Smashed Potatoes

SMASHED POTATOES

Rustic Smashed Potatoes are so yummy! Here is a quick method to use and cook a variety of potatoes. We usually have yellow, red and sweet potatoes on hand. Use yellow potatoes as the base, red potatoes are so creamy  and sweet potatoes, of course, add a slight sweetness. OR use any type you have. So just grab a few…no peeling needed…easy to mash with a simple hand-held potato masher. In no time you’ll have a pot full of cooked potatoes. Add your favorite leafy greens to make an outstanding side dish.

SMASHED POTATOES
SMASHED POTATOES: Mix various potatoes with non-dairy milk to make Smash Potatoes.
Serves: 8 || Prep Time: 15 minutes || Cook Time: 15 minutes
6 medium yellow potatoes, 1 1/2″ cubed (do not peel)
1 medium red potato, 1 1/2″ cubed (do not peel)
1 medium sweet potato, 1 1’2, cubed (do not peel)
3/4 cup non-dairy milk, as needed
1 tablespoon nutritional yeast
1 tablespoon Dijon style mustard
1/2 teaspoon onion powder
1/4 teaspoon salt or to taste
1/4 teaspoon black pepper or to taste

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Place prepared potatoes into a medium pot and cover with cold water. Boil about 15 minutes until potatoes are easily pierced with a knife. Drain (reserve hot water to wilt leafy greens) and add nutritional yeast, mustard, onion powder, salt and pepper to a serving bowl. I use a hand-held masher to smash the potatoes by adding milk, little by little, until desired consistency is reached.

Nutrition Facts
Calories 117  Calories from Fat 4, Total Fat 1g, Saturated Fat 0g, Cholesterol 0mg, Sodium 127mg, Total Carbohydrate 23g, Fiber 3g, Sugars 0g, Protein 3g


Add leafy greens:

  • To make the potatoes even more nutritious, add your favorite leafy greens
  • Tear greens into bite-sized pieces and place into the  reserved  hot potato water for 2 minutes to wilt
  • Drain and stir greens into potatoes

I have eaten rustic smashed potatoes for breakfast, lunch or dinner. I love the chunkiness and creaminess of this dish and you can’t beat the lovely color!

Smashed Potatoes
SMASHED POTATOES: In your creamy potatoes, add bite-sized pieces of kale.

ENJOY!!

Angel Hair Pasta with Spinach Pesto

Angel Hair Pasta with Pesto

This easy-to-prepare meal is sure to become a favorite! A mix of spinach and basil, along with other ingredients, for the pesto results in a tasty combination. Add the pesto to Angel Hair or your favorite pasta and enjoy the deliciousness!

Serves: 4, Prep Time: 20 min, Cook Time: 15 min
1 (13-ounce) package whole wheat pasta angel hair or your favorite whole grain pasta
1 cup fresh spinach
1/2 teaspoon salt
For Pesto:
1/2 cup cashew nuts, soaked
1/2 – 1 cup water (depending on consistency desired) 1/2 medium onion or 1 shallot, quartered
1 clove garlic, sliced
2 cups fresh Spinach
1/2 cup fresh basil
1 tablespoon nutritional yeast
1/2 lemon (juice)
1/8 teaspoon salt
Optional: red pepper flakes and Parm-Like Cheeze

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Spinach Pesto
Spinach Pesto

To Make Pesto:  In a small bowl, microwave cashews in about ½ cup water or enough water to cover cashews for about 1 or 2 minutes. Place softened cashews and remaining ingredients in a blender. Blend, adding tablespoons of water until desired consistency is reached.

To Cook Pasta: Cook pasta according to package directions. To the boiling pot, add fresh spinach during the last 2 minutes. Drain and add salt and Spinach/Basil Pesto to the pasta, gently toss. After plating, add ParmLike Cheeze and red pepper flakes.

Nutritional Facts:  Amount per Serving, Calories 446, Calories From Fat 84, Total Fat 8g, Saturated Fat 3g, Sodium 328mg, Total Carbs 76g, Dietary Fiber 11g, Sugars 4g, Protein 18g

ENJOY!

