Our favorite recipes
Apple Crumble, Baked Apple, and Apple
Smoothie Recipes from Kenmore Live Studios
click here to watch the show
Whole Wheat Pasta with Broccoli-Tomato
Sauce
Contributed by Melissa Graham and featured on the Style
Network's Town Hall for Style series Too Fat for Fifteen
Serves 6
1 tablespoon olive oil
1 yellow, green or orange pepper
1 large clove garlic (3 large if using tomato puree)
1 bunch broccoli
1 turkey Italian sausage link (casing removed)
4 cups tomato puree or tomato sauce
pinch dried basil (if using puree)
½ teaspoon dried oregano (if using puree)
1 teaspoon salt (if using puree)
pinch of red pepper flakes, optional
6 cups cooked whole wheat pasta, such as shells or rotini
parmesan or romano
cheese to top, optional
Chop the garlic very finely. Remove the broccoli tops from
the stems and separate them into florets. Quarter the
stems and cut them into ½-inch thick chunks. Remove the
top and the seeds from the pepper and cut into small
pieces. Heat the olive oil in a medium soup pot over
medium heat. Dump in the pepper chunks and cook until
softened slightly. Add the garlic and cook, stirring
constantly, for a minute. Stir in the broccoli. Add the
sausage, if using, break it up with a spoon and cook until
no longer pink. Pour in tomato puree or sauce and sprinkle
in red pepper flakes. If using puree, add the herbs. Cover
and cook for about 15 minutes or longer depending on how
soft you like your broccoli. Taste for seasoning. Top pasta
with sauce, sprinkle a little cheese on top and serve
Blueberry Buckwheat Pancakes
Contributed by Melissa Graham
Makes 12 pancakes
Whenever I make this recipe, my son is right at my side
given his love of both blueberries and pancakes. In fact,
when I chose this recipe to demonstrate at a Purple
Asparagus talk on family eating. He insisted that he come
with me. He did a great job until he started licking the
measuring spoon we used for the honey.
With the exception of the baking staples, all of the
ingredients from this recipe come from our farmers'
market. It's simple enough for kids but sophisticated
enough for adults.
1 cup unbleached all-purpose flour
½ cup buckwheat flour
2 teaspoon baking powder
½ teaspoon kosher salt
1 cup buttermilk, well shaken
¼ cup buckwheat honey
2 large eggs
4 tablespoons unsalted butter, melted and cooled slightly
1 cup blueberries
2 tablespoon unsalted butter
Combine the flours, baking powder, and kosher salt in a
medium size bowl. In another bowl, whisk together the
buttermilk, honey, egg, and butter. Add the liquid
ingredients to the dry ingredients and mix until thoroughly
combined. Gently fold in the blueberries. Heat 1
tablespoon butter in a skillet or on a griddle over medium
heat. Drop approximately 1/4 cup of batter for each
pancake. When the thick bubbles pop on the non-griddle
side and the pancake is browned, flip and brown the other
side. Enjoy with maple syrup.
Watermelon "Cakes" with Honey Yogurt and
Blueberries
Makes 1
Because of its size and color watermelon can be a fun fruit
to work with. You can use melon ballers and cookie cutters
to make fun shapes. You can juice it, you can make boats.
The possibilities are endless.
1 slice of watermelon
3 tbsp. yogurt
1 tbsp. honey
handful blueberries
1/8 cup rice puffs
Cut out two watermelon discs with a cookie cutter. Mix the
yogurt with the honey and spread half of it on one disc.
Put the other disc on top. Decorate with the yogurt and
blueberries. Sprinkle with rice puffs.
Cucumber Cups with Tuna, Cream Cheese and
Cherry Tomatoes
Makes 8
1 large cucumber
½ 5 oz.. canned tuna in olive oil
8 tsp. cream cheese
4 cherry tomatoes cut in half
coriander leaves
Peel the cucumber and cut in 8 portions. Hollow out with a
melon baller. With a spoon put cream cheese inside the
cucumber cup. Put the tuna inside the cucumber and
decorate with a half a cherry tomato and a coriander leaf.
Watermelon and Orange Fizz
Makes 4
2 cups of chopped watermelon
2 small oranges, peeled chopped coarsely
2 cups soda water
2 tbsp. sugar (optional)
ice cubes
Blend watermelon with oranges until smooth. Strain juice
and add ice and soda water.
Lettuce rolls with beans and rice
Makes 4
2 cups cooked rice
1 ½ cups cooked black beans
1 celery stick, chopped finely
1 carrot, chopped finely
1 green onion, chopped finely
¼ cup French dressing
6 large lettuce leafs
Combine rice, beans and vegetables and add dressing.
