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The ASUW Student Food Cooperative Cookbook Cover Art by Katrina Henderson

Reproduction of the ASUW Student Food Cooperative Cookbook, in whole or in part, must be done with prior permission of the ASUW. Requests may be sent to: Student Food Cooperative Attn: ASUW Vice President 4001 NE Stevents Way, HUB 131J Box 352238 Seattle, WA 98195 First Printing May 2015 Associated Students of the University of Washington Š 2015

Hey there! Thank you for checking out the ASUW Student Food Cooperative cookbook. This cookbook has been a labor of love for cooperative members throughout the 2014-2015 school year. In it you’ll find handy information about us, cooperatives, cooking techniques, equipment, shopping tips, resources in the area, and a handful of our favorite cooperative recipes from over the years. Enjoy!

Table of Contents Introducation SFC History Our Values What is a Co-op Smart Shopping Seasonality Clean 15, Dirty Dozen Labels Bulk Buying Shopping at the U Distrcit Farmers Market Before You Start Basic Equipment Basic Cooking Techniques Food Storage Recipes Autumn Winter Spring Summer Food Justice Resources and Organizations References

We’d like to thank: Professor Ann Anagnost

pg 1 pg 2 pg 4 pg 5 pg 6 pg 7 pg 8 pg 9 pg 10 pg 11 pg 12 pg 14 pg 15 pg 17 pg 20 pg 21 pg 30 pg 31 pg 48 pg 58 pg 62

Anna Isaacs, Cooperative Food Empowerment Drive The Associated Students of the University of Washington Devra Gartenstein, Patty Pan Grill Husky Real Food Challenge Lois Blanford Rivera, Chaco Canyon The Neighborhood Farmers Market Alliance and small-scale local farmers The Student Activities Office Student Food Cooperative Alumni The UW Farm

Introduction The ASUW Student Food Cooperative is a group that deeply cares about how we, as a society, interact with our food. Through the cooperative model, we have begun the process of understanding how we influence the food system and are trying to take action based on this. This cookbook is one way for us to take action. We hope that after reading this cookbook you are able to learn something, that you might share something with your friends, and that you are able to think more critically about your food choices. This cookbook is broken up into four main sections: Smart Shopping, Before You Start, Recipes, and Resources. We hope these sections will guide you through the cooking process start to finish, begining first with resources and tips on how to shop in the most environmentally and ethically conscious and efficient way. Next, in our Before You Start section, we provide information on the cooking tools and skills we believe are essential in any kitchen. Our recipe section is tailored to the four seasons, and quarters, to encourage shopping and cooking seasonally and better fit the needs of University of Washington students. Finally, we finish with a list of some really cool food justice organizations and resources that are doing amazing work both on campus and in the Seattle community. We created this cookbook with students in mind and are really hoping that this is just the starting point of your cooking adventures! Feel free to play with the recipes, modify them as you like, and have a little fun in the kitchen! Recipes are great, but when you venture away from them and experiment, that is where the real magic happens. Happy cooking and happy eating! Much Love, The ASUW Student Food Cooperative We Taste Better

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intro | page 1

SFC History The UW Student Food Cooperative has been a labor of love and persistence since the project was founded in 2010. The original intent was to establish a student-run café and social enterprise that would provide both radical experiential learning to students, as well as a hub for information and resources regarding cooperatives and other social justice issues. In 2010, the project got so far as to have a nearly $60,000 grant from the Campus Sustainability Fund, and a lease to an unused café space in the South Campus Center. A key stipulation of the lease was that ASUW would be liable for any debt incurred by the café, which is a risk they were not comfortable taking with such a young group, and caused the project was stopped in its tracks. For the next few years, the UWSFC tried multiple approaches to getting to their end goal of a cooperative cafe, while staying true to the spirit of the project. We forayed into departmental sponsorship, non-profit status, partnerships with campus dining, enterprise status, food trucks, and much more, but were unable to break through the red tape. Having once been called the “most tenacious” group a campus administrator had ever seen, we overcame the challenges of student turnover and leadership and continued to stay strong as an organized community who deeply cares about this project and the values it stands for. While campus regulations prevented the UWSFC achieving its original dream, we were able to look into other ways to create food autonomy for students on campus. In Winter 2013, Devra Gartenstein, from the Patty Pan Cooperative, approached a group of foodies on campus with the idea of hosting an educational meal called a Humble Feast. With the leadership of the UWSFC, the first campus Humble Feast happened in Spring 2013 and has continued since. Students in the co-op always had an interest in creating programming and educational events surrounding topics of food sovereignty and cooperative management with a general theme of sustainability. During these transition years, the co-op shifted our focus to using education programming as a new approach to achieving our original goals. However, in the Fall of 2013, newfound interest in reapproaching the idea of starting a student-run food cart on campus led to the convening of a task force with ASUW. This group was unable to find a solution to the problems that the earlier members faced, yet it was clear to the UWSFC and ASUW that sfc cookbook 2014-2015

intro| page 2

SFC History students on campus care about their food. This need for more sustainable food programming was where the idea to create a new entity of ASUW was born. Members of the UWSFC worked with ASUW to preserve our cooperative values as we transitioned to being a funded entity of the ASUW Six months later, we are in our third quarter as an entity of the ASUW. We are still in the process of finding a space for our cooperative model within a bureaucratic structure, but this new chapter is an opportunity to make the cooperative a strong force on campus. As an entity of the ASUW, we hope to expand co-op projects and programming while honoring the history and intentions of the founding members of the cooperative. In the coming years as an established entity of the ASUW, we have the potential to expand our reach at the University of Washington and work to create more access to healthy and nutritious food on campus. In the process, we hope to cultivate a community of passionate and ethical ethical eaters.

2014 - 2015 Members

From left to right. Front row: Sean Tanino, Jasmine Rose, Katrina Henderson, Kyndra Shea, Sophie Solomon. Back row: Matt Wildey, Zoe Frumin, Yasmeen Samad, Jessie Kresge, Hunter Sapienza, Madison Wright, Shane Snyder. Not pictued: Barrie Sue Sugarman, Elizabeth Muntean, Morgane Arriola, Sophie Weingarten, Teresa Wang

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intro | page 3

Our Values Cooperative Mission Statement: We seek to build a supportive community of engaged, empowered students through education about conscious consumption and their right to access nutritious, ethically-produced, and affordable food on the University of Washington campus.

SUSTAINABLE LOCAL – Sourcing local food is a sustainable practice that can greatly

reduce the use of fossil fuels. We can help to ensure the growth of our local economy by purchasing fresh, seasonal products from local farmers whenever possible.

GROWING PRACTICES – We support farmers who grow food in a way

that is harmonious with the environment. Ideally synthetic fertilizers, pesticides, herbicides, and hormone supplements are not used, which helps protect our land, our food, and our community from chemical pollution and contamination. We want our food grown with these organic growing practices, regardless of organic certification.

VEGETARIAN – A founding prerogative of the SFC that we continue to uphold is to provide healthy vegan and vegetarian meal options on campus. As a cooperative we choose not to consume meat. A vegan/vegetarian diet is more sustainable because the production of plant material requires less energy input per calorie produced than the production of meat. Through these three practices we can maintain and strengthen a sustainable food system.

ETHICAL The production of agricultural goods is crucial to the livelihood of a significant portion of the world. Unfortunately, many agricultural workers are treated and compensated unfairly within the industrial food system. We aim to source our food from organizations that adhere to policies that ensure fairness for producers. ASUW SFC believes in food sovereignty, as we recognize the inherent right of communities, businesses and farmers to grow, sell, and eat food that is sustainably produced, healthy, humane, affordable, and accessible to everyone.

COOPERATIVE We believe that community-driven, transparent, democratic organizations empower their members to enact social change and ultimately a better product. We are a cooperative organization that embraces the seven cooperative principles: voluntary and open membership, democratic management, participation, independence, education, cooperative and community involvement. sfc cookbook 2014-2015

intro | page 4

What is a Co-op? The ASUW Student Food Cooperative is a cooperative that consists of UW students who are interested in issues surrounding food justice and food autonomy that affect students as well as individuals of other communities.

But what does it actually mean to be a “cooperative?”

