Food
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Grow your own food or purchase local food to reduce energy consumption and transportation pollution. 20% of the greenhouse gases produced in the U.S. are from large scale food production. Learn more from Dr. Dorothy Blair, PSU Assistant Professor Dept of Nutritional Sciences, Urban gardens can improve economic, environmental, and personal health.
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Industrialized agriculture increases greenhouse gases with chemical fertilizers from natural gas, pesticides from petroleum, mass food processing and packaging, and farm machine operations. More from Michael Pollen's Farmer in Chief 6 Oct 2008, NY Times.
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Eric Schlosser's Fast Food Nation details the multifaceted problems of fast food chains such as fatty food, low wages with little chance for advancement, dangerous working conditions in slaughter houses, constant employee turnover keeps out unions, loss of independent farmers.
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Some colleges no longer offer food trays to decrease food waste, save energy, and save money.
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- Read the CSA's, Farmers' Markets, U Picks page to find local food sources.
- Read the Composting page to learn how to turn your food scraps into soil nutrients rather than garbage
- Open your eyes to the dangers of industrial farming by viewing the movie Food, Inc.
Easy to grow perennial produce - asparagus, chives, lovage, raspberries, rhubarb.
PSU detailed info for preserving fruits and vegetables; includes recipes. Each PDF booklet is for a specific food.
Recipes
All recipes are made by hand. To core and peel lots of apples quickly you may desire the Apple-Peeling Gizmo from such stores as LLBean. This hand machine may be set to just core and slice. A nut grinder with a glass bottom and steel tines in the plastic top works. You can always chop nuts on a board with a sharp knife, just takes longer.
Pizza
Heat 1 1/4 c. water to 120 - 130 degrees for yeast activation.
In a large bowl mix together with a large spoon:
1 c. whole wheat flour 1 tsp. oregano and/or basil, optional
1 c. white flour
1 c. cornmeal
2 tsp. instant yeast
Stir in heated water. Mixture should be sticky but manageable. If too sticky add more flour. Mix to thoroughly combine all ingredients into a ball. You may kneed dough in bowl if desired. Cover bowl with a plate and towels to keep in heat; put in a warm place for 45 min. or until double in size. While the dough is rising slice 3 cups of tomatoes, 1 c. of onions, 1/4 c. of hot peppers, and 1 c. mushrooms or whatever veggies you desire.
Grate 1 lb. of cheese; Mozzarella and Parmesan or whatever cheeses you desire. You may also make this recipe with just veggies.
Grease a large pizza pan or cookie sheet with veg. shortening. For a crispy crust place 6 - 4 inch, unglazed tiles on oven rack to cover pan bottom. Preheat oven to 425 degrees. Punch down dough. Dust counter with flour then roll out dough to size of pan. If you use a 16 inch pizza pan and like a thin crust you may have extra dough. Lightly dust dough surface with flour to prevent it from sticking, then fold into quarters. Lift dough onto pan then unfold. Cover dough with sliced tomatoes, then grated cheese and chopped vegetables. Place pan on tiles. Bake for 10 min. Turn off oven and bake 8 more min. or until cheese bubbly and golden. Let pizza cool a bit prior to serving.
If you live in the Lewisburg area you may purchase all the flours, cornmeal, and instant yeast in bulk at Grove H&C Feed 2509 Hoffa Mill Rd. Hopefully you grow tomatoes, onions, and peppers. If not, find a Community Supported Agriculture farm to join in your area or other local sources. Dreamcatcher Farm just happens to be at the corner of SR 192 and Hoffa Mill Rd. In the winter try frozen veggies such as chopped broccoli florets. You may also use tomato sauce in place of chopped tomatoes. If you accidentally put the grated cheese on first and then the tomatoes that will work too. While the dough is rising you'll also have time to make apple cobbler.
Apple Cobbler
Rub a casserole dish with the end of a stick of butter. Slice as many apples as will fit in your dish, probably 8-10 apples.
Pour 1/4 c. water over the apples.
