Recipes: Farmer's Market

Serves 7 people 

Ingredients:

• 1 cup Cooked Farro
• 1 can Garbanzo beans, Canned (12-15 ounces)
• 1 medium Cucumber, chopped
• 8 ounces Roasted red peppers (1/2 of a 16 ounce can)
• 1 small Red onion, minced
• 1 jar Artichoke hearts, quartered (6 ounces)
• 10 Green olives chopped or sliced
• 1 lemon (juice only)
• 1/4 cup Canola/ Oil blend
• 3 tablespoons Balsamic vinegar
• 3 cloves Garlic, peeled and chopped
• 3/4 cup Fresh parsley, chopped
• 2 ounces Crumbled Feta Cheese
• Salt and pepper to taste

Preparation:

1. In a pot, place 1/2 cup uncooked Farro that has been rinsed and drained, and 11/2 cups water or vegetable stock. The stock or water must cover the Farro. Bring to a boil, reduce the heat to medium-low and summer for 30 minutes. Drain the excess liquid.
2. For the Salad: In a large bowl, mix together the cooked and drained Farro, garbanzo beans, cucumber, roasted red peppers, onion, artichoke hearts and olives
3. In a small bowl whisk the olive oil, vinegar, lemon juice, garlic and salt. Add pepper to taste. (Alternative: Use store bought balsamic vinaigrette.
4. Add in parsley and feta cheese. (Omit feta cheese for vegan option)

This recipe is from our MMC Wellness Cookbook. click here to purchase our cookbook for more recipes.

To download this recipe, click here: Greek Farro Salad

Nutritional Information (Per Recipe)

CALORIES 284 | FAT 12g|PROTEIN 9.6g| CARB 37g| FIBER 7g| CALCIUM 14%| IRON 13% | VITAMIN A 20%| VITAMIN C 43%|

Foody Fact:

Not only is farro fabulous in salads, but it is just as great in soups, breakfast dishes, rissoto and so much more. Due to its high fiber content as well as various vitamins, it is become a wonderful substitute in dishes all around the world.

Makes 1 1/4 cups

Ingredients:

• 2 cups Cauliflower, chopped
• 3 cloves Garlic, peeled 
• 1/2 tsp Paprika
• 1/4 tsp Dry mustard
• 1/4 tsp Turmeric
• 1/4 cup Nutritional yeast
• 1/2 tsp Kosher salt
• 1 tbsp Lemon juice
• 1 tsp Reduced sodium soy sauce
• 1/2 cup Hot water, as needed
• 1 1/2 tbsp Cornstarch

Preparation:

1. Boil the cauliflower and garlic together in water until they are tender.
2. While hot, add softened vegetables to a blender.
3. Add seasonings, lemon juice, soy sauce, hot water and cornstarch, blend again until the sauce is smooth.
4. Store with plastic wrap pressed against the surface of the cheese. Heat gently before each use.

This recipe is from Eat Your Best Recipe Book. Click here to purchase our cookbook for more recipes.

To download this recipe, click here: Cauliflower "Cheddar"

Nutritional Information (3 tbsp)

CALORIES 20 | FAT 0G | PROTEIN 1G | FIBER 1G

Foody Facts:

Cauliflower is a cruciferous vegetable and a member of the cabbage family. When selecting cauliflower at the store, choose heads that are unblemished and have fresh green leaves. 

Paprika is a natural food colorant, imparting a red color to food. Studies suggest that paprika has anti-tumor-promoting activities. In Korea, paprika is the main ingredient used to produce and give color to Kimchi which is a mixture of fermented vegetables. 

Turmeric is a member of the ginger family. It provides an earthy flavor and warm yellow color to foods. Turmeric has anti-inflammatory properties and is studied in clinical trials for its potential to treat inflammatory diseases.

