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2022 Cooking Around The World Cookbook

This document provides a table of contents for recipes inspired by different regions around the world. The table of contents lists over 60 recipes organized into sections for different geographic regions, including Africa, Asia, Central America, North America, South America, Oceania, Eastern Europe, Western Europe, and the Mediterranean. Each entry provides a brief 1-2 sentence description of the recipe. The goal is to provide healthy international recipes that represent global cuisines.

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0% found this document useful (0 votes)

186 views

2022 Cooking Around The World Cookbook

Uploaded by

Wont Quit

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Cooking Around the World

Nutrition and Food Services Healthy Teaching Kitchen

www.nutrition.va.gov

Table of Contents
www.nutrition.va.gov

Table of Contents
Table of Contents
Cooking References..................................................................................................................................... 1
Cooking Safely............................................................................................................................... 2
Measurements and Abbreviations ............................................................................................... 4

Recipes Inspired by Africa ........................................................................................................................... 5

Apricot Chicken Tagine – South Africa ......................................................................................... 6
Roasted Eggplant Spread – Egypt ................................................................................................. 7
Baklava-Inspired Baked Oatmeal – Egypt..................................................................................... 8
Curried Chicken Salad – Morocco................................................................................................. 9
Kofta (Turkey Kebabs) – Egypt.................................................................................................... 10
Microwave White Bean and Egg Shakshuka – Tunisia ............................................................... 11

Recipes Inspired by Eastern Asia............................................................................................................... 12

Black Rice Porridge – Indonesia.................................................................................................. 13
Chicken Chow Mein – China ....................................................................................................... 14
Garlic Edamame – Japan............................................................................................................. 15
Hot-and-Sour Soup – Philippines................................................................................................ 16
Kimchi – Korea ............................................................................................................................ 17
Vegetable Pad Thai – Thailand ................................................................................................... 18

Recipes Inspired by Western Asia ............................................................................................................. 19

Coconut Red Lentil Dahl – India.................................................................................................. 20
Crispy Chickpea Falafel – Turkey ................................................................................................ 21
Jeweled Brown Rice – Iran.......................................................................................................... 22
Sweet Potato-Lentil Samosas – Pakistan.................................................................................... 23
Oven-Roasted Chickpeas – India ................................................................................................ 24
Mango-Vanilla Lassi – India ........................................................................................................ 25

Table of Contents
Recipes Inspired by Central America and the Caribbean.......................................................................... 26
Black Bean Baleadas – Honduras ............................................................................................... 27
Chipotle Black Bean-Vegetable Soup – Costa Rica..................................................................... 28
Spiced Hot Cacao – Guatemala .................................................................................................. 29
Jerk Spice Rub – Jamaica ............................................................................................................ 30
Turkey Tacos Picadillo – Honduras............................................................................................. 31
Virgin Piña Colada – United States (Puerto Rico)....................................................................... 32

Recipes Inspired by North America........................................................................................................... 33

Calabacitas con Elote – Mexico .................................................................................................. 34
Eggs Benedict – United States (New York) ................................................................................. 35
Basic Guacamole – Mexico......................................................................................................... 36
Haupia (Coconut Pudding) with Mango – United States (Hawaii) ............................................. 37
Turkey Sausage Jambalaya – United States (Louisiana)............................................................. 38
Maple-Glazed Roasted Salmon – Canada................................................................................... 39
Yellow Split Pea Soup – Canada.................................................................................................. 40

Recipes Inspired by South America........................................................................................................... 41

Baked Arepas – Venezuela ......................................................................................................... 42
Plantain Tostones with Mojo Sauce – Columbia ........................................................................ 43
Roasted Pork Tenderloin with Chimichurri – Argentina............................................................. 44
Baked Heart of Palm Empanadas – Brazil .................................................................................. 45

Recipes Inspired by Oceania ..................................................................................................................... 46

White Fish with Cucumber-Caper Sauce – Australia.................................................................. 47
Lemon Curd Pavlova – New Zealand .......................................................................................... 48
Creamy Pumpkin Soup – Australia ............................................................................................. 49
Savory Meat Pie – Tasmania ...................................................................................................... 50

Recipes Inspired by Eastern Europe.......................................................................................................... 51

Roasted Beet Borscht – Russia ................................................................................................... 52
Marinated Cucumber Salad – Denmark ..................................................................................... 53
Slow Cooker Poached Eggs and Salmon – Sweden .................................................................... 54
Sweet Potato Latkes (Potato Fritters) – Ukraine........................................................................ 55

Table of Contents
Piernik-Spiced Zucchini Bread – Poland ..................................................................................... 56
Unstuffed Cabbage Rolls – Hungary ........................................................................................... 57

Recipes Inspired by Western Europe ........................................................................................................ 58

Sweet-and-Tangy Braised Red Cabbage – Austria ..................................................................... 59
Classic Crepes – Belgium ............................................................................................................ 60
Skillet Shepherd's Pie (Cottage Pie) – Ireland ............................................................................ 61
Honey-Glazed Baked Pears – Switzerland.................................................................................. 62
Lemon Baked Fish and Chips – United Kingdom ........................................................................ 63
Spätzle (German Dumplings) – Germany ................................................................................... 64

Recipes Inspired by Mediterranean Europe ............................................................................................. 65

Chicken Couscous Paella – Spain................................................................................................ 66
Baked Eggplant Parmesan – Italy ............................................................................................... 67
Lamb-Vegetable Kabobs with Tzatziki – Greece ........................................................................ 68
Vegetable-Loaded Potato Salad – Portugal................................................................................ 69
Summer Vegetable Ratatouille – France.................................................................................... 70
Plant-Based Tiramisu – Italy ....................................................................................................... 71

Appendix ................................................................................................................................................... 72
Healthy Teaching Kitchen Tools and Resources......................................................................... 73
Cooking Equipment .................................................................................................................... 74
Herb and Spice Substitutions ..................................................................................................... 75
Adding Flavor with Spices........................................................................................................... 76
Adding Flavor with Herbs ........................................................................................................... 79
Reading a Recipe ........................................................................................................................ 82
Basic Knife Cuts........................................................................................................................... 84

Table of Contents
Cooking References

1
Table of Contents
Cooking Safely

Did you know that 1 in 6 Americans will get sick from food poisoning this year? Food poisoning not only sends
128,000 Americans to the hospital each year, it can also have long-term health effects.
The keys to basic food safety are cooking it to the right temperature and handling it properly. Follow these
guidelines to keep you, your family, and your guests safe.
For more information on these and other food safety guidelines, please visit www.foodsafety.gov.

Practice Good Hygiene Safe Internal Food Temperatures

Use hot water and regular soap to wash your hands. Scrub the backs Poultry
of your hands, between your fingers, and under your nails for at least Whole or Pieces 165°F
20 seconds. Need a timer? Try humming the “Happy Birthday” song
Ground 165°F
from beginning to end twice. Rinse hands, then dry with a clean towel.
Beef, Pork, and Lamb
Wash your hands often, especially during these key times when germs
Steaks/Roasts/Chops 145°F
can spread:
Ground 160°F
• Before, during, and after preparing food
Pre-Cooked Ham 140°F
• Before serving food or eating
Seafood
• After handling raw meat, poultry, seafood, eggs, or their juices
Fish Fillet/Whole Fish 145°F
• After using the toilet, touching garbage, touching an animal or Shrimp/Lobster/Crab Cook until
picking something up off the floor flesh is pearly
• After changing a diaper or taking care of someone who is sick
• After blowing your nose, coughing, or sneezing Leftovers and Casseroles 165°F
Egg Dishes 160°F
Cook to Safe Temperatures
Cook all food to the minimum safe internal temperatures on the chart above. Use a food thermometer to be sure
your food is safe. When you think your food is done, place the food thermometer in the thickest part of the food,
making sure not to touch bone, fat, or gristle.

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Table of Contents
Separate Hazardous Foods
Use one cutting board for hazardous foods (e.g. raw meat, poultry, Safe Food Storage Times
seafood, eggs) and another for non-hazardous foods (e.g. fresh (Refrigerated at 40°F or Below)
produce, cooked foods, foods that won’t be cooked). Raw Poultry
Use separate plates and utensils for cooked and raw foods. Use hot, Whole, Pieces, or 1-2 days
soapy water to wash all plates, utensils, and cutting boards that Ground
touched hazardous foods before using them again.
Raw Beef, Pork, and Lamb
Steaks/Roasts/Chops 3-5 days
Refrigerate and Freeze Properly
Pre-Cooked Ham 3-4 days
Your refrigerator should be set to 40°F or below and your freezer to
0°F or below. Use a refrigerator and/or freezer thermometer to be Ground 1-2 days
sure. Place raw meat, poultry, and seafood on plates, in containers, or Stew Meat 1-2 days
in sealed plastic bags. Freeze them if you’re not planning to use them Raw Seafood
within a few days. Freezing does not kill harmful germs, but it does
Fish Fillet/Whole Fish 1-2 days
keep food safe until you can cook it.
Shrimp/Lobster/Crab 1-2 days
Avoid the Danger Zone Raw Eggs
Bacteria that cause food poisoning grow quickest between 41°F and In shell 3-5 weeks
135°F, also known as the danger zone. Never leave perishable foods Out of Shell 2-4 days
at room temperature for more than two hours. If the food is exposed
to temperatures above 90°F, refrigerate it within one hour. Cooked Leftovers
Beef, Pork, and Lamb 3-4 days
If you’re not serving food right after cooking, keep it out of the
temperature danger zone by using a heat source like a chafing dish, Poultry 3-4 days
warming tray, or slow cooker. Cold foods can be kept on ice or in a Seafood 3-4 days
cooler for longer serving times. Egg Dishes 3-4 days
Never thaw or marinate foods at room temperature. The safest way Hard-Cooked Eggs, In 7 days
to thaw or marinate is in the refrigerator. Leftovers should be placed
in small shallow containers and refrigerated promptly to allow for Vegetables and Fruit 5-7 days
quick cooling.
Soups and Stews 3-4 days

Wash Produce
Cut away any damaged or bruised areas on fruits and vegetables, then rinse under warm running water. Scrub
firm produce like melons, potatoes, or cucumbers with a clean produce brush. Air dry or pat dry with a paper
towel or clean cloth towel. Don’t rinse raw meat, poultry, seafood, or shell eggs.

When In Doubt, Throw It Out

The germs that make you sick are not always the same ones that cause food to go bad. Don’t use smell, taste, and
appearance as your only guides. Use the storage times on the table above to guide you. If you’re still not sure
whether a food item is safe, it’s better to be safe than sorry and throw it away.

3
Table of Contents
Measurements and Abbreviations

Common Abbreviations
Fresh to Dried Herbs Ratios
c — cup
Dried leafy herbs (e.g. oregano, basil, tarragon)
Tbsp — tablespoon
1 tablespoon fresh = 1 teaspoon dried
tsp — teaspoon
Dried ground herbs and spices (e.g. ginger,
oz — ounce (usually weight, unless referring to a liquid)
garlic, ground thyme)
fl oz — fluid ounces
4 parts fresh = 1 part dried
lb — pound
g — gram Dried leafy herb to dried ground herb

mg — milligram 1 teaspoon dried leaf = ½ teaspoon ground herb

~ — about/roughly
Reducing Recipes for Fewer Servings
Volume Conversions
3 teaspoons = 1 tablespoon When the Recipe Says... To Make Half, Use... To Make a Third, Use...
¼ cup 2 tablespoons 1 tbsp + 1 tsp
½ tablespoon = 1 ½ teaspoons
⅓ cup 2 tbsp + 2 tsp 1 tbsp + 2¼ tsp
2 tablespoons = 1 (fluid) ounce = ⅛ cup
½ cup ¼ cup 2 tbsp + 2 tsp
4 tablespoons = 2 (fluid) ounces = ¼ cup
⅔ cup ⅓ cup 3 tbsp + 1½ tsp
5 tablespoons + 1 teaspoon = ⅓ cup
¾ cup ¼ cup + 2 tbsp ¼ cup
1 cup = 8 (fluid) ounces
1 cup ½ cup ⅓ cup
2 cups = 16 (fluid) ounces = 1 pint 1 tablespoon 1 ½ teaspoon 1 teaspoon
4 cups = 32 (fluid) ounces = 1 quart 1 teaspoon ½ teaspoon ¼ teaspoon
2 quarts = 64 (fluid) ounces = ½ gallon ½ teaspoon ¼ teaspoon Scant ¼ tsp
16 cups = 128 (fluid) ounces = 1 gallon ¼ teaspoon ⅛ teaspoon Scant ⅛ tsp
⅛ teaspoon Dash Pinch

4
Table of Contents
Recipes Inspired by
Africa

5
Table of Contents
Apricot Chicken Tagine
Prep: 10 minutes | Cook: 50 minutes | Total: 1 hour
Yield: 6 servings | Serving Size: ~1½ cups
Region: Africa | Country: South Africa

Ingredients Directions
½ cup light (reduced-fat) sour cream 1. In a small bowl, whisk together the sour cream, parsley, and
hot sauce or chili oil. Set in the refrigerator to chill.
1 tablespoon chopped fresh parsley
2. In a separate small bowl, stir together the salt and pepper.
½ teaspoon hot sauce or hot chili oil
3. Pat the chicken dry with paper towels, then sprinkle evenly
½ teaspoon salt
with the salt-pepper mixture.
½ teaspoon ground black pepper
4. Heat a tagine, a Dutch oven, or a large stockpot over
4 (3- to 4-ounce) boneless skinless chicken medium-high heat.
thighs (thigh fillets; about 1 pound)
5. Add the oil and heat until shimmering.
2 tablespoons olive oil
6. Place the chicken in the pan and cook until golden-brown
1 large sweet onion, thinly sliced (about 3 cups) but not cooked through, about 3-5 minutes on each side.
2 cloves garlic, minced (about 1 teaspoon) Transfer the chicken to a plate and set aside.

½ teaspoon ground allspice 7. Reduce the heat to medium, then add the onion and cook
until softened, about 5-7 minutes. Add the garlic and
1 (15-ounce) can low-sodium garbanzo beans
allspice. Cook until fragrant, about 1-2 minutes.
(chickpeas), drained and rinsed
8. Add the beans, tomatoes with their juice, apricots, and
1 (14.5-ounce) can no-added-salt diced
cinnamon. Bring to a simmer over medium-high heat, then
tomatoes
reduce the heat to maintain a gentle simmer.
¾ cup dried apricots, sliced or chopped
9. Return the browned chicken to the pan and cover with a lid,
1 cinnamon stick (or 1 teaspoon ground Cook until the chicken is cooked through (internal
cinnamon, added to step 7) temperature of 175°F), about 33-35 minutes.
10. Serve warm, with a heaping tablespoon of the sour cream
mixture on top of each portion.
Recipe Notes
• This recipe also does very well in a pressure cooker. Follow steps 1-4 on “sauté” mode, then add the chicken, seal
the lid, and pressure cook on high for 20 minutes. Allow the pressure to release naturally after cooking.
• Instead of the allspice, a spice blend may be used such as Ras el Hanout, garam masala, or Chinese five-spice.

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Table of Contents
Roasted Eggplant Spread
Prep: 10 minutes | Cook: 30 minutes | Total: 40 minutes
Yield: 4 servings | Serving Size: ~¼ cup
Region: Africa | Country: Egypt

Ingredients Directions
1 medium eggplant, peeled and cut into 1- to 1. Preheat oven to 400°F.
2-inch chunks (about 12 ounces or 4 cups) 2. In a medium mixing bowl, toss together the eggplant,
1 medium onion, chopped (about 1 cup) onion, oil, garlic powder, salt, and black pepper.
1 tablespoon olive oil 3. Transfer the mixture to a baking sheet and spread into a
¼ teaspoon garlic powder single layer.
4. Roast in preheated oven until caramelized and tender,
¼ teaspoon salt
about 25-30 minutes.
¼ teaspoon ground black pepper
5. Remove from oven and set aside to cool slightly, about
1 tablespoon tomato paste 10 minutes.
6. Transfer the roasted vegetable mixture to a food processor
or high-powered blender and add the tomato paste.
7. Pulse to chop up and mix in the tomato paste. The spread
will remain chunky.
8. Serve right away, or store in the refrigerator for later.
Reheat in the microwave or let sit at room temperature for
20-30 minutes when ready to serve.
Recipe Notes
• Try this spread on toasted crusty bread, pita chips, crackers, or sandwiches.
• This spread may be stored in the refrigerator for up to 7 days.

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Table of Contents
Baklava-Inspired Baked Oatmeal
Prep: 10 minutes | Cook: 30 minutes | Total: 40 minutes
Yield: 6 servings | Serving Size: 1 (2.5x4-inch) rectangle or 2 muffins
Region: Africa | Country: Egypt

Ingredients Directions
Nonstick cooking spray 1. Preheat the oven to 350°F.
3 cups uncooked old-fashioned (rolled) oats 2. Spray an 8x8-inch baking dish or a 12-cup muffin tin with
nonstick cooking spray. Set aside.
½ cup honey
3. In a large mixing bowl, stir together the oats, honey, eggs,
3 eggs
baking powder, salt, and cinnamon.
1 teaspoon baking powder
4. Add the milk, pistachios, walnuts, orange zest, and lemon
½ teaspoon salt zest. Stir to combine.
½ teaspoon ground cinnamon 5. Pour the mixture into the prepared baking dish or divide
1½ cups lowfat (1%) milk between the muffin tin cups.

