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Carrot Coconut Curry Soup, Curry Butter Chicken, Cold Noodle Salad with Curry Carrot Sauce, Suntella, Traditional Hummus, Homemade Crackers
In this class you’ll learn how to cook a large batch of soup that can be used in multiple recipes throughout the week. Also, you’ll learn how to cook dried beans perfectly, make your own sunflower seed cocoa butter, hummus, and crackers.
Shopping List
Pantry Staples for January 30th Class
Soy Sauce or Liquid Aminos
Fish Sauce
Toasted Sesame Oil *optional
Rice Vinegar
Honey, Agave or Maple Syrup
Salt
High Quality Olive Oil
Vegetable or Olive Oil
Coconut Oil
Whole Wheat Flour *optional
Oats (Gluten Free) *optional
Dehydrated Onions
Dried Chives
Shopping List by Department for January 30th Class
Produce
1 bag yellow onions
1 bag whole peeled garlic
1 hand ginger
1 tube lemongrass paste OR 1 bunch lemongrass stalks, fresh (find in the refrigerated section)
1 2-lb bag carrots
1 butternut squash
1-2 quart vegetable stock *see Notes
2 bunches cilantro
1 bunch parsley
1 head cauliflower or 2 pkg cauliflower rice
1 red bell pepper
1 pkg sugar snap or snow peas
1 lemon
Meat/Protein
2-3 lbs boneless chicken thighs or breasts, drumsticks, quarters or whole chicken (cut up or intact)
Dairy/Eggs
2 pints plain, unsweetened Greek yogurt (dairy or non-dairy)
1 pint milk or nut milk, unsweetened and unflavored*
Grains/Nuts/Dried Fruit
1 pkg almonds *optional, for garnish
1 pkg rice noodles or spaghetti
1 pkg gluten free flour
1 pkg almond flour
1 lb raw or toasted sunflower seeds, unsalted
1 jar tahini (sesame paste) *optional
Canned Goods & Non-Perishables
1 jar Thai green or red curry paste
1 can coconut milk
1 can coconut cream OR (see Dairy for starred substitution)
Sriracha honey *optional, for garnish
1 pkg unsweetened cocoa powder
1 bag dried chickpeas
1 28-oz can fire roasted tomatoes
1 pkg kombu (dried seaweed)
Frozen Items
None
Carrot Coconut Curry Soup
A bold soup with a burst of flavor and color. We love how this soup just shows up to the table and gets to show off. I made this in my new pressure cooker in 20 minutes! Take advantage and use yours if you have one, or use a slow cooker or stove top method. We’ve made one similar before, so you’ll have the chance to flex some old muscles, however we’ve added new ingredients so this one will taste entirely different!
Ingredients
1 yellow onion, roughly chopped
4 cloves garlic
1 2-inch piece fresh ginger (or 1 Tbsp ginger paste)
2 Tbsp lemongrass paste (or 1 stalk whole lemongrass, bruised with a spoon)
2 Tbsp Thai green or red curry paste *check label for peppers/nightshade ingredients
4 carrots, roughly chopped
1/2 butternut squash, peeled and cubed (seeds removed) --this should equal 1 ½ cups - 2 cups
3 cups vegetable or chicken stock (or just use water)
1 Tbsp soy sauce or liquid aminos + more to taste
1 Tbsp fish sauce
1 can coconut milk
½ bunch cilantro, rinsed and chopped for garnish
1 cup almonds, toasted for garnish *optional
Sriracha honey, for garnish *optional
Instructions
- In a large soup pot, sauté onion, garlic, ginger, lemongrass* and Thai curry paste together for 5 minutes. *If using bruised lemongrass stalk, pound it on your countertop with a wooden spoon gently to “bruise” it, then place it whole in the soup. You will be removing it before blending.
- Add carrots and butternut squash and cook 5 minutes more, stirring often.
- Add stock and bring to a boil, then reduce to a simmer for 20 minutes, or until squash is cooked. Remove lemongrass stalk if used.