In a mixing bowl stir together 2 c. oats, 1/2 c. whole wheat flour, 1/4 c. cornmeal, 1/2 c. brown sugar or honey, and 2 tsp. cinnamon. Cut in 1/2 c. of butter, the stick you used to grease the dish. Spread the mixture into and on top of the apples. Bake @ 350 degrees for about 20 min. You may put the cobbler in while the oven is preheating. You may also mix in 1/2 c. of raisins and/or 1/2 c. chopped walnuts or substitute rhubarb or peaches for the apples. Eat as is or top with yogurt.
To conserve energy, I put the cobbler in the oven while it's preheating for the pizza. I take it out when I put in the pizza. When I take the pizza out and the oven is off, I put the cobbler in for another 10 min.
Chunky Applesauce
1/2 inch of water in bottom of pan
14 or so sweet apples like mitsu
1 tsp cinnamon or nutmeg, optional
Pour water into pan, just enough to cover bottom of pan. Cut and core apples into one inch chunks, adding to pan as prepared. Cook on low heat about 20 min. or until apples are tender, stirring occasionally. Cook until thickened. Add spices if desired. Serve warm or cold, plain or with yogurt or granola. If you prefer skinless applesauce then peal and core apples prior to cutting into chunks. Remember to add the skins and cores to the center of your compost pile.
Single Serve Applesauce
1 apple
If adding applesauce to a recipe peel and cut the apple into small pieces. If you are going to eat it plain then consider leaving the skin on. Cook the apple chunks with a Tablespoon of water until tender on the stovetop or in a microwave . Mash the apple with a fork to use. One apple yields about 1/3 c. applesauce.
Granola
Heat in large ovenproof pan such as a cast-iron pot which works well to crisp dry ingredients:
1/2 c. butter
3/4 c. honey or molasses or a mixture of both
1/2 c. water
When mixture is warm and thinned add desired dry ingredients. Stir well after each addition:
7 c. oats 2 tsp. cinnamon, optional
2 c. whole wheat flour ----------
1 c. sunflower seed kernels 1 c. raisins or chopped dates, optional
2 c. chopped walnuts
For a crispy granola bake in oven for about 20 minutes @ 325 degrees, turn mixture well every 10 minutes. To conserve energy you may put granola in the oven while the oven is preheating for the pizza or crisp it while the apple crisp is baking @ 350 degrees. Once the granola cools mix in dried fruit as desired. Use as trail mix or to make Granola Bars.
Stovetop Granola
Combine in a large pot, preferably cast-iron which works well to crisp dry ingredients:
6 c. oats
1. whole wheat flour
1-1/2 c. chopped walnuts
1 c. raw sunflower seed kernels
Toast over medium heat about 5 minutes stirring mixture to avoid burning ingredients. Warm and thin 3 T. butter or oil and 1/2 c. honey in micro. Add to dry ingredients in pot. Mix well then remove from heat to cool and add these optional ingredients:
1 c. raisins, 1 c. chopped dates, 1 c. wheat germ, and/or 2 tsp. cinnamon. Serve with fresh fruit, yogurt, milk, or OJ.
Cranberry Bread
Beat in large bowl:
2 eggs
1/4 c. vegetable oil
12 oz can frozen OJ or 1 1/2 c. orange juice or pulp of 2 fresh oranges + enough water to equal 1 1/2 c. liquid.
Add dry ingredients:
2 c. whole wheat flour 1 tsp baking soda 2/3 c. brown sugar (use less if using frozen OJ)
2 c. white flour 1 T. baking powder
Blend in 12 oz bag of coarsly chopped frozen cranberries (about 2 c.) and 1 c. chopped walnuts.
Bake in 2 greased 9 x 5 inch loaf pans @ 325 degrees for about 45 minutes.
Honey Wheat Bread
3 c. wheat flour 4 tsp. instant yeast *Note single serve applesauce recipe above.
1/3 c. honey 2 1/2 c. water
1/4 c. applesauce* 3 - 4 c. white flour
In large bowl mix wheat flour, honey, applesauce, and yeast. Beat with spoon 1 - 2 min. until blended. Stir in white flour one cup at a time until dough is smooth and easy to handle. Beat with large spoon or knead with hand in bowl about 6 min, until dough is springy. Cover bowl with plate and dishcloths. Place in warm place for dough to rise, about an hr. Dough is ready if indentation remains when touched. Flatten dough. Grease cookie sheet. Divide dough into equal parts to form two large or three small loaves. Place loaves on cookie sheet. Let rise in warm place about 45 min., until doubled in size. Bake @ 350 degrees for about 20 min., until loaves are golden brown and sound hollow when tapped.
