The Human Services Resource Center is now offering Healthy Beaver Bags to Oregon State University community members with an OSU ID. These bags are available on Fridays from 12pm to 2:30pm and have different themes each Friday.
The sweet potato greens from today’s beaver bag were grown on campus and shared with the HSRC by Charlotte Epps. A profile of Charlotte and her work on the Intercultural Learning Community Garden at Oak Creek follows this recipe. Charlotte and her garden collaborators partnered with the HSRC this year by sharing knowledge about
Gail Langellotto, Professor of Horticulture, shares her easy recipe for Filipino sweet potato greens. She told us that her recipe [below] for kamote (sweet potato) is similar to this one https://www.vegetarianyums.com/sweet-potato-greens.html
Recipe: Sweet Potato Greens
- Garden sweet potato leaves: make sure that these are edible sweet potatoes, and not ornamental sweet potato vine.
- 1 can of coconut milk
- 2-3 cloves garlic, crushed
- 1/2 yellow onion, diced
- 1-2 tbsp Oil (for cooking)
- Salt and Pepper to taste
- Optional: a 1/2 tsp of lemon
- Optinal: dried fish or dried shrimp (adds a salty flavor)
Break or snip the tender tops of the potato leaves. Because this type of potato is a vine, the most tender part is the top. Gather the leaves and tender parts of the vine and discard the tougher parts. Set aside.
Add oil to a wok or large saute pan on medium heat. Add crushed garlic and diced onion. Let saute for 1-2 minutes, and then pour in the coconut milk before the garlic starts to brown and turn bitter. Add salt and pepper, and a dash of lemon juice (if preferred). Taste, and modify seasoning to your preference
Bring the coconut milk to a rolling boil then add the tender tops and leaves of the sweet potato until cooked or just wilted. These veggie don’t take long to cook.
Remove from heat and serve with steamed rice.
How to Cook Jasmine Rice
Jasmine rice requires 1.25 cups water for 1 cup of rice.
In a pan on the stove add 1 cup rice and 1.25 cups water. Bring to a boil, cover, reduce heat to low and cook for 12-14 minutes. Remove from heat and let rest 10 minutes. Fluff and serve.
Profile: Charlotte Epps, the Intercultural Learning Community Garden (ILC), and Sweet Potatoes in context
Charlotte currently most identifies as a mixed, multi-ethnic, plant-tending, land nurturer. She is currently pursuing a double degree in Sustainability and BioResource Research, with options in Plant Growth & Development and Sustainable Ecosystems. As one of the lead alchemists at the Intercultural Learning Community (ILC) Garden, Charlotte piloted a collective of student and faculty volunteers who spent the last year transforming an unused corner of Oak Creek Center for Urban Horticulture into a living container for growing cultural connections. The diversity of plant life at the ILC Garden reflects the culturally expansive community of people that have come together to build this project from the ground up. As an undergraduate researcher, Charlotte conducted a sweet potato variety trial this summer at the ILC Garden. The goal of the research was to learn if certain varieties of sweet potatoes are better adapted to grow in the soils and climate of the Willamette Valley than others. Sweet potatoes are a culturally significant plant to many groups of people all over the world. Charlotte remembers candied yams (which are actually sweet potatoes) as a staple dish at holiday gatherings with her Black family, a common custom throughout much of the African Diaspora. Throughout the discovery and design stage of the research process, Charlotte learned that the leaves of the sweet potato plant were edible, and also highly nutritious. This inspired her to focus part of her research on the growth habits on the vines and leaves, in addition to the more commonly studied root growth habits. Charlotte hopes that through language and intentional communication with the land and all the living relatives with whom we coexist, that we can shift some of the narratives of agricultural research from “yield and profit” to “gratitude and reciprocity”. One of Charlotte’s research mentors, Dr. Gail Langellotto, has so kindly shared a recipe for a Filipino dish that uses sweet potato leaves cooked in coconut milk, & served over rice.
- 1 bunch kale
- 2 cloves garlic
- 8 oz. angel hair pasta
- 2 Tbs. olive oil
- 2 Tbs. butter
- 1 C. parmesan cheese
- Salt and pepper
- Pinch of red pepper flakes (optional)
- Knife and cutting board
- Large pan
How to Make Garlic Parmesan and Kale Pasta
- Destem the kale leaves into a colander and tear into small, bite sized pieces (about 1-2 inches). Rinse the kale pieces under cold water and allow the water to drain. Leave the kale in the colander to dry until needed.
