Whole Wheat Pumpkin Muffins w/ Chocolate Chips

3  1/3 c. whole wheat flour, fine ground

1  t. baking soda

2  t.  baking powder

1  t. salt

4   eggs

1 c. milk, or prepared powdered milk

1/2 c.  oil

1/2 c. butter, melted

1 c. cooked cream of wheat, oatmeal, or cracked-wheat cereal, warm (optional, adds moisture)

1  1/2 c. sugar

15 oz. can pumpkin, or 2 c. frozen pumpkin puree defrosted and drained

2  t. cinnamon

1/8  t. nutmeg and 1/8 t. cloves (optional)

12 oz. bag chocolate chips

Makes 24 tall muffins or 36 short muffins. 

Mix first 4 ingredients, then add the rest.  Grease muffin tin with oil, not with oil cooking spray. Put 1/2  to  2/3 full into the greased muffin tins.  

Bake 15-20 min at 350 degrees. The smell of autumn will fill your kitchen. Lightly touch the center of a few muffins, if it bounces back, they are done. Wait 2 min before removing from tin. Enjoy them hot! 

These muffins freeze very well. They make a great (somewhat healthy) after-school snack. We like to make '36 short muffins' because they cook fast, fit in kid-sized mouths, and if frozen defrost easy.

No need to spread extra butter on top of these babies.  The butter is already inside.

Pumpkin Nutrition:

Great source of  Vitamin A

Low in calories and fat

High in fiber

Can replace oil for pumpkin in many recipes.

The bright orange color of pumpkin is a dead giveaway that pumpkin is loaded with an important antioxidant, beta-carotene. Beta-carotene is one of the plant carotenoids converted to vitamin A in the body. In the conversion to vitamin A, beta carotene performs many important functions in overall health.

Current research indicates that a diet rich in foods containing beta-carotene may reduce the risk of developing certain types of cancer and offers protect against heart disease. Beta-carotene offers protection against other diseases as well as some degenerative aspects of aging.

Japanese Restaurant Cucumber Salad

Japanese Restaurant Cucumber Salad

                          Lindsey Scarber 2013     

      Dressing Ingredients:

1/4 cup white sugar

1/4 cup white vinegar

1 teaspoon Asian (toasted) sesame oil

1 teaspoon salt, or more to taste

      Veggies:

4 large cucumbers - peeled, cut into 1/4-inch slices

2 carrots - peeled, julienne cut into 1/4 x 1/4 inch strips  (I used the carrot peeler to make strips)

2 Green onions - sliced thin

Directions

Whisk sugar, rice vinegar, sesame oil, and salt together in a bowl.

Add cucumbers, carrots and green onions.  Stir to coat.

Allow salad to marinate for 30 minutes at room temperature before serving.

Blender Whole Wheat Pancakes

Do you have wheat but no wheat grinder? This is a wholesome delicious recipe just for you!  It is the Blender Wheat Pancakes recipe found in the LDS "Basic Food Storage Cookbook," only a little bit bigger portion. ~Lindsey Scarber

1 ½ c. dry wheat kernels

1 ½ c. cup milk  (Make your own: 1/3 c. non-fat dry milk + 1½c. water)

2 eggs                                          

2 Tbsp. sugar or honey

2 Tbsp. oil

1 tsp. salt

2 tsp. baking powder (add last)                      

Put wheat and milk in blender.  Blend on highest speed for 4-5 minutes or until batter is smooth.  Blend on low speed while adding, in this order, eggs, sugar, oil, salt, baking powder.  

Bake on hot griddle.

Makes 12 to 14 pancakes. Do not double.

Black Bean Burgers

I'm so sorry it's taken so long to post this!  But this is what I made for the "food storage iron chef" ward activity that we had FOREVER ago...  Enjoy!  --Casey Gifford

BLACK BEAN BURGERS
Prep time: 30 min. Cook time: 15 min. Total: 45 min.