Divide mixture among leaves and roll tightly. Serve with
extra French dressing if wanted.
Recipe credit, Blanca Valencia.
Master Recipe: Cooking Beans
1 pound dried beans
salt to taste
1 bay leaf (optional)
Soak beans for 6 to 8 hours in a few inches of water. Bite
in a bean. If there's some give, they're ready to salt. Drain
and put in a pot with a lot of room. Cover with fresh cold
water. Add a healthy pinch of salt and a bay leaf if you
prefer. Bring to a boil, reduce the heat to low and simmer
until tender. The length of time will depend on how fresh
your dried beans are. It could take between 1 and 3 hours.
Red Lentil Hummus
Recipe Courtesy of Melissa Graham, www.littlelocavores.
blogspot.com
Makes approximately 2 ¼ cups to Serve 4-6
2 cups cooked red lentils
1 clove garlic, roughly chopped
¼ cup extra-virgin olive oil
Juice of ¾ lemon
1 teaspoon kosher salt
Combine all ingredients in a food processor or with a stick
blender and puree until smooth.
Double R White Bean Crostini
Recipe Courtesy of Melissa Graham, www.littlelocavores.
blogspot.com
Serves 6-8
1 head of garlic, roasted
2 cups cooked white beans
1 1/2 teaspoons finely chopped rosemary
2 tablespoons extra virgin olive oil
kosher salt to taste
bread toasts, preferably from a baguette
Squeeze out all of the soft garlic cloves from the papery
head into a medium size bowl. Add everything else except
the bread and mash together roughly. Spread the white
beans onto the bread and serve.
Eat a Pea-Eat a Pita
Recipe Courtesy of Melissa Graham, www.littlelocavores.
blogspot.com adapted from a Paula Wolfert recipe
Serves 4
1 cup cooked chickpeas, with 1/3 cup of the liquid from
either for the can or from cooking reserved
1 small clove of garlic, thinly sliced
2 loaves pita bread
extra virgin olive oil
lemon juice
Cumin or Za'atar seasoning (optional)
Heat the chickpeas with the liquid and garlic in a small
saucepan just until warm to the touch. Pour into a bowl.
Tear the pita into small pieces and add to the bowl. Stir to
moisten. Drizzle with oil. Squeeze a touch of lemon juice
on top and serve with the cumin or Za'atar on the side. Eat
with a fork or your fingers.
Rosy Sunrise
Recipe Courtesy of Melissa Graham, www.littlelocavores.
blogspot.com
Serves 1, increase accordingly
1 orange or 1 cup orange or tangerine juice
¼ cup frozen strawberries
Juice the orange over a blender with a hand juicer. Add
frozen strawberries. Blend and serve.
Marmalade Toasts
Recipe Courtesy of Melissa Graham, www.littlelocavores.
blogspot.com
Serves 1, increase accordingly
1 slice whole wheat bread
1 1/2 teaspoons Neufchatel cheese
1 teaspoon orange marmalade
Spread the cheese on top of the bread and layer the
marmalade on top. Enjoy.
Tangerine-Mint Salad Over Vanilla Yogurt
Recipe Courtesy of Melissa Graham, www.littlelocavores.
blogspot.com
Serves 4
INGREDIENTS:
Tangerine-Mint Salad
4 tangerines, peeled and segmented
2 teaspoons honey
3 tablespoons orange juice
2 teaspoons finely chopped mint
Vanilla Yogurt
1 cup plain lowfat yogurt
2 teaspoons honey
¼ teaspoon vanilla extract
Tangerine-Mint Salad: Mix all ingredients in a small bowl.
Vanilla Yogurt: Mix all ingredients in a small bowl.
Serving: Top vanilla yogurt with tangerine-mint salad.
Tomato Salad on a Stick
Recipe Courtesy of Melissa Graham, www.littlelocavores.
blogspot.com
Makes 12 to serve 4 as a snack
2 ounces fresh mozzarella bocconcini or 1 ball fresh
mozzarella, cut into 12 ½ inch cubes
12 small cherry tomatoes or 6 cut in half
12 small to medium fresh basil leaves
12 5-inch bamboo skewers or toothpicks
1 tablespoon extra virgin olive oil plus more to drizzle
1 teaspoon balsamic vinegar
Coarse sea salt and freshly ground pepper to taste
Skewer a cherry tomato, a basil leaf and a cube of
mozzarella. Repeat with the remaining 11 skewers.
Drizzle with olive oil, balsamic vinegar and sprinkle with
coarse sea salt and pepper if desired.
