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Breakfast

Simple Crêpes

Ingredients: 100g of flour, 100ml of milk and 1 egg per person

Instructions:

• Mix everything in a large bowl until everything is blended
• Coat a frying pan with butter or oil (medium heat)
• Pour one scoop of Crêpe mix into frying pan and spread in pan in order to make it thin
• When the mix turns solid (around 30 seconds) flip it over
• Cook on other side for another 20-30 seconds
• Repeat for as many crêpes as you want

Egg-cellent Eggs

Hard Boiled

Cover eggs with cold water, bring to boil, cover, shut off heat and let sit 8-12 minutes. Run under cold

Soft Boiled

Same as hard boiled, letting sit for just 2/8 minutes instead. Crack off end and scoop out with spoon.

Scrambled

Crack egg, whisk with salt, then cook in melted butter in nonstick pan, stirring slowly to make large fluffy

Over Easy

Crack eggs into butter over medium heat. Flip over once the whites turn opaque and cook for 1 minute.

Sunny-Side Up

Crack into butter over medium heat, then cover the pan once the whites turn opaque and cook for 4 minutes.

Poached

Add a splash of vinegar to a pan of simmering water. Crack egg and gently slide it in. Cook until whites are set.

Omelet

Cook beaten eggs in butter in nonstick pan. Stir until just set. Add fillings and use spatula to separate egg from pan. Fold egg like a letter

Overnight Oats

Two-Ingredient Base:

• 2 cup rolled oats
• 2 cup milk

Optional Add Ins:

• 1 cup Greek yogurt
• 4 tbsp chia seeds
• 1 tea vanilla extract
• Maple Brown Sugar
• 4 tbsp brown sugar
• 8 tea maple syrup

Instructions:

• Place all ingredients into a large glass container and mix until combined.
• Cover with a lid or plastic wrap. Place in refrigerator for at least 2 hours or overnight. Toppings can be added the night before or immediately before serving.
• Uncover and enjoy from the glass container the next day. Thin with a little more milk or water if desired.

Lunch

Winter Taco Bowl

Ingredients:

• 2 cups of cooked rice or quinoa (pg. 20-21)
• 1 cup beans (Pinto or Black)
• 4 cups shredded chicken (or canned)
• 4 cups green veggies (chopped or frozen)
• 1 onion chopped
• 2 cups carrots chopped
• 2 tbsp cooking oil
• 1/2 tbsp smoked paprika
• 1 tsp salt
• 1/2 tsp black pepper

Optional: Lime juice, hot sauce, cilantro, avocado, and cheese

Cooking Directions:

• Prepare rice, beans and chicken as desired
• Warm oil in pan over medium heat
• Once warm, add chopped veggies and spices
• Stir and then cook for 5 minutes with lid on
• Remove lid after 5 minutes and stir until veggies are soft
• Add rice, beans chicken (protein of choice) and veggies to serving bowls and top with your favorite toppins

Substitutions/extras:

• Chicken can be substituted for veggie protein such as tofu

Utensils needed:

• Cutting board
• Knife
• Pan with lid
• Measuring cups
• Spatula
• Serving bowls

Simple Navy Bean Chili

Ingredients:

• 2 cups dry navy beans
• 1 tbsp chili powder
• 2 tbsp tomato paste
• 1 onion
• 1 garlic clove
• 1/2 tsp salt
• 1/4 tsp pepper

Optional: Canned chicken

The day before you cook: Rinse beans in a strainer and put in a bowl or pot large enough to cover 3 inches (7.5 cm) above the beans. Soak overnight.

The day you cook:

• Drain the beans and rinse them.
• Dice onion and mince garlic
• Add beans to medium sized pot. Add 6 cups of water and bring to boil on high heat
• Once boiling, add salt and reduce heat to low and cook for 1.5 hrs. Taste and add salt as needed
• Once beans are cooked, add the rest of the ingredients, stir well and cook for additional 30-45 minutes depending on how thick you want your chili.

Optional toppings:

• Sour cream, shredded cheese, green onion
• Optional protein:
• Canned chicken. Drain water from chicken and add after you stir in tomato paste. Fold the chicken into chili softly

Utensils:

• Medium pot
• Strainer
• Cooking spoon
• Knife
• Measuring cups and spoons

Meatless Chili

Ingredients:

• 2 tsp cooking oil
• 1 onion chopped
• 3 carrots chopped
• 2 tbsp chili powder
• 3 cups water
• 1/2 tsp salt
• 1 can (28 oz.) diced tomatoes
• 1 can (15 oz.) can of corn. Drained and rinsed
• 2 cans (15 oz.) cans of black beans, drained and rinsed

Directions:

• Heat oil in a large pot over medium heat
• Add onion. Cook for 4 minutes
• Add carrots. Cook for 5 minutes, stirring a few times so they don’t burn
• Add chili powder. Stir to coat onions and carrots. Cook for 1 minute
• Add beans, corn, tomatoes, water and salt. Stir to mix
• Bring chili to a boil. Reduce to low. Cook 15-20 min.

