Recipe: Soul Stew

Celebrate Black History Month by making this hearty traditional stew. Not only does it soothe the soul, it helps the body in many different ways.

Fiber:
All fruits and vegetables contain FIBER, which acts like a scrub in our bodies. It cleans our digestive system and helps it to work smoothly. Which ingredients in this recipe contain fiber?

Protein:
PROTEIN helps to build and support muscle, skin, bones, and blood. We can't live without it because they are the building blocks of life! Protein is usually found in meat, dairy, eggs, and fish, and beans, and in this recipe, you'll get a dose of fiber from the beans.

Soul Stew
Adapted from Cookshop
Serves 6 at 1 cup

Ingredients:
1 can black-eyed peas
1 bunch collard greens
1 can diced tomatoes
1 yellow onion, chopped
2 tablespoons molasses
1 teaspoon vinegar
2 cloves garlic, minced
1 Tablespoon olive oil
Salt and pepper
Hot sauce*
*Optional

Equipment:
Cutting board
Knife
Large pot
Can Opener
Measuring Cups
Measuring Spoons

Directions:
1. Chop onions in small pieces.
2. Wash collards, remove their stems and slice or tear leaves into very thin strips.
3. Heat oil in a large pot over medium heat. Add onions and garlic and cook for 2 minutes, being careful not to burn it.
4. Add collard greens and stir.
5. Add all remaining ingredients, except hot sauce, and stir well. Cover pot and cook for 10-15 minutes.
6. When greens are tender, taste the flavorings and add more vinegar, salt and pepper if needed.
7. Serve alone or on top of rice or with a side of cornbread. Top with hot sauce if desired.

Recipe: Long Life Noodles

Celebrate Lunar New Year by eating this stir-fry noodle dish. Tradition believes that eating long noodles will give you a long life, but the real benefit is the healthy vegetables in this recipe.

Fiber:
All fruits and vegetables contain FIBER, which acts like a scrub in our bodies. It cleans our digestive system and helps it to work smoothly. Which ingredients in this recipe contain fiber?

Protein:
PROTEIN helps to build and support muscle, skin, bones, and blood. We can't live without it because they are the building blocks of life! Protein is usually found in meat, dairy, eggs, and fish, and beans, and in this recipe, you'll get a dose of fiber from the tofu because it's made from soy beans.

Long Life Noodles
Adapted from Food is Elementary
Serves 10 at 1 cup


Ingredients:
1 8 oz package of rice noodles
3 bunches baby bok choy
3 medium carrots
1 small head of cabbage
1 package extra firm tofu
2 large cloves of garlic
1 onion
1 Tbsp oil (Olive or sesame)
1/3 cup of low sodium soy sauce*
(*or make your own teriyaki sauce with recipe below)

Equipment:
Cutting board
Knife
Large pot or wok
Tongs or Two large spoons
Colander
Measuring cups and spoons

Directions:
1. Fill a large pot with warm water. Soak the noodles for 5-10 minutes, or until soft. Drain in colander and set aside.
2. Cut off the bulbs from the bok choy and cabbage. Compost bulb and separate all leaves.
3. Wash and scrub bok choy, cabbage leaves, and carrots.
4. With the help of an adult, finely chop garlic. Cut onions into strips.
5. Cut carrots into slices or half moons, and shred cabbage and bok choy.
6. Drain tofu and cut into smaller pieces.
7. Heat oil in pot or wok. Add onions and garlic, sauté until onions are clear.
8. Add carrots and stir. Then, add cabbage and bok choy. Stir fry for 3-5 min.
9. Add tofu and a dash of salt and pepper. Stir fry an additional 2 minutes.
10. Using tongs or two large spoons, carefully mix noodles with vegetables.
11. Add sauce to the mixture and stir. Serve warm and enjoy!

Make your own teriyaki sauce:
Replace the soy sauce with this to add a little sweetness to the dish.
Mix together:
2 tablespoons fresh ginger, minced
5 Tablespoons reduced sodium soy sauce
2 tablespoons honey
4 tablespoons toasted sesame oil
¼ cup sesame seeds (preferably toasted)

October Recipe: Black Bean and Corn Salad

This simple black bean and corn salad will build muscles, clean the stomach, and maintain a healthy immune system.

Serve with whole wheat pita bread to get the complete protein that your body needs for strong muscles!

Makes 10 servings at 1/2 cup each.





INGREDIENTS:
1(15-ounce) can low –sodium black beans
1 medium bell pepper
1 fresh tomato
1 cup fresh or frozen corn, thawed
1 clove garlic
1/2 bunch of fresh cilantro
1/4 fresh jalapeno
2 limes
1 teaspoon chili powder
5 medium whole wheat pita pockets


EQUIPMENT:
Can opener
1 large bowl
Strainer or colander
Sharp knife (For adult use only)
Cutting board
Butter knife
Small spoon
Large spoon


1. Wash all produce and rinse beans in strainer. Put into large bowl.
2. Have an adult cut tomatoes into wedges, then cut in small pieces.
3. Have an adult cut pepper in half. Take out all of the seeds! Adult will cut the bell pepper into strips. Cut in small pieces.
4. Rip the leaves off of cilantro into small pieces. Add to bowl.
5. Ask adult to finely chop onion and deseed jalapeno and chop.
6. Have an adult cut lime in wedges. Squeeze over mixture.
7. Mix all other ingredients together.
8. Cut pita in half. Spoon salad on top of or scoop into pita. Enjoy!