Cooking Club: Week 43

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Hey hey friends! This is big! Never in ten years of Sprouted Kitchen’s life have we posted a red meat recipe. Well, Hugh put a cheeseburger post on the blog many years ago but this feels different. I don’t cook much of it, so am not confident in my skills and recipe writing of it, but I know the carnivorous folks here were ready to switch up the proteins. Most menus will be largely poultry, fish and vegetarian options, but I am going to challenge myself to rotate in an alternative once or twice a month (veg friends, I will always offer an alternative swap!). So, pass any of your favorite recipes my way.

More big news: we are underway on rebuilding the Cooking Club site, from the ground up, to be able to offer you an even better user experience. There are some key features we have wanted to offer here - sub in recipes from the archives, updated design, a more functional archive, syncing across devices, a more nuanced user experience as a whole and lots more - but we’ve been limited by the platform we’re currently on. We still have a ways to go, but wanted to let you know improvements are on the way. All that to say, we would love to hear how you’re using Cooking Club and what might make it a more useful resource for you, so shoot us a message if you have something in mind!

Ok. Those are my housekeeping notes, but hope you have a great week! Don’t miss the overnight oats, my kids are obsessed and cherry season is super quick. As always, don’t hesitate with questions.


1-hr. Prep

Do this.

  1. Cook quinoa per package instructions (I prefer a 1.5 to 1 water to quinoa ratio). Allow to cool.

  2. In a jar, shake up the vinaigrette/marinade per the directions in Recipe 1.

  3. Clean corn, quarter peppers, slice onions, and place in an airtight container in the fridge for #2.

  4. Slice tomatoes and halve zucchini for #3. Salt zucchini and store in the fridge in separate containers.

  5. Mix together quinoa filling for zucchini in #3. Set aside.

  6. Prep overnight oats, divide in four jars, place in the fridge for #4.

  7. Make #3 for dinner!

Get this.

Vinaigrette/Marinade for #1 and #2
Veggies prepped for recipe #2 and #3
Zucchini filling made for recipe #3
Oats mixed for breakfast tomorrow morning #4
Dinner! Enjoy recipe #3


News:

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groceries

I am assuming you have sea salt, pepper, extra virgin olive oil and a higher heat oil, such as avocado oil or coconut oil. Check your stock on these before you head to the market, and check off any other items you may already have. As you continue to use these recipes, you will see repetition of my favorite ingredients. For example, while real maple and pine nuts are pricey pantry staples, they won’t sit in the pantry, you’ll use them in upcoming weeks. Use bulk bins at your local health food store to buy in smaller quantities if you prefer.

Your List i

shrimp & avocado salad w/ citrus vinaigrette grilled flank steak w/ summer corn succotash stuffed zucchini w/ blistered tomatoes overnight oats w/ cherry compote

Produce

Pantry

Meat, Dairy & Fridge


recipe 01: Shrimp & avocado salad w/ citrus vinaigrette

serves 4

This salad is a rendition of a restaurant salad titled “The Chunky Avocado” that is part-guacamole, part dinner salad. Its unabashed use of large chunks of creamy avocado, off-set by crunchy pepitas, sweet oranges, and bright pickled onions.

You’ll only need about half of the vinaigrette, and the rest is re-worked for the steak. Jicama is found in most grocery stores near the beets or by the plantains if you live in a community that has Latin food markets. At TJ’s it comes pre-chopped into sticks. Shrimp can be subbed for any protein of your liking. 

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Tips of The Week

Make Ahead: The dressing can be made 3 days in advance. Pickled onions can be made up to 1 week in advance. Avos don’t stay firm for more than a day or so, so spare the shrimp and avo for when you’re ready to complete the meal.

Use it Twice: The vinaigrette works as a marinade. The avo/black bean mixture can work as a dip if you leave out the greens and the protein. Spiced pepitas...make everything better.

Kid Friendly: We made tacos for them with the shrimp, avocado and beans.

Vegetarian Friendly: Omit the shrimp.


