Friday, September 10, 2021

WV Buckwheat -a Flavorful Fall Festival

The first signs of fall make this West Virginian think of the Buckwheat Festival. Memories of horse shows, carnival rides and craft exhibits come to mind. Then there's the aroma of sausage cooking and the hot buckwheat cakes on the griddle. Once seated, we lathered the cakes with maple syrup and passed large bowls of applesauce around the table.

The timing of the fall festival coincides with the harvest. The blooming buckwheat fields shown above at the start of August are now plowed, dried and milled. The hardy buckwheat crop was first introduced here during the Depression, then later accepted as a staple when late frosts killed other grains. Buckwheat withstands cold temperatures and has a short growing season. The farm shown above has buckwheat fields "anyplace they could be planted" around and among other grains and produce.

The buckwheat kernel is a triangular shape. It is not a wheat, but a pseudo cereal related to rhubarb. It is a gluten free grain. 


I was suspicious of the traditional buckwheat cake recipe displayed on a historical site yet decided to give it a try. I liked that it called for only buckwheat flour. While I cut the salt in half, the end product was still too salty for my tastes. After fermenting overnight, I did not add more water to the batter prior to baking. Besides mastering my technique- I was also testing a new griddle. Thus I have no idea how many servings the recipe would make. We both enjoyed our meal and will try the recipe again. Here's how I'll make it the next time:

Buckwheat Cakes

(2-3 Servings)

Mix yeast and water together in a large bowl. Allow to sit a few minutes, then add salt and flour. Cover and allow to sit overnight.
7 grams dry yeast
1/8 teaspoon salt
1 quart water
360 grams buckwheat flour
 
Just prior to baking, add soda, powder, salt and sugar to the batter.
1/2 teaspoon baking soda
1/2 teaspoon baking powder
1/8 teaspoon salt
2 teaspoon sugar
 
Heat griddle to 375 F.  Grease inside of 4 inch English Muffin rings. Set the rings on the griddle, then portion 3 tablespoons batter into each ring. Cover and cook for 3 minutes.
Remove rings, turn buckwheat cakes and cook covered for 3 more minutes on the other side. 
 
Serve with local maple syrup, sausage and homemade chunky applesauce.
 

 

   

 

Saturday, August 21, 2021

Pepperoni Rolls-the Official Food of West Virginia

 

It's been almost 100 years since Fairmont baker Joseph "Guiseppe" Argiro created the pepperoni roll. This year our West Virginia legislature declared the humble pepperoni roll the official food of West Virginia. 

Guiseppe created the portable immigrant lunch in 1927 when he ran a pop bottling business and the Peoples Bakery. He'd immigrated from Italy to work in a Clarksburg area coal mine. The miners needed shelf stable and portable foods to carry in their lunch buckets.  At the bakery, Guiseppe made the rolls, tested in beer halls, then supermarkets.  These days pepperoni rolls are found in restaurants, gas stations, festivals, weddings and stores throughout the state.

Here's mine made with one of my no fail yeast doughs. The dough can be mixed and refrigerated until time to shape. I ground the pepperoni before placing inside the dough and baking.

Egg Dough

(Makes 12 rolls)

Combine whole wheat flour, dry yeast (active dry or bread machine) and sugar in bowl of electric mixer with dough hook in place.
1 cup whole wheat flour
1 tablespoon yeast
2 teaspoon sugar
Slowly add warm milk to the bowl and beat for 2 minutes on medium speed.
1 cup skim milk, heated to 125F.

Add flours, oil, egg and salt to bowl.  Beat on medium speed for 2 minutes, scraping bowl down.
½ cup whole wheat flour
½ cup olive oil
1 egg (warmed to room temperature)
2 teaspoon salt

Gradually add additional flour to the mix, beating on low speed after each addition until the dough forms a ball and leaves the side of the mixer.  Scrape down sides of bowl with a rubber spatula throughout the process to combine the flour.
1 cup all-purpose flour

Mist a large bowl (twice the size of the dough bowl) with an olive oil spray.  Turn the dough ball so that all sides are greased.  Cover.  At this point, I refrigerated the dough until ½ hour before shaping.
 

(For Pepperoni Rolls) 

Punch egg dough down.  Divide into 12 pieces (I used a 1/4 cup scoop).  Form each piece into a ball.
On floured surface, pat dough into flat round. 
Center 1 tablespoon pepperoni filling on the dough round.
Pull up the sides around the filling.
Pinch the two sides closed.
Flip and gently roll into an oval.
Place on parchment lined baking sheet.  Brush with egg, mixed with milk.
1 egg
1 teaspoon evaporated skim milk
Bake at 350F for 12 minutes.