Serves 4 people

Ingredients:

• 1 Bunch (about 5 cups) Curly Kale
• 1/4 cup Apple Cider Vinegar
• 1/4 cup Extra Virgin Olive Oil
• 1 clove Garlic, minced
• 1 tsp Fresh Ginger, Minced
• 1 Green Onion, finely chopped
• 2 tbsp Matador Marmalade (or any store prepared Marmalade)
• A pinch (1/8 tsp)  Salt
• A pinch (1/8 tsp) Black Pepper
• 1 large Orange, peeled, segmented & cubed
• 1/2 cup Roasted Almonds, chopped

Preparation:

1. Remove and discard large center stem from kale leaves. Chop or tear leaves into bite-sized pieces and place in a large bowl.
2. Fill the bowl with water, covering the kale and Swooshing leaves to remove dirt. Set aside to allow dirt to sink to the bottom.
3. In a separate bowl, combine vinegar, oil, garlic, ginger, green onion, marmalade, salt and pepper.
4. Carefully lift out the kale leaves from the water bath and place into a salad spinner or use a towel to dry.
5. Transfer kale to a serving bowl. Drizzle the dressing over the kale, and using both hands, massage the dressing into the kale by picking up handful of leaves and rubbing them together.
6. Massage leaves for 3 minutes. If the kale is still bitter, continue massaging for another minute or two, adjusting seasoning as needed.
7. Toss in the orange cubes and the almonds until coated well with dressing.
8. Divide salad between four bowls and serve.

This recipe is from the Marilyn Magaram Center in collaboration with CSUN Dining. Click here to purchase our cookbook for more recipes.

To download this recipe, click here:  Kale, Orange & Almond Salad w/ Marmalade Dressing

Watch a quick tutorial video on how to make this recipe by clicking here.

Nutritional Information per serving recipe (Serves 4)

CALORIES 280 | FAT 23G | PROTEIN 4G | CARBOHYDRATES 19G | FIBER 3G | CALCIUM 10% | IRON 6% | VITAMIN A 45% | VITAMIN C 90%

Foody Facts:

Kale: One cup of kale has 130% of Daily Value of vitamin C, more than an orange.
Oranges: Oranges provide significant amounts of important antioxidants, such as beta-carotene. When choosing oranges at the grocery store, pick ones that are firm and heavy with no soft spots.

Serves 8 people 

Ingredients:

SALAD

• 3 cups Cooked Black Eyed Peas
• 1/2 cup Chopped Onion
• 1/2 cup Chopped Celery
• 1/4 tsp Salt
• 1 small Green Bell Pepper, Seeded & Chopped

DRESSING

• 1/4 cup Cider Vinegar  (White Vinegar)
• 3/4 cup Olive Oil
• 1 1/2 tsp Honey
• 1/4 tsp Salt
• 1/4 tsp Black Pepper
• 2 Cloves of Crushed Garlic 
• 1 tsp Dried Basil (Optional)

Preparation:

SALAD

1. In a large serving bowl, combine black eyed peas, chopped onion, celery, green pepper and salt. Set aside.

DRESSING

1. In a small bowl or container, mix together vinegar, garlic, honey, salt, and pepper. If using basil, add that too.
2. Slowly add the oil while mixing the dressing; stir until the dressing is well blended. A blender can be used to prepare the dressing.

ASSEMBLE

1. Pour the dressing over the black eyed peas and vegetables. Cover and refrigerate until chilled about 2 hours or overnight.

This recipe is from the Marilyn Magaram Center in collaboration with CSUN Dining. Click here to purchase our cookbook for more recipes.

To download this recipe, click here: Black Eyed Peas Salad

Nutritional Information (Per Recipe)

CALORIES 270 | FAT 21g|PROTEIN 5g| CARB 18g| FIBER 5g| SODIUM 70g | CALCIUM 27g | IRON 2mg | POTASSIUM 233mg

Foody Fact:

Black eyed peas are good sources of soluble fiber. Soluble fiber has the ability to lower cholesterol levels in the body.

Black eyed peas are good sources of folate. Folate is essential for our red blood cell health.

Recipe serves 8 (1689 per serving) | 9" pie

Ingredients:

Preparation:

This recipe is from the Marilyn Magaram Center in collaboration with CSUN Dining for Pi Day. Click here to purchase our cookbook for more recipes.