Ingredients
 

FOR THE VINAIGRETTE/MARINADE

½ cup avocado oil
3 cloves garlic, grated
1 tsp. lime zest
1 tsp. orange zest
¼ cup orange juice
¼ cup lime juice
2 tbsp. red wine vinegar
¼ cup finely chopped cilantro
1 tsp. honey
1 tsp. kosher salt
½ jalapeño, seeded, chopped + minced, optional

1 lb. large shrimp, peeled and deveined
Juice + zest of one lime
1 tbsp. avocado oil
½ tsp. chili powder
1 tsp. salt

FOR THE SMOKY PEPITAS

2 tsp. maple syrup
1 tsp. avocado oil
1 cup pepitas
½ tsp. kosher salt
1/4 tsp. smoked paprika
1/4 tsp. chile powder

5 cups spring greens or baby kale, chopped rough
3 medium avocados, chopped in chunks
½ cup peeled + chopped jicama
2 navel oranges, peeled + cut in chunks
1 cup black beans, drained + rinsed

Handful of cilantro, chopped
quick pickled onions or shaved red onion
2 oz. cotija, optional
Salt + cracked pepper

Tortilla chips, for serving, optional

Instructions

In a jar, mix together avocado oil, garlic, lime zest and juice, orange zest and juice, red wine vinegar, cilantro, honey, salt, and jalapeño if using. Give it a good shake. Reserve half for the marinade in Recipe 2.

In a gallon sized zip-top bag, season shrimp with lime juice and zest, oil, chili powder, and salt. Marinate for 10 minutes.

In a skillet, drizzle in the oil and maple and bring to medium heat. Add in pepitas, salt, smoked paprika, chile powder, and give the pan a shake to coat the seeds. Cook until popping and toasty, about 4 minutes. Don’t walk away, they burn easily. Remove from the heat and set aside. Transfer the nuts to parchment paper and re-use this pan for the shrimp. 

In the skillet over medium-high heat, drizzle a bit of oil and allow to heat up. Once it’s about to smoke, sear shrimp for 2 minutes on one side to get a quick sear. Flip, and sear for another 1 minute, depending on the size of your shrimpies. This can also be done on a grill or grill pan. Remove from the heat and set aside.

In a large bowl, mix greens, a drizzle with a bit of dressing. Toss lightly. Transfer greens to a large platter.

In the same bowl, add avocado, jicama, orange chunks, black beans, and cilantro. Drizzle with a few tablespoons of dressing and toss very lightly to combine. Spoon avo mixture over greens, and top with shrimp. Add pickled onions, the pepitas, and a sprinkle of cotija, if using.

Serve family style with a big bowl of warm tortilla chips.

Nutrition Information

per serving

  • calories
    675
  • fat i
    47 g
  • carbs i
    44 g
  • protein
    26 g

recipe 02: grilled flank steak w/ summer corn succotash

serves 4

Heads Up:

Plan to marinate steak for 4-8 hours.

If you don’t eat red meat, the marinade can work on chicken or portobello caps. You can use a different cut of steak if you’d like, just adjust the cook time accordingly. This uses the citrus vinaigrette from Recipe 1 as the base of the marinade, and the succotash comes together quickly after the veggies have turned caramel-y and sweet on the grill.

If you’re looking for a good steak grilling guide, this is a helpful resource.

Steak grilling tips: Turn the grill on high, and once it gets to temp, let it run for 5 minutes so the grates get hot. Place your steak near the back of the grill so it gets charred with a medium-rare middle. With a flank steak, start with 3 minutes per side. Always pat your steak dry before grilling. The less marbling, the less forgiving the cut is. A flank steak or skirt steak is much more tender if it is cooked to medium-rare or rare. If you like a steak well done, choose a strip steak or a rib-eye - both have more marbling that will keep them from being too tough.

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Tips of The Week

Make Ahead: The succotash will last in the fridge for 2-3 days. It will dry out a bit, so just toss it with a bit more oil and lime juice. Steak should be marinated in the morning prior to grilling.

Use it Twice: Fill warm tortillas with leftover steak, succotash, and avocado slices. Serve alongside the Limey-Slaw from week 38. Or, for a vegetarian option stir the succotash into small shell pasta, and toss with a bit of ricotta. Bake with large pieces of burrata covering the pasta and cook until bubbly.

Kid Friendly: We cut the meat into bitsy pieces for them or see above for the tacos or quesadilla idea.

Vegetarian Friendly: Portobellos can be marinated the same way but will only need about 30 minutes to soak up the flavor. Tofu could also be used as a substitute.


Ingredients


1.5 lbs. flank steak, trimmed
½ cup citrus marinade (Recipe 1)
2 tbsp. tamari, soy sauce (or sub coconut aminos)
1 tsp. coarse sea salt
½ tsp. cracked black pepper

4 cobs corn, husked
2 red bell peppers, quartered
4 scallions, trimmed
2 limes, halved
1 jalapeño
1/4 of small red onion, minced super small
Olive oil
Salt + cracked black pepper

1 clove garlic, grated
1 tbsp. olive oil
1/2 cup chopped fresh basil
1/2 cup chopped cilantro
Salt + cracked black pepper

Instructions

In a gallon sized zip bag, pour marinade and tamari over steak. Massage a bit and allow to marinade in the fridge for 4-8 hours.