- Peel and finely mince the garlic.
- Bring a large pot of water to boil. Remove half of the package of pasta from the package, break it in half, and add it to the pot of boiling water. Boil for 5 minutes and drain the pasta in a colander.
- While the pasta is cooking, add oil and butter to a large pan and cook over medium heat until most of the butter has melted.
- Add the minced garlic and sauté until is has turn soft and fragrant, stirring frequently, about 1-2 minutes (keep a watchful eye while sautéing the garlic to avoid burning).
- Add the kale and continue to sauté until the kale becomes soft and bright green, about 5-7 minutes.
- Add the drained pasta to the pan with the sautéed kale and turn off the heat. Toss the pasta and kale together and allow the mixture to cool until it is no longer steaming but still warm.
- Add the parmesan cheese to the noodle and kale mixture (about half of the bag). Add salt, pepper, and chili flakes to taste. Toss everything together and enjoy!
Ingredients for coconut rice
- 1 Cup Basmati Rice
- 3/4 cup Coconut Milk
- 3/4 cup water
- 1/2 tsp salt (cut to 1/4 tsp if using a sauce with added salty flavor)
Instructions for Coconut Rice This recipe adapted/tested from a NYT recipe – added sugar is removed https://cooking.nytimes.com/recipes/1019200-coconut-rice
- Rinse 1 cup basmati rice and drain.
- Combine rice, coconut milk, water, and salt in a pan on the stove that has a lid.
- Uncovered, heat the mixture till it simmers (bubbles appear, low boil)
- Cover the pot with the lid and reduce heat to lowest setting. Cook for 15 minutes.
- Remove the lid, fluff the rice slightly, cover and let sit for 15 minutes.
Instructions for Stir-fried veggies you can cook up almost any veggies pretty quickly to accompany your coconut rice. These basic instructions can be used for peppers, zucchini, onions, chickpeas, squash, broccoli, kale, and many more veggies.
- yellow onion sliced thinly
- 2 mushrooms washed and sliced into bite sized pieces
- peppers, washed and cut into bite sized pieces (save a few small rings for garnish)
- cooking oil any type
- lemon wedges for squeezing for juice
- heat a pan on the stove, add a spoon of oil.
- Cook onions first 2-5 minutes.
- Add mushrooms and other veggies next. Cook another minute or two. Veggies should have a little crunch still.
- Serve with your coconut rice. Put pepper rings on top for garnish.
What is it like? Sprouting white cauliflower has a mild savory pungent flavor a little like broccoli and a firm texture between broccoli and potato. It is delicious eaten raw, roasted, or chopped up and added to stir-fried vegetables. Sprouted or flowering cauliflower can be found at farmers markets but doesn’t usually show up at major grocery store chains. The buds can bruise easily and the shelf life is shorter than a larger head – plan to use sprouted cauliflower within 2 days for best color and firm texture.
How do I tell if it is still good? A common question about cauliflower is ‘what are the little brown spots? is it bad?’ Small brown spots aren’t a problem and may be bruises. They do mean that you should use it soon though. The bruised areas will break down more quickly. Cauliflower can have a strong pungent aroma like other cruciferous veggies like broccoli and be in fine condition to eat. If your cauliflower is going bad it will start to be mushy, slimey, fairly discolored, or have visible mold- it is time to toss if you see these things.
Recipe: Oven Roasted Sprouted Cauliflower
- Oven, preheated to 400F
- Pan for roasting in the oven
- 1 bunch of sprouted cauliflower
- 1-2 Tablespoons Olive Oil
- Salt and pepper to taste
- Optional: Any ground spices you like including coriander, ginger, curry powder blends, garlic, etc.
- Wash cauliflower either by running under water or submerging in a bowl.
- Shake off the water or leave a few minutes to drip
- Trim cut ends of stems if tough or dry
- add 1-2 tbs of oil to the cauliflower on your roast pan, sprinkle salt, pepper, and any optional spices.
- Spread cauliflower in a single layer on the pan.
