We held another successful Delicious Nutritious Cooking Class a few weeks ago. This year’s theme was Mexican food in preparation for Cinco de Mayo. The participants were able to learn some basic cooking skills and how to substitute healthier ingredients in ordinary recipes. Fat Free plain Greek yogurt has no fat and 20 grams of protein per cup. It works well in place of sour cream or cream cheese. Try whole wheat flour, bread, and pasta in place of their refined white counterpart. You will gain fiber and protein without sacrificing taste. Be creative when cooking and while looking at recipes don’t be afraid to try substitutions. A few of my favorite dishes we made were the Texas Cavia Bean Salad, Homemade Turkey Tacos, and Baked Churros for dessert. Below are the recipes for you to enjoy!
Texas Cavia Bean Salad Yield: 17
15.5 oz. can Black Beans, rinsed & drained
15.5 oz. can Black Eyed Peas, rinsed & drained
16 oz. frozen Corn, thawed
4 oz. Pimentos, chopped
3 oz. Jalapeno Peppers, chopped
1 cup Celery, diced
1 cup Red Onion, diced
1 Tbsp sugar
1/2 cup olive oil
1/4 cup apple cider vinegar
1. Mix black beans, black eyed peas, corn, pimentos, jalapeno peppers, celery, and red onion together in a medium bowl.
2. Prepare dressing by whisking together sugar, olive oil and apple cider vinegar.
3. Drizzle dressing over bean mixture, stir. Keep refrigerated. Serve with tortilla chips.
Homemade Turkey Tacos Yield: 32
¼ cup Olive Oil
2 Large Onions, chopped
6 Large Garlic Cloves, minced
¼ cup Chili Powder
1 Tbsp. Dried Oregano
2 Tbsp. Ground Cumin
6 lbs. Lean Ground Turkey
2- 14.5 oz. Cans Petite Diced Tomatoes
Salt & Pepper to Taste
½ cup Cornmeal
1. Heat olive oil in skillet. Add onions, garlic, chili powder, oregano and cumin. Sauté about 5 minutes.
2. Add turkey and cook stirring often and breaking it up into crumbles until cooked to 165 degrees.
3. Stir in tomatoes, simmer about 5 minutes.
4. Add salt and pepper to taste. Stir in cornmeal, cook, stirring constantly until it thickens, almost instantly. Serve with taco shells, diced tomatoes, and leaf lettuce.
Baked Churros Yield: 30
3-1/2 cups Oat Flour
½ cup Sugar
2 Tbsp. Ground Flaxseed
4 tsp. Baking Powder
½ tsp. Salt
1 cup Sweetened Vanilla Almond Milk
¾ cup Butter Flavored Shortening
4 tsp. Vanilla Extract
2 Tbsp. Sugar
1 tsp. Cinnamon
2 Tbsp. Coconut Oil, melted
1. Spray baking sheets with nonstick cooking spray. Prepare a pastry bag with a teeth like piping tip.
2. In a small bowl, whisk together the oat flour, sugar, flaxseed, baking powder and salt.
3. In a medium-sized pot, add the almond milk, shortening, and vanilla extract. Stir over medium/low heat until shortening is completely melted. Remove from the heat
4. Preheat oven to 350 degrees F.
5. Stir the dry ingredients into the pot with the almond milk/shortening mixture.
6. Place the pot back over the heat and stir frequently until thick and it forms a dough ball (about 3-5 minutes)
7. Scoop the dough into the prepared piping bag and pipe 5-6” long churros out onto the baking sheets. Use oven mit if the bag is too hot to handle.
8. Baked the piped churros for 12-15 minutes, until golden brown on the bottom.
9. Whisk together the sugar and cinnamon in a small bowl. Melt the coconut oil in the microwave.
10. When you take the churros out of the oven brush the liquid coconut oil onto the churros and sprinkle with the cinnamon-sugar mixture.