⅓ cup chopped shelled pistachios 6. Bake until fully set, about 30-35 minutes in an 8x8-inch
baking dish or 25-30 minutes in a 12-cup muffin tin. The
⅓ cup chopped toasted walnuts
center should be firm when tapped and not indent.
1 medium orange, zested (about 2 tablespoons)
7. Let cool for 5 minutes before slicing or removing from the
1 medium lemon, zested (about 1 tablespoon) muffin tin, then serve warm or at room temperature.

Recipe Notes
• Substitute your favorite unsweetened non-dairy milk (e.g. almond milk, soy milk), if desired.
• Store in an airtight container on the counter or in the refrigerator for up to 7 days, or freeze for up to 6 months.
• A non-nutritive sweetener like ¼ teaspoon stevia or 2 tablespoons monk fruit can be substituted for ¼ cup of the
honey. It is not recommended to replace all of the honey, as it is an essential flavor element of baklava.

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Table of Contents
Curried Chicken Salad
Prep: 20 minutes | Cook: 10 minutes | Total: 30 minutes
Yield: 8 servings | Serving Size: 1 cup chicken salad with 1 cup arugula
Region: Africa | Country: Morocco

Ingredients Directions
1½ pounds (24 ounces) boneless skinless 1. Fill a large sauté pan about halfway with water. Bring to a
chicken breast boil over high heat, then reduce the heat to maintain a
gentle simmer.
½ teaspoon salt
2. Add the chicken and salt, then cover with a lid. Cook until
⅓ cup olive oil mayonnaise
the chicken is cooked through (internal temperature of
½ cup nonfat plain Greek yogurt 165°F), about 10-12 minutes. Transfer the chicken to a plate
¼ cup finely diced onion and let cool slightly.

1 tablespoon lime juice (about ½ lime) 3. When cool enough to handle, cut the chicken into ¼- to
½-inch pieces and place in the refrigerator to chill, about
4 teaspoons curry powder
25-30 minutes (or about 10-15 minutes in the freezer) .
1 teaspoon honey
4. Meanwhile, add the mayonnaise, Greek yogurt, onion, lime
½ teaspoon grated fresh ginger juice, curry powder, honey, ginger, and black pepper to a
¼ teaspoon ground black pepper large bowl. Whisk to combine.

1 cup diced fresh or frozen mango, thawed if 5. Add the mango, grapes, and chicken. Toss to combine and
frozen (about 1 large mango) coat with the dressing.

¾ cup halved red grapes 6. Serve right away, or chill before serving. When ready to
serve, scoop each portion over 1 cup of the arugula.
8 cups of arugula (or salad greens of choice)

Recipe Notes
• Substitute canned or cooked garbanzo beans (chickpeas) for the chicken, if desired.

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Table of Contents
Kofta (Turkey Kebabs)
Prep: 15 minutes | Cook: 20 minutes | Total: 35 minutes
Yield: 4 servings | Serving Size: 1 kebab
Region: Africa | Country: Egypt

Ingredients Directions
Warm water 1. Fill a 9x13-inch baking dish about halfway with warm water.
Place four wooden skewers in the water and set aside.
½ medium onion (or 1 small onion)
2. Peel the onion, then grate it using a box grater. Press with
½ teaspoon salt
paper towels to remove the excess juice.
½ teaspoon ground black pepper
3. Add the onion, salt, black pepper, turmeric, lemon juice or
½ teaspoon ground turmeric vinegar, baking soda, and ground turkey to a medium
½ teaspoon lemon juice or apple cider vinegar mixing bowl. Knead the mixture until it is dough-like in
texture, about 5 minutes, then divide into four portions.
1 pinch baking soda
4. Fill a small bowl or liquid measuring cup about halfway with
1 pound (16 ounces) lean ground turkey
water. Dampen your clean hands with the water, shaking
(90% lean or higher)
off any excess, then take each portion of the turkey mixture
and roll it into a sausage-like shape, about 4-5 inches long.
5. Push a skewer lengthwise into each portion of the turkey
mixture. Squeeze the mixture gently, spreading it evenly to
be about 7-8 inches long and ⅔-inch-thick. Using your
thumb and pointer finger, make indentations about 1 inch
apart down the length of each kebab.
6. Cook the kebabs on an outdoor (gas/charcoal) or indoor
(electric) grill over medium-high heat until cooked through
(internal temperature of 165°F), about 4-5 minutes on each
side. Serve warm.

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Table of Contents
Microwave White Bean and Egg Shakshuka
Prep: 5 minutes | Cook: 5 minutes | Total: 10 minutes
Yield: 1 serving | Serving Size: 1 bowl
Region: Africa | Country: Tunisia

Ingredients Directions
Nonstick cooking spray 1. Coat the inside of a microwave-safe bowl with nonstick
cooking spray.
¼ cup no-salt-added tomato sauce
2. Add the tomato sauce, beans, thyme, paprika, onion
¼ cup no-salt-added white beans
powder, garlic powder, salt, and black pepper. Stir to
(e.g. cannellini, great northern), drained and
combine.
rinsed
3. Make a well in the center of the sauce, and crack the eggs
¼ teaspoon dried thyme
into it.
¼ teaspoon sweet or smoked paprika
4. Microwave on high power (default setting) for 1 minute.
¼ teaspoon onion powder
5. Continue cooking in 1-minute bursts at 50% power until the
1 pinch garlic powder egg yolks and whites are set. Depending on your
1 pinch salt microwave, this will take about 1-3 minutes in total.
1 pinch ground black pepper 6. Serve warm.

2 eggs

Recipe Notes
• If you like heat, try adding a pinch of cayenne or crushed red pepper flakes.
• Transfer any extra beans and tomato sauce from the cans to airtight storage containers, then refrigerate for up
to 5 days. The leftover tomato sauce could also be frozen in an ice cube tray, then transferred to a plastic storage
zip-top bag and stored in the freezer for up to 3 months.

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Table of Contents
Recipes Inspired by
Eastern Asia

12
Table of Contents
Black Rice Porridge
Prep: 5 minutes | Cook: 45 minutes | Total: 50 minutes
Yield: 4 servings | Serving Size: ½ cup without toppings
Region: Eastern Asia | Country: Indonesia

Ingredients
½ cup uncooked black rice
1 (13.5-ounce) can light coconut milk, shaken
3 tablespoons honey
¼ teaspoon vanilla extract
⅛ teaspoon salt
8 tablespoons (½ cup) fresh or frozen fruit, chopped or sliced if needed
(optional; e.g. mango, strawberries, blackberries, pineapple)
4 tablespoons (¼ cup) toasted coconut flakes (optional)

Directions
1. Add the rice and coconut milk to a medium saucepan. Stir to
combine.
2. Bring to a boil over high heat, reduce the heat to maintain a gentle
simmer.
3. Cover with a lid and cook until the liquid has been mostly absorbed
and the rice is tender, about 35-45 minutes, without opening the lid
or moving the pan.
4. Add the honey, vanilla, and salt. Stir to combine.
5. Serve warm, topped with the 2 tablespoons of the fruit (if using) and
1 tablespoon of the coconut (if using).

Recipe Notes
• This rice porridge will keep in an airtight container in the refrigerator
for up to 5 days, or in the freezer for up to 6 months.

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Table of Contents
Chicken Chow Mein
Prep: 10 minutes | Cook: 20 minutes | Total: 30 minutes
Yield: 2 servings | Serving Size: ~2 cups
Region: Eastern Asia | Country: China

Ingredients Directions
1 tablespoon olive oil 1. Heat a medium skillet or sauté pan over medium heat.
½ pound (8 ounces) boneless skinless chicken 2. Add the oil and heat until shimmering.
breast, cut into bite-sized strips
3. Add the chicken and cook, stirring often, until cooked
½ medium onion, thinly sliced (about 1 cup) through (internal temperature of 165°F), about 6-8 minutes.
Remove the chicken from the pan and set aside.
2 stalks celery, thinly sliced on the bias
(diagonal; about ½ cup) 4. Set the pan back over medium heat. Add the onion, celery,
3 white button or cremini mushrooms, thinly and mushrooms. Cook until softened, about 6-8 minutes.
sliced (about ½ cup) 5. Add the cabbage, broth, bamboo shoots, and water
2 cups chopped or shredded Napa cabbage chestnuts. Stir to combine.

1 cup (8 ounces) low-sodium chicken broth 6. Bring to a simmer over high heat, then reduce the heat to
maintain a simmer.
1 (8-ounce) can bamboo shoots, drained and
7. Cook until the cabbage is tender, about 5-7 minutes.
rinsed
8. In a small bowl, whisk together the cornstarch and water
1 (8-ounce) can sliced water chestnuts, drained
with a fork to make a slurry.
and rinsed
9. Add the slurry, sugar, and black pepper to the vegetable
1 tablespoon cornstarch
mixture. Stir to combine.
1 tablespoon water
10. Cook until a slightly thickened sauce forms, about
½ teaspoon sugar 3-5 minutes.
¼ teaspoon ground black pepper 11. Return the cooked chicken to the pan and stir to combine.
½ cup crunchy chow mein noodles, divided 12. Serve warm, topping each serving with ¼ cup of the chow
mein noodles.

Recipe Notes
• Tofu can be used in place of the chicken, if desired.
• Try substituting bok choy for the Napa cabbage, if desired.

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Table of Contents
Garlic Edamame
Prep: 5 minutes | Cook: 5 minutes | Total: 10 minutes
Yield: 2 servings | Serving Size: ½ cup shelled edamame beans
Region: Eastern Asia | Country: Japan

Ingredients Directions
1 (16-ounce) bag unshelled frozen edamame (in 1. Add the edamame to a medium microwave-safe bowl and
the pod) cook on high power (default setting) for 5 minutes.
6 cloves garlic, minced (about 1 tablespoon) 2. Meanwhile, stir together the soy sauce, red pepper flakes
2 tablespoons unsalted butter and sugar in a small bowl. Set aside.

1 tablespoon lite (reduced-sodium) soy sauce 3. Add the butter to a large skillet or sauté pan and place over
medium-high heat.
⅛-¼ teaspoon crushed red pepper flakes, to
4. Once the butter starts to brown, add garlic and cooked
taste
edamame. Cook, stirring often, until any liquid is
1 teaspoon sugar evaporated, about 4-5 minutes.
5. Add the soy sauce mixture and continue to cook, stirring
constantly, until the liquid is mostly evaporated and a sticky
dark sauce starts to form.
6. Serve warm, removing the beans from the shell before
eating (see Recipe Notes).

Recipe Notes
• Edamame shells (the outside of the pod) are not edible, only the beans inside. To remove the beans from the
shell, place the edamame pod between your teeth, bite down gently, then pull the shell out.
• Fresh green beans (trimmed) can be substituted for the edamame, if desired.

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Table of Contents
Hot-and-Sour Soup
Prep: 5 minutes | Cook: 15 minutes | Total: 20 minutes
Yield: 4 servings | Serving Size: 1½ cups
Region: Eastern Asia | Country: Philippines

Ingredients Directions
4 cups (32 ounces) low-sodium chicken 1. Add the broth to a medium saucepan and bring to a boil
or vegetable broth over high heat, then reduce the heat to maintain a simmer.
½ cup thinly sliced mushrooms 2. Add the mushrooms, vinegar, soy sauce, garlic, ginger, and
hot sauce or chili oil. Stir to combine, then return to a
2-3 tablespoons unseasoned rice vinegar, to taste
simmer.
2-3 tablespoons lite (reduced-sodium) soy sauce,
3. Crack the egg into a small bowl, then gently beat with a fork
to taste
to combine the whites and yolk.
1 clove garlic, minced (about ½ teaspoon)
4. Stirring the liquid in a circular motion, slowly drizzle the egg
½ teaspoon ground dried ginger into the pot in a thin stream.
¼-1 teaspoon hot sauce or hot chili oil, to taste 5. Add the tofu, scallions, corn, and sesame oil. Stir to
1 egg combine, then simmer until heated through.

½ cup cubed firm tofu (about 4 ounces) 6. Adjust seasonings as desired; vinegar for more sour flavor,
soy sauce for more salty flavor, or hot sauce or chili oil for
2 scallions (green onions), thinly sliced
more heat.
¼ cup fresh or frozen corn
7. Serve warm.
½ teaspoon toasted sesame oil

Recipe Notes
• For a thicker soup, mix ¼ cup of the cool (unheated) broth with 2 tablespoons cornstarch, then add in step 5.
• This soup will keep for up to 4 days in the refrigerator.

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Table of Contents
Kimchi
Prep: 2 hours | Inactive: 1-5 days | Total: 1-5 days
Yield: 12 servings | Serving Size: ~¼ cup
Region: Eastern Asia | Country: Korea

Ingredients Directions
1 medium head Napa cabbage (about 2 pounds) 1. Cut the head of Napa cabbage lengthwise into quarters and
remove the core, then cut crosswise into 2-inch strips.
¼ cup iodine-free salt (Kosher salt or sea salt)
2. Place the cabbage and salt in large bowl. Using clean hands,
Cold unchlorinated water (spring, distilled, or
massage the salt into the cabbage until it starts to soften.
filtered water; 1-2 gallons)
Add unchlorinated water to cover the cabbage and let rest
1-5 tablespoons hot pepper spice or paste for 1-2 hours.
(gochugaru, gochujang, sriracha), to taste
3. Meanwhile, in a small bowl, create a seasoning mixture by
(optional)
stirring together the hot pepper spice or paste (if using),
1 tablespoon grated fresh garlic (about 6 cloves) garlic, sesame seeds (if using), ginger, sugar, and selected
1-2 teaspoons toasted sesame seeds (optional) seafood-flavored ingredient. Set aside.

1 teaspoon grated fresh ginger 4. Rinse the cabbage with unchlorinated water and let air dry.

1 teaspoon sugar 5. Drain, rinse, and dry the bowl. Add the cabbage, radish or
carrot, scallions, and seasoning mixture. Using clean hands
2 tablespoons seafood-flavored ingredient (fish
(gloves recommended), gently massage the seasoning
sauce, oyster sauce, shrimp paste, anchovy
mixture into the vegetables until they are coated.
paste, kelp powder, or crumbled seaweed)
6. Pack the vegetable mixture into a 1-quart glass jar, pressing
½ pound Korean radish (daikon) or carrots, cut
down until the liquid rises to cover the vegetables. Leave at
into matchsticks
least 1-inch of space on top. Seal the jar with the lid.
4 scallions (green onions), rinsed and cut into
7. Leave the jar at room temperature for 1-5 days to ferment,
4- to 6-inch sticks
checking once a day to taste and press the vegetables back
down into the liquid.
8. When the vegetables taste ripe enough for your liking,
move the jar to the refrigerator. It can be eaten right away,
but the flavor is best after 1-2 weeks.
Recipe Notes
• Be sure to choose salt without iodine and/or anti-caking agents, and water without chlorine to allow for
successful fermentation.

Nutrition Facts Per Serving: Calories: 10 | Total Fat: 0 g | Saturated Fat: 0 g

Sodium: 240 mg | Total Carbohydrate: 2.5 g | Dietary Fiber: 0.5 g | Protein: 0.5 g

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Vegetable Pad Thai
Prep: 15 minutes | Cook: 10 minutes | Total: 25 minutes
Yield: 4 servings | Serving Size: 2 cups
Region: Eastern Asia | Country: Thailand

Ingredients Directions
½ tablespoon sugar 1. In a small bowl whisk together the sugar, marmalade, fish
sauce or soy sauce, and lime juice. Set near the stovetop.
½ tablespoon orange or tamarind marmalade
2. Add the onion, garlic and ginger to a small bowl. Add the
½ tablespoon fish sauce or soy sauce
prepped Bok choy and carrot to a medium bowl. Place both
½ tablespoon lime juice (about ¼ lime) bowls near the stovetop.
1 medium onion, thinly sliced (about 2 cups) 3. Crack the eggs into a separate small bowl and gently beat
2 cloves garlic, minced (about 1 teaspoon) with a fork to combine. Set near the stovetop.

¼ teaspoon grated fresh ginger 4. Prepare the noodles as directed on the package, then
transfer to a separate medium bowl set near the stovetop.
2 cups chopped Bok choy
5. Heat a large wok or sauté pan over medium-high heat. Add
1 medium carrot, shredded (about ½ cup)
1 tablespoon of the oil and the eggs. Cook while stirring
2 eggs until scrambled, about 1 minute, then transfer to the bowl
4 ounces uncooked rice noodles with the noodles along with the sauce mixture. Set aside.

4 tablespoons (¼ cup) peanut oil or coconut oil, 6. Add the remaining 3 tablespoons of oil to the pan, along
divided with the onion mixture. Cook while stirring for 2 minutes.

