Cooking Club: Week Two

Welcome!

Hey! You're back! Or new! Either one, happy to have you. The peaches are still at the markets, so I used them twice in here to enjoy them while they last. Please don't hesitate to send over any questions. I know we have both vegetarians and meat eaters involved here, so I am trying to include appropriate notes for everyone to make adjustments to their preference. Thanks! 

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updates:

- You'll now find a button below each recipe title. You can use this button to print the recipes (duh) and you can save the recipes as a .pdf from within the print dialog if you want to keep them on hand.
- A print function for the weekly grocery list is in the works.
- Be sure to follow the new Cooking Club Instagram account and join the Cooking Club Members Facebook Group. We will be sharing a few stories and videos while cooking from this week's plan. Please tag us if you post any photos and use the hashtag #skcookingclub so we can see each others meals!


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

PRODUCE

DRY INGREDIENTS

MEAT & DAIRY


recipe 01: poke bowls with brown rice and cucumber salad

serves 4

You can find sashimi-grade ahi at reputable grocers or fish-mongers as well as certain Costco stores. I find out the delivery date and plan to make this that same day. Fish is the quickest deteriorating protein, so the sooner you use it, the better. You could use salmon if you have a super fresh source for sashimi-grade. Either way, buy it and make this bowl within 24-hrs if you can. Seared ahi or any other fish can stand in here too.

The condiments here are important - they are how you will add spice and flavor to a potentially one-dimensional bowl. 

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Tips of The Week

Make Ahead: you can prepare the cucumbers one day in advance, just leave out the salt until serving (salt pulls moisture from vegetables and changes the texture if they sit too long). Rice can be cooked in advance and rewarmed.

Use It Twice: if you have extra rice, make these easy sweet potato veggie burgers on the Sprouted Kitchen instagram page.

Kid Friendly: rice and poke are passable, offer them a chopstick or toothpick to stab the poke to make it more of a game. If raw fish won't fly, cook an alternative protien or throw in some edamame beans for the kids.

Vegetarian Option: if you don't eat fish, you can substitute tofu in place of the ahi.

Gluten Free: tamari is a wheat-free alternative to soy sauce and can be found in most well stocked supermarkets these days.

Low Carb: skip the rice and pile the poke on some mixed greens that have been tossed with a drizzle of avocado oil, pinch of salt and pepper and a dash of rice vinegar.

 

Ingredients
 

For the Poke

1 1/2 lbs. sashimi-grade ahi tuna

2 Tbsp. toasted sesame oil
1 Tbsp. low-sodium soy sauce or tamari, more for serving
1 medium shallot, chopped
flaky sea salt
fresh ground pepper
2 Tbsp. toasted sesame seeds
2 Tbsp. rice wine vinegar

For the Salad

4 persian cucumbers
1-2 Tbsp. toasted sesame seeds
2 Tbsp. rice vinegar
1 tsp. cane sugar (or agave nectar)
pinch of sea salt
red pepper flakes, optional
chopped cilantro, to taste

 

For Serving

2-3 cups cooked brown rice
fresh cilantro and micro greens
2 avocados
sriracha, wasabi, pickled ginger, optional

Instructions

Using a sharp knife and cutting across the grain of the fish, cut the ahi into 1/2” cubes. Collect the fish in a mixing bowl. Drizzle on the sesame oil, soy sauce/tamari, shallot, salt, pepper, and a sprinkle of sesame seeds and stir to mix. If eating within the hour, add the vinegar, and toss to mix again (the vinegar will start to cure the fish, so don’t put that on until just before serving). Set this in the fridge while you prepare the rest. 

Slice the cucumbers super thin, ideally with a mandoline if you have it. In another bowl, combine the sesame seeds, vinegar, sugar or agave, a pinch of salt , pepper flakes (if using) and stir to mix. Add the cucumbers and cilantro and stir. 

To assemble the bowls, you’ll want a scoop of the rice, a portion of the poke, cucumber salad, and half of an avocado, sliced. Garnish your bowl with cilantro and micro greens, sriracha, ginger, more sesames and what not, to taste. 