PATTY INGREDIENTS
4 cups (2 cans)	black beans
1/4 med	red onion
1 clove	garlic
1/4 bunch	fresh parsley
1 Tbsp	sriracha
1 Tbsp	mayonnaise
1 tsp	worchestershire sauce
1 tsp	cumin
to taste	salt and pepper
1 lg	egg
1 cup	bread crumbs
TOPPINGS
6 lg	hamburger buns
2 med	roma tomatoes
1/2 med	red onion
1/4 bunch	lettuce
1/4 cup	mustard

STEP 1: Pour the black beans into a colander, rinse well and let drain. Add the beans to a food processor along with everything except the salt, egg and bread crumbs [parsley, onion (roughly diced), garlic (minced), sriracha, mayonnaise, worchestershire sauce, cumin and fresh cracked pepper (about 20 cranks)]. Process until everything is combined and the mixture looks pasty with a few chunks. See photos below

If you don't have a food processor, mash the beans with a fork and stir in the rest of the ingredients. Make sure the onion, garlic and parsley are well chopped.

STEP 2: Transfer the mixture to a bowl and season with salt. I used about 1 tsp of salt total. Adjust other seasonings at this time as well. Make the mixture slightly stronger in flavor and saltiness than you want the burgers to be because once the bread crumbs and egg are added, the flavor will be diluted.

STEP 3: Whisk an egg and stir it into the mixture. Stir in the bread crumbs. The resulting mixture should be moist chunks and crumbs. The mixture should stick together if squeezed in your hand. Adjust the bread crumbs up or down to achieve a mixture that will hold a patty shape.

STEP 4: Use your hands for form the patties. Coat a skillet with non-stick spray and cook the patties for 7-8 minutes on each side. The patties should be brown and crisp on the outside and slightly firm to the touch. Be delicate when handling the patties, they are not as cohesive as meat patties but should hold their shape while cooking.

Serve the patties on a bun along with any toppings you desire.

NOTE: You can cook just a few patties and freeze the rest.  Wrap them in plastic wrap and then place them in a zip lock freezer bag. To cook later, just thaw the patty for 30 seconds in the microwave then finish cooking in a skillet as described above.

Black Bean Hummus

Submitted By Lindsey Scarber

2 cups cooked black beans, drained (or 15 oz. can black beans, rinsed and drained*)

1 Tbsp tahini (or 1 Tbsp creamy peanut butter + 1 t. sesame oil**)

3 Tbsp olive oil

1 lime, its juice (or 1 Tbsp lemon juice)

2 cloves garlic, minced (or garlic powder to taste)

1 tsp ground cumin

salt to taste

Pulverize the beans with an immersion blender.  Add all other ingredients.  (If an immersion blender is inaccessible, combine all ingredients in a food processor or blender.)  Blend again.  Taste it. Add a little of this or that until you get the taste you are looking for. 

Refrigerate for 30 min to 2 hours, to let the flavors blend. 

Serve with pita bread, pita chips, corn chips, or veggie sticks like carrots and celery

I like to double the recipe because it lasts in the fridge 2-3 weeks. 

Vegetarian. High in protein. Gluten-free.

*I use the Pressure Cooker to bottle black beans.  When I want to make hummus , I pull a jar off the shelf, use the perfectly cooked black beans, then reuse the quart jar for more pressure cooking. :)

**Tahini is sesame seed butter, found in the refrigerator section of health food stores like Sprouts and Trader Joes.  Instead of tahini (perishable), I use a combination of peanut butter and sesame oil (both of which are shelf-stable). It saves a trip to the store to buy tahini.

Vegetable Minestrone Soup

Submitted by Lindsey Scarber

Recipe from my AZ friend Cammi Hawker 

This a yummy and very filling vegetarian soup.  Low-carb, too!