- Roast 7 minutes, then check to see if the cauliflower is golden in spots and if the stems turned from bright green to a slightly more cooked green look. If they aren’t quite done check every 2 minutes.
Serving suggestion: Eat with rice and roasted chickpeas or meat
Store any leftovers in the fridge and reheat to serve. Use in 1-3 days.
Ingredients: Oolong tea, Tapioca Pearls (Boba), Sugar Packets, Sweetened Condensed Milk, Boba Straws
Bring 6 cups of water to a boil in a medium pot. Add in 10 Oolong tea bags, turn off heat and let steep for 10 minutes. After the tea has steeped removed the tea bags and place the tea in the refrigerator to cool. To prepare the Boba, bring 4 cups of water to a boil in small pot. Add Boba and wait till it floats to the surface. Cover the pot and let boil for 3 minutes. Turn off heat and let simmer for another 3 minutes. Pour Boba into a strainer and rise under cold water until the Boba has cooled, about 20 seconds. Place strained Boba into a small bowl and toss with 4 packets of sugar. Now you are ready to assemble! Place 1/4 of Boba into the bottom of a glass. Next add 3 tbsp of sweetened condensed milk, and top with 1 1/2 cups of Oolong tea. Stir all the ingredients together and taste for sweetness. Add more sweetened condensed milk if you choose to have it sweeter. Enjoy!
This is simple and your taste buds will enjoy the beautiful fresh flavors of summer!
1-Baguette sliced in half
3 Tbsp. Olive Oil
6-tsp Balsamic Vinegar
Thinly Sliced Basil & Shredded Mozzarella Cheese.
Salt and Pepper To Taste
Placing your hand lengthwise on your bread gently slice bread down the middle.
Drizzle 1 ½ Tablespoons of Olive Oil on each slice of bread
Slice Tomato into Six slices and place on top of bread
Salt and Pepper to taste the tomatoes and spoon 1 teaspoon of Balsamic Vinegar over each tomato
Chiffonade your Basil, which is simply slicing your basil thin by stacking your leaves on top of each other (largest to smallest) and rolling them up like a pinwheel. Then carefully slice your basil and sprinkle on top of tomatoes.
Generously add your shredded mozzarella on top and bake your bread on a cooking sheet at 450 degrees for 8 minutes or until the cheese is slightly golden. Every oven is different so don’t be afraid to peek on your bread. Enjoy!
1 head of broccoli
8 packets mayonnaise
¼ cup apple cider vinegar
4 packets sugar
¼ cup sunflower seeds
¼ cup cranberries
Chop broccoli into bite-size pieces. Chop ¼ of an onion. Add mayonnaise packets, apple cider vinegar, and sugar packets to small bowl and stir together to create the dressing. Add broccoli, onion, sunflower seeds, and cranberries to a medium sized bowl and top with dressing. Stir all ingredients together and add salt and pepper to taste. Allow to sit in fridge for 1 hour before serving.
Adapted from Martha Rose Shulman
- 1/4 cup fine bulgur wheat (note: original recipe called for ¼ cup, in the HSRC test kitchen we thought we might enjoy it as much or more with twice as much though)
- 1 small garlic clove, minced (optional)
- Juice of 1 large lemon, to taste
- ½ bunch chopped fresh flat-leaf parsley
- 1 sprig chopped fresh mint
- 1 Roma tomato, very finely chopped
- 1-2 scallions, finely chopped
- ⅛-¼ tsp salt, preferably kosher salt, to taste
- Up to ¼ cup extra virgin olive oil
- 1 romaine lettuce heart, leaves separated, washed and dried
*to wash scallions, parsley, and mint, put them in a bowl filled with water and swish around with your hand. Hold scallions under running water in the sink and run your hand over the scallions.
- Place the bulgur in a bowl, and cover with water by 1/2 inch. Soak for 20 minutes, until slightly softened. Drain through a strainer, and press the bulgur against the strainer to squeeze out excess water. Transfer to a large bowl, and toss with the garlic, lemon juice, parsley, mint, tomatoes, scallions and salt. Leave at room temperature or in the refrigerator for two to three hours, so that the bulgur can continue to absorb liquid and swell.
- Add the olive oil, toss together, taste and adjust seasonings. Serve with lettuce leaves.