4 tablespoons (¼ cup) chopped peanuts, divided 7. Add the Bok choy and carrot. Cook, stirring, for 2 minutes.

1 scallion (green onion), thinly sliced (about 8. Add the noodle mixture. Cook while stirring for 2 minutes.
2 tablespoons), divided 9. Serve warm, topped with 1 tablespoon of the peanuts,
2 tablespoons chiffonade-cut fresh basil, divided about ½ tablespoon of the scallion, and ½ tablespoon of
the basil.

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Table of Contents
Recipes Inspired by
Western Asia

19
Table of Contents
Coconut Red Lentil Dahl
Prep: 10 minutes | Cook: 30 minutes | Total: 40 minutes
Yield: 4 servings | Serving Size: ½ cup
Region: Western Asia | Country: India

Ingredients Directions
1 teaspoon olive oil 1. Heat a large skillet or sauté pan over medium heat.
1 medium onion, diced (about 1 cup) 2. Add the oil and heat until shimmering.
2 cloves garlic, minced (about 1 teaspoon) 3. Add the onion and cook, stirring often, until softened, about
5-7 minutes.
½ tablespoon grated fresh ginger
4. Add the garlic, ginger, curry powder, turmeric, coriander,
½ tablespoon curry powder
black pepper, salt, and red pepper flakes (if using). Cook
½ teaspoon ground turmeric and stir until fragrant, about 2-3 minutes.
¼ teaspoon ground coriander 5. Add the lentils, coconut milk, and broth. Stir to combine.
¼ teaspoon ground black pepper 6. Bring to a boil over high heat, then reduce the heat to
¼ teaspoon salt maintain a gentle simmer.

1 pinch crushed red pepper flakes 7. Cook uncovered until the lentils are soft and the liquid has
thickened, about 25-30 minutes.
1 cup dry red lentils, picked through and rinsed
8. Serve warm.
1 cup light coconut milk
1½ cups (12 ounces) low-sodium vegetable broth

Recipe Notes
• Consider topping with chopped fresh cilantro, lemon juice, and/or plain yogurt.
• Try serving with or on top of naan bread, pita bread, or a cooked grain.

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Table of Contents
Crispy Chickpea Falafel
Prep: 20 minutes | Cook: 10 minutes | Total: 30 minutes
Yield: 4 servings | Serving Size: 3 falafel patties
Region: Western Asia | Country: Turkey

Ingredients Directions
1 (15-ounce) can low-sodium garbanzo beans 1. Add the beans, onion, parsley or cilantro, tahini, garlic,
(chickpeas), drained and rinsed, patted dry cumin, salt, black pepper, turmeric, coriander, cardamom,
and flour to a food processor. Pulse until the mixture is
½ cup chopped onion (about ½ medium onion)
coarse and mealy. Be careful not to puree.
⅓ cup chopped fresh parsley or cilantro
2. Using a 2-tablespoon disher (cookie scoop), divide the
2 tablespoons tahini mixture into 12 portions. Form each portion into a patty,
2 cloves garlic, minced (about 1 teaspoon) about 2 inches wide, squeezing the mixture together tightly.

1 teaspoon ground cumin 3. Place the patties on a plate lined with parchment paper,
then chill in the refrigerator until firm, about 15-30 minutes.
¼ teaspoon salt
4. Heat a large skillet over medium heat.
¼ teaspoon ground black pepper
5. Add the oil and heat until shimmering.
¼ teaspoon ground turmeric
6. Working in batches, add the patties and cook until crispy
1 pinch ground coriander
and golden-brown, about 5 minutes on each side, then
1 pinch ground cardamom transfer to a paper towel-lined plate.
3 tablespoons all-purpose flour 7. Serve warm, squeezing on lemon juice to taste. Consider
2 tablespoons canola, peanut, or grapeseed oil serving with a dipping sauce such as tzatziki, in a pita with
vegetables, over a cooked grain, or over a salad.
1 lemon, cut into wedges

Recipe Notes
• Store in the refrigerator for up to 7 days, or in the freezer for up to 6 months. Thawed falafel may be crumbly.

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Table of Contents
Jeweled Brown Rice
Prep: 5 minutes | Cook: 35 minutes | Total: 40 minutes
Yield: 6 servings | Serving Size: ½ cup
Region: Western Asia | Country: Iran

Ingredients Directions
Water (about 12 cups) 1. Fill a large stockpot or Dutch oven halfway with water and
bring to a boil. Add the rice and salt. Cook until tender,
2 cups uncooked brown Basmati rice
about 14-16 minutes, then drain and cover. Set aside.
1 teaspoon salt
2. While the rice cooks, heat a medium skillet or sauté pan
⅓ cup sliced almonds over medium heat.
⅓ cup shelled and chopped pistachios 3. Add the almonds and pistachios. Cook until toasted, about
3 tablespoons extra virgin olive oil, divided 4-6 minutes, stirring often. Transfer to a small bowl and set
aside. Return the pan to the stovetop over medium heat.
1 large onion, diced (about 2 cups)
4. Add 1 tablespoon of the oil and heat until shimmering.
1 teaspoon ground cinnamon
5. Add the onion and cook until softened, about 5-7 minutes.
1 teaspoon cardamom
6. Add the cinnamon, cardamom, allspice, black pepper, and
1 teaspoon ground allspice
cumin. Cook while stirring until fragrant, about 2 minutes,
1 teaspoon ground black pepper then add the apricots, raisins, and cherries or cranberries.
1 teaspoon ground cumin Transfer to a medium bowl and set aside.

⅓ cup chopped dried apricots 7. When the rice is done cooking, place the pot back over
medium heat. Add the remaining 2 tablespoons of oil.
⅓ cup golden raisins, chopped if large
8. Spread half of the rice over the bottom of the pot. Top with
⅓ cup dried cherries or cranberries, chopped if
the onion-dried fruit mixture, then the remaining rice.
large
9. Cook uncovered to brown the rice, about 5 minutes, stirring
occasionally. Top with the toasted nuts, then serve warm.

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Sweet Potato-Lentil Samosas
Prep: 15 minutes | Cook: 35 minutes | Total: 45 minutes
Yield: 8 servings | Serving Size: 3 filled wrappers (samosas)
Region: Western Asia | Country: Pakistan

Ingredients Directions
¼ cup dry lentils, picked through and rinsed 1. Fill a small saucepan about halfway full with water. Add the
lentils and bring to a boil over high heat, then reduce the
Water
heat to maintain a simmer. Cover with a lid and cook until
½ cup diced sweet potato (about 3 ounces, or tender, about 15-20 minutes, then drain and set aside.
half of a medium sweet potato)
2. While the lentils are cooking, preheat the oven to 400°F.
¼ cup diced onion (about ¼ medium onion)
3. Add the sweet potato, onion, curry powder, cardamom,
½ teaspoon curry powder ginger, cumin, salt, and cayenne (if using) to a microwave-
¼ teaspoon ground cardamom safe bowl. Stir to coat, then cover with plastic wrap.

¼ teaspoon ground ginger 4. Poke the plastic wrap three times with a fork, then
microwave on high power (default setting) for 5 minutes.
¼ teaspoon ground cumin
5. Remove the plastic wrap and add the apricots, coconut
¼ teaspoon salt
milk, and cooked lentils. Mash with the fork into a paste.
1 pinch cayenne pepper (optional)
6. Divide the mixture between the wonton wrappers, about
5 dried apricots, finely chopped 1 tablespoon in the center of each.
2 tablespoons lite coconut milk 7. Dip a clean finger in water and run it along the edges of one
24 wonton wrappers (about half of a 14-ounce wrapper, then fold over diagonally and press edges
package) together to seal. Repeat with the remaining wrappers.

Nonstick cooking spray 8. Place the filled wrappers on a parchment paper-lined

baking sheet and spray with cooking spray. Bake until
golden brown, about 10-15 minutes, then serve warm.

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Table of Contents
Oven-Roasted Chickpeas
Prep: 5 minutes | Cook: 30 minutes | Total: 35 minutes
Yield: 4 servings | Serving Size: ½ cup
Region: Western Asia | Country: India

Ingredients
1 (15-ounce) can low-sodium garbanzo beans (chickpeas)
2 tablespoons olive oil
1 teaspoon curry powder
1 teaspoon garam masala or ground turmeric
½ teaspoon salt
¼ teaspoon garlic powder
⅛ teaspoon ground white or black pepper

Directions
1. Preheat the oven to 425°F. Line a baking sheet with parchment
paper and set aside.
2. Drain and rinse the beans, then dry well with a paper towel. Remove
any loose skins that come off on their own. Transfer the beans to the
prepared baking sheet.
3. Drizzle the beans with the oil, then shake the pan or stir to coat.
4. In a small bowl, stir together the curry powder, garam masala or
turmeric, salt, garlic powder, and ground white or black pepper.
Sprinkle the mixture over the beans, then shake or stir to coat.
5. Bake for 15 minutes. Remove from oven, shake the pan or stir, then
continue baking for 15 minutes. Remove and set aside to cool.
6. Serve at room temperature.

Recipe Notes
• For extra-crunchy roasted chickpeas, turn the oven off and leave
them in the oven for another 15-20 minutes.

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Table of Contents
Mango-Vanilla Lassi
Prep: 5 minutes | Cook: 0 minutes | Total: 5 minutes
Yield: 2 servings | Serving Size: 1½ cups
Region: Western Asia | Country: India

Ingredients
½ cup (4 ounces) reduced fat (2%) milk
1 cup chopped fresh or frozen ripe mango
1 cup plain nonfat Greek yogurt
1 tablespoon honey
1 teaspoon vanilla extract or vanilla bean paste
½ cup ice cubes
2 pinches ground cardamom, divided (optional)

Directions
1. Add the milk, mango, yogurt, honey, vanilla, and ice to the pitcher of
a blender. Blend until completely smooth, about 2-3 minutes.
2. Divide between two drinking glasses, then sprinkle each with 1 pinch
of the cardamom (if using).
3. Serve cold.

Recipe Notes
• Use frozen mango and leave out the ice cubes for a thicker
milkshake-like texture.
• Substitute your favorite unsweetened plant-based milk alternative
and/or yogurt, if desired.
• This lassi is best served right away, but can be kept in the
refrigerator for up to 24 hours.
• Lassis can be made with different fruits, extracts, and/or spice
blends. Consider trying your own flavor combination.

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Table of Contents
Recipes Inspired by
Central America and
the Caribbean

26
Table of Contents
Black Bean Baleadas
Prep: 5 minutes | Cook: 10 minutes | Total: 15 minutes
Yield: 4 servings | Serving Size: 1 baleada (filled tortilla)
Region: Central America | Country: Honduras

Ingredients Directions
½ cup (4 ounces) low-sodium vegetable broth 1. Add the broth, onion powder, garlic powder, cumin,
coriander, salt, and black pepper to a medium saucepan.
½ teaspoon onion powder
2. Place over medium-high heat and bring to a simmer.
½ teaspoon garlic powder
3. Add the beans and stir to combine.
½ teaspoon ground cumin
4. Bring the mixture back up to a simmer, then cook until
½ teaspoon ground coriander
warmed through and fragrant, about 5-7 minutes.
½ teaspoon salt
5. Use a potato masher, slotted spoon, or fork to mash the
⅛ teaspoon ground black pepper beans to the desired consistency. Add water or more broth
1 (15-ounce) can no-salt-added black beans, to thin if desired.
drained and rinsed 6. Add the lime juice and stir to combine.
½ tablespoon lime juice (about ¼ lime) 7. Divide the bean mixture between the tortillas, adding a
4 (8-inch) whole-wheat tortillas quarter (~¼ cup) of the mixture to each tortilla.

2 avocados, pitted and peeled, sliced 8. Top each tortilla with a quarter of the avocado slices,
2 tablespoons of the queso fresco, and 1 tablespoon of the
8 tablespoons (½ cup) crumbled queso fresco,
sour cream.
divided
9. Fold the tortillas in half, then serve warm.
4 tablespoons (¼ cup) light sour cream, divided

Recipe Notes
• The filling can be kept in the refrigerator for up to 7 days. To save time, use canned low-sodium refried beans.

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Table of Contents
Chipotle Black Bean-Vegetable Soup
Prep: 15 minutes | Cook: 45 minutes | Total: 1 hour
Yield: 4 servings | Serving Size: ~1½ cups
Region: Caribbean | Country: Costa Rica

Ingredients Directions
2 tablespoons olive oil 1. Heat a medium to large saucepan over medium-high heat.
1 medium onion, diced (about 1 cup) 2. Add the oil and heat until shimmering.
2 medium carrots, diced (about 1 cup) 3. Add the onion and cook, stirring often, until softened, about
2 celery stalks, diced (about ½ cup) 3-5 minutes.

½ medium bell pepper, diced (about ½ cup) 4. Add the carrots, celery, and bell pepper. Reduce the heat to
low and cover with a lid. Cook for 10 minutes.
1 medium tomato, diced (about 1 cup)
5. Add the tomato, garlic, chipotle chile pepper, cumin,
2 garlic cloves, minced (about 1 teaspoon) coriander, thyme, nutmeg, allspice, and cloves. Cook and
¼-½ teaspoon chipotle chile pepper, to taste stir until fragrant, about 2-3 minutes.
½ teaspoon ground cumin 6. Add the beans and broth. Stir to combine.
½ teaspoon ground coriander 7. Cover with the lid and cook until the flavors have blended,
about 30-40 minutes.
¼ teaspoon dried thyme
8. Serve warm, topped with 1 tablespoon of the sour cream
⅛ teaspoon ground nutmeg
and 1 tablespoon of the cilantro.
⅛ teaspoon ground allspice
1 pinch ground cloves
1 (15-ounce) can no-salt-added black beans
1 cup (8 ounces) low-sodium vegetable broth
4 tablespoons (¼ cup) light sour cream, divided
4 tablespoons (¼ cup) chopped fresh cilantro,
divided

Recipe Notes
• This soup will keep in the refrigerator for up to 7 days.
• For a stronger flavor, use 1-3 tablespoons chipotle peppers in adobo sauce in place of the chipotle chile pepper .

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Table of Contents
Spiced Hot Cacao
Prep: 5 minutes | Cook: 10 minutes | Total: 15 minutes
Yield: 2 servings | Serving Size: 1 cup
Region: Central America | Country: Guatemala

Ingredients
2 cups (16 ounces) reduced fat (2%) milk
2 tablespoons unsweetened cocoa powder
1-2 tablespoons sweetener (e.g. honey, maple syrup, sugar), to taste
½ teaspoon vanilla extract
1-2 pinches hot pepper spice (e.g. chili powder, chipotle chile pepper,
cayenne), to taste
1 pinch salt

Directions
1. Add the milk, cocoa powder, selected sweetener, vanilla, selected
hot pepper spice, and salt to a small saucepan. Whisk to combine.
2. Bring to a simmer over medium heat.
3. Cook, whisking often, until the flavors have blended, about
5 minutes.
4. Taste and adjust with more sweetener and/or hot pepper spice, if
desired.
5. Serve warm.

Recipe Notes
• This hot cacao will keep in the refrigerator for up to 5 days. Stir to
recombine before reheating and serving.
• Substitute your favorite unsweetened plant-based milk alternative
for the cow’s milk, if desired.

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Table of Contents
Jerk Spice Rub
Prep: 5 minutes | Cook: 0 minutes | Total: 5 minutes
Yield: 8 servings | Serving Size: ~½ tablespoon
Region: Caribbean | Country: Jamaica

Ingredients
1 tablespoon packed brown sugar
½ tablespoon ground black pepper
½ tablespoon ground allspice
¾ teaspoon garlic powder
¾ teaspoon onion powder
¾ teaspoon dried thyme
¾ teaspoon dry mustard
½ teaspoon salt
¼ teaspoon cayenne
¼ teaspoon ground dried ginger

Directions
1. Mix the brown sugar with all the spices together in a small bowl.
2. Use right away, or transfer to a small airtight container and store at
room temperature for up to 1 year.

Recipe Notes
• This seasoning goes well with poultry, especially chicken, but can be
used on a variety of foods (e.g. pork, beef, burgers, beans, tofu,
tempeh).
• Use 1-2 tablespoons of the spice rub per 1 pound or 3 cups of food
being seasoned.
• Whisk the entire recipe with ¼ cup lime juice and ¼ cup olive oil to
make a jerk-style marinade.