Minted Strawberry Milk
Recipe Courtesy of Chef Melissa Graham, www.
littlelocavores.blogspot.com
Serves 1, increase accordingly
1 cup almond milk, soy milk, or cow’s milk
¼ cup frozen hulled strawberries
6 mint leaves
1 teaspoon or more honey
Puree all ingredients in a blender.
Root Veggie Mash
Recipe Courtesy of Elena Marre, The Kids’ Table
Serves 6
2 medium sweet potatoes
2 medium russet or Yukon gold potatoes
1 small turnip or ½ of a rutabaga
½ stick butter
½ cup milk, whole or 2 %
1 teaspoon salt
Peel sweet potatoes, potatoes and turnip and cut into ½
inch cubes. Steam until soft, about 10 minutes. Transfer
veggies to large bowl. Heat the butter, milk, and salt in a
small saucepan. Pour the hot liquid into the root veggies
and mash until you have the consistency you want, adding
more milk, if necessary, 1 teaspoon at a time. Serve warm,
and enjoy!
Carrot Tacos
Recipe Courtesy of Melissa Graham, www.littlelocavores.
blogspot.com
Serves 4
If you can’t find parsley root, simply increase the amount
of carrots to 2 cups.
4 tablespoons extra-virgin olive oil
1 tablespoon lemon juice
½ teaspoon cumin
¼ teaspoon kosher salt
1 pinch dried oregano, preferably Mexican
1 ½ cup tightly packed grated carrots
½ cup tightly packed grated parsley root
8 leaves of red or green leaf lettuce, rinsed and dried
Whisk together the first five ingredients in a medium
bowl. Mix in the carrots and parsley root stirring to
combine thoroughly. Lay 2 lettuce leaves on each plate and
scoop the carrots on top. Fold the lettuce like a taco shell.
Enjoy.
Apple Crumble, Baked Apple, and Apple
Smoothie Recipes from Kenmore Live Studios
click here to watch the show
Whole Wheat Pasta with Broccoli-Tomato
Sauce
Contributed by Melissa Graham and featured on the Style
Network's Town Hall for Style series Too Fat for Fifteen
Serves 6
1 tablespoon olive oil
1 yellow, green or orange pepper
1 large clove garlic (3 large if using tomato puree)
1 bunch broccoli
1 turkey Italian sausage link (casing removed)
4 cups tomato puree or tomato sauce
pinch dried basil (if using puree)
½ teaspoon dried oregano (if using puree)
1 teaspoon salt (if using puree)
pinch of red pepper flakes, optional
6 cups cooked whole wheat pasta, such as shells or rotini
parmesan or romano
cheese to top, optional
Chop the garlic very finely. Remove the broccoli tops from
the stems and separate them into florets. Quarter the
stems and cut them into ½-inch thick chunks. Remove the
top and the seeds from the pepper and cut into small
pieces. Heat the olive oil in a medium soup pot over
medium heat. Dump in the pepper chunks and cook until
softened slightly. Add the garlic and cook, stirring
constantly, for a minute. Stir in the broccoli. Add the
sausage, if using, break it up with a spoon and cook until
no longer pink. Pour in tomato puree or sauce and sprinkle
in red pepper flakes. If using puree, add the herbs. Cover
and cook for about 15 minutes or longer depending on how
soft you like your broccoli. Taste for seasoning. Top pasta
with sauce, sprinkle a little cheese on top and serve
Blueberry Buckwheat Pancakes
Contributed by Melissa Graham
Makes 12 pancakes
Whenever I make this recipe, my son is right at my side
given his love of both blueberries and pancakes. In fact,
when I chose this recipe to demonstrate at a Purple
Asparagus talk on family eating. He insisted that he come
with me. He did a great job until he started licking the
measuring spoon we used for the honey.
With the exception of the baking staples, all of the
ingredients from this recipe come from our farmers'
market. It's simple enough for kids but sophisticated
enough for adults.
1 cup unbleached all-purpose flour
½ cup buckwheat flour
2 teaspoon baking powder
½ teaspoon kosher salt
1 cup buttermilk, well shaken
¼ cup buckwheat honey
2 large eggs
4 tablespoons unsalted butter, melted and cooled slightly
1 cup blueberries
2 tablespoon unsalted butter
Combine the flours, baking powder, and kosher salt in a
medium size bowl. In another bowl, whisk together the
buttermilk, honey, egg, and butter. Add the liquid
ingredients to the dry ingredients and mix until thoroughly
combined. Gently fold in the blueberries. Heat 1
tablespoon butter in a skillet or on a griddle over medium
heat. Drop approximately 1/4 cup of batter for each
pancake. When the thick bubbles pop on the non-griddle
side and the pancake is browned, flip and brown the other
side. Enjoy with maple syrup.