Lentil Sloppy Joes

Ingredients:

• 2 cups of water or broth
• 1 cup of red lentils
• 1 tbsp cooking oil
• 1 bag of frozen celery (or your veggie of choice)
• 2-3 cloves of minced garlic
• 1 tbsp mustard
• 1/2 tsp oregano
• 2 tsp soy sauce or Worcestershire sauce
• 15 oz. can of diced tomatoes
• 4 wheat buns

Directions:

• Bring water/broth ot a boil. Add red lentils and reduce heat to simmer
• Cook 7-10 minutes ( Don’t let it get mushy!)
• Warm oil in skillet, add frozen veggies. Sautee for 3-5 minutes
• Add cooked lentils, stir with desired spices for 2 min.
• Add diced tomatoes. Simmer for 15 min.
• Serve on a bun and top with mustard.

Dinner

SPAM Fried Rice

Ingredients:

• 3 tsp cooking oil
• 2 eggs (lightly beaten)
• 1/8 tsp pepper
• 3 cup cooked, cooled rice (make sure to break up clumps)
• 1 cup SPAM (cubed)
• 3/4 cup chopped veggies (peas, carrots, mushroom, onion)
• 1 tbsp oyster sauce
• Furikake seasoning
• 1-1/2 tbsp soy sauce
• 1-1/2 Worc. Sauce
• 4 green onions (thinly sliced)
• 2 Garlic pieces

Directions:

• Put Skillet on high heat. Add 1 tbsp of oil. Lightly scrambled eggs. Put eggs to the side. (Will add them later to fully cook.)
• Add 2 tbsp of oil to the pan and heat to medium heat. Add garlic and SPAM. Brown lightly.
• Add rice. Make sure to break up clumps of rice.
• Add all liquid ingredients and stir everything evenly.
• Add eggs in the evenly stir.
• Finally, add in your green onions and sprinkle everything with Furikake seasoning.

Optional: Fried rice is a very flexible dish and many ingredients may be replaced with ingredients you already have on

Lentils with Garlic & Tomatoes

Ingredients:

• 1 lb lentils
• 3/4 cup diced tomato
• 1-1/4 tsp garlic
• 1/2 cup diced onion
• 1/2 cup chicken broth
• Salt and Pepper
• 1 tsp cooking oil
• 1/4 celery stalk

Directions:

• Bring 1-2/3 cup water to boil, add 1 cup lentils, reduce heat to simmer (med/low). Allow to cook for 20-30 min or until water is absorbed.
• Heat oil in large skillet. Add garlic, onion and celery. Cook until tender.
• Add tomatoes, cooked lentils and chicken broth.
• Bring to boil, lower heat to simmer (med/low) for 5 min.
• Season with salt and pepper.

Optional: You may use any broth or stock. Can substitute carrots or celery. Canned or fresh tomatoes works great.

Salmon Patties

Ingredients:

• 1 can salmon, drained
• 1 egg
• 5 saltine crackers, crushed
• 3 green onions, chopped
• 1 med. Clove garlic, minced.
• Dash ground pepper
• 1/2 tsp paprika, chili powder or dill weed.
• 2 tsp oil

Directions:

• Remove any large bones and skin from salmon. Break salmon into chunks with a fork.
• Wisk egg with fork, add salmon, crackers, onion, garlic, pepper and additional seasonings. Mix gently.
• Form into 6 patties, about 1/2 inch thick.
• Heat oil in large skillet over med/high heat. Place patties in skillet, uncovered. Cook 3 minutes and turn over with spatula. Cook other side 3-4 minutes. Serve immediately.