- Add to a blender and purée until smooth.
- Return to the soup pot, add soy sauce, fish sauce and coconut milk. Reheat over low slowly and taste. Add more soy sauce if desired.
- To serve, ladle hot soup into bowls and garnish with cilantro, toasted almonds and a drizzle of sriracha honey.
Curry Butter Chicken Recipe
This is a meal that requires a small amount of planning ahead, since the end result is best if the chicken has marinated in the sauce/soup overnight. If you don’t have time, don’t fret! It will still be delicious.
Using our Soup as the marinade is helpful in many ways: It limits the amount of time you’re spending in the kitchen, it teaches you how to understand the relationship between many different ethnic recipes (they are not all that different!) and since both recipes make a lot of food, you’ll be set on your meal options for the week and save money at the store by buying ingredients that serve more than one purpose!
Ingredients
4 cups Carrot Coconut Curry Soup
3-4 lbs chicken drumsticks, thighs or breasts
1 head cauliflower, riced (or 2 pkg cauliflower rice)
1 can coconut cream
1 28-oz can fire roasted tomatoes
2 lemons, sliced into wedges
½ bunch cilantro, rinsed and chopped
1 cup cashews, toasted and chopped *optional
Instructions
- Combine chicken and Coconut Curry Soup in a large gallon-sized zip top bag or a container with a tight-fitting lid. Turn chicken to coat evenly and place in the fridge to marinate for at least 2 hours or overnight/all day.
- When ready to bake, preheat oven to 375 F.
- Combine in a bowl the coconut cream and fire roasted tomatoes.
- Pour out all contents (chicken + marinade) into a large baking dish, arrange chicken evenly and pour coconut-tomato sauce over top. Place in the oven to roast for 30-45 minutes, or until meat is cooked and falling off the bone (when applicable).
- While chicken is cooking, make your grain (if using) and set aside to keep warm until ready to enjoy.
- To serve, spoon chicken and sauce over your cooked grains and garnish with a lemon wedge, a sprinkling of cilantro and chopped toasted cashews (if desired).
Cold Noodle Salad
I love this noodle salad because it can be tweaked to work with almost any dietary restriction or allergy. It's also light, healthy, flavorful, and fantastic for kids because it's fun! Get your kids in the kitchen to help prep the veggies and toss the noodles.
Asking for their involvement will help encourage them to eat it when it's time since they feel like they had a hand in making it.
Ingredients
2 Tbsp toasted sesame oil, divided *or any oil per dietary needs
¼ cup rice vinegar
1 pkg rice noodles or spaghetti noodles, your choice based on dietary restrictions
1 red bell pepper, stem & seeds removed and diced
2 carrots, shredded
1 cup sugar snap or snow peas, sliced into strips (julienne)
1 yellow onion, sliced into thin slivers
1/2 bunch cilantro, rinsed and chopped
1 cup carrot coconut curry sauce/soup (use more as needed)
Leftover baked Curry Butter Chicken, shredded
Sesame seeds, toasted *optional
1 tsp soy sauce or liquid aminos, to taste
Instructions
- Make noodles according to package instructions, minus 1 minute for perfectly al dente texture.
- While noodles are cooking, prep your vegetables.
- Run noodles under cool water after straining in a colander. Then add 1 Tbsp sesame oil (any oil can be used here) and toss to prevent sticking while you work with your other ingredients.
- In a large bowl, combine the rest of the oil, rice vinegar, red bell pepper, carrots, sugar snaps or snow peas, yellow onion, and cilantro and stir to combine.
- Add cooked noodles and toss gently to coat.
- Next, add coconut curry sauce/soup (cold) and shredded chicken if desired.
- Top with toasted sesame seeds if desired.
- Serve at room temperature or chill for use throughout the week, remembering to taste before serving and adjust seasonings as needed to keep the flavors bright.
Notes
Notes: Because we are using leftover Coconut Carrot Curry sauce/soup and shredded Curry Butter Chicken, this dish makes perfect cold lunches for every member of the family.