Nutrition Information

per serving

  • calories
    621
  • fat
    27 g
  • carbs
    47 g
  • protein
    49 g

recipe 02: peach & lentil salad with roasted jalapeño yogurt ranch

serves 4

The dressing is a thinner version of classic ranch but it coats the salad easier this way. It will thicken up a bit with some time in the fridge, so make it ahead if you can. If you need another short cut, there are some seasoned pumpkin seeds/pepitas at Trader Joes (their spicy pecans are great too). 

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Tips of The Week

Make Ahead: the dressing can be made up to a week in advance. Cook your lentils and quinoa ahead of time if you are starting from scratch (although Trader Joes sells them both steamed in the fridge and freezer sections, respectively). The pepitas can be made a day in advance and stored in an airtight container.

Use It Twice: the dressing is great as a dip with roasted sweet potatoes or any other place ranch is welcome. There are a few different components here, all of which are easily doubled and great to pull from during the week for lunch salads or another meal.

Kid Friendly: our kids are not into salad yet but they'll eat most of the components if they are pulled out separately. Make a plate of everything, minus the greens, with dressing on the side.

Dairy Free: skip the cheese and replace it with avocado and a sprinkle of salt. The yogurt in the dressing may be replaced with a coconut based product, though that flavor will mildly show through. Lastly, use a store-bought dairy free ranch, and blitz in the roasted jalapeño and some fresh herbs to spruce it up.

Low Carb: you can replace the lentils and quinoa with shredded chicken or grilled salmon.

Extra Credit: Look, you made your own dressing and candied nuts so I think you’re doing pretty great.

 

Ingredients

For the roasted jalapeno yogurt ranch

1 roasted jalapeno*
2 cloves garlic
1/2 cup whole milk greek yogurt
3 Tbsp. good quality mayonnaise
2 tsp. white wine vinegar
few drops of worchestershire, optional
1 tsp. Dijon mustard
1/2 tsp. sea salt
1 tsp. onion powder
1/2 tsp. garlic powder
1/2 tsp. dried dill
dash of paprika
1/4 cup each fresh parsley and chives

*Oil the jalapeño and roast at 425’ or grill (I use a toaster oven, my favorite thing!) for 15 minutes. Char on the outside is good. Remove it to a covered bowl to cool, then peel off the skin and remove the seeds.

For the Maple Pepitas

1/2 Tbsp. unsalted butter, ghee or coconut oil
1 Tbsp. maple syrup
1/4 tsp. sea salt
2/3 cup raw pepitas (pumpkin seeds)

For the salad

1 head of romaine, cleaned and chopped small
2 cups arugula
3/4 cup cooked lentils
1 cup prepared quinoa, optional
2 persian cucumbers, diced
1/2 a red onion, shaved thin
2 peaches, pitted and chopped
maple pepitas
4 ounces feta cheese

Instructions

Lay out a piece of parchment paper for cooling. In a medium saucepan over medium-low heat, warm the butter to a liquid. Add the maple, salt, and a dash of cayenne if you like spicy, then let it warm up for just a minute. Add the pepitas stirring occasionally until they start to look toasty and some of the liquid is evaporated, about 3-4 minutes. Remove them to the parchment to cool completely. They will crisp up as they cool. 

Meanwhile, prepare the salad ingredients. Put the romaine and arugula in a bowl. Add the lentils, quinoa, if using, cucumbers, onion, half of the peaches, and desired amount of dressing. Toss everything to coat. Top with the remaining peaches, pepitas and feta.

Nutrition Information

per serving

  • calories
    408
  • fat
    26 g
  • carbs
    31 g
  • protein
    18 g

recipe 03: zucchini & black bean enchiladas

serves 4

These enchiladas are one of the top five recipes from sproutedkitchen.com. While I do love enchiladas in all forms, these don’t feel like a heavy cheese bombs that sit with you like a little enchilada baby in your tum. We are using goat cheese instead of a ton of Mexican cheese (the former is lower in fat, easier to digest, and less inflammatory than cow’s milk*) which leaves these plenty creamy and melty in the oven. If you are not into goat cheese, just use a shredded jack cheese. With classic enchiladas, the tortillas are fried, in order to keep them from breaking down under the sauce. I skip this step and just lightly char them on the stove, so you can expect that they will be more delicate than the ones you’d find at a restaurant. If you want more structure and richness, lightly fry them before filling. 

If you want to add chicken, halve the amount of beans and add a well-shredded, cooked breast into the zucchini and black bean mixture. 