Make Onion-Potato Stock

STOCK - ONION POTATO:

ONION – POTATO STOCK:  Sometimes you need a lighter colored stock especially for creamy soups. Use this stock in potato soup, New England no-Clam Chowder or others. This stock will add a wonderful base without overpowering other ingredients. Stock can be prepared with yellow potatoes (cubed with skins). If you need an even whiter stock, use red potatoes (peeled and cubed).

Serves: 8 cups || Prep Time: 10 minutes || Cook Time: 4 minutes pressure cooker

  • 3 medium yellow potatoes (cubed with skin) or for whiter stock use red potatoes (peeled and cubed)
  • 1 pound (3 cups) yellow onion, cubed
  • 8 cups (2 quarts) water
  • 1/8 teaspoon salt
STOCK - ONION POTATO:
ONION-POTATO STOCK: Make a light colored stock from onion and red potatoes. A great base to use in potato soup and others.

PRESSURE COOKER instructions:  Prepare the onions and potatoes; cut into cube sizes. Place in pressure cooker with the water. Cook on medium pressure for 4 minutes. Remove the pot from the hot burner. Once the pressure has been released, blend the ingredients in the pot with an immersion blender.

(NOTE:  To prepare the stock in a soup pot on the stove, cook until the potatoes are soft then blend the ingredients in the pot with an immersion blender.)

Nutrition Facts
Calories 55  Calories from Fat 0, Total Fat 0g, Saturated Fat 0g, Cholesterol 0mg, Sodium 37 mg, Total Carbohydrate 13g, Fiber 2g, Sugars 3g, Protein 2g

RED POTATO SOUP
RED POTATO SOUP: Yummy potato soup made with onion-potato stock base using peeled red potatoes.

 

Newsletter – HEA MAR 2018

PENN NATIONAL GRADS 2018

View the Healthy Eating Adventure (HEA) Newsletter MAR 2018. Check out the events that our community HEA has been participating in this year and the end of last year. See the happy faces of the Shippensburg University’s and Penn National’s adventure goers, recipe from CoachBJ, Tom’s In The News article, Dr. Liz’s Corner article, Patti’s garden path, latest information about Wilson’s Fulton Farm CSA, dates for the next Wilson’s summer 2018 HEA adventure and more. 

SHIP HEA GRADUATION 2018
SHIP HEA GRADUATION CELEBRATION 2017
PENN NATIONAL GRADS 2018
PENN NATIONAL GRADS and FRIENDS 2018
HEA NEWSLETTER MAR 2018

RYE CRACKERS w/CARAWAY SEEDS

Bob Red Mill Dark Rye Flour
BOB’S RED MILL DARK RYE FLOUR

So I had this bag of Bob’s Red Mill DARK RYE FLOUR and wasn’t sure what I was going to do with it. Don’t you just love their products. Didn’t want to make bread. I turned the package over and there it was… a recipe to make Rye Crackers! But of course it wasn’t whole foods, plant-based. No sweat, this was a simple one to revise. 

CRACKER RECIPE ON BACK OF PACKAGE
CRACKER RECIPE ON BACK OF PACKAGE

Here’s how I revised their recipe to make it WFPB:

  • Subbed Whole Wheat All Purpose Flour for white flour
  • Less salt and less sugar
  • Subbed Peanut Butter for margarine/butter
  • Used Almond Non-Dairy Milk, needed to add a bit more to be able to form into a ball   
  • Because I didn’t roll really thin, it needed more bake time

Here are the crackers with a dab of our homemade apple butter…they were so yummy! 

RYE CRACKERS
WHOLE GRAIN RYE CRACKERS

Roasting Red Bell Peppers

ROASTING RED BELL PEPPERS

Roasting red bell peppers without oil results in delicate pepper pieces full on nutrients. Use in salads, hummus, sandwiches, pastas and you name it. Roast the peppers until the skins wrinkle and the peppers are charred as shown below.

CHARRED ROASTED RED BELL PEPPERS
CHARRED ROASTED RED BELL PEPPERS


How to Roast Red Bell Peppers:
 Preheat oven 400° F. Thoroughly wash red bell peppers, place them on a baking sheet lined with parchment paper. Roast the peppers in the oven for about 40 minutes (depending on size), turn several time during roasting. After roasting, place peppers in a bowl, cover the bowl with a dish for 10 minutes to steam (so the skins can easily be removed). Strain and save off juices. Remove and discard the core, seeds and skin. Don’t wash peppers, at this point, or they lose much of the nutritional value. Wipe remaining seeds out with a paper towel and strain juices.