Preheat grill to medium-high heat. 

Remove steak from marinade, and pat completely dry. Season generously with salt and cracked black pepper on both sides.

On a sheet pan, arrange corn, peppers, onion, scallions, limes, and jalapeño. Drizzle with a thin coat of olive oil and season with salt and pepper. Shake tray to coat.

Once the grill has reached medium-high heat, grease grates. Transfer veggies to the grill, placing the corn cobs over the highest flame. Grill corn for 3 minutes per side, rotating after you get a nice char. The peppers and jalapeño should take about 5 minutes total. The scallions and lime, just 2 minutes per side. Watch them carefully and pull after they have gotten grill marks and have softened a bit. We want a little crunch. Transfer grilled vegetables back to the tray and allow to cool before chopping.

Grill the steak near the hottest part of the grill. Cook undisturbed for 3-4 minutes per side, depending on the thickness of your steak and how well you like it done. It will continue to cook off the heat a bit. Transfer to a cutting board and cover loosely with foil. Allow to rest while you finish the corn - promise it won’t be cold, it needs to reabsorb the juices.

Meanwhile, in a large bowl, whisk together juice of the grilled limes, garlic, 2 Tbsp. olive oil, basil, cilantro, salt, and pepper. Remove kernels from the cob with a sharp knife, and transfer to the bowl. Chop the peppers, and thinly slice the charred scallions. De-seed jalapeño and mince. Mix all together that together, along with the minced red onion, and season to taste.

Cut flank steak on the diagonal against the grain. 

To serve, arrange steak sliced over spoonfuls of the succotash. Drizzle with steak juices from the cutting board.

Nutrition Information

per serving

  • calories
    442
  • fat i
    19 g
  • carbs i
    29 g
  • protein
    42 g

recipe 03: stuffed zucchini w/ blistered tomatoes

serves 4

The official do-all vegetable of early summer, zucchini gets a well-deserved spotlight for a three-month window. These boats are a perfect use of an overflowing zucchini bounty, and an in-season veggie. 

Don’t worry too much about over-filling - they’re a little messy. You don’t have to grill them, the zucchini can go for a pre-roast before filling if the grill sounds fussy.

A Note on Zucchinis:

A pre-salt to get out the excess water is an extra, not necessary but highly recommended step. Many zucchini dishes are ruined by too much excess water. If you remember to pre-salt them in the morning, when you come home, just pat em’ dry and proceed. 

Halve the zucchini lengthwise, place on a paper towel lined plate or sheet tray, and sprinkle with 1 tsp. of salt. Refrigerate for at least one hour. The zucchini will release excess water. Pat dry before grilling.

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Tips of The Week

Make Ahead: Filling for the zucchini can be made 3 days in advance. Zucchini can be pre-salted 1 day ahead of time.

Use it Twice: Double the filling, and add chopped marinated artichoke hearts, cannellini beans, and sun-dried tomatoes for an easy side.

Kid Friendly: I knew this wouldn’t be a favorite with my wee ones (I didn’t like olives until I was 30), but sometimes we do a few trial bites, and if it’s not for you? Ok. Thanks for trying. Someone may shed a tear in this process, but I refuse to make a second meaI. I always have fruits, veg and hummus. I found this one a little tough to reinvent, so I just didn’t.

Carnivore Addition: Halve the amount of quinoa and stir in cooked, crumbled Italian sausage.

Dairy-Free: Skip the cheese.


 Ingredients

1 clove garlic, grated
4 Tbsp. olive oil
1 tbsp. red wine vinegar
Juice + zest of one lemon
2 tsp. dried oregano
½ tsp. sea salt
freshly cracked pepper

4 medium zucchinis, halved lengthwise 
1 cup baby tomatoes, halved

1 cup cooked quinoa, farro, or couscous
½ cup chopped fresh basil
¼ cup chopped kalamata olives
1 small shallot, minced (about 3 Tbsp.)
4 oz. feta, crumbled

1/4 cup panko bread crumbs
¼ cup finely grated parmesan
¼ cup pine nuts, toasted

Fresh herbs, for garnish
Pesto or Zoug Sauce, thinned with a splash of water, optional

Instructions

Preheat oven to 375’. Grease a 13 x 9 baking pan and set aside. Heat the grill to medium-high heat.

