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Healthy Cooking Workshops at the Farm

Healthy Cooking Workshops at the Farm

As winter sets in heavily, not much is better than a warm, homecooked, healthy meal. Over the past 2 months, we at Mission of Mary have been hosting healthy cooking and skill building classes. We’d love to share some recipes that are helping us through winter with ingredients that are good for you and your wallet!

Our first cooking class, we had: lentil, mushroom, and kale stuffed peppers, as well as cheddar drop biscuits, roasted potatoes, and radishes.

The stuffed peppers are a great source of protein, and use a lot of ingredients that you can reuse for many other dishes (lentils, olive oil, pasta sauce, mozzarella, and many others!) Cheddar drop biscuits are a farm favorite: they are minimally fussy, quick, and the perfect addition to a make a meal more filling. (and can anything beat the smell of fresh baked bread?!) The recipe can be found here: https://snappygourmet.com/garlic-cheddar-drop-biscuits/

The roasted potatoes and radishes are colorful and fun (pink and purple for dinner? Yes, please!) When roasted, they are crunchy pops of goodness that make a hearty (and heart-healthy!) side.

We hope you enjoy these recipes.

Lentil Mushroom Kale Stuffed Peppers

Ingredients:

  • 1/2 cup Black Lentils
  • 1 tbsp olive oil
  • 1/3 cup Red Onion
  • 2 heaping tsp garlic minced
  • 1 cup Mushrooms sliced
  • 2 cups Kale roughly chopped
  • 1 cup Pasta Sauce
  • Pinch of Red Pepper Flakes
  • salt and pepper to taste
  • 1 cup Mozzarella shredded
  • 3 assorted Red Peppers sliced in half
  • Cooking Spray

INSTRUCTIONS:

  1. Rinse thoroughly and pick over the lentils as needed. Boil lentils in 2 cups unsalted water for 20-30 min. or until to desired tenderness. I like them still a little crunchy and not mushy, because you’ll cook them more later. Drain the lentils in a fine mesh strainer and let cool.
  2. Meanwhile, sauté the onion and garlic in a large pan with the olive oil for about 2-3 min. or until onions are translucent. Add in the mushrooms and cook until softened.
  3. Preheat the oven to 400F and spray a 9×13” pan with cooking spray. Set aside.
  4. Add the kale now to the mushroom mixture and cook until wilted. Add the lentils, tomato sauce, red pepper flakes, salt and pepper to taste. Cook until heated through.
  5. Fill each pepper half with the lentil stuffing and top with cheese. Bake for 30-35 min. uncovered for a browned top or covered and then broiled if desired for a lighter browned cheese topping. Serve immediately.
  6. Not an instruction, but a fun fact: lentils are among the most environmentally friendly foods! They have the lowest carbon “foodprint” for the whole process from farm to processing to plate. Yay lentils!

 

Roasted Potato and Radishes

Ingredients

2 pounds small potatoes *

2 pounds mix watermelon radishes and purple daikon radishes *

2 to 3 tablespoons tablespoons olive oil

2 teaspoons coarse salt

1 teaspoon black pepper

2-3 teaspoons italian seasoning

*Note: we usually just guesstimate the potato-radish ratio. It should be about half and half, and enough to cover a cookie sheet or two. This usually equates to 1-2 fist-sized potatoes and 4-6 radish

Instructions

  1. Preheat oven to 375F.
  2. Peel radishes and potatoes and place radishes and potatoes on a baking sheet pan. Drizzle with olive oil and toss to coat. Sprinkle with salt, black pepper and italian seasoning. You don’t have to peel anything, but we prefer to for texture and picky eaters.
  3. Roast 40 minutes, rotating pan and stirring halfway through cooking time, until tender and lightly browned.

This meal is under $12 to serve 4 people, and offers over half the daily value for dietary fiber and over 30% the daily value for protein. This means that it is as filling as it is nutritious. It also offers a good amount of important vitamins and minerals, such as vitamins A and C, calcium, and iron. These promote healthy immune and cardiovascular systems. Also, the potato/radish combo in this meal help cut down on carbs (radishes roast like potatoes and cut back on carbs while boosting fiber. A win-win!) If you want nutritional information, it can be found here: https://docs.google.com/document/d/1vJoaaj09uIWOE2VSo2pCWwDlNMN_pX9jKokuLFZjpDA/edit?usp=sharing

The next class, we made Lentil Vegetable Soup, and had cheddar drop biscuits and roasted potatoes and radishes on the side (again! We can’t resist!) The lentil veggie soup is very cheap and very versatile, so you can make it your own creation with whatever you have in the fridge.

 

Lentil Soup (Italian Vegetable)    

Ingredients

  • 2 Tbsp olive oil
  • 1 1/2 cups diced carrots (3 medium)
  • 1 1/2 cups diced yellow onions (1 medium)
  • 1 1/2 Tbsp minced garlic (4 cloves)
  • 4 (14.5 oz) cans vegetable broth (can substitute with 3-4 cubes veggie bouillon)
  • 2 (14.5 oz) cans diced tomatoes
  • 1 1/4 cups dried brown lentils , rinsed and picked over
  • 1 1/2 tsp dried basil, or italian seasoning
  • 1/2 tsp dried oregano, or italian seasoning
  • 1/2 tsp dried thyme, or italian seasoning
  • Salt and freshly ground black pepper
  • 1 1/2 cups diced zucchini (1 medium)
  • 2 cups packed chopped kale or spinach
  • 1 Tbsp fresh lemon juice
  • Parmesan cheese , for serving (optional)

Instructions

  1. Cook lentils (we cook ours in bouillon broth with bay leaves and a touch of olive oil to improve flavor.) by bringing water to a boil, adding lentils, and simmering until lentils just begin to be tender, 20-40 minutes. (don’t worry about this too much, we’ll add them to the soup later and they will cook a bit more!)
  2. Heat olive oil in a large pot over medium-high heat (go ahead with the next steps while you wait on the lentils!)
  3. Add carrots and onions and saute 2 minutes, then add garlic and saute 2 minutes longer.
  4. Pour in vegetable broth and tomatoes. Add in lentils, basil, oregano, thyme (you can replace this with italian seasoning to taste!) and season with salt and pepper to taste.
  5. Bring to a boil then reduce heat to medium-low, cover and simmer 5-10 minutes, stirring occasionally.
  6. Add in zucchini and kale and simmer 10 minutes longer, if using spinach wait to add it until the last 2 minutes.
  7. Stir in lemon juice and add up to 1 cup of water to thin as needed (as the soup rests the lentils soak up more of the broth).
  8. Serve warm with parmesan cheese if desired.

Can I Use Different Vegetables?

The other great thing about this recipe is you can add in other veggies you may have on hand. Green beans, peas, asparagus, potatoes, cabbage, broccoli, cauliflower, squash, bell pepper, and fresh (seeded and peeled) tomatoes are all good options. Added barley gives the soup a filling carb boost. Butternut squash is fun too, just dice and sauté in a pan with onions or carrots to soften it!

Those are our favorite recipes! We would love to hear your recipes and tips for healthy cooking. If there is anything you’d like to see us try, please email the farm at missionofmaryfarm@gmail.com

We hope these meals bring you comfort this winter and that you can enjoy them with loved ones! Happy cooking!

 

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