A cooperative, simply put, is a group of people who voluntarily come together for mutual benefit. The International Cooperative Alliance set seven principles that co-ops worldwide have agreed to utilize as their guiding framework. The seven principles are: Voluntary and Open Membership - a co-op is open to all people

wishing to become involved and who are willing to accept the responsibilities that come alongside membership (these responsibilities can vary greatly depending on the specific cooperative). Democratic Member Control - a co-op is a democratic organization controlled by its members who actively participate in policy development and decision making. Members’ Economic Participation - members of a co-op democratically control and contribute equally to its capital. Autonomy and Independence - co-ops are controlled by their members and operate independently from any other organizations (should a co-op enter into an agreement with other organizations, such as the UW Student Food Co-op’s recent integration into ASUW, the decision making process involves the cooperation and agreement of all members and is done so in a way that maintains the autonomy of the co-op in cooperation with ASUW sponsorship). Education, Training, and Information - all members are provided with any education, training, and information necessary for their effective contribution and involvement with the co-op, in addition to informing the public about the nature and benefits of co-ops. Cooperation Among Cooperatives - co-ops will work with other co-ops on local to international levels to help strengthen the cooperative movement. Concern for Community - the policies and projects accepted by members of a co-op seek to aid the sustainable development of communities. Different cooperatives achieve these seven principles through different means as is necessitated by their individual contexts. The ASUW Student Food Cooperative seeks to uphold these principles while fulfilling the goal of establishing a knowledgeable and positive community of

students who share a passion and love for food.1

1 International Co-operative Alliance. “What is a co-operative?” Retrieved from sfc cookbook 2014-2015

intro | page 5

Smart Shopping Seasonality - - - - - - - - - - - 7 Clean 15/Dirty Dozen - - - - 8 Labels - - - - - - - - - - - - - - - 9 Bulk Buying - - - - - - - - - - 11 U District Farmers Market 12


Washington Vegetable Seasonality Chart

Washington Fruit Seasonality Chart

There are many benefits to buying in season. Not only is buying in season typically cheaper because of the greater abundance of the product, the food is fresher and tastier! When food is not in season, it has to be shipped over long distances, from where it can be grown at the time to our grocery stores. In order to transport fruits and veggies, they have to be harvested early on and refrigerated to prevent rotting while in transit. Compared to produce picked fresh to be sold, these out-of-season fruits and veggies do not have time to fully ripen and develop their flavor. Buying in season helps to cut down your carbon footprint, as you are saving large amounts of fuel required to transport produce cross-country.1 1 Healthier US School Challenge Vegetable Group. (2012) “Washington Grown Vegetable Seasonality Chart.� Washington State Department of Agriculture. Retrieved from sfc cookbook 2014-2015

smart shopping | page 7

Clean 15 - Dirty Dozen What it means:

Certain produce items take in more pesticides than others. Produce like corn and cantaloupe have an exterior to protect them from pesticides. As a result, they take in less pesticides than produce like strawberries that are more vulnerable to collecting pesticides. Use this list of the Clean 15 and Dirty Dozen to limit your pesticide intake.

The Clean 15 are produce with

the lowest levels of pesticides and are safer to purchase non-organic!

Dirty Dozen:

The Dirty Dozen are produce with the highest levels of pesticides, we reccomend buying them from a local, small-scale farm or organic whenever possible.1

1 Pou, Jackie. (2010, May 13) “The dirty dozen and clean 15 of produce.� PBS. Retrieved from http:// sfc cookbook 2014-2015

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Label Guide Food labels and certifications can be a little confusing and often misleading: what do those dang labels really mean? Here’s a little guide to help you understand the pros and cons of each certification/label used by the food industry (keeping in mind that no label is totally perfect).


Third party certifications are usually the most secure and best to follow. “Food Alliance Certified,” “Rainforest Alliance Certified”: The Food Alliance Certification focuses on five areas of a ranch or farm - safe and fair working conditions for employees; limited pesticide use and toxicity with integrated pest management; animal welfare; and habitat conservation. The Rainforest Alliance is an independent certification focusing on reducing water pollution and soil erosion, protecting human health, conserving wildlife habitat, improving livelihoods, and reducing waste.

Local and Community-Based: This means that the product is locally grown (making the item quite sustainable).

“Fair Trade Certified” by Fair Labeling Organization, Fair Trade USA, Ecocert: This means that the workers who produced this item were treated fairly. The label certifies that farmers work in safe conditions and are paid living wages.

“USDA Organic”: There are four levels of organic certification within this label. If 100 percent of the ingredients and growing or production methods are organic, the product is classified as “100% organic” and stamped with the USDA Organic seal. If 95 percent or more of the ingredients fit the criteria for organic, the item can be labeled “organic” and also display the seal. If at least 70 percent of the ingredients fit the criteria of organic, the product package can be labeled as “Made with organic,” but cannot have the official seal on the packaging. Products with less than 70 percent organic ingredients can list the ingredients that are organically produced, but cannot carry the official seal. NOTE: Obtaining Organic Certification is an expensive and highly time consuming process. As a result, many small-scale producers using organic production methods are unable to obtain it. This is why it is so important to talk to local farmers, learn about their production methods and look beyond the label!

“Certified Humane Raised and Handled”: This certification is endorsed by many animal welfare and food safety organizations, because it certifies humane animal care standards are followed from birth. Cages, crates, the use of growth hormones and antibiotics are all prohibited.

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Label Guide YELLOW LIGHT Labels:

While these certifications are a step in the right direction, they are a little murky and require further inquiry. “Free Range”: Free range really means that animals are not in cages and have “access to the outdoors.” And usually, access means that there are a couple small doors that lead to a screened in porch. Most animals that are proclaimed to be raised in “cage free” environments have never gone outside.1

“American Humane Certified”: This label allows for both caged and cagefree options for eggs, and as a result is not as humane as it may seem. Cage hens can be crammed together, giving each hen less space than that of a piece of paper.


Some companies add labels to give their product appeal, while in reality these labels mean next to nothing. These terms have no standards, definitions, or methods of verificatioon. We suggest avoiding them whenver possible. Listed below are a few to look out for: “Nature’s Friend” “All Natural” “Cage Free” “Vegetarian Fed” “Environmentally Friendly”2 -We could go on and on about the importance of looking beyond, and further into, labels. This guide is a quick, overarching first look -- there is a lot more to know about certifications and the certification process. This guide does, however, demonstrate the importance of buying from local, small-scale producers whenever possible! Thank you to the Husky Real Food Challenge for their assistance in creating this guide. For more information we reccomend taking a look at the Real Food Guide on the National Real Food Challenge website.3

1 The Humane Society of the United States. (2014, July 3) “How to Read Egg Carton Labels.” Retrieved from http:// 2 Schueller, Gretel. (2011, Mar-Apr) “The Truth Behind Food Labels.” Audubon. Retrieved from http://www.audubon. org 3 Real Food Challenge “Real Food Guide.” Retrieved from sfc cookbook 2014-2015

smart shopping | page 10

Bulk Buying Bulk buying is a really smart way to shop that is environmentally conscious and saves money. In the bulk aisle you’ll find a wide variety of products including grains (rice, flour, pasta, etc.), beans, spices and herbs, oils, nuts, nut butters (grind your own!), seeds, teas and much more! Don’t be intimidated by the bulk food section! Whether you’re shopping for a little or a lot, below is a quick guide to buying bulk.

Benefits of Buying in Bulk! Bulk Buying is Economical1 • •

You get more for your money when you don’t have to pay for individualized packaging/labeling, brand name, and advertising. Purchasing food—especially herbs and spices—per ounce is significantly cheaper and since you control how much you buy, you don’t pay for what you won’t use, and you don’t have to pay for excess packaging.

Buying in Bulk is Better for the Environment • •

Food packaging and containers account for nearly 1/3 of the country’s municipal solid waste, creating roughly 80 million tons of waste a year. The production of food packaging uses enormous amounts of energy, contaminates the water in our streams, takes trees from our forests and emits massive levels of CO2 emissions into our atmosphere.

You Control the Food •

With bulk foods only the amount needed is purchased, which enables you to try new foods and spices without committing to larger quantities and limits food excess, spoilage, and waste.2

Tips for Buying in Bulk!3 • • •

Make a list of foods that you regularly buy in packages or cans and check to see if they are purchasable in bulk. Bring your own reusable airtight containers to take and store your bulk foods. Recyclable glass or metal containers are the best. Weigh your containers prior to filling them so you don’t get charged for the weight of your reusable container.

You can buy in bulk at the University Village QFC, Central Co-op, PCC, and the Roosevelt Whole Foods.

1 The Original Boise Co-op. (2014, Jan 22). “Benefits of Buying Bulk.” Retrieved from 2 BIG: bulk is green council. “Bulk Food Facts.” Retrieved from 3 Frontier Co-op. “Advantages of Buying in Bulk.” Retrieved from sfc cookbook 2014-2015

smart shopping | page 11

Shopping at the U District Farmers Market The University District Farmers Market is open Saturdays from 9am to 2pm, University Way NE between 50th and 52nd. Buy anything from farm fresh produce to artisan cheeses to quick street eats (such as empanadas and naan)!