*I am not a doctor, taken from online articles. Not referenced.

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Tips of The Week

Make Ahead: roast the zucchini onion mixture in advance. You could even stir together all the filling ingredients. The filling can be kept covered in the fridge for two days.

Use It Twice: you must try leftover enchiladas with scrambled or a fried egg for breakfast. SO good.

Kid Friendly: use a mild enchilada sauce. I prefer red sauce, but the green salsa from trader joes is very mild and can be used here in place of the red.

Gluten Free: be sure your tortillas are 100% corn or other gluten free ingredients

Dairy Free: use a dairy free cheese. I have also enjoyed them with some mashed sweet potato in the filling to bind everything and give a sense of “creaminess,” and extra avocado on top.

Low Carb: you can use a lower carb tortilla. I like the ones from Siete but they are quite delicate, so use a light hand with the sauce, and trust that any leftovers will essentially be a tortilla casserole.

Extra Credit: Make your own enchilada sauce!


Ingredients


For the Enchiladas

3 large zucchini, cut into 1/2” cubes (about 4 cups prepared)
1/2 of a red onion, diced
2 Tbsp. avocado oil
2 tsp. chili powder
dash of cayenne
1/2 tsp. sea salt
1 1/2 cups cooked black beans (1 13.5 oz can, drained)
8-10 ounces soft goat cheese, to taste
About 10 corn tortillas
12 ounces red enchilada sauce

For Serving

avocado
minced red onion and cilantro, for garnish

 

Instructions

Preheat the oven to 400.

On a rimmed baking sheet, combine the zucchini, onion, oil, chili powder, cayenne and salt and toss everything to coat. Bake for 20 minutes. Remove to cool completely. Turn the oven down to 375’.

In a mixing bowl, combine the black beans, room-temperature zucchini and onions, and roughly half of the goat cheese, about 3/4 cup crumbled. Stir to combine. It’s ok if it all mooshes, we’re baking it anyway.

Into a 9x13 pan, spread about 3/4 cup of sauce over the bottom. Warm the tortillas over the stove for a quick char. Put about 2 spoonfuls of filling down the center of the tortilla and roll it up tight like a taquito. Place it in the prepared pan, tucked to the back, and then continue with the remaining tortillas and filling. Pour the remaining sauce over the top of the enchiladas, top with remaining goat cheese. Cover the pan loosely with foil and bake for 20 minutes to warm through. Remove the foil and bake for another 5 minutes. 

Serve, and garnish with avocado, onion and cilantro.

Nutrition Information

per serving

  • calories
    532
  • fat
    24 g
  • carbs
    59 g
  • protein
    26 g

recipe 04: roasted stone fruit parfait

serves 4

This recipe is super easy when it’s too warm to do a full on baking project. I’m a big fan of the toaster oven. You can grill the peaches just the same if you prefer to stay outside. 

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Tips of The Week

Gluten Free: replace the shortbread cookies with your favorite gluten free version. Gluten free gingersnaps would work well too!

Dairy Free: substitute the whipped topping here with this coconut whipped cream.


Ingredients

For the peaches

4 ripe peaches or nectarines
1 Tbsp. salted butter or ghee
1 Tbsp. maple syrup
Sprinkle of cinnamon

For the topping

8 oz./ 1 cup heavy cream or whipping cream
3 Tbsp. maple syrup
1/2 tsp. vanilla extract
6ish shortbread cookies, crumbled
1/2 cup toasted almonds, chopped

Instructions

Line a small baking sheet with parchment paper and preheat the oven to 425’ (you can do this on a grill as well).

Halve and pit the fruit, place it on the paper, cut side up.

Warm the butter and maple together and spoon it on the top of each face, rubbing it around with your fingers. Sprinkle with a bit of cinnamon.

Roast for 10-15 minutes until tender (or grill for about 5 minutes, face down). Set aside to cool. 

Whip the cold cream until billowy peaks form. Add the maple, vanilla, and whip it in to just combine (we want tender, not stiff peaks).

In small ramekins or cups, put two peach halves in the bottom. Dollop some whipping cream on top, and garnish with a handful of the cookies and almonds. Serve immediately or store in the fridge for a couple hours, if needed. 

Nutrition Information

per serving

  • calories
    483
  • fat
    33 g
  • carbs
    33 g
  • protein
    7 g