From Our Kitchen to Yours: Mashed Cauliflower

Our Cooking Matters Cooking Class teaches clients how to select nutritious and low-cost ingredients and prepare them in ways that provide the best nourishment. In our most recent class, we prepared mashed cauliflower, a great substitute for mashed potatoes because it is lower in both carbohydrates and calories. In comparison to plain potatoes which have 15.5g carbs and 67 calories per cup, a half cup of cauliflower has only 2.5g carbs and 14 calories. Cauliflower also provides nutrients such as Vitamin C and Vitamin K which are important for immune health and healing. Although mashed cauliflower has its own unique flavor, it is very similar in texture and color. According to one student, “They taste like real potatoes. They’re really good!”

Mashed Cauliflower

Serves 4-6

Ingredients:

1 head of cauliflower

3 tablespoons skim milk

1 tablespoon butter

2 tablespoons plain non-fat yogurt

1/4 teaspoon garlic salt

freshly ground black pepper

chopped chives

Directions:

1. Separate the cauliflower into florets and chop the core finely.

2. Bring 1 cup of water to a simmer in a pot, then add the cauliflower. Cover and turn the heat to medium. Cook the cauliflower for 12-15 minutes or until very tender.

3. Drain and discard all of the water (the drier the cauliflower is, the better) and add the milk, butter, non-fat yogurt, salt and pepper . Mash with a masher until it looks like "mashed potatoes." Use a food processor or blender for smoother consistency. Add additional milk and yogurt if needed until desired consistency is achieved. Top with chives.

Brittany Lawrance, RD, CNSC, LDN, Community Dietitian

Brittany is a registered dietitian and has been with Food & Friends since October 2012. Her previous experience was working as a clinical dietitian on the pediatric hematology and oncology unit at Children’s National Medical Center. Brittany completed her dietetic internship in Baltimore, Maryland through Sodexo-Mid Atlantic and is a graduate of Bluffton University in Ohio. She enjoys traveling, playing tennis and softball, making crafts, and has a new found love for leading cooking classes. Learn more about Food & Friends' nutrition services.

Keep Your Heart Healthy this Valentine's Day

February is National Heart Month, and Valentine’s Day is a great time to start taking steps to be heart healthy. Regardless of your age, keeping your heart healthy is important for good overall health.

In the United States, cardiovascular disease is the leading cause of death and one in every three deaths is caused by heart attack or stroke. Instead of celebrating this Valentine’s Day with sweets and chocolates, you and your valentine can promote heart health by getting at least 30 minutes of physical activity, eating a diet rich in fruits and vegetables and low in trans-fat and sodium, and by knowing your ABCS:

• Ask your doctor if you should take an Aspirin every day 
• Find out if you have high Blood pressure or Cholesterol, if so get treated 
• If you Smoke, get help to quit 

To get you started, try this Sweet Potato & Black Bean Chili for your romantic Valentine’s dinner, we guarantee you and your sweetie will love it!

Serves: 4 

Ingredients:

1 tablespoon plus 2 teaspoons extra-virgin olive oil
1 medium-large sweet potato, peeled and diced
1 large onion, diced
4 cloves garlic, minced
2 tablespoons chili powder
4 teaspoons ground cumin
1/2 teaspoon ground chipotle chiles
1/4 teaspoon salt
2 1/2 cups water
2 15-ounce cans black beans, rinsed
1 14-ounce can diced tomatoes
4 teaspoons lime juice
1/2 cup chopped fresh cilantro

Directions

1. Heat oil in a Dutch oven over medium-high heat. Add sweet potato and onion and cook, stirring often, until the onion begins to soften, about 4 minutes. Add garlic, chili powder, cumin, chipotle and salt and cook, stirring constantly for 30 seconds. Add water and bring to a simmer. Cover, reduce heat to maintain a gentle simmer and cook until the sweet potato is tender, 10 to 12 minutes.

2. Add beans, tomatoes and lime juice; increase heat to high and return to a simmer, stirring often. Reduce heat and simmer until slightly reduced, about 5 minutes. Remove from heat and stir in cilantro.

Information adopted from CDC: http://www.cdc.gov/features/heartmonth/

 

Janell Walker, RD, LDN, Nutrition Services Manager

Janell is a registered dietitian and has been with Food & Friends for 3 years. She is a graduate of University of Maryland, College Park and a native of the DC metropolitan area. Janell enjoys cooking, dancing and educating people about the importance of food and nutrition. Learn more about Food & Friends' nutrition services.