Oatmeal Cookies
1 c. butter 2c. whole wheat flour 1 c. chopped walnuts and/or sunflower seed kernels
2 eggs 1 tsp. baking soda 6 - 12 oz. dark chocolate chips, optional
1/2 - 1 c. brown sugar 1 - 2 tsp. cinnamon, optional 1 c. raisins, optional
1/2 c. water, juice or milk 4c. oatmeal
2 tsp. vanilla
Soften butter in microwave, about 30 sec. Beat eggs in large bowl. Add brown sugar, water (you may use frozen OJ), and vanilla. Mix well. Add dry ingredients as desired. Drop onto greased cookie sheets. Bake @ 350 degrees for 10 min. or until lightly browned. Yields about 60 cookies.
Spicy Cheese Crackers
1/2 c. melted butter 1/2 tsp onion powder
2 c. (about 1/2 lb) grated garlic cheese or 1/2 tsp chili powder
50% reduced fat jalapeno cheddar cheese 1/2 tsp curry powder
2 tsp Tabasco sauce 2 + tsp water
1 c. pastry flour
1/2 c. whole wheat flour
Mix together butter, cheese, and Tabasco sauce with pastry blade or two knives. Work in flours, spices, and water. Add enough water to hold dough together. Grease cookie sheet. Roll dough on flat cookie sheet to 1/4 inch thickness. Prick all over with fork. Bake @ 400 degrees for about 7 min. Cut into squares. Cool
Date Bars
2 eggs 1/2 c. dry milk powder
1 c. chopped dates 1 c. oats
1/2 c. butter, softened 1/2 c. raisins
2 T. honey 1/2 c. dark chocolate chips
1/4 c. whole wheat flour 1 c. chopped walnuts
Beat eggs. Butter may be softened in microwave. Stir in dates butter, and honey. Stir in remaining ingredients. Grease 13x9 inch pan. Spread mixture evenly in pan. Bake @ 325 for about 20 minutes. Cut into bars. Cool. I prefer purchasing dates coated with flour rather than sugar.
Oatmeal Bars
2 eggs 1 c. wheat flour 1 c. chopped walnuts, optional
2 T. vegetable oil 1/2 c. white flour 6 oz. dark chocolate chips, optional
2 T. milk or OJ conc. 3 c. oats
3/4 brown sugar 1 tsp. cinnamon
3/4 c. applesauce 1 c. raisins
In large bowl beat eggs, oil, and milk together. Mix in brown sugar and applesauce. Mix in dry ingredients. Add raisins, nuts, and chips as desired. Spread mixture into greased 9 x 13" or 13 x 18" pan. Bake @ 350 degrees for 20 minutes. Cool, cut into small bars. Without the chocolate chips this makes a good breakfast bar. See Single Serve Applesauce recipe above for easy applesauce.
Crunchy Pie Crust
1 c. oats 2 T. brown sugar
1/2 c. whole wheat flour 3 T. butter or vegetable oil
1/2 c. ground walnuts 2 T. water
Mix together all ingredients. Form into ball, add more water if needed to hold together. Press into 9" pie pan. Use to make such pies as apple or pumpkin. If you would like an upper crust triple the recipe to seal in a high mound of apples.
Pumpkin Pies
2 crunchy pie crusts 2 tsp. cinnamon
4 c. cooked, mashed pumpkin/winter squash or 1 tsp. ginger
29 oz. canned pumpkin 1/2 tsp. cloves
4 eggs 1 tsp. vanilla, omit if vanilla yogurt used
1/2 c. sugar
2 c. milk + 4 T. butter or
2 c. vanilla yogurt
Set pie crusts in greased 9 inch pie pans. Heat milk and butter to melt butter. Beat filling ingredients together. Pour into pie crusts. Bake @ 375 degrees for 30 min. Turn off oven and continue baking another 10 min. Knife inserted half way between center and crust should come out clean.