Now they are ready to use – make a lovely sammy or enhance various recipes. We freeze some in zip lock bags, then add to marinara sauce. So yummy!

ROASTING RED BELL PEPPERS
ROASTING RED BELL PEPPERS

 

ColeSlaw with Fruit

COLESLAW with FRUIT

One of my favorite sides – coleslaw with fruit! It’s easy to make tasty plant-based coleslaw with pre-packaged coleslaw mix or, of course, you can make your own slaw. To add visual interest and ramp up the taste, just add various fruits. In this case golden raisins, Granny Smith apples and colorful grapes. The bottom line…it is nutritious, easy on the eyes and fabulous tasting!

Serves: 8

  • 1 (12-ounce) package coleslaw mix
  • 1/2 onion, quartered
  • 1 clove garlic, quartered
  • 1 cup golden raisins (divide)
  • 1/3 cup raw cashew nuts (soak overnight or microwave)
  • 1/3 cup water (to be used for cashew soak)
  • 1 Granny Smith apple (core and cube with skin, soak in lemon juice)
  • 1/2 lemon juice 
  • 1 tablespoon Stone-ground or Dijon style mustard
  • 1/4 cup or, as needed, non-dairy milk 
  • 1/4 cup (or more ) black or red seedless grapes, halved 
  • 1/2 teaspoon celery seeds (sprinkle on top) 

Pre-soak:  In the 1/3 cup water, soak 1/3 cup cashew pieces overnight or soften in the microwave for a few minutes.

Dressing:  In a food processor, puree pre-soaked cashews with onion, garlic, lemon juice, 1/4 apple with skin, 1/3 cup golden raisins and mustard. Add non-dairy milk, as needed, for desired consistency. Blend in food processor until dressing is smooth.

Combine Dressing with Slaw:  Place slaw in a large serving bowl. Mix the prepared dressing into the slaw. Add remaining 2/3 cup raisins, 3/4 cup cubed apples and grape halves to the slaw; toss gently. Sprinkle celery seeds on top. Refrigerate a few hours so that the flavors meld.


COLE SLAW with FRUIT
COLE SLAW with FRUIT: Turn simple coleslaw into an adventure for your eyes by adding fruit. It’s easy to make CoachBJ’s tasty plant-based coleslaw.

ENJOY THE RECIPE!

 

 

Pumpkin Peanut Butter Soup

SQUASH ALMOND BUTTER SOUP

Sugar Pumpkin as shown below, a type of winter squash, or your favorite squash can be used as the base for this decadent curry soup. Next add fresh roasted peanut butter or almond butter and various spices…oh my! A small cup full goes a long way to satisfy your peanut butter taste buds found in this tasty smooth soup. As someone told me, “it reminds me of a dessert”.

Sugar Pumpkin
Sugar Pumpkin
Serves: 7 || Prep Time: 15 minutes || Cook Time: 15
1 (15-ounce) can pumpkin or 2 cups precooked pumpkin or squash
1/3 cup peanut butter or almond butter
3 cups vegetable stock homemade or commercial, no added salt
2 cups water
1 small onion, diced
3 tablespoons coconut flour
2 teaspoons mild curry powder(or to taste)
1 teaspoon ground cinnamon
1 teaspoon coriander
1 clove garlic, sliced or 1/2 teaspoon garlic powder
2 teaspoons ginger root, grated or 1/2 teaspoon ground ginger powder
1/2 teaspoon turmeric
1/4 teaspoon salt
1/8 teaspoon red pepper flake (or more to taste)
1//2 cup unsweetened non-dairy milk

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Mix all ingredients in a soup pot, except non-dairy milk. Heat to a boil then reduce heat and simmer for 15 minutes. Blend soup in pot until smooth with an immersion blender. Add non-dairy milk until you reach desired consistency, stir. Serve warm or cool.

Nutrition Facts
Calories 128  Calories from Fat 63, Total Fat 7g, Saturated Fat 2g, Cholesterol 0mg, Sodium 123mg, Total Carbohydrate 10g, Fiber 6g, Sugars 3g, Protein 5g

 

Pumpkin Peanut Butter Curry Soup
Pumpkin Peanut Butter Curry Soup

Hope you enjoy this recipe as much as we do!