Some Tips: • • • • •

Ride your bike to the market and show your biker benefits helmet sticker at the Market Booth (on the corner of 52nd and the Ave) to get a $2 fresh bucks coupon. Show your Husky ID to the Market Booth and receive a $2 fresh bucks coupon. Bring cash just in case, lots of vendors take card. BYOB (Bring your own BAG) Talk to your farmers, don’t just rely on the label! Ask about their growing practices, how to store produce for maximum freshness, and even how to prepare an unfamiliar vegetable.

Awesome Vendors to Check Out! These are just a small sampling of the dozens of vendors at the Farmers Market - there are so many great ones to check out! Tonnemaker Family Orchard: The Tonnemaker family grows more than 400 varieties of certified organic fruit and vegetables on a 126-acre orchard located near Royal City, Washington. Instead of planting varieties suited mainly for the wholesale trade or long distance shipping, the farm chooses varieties with taste as the primary consideration.

Nash’s: Located in Sequim, Washington, occupying about 450 acres of land. They farm 75 acres of vegetables, berries, and orchard; 150 acres of grain; 20 acres of organic seed; 50 acres devoted to pigs, poultry, and compost; and the rest is fallow or in hay.

Willie Green’s: Located in Monroe, Washington, the family-owned farm has grown to 55 acres and produces fifty to sixty varieties of vegetables and berries.

Patty Pan Grill: Patty Pan Cooperative is Seattle’s oldest farmer’s market concession. Their menu features tamales with homemade salsas and grilled vegetable quesadillas. Their ingredients change with the seasons and most are sourced directly from farmers market vendors1

1 Seattle Neighborhood Farmers Markets. “U-District Neighborhood Farmers Markets.” Retrieved from http:// sfc cookbook 2014-2015

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Before you Start Equipment - - - - - - - - - - 14 Cooking Techniques - - - 15 Food Storage - - - - - - - - 17

Basic Equipment Before you start cooking, we reccomend that you have these items in your kitchen: Pots and Pans:

Baking Sheets

Use baking sheets in the oven for cookies and roasted vegetables.

Baking Dish

Use whenever the oven is involved!

Sauce Pan

Used for the stove top to make soups, sauces, boiling veggies and other foods and sautĂŠing.


Used for cooking or frying foods on high heat.


Chef Knife You will need at least one serrated and one riged knife for cutting veggies and other ingredients.

Multi-purpse knife used for many different tasks in the kitchen -- good for mincing, slicing, and chopping.

Measuring Spoons


Used to measure most ingredients. Tip: most regular spoons are around a Tablespoon.

Serrated Knife

Good for slicing rough foods, such as whole fruits and breads.


A rubber spatula is used for folding ingredients while baking, and useful for stirring hard to reach spots in bowls.

A smaller, short knife good for peeling fruits and cutting delicate and/or small ingredients.


Wire whisks are used for whipping eggs and cream to create the ultimate fluff factor.


Cutting Board A wooden or plastic board to cut items on makes cleaning easier and protects the surfaces you are prepping on.

Paring Knife

Measuring Cups

Used to measure ingredients. Tip: Most mugs are approximately 1.5 cups and can be used in a pinch.

sfc cookbook 2014-2015

Mixing Bowls A few different sized mixing bowls are great to have handy.

Colanders are bowls with holes in them used for draining pasta. They can also be helpful for rinsing veggies.

Oven Mitts

Always use these when removing hot dishes from the oven to protect your mitts!

before you start | page 14

Cooking Techniques Cutting Techniques Julienne Cut off the ends of the vegetable if necessary. Next, slice the vegetable lengthwise into 1-2 inch sections. Then, cut into thin slices lengthwise. Stack a few slices on top of one another and slice again lengthwise. The end result should be uniform and thin slices.

Bias Cut evenly at a diagonal (or slant).This cut is great for dishes where looks are important, like stir fries or salads.

Half-Moon Cut in half lengthwise. Then thinly slice crosswise.

Dicing Cut into small, uniform cubes. Cut down the item as thin as you would like the cubes to be. Next, cut the item lengthwise keeping the same width. Finally, cut across horizontally as needed. The size of the dice can vary depending on preference or for the item you are cutting.

Mincing This cut is similar to dicing, but the final pieces are much smaller. Start by julienning the item. Next, cut finely across horizontally. Finally chop across the pieces a few times through with your knife until everything is consistently fine.

Cooking Techniques Boiling Boiling can be useful for two main things: creating flavorful sauces, soups or for cooking vegetables or starchy foods. By allowing a liquid to boil down (called a reduction) or simmer (a more gentle boil) you can intensify its flavor and remove any unwanted sharp taste. Boiling water as a method of cooking things such as potatoes, pasta, or eggs is commonly done and is very simple. Usually you should allow the water to boil over high heat before adding what you want to cook. Be sure to set a timer or keep an eye on what you are boiling. When water is boiling you will see a the water start to bubble at the surface.

Steaming Choose an appropriate size saucepan for the amount of vegetables you want to steam. Add an inch or two of water into the saucepan. Insert the steamer basket (the surface of the water should be under the basket. If it is not, pour some of the water out.) Bring the water to a boil over high heat. Once boiling, scatter the vegetables over the steamer basket, cover the pot, and reduce to a medium heat. Stop steaming when vegetables are tender, but still have a little crunch to them. sfc cookbook 2014-2015

before you start | page 15

Cooking Techniques Stir-Frying Stir-frying is the method of cooking thinly sliced vegetables in a little oil or butter over high heat in a frying pan or wok. For the best results, be sure to allow your oil to heat up first before adding your vegetables. By rapidly and continuously stirring vegetables, they cook quickly and evenly without being burned. Feel free to add whatever flavorings you’d like, just be sure to taste as you go. The vegetables are done when they are as soft or as firm as you’d like them to be. Tip: poke them through with a knife or fork to test.

Sauteing This is very similar to stir-frying, however you will want to heat the frying pan over a medium to medium-high heat for a minute or two. Add a little oil or butter to the pan. Add food and stir regularly so that the food does not stick to the pan. If you like garlic, add finely minced garlic to the pan before anything else and stir constantly for 30 seconds, so it does not burn. Different items will have different cooking times, so add the items that take longer to cook first. Once those things have cooked down a bit add the items that take a medium amount of time to cook, and finally add the shortest cooking time items last (for example, spinach). Feel free to add any spices or sauces -- a nice squeeze of something citrusy can really brighten the flavors, and salt and pepper are usually a must.

Baking Baking produces a wide variety of dishes: savory or sweet. Most often people bake foods that include flour, eggs, baking soda or powder, and butter (such as cakes, pies, or simple bread recipes). Baking, unlike the previous cooking techniques, is best done when closely following a recipe as it is pretty important to get the proportions of what you’re adding correct. Be sure to level off your cup or Tablespoon measurements, and when attempting substitutions, double check that they will do the same job as the original ingredient.

Roasting An oven is needed for this method of cooking. You can roast many things, even fruits (in this case you’d be caramelizing them: cooking them down into a sweet, syrupy treat). For vegetables, roasting means cooking vegetables in an oven usually set between 350 and 425 fahrenheit. After you preheat your oven, lightly drizzle your vegetables with an oil of your choice, sprinkle with salt and pepper, and place in a roasting pan. You can add minced garlic and any herbs for additional flavors. Be sure not to overcrowd the pan with too many vegetables.

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before you start | page 16

Food Storage Properly storing food can significantly limit food waste, saving you money and conserving resources. The following guidelines are not hard rules - use your best judgement and whenever possible avoid throwing away food!


Pantry Refrigerate



1-3 days 1 month


Do not place in pantry


4-7 days 3-5 days once or until ripe ripe


2-5 days Do not or until refridgerate ripe

Place apples in an open container and place a damp paper towel on top of them. Then place the apples in the refrigerator. Wrap the ends of the asparagus in a damp paper towel and place in a plastic bag in the refrigerator. Store at room temperature until ripe. If you have cut one open that is ripe, sprinkle the exposed flesh with lemon or lime juice, place the two halves back together and cover tightly with clear plastic wrap before placing in the refrigerator. Wrap the stems of the banana in plastic wrap and place in an area that is room temperature while avoiding direct sunlight. Place blackberries in a shallow container, cover with plastic wrap and refrigerate. Place blueberries in a shallow container, cover with plastic wrap and refrigerate. Place beets a plastic bag in the refrigerator. Do not wash before refrigerating. Place bell peppers in a plastic bag and put in the refrigerator drawers.