If avoiding sesame products, simply add any nut you like as a garnish for the toasted sesame seeds.
Suntella
A play on Nutella (hazelnuts + cocoa powder), this Suntella is fun and so nutritious for kids. Also, because this spread is not made with nuts, it's perfect for anyone with a nut allergy.
Feel free to play around with the ingredients to find the perfect flavor combo + consistency for you!
Ingredients
1 lb raw or toasted sunflower seeds, unsalted
1 cup sunflower or coconut oil, as needed
1-2 Tbsp honey, agave or maple syrup *optional
1 cup cocoa powder
Instructions
- In a blender or food processor, combine sunflower seeds, oil (start with 2 Tbsp and add more as needed to thin to desired consistency), optional honey, agave or maple syrup and cocoa powder.
- Blend for 2-3 minutes or until all ingredients are smooth and evenly incorporated. Taste and adjust flavorings as needed. Store at room temperature in an airtight container.
Notes
See our Cracker Recipe for serving with your Suntella!
SIDE Traditional Hummus
Hummus seems to come in many different forms these days and is a dip/condiment that is easy to find. However, it's not always inexpensive and is far less expensive and easier (not to mention healthier) to make at home.
This simple traditional hummus recipe will teach you the basics in both procedure and flavor. What's nice about this recipe is that by making it you will learn how true hummus is supposed to taste! Try it this way first, then feel free to add ingredients as desired to achieve new flavors every week!
Ingredients
Traditional Hummus
1 bag dried chickpeas (garbanzos)
1 cup reserved cooking water (aquafaba), divided
1 lemon (preserved or fresh)
2 cloves garlic
¼-½ cup tahini (sesame seed paste) *optional
1 tsp salt
Red pepper flakes, to taste *optional
2 Tbsp highest quality olive oil for drizzling
A pinch of smoked or regular paprika
Instructions
For BYOB Beans
- Pour out beans into a strainer and pick through to make sure there are no pebbles/debris. Rinse and pour into a large ovenproof Dutch oven.
- Fill Dutch oven with water, making sure to cover beans by 4 inches.
- Add a thumb-sized piece of Kombu.
- Bring to a boil on the stovetop, cover pot and set a timer for 15 minutes.
- While beans are cooking, preheat oven to 250 F.
- After 15 minutes of cooking, place beans (still covered) in the oven and set a timer for 60 minutes.
- Check beans after 60 minutes for doneness, and continue cooking for an additional 30 minutes if needed. Beans are done when they are soft but still intact (think al dente--they should have a toothsome bite to them still and not be mushy, broken open or falling apart).
- Once beans are done, strain (reserving 2 cups of cooking liquid -see Notes-) and store in plastic bags or containers, freezing what you don’t need. If making a big batch of hummus, use all of the beans that you’ve made.
For the Hummus
- In a blender or food processor, make hummus by adding 3 cups cooked chickpeas, half of the aquafaba, the juice of 1 lemon, 2 cloves garlic, 1/4 -1/2 cup tahini (optional), plus salt and red pepper flakes to taste. Add any of the other optional add-in’s as desired (see above).
- Blend until smooth, adding extra aquafaba as needed to thin out your hummus.
- Pour into a bowl and serve with a drizzle of olive oil and a sprinkling of smoked or regular paprika.
Notes
Aquafaba is a fantastic replacement for egg whites in most recipes which require whipped egg whites. It is a fascinating ingredient! Try whipping some up next time you’re making chocolate mousse for a Vegan friend.
Hummus lasts a long time in the fridge when stored in an airtight container. If stored properly it will last for 2 weeks. Make sure to double this batch with all of the beans you’ve cooked if desired. Hummus can be frozen, too! Just make sure to mix thoroughly once thawed.
Optional add-in’s: 4 cloves roasted garlic, 1 cup roasted red bell peppers, 1 cup toasted pine nuts, 2 cups fresh herbs, chipotles in adobo sauce, fermented red chile paste (any combination of the previously stated ingredients would be delicious)
Homemade Crackers
Teaching students how to make crackers helps them to feel that even in a pinch they’ll be able to pull off a healthy snack or appetizer for surprise guests this holiday season!