From Our Kitchen to Yours: Healthy Harvest Breakfast Muffins

An American Journal of Clinical Nutrition study found that people who skipped breakfast throughout childhood and as adults had higher cholesterol than lifelong breakfast eaters. Food & Friends recognizes that nutrition not only plays a large part in good health and disease prevention, but also in treatment of illness and in the management of side effects. We work hard to create a menu filled with healthy items that will meet the nutritional needs of those we serve. Start your day off right and treat your heart to our delicious Healthy Harvest Breakfast Muffins recipe, which is one of the breakfast items we deliver to our clients.

Ingredients for 16 Muffins:

1 ½ cups all-purpose flour
½ cup oat bran
2 t. baking soda
2 t. cinnamon
¼ t. salt
1 ¼ cups sugar
2 cups peeled and shredded carrot
½ cup chopped pecans
½ cup raisins
¼ cup sweetened flaked coconut
2 t. vanilla extract
3 large eggs
½ cup buttermilk
½ cup pure vegetable oil, such as canola

Directions:

• Preheat oven to 350 degrees, and lightly oil 16 half-cup muffin cups. 
• Into a large bowl sift together flour, baking soda, cinnamon, and salt and whisk in sugar. Add shredded carrots, pecans, raisins, and coconut to flour mixture and toss well. 
• In a bowl whisk together eggs, vanilla, buttermilk, and oil. Add egg mixture to flour mixture, stirring until batter is well combined. 
• Divide batter among muffin cups, filling them ¾ full, and bake on middle rack of oven 15 – 18 minutes, or until toothpick tester comes out clean. Cool muffins in cups on racks for 5 minutes before turning out onto racks to cool completely. Enjoy with your favorite jam or fruit preserves!

From Our Kitchen to Yours: Homemade Black Bean Soup

Serves 12

 

2 Spanish onions, finely chopped

1 head garlic, finely chopped

2 bay leaves

1/2 cup Olive oil

1 tablespoon Caribbean Jerk Seasoning

1 tablespoon Cumin, ground

1 tablespoon red wine vinegar

1/4 cup fresh lime juice

1 tablespoon sugar

1 teaspoon Caribbean hot sauce

6 5/8 pounds Black beans, canned

1 quart low-sodium chicken broth

Water, if necessary

1 cup Sour cream

1/4 cup fresh chives, snipped

Salt, to taste

Saute onions, garlic and bay leaves in olive oil in uncovered soup pot for 5 minutes.

Add Caribbean Jerk Seasoning and cumin; saute for 1 minute.

Add remaining ingredients.

Cover and simmer for 20 minutes.

If soup is too thick, add water and simmer 5 more minutes. Adjust seasoning.

Ladle into soup bowls and garnish with a tablespoon of sour cream and fresh chives. 

From Our Kitchen to Yours: Beef Burgundy with Mushrooms and Carrots

In 2012, the generosity of the Avon Foundation will help Food & Friends deliver more than 175,000 specialized meals to nearly 500 women and their loved ones living with breast cancer.

In addition, Food & Friends reaches out to more members of the community through cooking classes, nutrition workshops, and our participation in the Avon Walk for Breast Cancer. It is our goal to help people learn about the role of nutrition in preventing breast cancer and improving the efficacy of treatments. The enthusiastic and steadfast partnership between The Avon Foundation and Food & Friends expresses a dedication to enhancing quality of life for families facing breast cancer.

In honor of Breast Cancer Awareness Month, the new Fix-It and Forget-It PINK Cookbook hits the shelves in early October. One dollar from every book will go to the Avon Foundation for Women Breast Cancer Crusade. We were honored to be included in this special edition and know you’ll love Food & Friends' Beef Burgundy recipe.

Pick up a copy of the book and not only will you be helping to support those with breast cancer, but you’ll enjoy 700 great slow-cooker recipes, plus stories, tips, and photographs, as well as access to care providers, researchers, and participants in the Avon Walk for Breast Cancer series.

