Cooking 101

Open a tip sheet for instructions and recipe ideas.  More recipes to the right.


Cooking_Eggs.pdf Cooking_Eggs.pdf
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Cooking-Vegetables.pdf Cooking-Vegetables.pdf
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Cooking_Lentils.pdf Cooking_Lentils.pdf
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Cooking-Beans.pdf Cooking-Beans.pdf
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Nutrition and Cooking

All About Eggs

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Hey Yellowjackets!

Week 4 of Quarantine is almost over.  I pray you are all well.  

They may be simple, but eggs are one of the most affordable proteins you can buy.  There are so many ways to cook them, but here are a couple of my favorites.  Remember, it’s super-easy to make a nutritious, healthy meal when you think protein and colorful vegetables or fruits.

Here is a make-ahead egg dish you can store in the refrigerator and eat all week.  

Also, check out this tip sheet for all things eggs:  How to Scramble Eggs, How to Poach Eggs, How to Boil Eggs, etc. etc. 

Enjoy!

Easy Egg Bake

  • 12 eggs 
  • Veggies of your choice (lots of them – the more the better).  I like mushrooms, spinach, bell peppers, you can even DRAIN liquid from canned tomatoes and use the tomatoes if that’s all you have on hand.  
  • Whisk eggs in a large bowl and add vegetables.  
  • Pour into a 9x13” pan lightly coated with olive oil or other cooking spray. 
  • Bake at 350 until firm.  
  • Cool.  Refrigerate. 

 Cut into 6 squares and reheat for an easy breakfast (or any time) meal.

Curried Egg (Tuna optional)

I know, egg and tuna salad sounds gross, but trust me - here are two delicious ways to “doctor” these pantry staples.  

  • 2 Cans Tuna, Drained of water (optional)
  • 6 hard boiled eggs
  • 2 T mayonnaise
  • 2 tsp curry powder
  • Drain tuna, chop eggs and stir together.  Add more curry to taste.  Add chopped cucumber, bell peppers, even spinach!  Make a sandwich or salad.  This serves 4 people.  
  • Spicy Tuna/Egg

    Don’t knock it til you’ve tried it.  This was my grandma’s favorite way to serve it and she was still making it at 92 years-old, so it must be good for you ;-).

  • 1 can tuna, drained
  • 2 hard boiled eggs
  • ¼ cup salsa - or more - make it how you like it.  Go as spicy here as you like
  • ¼ cup shredded cheese
  • Mix together and serve over salad greens or on a rice cake, toast or Triscuit crackers.
  • Posted 26 weeks ago
    Posted 28 weeks ago

    Quinoa and Bean Skillet

    Easy Quinoa, Beans, and Tomatoes with herbs and spices

    This is one of the easiest and most affordable recipes out there and uses ingredients you may already have in your pantry.  It can be modified based on what you have at home - no need to go to the store.  Seriously, try different herbs, spices, add different vegetables.  This is EASY, AFFORDABLE, and a delicious source of plant proteins!

    • One cup dry quinoa (or brown rice or lentils).  Prepare according to package directions.
    • One can white cannellini beans (could use red kidney, black, butter, or other beans as well), RINSED
    • One can diced tomatoes
    • 2 T olive oil for cooking beans
    • 2 T “italian herbs and spices.”  I used an Italian spice blend we have at home.  You can lalso mix basil, oregano, garlic, chives, whatever you have on hand.
    • 2 garlic cloves
    • 1 T lemon juice
    • 2 T olive oil to mix at end

    Prepare quinoa according to package directions.  Set aside.

    In skillet, heat 2 T. olive oil over medium heat.  Add garlic cloves.  Cook about one minute until translucent.  Add beans to skillet and Italian herbs/spice.  Cook, stirring occasionally for about 2 to 3 minutes.  With the back of your spatula, flatten about 1/3 of the beans.  

    Add tomatoes and bring to simmer.  Cook about 1 to 2 minutes more.  Add quinoa, lemon juice, rest of olive oil and gently stir together.  Serve warm with salt and pepper to taste.  

    I used a cast iron skillet - it’s a great way to boost the iron content of food, especially for growing kids and those more susceptible to iron-deficiency anemia.  

    Posted 28 weeks ago
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    Posted 28 weeks ago

    Make at Home Recipe 1:  LENTILS

    Lentils are a terrific source of protein and fiber - and they're super-affordable.  They also keep in your pantry for the long-haul!  Wondering how to prepare these nutrition super-stars?  Click here for preparation how-to's and recipe ideas.

    Image by <a href=Ariel Núñez Guzmán from Pixabay" />