To download this recipe, click here:  Sweet Potato Pie Recipe

Nutritional Information (Per Recipe)

CALORIES 340 | FAT 11G | PROTEIN 5G | CARB 54G | CHOLESTEROL 70MG | FIBER 3G | SODIUM 220MG | CALCIUM 82MG | IRON 2MG | POTASSIUM 344 MG | TOTAL SUGARS 31G 

Foody Fact:

Ingredients:

• 1 lb Vine Tomatoes
• 1 Cucumber
• 1/2 Red Onion
• 2 Avocados
• 2 tbsp Extra Virgin Olive Oil
• 2 tbsp Fresh Lemon Juice
• 1/4 cup Cilantro
• Black Pepper to Taste

PREPARE:

• Rinse all of the fresh produce
• Chop tomatoes in 1/4 in. pieces
• Slice cucumber in 1/4 in. pieces
• Slice red onions, then cut slices in half
• Chop cilantro
• Dice avocados

COMBINE:

• Place tomatoes, cucumber, red onion, cilantro, and avocado into a large salad bowl.
• Drizzle with olive oil and lemon juice.
• Toss gently to combine.
• Add black pepper to taste. 

Serve and Enjoy!

NUTRITIONAL INFORMATION

PER SERVING \ RECIPE SERVES 2

CALORIES 487 | FAT 39.8G | FIBER 16.3G|  PROTEIN 7.1G | CARB 35.1G | CALCIUM 84MG

 To download this recipe, click here: Tomato Avocado Salad

Ingredients:

• 1 2/2 lbs Mixed Tomatoes, cut into bite-sized pieces
• 2 tsp Kosher Salt
• 3/4 Ciabatta or Rustic Sourdough Bread, cut into 1.5-inch cubes (about 6 cups)
• 10 tbsp Extra Virgin Olive Oil
• 1 Small Shallot, minced
• 1/2 tsp Dijon Mustard
• 2 tbsp White or Red Wine Vinegar
• 1/2 cup Packed Basil Leaves, roughly chopped
• Salt and Pepper to taste

Method:

PREPARE

Place tomatoes in a colander set over a bowl and season with 2 teaspoons of kosher salt. Toss to Coat. Set aside at room temperature to drain, tossing occasionally, for 15 minutes. 

Preheat oven 10 350° and adjust rack to center position.  Toss bread cubes with 2 tbsp olive oil, then transfer to a rimmed baking sheet. 
Bake until crisp and firm, not browned, about 15 minutes. Remove from oven and let cool.

Remove colander with tomatoes from bowl.  Place colander with tomatoes in the sink. Reserve bowl with tomato juice.

DRESSING
Add shallot, garlic, mustard, and vinegar to the bowl of tomato juice.  Whisking constantly, drizzle in the remaining 1/2 cup olive oil.  Season dressing to taste with salt and pepper.

COMBINE
Combine toasted bread, tomatoes, and dressing in a large bowl. Add basil leaves. Toss everything to coat and season with salt and pepper.

Let rest for 30 minutes before serving, tossing occasionally until dressing is completely absorbed by the bread.

Serve and enjoy!

NUTRITIONAL INFORMATION

PER SERVING | RECIPE SERVES 6

CALORIES 360 | FAT 24 G | FIBER 3 G
PROTEIN 6 G |CARB 32G | SUGARS 5G
CALCIUM 29 MG | SODIUM 800 MG|
POTASSIUM 47 MG | IRON 2 MG

 To download this recipe, click here: Panzanella Salad 

FUN FACTS:

• Extra virgin olive oil is full of heart-healthy fat and antioxidants that last longer when you store your olive oil in a cool, dark place or the refrigerator with the cap closed tightly.
• To reduce food waste, older stale bread can be used in place of fresh bread; soak the toasted pieces in the vinaigrette to rehydrate it.
• By weight, all types of salt have the same amount of sodium. But by the teaspoon, because kosher salt is coarse with large crystals, less fits in the spoon, so technically it is a lower sodium option.

Ingredients:

• 1 Fresh Russet Potato
• 2 tbsp Mild Yellow Cheddar Cheese Feather Shredded
• 2 tbsp Mozzarella Cheese
• Low Moisture/Part Skim Shredded
• 1 bunch Fresh Broccoli

Method:
Prep Potatoes

• Fill sink with cold water and drop potato.
• Let sit for 4 minutes to soften the dirt.
• Scrub potato with plastic brush to clean.
• Place potato in a pan and cook in steamer for minutes, or until done.

Prep Broccoli

• Wash well and then steam the broccoli.
• Remove from steamer and place in mixed ice and cold water bath for 30 seconds.