3 T. olive oil

1 cup white onion, minced

4 t. minced garlic, fresh is best

1/2 cup zuchinni or yellow squash, chopped 

1/2 cup frozen italian cut green beans, or 1 (15 oz. ) can cut green beans

4 cups vegetable broth, or water
1 (15 oz.) cans smal red beans, or garbanzo beans, drained
1 (15 oz.) cans small white beans or great northern beans, drained
1 (14 oz.) can diced tomatoes
1 (8 oz.) can tomato sauce
1/2 cup carrot, julienne cut or shredded
2 T. fresh minced parsley (or 1 T. dried)
1 1/2 tsp. dried oregano
1 1/2 tsp. salt
1/2 tsp. black pepper
1/2 tsp. dried basil
1/4 tsp. dried thyme
3 cups hot water
4 cups fresh baby spinach, or 1 square pkg of defrosted frozen spinach
1/2 cup small shell pasta

Heat olive oil over medium heat in large pot. Saute onion, garlic, green beans, and zucchini for 5 minutes or until onions are translucent. Add vegetable broth, drained tomatoes, tomato sauce, beans, carrot, hot water, spinach, and spices.

Bring soup to a boil, then reduce heat and simmer for 20 minutes. Add pasta and cook for 5-6 minutes, or until pasta is al dente. 

Black Bean and Couscous Salad

This recipe is delicious and it's all food storage and garden ingredients!

I like to make it ahead of time and pack it for a cold lunch to-go. 

~ Lindsey Scarber

3/4 c.   couscous, or whole wheat couscous

1  1/4 c.   chicken broth, or water + 1t. chicken bullion

6 T.   olive oil

6 T.   lime or lemon juice ( I like lime juice)

2 t.   Balsamic vinegar

1 t.   cumin

8   green onions, finely sliced

1 c.   dried cranberries

2 c. cooked black beans, drained, rinsed

Bring chicken broth to a boil in a 2-quart pot.  Stir in the couscous.  Cover and remove from heat.  Let stand for 5 min.

Meanwhile, in a large bowl, whisk together olive oil, lime juice, vinegar, and cumin.

Add green onions, cranberries, and black beans. Toss to coat.

Fluff the couscous well, breaking up all the chunks.  Add it to the beans and cranberry mixture and mix well.  Refrigerate. Serve cold.

Homemade Black Bean Burgers

Homemade Black Bean Burgers 

      1 (16 ounce) can black beans, drained and rinsed

·                                 1/2 green bell pepper, cut into 2 inch pieces

·                                 1/2 onion, cut into wedges

·                                 3 cloves garlic, peeled

·                                 1 egg

·                                 1 tablespoon chili powder

·                                 1 tablespoon cumin

·                                 1 teaspoon Thai chili sauce or hot sauce

·                                1/2 cup bread crumbs

Directions

1. If grilling, preheat an outdoor grill for high heat, and lightly oil a sheet of aluminum foil. If baking, preheat oven to 375 degrees F (190 degrees C), and lightly oil a baking sheet.
2. In a medium bowl, mash black beans with a fork until thick and pasty.
3. In a food processor, finely chop bell pepper, onion, and garlic. Then stir into mashed beans.
4. In a small bowl, stir together egg, chili powder, cumin, and chili sauce.
5. Stir the egg mixture into the mashed beans. Mix in bread crumbs until the mixture is sticky and holds together. Divide mixture into four patties.
6. If grilling, place patties on foil, and grill about 8 minutes on each side. If baking, place patties on baking sheet, and bake about 10 minutes on each side.

You can freeze these for later!  Before cooking, form into patties and put between wax paper.  Freeze and cook when needed.

