berry and Cabbage Salad 

(3 cups)

Place berries, seeds and water in the slow cooker. Cook on low for 3-4 hours, checking periodically for doneness. Add more water to cover.

3/4 cup rye berries 

1 Tablespoon caraway seeds

3 cups water 

Drain.  Mix berries, salt, orange zest and cabbage.

1/8 teaspoon salt 

Zest of 2 oranges 

1 1/2 cups chopped cabbage

Stir together vinegar and juice. Cover berry salad with vinaigrette.

3 tablespoon cider vinegar 

3 tablespoon orange juice

Rye is an excellent source of fiber with a low glycemic index, promoting a feeling of fullness.

Beet and Sorghum Salad

(1 1/2 cup)

Place grain and water in slow cooker. Cook on low for 3-4 hours, checking periodically for doneness. Add more water to cover if necessary.

1/2 cup sorghum

2 cups water

Drain.

Add salt, pepper, juice and vinegar.

1/8 teaspoon salt

1/8 teaspoon pepper

1 3/4 teaspoon apple juice 

1 3/4 teaspoon red wine vinegar 

Peel beet. Cut in 3/4 inch chunks. Mix with olive oil, salt and pepper. Roast at 400 F.for 30 minutes, stirring midway.

1 large beet

1 tablespoon olive oil

1/8 teaspoon salt

1/8 teaspoon pepper

Chop pistachios. Mix with roasted beets.

1/4 cup pistachios 

Add to cooked berries.

Sorghum has high levels of antioxidants and a mix of phytonutrients. It is a C4 grain, with reduced environmental impacts, more water efficient and heat resistant.

 

The layered salad in a jar from the bottom up has:

Olive oil, lemon juice and garlic 

Chopped radishes

Rye Berry Salad

Chopped hard cooked eggs

Sorghum Beet Salad

Feta

Kamut Carrot and Raisin Salad

Spring mix

To eat, attach lid, invert, shake onto a plate

The meal includes 14 plant foods, complete protein and olive oil, a healthy fat. 

Assembling a Tortilla Casserole with Life Long Learners

I had 16 students who brought their own baking dish to assemble a meal for three to four. My nutrient dense take home meal featured corn tortillas, lean protein, vegetables and dairy.

I prepared the vegetables, beans and chicken prior to the class. In class, the students greased their baking dish, then layered tortilla pieces with the vegetable/protein mix and cheese to take home and bake for dinner.

The nutritional emphasis of my class was foremost protein, followed by fiber and diversifying plant foods.

My preparations for 16 student meal prep:

Purchased 4 pound each of raw chicken breast and thighs (boneless, skinless). Shredded cooked chicken to equal 4 pound total.

Cooked 3 pound dry weight black beans.

Diced 5 cups green pepper and 2 cups onion and sauteed in 1/2 cup olive oil.

For seasonings I mixed 1/4 cup cumin, 2 1/2 Tablespoon chili powder, 1 teaspoon oregano and 2 teaspoon salt.

I purchased 9 cans petite diced tomatoes without added salt and 6 cans crushed tomatoes without added salt. Added 3-12 ounce bags of frozen corn.

3 pounds of aged cheddar was purchased and shredded.  I planned to use 96 corn tortillas.

I brought disposable gloves (40), 2 cans of olive oil spray, aluminum foil, 2 long handled 1/2 cup scoops, 2 -1/3 cup measuring cups, 4 cutting boards and 4 serrated knifes and 2 tablecloths with runners.

 

The door prize today was a food thermometer, emphasizing the need to bake the dish to an internal temperature of 165 F. The ticket for the drawing required each to student to count the total plant foods (grain, vegetable, fruit and nuts) eaten yesterday. Total numbers averaged 5-6, including lots of folks who ate nuts. Whole grains included quinoa, oatmeal and rice, though only 1 person specified brown rice.
 

 

Here is the recipe for 8:

Chicken Tortilla Casserole

(Serves 8)

Cook meat and beans.  
6 ounce cooked chicken
1 ¼ cups cooked dried beans

Sauté peppers and onions in olive oil.  
1 tablespoon olive oil
2/3 cup sweet peppers, diced
¼ cup onion, diced

Add spices.  Cook 1-2 minutes.
2 teaspoon cumin
1 1/3 teaspoon chili powder
Dash oregano
¼ teaspoon salt

Add tomatoes, corn and cooked chicken and beans to pot.
1 ½ cup canned diced tomatoes, no added salt
1 cup crushed tomatoes, no added salt
1 cup corn
6 ounces cooked shredded chicken
1 ¼  cup cooked and drained beans

Heat over medium heat and simmer 10-15 minutes to allow spices to develop. 

Grease pans with olive oil spray.

Cut each tortilla into quarters. Arrange tortillas in bottom of baking dish. Add protein-tomato mix. Top with cheese. Repeat. Cover with foil. Bake at 325 F. 30-40 minutes. (Till internal temperature reaches 165 F). Remove foil the last 15 minutes.

12 Corn Tortillas

1 ½ cup Shredded Cheese