Blackberries Do not place in pantry Blueberries Do not place in pantry Beets Do not place in pantry Bell Peppers Do not place in pantry

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3-4 Days

2-3 days 1-2 weeks 2 weeks 1-2 weeks

before you start | page 17

Food Storage Product

Pantry Refrigerate



1 week

Do not refrigerate


Do not place in pantry

1-2 weeks

Brussels Sprouts

Do not place in pantry

1 week


Do not place in pantry

1 month

Do not place in pantry Cherries Do not place in pantry Eggplant Do not place in pantry Green beans Do not place in pantry

2 weeks

Store bread at room temperature away from direct sunlight in a cool, dry place. Place broccoli in a plastic bag and poke holes near the head of the broccoli for good airflow then place in the refrigerator. Remove the spouts off the stalk and leave all the outer leaves intact. Place in a bowl or container and put in refrigerator. Remove the stem and allow the outer skin of the carrot to dry for a day. Do not wash and place in the refrigerator. Loosely wrap cauliflower in plastic and place in the refrigerator. Refrigerate in a plastic bag.


1 week

1 month


Do not place in pantry

1-2 weeks


Do not place in pantry

4-5 days


sfc cookbook 2014-2015

4-7 days 5-7 days

Wrap eggplant in plastic and refrigerate.

5-7 days

Place unwashed beans in a container or plastic bag and place in the refrigerator drawer. Place lemons in a sealed plastic bag and place in the refrigerator. Loosely wrap the unwashed and untrimmed leeks in a plastic bag and place in the refrigerator. Put mushrooms in a container and wrap the container with plastic wrap. Poke a few holes in the plastic wrap to let air escape. Store wrapped mushrooms in the refrigerator. before you start | page 18

Food Storage Product

Pantry Refrigerate



1-2 months

1-2 months

Dry the onion skin away from sunlight and humidity until the skin looks withered. Trim the roots of the onion and store in a cool, dark place.


1 week

2-3 weeks

Store oranges at room temperature.


1-4 days until ripe

5-7 days once ripe

Store pears at room temperature until ripe.


1-2 weeks

Do not refrigerate

Store potatoes in a cool, dark area. Avoid light because it will cause the potatoes to green and sprout.


Do not place in pantry

3-5 days

Put spinach in a plastic bag or container and place it in the refrigerator. Store away from ethylene producing fruit (Ex. Bananas or apples) because it will decay faster.


Do not place in pantry

4-5 days

Place squash in a plastic bag and place in refrigerator.


Do not place in pantry

2-3 days

Place strawberries in a shallow container, cover with plastic wrap and refrigerate.


1-5 days until ripe

2-3 days once ripe

Ripe tomatoes should be stored at room temperature out of direct sunlight. Refrigeration is only recommended if the tomato is overripe which can be identified by a soft flesh and very red color. Place them in a plastic or paper bag to reduce water loss.

Please Note: When storing herbs, keep them in a dry, dark location for optimal freshness. This table is at best an estimate on storage times for fruits and veggies. Too often, we throw out food because of small imperfections or early signs of age. While safety is of the utmost importance, use your best judgement when deciding whether food is fresh and always try to cut around signs of age to use all ingredients to the fullest. sfc cookbook 2014-2015

before you start | page 19

Recipes Autumn - - - - - - - - - - - - 21 Winter - - - - - - - - - - - - - 30 Spring - - - - - - - - - - - - - 40 Summer - - - - - - - - - - - - 48

Autumn Sides

Beet Salad Stuffed Mushrooms


Stuffed Acorn Squash Kale and Eggplant Lasagna Spicy Peanut Noodles


Cinnamon Apple Quinoa Cakes Apple Crisp Vegan Pear Cake

Beet Salad

serves 4

Ingredients Dressing ¼ cup balsamic vinegar 1 Tablespoon honey 1/3 cup extra-virgin olive oil to taste salt, freshly ground black pepper Salad 6 medium beets, cooked and quartered 6 cups fresh spinach ½ cup walnuts, toasted, coarsely chopped ¼ cup dried cranberries 3 ounces soft, fresh goat cheese Instructions: 1. Line a baking sheet with foil. Preheat the oven to 450 degrees F 2. Whisk the vinegar and honey in a medium bowl to blend. Gradually whisk in the oil. 3. Season the vinaigrette, to taste, with salt and pepper. 4. Toss the beets in a small bowl with enough dressing to coat. 5. Preheat oven to 400 degrees F. Remove the tops and roots of beets and peel with a vegetable peeler. Slice into 1 ½ inch chunks. 6. Place the beets on the prepared baking sheet and roast until the beets are slightly caramelized, shaking occasionally to move the slices around, about 12 minutes. Set aside and cool. 7. Toss the spinach, walnuts, and cranberries in a large bowl with enough vinaigrette to coat. Season the salad, to taste, with salt and pepper. 8. Place the salad onto 4 plates. Arrange the beets around the salad. Sprinkle with the goat cheese, and serve. sfc cookbook 2014-2015

autumn| page 22

Stuffed Mushrooms

serves 4

Ingredients 25 ounces white or crimini mushrooms ½ diced medium yellow onion 4 minced garlic cloves 2 cups lentils 2 cups shredded sweet potatoes 1 Tablespoon coconut (or other) oil to taste salt pepper to taste goat cheese Instructions

1. Cook lentils in 4 cups of boiling water about 20 minutes. 2. While that’s happening: Wash mushrooms and take out stems. Sautee garlic and onions with shredded sweet potato in coconut oil until soft. 3. Mix with cooked lentils, add spices as well. 4. Scoop 1-2 Tablespoons into the hollow mushrooms. 5. Place on a baking dish lined with aluminum foil. 6. Cook at 350 degrees F for 20 minutes, then add goat cheese and cook for 5 more minutes. 7. Let them cool for a bit and enjoy!

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autumn| page 23

Stuffed Acorn Squash serves 4 Ingedients: 2 acorn squash 1½ cup basmati rice 1½ cup lentils 1 teaspoon turmeric 1 teaspoon cumin 2 teaspoon salt 1 teaspoon garlic powder to taste pepper to taste parmesan cheese Instructions: 1. Preheat oven to 400 degrees F. 2. Soak rice for 15 minutes, in 3 cups of water, then bring to a boil, and simmer until rice has absorbed almost all the water. 3. Bring lentils in 3 cups of water to boil, then let simmer until almost all the water is absorbed. 4. Cut squash in half, spreading with oil and seasoning with salt and pepper. Bake with cut side down for 20 minutes. 5. Combine cooked rice & lentils with spices and parmesan until thoroughly mixed. Scoop mixture into squash centers, and fill past the top. 6. Place back in oven until cheese melts, approximately 5 to 10 minutes but check regularly! 7.Enjoy!

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Kale and Eggplant Lasagna

serves 12

Ingedients: 2 large eggplants about 2 bunches kale as much as you want! tomato sauce -- make your own or buy it pre-prepared from the store (we used about 1 jar) as much as you want! parmesan cheese as much as you want! mozzarella cheese (we used about 5 cups) optional: sliced garlic Instructions: 1. Preheat the oven to 400 degrees. 2. After skinning the eggplant, cut in 1/4’’ slices and lay on an oiled or buttered sheet (you can also put the eggplant down on aluminum foil). 3. Put the sheet in the oven and roast for about 15 minutes, keeping an eye on them. 4. After taking the eggplant out of the oven, reduce oven temperature to 350 degrees F. 5. To assemble the lasagna, first pour about a cup of sauce in the bottom of a 9×13 inch baking dish. 6. Then arrange a layer of eggplant over the sauce, sprinkle with parmesan cheese and sliced garlic (if desired). 7. Chop raw kale into about 1-inch pieces. 8. Top with kale and mozzarella cheese. 9. Repeat the layers again until you’ve used all the ingredients and filled up the casserole dish. You can do any combination of layers that you desire! 10. Top with more cheese. 11. Bake for about 30 minutes at 350 degrees. Keep checking it regularly so that it does not burn. Thank you to Lauren Hill for submitting this recipe! sfc cookbook 2014-2015

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Spicy Peanut Noodles serves 6-8 Ingredients:

6 Tablespoon dark sesame oil ½ cup soy sauce 1/4 cup red wine vinegar 3/4 cup unsweetened peanut butter 2-4 teaspoon chili paste with garlic (such as sriracha) 1 pound spaghetti, cooked al dente 1/4 or ½ cup pasta cooking water, reserved 1 bunch scallions, thinly sliced 1 cup grated carrot optional veggie add-ins: corn; thinly sliced cucumber; bell pepper; celery; cooked zucchini, eggplant, brussel sprouts optional: roasted peanuts, chopped thoroughly Instructions: 1. Start boiling about 4 cups of water for pasta, and add the pasta when ready. Usually pasta cook times are 9-11 minutes. We encourage the use of our fresh pasta recipe found under Spring main dishes. 2.Combine the sesame oil, soy sauce, vinegar, peanut butter, and chili paste in a large bowl. Add ¼ - 1/3 of the hot pasta cooking water to reach desired sauce consistency. 3. Drain the cooked spaghetti, rinse well under cool water, and rinse again. Combine with the peanut sauce, half the sliced scallions, and grated carrot. Toss thoroughly, adding hot water if needed. (Now would be the time to add other vegetables) 4. Pour into a serving bowl and garnish with the remaining scallions (and optional chopped peanuts). NOTE: Crushed peanuts are are a fun addition for a little extra

crunch. Feel free to add whatever veggies you’d like to the dish!

