115 oz. canpinto beans or black beansrinsed and drained
115 oz. candiced tomatoes
115 oz. cantomato sauce
3cupsbutternut squashcubed peeled, 1/2-inch cubes
1/2cupcornoptional
Splash of vinegar or lemon juice
Optional toppings: chopped avocadoplain yogurt or shredded cheese
Instructions
In a large pot, heat oil and add onion. Cook over medium heat about 5 minutes, until onion is tender.
Add next 5 ingredients and cook 1 minute longer. Stir in water, both types of beans, diced tomatoes and tomato sauce. Bring to a boil, then reduce heat and stir in squash . Add optional corn, if desired. Simmer, covered, until squash is tender, 20-25 minutes. Taste and adjust seasonings as necessary. If something seems missing, try a generous splash of vinegar or lemon juice to brighten the flavors.
Eat as is, or serve topped with optional chopped avocado, yogurt and/or shredded cheese.
Video
Notes
Note: For meat lovers, skip the oil. Instead, brown 1 pound of ground turkey or beef with the onion in step #1. Drain off excess fat and proceed with the rest of the recipe. Use low-sodium canned tomato products, if available.Nutrition: Per serving (8 total): Calories 179; Total Fat 3g; Sat Fat 0g; Sodium 373mg; Carbs 33; Fiber 9g; Total Sugars 8g; Added Sugars 0g; Protein 8g; Vit D 0mcg; Calcium 113mg; Iron 3mg; Potassium 518mg; Vit A 263% DV; Vit C 23% DV; Copper 32% DV.
Adapted from BonAppetit.comA delicious and adaptable preparation of winter root veggies using rutabagas, parsnips & turnips. Substitute winter squash or other root veggies, if these aren't available.
12oz.rutabagastrimmed, peeled, cut into ¾- to 1-inch wedges
1and 1/2 TBS. extra-virgin olive oil
1and 1/2 TBS. buttermelted
Salt and pepper
Instructions
Make glaze by mixing melted butter, honey, lemon juice, garlic, thyme, ground chili, cumin, cinnamon, and cayenne pepper in a small bowl. Salt to taste and let stand roughly 45 minutes to allow flavors to blend.
Preheat oven to 400 degrees. Select a large, rimmed baking sheet. Oil lightly or line with parchment paper. Place cut root vegetables in a large bowl. Drizzle with melted butter and olive oil. Sprinkle with salt and pepper and toss well to coat. Transfer to baking sheet and roast until vegetables are soft and browned in spots, turning occasionally, about 50 minutes.
Pour glaze over vegetables and turn to coat evenly. Roast until glaze is absorbed and vegetables are browned, turning occasionally, about 15 to 20 minutes longer. Serve warm.
Video
Notes
*Maple syrup or other liquid sweetener may substitute for honey
If fresh herbs are unavailable, substitute 3/4 tsp. dried thyme or 3/4 tsp. dried, ground rosemary
If parsnips are oversized, remove woody core and discard
To reduce cooking time, cut veggies into smaller pieces.
Nutrition: Per serving (6 total): Calories 227; Total Fat 12g ; Sat Fat 5g; Sodium 164mg; Carbs 32g; Fiber 6g; Total Sugars 19g; Added Sugars 12g; Protein 2g; Vit D 0mcg; Calcium 75mg; Iron 1mg; Potassium 535mg; Vit C 44% DV; Manganese 24% DV.
2rutabagas2 and 1/2 pounds total, peeled and cut into 1-inch pieces
5largecarrotspeeled and cut into 1-inch pieces
3TBS.unsalted butter
1/2tsp.salt
spices to taste – nutmeg or red pepper flakes or other
3TBS.maple syrupoptional
Instructions
Place cut rutabagas and carrots in a large pot and add enough lightly-salted water to cover vegetables by 1 inch. Bring to a boil and cook until fork tender – about 30 minutes. Drain well.
Add butter, salt and spices. Mash well with a potato masher, or puree with a food processor.
Taste for sweetness. If necessary, add optional maple syrup or other sweetener. Enjoy!