Combine

• Place prepared potato in a pan.
• Cut the potato in the middle using a “Z” cut.
• Push inwards on potato ends to open the potato.
• Place cheese in the potato grove.
• Place potato in the oven for 1.5 minutes or until the cheese melts.
• Add broccoli spears to the potato and run in oven again for 1 minute.

Serve and enjoy!

NUTRITIONAL INFORMATION PER SERVING | RECIPE SERVES 1 CALORIES 381 | FAT 11.4 G | IRON 2.94 MG | PROTEIN 14.5 G | CARB 58.6 G | CALCIUM 258 MG | CHOLESTEROL 25 MG | SODIUM 303 MG

To download this recipe, click here: Broccoli & Cheddar Baked Potato

FUN FACTS:

• Baked potato street sellers were common in London in the early 1800s. The heat of the baked potato was used to keep hands warm. They were often served with butter and salt.
• Giant baked potato that were stuffed with ingredients became popular restaurant items in the US during the Great Depression, when large portions of inexpensive food were desired 

Ingredients:

• 1/4 cup Black Beans
• 1/4 cup Kidney Beans
• 1/4 Cut Corn
• 1/4 cup Red Onions
• 2 tbsp Olive Oil/Canola Oil Blend
• 1/8 cup Lemon Juice
• 10 Fresh Cherry Tomatoes
• 2 cup Water
• 2 cup Quinoa Grains
• 1/4 cup Fresh Cilantro
• 1 tbsp Pepper to Taste

Method:

PREP QUINOA

Place the quinoa and water into a sauce pan. Bring the mixture to a boil over medium-high heat, then lower the heat to a simmer and place lid on.
Cook for 15 minutes, until the quinoa is fluffy. Let the quinoa cool for another 15 minutes. 

PREP BEANS AND VEGETABLES

Drain the liquids from the Corn, Black and Kidney beans.
Chop the onion into small pieces. 

COMBINE

In a large bowl, combine the quinoa, beans, corn, onions, tomatoes, and cilantro. Add in the oil and lemon.
Toss all the ingredients together.
Add pepper to taste.

Serve and Enjoy!

NUTRITIONAL INFORMATION

4 OUNCES PER SERVING

CALORIES 120 | FAT 4.5G | PROTEIN 4G
CARB 17G | FIER 3G | SUGARS 2G
SODIUM 25MG | POTASSIUM 210MG

FUN FACTS:

• Quinoa is an edible seed that is considered a complete protein source, containing all nine essential amino acids.  To reduce bitterness, rinse quinoa using a fine mesh strainer prior to cooking.  Quinoa is gluten-free and rich in manganese, phosphorus, magnesium, folate, and thiamin (Vitamin B1).
• Black beans are an excellent source of fiber, folate, iron and magnesium.
• Kidney beans are high in fiber and folate and hold their shape in dishes with longer cook times due to their thicker skins.

 To download this recipe, click here: Quinoa & Beans Salad

Ingredients:

• 1 can 15-16 oz. Pumpkin
• 2 packs 12 oz. Silken Tofu
• 3/4 cup Sugar
• 2 tsp Pumpkin Pie Spice
• 1/2 tsp Salt
• 2 Prepared Pie Crust

Method:

PREHEAT OVEN TO 375 F

PREP PUMPKIN PIE FILLING

Combine Pumpkin, Tofu, Sugar, Pumpkin Pie Spice, and Salt in a food processor.
Process until creamy.
Pour filling into prepared Pie Crusts.

BAKE

Bake at 375 for 60-70 minutes.
Test the texture with a toothpick, if it comes out clean and firm with cracks along the top, then it is ready to cool.

Serve and Enjoy!

NUTRITIONAL INFORMATION

SERVES: 16 SLICES
AMOUNT PER SERVING: 1 SLICE

CALORIES 210 | FAT 9G | PROTEIN 4G
CARB 28G | SUGARS 2G | SODIUM 280MG
POTASSIUM 53MG | CALCIUM 47MG | IRON 2MG

FUN FACTS:

• One cup of pumpkin meets your daily needs for vitamin A
• Pumpkin pie spice is high in fiber, iron, calcium, and vitamin C
• Tofu is high in protein and contains all of the essential amino acids

 To download this recipe, click here: Vegan Pumpkin Pie