Simple Pinto Beans & Rice

Ingredients:

• 1 lb pinto beans
• 1 onion
• 2 celery stalks
• 2 carrots
• 2 garlic cloves
• 1 tbsp salt
• 2 cups white rice
• Salt & pepper to taste
• Ham (optional)

Directions:

• The day before you cook, rinse beans in a strainer; put in a bowl or pot. 
• Cover with 3 inches above the beans with water; soak overnight.
• The day you cook, drain and rinse beans. Dice onion, celery and carrots; mince garlic. Add beans to a large pot, add 10 cups water, onion, garlic and celery.
• Bring to boil on high heat, add seasoning salt. Reduce heat to low and cover pot. Let simmer for 1-1/2 hours then add carrots.
• Add salt and pepper to taste. Cook additional 1/2 hour or until carrots are tender.
• Rice

Optional: Add 1 cup ham or bacon to beans while they’re cooking.

Corn & Black Bean Quinoa

Ingredients:

• 1-1/4 pt water
• 1/3 cup dried black beans
• 2 tsp garlic
• 1-1/2 cup water
• 1/4 cup quinoa
• 1/8 tsp salt
• 1-1/4 cup corn
• 1-3/4 tsp oil
• 3/4 cup onion
• 1/8 tsp salt
• 1 cup chopped tomato
• 1-1/2 tbsp lime juice

Directions:

• Combine rinsed beans, water, garlic and 1/8 tsp salt in large pot. Bring to boil over high heat. Reduce to simmer (med/low). Cook beans until tender, 60-75 min.
• Drain and discard garlic, let cool.
• Cook quinoa—see recipe on page 21.
• Heat oil over med-high heat. Add diced onion and salt.
• Cook 4-8 min
• Combine beans, corn and onions in large bowl. Gently stir in quinoa and tomatoes. Toss with lime juice.

Base Recipes

Steamed Rice

Ingredients:

• 1 cup long grain rice
• 1-1/3 cup water
• 1/3 tsp salt

Directions:

• Rinse rice in a strainer under cold water.
• Bring water to boil in a pot
• Add rice to pot and return to boil
• Reduce to a simmer (me/low heat) and stir
• Continue simmering for 30 min until water has been absorbed and rice is tender.
• Salt to taste

*This is a great base for many meals. Double or triple recipe to cook enough for the week and add ingredients as you desire for different meals.

Cooked Quinoa

Ingredients:

• 1-1/3 cup quinoa
• 1-1/2 cup water

Directions:

• Rinse quinoa thoroughly in a small strainer or by running cold water over the quinoa in a pot.
• Add quinoa and water in saucepan or pot. Bring to a boil.
• Reduce heat to a simmer.
• Cover and cook until all water is absorbed (10-15 min).
• Fluff with a fork.

*This is a great base that can be include to any meal for added protein.

Desserts

Applesauce Cookies

Ingredients:

• 1 cup sugar
• 1/2 cup margarine or butter
• 1 egg
• 1 tsp baking soda
• 1-1/2 cup All purpose flour
• 1/2 tsp salt
• 1 tsp cinnamon
• 1-1/2 c applesauce
• 1 cup raisins
• 2 cups of dried oats
• 1 cup nuts (optional)

Directions:

• Preheat oven to 350 degrees
• In medium bowl, mix sugar, margarine and egg
• In separate bowl, mix baking soda, salt, flour and cinnamon
• Combine mixtures and stir until moist (no more flour visible)
• Add applesauce, raisins and nuts
• Place one tbsp of dough per cookies on greased baking sheet.
• Bake 10-12 min.

*Recipe can also be used for cake! Use a greased 8x8 pan, bake

Sweet Fruit Bread Pudding

Ingredients:

• 4 cups stale bread, torn into small pieces
• 2 cups canned mixed fruit, drained and diced
• 2 tbsp honey
• 4 eggs
• 1-1/2 cups milk
• 1 tsp vanilla extract
• 1 tsp ground cinnamon
• 2 tbsp melted butter

Directions:

• Preheat oven to 375 degrees. Lightly grease a baking dish
• In a bowl, combine the diced fruits and honey. Toss gently to coat and set aside.
• In a large mixing bowl, beat the eggs, milk, vanilla and cinnamon until well combined.
• Add torn bread pieces to egg mixture. Let sit a few minutes, allowing bread to soak up the liquid.
• Gently fold the fruit into the bread mixture. Transfer to greased baking dish, spread evenly.
• Drizzle top with melted butter.
• Bake in oven for 30-35 minutes until golden brown. Let cool and serve.

Remarks

A special thank you to the organizations who have supported this project:

• Leadership Shonomish County
• Seattle Reconomy
• Edmonds Food Bank

We would also like to thank the people who volunteered their time (and recipes) to this project:

• Ryan Nguyen
• Ashley Pickard
• Stewart Sinning
• Steven Ono
• Jake Slade
• Vincent Vanhée
• Food Pantry