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Cinnamon Apple Quinoa Cakes

makes about 25 cakes

Ingredients: 1 cup cooked quinoa 1 Tablespoon white sugar 1 cup quick oats 1 Tablespoon maple syrup ½ teaspoon nutmeg 1 cup chopped apples ½ teaspoon cinnamon 2 eggs lightly beaten 3 Tablespoon brown sugar Instructions:

1.Preheat oven to 350 degrees F. 2. Cook the quinoa until soft. To do so boil 2 cups of water. Add quinoa to boiling water and reduce to low heat and let simmer for about 15 minutes, or until soft. 3. In a bowl, mix together cooked quinoa and oats. 4. In another bowl, mix spices and sugars, and add mixture to other bowl. 5. Mix in maple syrup, eggs, and apples until evenly mixed. 6. Scoop into muffin pan and bake for 15-20 minutes. Enjoy this yummy treat! sfc cookbook 2014-2015

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Apple Crisp

Serves 10

Ingredients: Filling: 8 cups (approx 10) apples ½ - 1 cup sugar Non-Vegan Topping: 1 ¼ cup all-purpose flour 1 ¼ cup quick oats 1 cup butter ½ cup brown sugar 1 teaspoon cinnamon ½ teaspoon salt Vegan Topping Option: 1 ¾ cups quick oats 1/3 cup vegetable oil 1 cup brown sugar 1 teaspoon cinnamon Instructions: 1. Preheat oven to 375 degrees. 2. Peel, quarter, and core the apples. Cut apple quarters into 1/4 inch slices. 3. Mix apples and sugar together and spread evenly in cake pan 4. Add butter (vegetable oil is a vegan alternative) to flour and use a pastry blender to cut into small pieces. 6. Add the oats, brown sugar, salt, and cinnamon. 7. Using your hands, rub all topping ingredients together until the mixture is crumbly. 8. Spread the topping evenly over the apples. Don’t pack it down, just let it be uneven. Gaps are okay. 9. Bake at 375 degrees for 45 minutes. 10. Cool on a rack for 30 minutes before serving.

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autumn| page 28

Vegan Pear Cake Ingredients: 1 ½ cups whole wheat flour 1 ½ cups all purpose flour 5 cups (About 4 medium) finely chopped pears 1 ½ cups sugar, honey, or other sweetener 2/3 cup canola or vegetable oil 4 tbs flax meal ¾ cup water 2 teaspoon baking powder 2 teaspoon baking soda 1 teaspoon salt 4 teaspoon pure vanilla extract 3 teaspoon cinnamon 1 teaspoon nutmeg 2 cups walnuts, toasted (optional for topping)

sfc cookbook 2014-2015

serves 16

Instructions: 1. Preheat oven to 350 degrees F. 2. Combine water and flax meal in small dish, mix well. 3. Sift together the flour, salt, baking soda, and baking powder into one large bowl. 4. In a separate bowl, beat together the oil, sugar, and vanilla for about a minute. Add the flax meal mixture and beat for a few more seconds to mix. 5. Add wet ingredients to dry ingredients, stirring with a spatula to get ingredients well mixed. The dough will be very stiff. 6. Add pears and walnuts and mix well. 7. Pour the batter into a medium to large oiled rectangular (9 x 13”) baking pan. To make the cake easier to remove, line pan with parchment paper before oiling. 8. Bake oven at 350 degrees for 40 minutes or until toothpick inserted in center comes out clean. 9. Cool on a rack for at least 10 minutes before removing from pan. Cake should be very moist and extra tasty! autumn| page 29

Winter Sides Roasted Chickpeas Sweet Potato Chips Roasted Brussels Sprouts and Potatoes


Butternut Squash Soup Winter Vegetable Soup Vegan Chili Cauliflower Pizza


Bread Puddin’ Brown Sugar Oatmeal Cookies w/ Chocolate Chips

Roasted Chickpeas

serves 4

Ingredients: 3 cups/15 oz cooked chickpeas or 1 ½ cans of rinsed and dried chickpeas 2 tbs olive oil 2 teaspoon paprika 2 teaspoon smoked or spanish paprika ½ teaspoon cayenne ½ teaspoon sea salt Zest of one lemon 1 teaspoon of freshly chopped or dried rosemary optional: 1 teaspoon of chopped fresh thyme Instructions: 1.Preheat the oven to 425 degrees F. 2.Pour well-dried, cooked chickpeas in a baking sheet and roast for 10 minutes. Shake and stir chickpeas and roast for another 8-10 minutes depending on how crispy you want them to be. Watch closely to avoid burning. 3.While roasting, combine the olive oil, spices, zest, and herbs in a large mixing bowl. 4.Toss chickpeas until coated, and return them to the baking sheet to roast for another 3-5 minutes. Allow to cool and best when still warm! Enjoy! TIP: You can make these with any seasonings you like! Just change up the seasoning in the final steps. Another good variation is 3 Tablespoons of brown sugar, 2-3 teaspoon of cinnamon, and 1 teaspoon of nutmeg for a delicious sweet treat!

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winter| page 31

Sweet Potato Chips

serves 4-5

Ingredients: 1 medium-large sweet potato 1 tbs olive oil (plus extra for greasing) 1 teaspoon spices of your choice 1 teaspoon flaky sea salt, such as Maldon Instructions: 1. Preheat the oven to 400 degrees F. 2. Thinly slice the potato, creating thin rounds, keeping each slice a similar thickness for even cooking. Tip: You can choose to peel your sweet potato, or you can leave as is-- just be sure to thoroughly wash the potato. 3. Toss the rounds with the olive oil and any spices of your choice (for spicy, try some cayenne and paprika, for herbed try oregano, garlic, and/or rosemary, and for sweet try cinnamon and nutmeg). 4. Finally, lay out the slices on a baking sheet, making sure there is no overlap. At this point you can sprinkle them with the flaky sea salt. 5. Bake for 18-20 minutes, flipping halfway through the bake time. Chips are done when slightly golden and still have some give in the center.

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Roasted Brussels Sprouts serves 5 and Potato Salad Ingredients: 2 and ½ cups brussels sprouts 2 and ½ cups red potatoes ½ cup vegetable stock 2 tbs red wine vinegar 6 tbs olive oil, divided 2 cloves garlic to taste salt and pepper Instructions: 1. Preheat oven to 400 degrees. 2. Wash and quarter red potatoes. Toss them with some olive oil, salt, and pepper. Put them in a baking pan and put into the oven. 3. Clean and prepare the brussels sprouts by removing stems, washing, and slicing in half. Toss them with about 3 Tablespoons olive oil, salt, and pepper. Add them to a separate baking sheet and get them in the oven as well. They will take about 15 minutes less than the potatoes. 4. The potatoes will take about 40 minutes and the brussels will take about 25. Check regularly and remove when the outer layers begin to brown. 5. In a large saucepan, heat remaining olive oil, garlic, ½ of the vegetable stock, and red wine vinegar. As this heats, toss in the brussels sprouts until they’re coated. Add the rest of the vegetable stock and reduce over medium heat. 6. When the potatoes are done, add sauce to pan and combine. 7. Serve.

sfc cookbook 2014-2015

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Butternut Squash Soup

serves 4-6

Ingredients: 1 (2 to 3 pound) butternut squash 2 Tablespoons unsalted butter 1 medium onion, chopped 1 carrot, chopped 1 celery rib, chopped 3 cups vegetable stock to taste nutmeg, salt, black pepper