In a medium bowl, whisk together garlic, oil, red wine vinegar, lemon zest and juice, dried oregano, salt, and pepper. Brush zucchini with a bit of the marinade, and season with a pinch of salt and pepper. Halve the tomatoes. Toss them in a tablespoon of the dressing, spread them in the baking dish and roast them, in the upper third of the oven, for 15 minutes. Remove to cool. 

Grease grill grates with oil. Transfer zucchini, cut side down on a diagonal on the grill. Cover, and cook for 7 minutes or until the zucchini has nice grill marks. Flip over, and cook for an additional 2 minutes. Remove and allow to cool before handling. 

Meanwhile, assemble the filling. In the bowl with the remaining dressing, add quinoa, basil, olives, shallot, and feta. Stir to combine and season to taste. 

Using a small spoon, scoop out the center of the zucchini halves and discard. (You want a vessel for the filling but enough structure for the boats to remain sturdy). Assemble in the baking dish. Fill each boat with a few tablespoons of filling, piling high. If you have remaining filling, reserve and serve on the side. Sprinkle each boat with panko, parm, and pinenuts.

Transfer to the oven and cook for 15 minutes. Turn on the broiler, and crisp the topping until the cheese has browned, 2 minutes. Watch so your nuts don’t burn. Spoon the tomatoes over the top, pop the dish in for one more minute for those to warm through. 

Garnish with a sprinkle of fresh herbs and a drizzle of pesto or zhoug sauce, if using. I thin it out with a splash of water so it spreads better. Add an arugula side salad to round out the meal. 

Nutrition Information

per serving

  • calories
    403
  • fat i
    30 g
  • carbs i
    25 g
  • protein
    13 g

recipe 04: overnight oats w/ cherry compote

serves 4

Swap out any fruit you choose based on the season. I suggest almonds, cacao nibs, and a dollop of yogurt for topping. If pitting cherries and stewing them just sounds like too much, use some fresh berries and a dollop of your favorite jam. 

If your family eats dairy, feel free to sub that in here. I’ve done a deep dive on dairy-free yogurts lately, and like Lava, Chobani or Forager nut milk yogurt for this. Culina is amazing, but thicker, and better as a snack or for sauces. Cow or goat or sheep dairy all work here!

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Tips of The Week

Make Ahead: Oats can be made up to 4 days in advance and kept in the fridge. All the goodies and garnishes can be loaded on so they are grab-n-go in the fridge.

Use it Twice: I have used a tablespoon or so blended into a smoothie and it thickens it beautifully!

Kid Friendly: I’m telling you, with the cocoa nibs and dollop of yogurt on top, I somehow fooled them into thinking this was some sort of breakfast sundae - they inhaled them.


Ingredients

1 1/2 cups nut or oat milk 
1 cup dairy-free yogurt, unsweetened
2 Tbsp. flaxmeal
2 Tbsp. chia seeds
2 Tbsp. maple syrup
½ tsp. kosher salt
1 tsp. vanilla extract
1/2 tsp. ground cinnamon
½ tsp. ground ginger
1 1/4 cups old-fashioned oats

½ cup water
2 tbsp. maple syrup
½ tsp. ground ginger
1 lb. cherries, pitted and halved

Topping options

slivered almonds, toasted
large flaked coconut, toasted
cacao nibs
yogurt
maple syrup, if desired
sea salt
cinnamon


Instructions

In a large bowl, whisk together almond milk, yogurt, flax seeds, chia seeds, maple syrup. Salt, vanilla extract, cinnamon, and ginger. Stir in oats to combine. Transfer mixture to an airtight container or 4 mason jars. Refrigerate overnight.

Before serving, loosen with a bit of nut milk until you have reached your desired thickness. Transfer to bowls.

To make the cherry compote, in a medium saucepan, bring water, maple syrup, and ginger to a boil. Add cherries, and reduce to medium heat. Simmer for 10 minutes until the liquid has reduced a bit. Smash the cherries a bit with the back of a spoon. If you’d like more of a sauce, continue to cook for 5 more minutes, allowing the cherries to break down. Remove from the heat to cool down. 

Swirl the cherry compote over the cold oats. Sprinkle with desired toppings. Spoon over a dollop of yogurt, maybe a drizzle of maple syrup if desired, and sprinkle just a pinch of sea salt and cinnamon over top. 

Nutrition Information

per serving

  • calories
    317
  • fat i
    8 g
  • carbs i
    57 g
  • protein
    9 g