 

Tuesday, August 10, 2021

Plumstastic

The Black Amber Plums may just be my favorite fruit, and they're only in season for a few weeks. When we make the 160 mile trip to Thurmont, Maryland in August to buy the fresh picked fruit, I buy the biggest size basket. That means I can enjoy as much whole fruit as I desire, with plenty more for desserts and smoothies. First, let me share my go to recipe for fruit sauce:

Fruit Sauce

(1 1/2 cups) 

Combine fruit, sugar and juice in saucepan and cook over medium low heat for 5-10 minutes.
2 cups diced fruit or berries
2 tablespoon sugar
1 1/2 teaspoon lemon juice
 
Off heat, combine cornstarch and cold water.
2 tablespoon non-GMO cornstarch
1 tablespoon water
Slowly add to saucepan and cook only until thickened. 
 
I've used this sauce many times as a pie filling when I make my sourdough starter crust. 

Fruit Smoothie

(1 serving)

Combine all ingredients in blender and pulse until mixed.
1/4 cup non-fat plain yogurt
1 plum, diced
1/4 cup fruit sauce
1/2 banana

I try to limit the total added sugar I eat daily, and keep it at the American Heart Association's limit of 24 grams (for women-it's more for men and less for children). Thus I aim to keep my desserts and snack foods to 2 teaspoons of added sugar per serving (that's about 8 grams of added sugar). That's a little tart for some. Added sugar includes granulated, brown, confectioners, honey, maple syrup and any syrups (like molasses, agave, rice syrup).

Plum Ricotta Cake

(Serves 12)

Mix flour and sugar.
1/2 cup semolina flour
1/4 cup sugar
 
Heat milk, zest, spices and butter to 180 F. 
2 cup 1 1/2 tablespoon skim milk
4 teaspoon lemon zest
1 tablespoon orange zest
3/4 teaspoon cardamom
1/8 teaspoon salt
2 3/4 teaspoon butter
Off heat, slowly stir in semolina sugar mixture. Return to heat for 3-5 minutes.
 
Beat eggs. Add cheese, juice, vanilla and beat.
1 cup 1 tablespoon ricotta cheese, part skim
3 eggs
4 teaspoon orange juice
1 1/2 teaspoon vanilla
Add 1/3 semolina milk mixture and mix until incorporated. Add remaining semolina milk mix in 2 additions and mix until smooth, 3-5 minutes.
 
Pour batter into greased 9 inch springform pan. Place pan on a baking sheet. Bake at 375 F for 50-60 minutes. Leave the pan on the sheet and cool 10 minutes. Run a knife around the edge of springform pan. Unlock pan and cool 1 1/2 hours. Refrigerate overnight.
 
Remove from pan. Serve with fruit sauce. 
 

 
 

Friday, July 30, 2021

My Pioneer Woman Adventure

 


Rhee Drummond is a trailblazer and creator of recipes, a television show, cookbooks and wares. I'm now the proud owner of the very pan the Pioneer Woman used on the set. Here's how that happened:

On a trip home to West Virginia from Colorado, we made a side trip to Pawhuska, Oklahoma to visit her Mercantile and Bakery. 

I'd read that the Drummond Ranch Lodge, where the Food Network segments are filmed, was open for tours certain weeks of the year. "Ask for tickets and directions at the Mercantile". We then followed the printed directions first 12 miles along the highway, then 7 miles more on gravel roads. The directions are sweet like the woman herself. "The sign was knocked over by a cow not long ago, so we're not sure it's there, but it's literally the first right you can take off the county road".

The Drummond Ranch is huge and we enjoyed the view. The 120,000 acre ranch is home to wild horses and grass-fed cows with calves.


When we arrived at the Lodge, the hostesses answered our questions along the self guided toured.

At the entree-way is the kitchen where the demos are filmed. In the back is a prep kitchen and a large room with props. The hostess told us "Ms. Rhee" has just cleaned out her props and set a table of ones she was giving away. "One item per family". That's how I got this pan.

 

The cookbook I bought at the Mercantile is "A Year of Holidays'. There are many selections of recipes for 12 holidays in the year. While the recipes are seasonal, many can be made at other times of the year.