Instructions: 1. Cut squash into 1-inch chunks. 2. In large pot melt butter. Add onion, carrot, celery and cook until translucent, about 8 minutes. 3. Add squash and stock, and bring to a simmer. Cook until squash is tender, about 20-25 minutes. 4. Remove squash chunks with slotted spoon and place in a blender and puree. Return blended squash to pot. 5. Stir and season with nutmeg, salt, and pepper. Serve.

sfc cookbook 2014-2015

winter| page 34

Winter Vegetable Soup

serves 4-6

Ingredients: 1 medium winter squash 1 ½ lbs red potatoes, diced 1 small-medium head cauliflower one bunch swiss chard 3 medium-large carrots 2 red onions 12 cups water

2 cups lentils as needed olive oil 1 ½ teaspoon curry powder ½ teaspoon red pepper flakes ½ teaspoon cumin 3 cloves garlic ½ Tablespoon minced fresh ginger

Instructions: 1. To start the stock for the soup, chop up the onions and cook them in a large pot with olive oil. 2. Slice the squash in half, remove seeds, and bake it in an oven at 400 degrees F, until soft (about 30 or 40 minutes) 3. Once soft, remove from oven, and sprinkle curry powder, red pepper flakes, cumin, and garlic cloves on top. Tip: it takes about fifteen minutes - stirring occasionally - to allow for the spices to mix in. 4. Chop carrots, then peel and mince ginger. 5. Then add in the carrots, ginger, and eight cups of water. Let the soup cook on a low boil for five to ten minutes. 6. As it’s cooking, add in the diced potatoes and lentils, then cover and let simmer for 15 or 20 minutes. Add in four more cups of water, if desired, to increase the stock volume. 4. Slice and add the carrots, cover the soup, and let it simmer for five or so minutes. Make sure to add salt throughout this process. 5. Once the squash is finished, cut into cubes, and add it to the soup. At this point, we added a ½ teaspoon of cumin and ½ teaspoon of curry. This makes it pretty spicy, so add less if desired. Beware that curry powders come in different strengths, and spice the soup to your own liking. Test it as you go! 6. Serve. sfc cookbook 2014-2015

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Vegan Chili

serves 6-8

Ingredients: 2 tbs olive oil 1 medium yellow onion 2 large carrots 1 jalapeno pepper 3 cloves garlic ½ cup bulgar 2 tbs chili powder 1 tbs cumin 2 medium (2 cups) tomatoes 1 and ½ cups tomato sauce 1 cup and 3 Tablespoon vegetable stock 1 15oz can kidney beans 1 15oz can black beans to taste salt and pepper 1 bunch fresh cilantro Instructions: 1. Dice onion and carrots and add them to large pot with olive oil. 2. Begin to saute on medium heat. 3. Mince jalapeno and garlic, add to pot. 4. Add all other ingredients except cilantro. Cover and simmer for about an hour, stirring occasionally. 6. Serve with fresh cilantro on top.

sfc cookbook 2014-2015

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Caulif lower Pizza

serves 2

Ingredients: 2 ½ cups (about ½ a large head) cauliflower, grated 1 large egg, lightly beaten 11/4 cups shredded part-skim mozzarella cheese 2 tbs grated parmesan cheese to taste kosher salt and freshly ground black pepper 1/4 cup tomato sauce 1 cup grape tomatoes, sliced in half 2 cloves garlic, sliced 1/4 teaspoon crushed red pepper flakes fresh basil leaves, optional nonstick spray Instructions: 1. Line a rimmed baking sheet with parchment paper, and preheat oven to 425ºF. 2. Grate the cauliflower using a box grater until you have two cups of cauliflower crumbles. Place in a large bowl and microwave for seven to eight minutes, or until soft. Remove from the microwave and let cool. 3. Mix in the egg, one cup mozzarella, parmesan cheese, and salt and pepper. Once combined, pat into a 10-inch round on the prepared pizza pan. Spray lightly with nonstick spray and bake for 10 to 15 minutes, or until golden. 4. Top the pizza with the sauce, 1/4 cup mozzarella, grape tomatoes, garlic, and red pepper flakes. Bake in the oven until melted and bubbly, another 10 minutes. 5. Top with basil before serving.

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Bread Puddin’ serves 8 Ingredients: 4 cups cubed bread 1 teaspoon cinnamon 2 eggs 1 teaspoon vanilla ½ cup milk ½ cup raisins 1 cup sugar ¼ cup melted butter Instructions: 1. Preheat oven to 350 degrees F. 2. Place cubed bread in baking pan. 3. In a separate bowl, add eggs, milk, melted butter, sugar, cinnamon, and vanilla. Whisk until smooth. 4. Mix in raisins, and pour evenly over baking pan with bread. (If you are feeling fancy you can also add in some chocolate chips!) 4.Bake at 350 degrees for 40 minutes, until top layer is browned.

sfc cookbook 2014-2015

winter| page 38

Brown Sugar Oatmeal Cookies w/ Chocolate Chips

makes about 25 cookies

Ingredients: 1 cup (softened) butter 2 cups (packed) dark brown sugar 2 teaspoon vanilla extract 2 eggs 1 ½ cups all-purpose flour 1 teaspoon salt ½ teaspoon baking soda 3 cups rolled or quick oats Half a 12 oz. bag chocolate chips Instructions: 1. Preheat the oven to 350 F 2. Beat the butter and brown sugar in a mixer until they are creamed together (fluffy). Beat in the vanilla. Add the eggs one at a time, scraping the sides of the bowl down after each one. 3. In a separate bowl mix together flour, salt, and baking soda. 4. Add it to the creamed mixture in 2 to 3 batches, mixing until just combined. 5. Mix in the oats and chocolate chips until just combined. 6. Put balls of cookie dough on a cookie sheet (we use a teaspoon-sized amount) placing them about an inch apart (they do spread some in the oven). Bake for 12-13 minutes or until golden brown.

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Spring Sides SautĂŠed Asparagus Bread with Herbed Butter


Veggie Waffle Homemade Pasta with Pesto Vegan Jambalaya


Snickerdoodle Blondies Vegan Banana Brownies

Satuéed Asparagus

serves 8

Ingredients: 2 Tablespoon butter 2 lbs asparagus 2 ½ cups (thinly sliced) leeks 4 cloves garlic zest of 2 lemons zest of 1 orange 4 Tablespoon pine nuts, toasted 3 Tablespoon chopped parsley to taste salt and pepper 2-3 cups halved grape or baby tomatoes Instructions: 1. Add butter to skillet. Add asparagus pieces and leek and sauté until asparagus is tender, about 3-4 minutes. 2. Add grape/baby tomatoes and continue to saute. 3. Add garlic, lemon and orange zest, toasted pine nuts and parsley and sauté for about 1 minute, until fragrant. Season to taste with ground pepper and salt and serve immediately.

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spring | page 41

Bread with Herb Butter

makes a loaf

Ingredients: 1 ½ cup warm water 2 ½ teaspoon active dry yeast 2 cups whole wheat flour 1 cup all purpose flour 1 teaspoon salt 6 Tablespoon butter 1 Tablespoon any fresh herb of your choice Instructions: 1. In a small bowl, add yeast to warm water. Stir briefly. Let stand for 5 minutes. This is called “proofing” the yeast. 2. While waiting, combine flour and salt in large bowl. The recipe works with any combination of 3 cups of flour. The more whole wheat flour you add, the more nutritious and dense the bread will turn out. 3. After the yeast has proofed in the water, add mixture to flour. Mix together until all flour has been incorporated. 4. Cover bowl with plastic wrap and let rise in a warm room for 4-6 hours, until dough has doubled in size. 5. Preheat oven to 450 degrees. 6. Grease baking sheet. Remove dough from bowl and form into loaf on a pan. Let rise another half hour. 7. Bake for 30 minutes or until the bottom of the loaf sounds hollow when tapped. 8. Melt the butter in a microwave safe bowl 9. Finely chop any fresh herb of your choice-- thyme, rosemary, basil, dill, work great (also feel free to mix ‘em!) 10. Mix the butter and herbs and allow butter to set a bit in the fridge before use.

