Fresh Moves Recipes

As mentioned in A Tale of Two Food Deserts, here are some exclusive recipes from Kendall College.

Roasted Asparagus

• 1 pound asparagus spears, bottoms snapped off
• 1 tablespoons olive oil
• 1/2 teaspoon salt
• Parmesan cheese, for garnish (optional)
   

Directions

1. Preheat the oven to 425°F.

2. Toss the asparagus with the oil and salt and arrange on a baking sheet in a single layer, leaving space between the asparagus. Place in the upper half of the oven and roast, tossing occasionally, until browned at edges and tender, 12 to 15 minutes.

3. Drizzle with vinegar or lemon juice and serve warm.

4. Garnished with Parmesan cheese, if desired.

Recipe developed by Kendall College, School of Culinary Arts.

Summer Succotash

• 1 tablespoon olive oil
• 2 medium carrots, diced about the size of the lima beans
• 1 cup corn kernels, cut from cob
• 1 cup lima beans or edamame*
• 3 green onions, white and green parts, sliced thinly
• 1 clove garlic, minced
• Salt and pepper, to taste

Directions

1. Heat a sauté pan, add the olive oil, and sauté the carrots about 5 minutes, until they are half-cooked.

2. Add the corn and lima beans and continue to sauté at medium-high heat to caramelize vegetables a bit (another 5 to 7 minutes).

3. Add the onions and garlic and cook until fragrant, moving the vegetables continuously so as not to burn the garlic.

4. Season with salt and pepper to taste.

*If lima beans are unavailable, fresh green beans can be sliced into 1/4-inch pieces.

Recipe developed by Kendall College, School of Culinary Arts.

Healthy Greens with Quick-Pickled Red Onions

• 2 tablespoons olive oil, divided
• 1 pound kale, spinach, mustard, or turnip greens, washed and trimmed
• Salt and pepper, to taste
• 1 medium red onion, sliced thinly
• 2 tablespoons red wine vinegar
• 2 tablespoons water
• 1 1/2 teaspoon sugar or honey
   

Directions

1. Heat a sauté pan, add 1 tablespoon of the olive oil, add the greens, and sauté, stirring and turning greens to expose all leaves to the heat.

2. When fully wilted, season with salt and pepper to taste and remove from heat. Transfer the greens to a bowl and set aside.

3. Reheat the sauté pan. Add the remaining oil and sliced onions to the pan and cook until soft and slightly translucent.

4. Add the vinegar, water, and sugar and allow the liquid to cook away by at least half. Return the greens to the pan and toss with the onion mixture, tasting again and adjusting seasoning if necessary.

Recipe developed by Kendall College, School of Culinary Arts.

Fruity Breakfast Muesli

• 1 1/4 cups quick-cooking oats
• 2/3 cup reduced-fat (2 percent) milk
• 2/3 cup plain or vanilla low-fat yogurt
• 1 teaspoon vanilla extract
• 2/3 cup fresh orange juice*
• 1/4 cup honey
• 1 1/2 cups peeled, grated apples (about 2 medium)
• 1 cup chopped raw almonds
• 3 cups chopped fresh fruit (pears, peeled oranges, quartered grapes)
   

Directions
1. In a large bowl, mix together the oats, milk, yogurt, and vanilla. Let stand while the fruit is processed to soften the oats.

2. Whisk the honey into the orange juice to dissolve.

3. Stir the grated apples and almonds into the juice mixture, then add the chopped fruit.

4. Add the fruit mixture to the oat mixture and stir to combine. Cover and chill, then spoon into bowls. This recipe will keep for several days in the refrigerator.

*If desired, zest the oranges before juicing, then add the zest to the juice.

Recipe developed by Kendall College, School of Culinary Arts.