Nutrition Facts Per Serving: Calories: 10 | Total Fat: 0 g | Saturated Fat: 0 g

Sodium: 75 mg | Total Carbohydrate: 2 g | Dietary Fiber: 0.5 g | Protein: 0 g

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Table of Contents
Turkey Tacos Picadillo
Prep: 15 minutes | Cook: 35 minutes | Total: 50 minutes
Yield: 4 servings | Serving Size: 2 tacos
Region: Central America | Country: Honduras

Ingredients Directions
½ cup golden raisins, chopped if large 1. Add the raisins to a small bowl and add water to cover. Set
aside to soak for 10-15 minutes, then drain.
Water
2. While the raisins soak, heat a large skillet or sauté pan over
1 pound (16 ounces) lean ground turkey
medium heat.
(90% lean or higher)
3. Add the turkey and cook until no longer pink, about
1 medium onion, diced (about 1 cup)
6-8 minutes, breaking it into crumbles as it cooks.
1 medium apple, diced (about 1 cup)
4. Add the onion, apple, cinnamon, cumin, cloves, olives, and
½ teaspoon ground cinnamon soaked raisins. Stir to combine, then reduce the heat to low.
¼ teaspoon ground cumin 5. Cover the pan with a lid and cook for 20 minutes.
⅛ teaspoon ground cloves 6. Divided the turkey mixture between the tortillas, about
10 whole pimento-stuffed green olives ½ cup in the center of each. Top each with ¼ cup of the
cabbage, 2 tablespoons of the tomatoes, and 1 tablespoon
8 (5-inch) corn tortillas, warmed
of the cheese.
2 cups shredded cabbage, divided
7. Serve warm.
1 cup diced tomato (about 1 medium tomato),
divided
8 tablespoons (½ cup) shredded cheese, divided

Recipe Notes
• Brown rice or whole-wheat flour tortillas can be used in place of the corn tortillas, if desired.

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Table of Contents
Virgin Piña Colada
Prep: 5 minutes | Cook: 0 minutes | Total: 5 minutes
Yield: 1 serving | Serving Size: 1 batch
Region: Caribbean | Country: United States (Puerto Rico)

Ingredients
½ cup lite coconut milk
1 cup chopped fresh or frozen ripe pineapple (about ¼ whole pineapple)
1-3 teaspoons sweetener (e.g. honey, agave, sugar), to taste (optional)
½ cup ice cubes
Optional garnish: Pineapple wedge

Directions
1. Add the coconut milk, pineapple, and selected sweetener (if using)
to the pitcher of a blender.
2. Blend until completely smooth, about 2-3 minutes.
3. Add the ice blend until smooth, about 1-2 minutes.
4. Pour the mixture into a drinking glass.
5. Serve cold, garnished with a pineapple wedge if desired.

Recipe Notes
• Two drops of liquid stevia can be used in place of a sugar-based
sweetener.
• Use frozen pineapple and leave out the ice cubes for a thicker
milkshake-like texture.

Nutrition Facts Per Serving: Calories: 85 | Total Fat: 1 g | Saturated Fat: 1 g

Sodium: 10 mg | Total Carbohydrate: 20 g | Dietary Fiber: 1 g | Protein: 1 g

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Table of Contents
Recipes Inspired by
North America

33
Table of Contents
Calabacitas con Elote
Prep: 10 minutes | Cook: 15 minutes | Total: 25 minutes
Yield: 4 servings | Serving Size: 1 cup
Region: North America | Country: Mexico

Ingredients Directions
1 tablespoon olive oil 1. Heat a large skillet or sauté pan over medium-high heat.
2 medium tomatoes, cut into 1-inch pieces 2. Add the oil and heat until shimmering.
(about 2 cups) 3. Add the tomatoes, onion, jalapeño, and salt.
½ medium onion, diced (about ½ cup) 4. Cook, stirring often, until the tomatoes release their juice
1 jalapeño, seeded and minced and the onion is softened, about 5-7 minutes.
¼ teaspoon salt 5. Add the zucchini and corn.
2 medium zucchini, trimmed, halved lengthwise 6. Increase the heat to high and cook, stirring occasionally,
and cut into 1-inch chunks (about 4 cups) until the zucchini is just starting to soften and the corn is
thawed, about 6-8 minutes.
1 cup frozen corn
7. Add the cilantro and lime juice. Stir to combine.
2 tablespoons chopped fresh cilantro
½ lime, juiced (about 1 tablespoon) 8. Serve warm.

Recipe Notes
• A little charring on the vegetables is okay and adds a nice flavor.
• If a crust forms on the bottom of the pan, use a rubber spatula to scrape it up and mix it into the vegetables.
Adding the lime juice at the end will help to remove any that is still stuck on.

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Table of Contents
Eggs Benedict
Prep: 5 minutes | Cook: 10 minutes | Total: 20 minutes
Yield: 2 servings | Serving Size: 1 English muffin half with bacon, egg, and sauce
Region: North America | Country: United States (New York)

Ingredients Directions
1 tablespoon white vinegar 1. Fill a medium saucepan with about three inches of
water. Bring the water to a boil, then reduce the heat to
2 large eggs
maintain a simmer. Add the vinegar to the water.
1 whole-wheat English muffin, halved
2. Crack one egg into a small cup and lower the egg into the
2 slices Canadian bacon simmering water, gently pouring it out of the cup. Repeat
Hollandaise Sauce with the second egg.

1 tablespoon plain nonfat Greek yogurt 3. Cook the eggs in the water for 3-5 minutes, depending on
how soft you want your egg yolk. Remove the cooked eggs
1 teaspoon unsalted butter, melted gently, one at a time, with a slotted spoon. Set aside.
1 egg yolk 4. In a small microwave-safe bowl, add all ingredients for the
½ tablespoon lemon juice hollandaise sauce. Microwave on high power (default
setting) until smooth and frothy, about 60 seconds,
½ tablespoon half and half
stopping to whisk every 15 seconds.
1 pinch salt
5. Toast the English muffin.
1 pinch ground black pepper
6. Place the Canadian bacon on a small microwave-safe plate
and heat on high power (default setting) for 30 seconds.
7. Top each English muffin half with 1 slice of the bacon,
1 of the eggs, and half the sauce. Serve right away.
Recipe Notes
• Use pasteurized eggs, if available, to reduce risk of foodborne illness from consuming undercooked egg yolks.

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Table of Contents
Basic Guacamole
Prep: 10 minutes | Cook: 0 minutes | Total: 10 minutes
Yield: 4 servings | Serving Size: ¼ cup without add-ins
Region: North America | Country: Mexico

Ingredients Directions
2 large avocados (or 3 medium avocados) 1. Cut the avocados in half, lengthwise around the pit, cutting
2 tablespoons minced or grated onion on a cutting board and away from the body.

1 clove garlic, minced (about ½ teaspoon) 2. Remove the pit from the avocados by pressing gently on the
avocado skin that is directly behind the pit.
1 tablespoon lime juice (about ½ lime)
3. Using a spoon, scoop the flesh out of the skin and into a
¼ teaspoon salt medium mixing bowl. Use a fork or potato masher to mash
Optional add-ins: 1 cup finely chopped ripe the avocado into a smooth, slightly lumpy consistency.
mango, ½ cup diced bell pepper, ½ cup diced 4. Add the onion, lime juice, salt, and selected add-in(s) (if
tomato, ¼ cup minced fresh cilantro or parsley, using). Stir to combine.
1 seeded and minced jalapeño pepper,
1 teaspoon lime zest 5. Serve right away or store for later use (see Recipe Notes).

Recipe Notes
• Guacamole will brown when exposed to air for too long. To minimize browning, store with plastic wrap pressed
directly on the surface of the guacamole and place in the refrigerator for up to 5 days.
• Guacamole goes well with whole-grain tortilla chips, as a topping on a variety of dishes, or as a spread for a wrap
or sandwich.
• A mortar and pestle can be used to mash the avocado, if desired.
• For a smoother consistency, combine all ingredients in a food processor and blend together.

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Table of Contents
Haupia (Coconut Pudding) with Mango
Prep: 5 minutes | Cook: 15 minutes | Chill: 2 hours | Total: 2 hours 20 minutes
Yield: 4 servings | Serving Size: 1 bowl or 1 (~4x4-inch square) with mango mixture and coconut
Region: North America | Country: United States (Hawaii)

Ingredients Directions
1 cup fresh or frozen mango, diced (about 1. In small mixing bowl, stir together the mango, lime zest,
1 large mango) and honey. Cover and place in the refrigerator.
1 lime, zested 2. In a separate small bowl, use a fork to whisk together the
water, cornstarch, and sugar. Set aside.
1 teaspoon honey
3. Add the coconut milk to a medium saucepan. Place over
½ cup water
medium heat and bring to a simmer.
6 tablespoons (¼ cup plus 2 tablespoons)
4. Add the cornstarch mixture and whisk to combine. Continue
cornstarch
to cook, whisking often, until thick enough to coat the back
¼ cup sugar of a spoon, about 7-10 minutes.
1 (13.5-ounce) can lite coconut milk (not 5. Remove from the heat. Divide between four serving bowls,
coconut milk from a carton) or pour into an 8x8-inch glass baking dish.
2 tablespoons unsweetened shredded coconut, 6. Cover and chill in refrigerator until firm, about 2 hours, then
toasted, divided cut into four squares if using the baking dish.
7. Serve cold, topped with ¼ cup of the mango mixture and
½ tablespoon of toasted coconut.
Recipe Notes
• Another tropical fruit (e.g. papaya, pineapple) can be used in place of some or all of the mango.
• For a softer texture, reduce the cornstarch to 4-5 tablespoons.
• For a boost of flavor, add 1 teaspoon of vanilla extract after step 3.

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Table of Contents
Turkey Sausage Jambalaya
Prep: 5 minutes | Cook: 30 minutes | Total: 35 minutes
Yield: 6 servings | Serving Size: ~1½ cups
Region: North America | Country: United States (Louisiana)

Ingredients Directions
1 teaspoon olive oil 1. Heat a large saucepan or stockpot over medium-high heat.
8 ounces turkey Andouille sausage, sliced 2. Add the oil and heat until shimmering.
1 (12-ounce) bag frozen peppers and onions 3. Add the sausage and cook, stirring occasionally, until
browned, about 7-10 minutes.
2 teaspoons garlic powder
4. Add the pepper and onions, garlic powder, onion powder,
2 teaspoons onion powder
thyme, oregano, paprika, chipotle chile pepper, and red
¾ teaspoon dried thyme pepper flakes. Cook and stir until fragrant and the
½ teaspoon dried oregano vegetables are softened, about 2-3 minutes.

½ teaspoon smoked paprika 5. Add the broth and tomatoes with chiles. Stir to combine.

½ teaspoon chipotle chile pepper 6. Bring to a boil over high heat, then add the rice and stir to
combine. Reduce the heat to maintain a gentle simmer.
¼ teaspoon crushed red pepper flakes
7. Cover the pot with a lid and cook for 10 minutes.
3 cups (24 ounces) low-sodium chicken broth
8. Remove from the heat and let sit, covered, for 5 minutes.
1 (10-ounce) can no-salt-added diced tomatoes
with green chiles 9. Remove the lid, fluff with a fork, and add the black pepper.

2 cups uncooked quick-cooking brown rice 10. Serve warm.

¼-½ teaspoon ground black pepper, to taste

Recipe Notes
• Feel free to substitute a different protein (e.g. chicken, chicken Andouille sausage, shrimp, canned beans).

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Ingredients Directions
¼ cup maple syrup 1. Add the maple syrup, soy sauce, balsamic vinegar, garlic,
and black pepper to a gallon-size plastic ziptop bag. Seal
1 tablespoon lite (reduced sodium) soy sauce
tightly, then massage the bag to combine.
1 tablespoon balsamic vinegar
2. Add the salmon and seal the bag. Move the bag around to
3 cloves garlic, minced (about 1½ teaspoons) coat the salmon.
½ teaspoon ground black pepper 3. Open the bag a small amount and then seal again,
4 (4- to 6-ounce) salmon fillets (about 1 pound) squeezing out as much air as possible.
4. Set the bag in a bowl and refrigerate for 20-30 minutes.
During the last 10 minutes, preheat the oven to 400°F.
5. Transfer the salmon and maple mixture to a 9x13-inch
baking dish, spreading the salmon into an even layer.
6. Bake uncovered until cooked through (internal temperature
of 145°F, flakes easily with a fork), about 18-22 minutes.
7. Serve warm.

Recipe Notes
• The nutrition facts for this recipe include information for the full amount of the marinade ingredients.
The amount of the marinade actually consumed may vary.
• For a citrus flavor, add 1 teaspoon orange zest and/or use 2 tablespoons of orange juice in place of the vinegar.

Nutrition Facts Per Serving: Calories: 205 | Total Fat: 7 g | Saturated Fat: 1 g
Sodium: 270 mg | Total Carbohydrate: 15 g | Protein: 23 g

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Table of Contents
Yellow Split Pea Soup
Prep: 10 minutes | Cook: 2 hours | Total: 2 hours 10 minutes
Yield: 4 servings | Serving Size: ~1 cup
Region: North America | Country: Canada

Ingredients Directions
1 tablespoon unsalted butter 1. Add the butter to a large saucepan or stockpot and place
over medium heat. Heat until melted.
1 medium carrot, peeled if desired, diced
(about ½ cup) 2. Add the carrots, onion, and celery. Cook, stirring often, until
softened, about 8-10 minutes.
½ medium onion, diced (about ½ cup)
3. Add the split peas and thyme. Cook and stir until fragrant,
1 stalk celery, diced (about ¼ cup)
about 1-2 minutes.
1 cup uncooked yellow split peas, rinsed
4. Add the broth, ham or bacon, and bay leaf. Bring to a boil
1 teaspoon dried thyme over high heat, then reduce the heat to maintain a gentle
4 cups (32 ounces) low-sodium chicken or simmer.
vegetable broth 5. Cover with a lid and cook, stirring occasionally, until the
8 ounces diced ham or Canadian bacon peas are soft and the soup is thickened, about 1½-2 hours.
1 bay leaf 6. Remove and discard bay leaf. Puree the soup using an
immersion (handheld) blender to the desired consistency.
¼-½ teaspoon ground black pepper, to taste
7. Add the black pepper, then serve warm.

Recipe Notes
• If you don’t have an immersion blender, add the soup to a stand blender, filling it no more than halfway. Remove
the plastic piece from the lid, cover with a towel, blend, and then return to the pot.
• This soup will keep in the refrigerator for up to 7 days, or in the freezer for up to 6 months.
• Split green peas or lentils may be substituted for some or all of the split yellow peas, if desired.

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Table of Contents
Recipes Inspired by
South America

41
Table of Contents
Baked Arepas
Prep: 10 minutes | Cook: 30 minutes | Total: 40 minutes
Yield: 4 servings | Serving Size: 1 arepa without add-ins
Region: South America | Country: Venezuela

Ingredients Directions
1 cup arepa flour (pre-cooked cornmeal; can 1. Preheat the oven to 350°F and line baking sheet with
substitute masa harina or finely-ground parchment paper. Set aside.
cornmeal) 2. In a medium mixing bowl, whisk together the flour, salt, and
¼ teaspoon salt baking powder. Set aside.
¼ teaspoon baking powder 3. Add the water to a microwave-safe liquid measuring cup.
Microwave until hot, about 1 minute.
½ cup water
4. Slowly add hot water to the flour mixture, gently mixing to
Nonstick cooking spray
combine. Knead the mixture together to form a dough.
Optional add-ins: Black beans, guacamole,
5. Let the dough rest for 5 minutes.
cheese, cooked eggs
6. Divide the dough into four equal portions. Roll each portion
into a ball, using the palms of clean hands, then flatten the
ball into a disc about ½-inch-thick.
7. Place the dough discs on the prepared baking sheet. Spray
with lightly with nonstick cooking spray.
8. Bake until golden-brown, about 20-30 minutes, flipping
over halfway through the cooking time.
9. Let cool slightly, then cut in half horizontally, leaving one
side attached (butterfly cut). Fill with add-ins, as desired.
10. Serve warm.

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Table of Contents
Plantain Tostones with Mojo Sauce
Prep: 10 minutes | Cook: 20 minutes | Total: 30 minutes
Yield: 6 servings | Serving Size: 6 tostones with ~1 tablespoon of the sauce
Region: South America | Country: Columbia

Ingredients Directions
3 ripe plantains, peeled and sliced 1-inch-thick 1. Preheat the oven to 400°F. Line a baking sheet with
parchment paper and set aside.
½ teaspoon olive oil
2. Make the mojo sauce by adding the garlic, cilantro or
1 pinch salt
parsley, scallions, and 2 tablespoons of the oil to a food
1 pinch ground black pepper processor. Pulse to roughly chop and combine.
Mojo Sauce 3. Add the remaining 1 tablespoon of oil, along with the
3 garlic cloves, peeled cumin, oregano, salt, black pepper, 1 tablespoon of the lime
juice, and ½ teaspoon of the lime zest. Pulse to combine,
⅓ cup chopped fresh cilantro or parsley being careful not to puree, then set aside.
2 scallions (green onions), sliced 4. Add the plantains, oil, salt, and pepper to the prepared
3 tablespoons olive oil, divided baking sheet. Toss to coat the plantains.
⅛ teaspoon ground cumin 5. Spread the plantain slices about 3 inches apart, then gently
smash each slice using a flat-bottomed item such as a bowl
⅛ teaspoon dried oregano
or drinking glass.
1 pinch salt
6. Bake for 10 minutes, then flip over and continue baking
1 pinch ground black pepper until golden-brown, about 5 minutes.
1 lime, zested and juiced 7. Serve warm, with the mojo sauce as a dip.
Recipe Notes
• The tostones can be kept in an airtight dish in the refrigerator for up to a week but will soften slightly. The mojo
sauce can be kept in the refrigerator for up to 5 days. It can also be served with meat, vegetables, or in soup.