Video
Notes
Try recipe without maple syrup first, vegetables may be sweet enough on their own.
Rutabagas are dense and may require more cooking time than carrots.
Try cooking rutabagas alone for the first 5-7 minutes and then add carrots.
Mash keeps well, covered and chilled, for up to 3 days.
Nutrition: Per serving (8 total) with optional maple syrup: Calories 129; Total Fat 5g; Sat Fat 3g; Sodium 197mg; Carbs 22g; Fiber 5g; Total Sugars 13g; Added Sugars 5g; Protein 2g; Vit D 0mcg; Calcium 85mg; Iron 1mg; Potassium 594mg; Vit A 255% DV; Vit C 42% DV; Manganese 24% DV.
Combine 1 cup flour, undissolved yeast, sugar and salt in a large bowl
Whisk together the warm water and the oil and add to the dry ingredients. Mix until well blended,
about 1 minute.
Gradually add enough remaining flour to make a soft dough.
Dough should form a ball and will be slightly sticky.
Knead on a floured surface, adding additional flour if necessary, until smooth and elastic, about 4
minutes.
Place the dough in a large, lightly greased bowl, and drape a moist kitchen towel over the bowl, but do not wrap the dough.
Allow the dough to rest for 30 minutes in a slightly warmed oven. The dough will almost double in size.
Chop the vegetables (you will need to have a total of 2 cups).
Sauté the vegetables for 3-4 minutes or until slightly tender.
Blend in a high-powered blender with the marinara sauce (or keep the veggies whole **).
Once the dough has risen, remove it from the bowl and place on a lightly floured work surface.
Use a rolling pin to roll the dough into a ½ inch thick rectangle, about 12 by 10 inches.
Spread the blended sauce (or sauce and cut up veggies) over the dough, leaving a ½ inch border
around the edges. Sprinkle the mozzarella cheese over the sauce.
Begin rolling the dough until you have one large roll (looks like a Stromboli).
Slice into 8-12 slices and place each slice into a grease muffin pan.
Bake for 18-20 minutes or until the pinwheels are golden brown and cooked through in the middle.
Video
Notes
**Notes: If your children love their vegetables chunky, do not blend them in the marinara sauce, but
hand mix them with the marinara sauce and follow the above instructions.Nutrition: Calories: 271kcal | Carbohydrates: 31g | Protein: 11g | Fat: 13g | Saturated
Fat: 4g | Cholesterol: 22mg | Sodium: 523mg | Potassium: 346mg | Fiber: 5g | Sugar: 5g | Vitamin
A: 41%| Vitamin C: 32%|Calcium: 167mg | Iron: 1.4mg
4largePortobello mushrooms or 2 small Delicata Squash
1cupspinachfresh or frozen
2tbspolive oil
1cupblack-eyed peascanned or fresh
2tbspfeta cheeseor cheese of your choice
1oniondiced
1tbspgarlicminced
sea salt and ground pepperto taste
2tablespoonsolive oil
Instructions
Preheat the oven to 350 degrees F
Gently clean off the mushroom caps; remove the stems and, using a teaspoon carefully scrape out the dark gills. Coat the caps with oil and place in the baking dish. Season with a little salt and pepper.
Pre-bake the mushrooms for 15 minutes.
If using delicate squash instead of mushrooms, cut your squash in half lengthwise and remove the seeds.
Coat the squash with oil and season with salt and pepper and place it face down into a baking dish.
Pre-bake the squash for 15 minutes or until fork tender.
While the mushrooms or the squash is baking, prepare the stuffing mix.
In a skillet, heat 2 teaspoons oil and toss in the onions and garlic. Stir for a minute.
Add in the spinach. Stir to combine.
Gently heat through until the spinach is wilted. Transfer to a mixing bowl
Add the black-eyed peas and the feta to the spinach and mix well
Stuff each mushroom cap or each half of the squash with the spinach/bean/cheese mixture.