Whole Wheat Cornbread

by Lindsey Scarber

2  beaten eggs

1  c.  milk

1/ 4  c.  cooking oil, OR shortening, OR bacon grease

1  c.  whole wheat flour, OR half wheat flour + half white flour

3/4 c. cornmeal

1/4 c. white sugar, OR brown sugar

2  T.  baking powder

3/4  t. salt

1  T.  butter

Preheat oven to 400 degrees.  In a med bowl, beat the eggs.  Add milk and oil.  
Without stirring, place flour and cornmeal on top.  Make a little bathtub in the flours for the sugar, baking powder, and salt.  Stir the bathtub ingredients into the flours without getting them wet.  Then mix the dry ingredients into the wet.  Stir just until moistened.

Add the 1 T. butter to a 10-inch cast iron skillet or a 9x1-1/2-inch round baking pan.  Place in a 400 oven about 3 minutes or until butter melts.  Remove pan from oven.  Swirl butter in pan to coat bottom and sides of pan. Pour batter into hot, buttered skillet or pan.  Bake for 15 or 18 min. or until a wooden toothpick or butter knife poked into the middle comes out clean.  Serve warm.

Dinner Variations:  Add 1/2 c. grated cheese before baking.  OR add 1/2 cup crisp bacon pieces before baking.

Breakfast Variation:  Serve cornbread with a bowl and spoon.  Spread jam on the top, then pour milk over it.

Cornbread Muffins Variation: Spoon batter into greased 12-muffin pan. Bake 350 for 8-11 min. To check for doneness, tap the top of a muffin, if it bounces back they are done. 

Behunin Family Honey Butter Variation:   In a microwave dish, combine 1/2 cup butter + 1/2 cup honey. Melt in microwave. When cornbread is out of the oven, poke the cornbread all over with a fork. Pour honey butter on cornbread. Heavenly delicious! 

Beef & Barley Soup

1 lb   stewing beef, stewing elk meat, or ground beef

1 T.   olive oil or vegetable oil

3 med   carrots, diced small

3 stalks   celery, diced small

1 med   onion diced small, or dehydrated onions

8 c.   beef broth,   OR water + beef bouillon powder

1 c.   dry soup mix (optional)

1/2 c.   barley

1/4 c.   dry brown lentils

2 c.   tomato juice, OR 1 c. tomato sauce + 1 c. water

1 T.   sugar

2 t.    parsley flakes

1 big   Bay leaf

1 T.   Worcestershire sauce

1/8 t.   garlic

salt and pepper to taste

Chop stew beef into little pieces.  Add to a large pot or Dutch oven with the olive oil. Add celery, carrots, and onion. Cook over medium heat, stirring frequently, until beef is browned and veggies are tender.

Add beef broth and dry soup mix.  Add barley, lentils, and tomato juice. Add all over ingredients. Cover and simmer over medium-low heat for 1 1/2 to 2 hours. Cover and simmer until vegetables, grains, and meat are tender.  

To make a creamy soup, you may add canned Cream of Mushroom soup
Serves 8 to 12

~ Lindsey Scarber, served at the Douglas Neighborhood Mar 1st Iron Chef Cook-off

Savory Butternut, Black Bean, & Wheat Berry Burritos

      By Rebecca Heale

 1 Tbsp  oil

½ medium onion, chopped

3 c peeled butternut squash or sweet potatoes cut into ½ inch cubes

1 tsp cumin

½ tsp cinnamon

Salt and Pepper to taste

2 cups black beans

1 cup wheat berries

Tortillas (I like corn, but wheat requires less prep)

A bit more oil

Toppings as desired: grated cheese, salsa, sour cream, fresh cilantro or parsley

 Preheat oven to 350 F.  Heat oil in skillet over medium heat.  Add onions and sauté for 5 minutes.  Add squash cubes and cook (still on medium) until squash is just tender.  Add spices, beans, and wheat berries.  Stir carefully to distribute the spices.  Heat through. 

 You are now ready to assemble the burritos.   If using corn tortillas, brush tortilla with oil (I put a Tbs oil in a cup and just dab it on the tortilla with a basting brush)  and heat in a pan until it is flexible. If using wheat, you can skip that step. Fill with some of the bean mixture and roll up.  Place in the pan. Continue to do this with the remaining ingredients, lining up the burritos in the pan as you go.  Bake uncovered for approx. 15-20 minutes, until heated through.

