Sugar Beet Schoolhouse Cooks Class Recipes! 

Class 1 - Stir Fry 

Vegetable Stir Fry Recipe

Ingredients:
1 medium onion, julienned
2 cloves garlic, minced
¼” piece of fresh ginger, grated

1 bell pepper, julienned
1 carrot, diced

1 bunch of bok choy or greens, coarsely chopped
4 scallions, sliced
2 T. coconut oil, divided
6 basil leaves, chiffonade
1 cup long grain brown rice
1 lg lime
3 T tamari
1 T rice vinegar
2 t sesame oil


Directions:
Add 2 cups of water, 1 T coconut oil and 1 cup of rice to a medium pot. Bring to boil, reduce heat to low, and cover. Rice will steam for ~ 30 minutes.

Whisk together lime, tamari, rice vinegar and sesame oil. Set aside.
Preheat a medium saute pan or wok on medium-high heat. Add 1 T. coconut oil, onion, carrots and ginger and cook until fragrant, 3-4 minutes. Saute garlic for 30 seconds - 1 minute. Add peppers and saute until cooked. Add stir fry sauce and greens until wilted.
Garnish with scallions and basil.

Variations:

  • Be creative with your vegetables...cabbage, broccoli, mushrooms, etc.

  • Add 1 cup of coconut milk with stir fry sauce

  • Add slurry at the end to make a thicker sauce. 2 T cornstarch + 2 T water; cook 3-4 more minutes

  • Fried Rice - perfect for day old rice - saute rice in skillet with 1 T oil. Add three beaten eggs, stir to scramble, finish with vegetables.


Class 2 - Pasta 

Start with 2 eggs for every 1 cup of flour.
Add a pinch of salt and a couple tablespoons of olive oil.
Your dough might need more flour or more liquid, depending on different factors: the size of the eggs, the humidity in the air, etc.
After the eggs are incorporated you should have a shaggy ball of dough.
Knead for 10 minutes, rest for 30 minutes, then roll, cut and boil your pasta.

Fresh pasta takes 1-2 minutes to cook in boiling water.
You can store fresh pasta for a few days in the fridge or freeze right away.
Just drop frozen pasta into boiling water and add 1-2 minutes to cooking time.


Class 3 - Eggs

Mayonnaise

Ingredients: 

  • 1 egg yolk
  • 1 Tbsp vinegar
  • ½ tsp. Dry mustard or 1 tsp mustard
  • Juice of ½ lemon
  • ½ tsp. Salt
  • ¾ - 1 cup olive oil

Directions: 
Whisk yolk, vinegar and mustard until frothy. Whisk oil into egg slowly, starting with a few drops at a time. After mixture thickens and becomes pale, add lemon juice and salt.

Hard Boil

Put eggs in a pot and fill with cold water. Bring water to a boil; turn off heat and cover for thirteen minutes. Immediately cool eggs under cold water.

Poach eggs

Simmer water in a pan ~ 190 degrees. Add 2 T. vinegar. Crack egg into a bowl, gently drop egg into simmering water until white is set, about three minutes. Remove from water with a slotted spoon and drain on paper towel.

Frittata

Ingredients: 

  • 6 whole eggs, beaten

  • ⅓ cup milk
  • 2 cups kale, julienned
  • 1 cup halved grape tomatoes
  • 1 ½ cup summer squash

Directions: 
Combine all ingredients then pour into large, greased skillet. Bake at 375 degrees for 20-25 minutes until eggs are set and top is golden brown.

Deviled eggs

Ingredients: 

  • 6 hard boiled eggs
  • 1 tsp yellow mustard
  • 1 tsp white wine vinegar
  • 3 Tbsp. mayonnaise
  • Smoked paprika
  • Salt and pepper to taste

Directions: 
Cut 6 hard boiled eggs in half and remove the yolks. Mash yolks with mustard, vinegar, mayonnaise, salt and pepper. Pipe mixture into egg white halves and top with smoked paprika.


Class 4 - Beans

 

Crispy Chickpeas

Ingredients:

  • 1 15 oz can of chickpeas

  • 1 tsp salt
  • 2 Tbsp olive oil
  • Spice blend (try Berbere or Vindaloo)

Directions: 
Rinse and dry chickpeas. Season with olive oil and salt and spices. Bake at 350 for ~45 minutes on sheet tray until the chickpeas are crispy. Cool slightly and enjoy!