BEEF BURGUNDY WITH MUSHROOMS AND CARROTS
Serves 6 to 8

3 pounds boneless beef chuck, cut into 2-inch pieces, season with salt and black pepper and dust lightly with flour

2 Tbls. Olive oil

2 carrots, peeled and cut into 1-inch pieces

2 celery ribs, cut into 1-inch pieces

1 medium onion, peeled and diced

½ pound white button mushrooms, de-stemmed and quartered

3 garlic gloves, chopped

2 Tbls. Tomato paste

2 Tbls. Balsamic vinegar

2 cups dry red wine

2 small bay leaves

1 thyme sprig

1 ½ cups beef broth

1 ½ cups water

Preheat oven to 350 degrees (F) with rack in the middle

Heat oil in a wide 4 to 6 quart heavy pot, then brown meat, without crowding the pan, in 2 batches if necessary. Make sure the meat gets nicely browned all over, then transfer to a platter.

Reduce the heat to medium, carrots, celery, onion, mushroom, and garlic and cook, stirring occasionally, until well browned, about 10 minutes.

Add tomato paste to vegetables and continue stirring for an additional 2 minutes.

Add vinegar and cook 2 more minutes.

Stir in wine, bay leaves, and thyme and boil until liquid is reduced by about two-thirds, about 10 minutes.

Add broth and water to pot, along with the browned beef and any juices from the platter. Stir it up, and bring to a simmer. Cover and braise in the oven until meat is very tender, about 2 to 2 ½ hours.

From Our Kitchen to Yours: Shrimp and Wheat Berry Salad

On June 26th, Food & Friends’ chefs served up tasty creations alongside the DC region’s 55 most talented chefs during our 22nd Annual Chef’s Best Dinner & Auction presented by the NACDS Foundation. In addition to an exquisite fresh fruit display, Executive Chef Mark Locraft and his team provided tastings of a healthy and delicious dish -- Shrimp and Wheat Berry Salad.

Miss Chef’s Best this year? Loved the dish and want to make it at home? Here's the recipe. Don’t forget to tell us how it tastes!

Shrimp & Wheat Berry Salad

Photo courtesy of bitcheswhobrunch.com

Serves 8 to 10 People

INGREDIENTS

• 4 oz Smoked Shrimp
• 1 lb. Wheat Berries
• 2 Red Grapefruits; section and halve
• 2 Oranges; section and halve
• 2 Avocados; peel, pit, cut into chunks (save for last to prevent browning)
• 4 oz Red Radishes; trim and quarter
• 1/4 cup Red Onion; chopped
• 1/4 cup Fennel; chopped
• 1/4 cup Celery; chopped
• 2 tbsp Parsley; finely chopped
• 2 Bay Leaves
• White Wine Vinaigrette
• 4 tbsp. Fresh Tarragon; minced
• 1 Garlic Clove; minced
• 5 tbsp White Wine Vinegar
• 12 tbsp Extra Virgin Olive Oil
• Salt and Pepper to taste



Food & Friends' chefs provided tastings of a delicious
Wheat Berry Salad to nearly 1,200 people.

 DIRECTIONS

• Cook Wheat Berries and Soak Overnight in Water
• Drain, Place Wheat Berries in Saucepan
• Cover with Fresh Water and 2 Bay Leaves
• Simmer until Soft = Approx. 45 Minutes to 1 Hour
• Mix Vinaigrette (see ingredients above)
• Once Wheat Berries have been Drained and Cooled Completely, Gently Mix with Grapefruit, Orange, Avocado, Radish, Red Onion, Fennel, Celery and Parsley.
• Mix in Vinaigrette and Check Seasoning
• Garnish with Smoked Shrimp

Recipe Credit: Mark Furstenberg, as Presented at the 2012 Healthy Kitchens, Healthy Lives Conference

From Our Kitchen to Yours: Baked Salmon Cakes with Citrus-Cilantro Sauce

Food & Friends recognizes the role nutrition plays in helping individuals facing life-challenging illnesses. Salmon is one of the many foods incorporated into our clients' meal plans to increase their ability to effectively manage the symptoms of their illness and mitigate side-effects of treatment.

Check out the recipe below for Baked Salmon Cakes with Citrus-Cilantro Sauce, an actual dish served to clients.

The original recipe serves 6. Take a peak at how many ingredients we need to serve the same meal to 600 clients.

Serves 6 24 oz. fresh salmon 12 oz. cooked brown rice 3 tbsp. whole grain mustard 5 tbsp. reduced fat mayonnaise 2 whole eggs ½ cup fine Italian bread crumbs 1 tbsp. dried chives Salt and ground white pepper to taste

Serves 600 80 lbs. fresh salmon 40 lbs. cooked brown rice 2 qts. whole grain mustard 4 gals. reduced fat mayonnaise 15 doz. whole eggs 2 gals. fine Italian bread crumbs 6 oz. dried chives Salt and ground white pepper to taste

Method and Preparation:

Preheat oven to 375 degrees.

