The Community Kitchen Sampled Recipes By Jenny Provo

No-Mayo Coleslaw (Week 2) Ingredients- Makes 8 (1/2 cup servings) 3 Tablespoons white sugar 1/4 cup white vinegar 1/4 cup vegetable oil 1/2 teaspoon salt 1/4 teaspoon black pepper 2 cups shredded carrots 4 cup green cabbage *Optional green onions, apples, or cucumbers

Directions 1. Starting with a head or half a head of cabbage, thinly slice the cabbage until you have approximately 4 cups of sliced cabbage. Shred two carrots so they look like strings. Mix together. 2. Mix in the sugar, white wine vinegar, vegetable oil, salt and pepper. Serve immediately. Source:

Comments from 2/25/2015 “No mayo? Not sure I’d like that. (He tried it)” “That’s actually pretty good” “I would add apples or pineapple” “Would this have high carbs?”

Orange-Tomato Couscous (with chickpeas) (Week 3) 1 cup couscous 1/4 teaspoon freshly ground pepper 1.4 teaspoon salt 1 teaspoons ground cinnamon, divided 1 teaspoons ground cumin, divided 2 tablespoons extra-virgin olive oil, divided 1 medium onion, thinly sliced 1 14-ounce can diced tomatoes, with juice 1 15-ounce can chickpeas, rinsed 1 cup reduced-sodium chicken broth 1 orange, scrubbed, halved and cut into 1/4-inch slices, rind removed

PREPARATION 1.In a large pot, mix 1 cup couscous with 1 ½ cup water. Bring to a boil and cover until no water remains in the pot. Keep couscous to the side. 2.In a saucepan, add 1 tablespoon oil and onion to the pan. Cook, stirring occasionally, until the onion is softened, about 2 minutes. 3.Add the 1 teaspoon each cinnamon and cumin and cook, stirring constantly, for 30 seconds. Add tomatoes and their juice, chickpeas, broth and orange slices. 4.Add cooked couscous to the wet ingredients. 5.Enjoy by itself or with chicken! Source: recipesorange_tomato_couscous_chicken.htmlhttp://

Comments from 3/4/2015 “I try not to eat pasta” “I've always been poor, I wouldn’t know how to cook it.” “Couscous takes great with vegetables in it” “Can you tell me how to cook it?” “I made that coleslaw from last week for my family, they loved it!” “This is the best sample an intern has made, seriously.”

Oatmeal Coconut Breakfast Cookies (Week 4) Dry: 1 C oats 2/3 C all purpose flour 1/2 C shredded coconut 1/4 tsp. baking soda 1/4 tsp. cinnamon Pinch of sea salt Wet: 2 very ripe bananas, mashed 1/4 C nonfat plain yogurt 1/4 C honey 1/2 tsp. vanilla extract ½ cup water

Oatmeal Coconut Breakfast Cookies Instructions: Preheat oven to In a large bowl, mix together dry ingredients. 2. In a separate bowl, mix wet ingredients, and then slowly add wet to dry, stirring gently until mostly uniform. 3. Spoon batter onto a cooking-sprayed or nonstick cookie sheet (or two, depending how large or small you want the cookies). 4. Bake about 14 minutes until lightly browned. Makes 15 cookies. Source: allrecipes.com

“ I cant have a lot of sugar because of my diabetes, these are good.” “Hmm, I would add some raisins to it” “My son is gluten free, so the addition of coconut flour and substituting the regular flour for rice flour would work great for him.” “I like how you used yogurt and banana instead of brown sugar.” Comments 3/11/2015

Black Bean Brownies Ingredients: 1.5 cups black beans or 1 can (15oz) ½ cup semisweet chocolate chips 3 tablespoon canola oil 3 eggs 1 teaspoon vanilla extract 2/3 cup packed brown sugar ½ cup cocoa powder 1 teaspoon baking powder 1/8 teaspoon salt

Black Bean Brownies Directions- Makes 12 bars Place the cooked beans, 1/4 cup chocolate chips and oil in a blender; cover and process until blended. Add the eggs, brown sugar, cocoa, vanilla, baking powder and salt; cover and blend until smooth. Transfer to a 9-in. square baking pan coated with cooking spray Bake at 350° for minutes or until a toothpick inserted near the center comes out clean. Cool on a wire rack. Cut into bars. Source: tasteofhome.com

How to Make: Dried Black Beans 1 cup dry black beans 3 cups water Additional 3 cups 1.Soak dry black beans in water in a bowl overnight. In the morning, drain the water. 2.Bring 1 cup soaked black beans and 3 cups cold water to a boil in a pot. 3.Cover and simmer beans until beans are soft. About 1 hr. Rinse if needed and enjoy in your favorite recipes!

Comments on 3/18/2015 “I’m trying to watch my weight.” “My kids would love these, and they are good for them.” “No way, there are beans in here?” “I’m not a fan of beans, but I like these.” “Are they gluten free?” “Can you use canned black beans?” “I love your recipes- they really are helpful for me and the odd foods we can get here.”

Cranberry Brown Rice Salad Ingredients – Makes 4 (1 cup servings) 1 cup brown rice 2 cups water 1/4 cup diced red onion 1/2 cup diced celery 1/4 cup dried cranberries 1/2 cup balsamic vinaigrette salad dressing 1 tablespoon sugar Optional: add chicken, beans, carrots etc

Cranberry Brown Rice Salad Instructions: 1.In a saucepan, bring water to a boil. 2.Stir in rice, cover, and reduce heat to low. Simmer for 45 to 60 minutes, or until done. 3.Transfer rice to a serving bowl, and stir in onion, celery, cranberries, salad dressing and sugar. Cover, refrigerate, and serve cold Source: allrecipes.com

How to Make: Brown Rice 1 cup brown rice 2 cups water or broth 1. Put rice and water into a small pot and bring to a boil over medium-high heat. 2. Reduce heat to medium-low, cover pot and simmer until liquid is completely absorbed and rice is just tender, about 40 minutes.

Comments from 3/25/15 “This is so good, I’m sick of just rice and beans.” “My kids would actually eat that, thanks” “Can you tell me how to cook this?” “Your recipes are always so tasty, are you a chef?” “What else could you serve this with?”

How to Make: Millet 1 cup of milletYields:3 cups millet 2 cups of water 1.Add the millet and water together in a pot. Bring to a boil. 2.Reduce the heat to low and cover. 3.Simmer until all the water is absorbed, about 15 minutes. Use cooked millet in replacement for rice or pasta! **Ancient grain from Asia and is rich in iron, B vitamins and calcium. Millet has a mild corn flavor and is naturally gluten-free.

How to Make: Quinoa 1 cup of quinoaYields:3 cups millet 2 cups of water (or broth) 1.Add the millet and water together in a pot. Bring to a boil. 2.Reduce the heat to low and cover. 3.Simmer until all the water is absorbed, about 20 minutes. Use cooked quinoa in replacement for rice or pasta! Quinoa comes in many colors: red, yellow and white! It is high in protein and fiber.