 Makes about 20 little burritos with corn tortillas, about 10 burritos with wheat tortillas. Enough for 8 polite adults, 6 hungry adults, or four teenage boys. 

 Adapted from a recipe my sister learned from a friend, Bethany Spicher, who learned it from farmers in Kansas.  
~Rebecca Heale, served at the Douglas Nighborhood Iron Chef Cook-off Mar 1

Potato Soup

This recipe is courtesy of my good friend, Jean Little.

Ingredients:

• 1/4 C. butter
• 1/4 C. flour
• 1-2 cans evaporated milk
• 1% milk (as much or as little as you want to make the soup your desired thickness)
• 3-4 medium potatoes
• 1/4 C. sour cream
• 1/4 - 1/2 lb. bacon
• 1/2 C. shredded cheddar cheese
• 2-3 green onions, chopped
• salt, pepper, and garlic to taste

Instructions:

• Cube potatoes.  Boil until soft.
• Cut bacon into small pieces and cook.
• In a large pot, melt butter and whisk in flour.
• When the mixture is bubbly, add the evaporated milk. 
• Slowly pour in the 1% milk until desired thickness is achieved.
• Add remaining ingredients and simmer for about 15 minutes.
• Season to taste with salt, pepper, and garlic.

IT'S DELICIOUS!!

Black Bean and Corn Salsa

by Lindsey Scarber

Makes 1 gallon.  

8 med   tomatoes, finely diced

4 cans   tomato sauce 8 oz, OR 1 quart jar

1 bunch   cilantro, finely chopped

2 cups   cold water

3-4 cans   mild diced green chilies 7 oz, OR 3 cups

1-3 med   onions, finely diced (I start with 1 onion, if it's really strong, it might be all I need)

1/4  - 1/2 cup   lime juice, lemon juice, or white vinegar (I like fresh lime juice)

2 Tbsp   garlic powder

2 Tbsp   salt

2 Tbsp   sugar

1-2 Tbsp   crushed red pepper, OR 1-2 tsp cayenne pepper (a little spice to keep the kids out)

1 can black beans 14.5 oz, drained and rinsed

1 can corn 14.5 oz, drained

Combine all ingredients in a large plastic or glass mixing bowl, not metal. Using a metal mixing bowl starts a chemical reaction with the acids, the citrus juices/vinegar.

When the salsa tastes good, transfer it to glass quart jars. You can use plastic containers if you don't mind your container smelling like salsa for months after.

Let it sit in the fridge to allow the flavors to blend.  Sometimes is tastes better the day after. Serve with corn chips.  Lasts 2-3 weeks refrigerated.

This recipe is yummy with or without the black beans and corn.  However, they do add healthy protein and make it last a longer in a happy tummy. 

Scarber Kettle Corn

Not too sweet, not too salty, but just right! 

1/3 c. vegetable oil

1/4 c. sugar

3/4 tsp. salt

3/4 c. popcorn

1   "Stir Crazy Popcorn Popper 6qt"

In a small bowl, mix sugar and salt.  Set aside.

Plug in the "Stir Crazy 6 qt Popcorn Popper." Add 1/3 c. oil and 2 popcorn kernels. Once the 2 kernels pop, the popper is hot enough for the rest of the popcorn.  Add the 3/4 popcorn, then quickly add the sugar/salt mixture and close the lid. 

Stay close and listen carefully; it can burn easily.  When pops slow to 1 pop per second, pull the plug.  Grab hold of the unit and its lid, and quickly tip it upside-down.  Remove unit, being cautious of escaping steam. To prevent kettle corn from sticking to itself, transfer it to a different serving bowl.

While the popper is still somewhat hot, wipe out the oil/sugar stickiness with a slightly damp paper towel.  Enjoy! :)