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spring | page 42

Veggie Waff les

serves 5

Ingredients: 1 1/4 cups whole wheat flour 3/4 cup all-purpose flour 1 teaspoon baking powder 1 teaspoon salt 2 eggs 3 Tablespoon vegetable oil 3/4 cup milk 2/3 cup water 2/3 cup parmesan-asiago cheese blend 2 stalks scallions 3 sprigs fresh basil 1 cup baby spinach 1/3 large orange bell pepper natural cooking spray Instructions: 1. In a medium-sized bowl, mix the flour, baking powder, and salt together. In a large bowl, whisk together the eggs, oil, milk, and water. 2. Add the flour mixture to the wet ingredients and stir until everything is well incorporated. 2. Fold in the cheese, scallions, basil, spinach, and orange pepper. We recommend dicing or mincing the vegetables and herbs, but whatever size you prefer is fine! The batter should be fairly thick. 3. Spray a waffle iron with cooking spray and heat it up. Pour some batter into the waffle iron. Be careful not to pour so much batter that it fills up the iron to the outer edge. If the iron is overfilled, the edges will not cook as well. 4. Cook the waffles for several minutes or to your desired color and crispness. 5. Let your waffles cool and serve with some maple syrup or just eat them plain! You should have about one waffle per person! Refrigerate any leftovers in an airtight container.

sfc cookbook 2014-2015

spring | page 43

Homemade Pasta & Basil Spinach Pesto with Peas Ingredients for pesto: 4 cups spinach 1 Tablespoon lemon juice 2 cups basil 1/4 cup parmesan cheese, grated 2 cloves garlic ½ teaspoon salt and pepper 1/3 cup plus Tablespoon olive oil optional: 2 boxes or 2 pounds pasta

serves 10

Ingredients for Homemade Pasta: 1 3/4 cups all purpose flour 1 teaspoon salt 1 Tablespoon ground chia seed 1 Tablespoon ground flax seed ½ cup water 1 Tablespoon olive oil

Instructions for pesto:

1. In a food processor, combine spinach, lemon juice, basil, cheese, garlic, and salt and pepper and process until smooth (about 30 seconds). 2. Slowly stream the oil into the processor until desired pesto consistency is reached.

Instructions for pasta:

1. Mix together ground seeds and water in a measuring cup. 2. Mix together flour and salt in mixing bowl and make a well. Add liquid mix to the well. Beat together and begin to incorporate the flour starting with the inner rim of the well. Continue until all of the flour is incorporated. 3. Start kneading the dough on a clean floured board, primarily using the palms of your hands. If the dough is too sticky, add more flour in ½ cup increments. 4. Once the dough is a cohesive mass, remove the dough from the board and scrape up any dry bits. Lightly flour the board and continue kneading for 3 more minutes. The dough should be elastic and a little sticky. 4. Continue to knead for another 3 minutes, remembering to dust your board with flour when necessary. 5. Wrap the dough in plastic wrap and set aside to rest for 20 mins, if using a pasta machine, or 60 mins, if using a rolling pin, at room temperature. Then divide dough into 4 pieces. Rolling Pin Directions: (Tip: You can use an unopened 1 liter plastic soda bottle as a rolling pin) Work with one piece at a time, keeping the rest of the dough covered. Keep both sides of pasta well-floured when rolling it out. Roll each piece into approx. 6” square. Start rolling it in one direction only, slowly lengthening the square into a long rectangle while keeping it only 6” wide. Keep dusting both sides of the pasta with flour while rolling it out. Transfer thinned dough to a kitchen towel or hang up to dry (a clean broom handle covered in plastic and propped between 2 chairs works well) for 10-15 mins. Repeat process with the rest of the dough. Fold air-dried pasta: fold long pasta rectangle in halves lengthwise until you get a 2-4” wide roll. Using a sharp knife, slice cross-wise into ¼” strips. Unfold the pasta to reveal long ¼” noodles, and transfer to a lightly floured board. To Cook: Cook in salted boiling water for 2-4 mins, or until done. Optional: substitute 2 extra large eggs for the seed and water mixture.

sfc cookbook 2014-2015

spring | page 44

Vegan Jambalaya

serves 10

Ingredients: 14 oz. tofu, or tempeh (optional) 1 Tablespoon olive oil 3 teaspoon creole seasoning 1 medium onion 2-3 bell peppers 5 ribs celery 1 Tablespoon smoked paprika 1 cup brown rice (uncooked) 2 cups vegetable broth 1 cans diced tomatoes to taste salt/garlic salt Instructions: 1. In a large pot on medium heat, add the tempeh (or tofu!), olive oil, and creole seasoning 2. Cook until the tempeh begins to brown, about 5 minutes. 3. Add the onions to the pot, continue cooking on medium heat about 3 minutes. 4. Start a second pot of water to boil the rice. You’ll do this separately and add to veggies later. 5. Once the second pot is boiling, add rice and salt. Place a lid on the pot and let simmer until absorbed, about 30 minutes. 6. Dice all the vegetables. 7. Add the celery, bell peppers, smoked paprika, vegetable broth, and diced tomatoes to the large pot, stir well. Allow to come to a boil. 8. Place a lid on the pot, and turn the heat down to low. Allow to simmer about 30 minutes. 9. Drain about 1/3 of liquid. 10. Let it cook down with lid off, until the consistency is to your liking. Add the rice to the veggies. 11. Serve it up and Laissez les bons temps rouler (let the good times roll!)

sfc cookbook 2014-2015

spring | page 45

Snickerdoodle Blondies serves 20-25 Ingredients: 2 2/3 cups all-purpose flour 2 teaspoon baking powder 1 teaspoon salt 3 teaspoon cinnamon 1/4 teaspoon ground nutmeg 2 cups packed brown sugar 1 cup (8oz) salted butter, room temperature 2 eggs 1 Tablespoon vanilla extract 2 Tablespoon granulated sugar Instructions: 1. Preheat the oven to 350 degrees F. Lightly grease a 9x13-inch baking pan, set aside. 2. Whisk together the flour, baking powder, salt, cinnamon and nutmeg in a medium bowl, set aside. 3. Beat together the butter and brown sugar on medium speed until light and fluffy, about 5 minutes. Add the eggs one at a time, and then the vanilla. Beat, scraping the bowl, until thoroughly combined. On low speed, gradually add the flour mixture until just combined. Give the dough a final stir with a spatula or wooden spoon to make sure the flour is incorporated. 4. Spread the dough evenly into the pan (I found an offset spatula was the best tool for the job, as it’s a thick batter). Combine the granulated sugar and cinnamon in a small bowl and sprinkle evenly over the top of the batter. 5. Bake for 25-30 minutes or until the surface springs back when gently pressed. Cool completely before cutting. Store in an airtight container at room temperature.

sfc cookbook 2014-2015

spring | page 46

Vegan Banana Brownies makes about 15 brownies Ingredients: 2 cups flour 1 ½ cups sugar 3/4 cup cocoa powder 1 teaspoon salt 1 teaspoon baking powder 4 bananas (ripe) 1/4 cup milk substitute (rice, soy, almond, ect) 1/4 cup vegetable oil 1 teaspoon vanilla extract Instructions: 1. Preheat oven to 350 degrees. Grease a 9 by 13 glass pan. 2. Combine all dry ingredients in one bowl and wet ingredients in another. 3. Stir ingredients together until just mixed. 4. Put batter in pan and bake 25-35 minutes or until toothpick inserted in center comes out clean. 5. Let stand 10 minutes before serving.

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spring | page 47

Summer Sides Spring Rolls Spinach Salad w/Hollyhock Dressing


Spiced Lentil Patties Couscous Salad Frittata w/Summer Veggies


Strawberry Rhubarb Cobbler Yogurt Pops Coconut Ice Cream Blackberry Peach Gallette

Spinach Salad with Hollyhock serves 6 Dressing Ingredients: 6-8 cups baby spinach leaves 1 granny smith apple, thinly sliced 1 sliced cucumber ½ cup pecan halves and/or pumpkin seeds ½ cup pomegranate arils Dressing: 1 cup olive oil 1 cup nutritional yeast 1/4 cup soy sauce 1/4 cup apple cider vinegar 1 clove garlic, minced 1 pinch cayenne pepper add amount of water you feel is necessary Instructions: 1. Wash and slice the apple and cucumber. 2. Rinse the spinach and add all the ingredients to a large mixing bowl or salad bowl. 3. In a separate bowl mix in all dressing ingredients and toss it over the finished salad! Did you know? Hollyhock is a type of salad dressing made from nutritional yeast. Nutritional yeast is made from a single-celled organism called Saccharomyces Cerevisiae -- first grown on molasses, then harvested, washed and dried with heat in order to deactivate it. Nutritional yeast is full of nutrients like B-vitamins, folic acid, protein and zinc. It also is just super tasty and is used a lot as a flavor enhancer. TIP: Sprinkle a bit on popcorn, it is amazing!1

1 The Fat Free Vegan. (2011, Oct 6). “What the Heck is Nutritional Yeast?” Retrieved from http://http://blog. sfc cookbook 2014-2015

summer| page 49

Spring Rolls

serves 6

Ingredients: 6 rice paper wrappers 1 cup lettuce (any kind will work) 1 carrot 2 stalks celery 3 radishes 1/3 block tofu ½ avocado 2 green onions Sauce (not pictured) Garlic Chili Paste Peanut Sauce


1. Shred one cup of lettuce, grate the carrot and radishes and thinly slice the celery lengthwise. 2. Cut the tofu into long strips and the avocado and green onions into small pieces. 3. Boil some water and pour into a shallow bowl. 4. Dip each rice paper wrapper in the warm water until it becomes very pliant. 5. Place wrapper on a plate and fill the center with a bit of all the ingredients. 6. Fold the ends and then up from the bottom like an envelope. 7. To make sauce mix 2 parts chili paste to 1 part peanut sauce.