Chopped Salad

• 2 tablespoons red wine vinegar
• 2 teaspoons whole-grain or Dijon mustard
• 1 teaspoons honey
• Salt, to taste
• 4 tablespoons olive oil
• 1/4 head red cabbage, medium diced
• 3 carrots, medium diced
• 1/2 pound green beans, medium diced
• 3 ribs celery, medium diced
• 1/2 red onion, medium diced
• 1/4 cup grated Parmesan cheese
   

Directions
1. Whisk together the vinegar, mustard, honey, and salt until dissolved.

2. Incorporate the oil into the vinegar mixture; pour slowly while whisking constantly. Set aside.

3. Toss the vegetables with the vinaigrette.

4. Cover and refrigerate for 1 hour prior to serving. Serve with Parmesan cheese.

Tip: If you like your carrots and beans to be more tender, blanch in boiling, salted water for one minute, then quickly cool in a bath of ice water.

Recipe developed by Kendall College, School of Culinary Arts.

Refreshing Cucumber and Peach Salad

• 2 cups diced peeled pitted peaches (about 1 1/2 pounds)
• 1 cup diced unpeeled English hothouse cucumber
• 3/4 cup diced red bell pepper
• 1/3 cup chopped fresh cilantro
• 2 tablespoons fresh lime juice
• 2 tablespoons apricot preserves
• 1 teaspoon chopped canned chipotle chiles*
• Salt and pepper, to taste
   

Directions

1. In a medium bowl, mix the peaches, cucumber, bell pepper, cilantro, lime juice, apricot preserves, and chipotle chiles. Season to taste with salt and pepper.

2. Can be prepared 2 hours ahead. Cover and refrigerate. Stir to blend before serving.

*Chipotle chiles are canned in adobo sauce, available at Latin American markets, specialty-foods stores, and some supermarkets.

Recipe developed by Kendall College, School of Culinary Arts.

Grilled Pineapple with Honey Glaze

This recipe is especially tasty with frozen yogurt.

• 1/2 cup honey
• 1/4 cup fresh lime juice
• 1 tablespoon grated lime peel
• 1 large ripe pineapple
• 1/4 cup minced fresh mint

Directions

1. In a large glass baking dish, whisk together the honey, lime juice, and grated lime peel.

2. Peel the pineapple and cut crosswise into 6 rounds. Remove the core and discard.

3. Add the pineapple to the baking dish and turn to coat, then cover with plastic wrap and allow to marinate for 1 hour.

4. Prepare the grill (medium heat). Remove the pineapple from the marinade (reserve marinade) and grill until golden brown, about 3 minutes per side.

5. Transfer to a serving dish and pour the reserved marinade over. Sprinkle with mint.

Serve warm or chilled.

Recipe developed by Kendall College, School of Culinary Arts.

Lime Baked Bananas

These taste wonderful on top of angel food cake.

• 10 bananas, slightly underripe
• 4 tablespoons (1/2 stick) butter
• 4 tablespoons brown sugar
• Juice of two limes

1. Peel and split the bananas lengthwise. Place into a buttered baking pan.

2. In a saucepan, melt the butter and brown sugar together until the sugar is dissolved completely, remove from the heat, and add the lime juice.

3. Drizzle the butter-sugar mixture over the bananas and bake at 375°F until tender, basting occasionally, about 30 minutes.

Recipe developed by Kendall College, School of Culinary Arts.

Green Smoothie

• 3 cups (6 ounces) greens (spinach, kale, mustard, collards or beet greens), washed and picked
• 2 medium bananas, peeled
• 2 cups berries (strawberries, raspberries, or blueberries)*
• 1 medium apple or pear, cored
• Juice of 1 medium lemon
• 2 teaspoon honey
• 1 tablespoon flax oil (optional)
• 1 cup crushed ice
• 1/4 cup cold water (may need more depending upon desired thickness)

Directions
1. Place all ingredients into the container of a blender and secure the lid.

2. Blend on high for 1 to 2 minutes or until smooth, adding more cold water if necessary to fully blend. Serve immediately.

Makes 4 smoothies

*Red fruit creates a more appealing color.

Recipe developed by Kendall College, School of Culinary Arts.