Crackers are not only easy to make, but they can be made from a host of different ingredients that live in the pantry. Using a base recipe that I once received from my very gifted culinary friend, Sarah, I make crackers often when I have very little time to get a healthy snack together for a gathering, party, or as a nice addition to cheese or soup.
Ingredients
Gluten Free version with Nuts
1 pkg almond flour
1 pkg gluten free flour mix (or teff, chickpea flour, gf oat flour, etc.)
Need approximately 3 cups flour + grains total
2 tsp salt
⅓ cup vegetable oil or coconut oil
2 tsp honey, agave or maple syrup
½ cup milk or nutmilk, plain (or yogurt/dairy-free yogurt, plain)
Whole Grain Onion Crackers
2 cups whole wheat flour
½ cup oats
½ cup dehydrated onions
2 Tbsp dried chives
2 tsp salt
⅓ cup vegetable oil
2 tsp honey, agave or maple syrup
½ cup milk or nutmilk, plain (or yogurt/dairy-free yogurt, plain)
Instructions
- Combine dry ingredients and wet ingredients in separate bowls. Mix each separately, then combine together.
- Divide dough into three parts, and working in batches, roll out dough onto a Silpat or piece of parchment paper that is heavily floured.
- Making sure your rolling pin is floured constantly, roll dough to a thickness of 1/32 of an inch. In other words: very thin.
- Using a pizza cutter, gently (so as not to slice the Silpat) cut crackers into even strips and then squares. There will be no need to separate them as they will shrink and separate a bit while baking.
- Bake in an oven set to a temperature just shy of 300 degrees and remove crackers when golden brown and crispy. because of their water content, the crackers in the very middle of the pan will feel a touch soft when they are hot, but should cool to a nice crispness (about 30 minutes).
- If they are still too soft, return them to the oven. Keep in mind that the crackers on the border of your sheet tray will be crispier than the crackers toward the center, so remove finished crackers as need from your baking sheet until all crackers are baked to your liking.
Feeding Your Child’s Development on a Busy Schedule: Holiday Edition!
December 7th, 2017
Find recipes from our class below that will allow you to make meals in advance + healthy treats for home, guests and while traveling.
Sweet & Spicy Stuffed Chicken
Prep
Cook
Total
Yield 6-8 servings
I have made this easy stuffed chicken time and time again because it comes out so well, makes great leftovers and has a nice surprising spicy and sweet twist. For a non-spicy version, simply omit the red pepper flakes and make sure to check your pantry before you shop. The dried fruit used in this recipe can be mixed and matched and many of us already have a good quantity in our cupboards!
Ingredients
1 tsp olive oil
4 large chicken breasts, butterflied
1 tsp salt and pepper, to taste, divided
4 cups dried fruit mixture (use apricot, raisins, cherries, figs or any dried fruit you have on hand)
1 pinch red pepper flakes *optional, only for those that can eat night shades
1 Tbsp fresh rosemary, chopped
4 cloves garlic, minced
Instructions
- Prepare dried fruit mixture: Bring 1 quart water to a boil and pour over dried fruit in a large bowl. Rehydrate fruit for 15 minutes, or until it has softened.
- Remove fruit from bowl, reserving 1 cup whole fruit for garnish and making sure not to drain liquid just yet.
- Add fruit to a blender or food processor, process until slightly chunky then remove half of the mixture for Fruit Cake. To the remaining mixture, add half the salt + pepper and red pepper flakes, rosemary and garlic. Pulse to combine, adding extra soaking liquid as needed to help break down the fruit and create a paste. Set aside.
- Preheat oven to 375 F.
- Remove chicken breasts from package and using a sharp knife, cut a slit lengthwise down the middle, making sure not to cut all the way through. Open butterflied chicken breats and place in between two pieces of plastic. Using a rolling pin, pound out until 1/4" thin.