Return the mushrooms or squash to the oven
Bake in the oven for 15 minutes
Video
Notes
* If starting with dried black-eyed peas, sort to remove any debris and shriveled beans. Rinse well. Place in a large pot, cover with 2 inches of water and soak overnight. When done soaking, drain, rinse and cover again with 2 inches of water. Simmer until tender, about 1 hour. Taste for doneness. If using canned, rinse beans before use.Nutrition: Per serving (4 total): Calories 160; Total Fat 9g ; Sat Fat 0g; Sodium 140mg; Carbs 15g; Fiber 4g; Total Sugars 2g; Added Sugars 0g; Protein 7g; Vit D 0mcg; Calcium 119mg; Iron 3mg; Potassium 368mg; Vit B1 22% DV; Vit C 13% DV; Vit A 95% DV; Magnesium 19% DV.
Adapted from EatingWell.comHam hocks, bacon or smoked turkey are usually key ingredients for this Southern dish. In this vegetarian version of Hoppin‘ John, smoked paprika and cayenne pepper bring on the flavor. This dish is meant to bring luck, wealth and peace in the new year to those who eat it.
2medium sweet bell peppersorange, red or yellow, chopped (1/2-inch)
4large clovesgarlicfinely chopped
2tspcuminground
1tspsmoked paprika
1/2tspcayenne pepper
1tspsalt
1small bunchcollard greensabout 8 ounces, ribs removed and chopped coarsely
4cupsblack-eyed peascooked (homemade*, or canned and rinsed)
115 ounce can diced tomatoeslow sodium
1cupwater
Instructions
Heat oil in a large saucepan or pot over medium heat. Add bell peppers and garlic. Cook, stirring occasionally, until starting to brown and smell fragrant, 6 to 8 minutes.
Stir in cumin, paprika, cayenne and salt. Cook, stirring constantly, for 15 seconds. Stir in collard greens by the handful. Cook until they are wilted a bit, about 2 minutes.
Add black-eyed peas; tomatoes with their juice; and water. Bring to a boil. Reduce heat to maintain a simmer. Cover and cook, stirring occasionally, until the greens are tender, about 15 minutes.
Serve as a main-dish stew, or over brown rice or over cornbread. Enjoy!
Video
Notes
*If starting with dried black eyed peas, sort to remove any debris and shriveled beans. Rinse well. Place in a large pot, cover with 2 inches of water and soak overnight. When done soaking, drain, rinse and cover again with 2 inches of water. Simmer until tender, about 1 hour. Taste for doneness.
214 ounce cansblack beansrinsed and drained (low sodium)
114 ounce cans diced tomatoes(low sodium)
1teaspoonsalt
1/4teaspoonpepper
4 to 6cupsvegetable brothor chicken broth low sodium
2sweet potatoespeeled and cut into one inch cubes (unpeeled for increased nutrition)
½cupcorn kernelsoptional
3cupsgreens kale, escarole, spinach (optional)
garnish with sour cream and/or lime wedge before servingoptional
Instructions
If cooking with CROCK POT
Heat oil in a skillet and sauté onion and garlic until soft and caramelized.
Add sautéed onions, garlic and remaining ingredients (except optional garnish) to the crock pot and cook on LOW for 8 hours or until sweet potatoes are tender.
Garnish, if desired, and enjoy!
If cooking on STOVE TOP
Heat oil in a large soup pot and sauté onion and garlic until soft and caramelized.
Add remaining ingredients, except beans and optional garnish, and bring to a boil.
Reduce heat and simmer for roughly 30 minutes, until sweet potatoes begin to soften. A
Add black beans and cook another 10 minutes, until sweet potatoes are tender and all flavors meld.
Garnish, if desired, and enjoy!
Video
Notes
NOTES:
For a thicker soup, remove 3 cups of finished soup and mash with a potato masher or immersion blender and return to the pot.
For a nutritional boost, add loosely chopped, washed greens (kale, spinach or escarole) at the very end. Tender greens, like baby spinach, will wilt immediately. Robust greens, such as curly kale, may need added simmer time.
Instead of cumin and coriander, try other spice options: curry, hot salsa, smoked paprika, chili powder – be creative!