Traditional Hummus

Ingredients: 

  • 1 15 oz can Chickpeas
  • ¼ cup Tahini
  • 2 Tbsp Lemon Juice
  • 2 cloves Garlic
  • Water
  • 1 tsp Cumin
  • Extra Virgin Olive Oil
  • Smoked Paprika to garnish
  • Salt and pepper to taste
  • Carrots & Cucumbers

Directions:
Add garlic to food processor to mince, then rest of ingredients until smooth. Add up to ¼ cup water to achieve desired texture/consistency. Taste hummus. Add more lemon if desired and salt and pepper to taste. Top with extra virgin olive oil and smoked paprika. Serve with carrots and cucumbers.

Black Bean Dip

Ingredients: 

  • 1 15 oz. can Black Beans
  • 3 Tbsp toasted Pumpkin seeds
  • Water
  • Juice of 1 Lime
  • 2 Tbsp Cilantro + 3 leaves to garnish
  • Salt and Pepper
  • Olive Oil
  • Blue Corn Chips

Directions: 
Pulse pumpkin seeds in food processor, slowly add water until a paste forms similar in consistency to peanut butter. Scrape sides, then add rest of ingredients; puree. Taste; add more lime if desired season with salt and pepper. Top with extra virgin olive oil and a few cilantro leaves and serve with blue corn chips.

White Bean Dip

Ingredients: 

  • 1 15 oz. can White Beans
  • ¼ cup toasted Walnuts + 1 Tbsp to garnish
  • Water
  • 1 Tbsp champagne vinegar
  • 6 cloves roasted garlic
  • 1 tsp Dijon Mustard
  • ¼ tsp dried thyme
  • Salt and Pepper
  • Bagel Chips

Directions: 
Pulse walnuts in food processor, slowly add water until a paste forms similar in consistency to peanut butter. Scrape sides, then add rest of ingredients; puree til smooth. Taste; add more vinegar if desired, season with salt and pepper. Top with extra virgin olive oil and crushed toasted walnuts.

Black-eyed peas and quinoa fritters

Fritters - Ingredients:

  • 1 14 oz can black-eyed peas

  • 1 tablespoon olive oil

  • 1 generous tablespoon tamari or soy sauce

  • 1 cup cooked quinoa (1/3 cup dried)

  • 1 red or green chili (optional)

  • 1/2 teaspoon dried thyme

  • 2 Tbsp fresh basil

  • 1 teaspoon paprika

  • Coating

  • 1/4 cup bread crumbs

  • 1/4 cup cornmeal

  • pinch of sea salt

  • fresh cracked black pepper

  • 1/2 teaspoon grated lemon zest

Directions: 
Combine all ingredients for fritters in a large bowl. Whisk together coating ingredients in a separate bowl. Mash fritters with wooden spoon or potato masher until ½ of the beans are smashed and patties are easily formable. Form 2” patties about ½” thick then coat in cornmeal mixture. Bake on oiled sheet tray at 350 degrees for 30-40 minutes until golden brown. Serve with greek yogurt.


Chickpea blondies - Ingredients

  • 1 can (15 oz) chickpeas, rinsed and drained

  • 1/2 cup all natural almond butter or peanut butter

  • 1/3 cup pure maple syrup or agave nectar

  • 2 teaspoons vanilla

  • 1/2 tsp salt

  • 1/4 teaspoon baking powder

  • 1/4 teaspoon baking soda

  • 1/3 cup vegan chocolate chips plus 2 tablespoons

  • Coarse sea salt, for sprinkling

Directions: 
Preheat oven to 350 degrees and grease an 8x8 pan. In a food processor, add all ingredients except chocolate chips and process until batter is smooth. Fold in 1/3 cup of chocolate chips. Batter will be thick. Spread batter evenly in prepared pan then sprinkle 2 tablespoons of chocolate chips and sea salt on top. Bake for 20-25 minutes or until toothpick comes out clean and edges are a tiny bit brown. The batter may look underdone, but you don't want them to dry out! Cool pan for 20 minutes on wire rack.


