At Food For Thought’s last Eating For Life gathering, nutritionist Lisa Lambiase and Pat Kuta demonstrated two recipes that can be easily be made in a slow cooker (one familiar brand name is “Crock Pot”). Slow cookers can be a great resource for people living in spaces without a full kitchen, offering an alternative to microwaved foods.
They prepared two savory recipes (below), soft polenta and a black bean soup with quinoa. Both can be made inexpensively and both are filling and nutritious. Sauteed greens from the FFT garden rounded out the menu for the demonstration’s lunch.
Eating For Life gatherings for people with HIV are held occasionally at Food For Thought. They offer good opportunities to ask questions about nutrition, diets, food supplements, reading food labels, or anything else related to nutrition. Lunch is served as part of the demonstration and there is no cost to participate.
For more information on Eating for Life gatherings contact Lisa Lambiase at (707) 565-7403, or FFT Client Services Manager Rachel Gardener, at (707) 887-1647 x104, or email Rachel at rachelg@fftfoodbank.org.
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Black Bean Soup with Quinoa
Pat’s slow cooker black bean soup is rich with flavor!
Ingredients:
1 pound dry black beans
1 1/2 quarts water
1 carrot, chopped
1 stalk celery, chopped
1 large red onion, chopped
6 cloves garlic, crushed
2 green bell peppers, chopped
2 jalapeno pepper, seeded and minced
1/4 cup dry lentils
1 (28 ounce) can peeled and diced tomatoes
2 tablespoons chili powder
2 teaspoons ground cumin
1/2 teaspoon dried oregano
1/2 teaspoon ground black pepper
3 tablespoons red wine vinegar
1 tablespoon salt
1/2 cup uncooked quinoa
Directions:
1. In a large pot over medium-high heat, place the beans in three times their volume of water. Bring to a boil, and let boil 10 minutes. Cover, remove from heat and let stand 1 hour. Drain, and rinse.
2. In a slow cooker, combine soaked beans and 1 1/2 quarts fresh water. Cover, and cook for 3 hours on High.
3. Stir in carrot, celery, onion, garlic, bell peppers, jalapeno pepper, lentils, and tomatoes. Season with chili powder, cumin, oregano, black pepper, red wine vinegar, and salt. Cook on Low for 2 to 3 hours. Stir the quinoa into the slow cooker in the last 20 minutes of cooking.
4. Puree about half of the soup with a blender or food processor, then pour back into the pot before serving.
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Polenta in a Crock Pot or Slow Cooker
Recipe courtesy of FFT friend Michele Anna Jordan
Makes 12 to 16 servings
Ingredients:
3 cups polenta, as fresh as possible
1 tablespoon kosher salt, plus more to taste
6 tablespoons butter, preferably organic (see Note Below)
8 ounces grated cheese, Vella Dry Jack, Parmigiano-Reggiano or Pecorino-Romano or a mixture of these
– Black pepper, freshly ground
– Toppings of choice (see list below)
Pour 12 cups of water into a Crock Pot or slow cooker and set the control to high. Pour in the polenta, whisking to encourage the grains to separate. Add the salt and cover with the lid.
Give the polenta a quick stir every 15 minutes or so until it begins to thicken, which will take about an hour and a half, possibly two. Reduce the heat to low and cook for 4 to 5 hours, stirring now and then if you think of it. When the polenta is tender and creamy, reset the heat to warm and hold for up to 10 hours. If at any point the polenta seems too thick, thin it with a little water.
To serve, reset the heat to low, stir in the butter and cheese, correct for salt and season with several turns of black pepper.
Let guests serve themselves and choose their toppings from the selection you provide.
NOTE: If you must reduce saturated fats in your diet, you can simply omit the butter in this recipe. Howeer, if you do not need to omit it, do not feel you must. Organic butter is a healthy food that both contains valuable nutrients and aids with the absorption of the nutrients in the polenta.
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Tasty Polenta Toppings
Experiment with combinations of savory and sweet flavors to finish off polenta:
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Savory
Select at least three of these toppings and set them in the middle of the table where you will eat. Some guests will know exactly what to do and some will need a bit of explanation and encouragement. There is no right or wrong way to top polenta; guests should feel free to experiment with combinations of flavors.
- Extra Virgin Olive Oil or Olio Nuovo, preferably from DaVero or Terra Savia; blue cheese of choice (Gorgonzola is traditional; Pt. Reyes Original Blue works well, too); lightly toasted walnuts. Substitute Italian Fontina if you do not want to serve a blue-veined cheese.
- Creme fraiche; lemon zest; snipped chives or minced Italian parsley
- Chabis (fresh goat cheese); pomegranate arils; black pepper
- Italian salsa verde
- Sauteed winter greens and garlic; crisp bacon, crumbled
- Wilted spinach with garlic, lemon and olive oil
- Sauteed broccoli with sliced garlic and red pepper flakes
- Grilled, fried or poached sausages, sliced; minced fresh sage
- Steamed clams and/or steamed mussels in their broth
- Wild or specialty mushrooms sauteed in butter and a splash of Madeira
- Marinara sauce
- Eggs poached in marinara sauce
- Braised short ribs
- Creamed salt cod
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Sweet
If you need to prepare breakfast for several people either daily or occasionally, polenta cooked overnight in a Crock Pot is a great way to go. I recommend offering both sweet and savory toppings as not everyone wants something sweet in the morning. A breakfast favorite is olive oil, walnuts and Gorgonzola.
- Butter, maple syrup
- Butter, warm honey
- Organic cream, cinnamon sugar
- Applesauce, cinnamon
- Winter fruit compote
- Fruit chutney
- Homemade jam
- Apple butter or pear butter
- Sliced pears sauteed in butter
- Sliced apples sauteed in butter