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Ingredients Directions
1 (1-pound) boneless pork tenderloin 1. Add the ingredients for the chimichurri sauce to a blender
or food processor. Blend until smooth, about 2-3 minutes.
Chimichurri Sauce
2. Transfer half of the sauce to a gallon-size ziptop plastic bag
4 cloves garlic, peeled
and the other half to a small bowl. Set the bowl aside.
½ bunch parsley, long stems removed
3. Add the pork tenderloin to the bag with the sauce. Move
1 tablespoon lime juice or vinegar (e.g. apple the bag around to coat the pork with the sauce, then seal
cider vinegar, red wine vinegar) the bag, squeezing out as much air as possible.
¼ cup olive oil 4. Place the bag in a bowl and refrigerate for 20 minutes.
During the last 10 minutes, preheat the oven to 400°F. Line
¼ teaspoon salt
a baking sheet with parchment paper and set aside.
¼ teaspoon ground black pepper
5. Place the pork on the baking sheet and bake until cooked
through (internal temperature of 145°F), about 30 minutes.
6. Let rest for 10 minutes, then cut into four portions and
serve warm with the reserved chimichurri sauce.
Recipe Notes
• Consider making a double batch of the chimichurri sauce to use the whole bunch of parsley. The extra sauce will
keep in the refrigerator for up to 7 days, or in the freezer for up to 3 months. The sauce also goes well with beef,
chicken, beans, rice, pasta, and roasted vegetables.
• To cook the pork on a grill: Preheat the grill to medium (350-400°F), then cook the marinated pork loin until
cooked through, about 15-20 minutes, turning every 5 minutes with tongs to ensure even cooking.

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Table of Contents
Baked Heart of Palm Empanadas
Prep: 15 minutes | Cook: 50 minutes | Total: 1 hour 5 minutes
Yield: 5 servings | Serving Size: 2 empanadas
Region: South America | Country: Brazil

Ingredients Directions
1½ cups all-purpose or white whole-wheat flour 1. In a large mixing bowl, stir together the flour and salt.
½ teaspoon salt 2. Add the yogurt and melted butter. Stir to combine.
½ cup plain nonfat Greek yogurt 3. Add water, 1 tablespoon at a time, until a dough is formed.
1½ tablespoons unsalted butter, melted and 4. Knead briefly until the dough is smooth. Wrap the dough in
cooled plastic wrap, then refrigerate for 30 minutes.
Water, as needed (about 1-2 tablespoons) 5. Meanwhile, preheat the oven to 350°F and place a skillet or
sauté pan over medium heat to make the filling.
Filling
6. Add the butter and oil to the pan. Heat until the butter is
1 tablespoon unsalted butter
melted and the oil is shimmering.
½ tablespoon olive oil
7. Add the onion and sugar. Cook until softened and
1 medium onion, finely diced (about 1 cup) golden-brown, about 8-10 minutes, stirring often.
½ tablespoon sugar 8. Add the hearts of palm and flour. Cook while stirring for
½ cup canned hearts of palm, drained and 2-3 minutes.
chopped 9. Add the milk, whisking to combine. Bring to a gentle simmer
½ tablespoon all-purpose or white whole-wheat and cook while stirring until thickened, about 4-6 minutes.
flour 10. Remove from heat. Add the olives, feta cheese, and bacon
½ cup lowfat (1%) milk (if using). Stir to combine then set aside.

6 black olives, drained and chopped 11. Remove the dough from the refrigerator, then roll out flat
to ¼-inch thickness. Cut ten circles out of the dough with
¼ cup crumbled feta cheese the top of a drinking glass (about 3-4 inches wide).
2 pieces cooked bacon, chopped (optional; 12. Divide the filling between the dough circles, placing about
about ¼ cup) 1-2 tablespoons in the middle of each. Fold each circle in
half over the filling, then pinch the edges to seal.
13. Bake until golden-brown, about 25-30 minutes, then serve
warm.

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Table of Contents
Recipes Inspired by
Oceania

46
Table of Contents
White Fish with Cucumber-Caper Sauce
Prep: 10 minutes | Cook: 15 minutes | Total: 25 minutes
Yield: 2 servings | Serving Size: 1 (~5-ounce) fish fillet with half of the sauce
Region: Oceania | Country: Australia

Ingredients Directions
Nonstick cooking spray 1. Preheat the oven to 400°F.
2 (4- to 6-ounce) white fish fillets (e.g. cod, 2. Spray the inside of an 8x8-inch baking dish with cooking
mackerel, grouper, tilapia, bass, mahi mahi) spray.
1 lemon, zested and juiced, divided 3. Place the fish in the dish, spacing them apart.
¼ teaspoon dried oregano 4. Sprinkle with half the lemon juice (about 2 tablespoons),
along with the oregano, paprika, and 1 pinch of the salt.
1 pinch paprika
5. Bake until the fish is cooked through (internal temperature
2 pinches (about ⅛ teaspoon) salt, divided
of 145°F, flakes easily with a fork) about 9-11 minutes.
1 teaspoon olive oil
6. Meanwhile, in a medium mixing bowl, whisk together
½ cup diced cucumber (about ½ medium the oil, lemon zest, remaining half of lemon juice (about
cucumber) 2 tablespoons), and remaining 1 pinch of salt. Add the
2 tablespoons chopped fresh parsley cucumber, parsley, and capers, then toss to combine.

1 tablespoon capers, drained 7. Transfer the each cooked fish fillet to and individual serving
plate, then divide the cucumber-caper mixture between the
two plate, adding on top of the fish. Serve warm.

Recipe Notes
• This recipe is inspired by barramundi, a type of fish found in the South Pacific Oceania region near Australia.
Barramundi is difficult to find in North America, so another white fish may be used in this recipe.
• The cucumber-caper sauce can be made ahead of time and be stored in the refrigerator for up to 7 days.

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Table of Contents
Lemon Curd Pavlova
Prep: 10 minutes | Cook: 20 minutes | Total: 30 minutes
Yield: 8 servings | Serving Size: 1 slice without toppings
Region: Oceania | Country: New Zealand

Ingredients Directions
1 cup powdered sugar, divided 1. Preheat the oven to 325°F. Line a baking sheet with
parchment paper and sprinkle with 2 tablespoons of the
4 eggs, plus more if needed (see step 2)
powdered sugar, then set aside.
⅛ teaspoon cream of tartar
2. Carefully crack one of the eggs and separate the white from
1 tablespoon cornstarch the yolk into a small bowl. If any yolk gets into the white,
1 teaspoon vanilla extract discard and start with a new egg. If the white is free of yolk,
transfer it to a large mixing bowl. Repeat until you have
1 cup whipped cream (store-bought or
4 egg whites in the bowl. Save the yolks for another use.
homemade)
3. Add the cream of tartar. Using an electric mixer (or
½ cup lemon curd (store-bought or homemade;
whisking by hand, if needed) beat until stiff peaks form.
can substitute another fruit curd)
4. In a separate bowl whisk together cornstarch and ¾ cup of
Optional toppings: Fresh fruit, chopped if
the powdered sugar Add to the whipped egg whites, gently
needed (e.g. pomegranate seeds, raspberries,
folding to combine.
blueberries, strawberries), mint leaves
(optional) 5. Transfer the mixture to the prepared baking sheet and
spread into an even layer. Bake on the middle rack until set
and lightly golden-brown, about 12-15 minutes.
6. Meanwhile, place a second sheet of parchment paper on
the counter and sprinkle with the remaining 2 tablespoons
of powdered sugar.
7. Quickly and carefully, flip the baked egg white mixture
(meringue) onto the second sheet of parchment paper. Let
cool, then carefully peel away the paper it was baked on.
8. Spread the lemon curd over the meringue, then spread the
whipped cream on top. Carefully roll into a log, starting
from one of the narrow end, then cut into 8 slices.
9. Serve right away or chill before serving. Top as desired.

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Creamy Pumpkin Soup
Prep: 15 minutes | Cook: 25 minutes | Total: 40 minutes
Yield: 2 servings | Serving Size: 1½ cups
Region: Oceania | Country: Australia

Ingredients Directions
1 tablespoon olive oil 1. Heat large saucepan or stockpot over medium heat.
1 leek, green top removed, white part thinly 2. Add the oil and heat until shimmering.
sliced
3. Add the leek and cook, stirring often, for 5 minutes.
1 clove garlic, minced (about ½ teaspoon)
4. Add the garlic and nutmeg. Cook until fragrant, about
¼ teaspoon ground nutmeg 1-2 minutes.
2 cups (16 ounces) low-sodium vegetable broth 5. Remove from the heat and set aside to cool slightly, about
1 medium tart apple (e.g. Granny Smith), 3-5 minutes, then transfer the mixture to the pitcher of a
blender. Set the pot back on the stovetop, off heat.
peeled and chopped (about ¾ cup)
1 (15-ounce) can pumpkin puree 6. Add the broth, apple, and pumpkin to the blender. Blend
until completely smooth, about 1-2 minutes.
¼ cup half and half
7. Transfer the mixture to the pot and place over medium-low
heat. Cook, stirring occasionally, to allow soup to heat
through and the flavors to blend, about 10-15 minutes.
8. Add the half and half and stir to combine.
9. Serve warm, or chill in the refrigerator and serve cold if
desired.
Recipe Notes
• This soup will keep for up to 7 days in the refrigerator, or up to 6 months in the freezer.
• A 10-ounce bag of frozen butternut squash (thawed) can be used in place of the pumpkin, if desired.

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Ingredients Directions
1 tablespoon olive oil 1. Heat a large skillet or sauté pan over medium heat. Add the
oil and heat until shimmering.
½ medium onion, finely diced (about ½ cup)
2. Add the onion and salt. Cook, stirring often, for 5 minutes,
¼ teaspoon salt
then add the garlic and thyme. Continue cooking and
1 clove garlic, minced (about ½ teaspoon) stirring until fragrant, about 1-2 minutes.
½ teaspoon dried thyme 3. Add the beef and cook until no longer pink, about
1 pound (16 ounces) lean ground beef 6-8 minutes, breaking it into crumbles as it cooks.
(90% lean or higher) 4. Add the flour and stir until no longer dry, about 1 minute,
3 tablespoons all-purpose or white then add the tomato sauce, broth, and Worcestershire
whole-wheat flour sauce. Stir to combine.

¼ cup no-salt-added tomato sauce 5. Bring to a boil, then reduce the heat to maintain a simmer.

1 cup (8 ounces) reduced-sodium beef broth 6. Cook until the liquid resembles gravy, about 4-6 minutes,
then remove from the heat and set aside to cool.
1 teaspoon Worcestershire sauce
7. Meanwhile, preheat oven to 425°F. Line a pie pan with one
1 (14- to 15-ounce) box premade pie crusts
of the pie crusts and set aside.
(two 9-inch crusts), brought to room
temperature as directed on the package 8. Pour the cooled beef mixture into pie pan, then place the
second pie crust on top. Pinch the edges to the bottom
crust to seal, then cut several slits in the top for venting.
9. Bake until golden-brown, about 30-40 minutes, then let
cool slightly. Cut into eight slices and serve warm.

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Table of Contents
Recipes Inspired by
Eastern Europe

51
Table of Contents
Roasted Beet Borscht
Prep: 20 minutes | Cook: 40 minutes | Total: 1 hour
Yield: 8 servings | Serving Size: ~1 cup
Region: East Europe | Serving Size: Russia

Ingredients Directions
1 pound beets (about 3 medium beets), cut into 1. Preheat the oven to 400°F.
1-inch chunks
2. On a baking sheet, toss the beets with 2 tablespoons of the
½ teaspoon salt, divided oil, ¼ teaspoon of the salt, and ¼ teaspoon of the black
½ teaspoon ground black pepper, divided pepper. Roast until tender, about 30-40 minutes.

3 tablespoons olive oil, divided 3. Meanwhile, heat a large pot over medium heat. Add the
remaining 1 tablespoon of oil and heat until shimmering.
2 large carrots, chopped (about 2 cups)
4. Add the carrots, onion, the remaining ¼ teaspoon salt, and
1 medium onion, chopped (about 1 cup) the remaining ¼ teaspoon black pepper. Cook, stirring
2 cloves garlic, minced (about 1 teaspoon) occasionally, until beginning to soften, about 10 minutes.
½ teaspoon dried thyme 5. Add the garlic and thyme. Cook until fragrant, ~1 minute.
6 cups (48 ounces) low-sodium vegetable broth 6. Add the broth and bring to a boil over high heat, then
reduce the heat to maintain a simmer.
2 tablespoons red wine vinegar
7. Cook until the carrots are tender, about 15-20 minutes.
1 tablespoon sugar or honey
8. Transfer the beets to a blender, along with the carrots,
2 tablespoons chopped fresh dill (about
onion, and enough broth to fill the blender about halfway.
½ ounce)
9. Remove the plastic piece from the center of the blender lid
½ cup plain nonfat Greek yogurt
and place a towel over the hole. Blend until smooth, about
1 medium tart-flavored apple (e.g. Granny 2-3 minutes.
Smith), cored and finely chopped (about 1 cup)
10. Return the pureed mixture to the pot and stir in the vinegar
and sugar or honey. Reheat over the stovetop if needed.
11. In a small mixing bowl, stir together the yogurt and dill.
12. Serve warm or chill before serving, topping each serving
with 1 tablespoon of the yogurt-dill mixture and
2 tablespoons of the chopped apple.

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Table of Contents
Marinated Cucumber Salad
Prep: 5 minutes | Chill: 30 minutes | Total: 35 minutes
Yield: 4 servings | Serving Size: ~½ cup
Region: Eastern Europe | Country: Denmark

Ingredients
1 English cucumber, halved lengthwise and sliced ¼-inch-thick (about
2 cups; can substitute 2 regular cucumbers, peeled and seeded)
1 lemon, juiced and zested, divided
1½ teaspoons salt
1 tablespoon finely chopped fresh dill (or 1 teaspoon dried)
1 tablespoon finely chopped fresh parsley (or 1 teaspoon dried)
Optional garnish: Edible flowers (e.g. chive flowers, turnip flowers,
forget-me-nots, cabbage flowers)

Directions
1. Add the cucumber, half of the lemon juice (about 2 tablespoons),
and salt to a medium mixing bowl. Toss to combine, then set aside
for 30 minutes to release excess liquid.
2. Drain and discard the released liquid, then pat the cucumber slices
dry with paper towels.
3. Add the remaining half of the lemon juice along with the lemon zest,
dill, and parsley. Toss to combine.
4. Serve right away, or chill before serving if desired. Garnish with the
edible flowers (if using) just before serving.

Recipe Notes
• This cucumber salad will keep in the refrigerator for up to 7 days.
• If not using flowers for garnish, adding a vegetable with a different
color can add visual appeal as well as flavor.
• The cucumbers will not retain all of the salt. It primary purpose is to
pull out the excess water from the cucumbers.

Nutrition Facts Per Serving: Calories: 25 | Total Fat: 0 g | Saturated Fat: 0 g

Sodium: 180 mg | Total Carbohydrate: 3 g | Dietary Fiber: 1 g | Protein: 1 g

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Table of Contents
Slow Cooker Poached Eggs and Salmon
Prep: 10 minutes | Cook: 1 hour 5 minutes | Total: 1 hour 15 minutes
Yield: 2 servings | Serving Size: 1 salmon fillet with an egg and half the spinach
Region: Eastern Europe | Country: Sweden

Ingredients Directions
Water 1. Fill a medium saucepan about halfway full with water and
bring to a boil.
Nonstick cooking spray
2. Meanwhile, coat the inside of two oven-safe ramekins or
2 eggs
other small dishes with nonstick cooking spray. Crack an egg
2 tablespoons chopped fresh chives, divided into each dish and top each with 1 tablespoon of the chives.
2 (4-ounce) salmon fillets 3. Set the egg dishes in the bottom of a slow cooker, then add
4 cups fresh spinach (about 4 ounces, or 1 cup the salmon fillets on either side.
frozen spinach) 4. Pour the boiling water into the slow cooker until it comes
1 tablespoon unsalted butter, melted, divided about halfway up the sides of the egg dishes – be careful
not to get any water in the egg cups.
2 teaspoons lemon juice, divided
5. Cover the slow cooker with the lid and cook on high for
2 pinches (about ⅛ teaspoon) salt, divided
1 hour. Check for doneness (see Recipe Notes). If needed,
2 pinches (about ⅛ teaspoon) ground black cook for an additional 10-15 minutes.
pepper, divided
6. Use oven mitts to carefully remove the egg dishes. Then, lift
the salmon out with a slotted spatula or spoon. Set aside.
Recipe Notes 7. Add the spinach to the slow cooker and stir into the water
• The salmon is done when it reaches an until wilted, about 3-4 minutes. Drain or lift out of the slow
internal temperature of 145°F or flakes easily cooker with tongs and divide between two plates.
with a fork. The eggs are done when the 8. Add ½ tablespoon of the melted butter to each portion of
whites and yolk do not jiggle when the spinach. Toss to combine. Top each portion with one of the
dishes are shaken. salmon fillets.
• For best results, serve right away. If needed, 9. Use a butter knife to loosen the eggs from the dishes and
this recipe will keep in the refrigerator for up place each on top of the salmon.
to 2 days. To reheat, cook in the microwave
at 50% power until warm, about 1½-3 10. Sprinkle each plate with 1 teaspoon of the lemon juice,
minutes. 1 pinch of the salt, and 1 pinch of the black pepper. Serve
warm.