Watermelon "Cakes" with Honey Yogurt and
Blueberries
Makes 1
Because of its size and color watermelon can be a fun fruit
to work with. You can use melon ballers and cookie cutters
to make fun shapes. You can juice it, you can make boats.
The possibilities are endless.
1 slice of watermelon
3 tbsp. yogurt
1 tbsp. honey
handful blueberries
1/8 cup rice puffs
Cut out two watermelon discs with a cookie cutter. Mix the
yogurt with the honey and spread half of it on one disc.
Put the other disc on top. Decorate with the yogurt and
blueberries. Sprinkle with rice puffs.
Cucumber Cups with Tuna, Cream Cheese and
Cherry Tomatoes
Makes 8
1 large cucumber
½ 5 oz.. canned tuna in olive oil
8 tsp. cream cheese
4 cherry tomatoes cut in half
coriander leaves
Peel the cucumber and cut in 8 portions. Hollow out with a
melon baller. With a spoon put cream cheese inside the
cucumber cup. Put the tuna inside the cucumber and
decorate with a half a cherry tomato and a coriander leaf.
Watermelon and Orange Fizz
Makes 4
2 cups of chopped watermelon
2 small oranges, peeled chopped coarsely
2 cups soda water
2 tbsp. sugar (optional)
ice cubes
Blend watermelon with oranges until smooth. Strain juice
and add ice and soda water.
Lettuce rolls with beans and rice
Makes 4
2 cups cooked rice
1 ½ cups cooked black beans
1 celery stick, chopped finely
1 carrot, chopped finely
1 green onion, chopped finely
¼ cup French dressing
6 large lettuce leafs
Combine rice, beans and vegetables and add dressing.
Divide mixture among leaves and roll tightly. Serve with
extra French dressing if wanted.
Recipe credit, Blanca Valencia.
Master Recipe: Cooking Beans
1 pound dried beans
salt to taste
1 bay leaf (optional)
Soak beans for 6 to 8 hours in a few inches of water. Bite
in a bean. If there's some give, they're ready to salt. Drain
and put in a pot with a lot of room. Cover with fresh cold
water. Add a healthy pinch of salt and a bay leaf if you
prefer. Bring to a boil, reduce the heat to low and simmer
until tender. The length of time will depend on how fresh
your dried beans are. It could take between 1 and 3 hours.
Red Lentil Hummus
Recipe Courtesy of Melissa Graham, www.littlelocavores.
blogspot.com
Makes approximately 2 ¼ cups to Serve 4-6
2 cups cooked red lentils
1 clove garlic, roughly chopped
¼ cup extra-virgin olive oil
Juice of ¾ lemon
1 teaspoon kosher salt
Combine all ingredients in a food processor or with a stick
blender and puree until smooth.
Double R White Bean Crostini
Recipe Courtesy of Melissa Graham, www.littlelocavores.
blogspot.com
Serves 6-8
1 head of garlic, roasted
2 cups cooked white beans
1 1/2 teaspoons finely chopped rosemary
2 tablespoons extra virgin olive oil
kosher salt to taste
bread toasts, preferably from a baguette
Squeeze out all of the soft garlic cloves from the papery
head into a medium size bowl. Add everything else except
the bread and mash together roughly. Spread the white
beans onto the bread and serve.
Eat a Pea-Eat a Pita
Recipe Courtesy of Melissa Graham, www.littlelocavores.
blogspot.com adapted from a Paula Wolfert recipe
Serves 4
1 cup cooked chickpeas, with 1/3 cup of the liquid from
either for the can or from cooking reserved
1 small clove of garlic, thinly sliced
2 loaves pita bread
extra virgin olive oil
lemon juice
Cumin or Za'atar seasoning (optional)
Heat the chickpeas with the liquid and garlic in a small
saucepan just until warm to the touch. Pour into a bowl.
Tear the pita into small pieces and add to the bowl. Stir to
moisten. Drizzle with oil. Squeeze a touch of lemon juice
on top and serve with the cumin or Za'atar on the side. Eat
with a fork or your fingers.
Rosy Sunrise
Recipe Courtesy of Melissa Graham, www.littlelocavores.
blogspot.com
Serves 1, increase accordingly
1 orange or 1 cup orange or tangerine juice
¼ cup frozen strawberries
Juice the orange over a blender with a hand juicer. Add
frozen strawberries. Blend and serve.