Roasted Sweet Potato Salad

• 2 pounds sweet potatoes, peeled and large diced
• 4 tablespoons olive oil, divided
• Salt, to taste
• 1 pound red-skinned potatoes, large diced
• 4 ribs celery, medium diced
• 1 medium red onion, medium diced
• 2 tablespoons chopped fresh herbs (parsley, chives, mint, basil are all good options)

Vinaigrette

• 3 tablespoons red or sherry vinegar
• Juice of 1/2 orange
• 3 tablespoons whole-grain mustard
• 2 tablespoons honey
• Salt and pepper, to taste
• 1/3 cup olive oil
• 1 scallion, white and green parts (halved lengthwise and sliced very thinly)

To make the vinaigrette:

Whisk vinegar, orange juice, mustard, and honey together with salt and pepper. Slowly incorporate the oil in a stream, whisking constantly. Add the sliced scallion. Refrigerate until ready to use.

Directions

1. Preheat the oven to 375°F.

2. Toss the sweet potatoes in the olive oil and salt and spread on a sheet pan in a single layer, making sure pieces don’t touch. Toss the red-skinned potatoes in olive oil and salt and arrange in the same fashion on a second sheet pan. Roast the potatoes, tossing half way through for even browning, until tender, 30 to 35 minutes.

3. Allow to cool. Gently toss the potatoes with the celery, onions, herbs, and vinaigrette. Chill for at least 1 hour prior to serving.

Tip: If a hot side dish is desired, potatoes can be tossed right from the oven with room-tempurature dressing and served immediately.

Recipe developed by Kendall College, School of Culinary Arts.

Broccoli Soup In-a-Hurry

• 1  can (15 ounces) evaporated skim milk
• 1  can (15 ounces) chicken stock
• 2 tablespoons olive oil
• 1 large yellow onion, peeled and medium diced
• 1 large head of broccoli, stems removed, cut into 11/2 inch florets*
• 3 cloves garlic, peeled and chopped
• 1 tablespoon butter (optional)

Directions

1. In a small saucepan, combine the evaporated skim milk and chicken stock, heat to just under a boil, then reduce the heat to low and keep hot on the stove.

2. Heat a large skillet or sauté pan, add the olive oil, and sauté the diced onion until it is a bit translucent.

3. Add the broccoli and garlic and continue to cook until the broccoli is bright green and slightly tender.

4. Add the milk and stock mixture; allow to come just below a boil, about 5 minutes. Test broccoli tenderness by inserting a small knife in the stalk. Once it’s cooked and the liquid has thickened a bit, remove it from the heat.

5. Blend the mixture with a hand blender until smooth (if you don’t have a hand blender, you can transfer to a blender or food processor). If greater thickness is desired, add 1 the butter and reblend. If too thick, add hot water or additional stock. Taste and adjust seasoning.

*Reserve a few florets for garnish, if desired.

Recipe developed by Kendall College, School of Culinary Arts.

Spicy Brown Rice Salad with Mango and Scallions

This salad is delicious with grilled shrimp!

• 2 tablespoons vegetable oil (toasted sesame oil can be used for more Asian flavor)
• 1/4 teaspoon dried chile pepper flakes
• 1 teaspoon minced fresh ginger
• 3 tablespoons fresh lime juice*
• 2 tablespoons soy sauce
• 3 cups cooked brown rice (about 11/4 cups uncooked)
• 1 mango, peeled, pitted, small diced
• 4 green onions, thinly sliced
• Optional garnishes: blanched sugar snap peas, toasted sesame seeds
   

Directions

1. In a medium bowl, whisk together the vegetable oil, chile pepper flakes, ginger, lime juice, and soy sauce.

2. Add the rice, mango, and onions. Toss well. Cover and chill until serving time. Garnish with snap peas and sesame seeds, if desired.

*If desired, zest the limes before juicing and add 1 teaspoon to the salad.

Recipe developed by Kendall College, School of Culinary Arts.