- Add processed fruit and roll up, securing with toothpicks if needed.
- Place in a baking dish and sprinkle chicken with remaining salt + pepper.
- Bake in the oven for 30-45 minutes, or until chicken is cooked through and a thermometer measures 160 F.
- Remove from oven and allow to cool for 10 minutes.
- Serve with reserved whole fruit on top as a garnish and spoon residual juices over the chicken.
- Slice thinly to reveal pinwheel design for effect!
Courses dinner
Cuisine holiday
Passed Puff Pastry Appetizers
Prep
Cook
Total
Yield 2 dozen
The most popular appetizer I make, these are decadent and light and use leftover pantry staples so that students can learn to get creative in the kitchen and feel empowered.
Ingredients
2 yellow onions, sliced thinly in rounds
1 tsp olive oil
1/2 tsp salt
1 Tbsp brown sugar
1 wedge bleu cheese or 1 pkg crumbled bleu cheese
3 pears, sliced
2 cups walnuts, toasted and chopped
1-2 pkg puff pastry dough, thawed and cut into rounds with a circular cookie cutter measuring 2 inches in diameter
Instructions
Preheat oven to 400 F and remove puff pastry from the freezer to thaw slightly.
While pastry is thawing, prep other ingredients and crumble bleu cheese.
Add onions and olive oil to a skillet set over medium heat and cook slowly, stirring often, until they are softened, about five minutes.
Add salt and brown sugar, cover and turn heat down to low. Check every five minutes and stir to prevent scorching. Remove from heat once onions are caramelized and deep brown, about 20-30 minutes.
Once puff pastry is thawed, gently open folded package up onto a lightly floured surface and cut into rounds, making sure to cut as close together as possible so as to waste as little dough as possible. *You won't be able to reuse scraps for this recipe so use as much dough as possible in this initial cutting.
Place rounds close together on a parchment or Silpat-line baking sheet and prick with a fork.
Place in the oven for their initial baking and set a timer for 10 minutes.
Remove once they look like they are beginning to "dry out" and get flaky, but don't let them brown yet.
Top with onions and pears, sprinkle with salt and pepper, and return to the oven to finish baking, another 15 minutes or so.
Remove from oven, sprinkle with bleu cheese and return to the oven for 2 minutes to melt cheese.
Top with toasted nuts (see recipe here) and serve hot or at room temperature.
Courses appetizer
Everything Bagel Whole Grain Crackers
Prep
Cook
Total
Yield 4 dozen
Teaching students how to make crackers helps them to feel that even in a pinch they’ll be able to pull off a healthy snack or appetizer for surprise guests this holiday season!
Crackers are not only easy to make, but they can be made from a host of different ingredients that live in the pantry. Using a base recipe that I once received from my very gifted culinary friend, Sarah, I make crackers often when I have very little time to get a healthy snack together for a gathering, party, or as a nice addition to cheese or soup.
Ingredients
1 1/2 cups whole wheat flour*
2 tsp salt
1/2 cup milk or plain yogurt/kefir
The following ingredients are grains of your choice totaling 1 1/3 cup
1/3 cup flax seeds
1/8 cup amaranth
1/8 cup millet
1/8 cup sesame seeds
1/8 cup chia seeds
2 tbsp raw agave
1/3 cup coconut oil or olive oil (really any healthy oil will do!)
2 Tbsp Trader Joe's Everything But The Bagel seasoning blend
*Try any nut flour or gluten free flour you like here, just keep in mind that the finished product will change slightly with each different type of "flour".
Instructions
Combine dry ingredients and wet ingredients in separate bowls. Mix each separately, then combine together.
Divide dough into three parts, and working in batches, roll out dough onto a Silpat or piece of parchment paper that is heavily floured.
Making sure your rolling pin is floured constantly, roll dough to a thickness of 1/32 of an inch. In other words: very thin.
Using a pizza cutter, gently (so as not to slice the Silpat) cut crackers into even strips and then squares. There will be no need to separate them as they will shrink and separate a bit while baking.
