Kootenay Co-op Natural Foods instructor, Maggie Jones, again volunteered to help teach healthy cooking skills to students at Tenth Street Residence. These recipes are easy, delicious, beautiful and nutritious.
Quinoa and Corn Chilli Lime Salad
You will need:
1 cup raw Quinoa 3 cups corn, fresh or frozen
1 red pepper, minced ¼ cup minced green onion
2 cups grated carrot 1 cup celery, minced
½ cup Pine nuts ½ cup minced cilantro
½ cup minced parsley
2 tbsp minced canned chipotle chillies, optional as they are HOT!
1/2 cup Olive Oil 1/3 cup lime juice
2 tsp Chilli powder 1 tsp oregano
1 tsp salt 1 tsp dill weed
1 large clove garlic, minced 1 tsp good fresh mustard
Cook the rinsed Quinoa in cook in 2 cups water until done. Scoop into a large salad bowl and cool slightly. Mix with the rest of the ingredients and serve.
* rinsing the Quinoa first washes away the outer coating and makes the Quinoa more nutritious.
Mash the following together, serve with corn chips, salsa, and a cold beer. Does not keep well, best eaten fresh.
3 small ripe avocados juice of one large lemon
1/3 tsp salt pinch black pepper
pinch cayenne 1/4 tsp garlic pwd.
1/2 tsp ground cumin 1 tbsp diced red onion
Mash Avocado, add rest of ingredients and serve.
You will need 2 cups cooked Black, Pinto or Mexican red beans, equals 1 large tin.
Simmer sauté together, mash and use in your burritos, tacos, tostadas or as a dip:
2 tbsp. olive oil 1/2 cup very finely minced onion
2 cloves minced garlic 2 tbsp chilli pwd.
2 tsp paprika 1 tsp salt
1 small can tomato paste cayenne to taste
Heat the oil gently in a cast iron frying pan. Cook onions until just soft, add garlic and cook 2 minutes more—add the rest of the ingredients and the beans and continue to simmer 5 min more and mash well with a potato masher.
Fry the onions and garlic:
Add spices and beans:
* You can also buy tins of refried beans, but it is cheap and easy to make your own. Full Bean School cooking chart is at the bottom of this post. Some people make a big pot of beans and freeze small containers of them to add to soups, salads or to use in this recipe for Burritos or Quesadillas! Beans and lentils are used the world over as a cheap source of protein.
Build your own Burritos
You will need enough of the following for the number of burritos you want to make:
Whole wheat tortillas Sour Cream
Grated cheese Refried beans
Grated carrots salsa
Lettuce chopped tomatoes
Quacamole minced onion
Minced Cilantro chopped red peppers
And whatever you like!!!!
You will need about 1 tablespoon of each item for each burrito, prepare all of your fillings and place them into little bowls on the table, give each person a plate and a tortilla and each person can build their own creation.
SOUTH OF THE BORDER! MEXICAN COOKERY
Kootenay Co-op Cooking School
Beans – choose whole, firm, sound beans. Wash well and soak them overnight before cooking until completely cooked. Choose from kidney beans, Romano or pinto beans, Mexican red beans, black turtle beans, lentils, lima beans and white or navy beans.
Beans Cooking Chart
Bean type Cooking time (regular cookware/pressure cooker)
Adzuki 1 hour/15 min
Chickpeas 2.5 hours/25 min
Black Turtle 1.5 hours/15 min
Great Northern 2 hours/15 min
Black-eyed Peas 1 hour/10 min
Kidney 2 hours/20 min
Broad 2 hours/20 min
Mung Beans 1 hour/10 min
Lima (Butter) 1.5 hours/15 min
Pinto (Romano) 1.5 hours/15 min
*Lentils (green) 40 min/8 min
Soya 4 hours/25 min
*Split Peas 1.5 hours/not recommended
*Lentils(red) 30 min/8 min
*does not need to be soaked
-beans should be well sorted, washed, and soaked before cooking for best results
-cook beans until they are completely tender; do not eat “crunchy” beans
-most beans and legumes yield 2 1/4 cups cooked per cup dry.
-kidney beans contain toxins that are destroyed by boiling for 10 min so ensure that you boil them first if you intend to cook them in a slow cooker type crock pot
-beans will take on the flavour and personality of whatever you add to them so play around.