I chose recipes from summer celebrations. Since the quantities are large, I decided to use it as an opportunity to do some canning for later. 


Here's my version of the Baked Bean recipe:

Baked Beans 

12 Servings (1/2 cup each)

Soak beans overnight in double the amount of water. Drain. Cook for 20 minutes in a countertop pressure cooker in double the amount of water. Release pressure and drain.
1 pound dry beans
 
Saute peppers and onions in saucepan over medium low heat for 10 minutes.
4 multicolored sweet peppers, seeded and diced
1 sweet onion, diced
 
Mix ketchup, vinegar and spices together. Combine with peppers and onions.
2/3 cup ketchup (without high fructose corn syrup)
1/4 cup cider vinegar
2 teaspoon smoked paprika
1 teaspoon chili powder
1/4 cup brown sugar  
Stir into cooked beans.
 
Fill sanitized canning jars. Process at 10 pounds pressure for 10 minutes. After pressure reduces to 0, remove lid. Cool 5 minutes. Remove jars and cool.
 
The Mercantile in downtown is a destination in itself.
 
 
 
The entire second floor is a bakery where we shared a pastry and coffee. I was thrilled to view the kitchen through the glass windows. There the busy bakers, wearing jeans and gingham shirts, performed their magic with dough. 
 

 
 
Rhee Drummond's businesses are customer centered. The Mercantile was predominately merchandise from other companies. She employees folks from the community. What I loved the most was that she shares her success with others and certainly makes you feel at home.



Tuesday, July 6, 2021

Constitutional Cooking Cuisine

 

I didn't have to harvest the corn. I wasn't milking the cow and churning butter. Nor was I fermenting apples. The tasks I'm good at-planning the menu, cooking and serving it were a success.  Seems the 1790s menu was very compatible to those served today.

Beef was a staple in both lower and middle class households. In the early 1700s, Irish and Scottish immigrants imported cattle. During the French and Indian War, farmers increased their number of cattle. When wool was required to make soldiers uniforms for the Revolutionary War, mutton slaughter was prohibited. 

Though the soldiers food intake was inadequate, farm families could enjoy beef, milk and butter on the dinner table. Crops included corn, root vegetables and legumes. Fresh bread was served at every meal.  There was plenty of alcohol. Compared to modern times, Americans consumed three times the amount. Imports were prohibited and hops for beer were scarce, yet hard cider, wine and whisky were plentiful.

The meal pattern was unique with most of the calories consumed at the mid-afternoon dinner. Breakfast was served early-usually at 7, with porridge and pancakes the norm. The large dinner was the middle meal. Supper was small-often one consisting of apples, raisins and port wine. 

Not unlike the many farm tasks, preparing and serving the food kept the staff working many long hours.

That's my Washington style meal above, with slow roasted beef, potatoes, carrots and Lima beans. While I had no hard cider and I forgot to add the jar of pickles, I'm particularly fond of my sourdough cornbread which contains both corn flour and whole corn. 


This skillet cornbread has sweet peppers, more corn, fresh ground whole wheat berries and whole corn flour, making a perfect flavor combination.  This recipe is made in a 7-inch iron skillet.

Sourdough Whole Grain Cornbread

(Serves 8)

Saute peppers in buttery spread in 7-inch iron skillet. Set aside.
2 mini sweet peppers, diced
1 tablespoon melted buttery spread

In a separate bowl, mix ground corn, flour, baking powder, salt and soda.
1/2 cup + 2 tablespoon ground corn
6 tablespoon whole wheat flour
1 teaspoon baking powder
1/4 teaspoon salt
1/4 teaspoon baking soda

In a larger bowl, combine buttermilk, egg, honey, buttery spread and sourdough starter discard.
1/2 cup buttermilk
1 egg, beaten
1 1/2 teaspoon honey
2 tablespoon buttery spread, melted
1/2 cup sourdough starter discard

Add corn and sauteed peppers to liquid ingredients, then stir in dry ingredients. Stir only until mixed.
1/2 cup corn off the cob, chopped in food processor
Sauteed peppers

Grease skillet with buttery spread. Pour batter into skillet. 
1 tablespoon melted buttery spread

Bake at 425 F for 25 minutes.  Cool in pan on wire rack.

 

Sunday, June 20, 2021

Easy Summer Meal Planning

 

Meal planning for our seasonal cabin getaways can't get any easier.