- This keeps for a day in the fridge.
Buttery Sautéed Cabbage
- 1 small head green cabbage about 2 1/2 pounds
- 1 tablespoon extra virgin olive oil
- 1 tablespoon unsalted butter
- 1 1/2 teaspoons kosher salt
- 1/2 teaspoon freshly ground black pepper
- Cut the cabbage in half from its top down through its core. Place the cut-side down on your cutting board, then slice it as thinly as possible around the core so that you have fine ribbons. Discard the core.
- Heat a large saute pan or similar heavy-bottomed pot over medium-high heat. Add olive oil and butter. Once the butter is melted, add the cabbage, salt, and pepper. Saute for 10 to 15 minutes, stirring occasionally, until the cabbage is tender and begins to brown. Don’t feel like you need to constantly stir it. Leaving cabbage undisturbed for a minute or two as you go is what will allow it to develop brown caramelized bits. It will feel like it might not fit in the pan at first but it will shrink as it cooks down.
- Remove from the heat. Taste and add a bit of additional salt and pepper if you like. Serve warm.
- TO STORE: Store Sautéed Cabbage in an airtight container and place in the refrigerator for up to one week.
- TO REHEAT: Place Sautéed Cabbage in a microwave-safe bowl or on a plate and reheat gently until warm. You can perk your leftovers up by adding another sprinkle of salt and a splash of apple cider vinegar after reheating.
- TO FREEZE: Sautéed Cabbage can be frozen if placed in a freezer-safe container. The texture of the cabbage may change slightly while frozen, but will still taste delicious when thawed.
Adapted from Well Plated
This basic meal strategy shows how to combine pasta, herbs/greens in oil, and a roasted bean. This can be varied and a fast healthy plant based meal. After trying this recipe I made another version using beet greens cooked with a shallot and lemon juice. Kale or cabbage would be good choices too.
The spaghetti recipe below is adapted from AcademiaBarilla.it. This is essentially the same recipe in terms of instructions, but the veggies are doubled and the protein is increased by adding roasted garbanzo beans.
Step 1: Veggie Spaghetti with Lime, Spinach & Jalapeño
- 12oz Box Veggie Spaghetti
- 1-2 Jalapeños Sliced
- 2 cloves garlic
- 1TBS Olive oil (for Spaghetti)
- 2 TBS Olive oil (for cooking)
- 8oz Spinach Leaves
- Boil water, add a pinch of salt. Cook spaghetti according to box instructions for 8 minutes (one minute less than stated.) Drain pasta spread on a sheet pan or plate to cool tossing with 1 TBS olive oil.
- Slice jalapeños into thin rings.
- Crush garlic and remove paper layer. Chop into big pieces
- Heat 2TBS olive oil in a skillet. Cook garlic and jalapeño about 1 minute.
- Add spinach leaves to the skillet and cook till wilted. The pan will be very full but the spinach will decrease in volume a lot when heated. Set aside the spinach to cool.
- Juice 2 limes. You don’t need a citrus juicer. Cut lime in half, using a fork squeeze the lime around the fork to extract the juice collecting it in a bowl, remove seeds before using.
- Combine the spaghetti, spinach mixture, and lime juice. Add salt as desired. Refrigerate for a while before serving.
Step 2: Roasted Chickpeas
This is one of my favorite foods, really! Follow this fast and flavorful recipe for a plant based protein boost.
- 15oz can chickpeas/garbanzo beans
- 1 TBS oil (olive oil, peanut oil, vegetable oil, coconut oil etc. all work fine)
- salt & pepper
- Optional: any dried ground spice or spice blend you enjoy (corriander, ginger, garlic powder, red chile, curry powder, chili powder, cumin, tajin – any flavor you like)
- Preheat oven to 425F.
- Open can of chickpeas and drain liquid. Rinse if desired, drain well.
- Toss the chickpeas in a bowl with oil, salt, pepper, and any ground spice.
- Spread on a sheet pan.
- Bake for 20-25 minutes. Chickpeas should have some browned color, appear drier, a little crispy. If they don’t seem quite done, cook a few more minutes. If you cook more than one can of chickpeas or if they are very wet when you first put them in the oven it will take longer.
- Remove from oven and allow to cool for a few minutes before serving. Texture will firm up a little.