Bake in an oven set to a temperature just shy of 300 degrees and remove crackers when golden brown and crispy. because of their water content, the crackers in the very middle of the pan will feel a touch soft when they are hot, but should cool to a nice crispness (about 30 minutes).
If they are still too soft, return them to the oven. Keep in mind that the crackers on the border of your sheet tray will be crispier than the crackers toward the center, so remove finished crackers as need from your baking sheet until all crackers are baked to your liking.
Notes
Go Gluten-Free! Thanks to Evie's recipe testing, we now know that using gluten-free flour, like almond meal or another type of GF flour blend, will work so substitute as needed.
Courses snack, appetizer
Fermented Giardinieri
Prep
Total
Yield 1 quart
Having a jar of delicious fermented veggies on the counter helps dissuade unhealthy eating. Not only are these tasty, but they are beautiful as a display for a table centerpiece. They also help loads with digestion because they are loaded with pro-biotics so keep these on hand to help balance out heavy and hard-to-digest foods.
Ingredients
For the Brine
2 Tbsp pink salt (Himalayan salt)
1 quart water
For the Giardinieri
2 cups broccoli florets
2 cups cauliflower florets
1 bunch asparagus, trimmed
3 carrots, trimmed
3 stalks celery, trimmed and sliced into 1 inch pieces on the bias
4 cloves garlic
1 pinch red pepper flakes
Instructions
For the Brine
Prepare brine by dissolving salt in 2 cups water over low heat.
Once dissolved, add the rest of the water to cool down.
For the Giardinieri
Prep all of your vegetables and pack tightly into a clean quart-sized mason jar.
Pour brine over top to cover completely, cover loosely and place over a towel in a cool, dark place in your kitchen. Don't forget to "burp" once a day!
Ferment for one week then cover tightly and keep around for snacking.
Notes
When stored properly, fermented vegetables will last for a year! Just remember to remove what you want to eat with a clean fork, not your fingers.
Courses side, snack
Whole Wheat Fruit Cake
Prep
Cook
Total
Yield 1 loaf
This delicious (and healthy) cake is not your ordinary fruit cake! Using whole wheat and leftover dried fruit from our recipe above means that prep for this dessert is less time-consuming. Recipe can be used to make a cake or muffins and can be made well in-advance and frozen.
Ingredients
1/2 cup vegetable oil
1/2 cup vanilla sugar
1/2 cup dark brown sugar
1 1/2 cups re-hydrated dried fruit mixture *see Sweet & Spicy Stuffed Chicken for the recipe
1 1/2 cups whole wheat flour
1 tsp baking soda
1 tsp salt
2 eggs
a heaping 1/2 cup sour cream or whole milk yogurt (or a nondairy substitute--Tofutti sour cream or coconut milk yogurt both work!)
Instructions
Preheat oven to 350 F.
Combine in a bowl the flour, baking soda and salt.
Add eggs, oil and sour cream/yogurt, stirring to combine.
Pour fruit mixture into flour mixture, making sure to stir rapidly (with your wooden spoon) to combine.
When mixture is thoroughly combined, pour into a well-oiled (and parchment-lined) loaf pan, scatter with walnuts on top if desired and bake for 45 minutes. Alternatively, you can bake these little delicacies in a muffin tin, which is my preferred method. Muffins take substantially less time, more like 15-20 minutes.
Once the loaf is browned on top and a skewer comes out with only a few moist bits attached to its end, allow to cool for ten minutes in the pan, then use the dull side of a knife to loosen it from its baking pan and invert onto a cooling rack to continue cooling. For muffins, invert pan and tap abruptly to loosen muffins and allow them to fall out easily.
Notes
Substitute 2 mashed bananas for the fruit for a Banana Bread Loaf to enjoy throughout the year.
*The loaf can be fairly wet, so you may loose a little bit in the inversion. Don't worry--it will still taste amazing!
**Since class I have gone in and perfected this a bit. See my post on my personal food blog, DinnerDivide, for the full run-down.
Courses dessert, snack