NUTRITION:Calories 193; Total Fat 4.5g ; Sat Fat 1g; Sodium 439mg; Carbs 33g; Fiber 8.6g; Total Sugars 6.1g; Added Sugars 0.8g; Protein 6.8g; Calcium 119mg; Iron 3.2mg; Potassium 609mg; Vit K 43% DV; Vit A 161%DV.
Nutrition Facts
Sweet Potato & Black Bean Soup
Amount per Serving
Calories
110.8
% Daily Value*
Fat
1.8
g
2
%
Saturated Fat
0.2
g
1
%
Sodium
1091.2
mg
47
%
Potassium
360.1
mg
8
%
Carbohydrates
22.6
g
8
%
Fiber
3.3
g
12
%
Sugar
5.9
g
Protein
2.3
g
5
%
Vitamin A
11264.2
µg
1252
%
Vitamin C
8.5
mg
9
%
Vitamin K
2.6
µg
2
%
Calcium
43.3
mg
3
%
Iron
1.2
mg
7
%
* Percent Daily Values are based on a 2000 calorie diet.
Adapted from CookieandKate.comThis naturally sweetened cranberry sauce recipe is easy to make and tastes amazing, too. Explore the many uses of cranberry sauce below and enjoy it throughout the winter – not just at Thanksgiving!
12ouncescranberries1 bag fresh or 2 1/2 cups frozen
2Tbs.maple syrupor honey
1/2cupwater
1mediumorangeZest of 1 medium orange, preferably organic, divided
1/2tsp.ground cinnamon
Optional: 1/4 cup orange juice
Instructions
Rinse the cranberries well and drain off excess water. Pick through the cranberries and discard any soft or wrinkled ones.
In a medium saucepan, combine the cranberries, maple syrup and water. Bring the mixture to a boil over medium-high heat, then reduce heat to medium-low. Cook, stirring occasionally, about 5 to 10 minutes, until many of the cranberries pop. Using the back of a spoon, crush some cranberries against the sides of the saucepan to create a thick mixture.
Remove the pot from heat and stir in 1 teaspoon of the orange zest (save any extra zest for garnish). Add the cinnamon and stir to combine. Taste and if the mixture is too tart (keeping in mind that cranberry sauce is supposed to be a little tart!), add the optional orange juice.
The sauce will continue to thicken as it cools. It will keep in the refrigerator, covered, for up to 2 weeks.
Video
Notes
MANY USES:
Crostini – for an easy and colorful appetizer, slice a small loaf of crusty bread. Brush with a little olive oil and toast in the oven until light brown. Spread toasted bread slices with soft cheese (brie, cream cheese or other), top with cranberry sauce and garnish with a pinch of extra orange zest.
Sweet Potato Topper – for a delicious sweet-and-tangy side dish, bake a foil-wrapped sweet potato until done (yields to touch). Remove skin and mash with a fork. Top mashed sweet potato with a spoonful of cranberry sauce and optional toasted pecans.
Breakfast yogurt – add flavor and color to plain yogurt by mixing in a small spoonful of cranberry sauce. Top with granola and an additional dollop of cranberry sauce for a simple, nourishing breakfast.
Dessert parfaits – for a beautiful and tasty treat, layer crushed chocolate cookies, softened vanilla ice cream and cranberry sauce, 2 to 3 times, in a glass. Enjoy immediately. If making in advance, substitute pudding or yogurt for the ice cream and refrigerate. Try using shot glasses for mini parfaits – just as delicious but less filling.
NUTRITION: Per serving (approx 1/4 cup) made with optional orange juice: Calories 37; Total Fat 0g ; Sat Fat 0g; Sodium 2mg; Carbs 9g; Fiber 2g; Total Sugars 6g; Added Sugars 3g; Protein 0g; Vit D 0mcg; Calcium 11mg; Iron 0mg; Potassium 61mg; Vit C 11% DV; Manganese 12% DV.
A new partnership between Gravity Hill Farm in Titusville and Rolling Harvest Food Rescue helps the nonprofit continue to serve families in Hunterdon and Mercer Counties.