Planning for three days, we buy three meats, one poultry, one beef and one seafood. This years' picks were a rotisserie chicken (the deli clerk called me when she took it out of the oven), an 8 ounce beef fillet, and a fresh cut of salmon. I froze these and pull just prior to packing into the cooler for a 3-6 hour trip. (It may take only 3 hours to reach the destination, yet sometimes we have to wait till the cabin is cleaned to check in). I add 6 eggs and a piece of Swiss cheese to the cooler under the ice blocks.

We take every vegetable we have (thanks to our local farmers market friends-we have an assortment) and we stop along the way to add a few more.

At our last stop about an hour from the park we get bread. This year we found a delicious multigrain boule and a 6 pack of fresh biscuits. I add a few vegetables I did not already have, a pack of frozen corn and a 1/2 gallon of milk.

Once the fire is lit, I cut and dice the vegetables. I'll pre-cook the longer cooking vegetables like potatoes, peas and carrots inside either on the propane stove or in the microwave. We fill 3/4ths of the paella cooking pan with vegetables and place the beef, salmon or chicken in the center of the pan. Grease the pan with a little olive oil, then add vegetables and meat at the same time. Occasional turning or stirring is all that's needed to cook the meal for a total of only 15 minutes.

Cooking over an open fire gives the food a unique smoky taste.


 

On the last day of our stay, we purchase take out desserts from the restaurant. Debbie Schoolcraft may just make the best graham cracker pie and blackberry cobbler in the state.




Friday, June 11, 2021

Blended Burger Meatballs


Combining mushrooms with beef creates juicy, flavorful recipes that are more sustainable with added nutrients. Now is the time of year when the local farmers offer mushrooms, onions and garlic in addition to the grass fed beef and cage free eggs. Some markets even have local cheese artisans.

Utilize every bit of the mushroom caps and stems by chopping washed mushrooms in the food processor. Saute these with vegetables in olive oil, then drain thoroughly before combining with raw beef and other vegetables.

The local farmer who grows the mushrooms tells me his are higher in vitamin D because they absorb the ultraviolet light from the sun. Mushrooms are also are good sources of potassium. The ricotta cheese in this recipe is a good source of calcium. The wheat germ adds Vitamin E and folate.

This recipe is adapted from Food Network magazine. For another flavorful twist, substitute Italian Sausage for one half the ground beef.

Mushroom Meatballs

(21 Meatballs-Serves 7)

Wash and grind mushrooms in food processor. 
Saute in olive oil until soft and water reduced. 
8 ounces mushrooms, caps and stems
1 tablespoon olive oil
 
Add onion and garlic. Saute 2-3 minutes more.
2 tablespoon spring onion, chopped
2 teaspoon spring garlic, chopped
Drain on a clean cloth. Squeeze excess moisture out of vegetables.
 
In mixing bowl, combine cooked vegetables with meat, egg, cheese, wheat germ and seasonings.
1 pound ground beef
1 egg
1/2 cup ricotta cheese, part skim
1/4 cup wheat germ
1/4 cup parmigiana cheese, grated
2 tablespoon fresh parsley, snipped
1 teaspoon oregano
Portion meatballs with a 2 tablespoon scoop onto parchment paper lined baking sheet.
Bake at 400 F for 12 minutes. Add to sauce and serve when interior of meatballs is 160F.
 
1 serving of these meatballs has 2 ounces of meat, 1 ounce of mushrooms and 1/2 ounce of cheese. 
   


Wednesday, June 2, 2021

Put an Egg on it

Eggs are economical, an excellent source of nutrients and easy to prepare. There's no need to wait for National Egg Day (June 3rd) to enjoy them.

At 25 cents an egg, I get essential nutrients for brain and memory development and complete protein to support bones and muscles. The American Heart Association now says eggs can be part of a healthy diet, up to 2 a day for older adults.

Tonight I'll meet our area farmer to buy cage free eggs from free range chickens. The yolks are a deep yellow. I store them in the carton in the refrigerator as the shells can absorb odors from other foods.

Eggs are fine alone, with a little pepper.  Many eat eggs with sausage or bacon. Eggs also pair well with asparagus, mushrooms, potatoes and onions.