Class 5 - Grains 

Banana Bread Granola

Makes 9 cups

  • 1/3 cup coconut oil
  • 3 very ripe bananas
  • 1/2 cup pure maple syrup
  • 3 cups rolled oats
  • 1 cup buckwheat groats or buckwheat hulled kernels
  • 1 1/2 cups unsweetened coconut flakes
  • 1/2 cup raw sunflower seeds
  • 2 teaspoons ground cinnamon
  • 1/2 teaspoon fine sea salt
  • 1 cup whole raw walnuts (optional)

 

1. Preheat the oven to 350°F (177°C). Line 2 rimmed baking sheets with parchment paper.

2. Melt the coconut oil in a small saucepan over medium-low heat. Pour the melted oil into a food processor or blender, add the bananas and maple syrup, and blend until smooth.

3. In a large bowl, combine the oats, buckwheat, coconut flakes, sunflower seeds, cinnamon, and salt. Roughly chop the walnuts and toss them in the bowl, too. Pour the maple syrup mixture over the dry mixture and gently toss to coat. The mixture will be rather wet.

4. Divide the mixture between the 2 baking sheets and press it firmly with the back of a spatula to ensure that the mixture is compact and even. Bake the granola for 15 to 20 minutes, until it’s beginning to brown.

5. Remove the baking sheet from the oven and use a spatula to flip the granola over in large sections. Return it to the oven and flip it every 5 minutes, making smaller chunks each time, until golden, 15 to 25 minutes more. The granola should be dry and crisp. Set the granola aside at room temperature to cool. Do not stir the granola until it is completely cool so it will set into chunks.

 

Grain Salad, “The veggie bowl” versatile, inexpensive, nutritious

Serves 4

  • 2 cups cooked grain: quinoa, brown rice, black rice, barley, farro, etc.
  • Vegetable: 1 ½ cups chopped kale, 1 cup blanched broccoli, ¾ cup diced tomato, 1 cup shredded cabbage, green onions, etc.
  • (Optional) 1 15 oz. can beans: chickpeas, black beans, pigeon peas, etc.
  • Top with: Poached eggs, shredded cheese, toasted nuts, hot sauce, greek yogurt, fresh herbs, etc.

 

In class we assembled bowls with combinations of Millet, hard boiled eggs, cabbage, havarti, green onion, Farro, chickpeas, cucumber, basil, parmesan, havarti, Black Rice, Black Beans, Tomato, Cilantro, Lemon and Lime

Combine or layer all ingredients. Dress with 3 Tbsp lemon juice, lime juice or vinegar, 3 Tbsp olive oil, salt and pepper. Experiment with different combinations.

 

Popcorn

  • ¼ cup oil
  • ⅓ cup popcorn kernels
  • 1 Tbsp melted butter or olive oil
  • 1 tsp salt


First, warm the popper, heavy pan or skillet. Add 1/3 cup of cooking oil (grapeseed, olive or coconut oil) to the pan. Allow the oil to heat.. If your oil starts to smoke, it's too hot. Do not pop popcorn in butter. Butter will burn. Pour just enough kernels to cover the bottom of the pan. Continually shake the pan gently to be certain oil coats each kernel. Cover pan and continually shake gently over medium-high heat, allowing steam to escape from popping kernels.  Remove pan from heat when popping slows or stops and carefully pour popped kernels into a large bowl. Season to taste with melted butter (or olive oil) and salt.

 

Chocolate Quinoa Cake

  • 2 cups cold cooked quinoa
  • 3/4 cup melted butter
  • 4 eggs
  • 1/3 cup milk
  • 1 1/2 teaspoons vanilla extract
  • 1 1/4 cups white sugar
  • 1 cup cocoa powder
  • 1 1/2 teaspoons baking powder
  • 1 teaspoon baking soda
  • 1/2 teaspoon salt
  • 1/2 cup chocolate chips
  • 1/2 cup chopped pecans (optional)

 

Preheat oven to 350 degrees F (175 degrees C). Grease a rectangular cake pan.

Blend quinoa, butter, eggs, milk, and vanilla extract together in a blender until smooth.

Combine sugar, cocoa powder, baking powder, baking soda, and salt together in a large bowl. Stir quinoa mixture into sugar mixture until batter is well combined. Fold chocolate chips and pecans into batter; pour into the prepared pan.

Bake in the preheated oven until a toothpick inserted in the center of the cake comes out clean, 40 to 45 minutes. Cool cake on a wire rack.