Nearly a year into the Covid-19 pandemic, which has disrupted food systems around the world, the hunger crisis has only intensified. Cathy Snyder, founder of Rolling Harvest Food Rescue, has watched the pressures impact families throughout New Jersey and Pennsylvania. “There is not a single zip code spared,” she says.
Food insecurity and hunger in the United States have existed long before we felt the stress of the coronavirus. In fact, well before we shuttered our doors and sheltered in place last spring, more than 35 million people struggled with hunger in the United States, including 10 million children. In the wake of the pandemic, with job loss at an all-time high, the number of people struggling with food insecurity has grown to more than 54 million people, including 18 million children. “This is unsustainable for us as a country,” says Snyder. “We could do so much better.”
In most cases, the hunger isn’t caused by a shortage of food. “There is a surplus of healthy food right here, it’s just a matter of creating the logistics to get it from where it’s grown to the people who need it and keep it out of landfills,” says Snyder.
Since 2010, Rolling Harvest’s team of more than 200 dedicated volunteers have visited local farms and harvested crops that would otherwise be composted or discarded after the initial commercial harvest. They then distribute this fresh, local produce to food-insecure communities in five counties throughout western New Jersey and eastern Pennsylvania, including food pantries, domestic violence shelters, low-income senior centers, children and family homeless shelters, as well as to at-risk low-income adults with health challenges. “What we have found in doing this for 10 years is that the underlying food system is really stacked against people with limited income,” says Snyder.
Rolling Harvest, headquartered across the Delaware River in New Hope, Pennsylvania, currently works with over 50 farm partners and food producers. But one Garden State farm, in particular, has been with them since the beginning. Gravity Hill Farm in Titusville regularly donates thousands of pounds of food, and has allowed the nonprofit to house their permanent coolers and delivery trucks on their farm.
In late 2020, Gravity Hill Farm and Rolling Harvest announced a new partnership. Gravity Hill Farm will transition to a full-scale farm-based education operation and their available land will be dedicated to growing food specifically for donation. Rolling Harvest will enlist volunteers to come out and help with planting, weeding, and harvesting up to five acres of donation crop that will feed families and recipient sites in need.
The new merger with Gravity Hill Farm will also allow food pantries to come directly to the farm and pick out the exact kind and amount of produce they need, enabling more food banks and pantries to offer fresh, seasonal produce suitable to their guests.
“One of the things we try to do is to show people the respect and the compassion and the dignity that we all need by giving them the choice,” says Snyder. “Not everyone likes okra, not everyone likes Swiss chard. Why not let someone choose for themselves and for their family?” Allowing people to shop for their own food not only provides freedom of choice, but it also helps to significantly reduce food waste.
Snyder and her team also developed an educational nutrition program. At no additional charge to their partner organizations, the program offers on-site tastings and cooking demonstrations that show patrons how to store and prepare seasonal produce. Each demonstration ends with recipe handouts available in both English and Spanish, and all recipes can be found on Rolling Harvest’s website.
For Snyder, a Philadelphia native, advocacy and food justice are inherent to her character. “I was always very active in community service,” she says. “It’s in my DNA.”
Snyder is aware of the discomfort that can be involved with asking for help, but hopes that by turning food banks into farmers’ markets, we can begin to reframe the narrative around food insecurity. “I want people to know that there should be no shame in asking for help. If you’re struggling, if you are having trouble paying your bills and putting healthy food on your table, so are so many of your neighbors,” she says.
“Sally Quigley is not a farmer. But today, at a food distribution event in the parking lot of CURE Insurance Arena in Trenton, she could fool anyone.
She looks down at a table heaping with butternut squash and recalls wistfully how she planted this squash and later got to harvest it. Today, she’s proud to hand it over to families that will eat it for dinner.
It is mid-October and Quigley is a regular volunteer with Rolling Harvest Food Rescue, a nonprofit organization that rescues produce that would otherwise go to waste and distributes it to food pantries and food-insecure people throughout Bucks, Montgomery, Chester, Hunterdon and Mercer counties.
Rolling Harvest’s food rescue operation is centered around gleaning—harvesting produce that farms aren’t able to sell, either because it’s surplus or because it doesn’t match customers’ aesthetic expectations.”