Cut salmon into 3 inch size fillets.  Coat the salmon pieces lightly with olive oil and season lightly with salt and ground black pepper.  Place on a sheet tray lined with parchment paper.  Bake in oven for 8-10 minutes. 

Once the salmon has cooled to room temperature, break apart pieces of fish into a large bowl.

Add to salmon: cooked rice, mustard, eggs, bread crumbs, chives, salt and white pepper.

Mix thoroughly until all ingredients are incorporated.  Form into cakes of desired size.

Heat a non-stick sauté pan over medium heat.  Add cakes and sauté until golden brown, about 3-4 minutes on each side.  Place in the oven and heat throughout, about another 3-4 minutes.

Meanwhile, to make the sauce, place lemon juice, orange juice, cilantro, and sugar in a sauce pan.

Place the corn starch and water in a cup and mix thoroughly.  Once the liquid in the saucepan has come to a boil, slowly add the corn starch “slurry” and whisk into the liquid.  Reduce the heat and simmer until liquid thickens slightly.  Season sauce with ground cumin and salt to taste.

To serve, place the salmon cake on a plate and spoon the sauce over the cake.

At Food & Friends we serve these salmon cakes over a bed of black bean ragu, with a side of seasoned turnip greens.

Find out how you can help us turn a recipe serving 6 people into a meal that will support hundreds of clients in their fight against life-challenging illnesses.

Mexican Fiesta: Cooking for Cinco de Mayo

Cinco de Mayo is right around the corner! During one of our recent client cooking classes, I found myself in the midst of new friends who were thrilled to learn some great new recipes and cooking techniques. Therefore, we had plenty of reason to celebrate, and decided to do so with a Mexican Fiesta! 

The word ‘salad’ often generates visions of iceberg lettuce topped with tomatoes, cucumber and carrots.  By now, you have realized that the Cooking Matters cooking classes are all about thinking beyond the ordinary- the word ‘salad’ in our class brings on a whole new meaning.   Instead of lettuce, Linda mixed black-eyed peas and corn for the base of this side salad.  Fresh flavors were formed when Kay skillfully chopped bright green cilantro and red onions.  Cumin added some heat, while crisp green bell pepper mellowed everything out.  Our resulting Southwestern Black-eyed Pea and Corn Salad was anything but iceberg!

Upon visiting any Mexican restaurant, patrons are typically greeted with a basket of tortilla chips and some kind of salsa.  That basket of greasy, overly salted, fried chips is a far cry from anything served up in our kitchen.  However, since you can’t have a true fiesta without chips and salsa, we chose to improve the nutrition of the chip by making our own!  Tuwanda created perfect little triangles from fresh, whole-corn tortillas.  These were simply lightly coated with non-stick spray and baked for a mere 10 minutes.  The resulting product- a perfectly light and crisp chip that would make the ultimate vehicle for our Mexican-inspired dips. 

After a quick demo from Chef Sophie, Ana easily cut and scooped the ripe avocados needed for our guacamole.  Wendy assisted in the slicing and dicing; soon we had the quintessential guacamole flavors from finely diced red onion, fresh cilantro and lime and just a touch of heat from jalapenos.  This smooth and creamy guacamole was the perfect accompaniment for our crispy chips. 

Meanwhile, Lon and Wanda worked together to create a fresh mango salsa- cool cucumber and warm jalapeno contrasted nicely in this treat for the taste buds.  Lastly, Tuwanda and Kay got to work on a cooked tomato salsa.  Since tomatoes are not yet in season, the canned version was used.  With the sweetness of cider vinegar and the warmth of cumin and cayenne, this salsa provided multiple layers of deliciousness. 

With our chips, dips and side salad ready to be gobbled up, we still needed the star of the meal.  A mixture of fresh, canned and frozen vegetables were all sautéed together as the filling for our quesadillas.  Black beans and low-fat cheese contributed both protein and texture.  Each participant chose their ideal amount of filling and got to work browning their whole-wheat tortillas for their perfect quesadilla.  With the sound of sizzling cheese and laughter from the group, I couldn’t think of a more perfect way to bring this Mexican Fiesta to an end.  I cannot wait to see (and taste) the culinary masterpieces that will be created by this wonderful group in the future!

By: Morgan Davis, RD, LDN