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Table of Contents
Sweet Potato Latkes (Potato Fritters)
Prep: 10 minutes | Cook: 20 minutes | Total: 30 minutes
Yield: 4 servings | Serving Size: 2 latkes without toppings
Region: Eastern Europe | Country: Ukraine

Ingredients Directions
1 large sweet potato or 2 medium sweet 1. Grate the sweet potato(es) and onion using a cheese grater
potatoes, peeled (about 12-14 ounces total) or pulsing in a food processor until shredded.
½ medium onion, peeled 2. Place the grated sweet potato and onion in a strainer or
colander. Let sit to drain any excess liquid, about
2 eggs
3-5 minutes, then pat dry with paper towels.
2 tablespoons all-purpose flour or Matzah meal
3. Transfer the sweet potato to a medium mixing bowl, along
¼ teaspoon salt with the eggs, flour, salt, black pepper, nutmeg, cinnamon,
¼ teaspoon ground black pepper curry powder, and chipotle. Stir until well-combined.

1 pinch ground nutmeg 4. Heat a medium to large skillet over medium heat. Add
2 tablespoons of the oil and heat until shimmering.
1 pinch ground cinnamon
5. Working ¼ cup at a time, add the potato mixture to the pan
1 pinch curry powder
and flatten it into a disc. Cook until golden-brown, about
1 pinch chipotle chile pepper 4-5 minutes on each side. Transfer to a plate lined with
2-4 tablespoons canola oil, as needed paper towels or low oven (150-170°F), then repeat with any
remaining potato mixture, adding oil to the pan if needed.
Optional toppings: Applesauce, Greek yogurt
6. Serve warm, topped as desired.
Recipe Notes
• These latkes can be stored in the refrigerator for up to 7 days, or in the freezer for up to 6 months. Reheat in an
oven, toaster oven, griddle, or a pan on the stovetop to keep the crisp texture.
• Substitute ¼ teaspoon of a seasoning blend for the nutmeg, cinnamon, curry powder, and chipotle, if desired.

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Table of Contents
Piernik-Spiced Zucchini Bread
Prep: 10 minutes | Cook: 40 minutes | Total: 50 minutes
Yield: 12 servings | Serving Size: 1 slice or 1 muffin
Region: Eastern Europe | Country: Poland

Ingredients Directions
Nonstick cooking spray 1. Preheat the oven to 350°F. Spray the inside of an
8.5x4.5-inch loaf pan or a 12-cup muffin pan with nonstick
2 cups regular or white whole-wheat flour
cooking spray. Set aside.
2 teaspoons baking powder
2. In a medium mixing bowl, whisk together the flour, baking
1 teaspoon baking soda powder, baking soda, cinnamon, cloves, allspice, and salt.
2 teaspoons ground cinnamon 3. In a separate large mixing bowl, whisk together the honey,
½ teaspoon ground cloves applesauce, egg, and vanilla. Add the zucchini and stir to
combine.
½ teaspoon ground allspice
½ teaspoon salt 4. Add the flour mixture to the zucchini mixture and gently stir
until just combined with no dry flour.
¾ cup honey
5. Pour the mixture into the prepared loaf pan, or divide
½ cup unsweetened applesauce between the muffin tin cups.
1 egg 6. Bake until a toothpick in the middle comes out clean, about
1 teaspoon vanilla extract 45-55 minutes for a loaf pan or 20-24 minutes for muffins.
2 cups grated zucchini (about 1 medium 7. Place on a cooling rack and let cool. Cut into 12 slices if
zucchini) using a loaf pan, or loosen and remove from the muffin tin.
Serve room temperature, or reheat in the microwave.
Recipe Notes
• Consider adding melted chocolate and/or crystallized ginger on top after baking in step 7, or adding up to ½ cup
of chopped nuts and/or dried fruit (chopped if large) before baking in step 4.

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Unstuffed Cabbage Rolls
Prep: 10 minutes | Cook: 45 minutes | Total: 55 minutes
Yield: 4 servings | Serving Size: ~2 cups
Region: Eastern Europe | Country: Hungary

Ingredients Directions
1 tablespoon olive oil 1. Heat a large skillet or sauté pan over medium-high heat.
1 pound lean ground beef (90% lean or higher) 2. Add the oil and heat until shimmering.
1 large onion, diced (about 2 cups) 3. Add the ground beef, onion, and garlic.
6 cloves garlic, minced (about 1 tablespoon) 4. Cook until the onion is softened and the beef is no longer
pink, about 6-8 minutes, stirring often and breaking the
2 (14.5-ounce) cans no-salt-added diced
beef into crumbles as it cooks.
tomatoes
5. Add the diced tomatoes with their juice, tomato sauce,
2 (8-ounce) cans no-salt-added tomato sauce
water, rice, cabbage, and black pepper. Stir to combine.
½ cup water
6. Bring to a simmer over high heat, then reduce the heat to
1 cup uncooked brown rice maintain a simmer.
½ medium (2-pound) head cabbage, shredded 7. Cover the pan with a lid and cook until the rice and cabbage
(about 4 cups) are tender, about 25-30 minutes.
½ teaspoon ground black pepper 8. Serve warm.

Recipe Notes
• If the mixture is too thick for your preference after cooking, add water until you reach the desired consistency.
• Store in the refrigerator for up to 4 days, or in the freezer for up to 3 months.

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Recipes Inspired by
Western Europe

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Sweet-and-Tangy Braised Red Cabbage
Prep: 10 minutes | Cook: 40 minutes | Total: 50 minutes
Yield: 6 servings | Serving Size: ~1 cup
Region: Western Europe | Country: Austria

Ingredients Directions
1 tablespoon olive oil 1. Heat a large saucepan or stockpot over medium-high heat.
½ medium onion, sliced thin (about 1 cup) 2. Add the oil and heat until shimmering.
½ medium (2-pound) head red cabbage, 3. Add the onion and cook, stirring often, until it begins to
shredded (about 4 cups, or two 8-ounce bags soften, about 3-5 minutes.
shredded red cabbage) 4. Add the cabbage, apple cider or apple juice, vinegar, salt,
1 cup (8 ounces) apple cider or apple juice caraway seeds (if using), and cloves (if using).
1 cup apple cider vinegar 5. Bring to a boil over high heat, then reduce the heat to
maintain a simmer.
½ teaspoon salt
6. Cover with a lid and cook until the cabbage is tender, about
1 pinch caraway seeds (optional)
25-30 minutes, adding water as needed if the liquid
1 pinch ground cloves (optional) evaporates during cooking.
Water, as needed 7. Serve warm, or chill before serving if desired.

Recipe Notes
• Store in the refrigerator for up to 7 days, or in the freezer for up to 6 months.
• This recipe makes a quick and colorful alternative to sauerkraut.

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Classic Crepes
Prep: 10 minutes | Cook: 20 minutes | Total: 30 minutes
Yield: 4 servings | Serving Size: 2 crepes without filling
Region: Western Europe | Country: Belgium

Ingredients Directions
½ cup lowfat (1%) milk 1. Measure the milk and water into a liquid measuring cup
(1 cup total). Set aside.
½ cup water
2. In a large mixing bowl, whisk together the flour, eggs, and
1 cup all-purpose or white whole-wheat flour
salt. Gradually add the milk mixture, whisking to combine.
2 eggs
3. Add the butter, whisking to create a very smooth, thin
¼ teaspoon salt batter with small air bubbles, about 2-4 minutes.
2 tablespoons unsalted butter, melted and cooled 4. Spray a crepe pan or 8- to 9-inch nonstick skillet lightly with
Filling and/or Topping Ideas nonstick cooking spray and heat over medium-high heat.

Sweet: Fruit (fresh, preserves, or compote), 5. When the pan is hot, add ¼ cup of the batter. Working
whipped cream, cream cheese-yogurt mixture, quickly, tilt the pan with a swirling circular motion so it
chocolate-hazelnut spread, sliced or chopped nuts coats the entire bottom of the pan in a thin and even layer.

Savory: Cheese, avocado, cooked vegetables, 6. Cook until the bottom is light-brown, about 2 minutes, then
cooked animal protein (e.g. eggs, chicken, steak, gently loosen and flip with a thin spatula. Continue cooking
pork, shrimp, salmon), hummus, canned or until the second side is no longer wet, about 1 minute.
cooked beans or lentils, tofu, tempeh, fresh herbs 7. Fill as desired, then roll or fold. Serve warm, adding
toppings as desired.
Recipe Notes
• Crepes can be stored in an airtight container, separated with sheets of wax paper or parchment paper, in the
refrigerator for up to 4 days, or in the freezer for up to 3 months.
• Steps 1-3 can be completed in a blender or food processor, if desired. Simply add the ingredients and blend.

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Skillet Shepherd’s Pie (Cottage Pie)
Prep: 10 minutes | Cook: 20 minutes | Total: 30 minutes
Yield: 3 servings | Serving Size: 1½ cups
Region: Western Europe | Country: Ireland

Ingredients Directions
½ pound yellow or red potatoes (about 1. Add the potatoes and ¼ teaspoon of the salt to a medium
2 medium potatoes or 4 small potatoes), cut saucepan. Add enough water to cover the potatoes. Bring
into 1- to 2-inch chunks to a boil, then cook until tender, about 15 minutes.
½ teaspoon salt, divided 2. Drain the water and return the potatoes to the pot. Add the
remaining ¼ teaspoon of salt, black pepper, and ¼ cup of
¼-½ teaspoon ground black pepper, to taste
the milk. Mash with a potato masher, adding more milk as
¼-⅓ cup lowfat (1%) milk, based on desired needed to adjust the consistency. Set aside.
consistency
3. Heat a broiler-safe medium skillet or sauté pan over
1 tablespoon olive oil medium heat. Add the oil and heat until shimmering.
½ cup diced onion (about ½ medium onion) 4. Add the onion and cook for 5 minutes, then add the frozen
1 cup frozen mixed vegetables vegetables and cook for another 5 minutes.

½ pound (8 ounces) lean ground turkey 5. Add the ground turkey and cook until no longer pink, about
(90% lean or higher) 5-7 minutes, breaking it into crumbles as it cooks.

1 tablespoon all-purpose flour 6. Add the flour, Worcestershire sauce, garlic, and thyme. Stir
to combine and cook until fragrant, about 1-2 minutes.
1 tablespoon Worcestershire sauce
7. Add the broth and stir to combine. Cook, stirring
1 garlic clove, minced (about ½ teaspoon)
occasionally, until slightly thickened, about 3-4 minutes.
¼ teaspoon dried thyme
8. Add the mashed potatoes on the top and spread to cover.
⅔ cup (6 ounces) reduced-sodium beef broth
9. Broil on high until golden-brown, about 4-5 minutes, then
serve warm.

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Honey-Glazed Baked Pears
Prep: 5 minutes | Cook: 1 hour | Total: 1 hour 5 minutes
Yield: 4 servings | Serving Size: 1 pear half
Region: Western Europe| Country: Switzerland

Ingredients
Nonstick cooking spray
2 firm ripe medium pears, peeled, halved and cored (e.g. Anjou, Bosc)
1 sprig fresh thyme, stem removed (about ½ teaspoon leaves)
1 pinch salt
2 tablespoons unsalted butter, cut into four pieces, divided
2 tablespoons honey, divided
4 tablespoons (¼ cup) chilled heavy cream or whipped cream, divided

Directions
1. Preheat the oven to 400°F.
2. Spray the inside of an 8x8-inch baking dish with nonstick cooking
spray. Place the pears cut-side-up in the baking dish
3. Sprinkle the pears with the salt and thyme leaves.
4. Top each pear half with one of the butter pieces then drizzle each
with ½ tablespoon of the honey.
5. Bake the pears until they are tender and caramelized, about
50-60 minutes, turning them over with tongs every 10-15 minutes.
6. Serve warm, topped with 1 tablespoon of the chilled heavy cream or
whipped cream.

Recipe Notes
• Instead of a traditional peeler, you can use a spoon to scrape off the
pear skin and scoop out the core.

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Lemon Baked Fish and Chips
Prep: 10 minutes | Cook: 15 minutes | Total: 25 minutes
Yield: 2 servings | Serving Size: 1 (~5-ounce) fish fillet with half of the fries
Region: Western Europe | Country: United Kingdom

Ingredients Directions
1 large (10- to 12-ounce) Russet potato, cut 1. Preheat oven to 400°F.
lengthwise into ¼-inch-thick planks, then cut 2. Place the potato fries on a baking sheet. Toss with
lengthwise into ¼-inch-thick fries ½ tablespoon of the oil, then sprinkle with ⅛ teaspoon of
2½ tablespoons olive oil, divided the salt and ⅛ teaspoon of the black pepper. Spread into a
single layer, then bake until crispy, about 10-15 minutes.
¼ teaspoon salt, divided
3. Meanwhile, in a medium mixing bowl, whisk together the
¼ teaspoon ground black pepper, divided
flour, coriander, paprika, cumin, remaining ⅛ teaspoon of
¼ cup all-purpose or white whole-wheat flour salt, and remaining ⅛ teaspoon of black pepper. Set aside.
½ teaspoon ground coriander 4. In a separate medium mixing bowl, whisk together the
½ teaspoon paprika lemon juice, butter, and 1 tablespoon of the oil.

½ teaspoon ground cumin 5. Working one fillet at a time, dip the fish in the lemon
mixture to coat, then in the flour mixture to cover both
2 tablespoons lemon juice (about ½ lemon)
sides. Place on a clean plate near the stovetop.
½ tablespoon unsalted butter, melted
6. Heat a nonstick skillet over medium heat. Add the
2 (4- to 6-ounce) white fish fillets (e.g. cod, remaining 1 tablespoon of oil and heat until shimmering.
haddock), pat dry with paper towels
7. Add the fish and cook until crisp, about 3 minutes per side,
then transfer to the baking sheet with the potatoes.
8. Drizzle any leftover lemon mixture over the fish, then bake
until cooked through (internal temperature of 145°F, flakes
easily with a fork), about 8-10 minutes. Serve right away.

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Ingredients Directions
½ cup reduced-fat (2%) milk 1. In a small mixing bowl, whisk together the milk and eggs.
2 eggs 2. In a large mixing bowl, whisk together the whole-wheat
flour, all-purpose flour, nutmeg, ¼ teaspoon of the salt, and
¾ cups regular or white whole-wheat flour
white or black pepper. Add the milk mixture and stir to
¾ cup all-purpose flour create a batter.
¾ teaspoon ground nutmeg 3. Cover the bowl with plastic wrap and let sit on the counter
¾ teaspoon salt, divided for 20 minutes, or in the refrigerator for up to 4 hours.

⅛ teaspoon ground white or black pepper 4. Fill a large stockpot about halfway with water and add the
remaining ½ teaspoon of salt. Bring to a boil over high heat.
Water
5. Meanwhile, melt the butter in a large skillet or sauté pan
1 tablespoon unsalted butter
over medium-high heat. Add the onion, and cook until
1 medium onion, diced (about 1 cup) softened and browned, about 7-10 minutes.
½ cup shredded Swiss or Swiss blend cheese 6. Add the batter to the trough of a spätzle maker (or use a
(e.g. Swiss-Gruyere) cheese grater; see Recipe Notes). When the onion is done
1 tablespoon minced fresh parsley cooking, push the batter through the holes and into the
boiling water, making pieces ½-2 inches long.
7. When the pieces float to the top of the water, about
1-2 minutes, use a slotted spoon or strainer to transfer
them to the pan with the onion.
8. Add the cheese and stir until melted, then remove from the
heat and add the parsley. Stir to combine.
9. Serve warm.
Recipe Notes
• A spätzle maker is a plank with holes in it with a trough for the batter to sit in. The batter is pushed through the
holes when the trough is moved back and forth, creating small dumplings. A cheese grater can be used in place
of a spätzle maker by pressing the batter through the holes with a spatula.