Marmalade Toasts
Recipe Courtesy of Melissa Graham, www.littlelocavores.
blogspot.com
Serves 1, increase accordingly
1 slice whole wheat bread
1 1/2 teaspoons Neufchatel cheese
1 teaspoon orange marmalade
Spread the cheese on top of the bread and layer the
marmalade on top. Enjoy.
Tangerine-Mint Salad Over Vanilla Yogurt
Recipe Courtesy of Melissa Graham, www.littlelocavores.
blogspot.com
Serves 4
INGREDIENTS:
Tangerine-Mint Salad
4 tangerines, peeled and segmented
2 teaspoons honey
3 tablespoons orange juice
2 teaspoons finely chopped mint
Vanilla Yogurt
1 cup plain lowfat yogurt
2 teaspoons honey
¼ teaspoon vanilla extract
Tangerine-Mint Salad: Mix all ingredients in a small bowl.
Vanilla Yogurt: Mix all ingredients in a small bowl.
Serving: Top vanilla yogurt with tangerine-mint salad.
Tomato Salad on a Stick
Recipe Courtesy of Melissa Graham, www.littlelocavores.
blogspot.com
Makes 12 to serve 4 as a snack
2 ounces fresh mozzarella bocconcini or 1 ball fresh
mozzarella, cut into 12 ½ inch cubes
12 small cherry tomatoes or 6 cut in half
12 small to medium fresh basil leaves
12 5-inch bamboo skewers or toothpicks
1 tablespoon extra virgin olive oil plus more to drizzle
1 teaspoon balsamic vinegar
Coarse sea salt and freshly ground pepper to taste
Skewer a cherry tomato, a basil leaf and a cube of
mozzarella. Repeat with the remaining 11 skewers.
Drizzle with olive oil, balsamic vinegar and sprinkle with
coarse sea salt and pepper if desired.
Minted Strawberry Milk
Recipe Courtesy of Chef Melissa Graham, www.
littlelocavores.blogspot.com
Serves 1, increase accordingly
1 cup almond milk, soy milk, or cow’s milk
¼ cup frozen hulled strawberries
6 mint leaves
1 teaspoon or more honey
Puree all ingredients in a blender.
Root Veggie Mash
Recipe Courtesy of Elena Marre, The Kids’ Table
Serves 6
2 medium sweet potatoes
2 medium russet or Yukon gold potatoes
1 small turnip or ½ of a rutabaga
½ stick butter
½ cup milk, whole or 2 %
1 teaspoon salt
Peel sweet potatoes, potatoes and turnip and cut into ½
inch cubes. Steam until soft, about 10 minutes. Transfer
veggies to large bowl. Heat the butter, milk, and salt in a
small saucepan. Pour the hot liquid into the root veggies
and mash until you have the consistency you want, adding
more milk, if necessary, 1 teaspoon at a time. Serve warm,
and enjoy!
Carrot Tacos
Recipe Courtesy of Melissa Graham, www.littlelocavores.
blogspot.com
Serves 4
If you can’t find parsley root, simply increase the amount
of carrots to 2 cups.
4 tablespoons extra-virgin olive oil
1 tablespoon lemon juice
½ teaspoon cumin
¼ teaspoon kosher salt
1 pinch dried oregano, preferably Mexican
1 ½ cup tightly packed grated carrots
½ cup tightly packed grated parsley root
8 leaves of red or green leaf lettuce, rinsed and dried
Whisk together the first five ingredients in a medium
bowl. Mix in the carrots and parsley root stirring to
combine thoroughly. Lay 2 lettuce leaves on each plate and
scoop the carrots on top. Fold the lettuce like a taco shell.
Enjoy.
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| For more family-friendly recipes, check out this blog: www.littlelocavores. blogspot.com Watch us make healthy snacks with our friends at Comfy Fitness. |
(C) 2011 Purple Asparagus
| Home | School Programs | Community Programs | About Us | Accomplishments | Donate Recipes | Resources | Newsletter | Media | Links | Calendar | Volunteer | Contact Us |
| Bringing Delicious, Nutritious Adventures to you! |
| Purple Asparagus is a non-profit that educates children, families, and the community about eating that's good for the body and the planet. |
2011 Chicago Tribune Good Eating Award Winner
| Home | School Programs | Community Programs | About Us | Accomplishments | Donate Recipes | Resources | Newsletter | Media | Links | Calendar | Volunteer | Contact Us |
| Bringing Delicious Nutritious AdventuresTM to you! |
| Purple Asparagus is a non-profit that educates children, families, and the community about eating that's good for the body and the planet. |
2011 Chicago Tribune Good Eating Award Winner