Baked Asparagus
Rinse one bunch of asparagus spears, pat dry. Spread on edged cookie sheet or jelly roll pan. Drizzle with olive oil. Bake @ 325 degrees for 12 min. or until tender with fork test. Serve hot.
Butternut Squash
Scrub the squash. Leaving the skin on, cut the squash into sections 1 - 2 inches wide. A serrated bread knife may make it easier to pierce the tough skin. Saw from all sides to cut cross sections. Scoop out strings and seeds and place in your compost pile. Place sections in covered casserole dishes. Add 1/4 inch of water. Bake in 375 degree oven for about 30 minutes, until squash is tender. Scoop out cooked squash, a bit of brown sugar or butter may be added to enhance flavor. Serve warm.
Lasagna
28 oz. tomato sauce 2 eggs (+ 1/4c. water if uncooked noodles)
8 oz. lasagna noodles (6) 2 c. ricotta cheese or
1 lb shredded Mozzarella cheese mashed cottage cheese
1 lb sliced zuchini, chopped 1/2 c. Parmesan cheese, grated
brocolli florets, or chopped spinach 2 T. dried parsley flakes
1 c. chopped onion 1 clove garlic, minced
1 c. sliced mushrooms
Cook noodles or use uncooked and let prepared dish sit in refrigerator 6 hrs. prior to baking; if using uncooked noodles add 1/4 c. water to egg mixture. Beat eggs, ricotta cheese, Parmesan, parsley, and garlic; set aside. Grease 9x13 inch lasagna pan. Spread 1/2 of tomato sauce on bottom of pan. Layer 3 noodles, 1/2 Mozzarella cheese, 1/2 egg mixture, 1/2 sliced /chopped vegetables. Repeat. Sprinkle top with 2 T. Parmesan. Bake @ 350 degrees for 20 min. Turn off oven and continue to bake 10 more minutes. If using uncooked noodles place cold prepared dish in oven when turned on. Let stand 10 min. prior to serving.
Pasta with Vegetables
Boil water for about 1 lb. pasta, spaghetti, penne or rotini noodles. Cook as directed on package.
While pasta is cooking, chop 1 large onion. Place in covered 1 qt. dish in microwave. Add 1 lb. frozen chopped spinach or broccoli florets. You may also add about 1/2 c. pureed tomatoes and/or 1/4 c. chopped hot peppers or ground hot pepper to taste. Cook in micro about 5 min, until frozen vegetable is able to be separated with a fork. Or you may steam onion, spinach/broccoli, and hot peppers over pasta. Drain cooked pasta. Place pot on turned off burner and add a few drops of olive oil and drained pasta. Add vegetable mixture including tomatoes and 1/2 c. grated Parmesan cheese. Toss to combine. Serve.
Vegetable Soup
Cut into bite size pieces whatever vegetables you have on hand...carrots, chard, collard greens, garlic glove, green beans, onions, peppers, squash, zucchini. Set aside. You may desire to saute garlic, onions, and peppers in olive oil. Soup base may be cut up potatoes, rice or spelt berries. In a large pot partially cook one of these base ingredients covered with water. Add vegetables and more water if needed. Water level will depend on how thick you like your soup. If you like really spicy soup add a teaspoon of cayenne pepper or use chopped fresh hot peppers. Cook on low heat about 20 minutes, until desired doneness. Serve with fresh baked bread.
Multigrain Cereal
4 c. rolled oats
2 c. spelt and/or wheat flakes
1 c. chopped walnuts, optional
1 c. wheat germ, optional
1/2 c. whole ground flaxseed meal, optional
Combine all ingredients in a cast iron casserole dish or deep skillet. Cook over medium heat about 6 minutes, stirring constantly. Mixture should be toasted not burnt. Roasting brings out flavor. Remove from heat and cool. Serve with toppings such as raisins, yogurt, milk, OJ, or fresh fruit.
Nutrition
Nutritive Values of Food, USDA Home & Garden Bulletin 72 HG-72, PDF.
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