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Table of Contents
Recipes Inspired by
Mediterranean Europe

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Table of Contents
Chicken Couscous Paella
Prep: 15 minutes | Cook: 20 minutes | Total: 35 minutes
Yield: 4 servings | Serving Size: 1⅔ cups
Region: Mediterranean Europe | Country: Spain

Ingredients Directions
Nonstick cooking spray 1. Heat a large skillet or sauté pan over medium-low heat.
½ medium onion, diced (about ½ cup) 2. Coat the pan with nonstick cooking spray.
½ cup diced celery (about 2 stalks) 3. Add the onion, celery, and bell pepper. Cook until softened,
about 5-7 minutes.
½ cup diced bell pepper (about ½ medium bell
pepper) 4. Add the peas, garlic, thyme, fennel seed or dill, black
pepper, paprika, and turmeric.
½ cup frozen peas
5. Cook, stirring frequently, until fragrant.
3 cloves garlic, minced (about 1½ teaspoons)
6. Stir in the tomatoes and broth.
½ teaspoon dried thyme
7. Bring to a simmer over medium-high heat.
½ teaspoon fennel seed or dried dill
8. Add the couscous and stir to combine.
½ teaspoon ground black pepper
9. Cover the pan with a lid and remove from heat. Let stand
½ teaspoon paprika
until the couscous is tender, about 5 minutes.
¼ teaspoon ground turmeric
10. Stir in the chicken and let sit until heated through, about
2 large tomatoes, diced (about 3 cups) 2-3 minutes.
¾ cup (6 ounces) chicken broth 11. Fluff with a fork, then serve warm.
½ cup uncooked whole-wheat couscous
½ pound cooked chicken breast, cubed (about
1¼ cups)

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Baked Eggplant Parmesan
Prep: 15 minutes | Cook: 30 minutes | Total: 45 minutes
Yield: 2 servings | Serving Size: 2 eggplant planks with half the sauce
Region: Mediterranean | Country: Italy

Ingredients Directions
1 medium eggplant (about 1 pound), trimmed 1. Preheat oven to 450°F.
and cut lengthwise into four planks about
2. Add the flour to a shallow dish. Add the egg to a second
¾-inch in thickness, cut middle planks in half
dish. Add the breadcrumbs, ¼ cup of parmesan, and
crosswise and chop outer planks into cubes, ¼ teaspoon of black pepper to a third dish.
divided
3. Coat the halved eggplant planks lightly with the flour, then
¼ cup regular or white whole-wheat flour the egg, and then the breadcrumb mixture. Transfer the
1 egg, lightly beaten breaded eggplant planks to a wire cooling rack set inside a
rimmed baking sheet and let sit for 5 minutes.
½ cup panko or whole-wheat breadcrumbs
4. Spray the breaded eggplant lightly on both sides with
½ cup grated parmesan cheese, divided
nonstick spray and bake until tender and golden-brown,
½ teaspoon ground black pepper, divided about 20-22 minutes, flipping them over after 10 minutes.
Nonstick cooking spray 5. Meanwhile, heat a large skillet or sauté pan over
1 tablespoon olive oil medium-high heat. Add the oil and heat until shimmering.
1 pinch salt 6. Add the eggplant cubes and salt. Cook, stirring often, until
lightly-browned, about 3-4 minutes.
4 garlic cloves, minced (about 2 teaspoons)
7. Add the garlic, red pepper, and the remaining ¼ teaspoon
1 pinch-¼ teaspoon red pepper flakes, to taste
of black pepper. Cook until fragrant, about 30 seconds, then
1 (14.5-ounce) can no-salt-added diced add the diced tomatoes with their juice.
tomatoes
8. Bring to a simmer and cook until the eggplant is tender and
¼ cup shredded Italian blend cheese the sauce thickens, about 5-7 minutes. Set aside.
4 tablespoons (¼ cup) chopped fresh basil, 9. Combine the remaining ¼ cup parmesan and the Italian
divided cheese in a small mixing bowl, then sprinkle onto the baked
eggplant. Continue baking until melted, about 2-3 minutes.
10. Divide the baked eggplant planks between two plates, then
top each with half the sauce and 2 tablespoons of the basil.
Serve warm.

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Ingredients Directions
1 cup plain nonfat Greek yogurt 1. In a small bowl, stir together the Greek yogurt, cucumber,
¼ cup peeled and finely chopped cucumber mint, and 1 teaspoon of the lemon juice. Set aside.

½ tablespoon chopped fresh mint 2. In a separate small mixing bowl, whisk together the broth,
vinegar, oil, garlic, rosemary, salt, black pepper, and the
1 lemon, juiced, divided (about 4 tablespoons) remaining lemon juice to make a marinade.
½ cup (4 ounces) reduced-sodium beef broth 3. Transfer the marinade mixture to a large plastic ziptop bag.
¼ cup red wine vinegar Set the bag inside the bowl that held the marinade.
1½ tablespoons olive oil 4. Add the cubed lamb to the marinade and toss to coat.
3-6 cloves garlic, minced (about 1 tablespoon) 5. Seal the bag, squeezing out the excess air, and refrigerate in
the bowl for at least 20 minutes, up to overnight.
1 tablespoon minced fresh rosemary (or
1 teaspoon dried) 6. Gather 12 skewers. If using wooden or bamboo skewers,
soak them in warm water for at least 15 minutes to prevent
1 pinch salt
the ends from burning and turning black.
1 pinch ground black pepper
7. While the skewers are soaking, heat up the grill to medium
1 pound lamb, cut into 1- to 2-inch cubes heat or the broiler to high heat. If the broiler is in the oven,
1 medium zucchini, cut into 1-inch-thick slices set an oven rack to the middle position.

1 medium bell pepper, cut into 1- to 2-inch 8. While the broiler or grill is heating, thread the marinated
cubes lamb cubes, zucchini, bell pepper, and onion onto the
skewers.
½ medium onion, cut into 1- to 2-inch cubes
9. Cook on the grill or under the broiler (on the middle rack if
in the oven) for 15-20 minutes, turning every 4-5 minutes,
until cooked through (internal temperature of 145°F).
10. Drizzle with yogurt mixture, then serve warm.

Recipe Notes
• Consider serving with whole-wheat pita or a cooked whole grain such as farro, barley, bulgur, or quinoa.

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Vegetable-Loaded Potato Salad
Prep: 10 minutes | Cook: 20 minutes | Total: 30 minutes
Yield: 4 servings | Serving Size: ~1 cup
Region: Mediterranean Europe | Country: Portugal

Ingredients Directions
Water 1. Fill a large saucepan or stockpot about two-thirds full with
water. Add the potatoes, carrots, onion, and 1 teaspoon of
1 teaspoon plus 1 pinch salt, divided
the salt. (Potatoes absorb ~7-10% of salt from cooking
2 medium (5- to 7-ounce) red or Yukon gold water. The sodium per serving is adjusted to reflect this.)
potatoes, cut into to ½-inch chunks
2. Bring to a boil, then cook until the vegetables are just
2 medium carrots, peeled, sliced ½-inch-thick tender, about 10-15 minutes.
½ medium onion, sliced ½-inch-thick 3. Add the eggs, still in shell, and green beans. Remove the pot
2 eggs, in shell from the heat, cover with a lid, and let sit for 12 minutes.

1 cup chopped green beans, frozen or fresh 4. Meanwhile, in a small bowl, whisk together the vinegar, oil,
mustard, paprika, remaining 1 pinch of salt, and the white
3 tablespoons red wine vinegar
or black pepper. Add the parsley, garlic, and capers. Set
2 tablespoons olive oil aside.

1 teaspoon Dijon mustard 5. Remove the eggs from the pot, run under cold water or
place in a bowl of ice water. Peel and cut lengthwise into
¼ teaspoon paprika
quarters.
1 pinch ground white or black pepper 6. Drain the vegetables into a strainer or colander, then
2 tablespoons chopped fresh parsley transfer to a large mixing bowl. Add the vinegar-oil mixture
and eggs, then gently toss to combine.
1 clove garlic, minced (about ½ teaspoon)
7. Serve warm, or chill in the refrigerator before serving. Store
1 tablespoon capers, drained in the refrigerator for up to 5 days.

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Summer Vegetable Ratatouille
Prep: 20 minutes | Cook: 40 minutes | Total: 1 hour
Yield: 4 servings | Serving Size: 1½ cups
Region: Mediterranean | Country: France

Ingredients Directions
3 large tomatoes (or 6 medium Roma tomatoes) 1. Preheat oven to 425°F.
1 medium bell pepper, cut into bite-sized pieces 2. Using a box grater, grate the tomatoes over a medium
(about 1½ cups) mixing bowl. Pour off excess juice, as desired. Set aside.
1 medium eggplant, peeled and cut into 3. Place the bell pepper, eggplant, zucchini, squash, and onion
bite-sized pieces (about 3 cups) on a baking sheet. Add 1½ tablespoons of the oil and the
salt. Toss to combine, then spread into a single layer.
1 medium zucchini, cut into bite-sized pieces
(about 2 cups) 4. Roast in the oven until well-browned and fork tender, about
20-25 minutes, tossing halfway through the cooking time.
1 medium yellow squash, cut into bite-sized
pieces (about 2 cups) 5. While the vegetables are roasting, heat a large saucepan or
stockpot over medium heat.
1 medium onion, cut into bite-sized pieces
(about 1½ cups) 6. Add the remaining ½ tablespoon of oil and heat until
shimmering.
2 tablespoons olive oil, divided
¼ teaspoon salt 7. Add the garlic and cook until fragrant, about 30-60 seconds.

2 cloves garlic, minced 8. Add the grated tomatoes, oregano, black pepper, and
crushed red pepper.
¼ teaspoon dried oregano
9. Bring to a simmer over medium-high heat, then reduce the
¼ teaspoon ground black pepper heat to maintain a low simmer. Cook, stirring occasionally,
⅛-¼ teaspoon crushed red pepper flakes, to for 5 minutes.
taste 10. Add the roasted vegetables. Continue cooking for
2 tablespoons chopped fresh basil 7-10 minutes.
11. Remove from the heat and stir in the basil.
12. Serve warm.
Recipe Notes
• Serve over rice, pasta, or crusty bread.
• Top with a sprinkle of parmesan or feta cheese, if desired.

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Plant-Based Tiramisu
Prep: 15 minutes | Cook: 30 minutes | Total: 45 minutes
Yield: 6 servings | Serving Size: 1 slice
Region: Mediterranean | Country: Italy

Ingredients Directions
4 tablespoons (¼ cup) brewed and cooled 1. Add 2 tablespoons of the espresso and the chocolate chips
espresso, divided to a small microwave-safe bowl. Microwave on high power
(default setting) for 30 seconds. Stir to combine. Continue
1 tablespoon semisweet chocolate chips
microwaving if needed to melt the chocolate, 15 seconds at
½ (12- to 12.3-ounce) package silken tofu a time, stirring at the end of each cook time.
(about ⅔ cup)
2. Add the tofu, powdered sugar, lemon juice, salt, and the
2 tablespoons powdered sugar espresso-chocolate mixture to a blender or food processor.
½ teaspoon lemon juice Blend until completely smooth, about 2-3 minutes, stopping
to scrape down the sides as needed.
1 pinch salt
3. Layer 6 of the ladyfinger cookies along the bottom of an
12 ladyfinger cookies (about half of a 7-ounce
8.5x4.5-inch loaf pan. Pour the remaining 2 tablespoons of
package)
espresso evenly over the cookies.
2 tablespoons unsweetened cocoa powder
4. Transfer about half of the tofu mixture into the pan,
2 tablespoons shaved chocolate (optional) spreading it into an even layer. Layer with the remaining
6 cookies, then the remaining half of the tofu mixture.
5. Cover with plastic wrap and refrigerate for at least
30 minutes, up to 24 hours.
6. Dust with the cocoa powder and sprinkle with the shaved
chocolate (if using).
7. Cut into 6 slices, then serve cold.

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Table of Contents
Appendix

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Table of Contents
Healthy Teaching Kitchen Tools and Resources

The VA Healthy Teaching Kitchen (HTK) program offers a variety of online tools and resources to support you with
healthy cooking.

Cookbooks
Visit: www.nutrition.va.gov/Recipes.asp
• One-Pot Meals
• Yummy Benefits Cookbooks (Volumes I and II)
• Low-Sodium Cookbook
• Cooking with Ease

Recipe and Cooking Demonstration Videos

• YouTube – Visit: www.youtube.com, then search “VHA Healthy Teaching Kitchen”
• Chicago VA Facebook Live Healthy Teaching Kitchen – Visit: www.facebook.com/VAChicago
 2nd Thursday of the month at 11:00am-12:00pm EST
 Videos are saved on the Facebook page after the Live event for future viewing

Recipes and Other Healthy Cooking Tips

• MyPlate Kitchen – For recipes, videos, and healthy eating tips. Visit: www.choosemyplate.gov/myplatekitchen
• Fruits and Veggies More Matters – Meal planning resources and recipes, with an emphasis on fruits and
vegetables. Visit: www.fruitsandveggies.org
• If you need meal ideas, try using an Internet search tool. For example, if you have chicken and broccoli, search
“Easy Healthy Chicken Broccoli recipe”.

Many VA facilities offer in-person Healthy Teaching Kitchen classes. To learn about local options, contact the
nutrition department at your facility.

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Table of Contents
Cooking Equipment

Having the right tools on hand can help make cooking as easy and efficient as possible. Use the list below to make
sure you will have what you need to make a variety of recipes.

 Large frying pan, 10+ inches across  Chef knife

 Small frying pan, 6 inches across  Bread (serrated) knife
 Large sauté pan, 10+ inches across  Paring knife
 Large saucepan with lid, 6+ quarts  Honing steel
 Small saucepan with a lid, about 2.5 quarts  Spring-loaded tongs
 Stockpot with a lid  Wire whisk
 Roasting pan  Can opener
 At least 2 mixing bowls, one large and one small  Colander
 Microwave- and oven-safe casserole dish with a lid,  Strainer
2-3 quarts
 Ladle
 Large cutting board  Vegetable peeler
 2-3 smaller cutting boards  Pot holders and/or oven mitts
 Turning spatula  Instant-read digital thermometer
 Scraper/rubber spatula  Potato masher
 Wooden spoons  Collapsible vegetable steamer
 2 metal baking sheets  Slow cooker
 2 wire cooling racks  Dutch oven
 Dry ingredient measuring cups  Parchment paper
 Liquid/wet ingredient measuring cups  Aluminum foil
 Measuring spoons  Plastic wrap
 Box grater  Food storage containers

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Table of Contents
Herb and Spice Substitutions

When you are in a pinch and you don’t have the right herb or spice for a recipe, use this guide to help you:

Allspice: 1 Part Cinnamon plus 1 Part Nutmeg plus 1 Part Cloves

Anise: Cardamom

Basil: Oregano or Thyme

Cardamom: Ginger

Cilantro: Parsley

Cinnamon: Nutmeg or Allspice (one-quarter of the amount)

Cloves: Allspice, Cinnamon, or Nutmeg

Coriander: Cumin

Cumin: Chili Powder or Coriander

Ginger: Allspice, Cinnamon, Mace, or Nutmeg

Mace: Allspice, Cinnamon, Ginger, or Nutmeg

Marjoram: Basil or Thyme

Nutmeg: Cinnamon, Ginger, or Mace

Oregano: Thyme or Basil

Rosemary: Thyme

Sage: Marjoram or Rosemary

Saffron: 1 Part Turmeric plus 2 Parts Paprika

Savory: Thyme, Marjoram, or Sage

Thyme: Basil, Marjoram, or Oregano

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Table of Contents
Adding Flavor with Spices

Spices typically come from the berries, seeds, roots, or bark of plants. When dried for packaging and cooking, their
flavors intensify. Spices can be purchased whole or ground.

Using Whole Spices

Buying spices whole and then grinding them as needed keeps them fresher for longer, up to 2 years. Examples of
whole spices are cardamom pods, whole cloves, cumin seeds, and peppercorns.
If using whole spices in a dish, make sure to remove and discard them before serving. Placing the whole spices in a
sachet or a little pouch made from cheesecloth can make this process easier.
To grind spices from their whole form:
1. Place the whole spices in a coffee grinder (reserve this grinder for spices only).
2. Pulse the spices in the grinder until they are finely ground.
3. Sift the ground spices to remove any large or hard bits.
4. Use right away or store in an airtight container in a cool, dark place for up to 1 year.
5. (Optional) To fully clean the grinder between spices, place torn up pieces of bread in the grinder. Pulse to move
the bread around in the grinder, which will allow it to pick up any leftover spice residue. Remove and discard the
bread, or toast it to make breadcrumbs. (Note: If you cannot have bread for any reason, rice can be used to clean
the grinder instead.)
6. Wipe out the grinder with a damp cloth and wipe it dry. Put it away or use it for another spice.

Toasting Spices
If using whole spices, they can be toasted in a dry skillet to bring out their flavors before grinding them.

Blooming Spices
Many of the flavors in spices can only come out when they are combined with a fat. Blooming spices is a technique
that involves cooking whole or ground spices in a little oil over medium-low heat to bring out their best flavor.
If cooking aromatic vegetables, such as onions and garlic, the spices can be added at the same time.