I say "put an egg on it" to many foods. My picture above is an egg with bean salsa over a corn waffle. Here are meals with eggs

  • Over noodles

  • On a grain bowl


  • With baked beans and Canadian Bacon


  • Over a salad

  • In potatoes


  • Baked with Ratatouille

  • Baked in a Bread Roll 


    I'll conclude with a couple tips for recipe development, the first I used for many years as  Retail Manager for a large cafeteria. 
    10 eggs per pint per pound
    1 whole egg = 2 egg whites
     

     

 
 

Friday, May 28, 2021

Brain Boosting Bites

 

It's a list of foods I won't forget as I'm making a habit of including these in my menu. Salmon, dark green leafy vegetables, berries and walnuts make the list. Trout, cabbage, broccoli fit the bill.

A combination of foods in the Mediterranean and DASH diets may improve mind function as well as protect the heart. These include:

  • Seafood (twice per week)
  • Olive Oil
  • Lots of vegetables
  • Whole grains (three daily)
  • Beans and lentils
  • Nuts
  • Poultry

Foods to limit include:

  • Processed pastries and sweets
  • Red meat
  • Butter and margarine
  • Fried foods

Above is my meal with many of the foods that met the cut. There's salmon, spinach, whole grain bread and strawberries. The salmon and par-cooked potatoes are seasoned with the spice turmeric. Benefits of the spice are encouraging in that a compound in turmeric may help fight brain degeneration.

To bake the salmon, I first greased a pan with olive oil. I seasoned the salmon fillet with salt and black pepper, then with turmeric. Placing the fillet skin side up in the baking dish, I baked in a 400 F. degree oven for 15-20 minutes, until the internal temperature reaches 145 F. The potato quarters are par cooked, seasoned with turmeric and baked in a separate pan greased with olive oil. 

June is Alzheimer's & Brain Awareness Month. Learn why good nutrition plays a role in brain health at Eatright.org.  

Sunday, May 16, 2021

Naked & Unimpaired Grains (Loose the Packaging)

 

I'm not here to teach how to read labels on packaged cereals, breads and snack foods. I am not a connoisseur. While I've nothing against a packaged tortilla, a sandwich on grainy bread or a crispy cracker-I'm not one to eat them every day. I have concerns and questions:

After 50 years of eating processed and convenience foods, are we healthier than we might have been without?

Have we shaped a habit in our school kids to choose a packaged grain product (i.e., crustless peanut butter sandwich, pop tart, cereal bar or pancake) versus making it from scratch?

Does enriching breads and cereals with some nutrients (but not all) in proportions unlike the original grain create an imbalance? 

Are synthetic vitamins and nutrients creating allergies?

Has the lack of diversity in grains increased food intolerance and sensitivities? 

Just as I choose a variety of fresh fruits and vegetables daily, I choose a variety of whole grains daily. My grain choices this week included rye, spelt, purple barley, brown and red rice, fonio (a millet), farro, oats, corn, red and white wheat. I so enjoy the variety of whole grains and testing these whole in main dishes and sides and ground berries (flours) in breads and baked goods.

I challenge you to try a new whole grain in a recipe.

That's purple barley snack cake pictured above. Here's the same barley in a delicious main dish:

Purple Barley Bouillabaisse

(5 Servings)

Heat olive oil in pan on stove-top.  Add onion, garlic, peppers, saffron and sausage.  Break up sausage and stir periodically until sausage is brown.  Drain and press out visible fat.
2 teaspoon olive oil
1/4 cup onion, diced
1 garlic clove, minced
Pinch saffron
1/3 cup colorful sweet peppers, seeded and diced
6 ounce sausage

Return sausage mix to pan with hot chicken stock.  Stir in sherry and bring to a boil.  Reduce heat and add barley, tomatoes and paste.  Simmer covered for about 45 minutes, until barley is tender.
1 cup low sodium chicken stock
1/2 cups sherry
5 ounce purple or black barley
10 ounce petite diced tomatoes in juice, no added salt
1 tablespoon tomato paste

Just before serving, add peas and shrimp.  Cook for about 3 minutes,  until shrimp is pink and heated throughout. 

4 ounce raw peeled shrimp
3/4 cup peas, frozen

  

 

Saturday, May 1, 2021

In Pursuit of Minimally Processed Foods

 

I thought I understood what it meant to "Eat Real Foods". I'm a cheerleader for made from scratch foods, full of seasonal produce, whole grains, low fat dairy and lean protein. Then came the Ultra Processed Food critique with specific classifications of foods based on processing. 

