PLATTSBURGH — Learning how to cook or cook differently were the reasons why North Country residents signed up for the second installment of Cook With A Doc.

The goal of the free series is to help families learn how to prepare meals that are both nutritious and tasty.

It is a new collaboration between the Cornell Cooperative Extension of Clinton County, Champlain Valley Physicians Hospital Family Medicine Residency and Plattsburgh Primary Care.

Dr. Therese Ray of the Family Medicine Residency and Jordy Kivett, nutrition program educator of the Cornell Cooperative Extension and their team showed attendees how to prepare Vegetarian Two Bean Chili, Vegan Cornbread and Vegan No Bake Cookies at Thursday's evening class at MHAB's Teaching Kitchen.

TOFU TEXTURE

To boost the protein beyond beans Kivett sauteed the chili spices with tofu.

“It took the tofu out of the package,” she said.

“It was a firm tofu but in order to get more liquid out, just so it's even firmer, I put a stack of heavy plates on top of it in the strainer. Because, when a lot of people don't love tofu it is the texture because it's kind of jiggly.”

Kivett pressed out almost a cup of liquid.

“You can do the chili with no additional protein source because the beans are such a good source of protein, but people get used to, I think, seeing more stuff inside of a chili than just beans,” she said.

“We're going to do a tofu crumble. I'm just going to roughly chop it. Then, we're going to sauté it in the pan with the seasonings and the oil. We're going to use the seasonings that we're going to use for the chili. Tofu is really neutral. It doesn't have a lot of flavor. It's actually a good source of calcium and protein.”

HEALTHY TREAT

Kivett separated the servings into two pots to cook faster and also to season one more spicy and one less spicy.

“As we talked about, we have lots of beans and tofu and tomatoes, which are really rich in lycopene,” Ray said.

“So, it's an overall really, healthful meal. The dessert we have is a little bit of a treat. It has a little maple syrup in there, some coconut oil that I wouldn't recommend having in large amounts, but otherwise there's just some peanut butter and oats in there. Oats are really good for your cholesterol. It's a fairly unprocessed treat. It's a little bit of a sweet treat but a little healthier type of treat.”

NEXT CLASS

Cook With A Doc is held at MHAB Life Skills Campus, 14 Dormitory Dr. in Plattsburgh.

The series is free and starts at 5:30 p.m. on Friday, March 20 and Thursday, April 16.

If you want to make good food and eat it too, make your reservations as space is limited.

Children are not only welcomed but encouraged to attend and participate.

Studies show that knowing how to cook can help everyone eat healthier and teaching kids to cook has long lasting effects.

For more information, call Jordy at Cornell Cooperative Extension at (518) 561-7450 to register or follow this link: tinyurl.com/sj6nr9u

Email Robin Caudell:

rcaudell@pressrepublican.com

Twitter:@RobinCaudell

 

COOK WITH A DOC

Vegetarian Two Bean Chili

(adapted from epicurious.com)

Prep Time: 5 minutes.

Cook Time: 20 minutes.

Servings: 8

Ingredients

1/2 cup olive oil

4 cups chopped onions

3 cups coarsely chopped red bell peppers (about 4 medium)

12 garlic cloves, chopped

4 tablespoons chili powder

4 tablespoons dried oregano

3 teaspoons ground cumin

1 teaspoon cayenne pepper

4 16-ounce cans black beans, drained. Reserve 1/2 cup liquid.

2 16-ounce cans red beans, drained.

12-ounce pack of textured vegetable protein (ground beef substitute)

1 28-ounce can crushed tomatoes

Garnishes

Chopped fresh cilantro

Chopped green onions

Sliced avocado

Preparation

1. Heat oil in heavy large pot over medium-high heat. Add onions, bell peppers, and garlic.; sauté until onions soften, about 10 minutes. Mix in chili powder, oregano, cumin, and cayenne; stir 2 minutes. Mix in beans, 1/2 cup reserved bean liquid, and crushed tomato. Bring chili to boil, stirring occasionally. Reduce heat to medium-low and simmer until flavor blends and chili thickens, stirring occasionally, about 15 minutes. Season to taste with salt or salt substitute and pepper.

2. Ladle into chili bowls. Pass chopped cilantro, green onions and avocado separately.

Vegan Cornbread

Ingredients

Trader Joe's Cornbread Mix (includes flour, cornmeal, baking powder, baking soda, corn starch, corn, vanilla powder, salt)

1 1/2 teaspoons egg replacer and 2 tablespoons of warm water (to replace 1 egg)

1/2 cup oil

3/4 cup almond milk

Directions

1. Preheat oven to 350 degrees

2. Beat egg replacer, oil, milk in a large mixing bowl

3. Mix in cornbread mix, stirring until moistened (do not overmix)

4. Pour batter in greased 8 x 8 inch pan

5. Bake until golden brown (about 35-40 minutes) or until a knife inserted in the center comes out clean

Vegan No Bake Cookies

Prep Time: 10 minutes

Cook Time: 3 minutes

Ingredients

1 1/2 cup quick cooking oats (certified gluten-free, if needed)

1/4 cup all-natural peanut butter

1/2 teaspoon vanilla extract

pinch of slat

1/4 cup coconut oil

1/2 cup maple syrup

1/4 cup water

Directions

1. In a large bowl, combine the oats, peanut butter, vanilla, and salt. Set aside while you boil the maple syrup.

2. In a small saucepan, combine the coconut oil, maple syrup and water. Start to bring the mixtures to a boil. As soon as the edges of the mixture are bubbling all the way around the pan, set a timer for 3 minutes. Let the mixture boil without stirring until the timer goes off.

3. When the time goes off, immediately removed the boiled syrup from the heat and pout into the bowl of oats. Stir well to make sure everything is evenly coated.

4. Use a heaping tablespoon to scoop the dough onto a baking sheet lined with parchment paper. Use the back of the spoon to flatten the cookies. You can let the cookies cool at room temperature, or speed the process by placing them in the fridge or freezer.

5. These cookies should be firm at room temperature, but if for some reason they are softer to the touch, you can store then in the fridge and they will remain firm that way.

 

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