Squish Squash Burgers
You may have more fun than your kids squishing these squash, bean, and cornmeal burgers into patties. Roasting the squash and cooking the beans from scratch are simple but time-consuming steps, so cook them in advance or on the weekend. With the beans and squash out of the way, the recipe takes only 35 minutes.
1 cup (250 mL) mashed squash from 1 small roasted squash
2 cups (500 mL) cooked or canned pinto beans,drained and rinsed
2 1/4 cups (560 mL) ground organic cornmeal, divided
1/2 tsp (2 mL) salt
1/8 tsp (0.5 mL) pepper
1/2 tsp (2 mL) mustard powder, or 1 tsp (5 mL) Dijon mustard
2 tsp (10 mL) maple syrup
Pinch of cayenne pepper or chili flakes (optional)
To roast squash, cut in half, scoop out seeds, and place cut-side down on baking sheet in 400 F (200 C) oven for 40 minutes, or until squash is softened. Scoop out flesh when cool.
To cook beans (if using dried), soak in cold water for 8 hours or overnight. Then cook with at least 3 times as much water and 1 bay leaf in large pot for 35 minutes, or in slow cooker on the low setting for 8 to 10 hours. Add leftover beans to salads or rice dishes, or toss with your favourite dressing or olive oil, salt, and wine vinegar for a quick marinated bean salad.
Blend squash, beans, 2 cups (500 mL) cornmeal, salt, pepper, mustard, maple syrup, and cayenne or chili flakes (if using) using immersion hand blender or food processor. Add more cornmeal if batter is too sticky to roll.
Preheat oven to 350 F (175 C).
Place remaining 1/4 cup (60 mL) cornmeal in small bowl. Line baking sheet with parchment paper, or grease lightly with oil. Get your kids to help roll dough into 8 balls. Then roll balls in bowl of cornmeal and place on baking sheet.
Now the fun part! Squish balls down with the palm of your hand into burgers, trying to make them similar in thickness so they bake in the same amount of time. Bake in oven for 15 minutes. Remove from oven and flip burgers. Bake 10 minutes more.
Serve on whole grain buns with Sweet Maple Carrot and Cabbage Slaw and Quick Homemade Ketchup.
Each serving contains: 192 calories; 6 g protein; 2 g total fat (0 g sat. fat, 0 g trans fat); 39 g total carbohydrates (2 g sugars, 10 g fibre); 157 mg sodium
Sweet Maple Carrot and Cabbage Slaw
Kids can mix these ingredients together, and if they’re old and strong enough, they can grate the vegetables using a box grater or cheese grater.
1/2 small purple cabbage, grated or finely chopped
2 large carrots, peeled and grated or finely chopped
1/2 tsp (2 mL) salt
1 Tbsp (15 mL) maple syrup
1/4 cup (60 mL) apple cider vinegar
Toss grated cabbage and carrot in large bowl with salt, massaging salt into vegetables with hands for at least 3 minutes to get veggies to release their juices. Add maple syrup and apple cider vinegar. Toss once again (using tongs this time, as the vinegar is acidic).
Each serving contains: 37 calories; 1 g protein; 0 g total fat (0 g sat. fat, 0 g trans fat) 9 g total carbohydrates (6 g sugars, 2 g fibre); 98 mg sodium
Quick Homemade Ketchup
1 - 19 oz (540 mL) can no-salt whole or crushed tomatoes, drained
2 Tbsp (30 mL) honey
1/4 tsp (1 mL) salt
1/4 tsp (1 mL) allspice
1/8 tsp (0.5 mL) nutmeg
1/8 tsp (0.5 mL) pepper
1/4 cup (60 mL) apple cider vinegar or red wine vinegar
Purée drained tomatoes in blender. Pour into medium saucepan over medium heat and add remaining ingredients. Cook, stirring occasionally, until reduced to pastelike consistency, about 10 minutes. You’ll need to stir more often as ketchup reduces to keep it from sticking to the bottom of the pot. Taste and adjust seasonings.
Each serving contains: 35 calories; 1 g protein; 0 g total fat (0 g sat. fat, 0 g trans fat); 8 g total carbohydrates (7 g sugars, 1 g fibre); 91 g sodium
source: "Cooking with Kids", alive #371, September 2013
Yogurt completely transforms the texture of these chicken thighs, making them tender and flavourful with bright notes of lemon and cilantro. Ideal for a day trip, these can be marinated in the morning and cooked in the evening, but they also work well when cooked in advance and packed for a picnic to be eaten cold. Marinade mentions Marinate chicken thighs for anywhere between 4 and 24 hours. Discard excess marinade that has been in contact with raw chicken. It should not be consumed uncooked.
Citrusy and slightly sour sumac and a touch of maple syrup enliven pickled onions in a perfect complement to this salad. Kale and Napa cabbage stand up for hours to the sweet and puckery dressing, and hearty farro will keep you going while on the road. This salad is sure to be a favourite for picnics, backyard potlucks, or road trip lunch stops. Dressing for dinner This salad stands up well, even while dressed, for up to 4 hours. (Truth be told, I’ve often happily eaten it the next day.) In fact, time helps kale to soften up and become even more delicious. If you’re travelling for a longer period, make the pickled onion dressing as described above: let it stand for about 20 minutes, and then add all the oil and pack it into a separate container so you can finish the salad when you arrive at your destination. The pickled onions are also great with steaks or chicken.
These wraps are perfect for an overnight journey when you want to have something quick and satisfying the next day. Sweet smoked paprika adds just a hint of smoky flavour to sweet potatoes, which join with spinach and red pepper to dress up eggs in a pleasing way. Make these wraps anytime and stick them in the freezer for your next excursion. Pack them frozen and they’ll have time to thaw on the journey, or put them in the fridge the night before you travel so you have something convenient and tasty to eat before you set off. Leave the ketchup bottle behind, and serve them with your own smoky red pepper sauce. Freeze with ease While foil is convenient for freezing and reheating these wraps, to cut down on waste, freeze wraps in a single freezer-proof container. Insert a small piece of parchment between each wrap so they don’t stick together. This will allow you to remove individual wraps easily when you need them.
While sablefish’s texture and fat content stand up admirably to the heat of the grill, this firm fish is also delicious poached. For this recipe, sablefish’s luxurious taste is combined with a light fragrant broth of lemongrass and ginger punctuated with the heat of Thai chili. Sustainability status Sablefish, also known as butterfish or black cod, is a rich and satisfying fish, plentiful in omega-3s and sourced sustainably from the Pacific Northwest. Skin and bones Sablefish has large pin bones. Ideally, your fishmonger will remove them, but if not, before you begin, locate them along the fish’s centreline and, using a pair of needle nose pliers, grasp them firmly to remove. You can leave the skin on for this recipe, which may help the fish hold together a little better while cooking, but it can be tricky to peel the skin away from the cooked fish and discard before plating. I opted to remove the skin first and simply keep a close eye on the cooking time, being careful to remove the fish from the poaching liquid before it flakes apart.