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Common Spices and How to Use Them

Spice Description Suggested Uses

Sausages, braised meats, poached fish, cooked
Small brown berry, flavor resembles a
Allspice fruits, winter squash, beans, puddings, pies,
combination cinnamon, clove, and nutmeg.
and relishes.
Anise Licorice flavor. Cookies, pastries, and bread.
Rye bread, cabbage, sauerkraut, and Eastern
Caraway Dark brown curved seed.
European Cuisine.
Tiny brown seeds, white or green pods.
Cardamom Pickling, Danish pastries, and curries.
Sweet and aromatic.
Soups, sauces, fish and other seafood, and
Cayenne Very powerful, ground hot red pepper.
eggs.
Tiny brown seed with strong celery flavor. Salads, dressings, pickling, tomato dishes, and
Celery Seed
Too much can create a "hot" spice effect. marinades.
Blend of ground cumin, chili pepper,
Chili Powder Chili, stews, sauces, and ground meats.
oregano, allspice. Can be mild or hot.
Preserves, stewed fruits, applesauce,
Reddish brown aromatic bark from the
Cinnamon oatmeal, breads, pastries, desserts, ham, and
cinnamon or cassia tree.
hot beverages.
Dried flower bud of the tropical clove tree. Marinades, stocks, sauces, braised meats,
Clove
Pungent, sweet in flavor. hams, pickling, fruits and cakes.
Round light-brown seed of cilantro leaf with Pickling, sausages, chili, beans, stocks, pork,
Coriander
a slightly aromatic flavor. curry, gingerbread, salsa, and dressings.

Sausages, salsa, egg dishes, hummus, curry

Small seed resembling caraway, but lighter
Cumin dishes, vegetables, soups, sauces, fish, meat,
in color.
and rice.
Mixture of up to 20 spices including
turmeric, cumin, coriander, ginger, clove, Curry dishes, vegetables, potatoes or sweet
Curry
and cinnamon. Peppery, yellow in color. Can potatoes, soups, sauces, fish, meat, and rice.
be mild to very hot.
Seed with "dill pickle" flavor. The seed is
Dill (seed) Pickling, soups, sauerkraut, marinade.
more pungent than the herb.
Greenish brown seed, similar in flavor to Béarnaise sauce, vinegar, chicken, fish, salads,
Fennel
anise. dressings, and eggs.
Garlic Strong aromatic member of onion family. Widely used.

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Table of Contents
Common Spices and How to Use Them (continued)

Spice Description Suggested Uses

Baked goods, desserts, fruits, curry dishes,
Light brown knobby root from a tropical sweet potatoes, cooked carrots, winter squash,
Ginger
plant. pickling, and chutney. Chinese, Caribbean, and
Japanese cuisine.
Juniper Berry Slightly soft, purple berry. "Piney" flavor. Marinades, game dishes, and sauerkraut.

Made from the orange-red outer covering

Baked goods, desserts, fruit, sausages, fish,
Mace of nutmeg. Aromatic, similar to nutmeg in
vegetables, and preserves.
flavor but milder.
Mustard Seed Very pungent white, yellow or brown seed. Prepared mustard, pickling, sauces, and salsa.
Baked goods, pies, quiche, sautéed spinach,
Nutmeg Sweet, aromatic kernels of nutmeg fruit. cream sauces, soups, chicken, veal, vegetables,
desserts, and breads.

Ground from dried sweet, red pepper. Look

Fish, seafood, meats, salads, sauces, dressings,
Paprika for “smoked paprika,” which has a pungent
and garnish.
smoky, sometimes hot, flavor.

Small hard berry.

• Black: Pungent, aromatic.
• White: What is left when black outer
Pepper casing is removed. Milder, with a sharp Widely used in most cuisines
tang.
• Green: Mild, packed in mild brine.
• Pink: Sharp, fruity, somewhat sweet.
Tiny blue black seeds with crunchy nut like
Breads, rolls, pastry, fillings, cookies, cakes,
Poppy Seeds flavor. It is a product of the opium poppy,
salsa, and dressings.
but does not contain opium.
Only the stigmas from the saffron crocus
Baked goods, rice, potatoes, soups, sauces,
Saffron are used. Very expensive. Gives bright yellow
curry, and meats.
color to foods with a mild distinctive flavor.
Small yellowish seed with high oil content Garnish for baked goods (e.g. breads, rolls),
Sesame
and nutty taste. salads, and oriental candy.
Intense yellow root of ginger family. Mild but Curry powder, pickles, relish, salads, eggs, rice,
Turmeric
peppery flavor. and chow-chow.

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Table of Contents
Adding Flavor with Herbs

Adding herbs to the dishes you make is an excellent way to bring in a new world of flavor without adding extra salt.
Herbs come in a variety of forms and varieties, and can be used to bring out the best in many types of recipes.
The most common forms of herbs available are fresh and dried. Fresh herbs can be used to bring in a bright or
hearty flavor, depending on the variety used. Dried herbs lend deep, complex flavors to dishes and are certainly
more convenient to use than fresh herbs.

Substituting Dried Herbs for Fresh Herbs

It is important to keep in mind that dried herbs do best in recipes with long cooking times (20 minutes or more).
Dried herbs will not work in dishes that must use herbs raw (e.g. pesto) or when needed to finish a dish.
• 1 part whole dried herbs = 3 parts fresh herbs (example: use 1 teaspoon dried whole herb in place of
1 tablespoon fresh herb)
• 1 part ground/rubbed dried herbs = 4 parts fresh herbs (example: use ¼ teaspoon dried ground or rubbed herb in
place of 1 teaspoon fresh herb)

Hardy Herbs (e.g. Rosemary, Oregano, Thyme, Sage, Marjoram)

Some herbs have a hardy, almost woody texture. The leaves are sturdy and the stems can be tough. They are potent
and only a small amount of these herbs is needed to flavor a dish (usually fractions of teaspoons to a tablespoon).
Dried versions of these herbs work well in cooking.
These herbs benefit from long cooking to release maximum flavor and ensure that their texture is not unpleasant.
Add these herbs at the beginning of cooking.

Delicate Herbs (e.g. Basil, Cilantro, Dill, Chives, Mint, Parsley, Tarragon)
Other herbs have a delicate, leafy texture. The stems are tender, and can even be edible. Delicate herbs are prone to
wilting and discoloration, and their flavor tends to quickly disappear when cooked. They tend to have a mild flavor
so a larger amount is often needed to flavor a dish (usually tablespoons to fractions of a cup).
These herbs are best used to finish dishes or used raw in sauces. Add these herbs at the end of cooking, or use as a
garnish.

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Table of Contents
How to Preserve Fresh Herbs
Sometimes we might harvest or purchase more fresh herbs than we can use right away. Rather than let them go to
waste, here are three ways to save your fresh herbs for later:
Air Drying: Works best for hardy herbs.
1. Shake the fresh herbs to remove any dirt. You can gently wash the herbs, but be sure to dry them well afterward
to prevent mold growth.
2. Secure the herb stems together using twine or a rubber band.
3. Hang the herbs upside down in a warm, dry, well-ventilated place away from sunlight. If you don't have a dark
spot, or if dust is a concern, cover the bundle loosely with a paper bag.
4. Leave the herbs to dry until the leaves crumble, anywhere from 1-4 weeks. Store in an airtight container for up
to 1 year.

Freezing: The best option for both delicate herbs and hardy fresh herbs.
• Method A
1. Wash and dry the fresh herbs.
2. Chop the fresh herbs.
3. Pack the chopped herbs into an ice cube tray.
4. Top the herbs off with oil, broth, or water. Oil is best for preventing freezer burn.
5. Freeze the herbs, then pop out the cubes.
6. Store the frozen herb cubes in an airtight container in the freezer for up to 3 months.
• Method B
1. Wash and dry the fresh herbs.
2. Blend the fresh herbs into a paste with a little oil, broth, or water. Oil is best for preventing freezer burn.
3. Pack the herb paste into an ice cube tray.
4. Freeze the herb paste, then pop out the cubes.
5. Store the frozen herb paste cubes in an airtight container in the freezer for up to 3 months.

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Table of Contents
Common Herbs and How to Use Them

Herb Description Suggested Uses

Aromatic green leaf. Member of the mint Tomato dishes, pesto, egg dishes, salads,
Basil
family. marinades, fish, and compound butters.
Stiff dark green, oblong leaf with a pungent
Bay Leaf Stocks, sauces, soup, stews, and braised meats.
aroma similar to sassafras.
Small, delicate, green leaf. Mild flavor of Soups, salads, sauces, egg, dishes, chicken, fish,
Chervil
parsley and tarragon. and dressing.
Salads, egg and cheese dishes, fish soups, and
Chives Fine, hollow, green top of a very small onion.
sauces.
Light green aromatic leaf. Shaped like flat
Cilantro Salads, salsa, sauces, soup, eggs, and dressings.
parsley, but much more pungent flavor.
Salads, soups, fish & shellfish, vegetables,
Dill (herb) Herb with "dill pickle" flavor.
sauces, and potatoes.
Gray green herb from mint family. Similar to Beef, veal, lamb, sausage, pates, poultry, stews,
Marjoram
oregano, but milder. soups, vegetables, salads, and sauces.
Aromatic herb with cool flavor. Spearmint Lamb, fruits, tea, fruit beverages, peas, carrots,
Mint
and peppermint are most common. potatoes, jellies, soups, and sauces.
Italian and Mexican dishes, tomato sauces,
Pungent herb. Similar to marjoram, but
Oregano soups, sauces, stews, meats, salads, and
stronger.
marinades.
Green leaf, curly or flat, with a delicate sweet Garnish, fries, stews, sauces, salads, vegetables,
Parsley
flavor. An excellent source of vitamin C. and potatoes.
Very aromatic light green leaf resembling
Lamb, fish, beef, sauces, soups, stews, salads,
Rosemary pine needles. Plant stays healthy and strong,
and marinades.
even in cold or very hot weather.
Pungent gray green herb with fuzzy oblong Stuffing, meat, poultry, soups, stews, salads,
Sage
leaves. and fish.
Salads, eggs, vegetables, stuffing, soups, meats,
Savory Fragrant herb of the mint family.
fish, and sauces.
Delicate green herb with small oblong leaves. Béarnaise sauce, vinegar, chicken, fish, salads,
Tarragon
Flavor is similar to mint and licorice. dressings, and eggs.
Soups, chowders, stocks, sauces, meats,
Thyme Tiny brownish green leaf, very aromatic.
poultry, and salad dressing.

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Table of Contents
Reading a Recipe

One of the biggest reasons why dishes prepared from written recipes go wrong is because the cook did not actually
read the recipe.
We often scan recipes and make grocery lists from them, but we do not always gather all of the information we
need. This is especially important when making something for the first time.
Following these simple steps, each time you read a recipe, can help you be more successful:

1. Sit Down 4. Gather Ingredients

Sit down and simply read the recipe all the way through. Place all of the ingredients that you need in one area,
Do not take notes or make lists. Just read. whether it is in the pantry, freezer, or refrigerator.
Anything that is missing will go on your grocery list.
2. Read It Again During this step, pay attention to ingredients that may
Highlight any special steps that you might need to do in need to be thawed or brought to room temperature.
advance (e.g. bring cold ingredients to room
temperature, soaking). 5. Note the Order of Steps
Heat the oven and/or pans before you focus on anything
Pay attention to punctuation. For instance, “1 cup sifted
else. This will save you time and ensure a better end
flour” is not the same as “1 cup flour, sifted”.
result. Keep in mind that most recipe writers list the
Also take note of how the recipe writer wants you to ingredients in the order that they will be used, typically
measure; by weight or by volume. For example, 6 ounces from largest amount to smallest.
of brown sugar is not the same as ¾ cup brown sugar.
6. Triple Check Cooking Times and
3. Gather Equipment “Doneness Indicators”
Do this before you actually decide to cook the recipe, Make sure to set a timer as a guideline. That being said,
just in case you need to go out and purchase something your senses can tell you more than a timer ever will. If
that you do not have. the food should look or smell a certain way, use that to
decide when it is done.

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Table of Contents
Typical Recipe Outline
The structure of a recipe is more like an instruction manual than a book. It is a set of steps that should be followed in
a certain way to prepare a food or drink. Once you know how to read a recipe, you are well on your way to start
cooking!
Most home cooking recipes look something like this:

Recipe Title
Yield or Number of servings (Will you need more than this
or less than this?)
Prep time, Cook time, Total time (When do you need to
start to have it done when you are ready to eat?) Recipe Photo

(Sometimes) Difficulty level

Ingredients
Look here for the food ingredients you will need.
Pay attention to special instructions here that may not be mentioned in the
directions (e.g. beans, drained and rinsed or carrots, chopped).
Some ingredients may be listed as optional or “to taste”.

(Sometimes) Equipment needed

Look here for any special kitchen utensils and cookware you might need to make the
recipe.

Directions
Look here for the steps that should be completed, in a certain order, to make the
recipe.

(Sometimes) Recipe Notes

Look here for tips, shortcuts, storage guidelines, and advice for making substitutions or
modifications.

(Sometimes) Nutrition Information

Look here to find out the nutrition information of the recipe (usually per one serving).

83
Table of Contents
Basic Knife Cuts

Try to cut food into pieces of the same (or very similar) shape and size. This helps the food cook evenly and makes
the dish more enjoyable – both in appearance and in taste.

Standard Dice
What: To cut food into cubes, which can vary in size from small to large.
How:
1. Trim and peel the vegetables if needed.
2. Cut the slices to the thickness that you wish the finished dice to be.
3. Stack the slices on top of one another and make even parallel cuts, going
lengthwise (long direction) to make sticks as thick as you want the dice to be.
4. Gather the sticks together and make cuts across the sticks (crosswise, or
short direction). Try to make each slice about the same thickness.

Onion Dice
What: The result is the same as with dicing any other food – small or large cubes.
The technique, however, is a little bit different.
How:
1. Cut off the “stem” end of the onion, keeping the “root” end intact.
2. Place the flat end that you just cut on the cutting board and cut the onion in
half – going directly through the middle of the root – lengthwise.
3. Peel off the paper-like skin.
4. Take one half and make slices, going towards the “root” end. Do not cut all the way through the root end; about
80-90% of the way back.
5. Turn the onion 90° and make slices across the first slices.
6. Repeat Steps 4-5 with the other half if needed.

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Table of Contents
Slice
What: To cut flat, thin pieces.
How:
1. Trim and peel the vegetable if necessary. A slice can be removed from the
bottom or side to make it sit flat on the cutting board.
2. Slowly cut down crosswise (short direction) or lengthwise (long direction) –
from the top to bottom – to create pieces that are as thick or thin as you want
them.

Rounds
What: This shape is made when you slice a vegetable that is naturally round, such
as a carrot or potato.
How:
1. Trim and peel the vegetable if necessary. A slice can be removed from the
bottom or side to make it sit flat on the cutting board.
2. Make parallel slicing cuts through the vegetable. Try to keep the thickness
about the same with each cut.

Bias (Diagonal) Cut

What: To slice a food at an angle (usually about 45°). This cut is often used to
prepare vegetables for stir-fries and other Asian-style dishes because the extra
surface area allows the vegetable to cook more quickly. It can also be helpful to
make raw foods, such as cucumbers, easier to dip.
How:
1. Trim and peel the vegetable if necessary
2. Hold the blade so that it is cutting through the food at an angle. The wider the
angle the wider the cut surface will be.

Snip
What: To cut food (e.g. fresh herbs, green onions, dried fruit) into slices or small
pieces with kitchen shears or food-only scissors.
How: Using short, quick strokes with your kitchen shears or food-only scissors, cut
the item until it is as thin or as small as you want it to be.

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Table of Contents
Chop
What: To cut foods with into smaller pieces without a specific shape.
How:
1. Trim the root and stem ends and peel the vegetables if necessary.
2. Slice or cut through the vegetables at nearly regular intervals until the cuts are
relatively uniform. This does not have to be a perfect cut, but all the pieces
should be roughly the same size.

Mince (Fine Chop)

What: A very fine chop that works for many vegetables, especially garlic and herbs.
When mincing herbs, rinse and dry well, and strip the leaves from the stems.
How:
1. Gather the food item(s) into a pile.
2. Coarsely chop the food into smaller pieces.
3. Place your guiding hand on the back of the knife to hold the tip of the knife in
contact with the cutting board, over the pile of items.
4. Lower the knife firmly and rapidly, repeatedly cutting through the item.
Continue cutting until the pieces are as small as you want.

Chiffonade (Ribbons)
What: To cut herbs, leafy greens, and other ingredients into very thin shreds.
How:
1. For large, loose leaves, roll individual leaves into tight cylinders before cutting.
For smaller leaves, simply stack before cutting.
2. Make very thin slices to create fine shreds.

Julienne (Matchsticks) or Bâttonet (Dipping Sticks)

What: To cut into long, rectangular strips. Julienne cuts are thin and short (left),
while bâtonnet cuts are thick and long (right).
How:
1. Cut the item into a short or long rectangle – short for julienne, long for
bâtonnet.
2. Slice lengthwise (long direction) as thin for or as thick as you want – thinner for
julienne, thicker for bâtonnet.

86
Table of Contents
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