From Chef Eren
1lb of ground turkey (or beef). Turkey is a good healthy alternative to ground beef.
1 yellow onion
1/2 cup of unseasoned bread crumbs
1/2 bunch of parsley
1/4 cup of mint leaves or 1 tbsp of dried mint
1 tsp of salt
1/2 tsp black pepper
1 tbsp of cooking oil
Wash your hands
Peel the onion and chop into very small pieces.
Wash the parsley and mint (if the mint is fresh).
Make a tight ball of the parsley and mint and use your knife to chop the herbs into small pieces
Add the ground turkey to a bowl
Add the salt, black pepper, bread crumbs, onions, herbs into the turkey.
Mix all the ingredients with your hands or a spoon
Warm up a medium sized frying pan with the oil (or you can grill if you have a barbeque).
Shape the meat into small football shaped meatballs and add them to the heated pan.
Let the meatball cook without touching it for 3-4 minutes until browned and flip to the other side and cook thoroughly. After about 10 minutes of total cook time, remove from the pan and enjoy.
1 can of Goya garbanzo beans
2 cloves of garlic
1/4 cup of olive oil (or vegetable oil)
1 tsp salt
1 tsp cumin
2 tbsp tahini (sesame paste from a middle eastern store or international aisle at the grocery store). If you don’t have this, it’s not the end of the world. If you can’t find tahini, use 2 tbsp of creamy peanut butter.
Bag of baby carrots
Wash your hands
Remove the paper from the garlic cloves
Cut the carrots in half, lengthwise
Peel the green skin off the cucumber. Cut the cucumber into slices.
Cut the lemon in half
Rinse off the garbanzos (there is lots of extra salt in the can liquid)
Put the garbanzos into a food processor or other blender
Add garlic cloves, salt, cumin, tahini, olive oil to the blender and blend until smooth.
Squeeze half the lemon juice into the blender (careful not to let the seeds into the blender).
Blend for another 10 seconds. If the mixture is not smooth, add a bit of water and blend until smooth.
Taste the hummus and add more lemon or salt if you think it needs more of that.
Put the smooth hummus dip into a bowl and eat with baby carrot or cucumber slices (instead of chips or bread)
Thai Tofu stir fry
1 package of firm tofu
1/4 cup of soy sauce
1 lb of green beans
1 bunch of Thai basil (holy basil)
1 tbsp ginger powder
1 tbsp cooking oil
1 tsp fish sauce (optional)
1 jalapeno (optional)
1 tsp of sugar
Wash your hands
Pat the tofu dry with a paper towel (try to get the tofu as dry as possible). Cut the tofu into 1 inch cubes.
Remove the stems from the green beans, and cut them into 1-2 inch long pieces
Cut the jalapeno into small pieces.
Cut the lime in half.
Rinse off the Thai basil and remove the leaves from the stems
In a small bowl, mix the soy sauce, ginger powder, and fish sauce
Heat the oil in a frying pan.
When hot, add the tofu to the pan and cook for 7 minutes without moving or touching the tofu. This will create a nice crust on the tofu.
Add the soy sauce mixture to the pan. It will bubble, but the tofu will absorb all the flavors from the mixture.
Add the green beans, jalepeno to the pan and cook for another 5-10 minutes until the green beans are cooked
Squeeze the lime juice, add the sugar, and thai basil to the pan and stir it all until is combined for another minute.
Spoon into a bowl and enjoy
From Chef Patti
Place one cup of frozen strawberries in the blender (using frozen fruit helps make smoothie cold without using ice).
Add approximately one cup of yogurt per serving to blender (I sometimes freeze the individual size cups for portion control).
Add one half to a whole banana depending on desired taste and consistency.
Add 1-2 Tbsp of honey.
Blend the mixture until smooth, pour into glass and drink.
Any frozen fruit/fresh fruit combo can be used. We also made blueberry/strawberry and blueberry/banana smoothies. Experiment with your favorite fruits.
Greek yogurt can be substituted for extra protein. Any flavored yogurt other than vanilla probably has too much sugar and should be avoided.
Baby romaine or bib lettuce
Red/Green bell peppers
Peel cucumber, scrape out the seeds and cut into strips.
Cut celery, carrots and peppers into long thin strips.
Clean lettuce leaves, pat dry with paper towels.
Place strips of veggies in lettuce leaves and drizzle with ranch dressing.
Eat it like a taco.
Flour or whole grain tortillas
Spread peanut butter on tortillas.
Cut bananas into discs and arrange over peanut butter. Drizzle with honey.
Cut tortillas into 1/8 sections to make it easier to eat.
Fresh Mozzarella Cheese
Wooden skewers or tooth picks
Slice tomatoes in half. Season with salt and pepper.
Cut cheese into cubes. Season with salt and pepper.
Build skewers with alternating tomato, cheese and basil leave pieces.
*Optional: Drizzle a little olive oil and balsamic vinegar before serving
Apple/Peanut Butter Rings
Sturdy apples like Gala or Honeycrisp
Use apple corer to remove core of the apple from the center.
Slice apples into rings approximately 1/8 inch thick.
Pat slices dry with paper towel.
Spread peanut butter over surface of the apple rings.
*Optional: Add raisins on top of peanut butter.
*Optional: If apple corer is not available, simply cut apple into wedges and remove core.