After years of neglecting processing of foods in the studies, evidence emerges showing an association between ultra processed foods and many non communicable diseases. The NOVA classification system, in a report from the United Nations, breaks down food into 4 classifications of processing:

  1. Unprocessed and minimally processed foods, include fruits, seeds, milk, leaves, roots, eggs, whole beans and grains and meat. This allows for processes that include drying, crushing, grinding, roasting, boiling, non-alcoholic fermentation, pasteurization, freezing, placing in containers and vacuum packaging.
  2. Processed culinary ingredients, include oils, butter, lard, salt, sugar. In isolation these are unbalanced, but rarely are eaten alone. Use these with Group I but not overuse.
  3. Processed foods, include canned vegetables, fruit and fish, fresh bread and cheese, processed meats to include bacon, ham and pastrami.
  4. Ultra-Processed foods include packaged snack, margarines and spreads, baby formula, ice cream, sweetened cereals, soft drinks, mass produced bread, energy drinks, fruited yogurt, stick meat and foods made with colors, flavors, thickeners, gels, emulsifiers and other sugars like fructose, fruit juice concentrates, maltodextrin, lactose and dextrose. 

Aim for mostly Group I, some Group 2, a little Group 3 and few Group 4 Foods.

While I'm not entirely clear on where some of the foods in my menu plan fall, I understand the concept. Here's my version of a recipe I made with mostly Group 1 and 2 ingredients. Had it been last fall, my canned pumpkin (Group 3) would have been a seasonal fresh squash or pumpkin (Group 1). There are no Group 4 (Ultra-processed foods) in this recipe.

Whole Grain Barley, Wheat & Pumpkin Bread

(10 Servings) 

Mix together flour, baking powder, baking soda, spices and lemon zest.
1 cup barley flour
3/4 cup whole wheat flour 
1/4 teaspoon baking powder
1 teaspoon baking soda
1/8 teaspoon salt
1/4 teaspoon cloves
1/4 teaspoon nutmeg
1/2 teaspoon cinnamon
1 teaspoon orange zest
 
Add apricots to dry ingredients, stirring to coat pieces with flour.
1/4 cup dried apricots, chopped
 
In bowl of electric mixer, beat eggs and sugar for 3 minutes.
2 eggs
7 tablespoon brown sugar
 
Add oil, applesauce and pumpkin to mixer bowl. Slowly mix to combine.
1/2 cup olive oil
1/4 cup applesauce, unsweetened (homemade)
1 cup pumpkin puree
 
Add dry ingredients to bowl, mixing only until combined.
 
Line a 8 1/2 X 4 inch loaf pan with parchment paper. Grease with olive oil spray. Bake in 325 F oven for 30 minutes. Rotate pan, cover with foil and bake 15 more minutes.
 
Cool in pan on cooling rack 1 hour. Invert pan and remove parchment paper.
This recipe is my take on Roxana Julllarpat's Barley Pumpkin Bread in her new book Mother Grains.  

Thursday, April 22, 2021

Going for a New Grain in Stuffed Peppers

I'm what the Whole Grains Council calls a "Grain-iac", and just when I thought I tried them all-I learn about a new one. Fonio is an ancient grain, some found in Egyptian tombs. It cooks quickly with a consistency like couscous. Like other whole grains, it's highly nutritious. Unlike many cereal grains, fonio is rich in the amino acids methionine and cystine. This new grain was my pick for the Stuffed Pepper Formula introduced in this month's Food Network Magazine.
 

Stuffed Peppers

(Serves 6)


Protein
6 ounce ground turkey 
In a saucepan sprayed with olive oil spray, brown, drain and set aside.
 

Vegetables
1/4 cup onions, diced
3/4 cup zucchini and celery
Saute to soften 5 minutes. 


Spices
1 tablespoon tomato paste
1 1/2 teaspoon taco seasoning
1/4 teaspoon salt
Ground pepper
Stir into vegetables and saute 1 minute.
 
 
Tomatoes
1 cup diced tomatoes in juice
Mix into pan with seasoned vegetables.
 
 
 
Legumes
Add cooked legumes.
1 cup red peas
 
 
 
Whole Grain
Add cooked whole grain.
1 cup fonio 

 
Protein
Add browned protein
Mix and heat throughout.
 
Fill peppers.
Cover with foil.
Bake at 385F for 20 minutes.

Sprinkle with grated cheese. Return to oven for 8 minutes to brown.
 
The best part of this recipe is that any protein, vegetable, spice blend, legume or whole grain can be used. This is a great way to add variety, utilize stock on hand and create your own signature pepper!

 


   

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