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summer| page 50

Spiced Lentil Patties with Lemon Herb Yogurt Sauce serves 6 Ingredients: 2 cups red lentils

1 medium onion, diced ½ green bell pepper, diced ½ large carrot, grated 2 teaspoon garam masala 1 teaspoon cumin 1 teaspoon fresh ginger 3 eggs 2 cups flour 1 teaspoon salt 1 teaspoon fresh ground black pepper 1/4 cup cilantro, finely chopped canola oil (for frying)

Ingredients for Yogurt Sauce: 1 cup nonfat yogurt 2 teaspoon Italian seasoning (or fresh herbs) juice from half of a fresh lemon

Instructions: 1. In large saucepan, bring lentils to boil in 4 cups of water, cover, reduce the heat to low and simmer for 10 minutes or until the lentils are very soft. Drain the lentils well. 2. Meanwhile, in a large skillet, sauté the onion and bell pepper for 5-7 minutes or until soft and golden brown. Add garam masala, cumin, and ginger and continue cooking for 2 minutes until spices are fragrant. 3. In a large mixing bowl, whisk together eggs, salt, black pepper, and cilantro. Add cooked lentils, sautéed vegetables, and flour, and mix until combined. 4. In the large skillet, heat canola oil over medium heat. Working in batches, use a ¼ cup measure to drop batter into the hot oil and flatten out into patties using a spatula. Fry the patties for a few minutes on each side until golden-brown and crisp, adding more oil to the pan as necessary. 5. Serve warm with yogurt sauce. 6. For yogurt sauce: Combine all ingredients and set aside to top patties.

sfc cookbook 2014-2015

summer| page 51

Couscous Veggie Salad serves 2 Ingredients: 1 cup couscous 1 cup water 1 teaspoon salt 2 cups vegetables from the farmers market! (could include: onions, garlic, carrots, bell pepper, parsley, tomato) 1 Tablespoon Spices (could include a mix of cumin, Italian seasoning, lemon juice, black pepper) Instructions: 1. Bring the water to a boil in a small saucepan. Stir in couscous and salt. Turn down heat and let simmer for 10 minutes. If the couscous hasn’t absorbed the water or is still crunchy after this time, cover and let it sit for a few more minutes. 2. Meanwhile, saute or roast vegetables until cooked. Feel free to use any vegetable that needs using up. Add in spices while cooking. 3. Combine all ingredients in a bowl and serve warm.

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summer| page 52

Frittata with Summer Veggies

serves 6

Ingredients: 1 Tablespoon olive oil 2 cloves minced garlic 1/3 cup diced sweet onion 1 cup diced zucchini 6 eggs a splash milk 2 sprigs thyme to taste salt and pepper 2/3 cup peas ½ cup feta cheese Instructions: 1. Heat oil in an 8-10 inch oven-safe saute pan over medium heat. Add garlic, onion, and zucchini to the pan and cook until tender, about 5-7 minutes. 2. Preheat the broiler. 3. While the vegetables are cooking, whisk together the eggs, milk, salt and pepper, and thyme in a large mixing bowl. Pour the egg mixture into the pan with the vegetables. Scatter the peas and feta over the mixture. Cook over medium heat for 10-12 minutes, until the frittata is almost set and not runny. 4. Put the pan in the oven and broil the frittata for about 3 minutes, or until set.

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Strawberry Rhubarb Cobbler serves 10-12 Ingredients: 4 ½ cups rhubarb, chopped 1 ½ cups strawberries, sliced ½ cup sugar 1 Tablespoon corn starch 1 teaspoon orange zest Cobbler crust: 2 Tablespoon sugar 1 cup flour 1 ½ teaspoon baking powder ½ teaspoon cinnamon 1/4 teaspoon salt 1/4 cup butter 1/4 cup milk 1 large egg, slightly beaten ½ teaspoon vanilla extract Instructions: 1. Preheat the oven to 350 degrees F. 2. In a medium bowl, mix the rhubarb and the strawberries with the sugar, corn starch, and orange zest. Let sit for 30 minutes to bring out the juices. 3. In a separate medium bowl, whisk together 2 Tablespoons of sugar, flour, baking powder, cinnamon, and salt. Cut the butter in either with a pastry blender or your hands. Combine until the mixture resembles coarse crumbs. 4. Add in the milk, egg, and vanilla, stir until just moistened. Don’t overmix. 5. Pour strawberries and rhubarb into a 2-quart casserole dish or individual casserole dishes/ramekins. 6. Drop the cobbler batter on top of the fruit. 7. Bake for 30-35 minutes until cobbler crust is golden brown and fruit filling is bubbling. If desired, serve with whipped cream or vanilla ice cream. sfc cookbook 2014-2015

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Roasted Berry and Honey Yogurt Pops makes 8 popsicles Ingredients: 12 oz (1 ½ cups) of mixed berries (blackberries, raspberries, blueberries) 2 teaspoon sugar pinch sea salt 2 Tablespoon and 1 ½ oz honey 3/4 small lemon juiced Instructions: 1. Preheat oven to 350° F. Line the baking sheet with parchment paper. 2. In a medium bowl, gently toss berries with the sugar, a dash of sea salt and 2 Tablespoons honey. 3. Pour the berries onto the prepared baking sheet and arrange the berries in a single layer. 4. Roast for 30 minutes, stirring halfway, or long enough for the berry juices to thicken but not burn (watch the edges in particular). 5. While the fruit is roasting, blend together the Greek yogurt and lemon juice in a medium bowl. Mix in honey to taste, until it is barely sweet enough for your liking (keep in mind that the berries will be very sweet). Add more lemon juice if you want tart popsicles. 6. Remove berries from oven and let cool for 15 minutes. Scrape the berries into the yogurt mixture and gently fold the mixture (do not mix thoroughly). 7. Spoon mixture into popsicle molds and freeze for at least five hours. 8. When you’re ready to pop out the popsicles, run warm water around the outsides of the molds for about ten seconds and gently remove the popsicles. 9. Eat quickly or they’ll melt! sfc cookbook 2014-2015

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No Churn

Coconut Ice Cream

serves 16

Ingredients: 1 pint (2 cups) heavy whipping cream 1 (15 oz), can of Cream of Coconut (Not to be confused with coconut milk! Find the Cream of Coconut in the aisle with the alcoholic mixers.) Instructions: 1. In the bowl of a stand mixer with the whisk attachment, whip the heavy whipping cream on high speed until stiff peaks form (about 3½ minutes). 2. Fold in the cream of coconut until well incorporated. 3. Pour the ice cream mixture into a 2 quart freezer-safe container. 4. Freeze for 6 hours or until firm; overnight is best. Store in the freezer.

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Blackberry Peach Galette

serves 4-6

Ingredients: 5 ripe peaches peeled and thinly sliced 6 ounces blackberries 1 ½ teaspoon cinnamon 1 teaspoon nutmeg 1 teaspoon vanilla extract 2 Tablespoons butter (small cubes) 1 Tablespoon honey 1 Tablespoon raw sugar

Whole Wheat Galette Crust: 1 1/4 cups whole wheat flour ½ teaspoon salt 8 Tablespoons refrigerated unsalted butter (cubed) 4 Tablespoons ice water raw sugar for dusting

Instructions: 1. First, prepare the crust. Whisk together the flour and salt in a large bowl. 2. Use a butter knife and your hands to cut into the cold butter until the mixture has coarse crumbs. 3. Add four Tablespoons of ice water, and mix with a spoon until it starts coming together into a workable dough. If it still looks dry, add one Tablespoon of water at a time until you reach the right consistency. 4. Form the dough into a circle, then wrap it tightly in plastic and refrigerate for one hour. You want the butter to be cold so the baked crust turns out flaky. 5. In a bowl, mix together all of the filling ingredients. 6. Once your dough has been refrigerated for nearly an hour, preheat the oven to 400° F. Line a baking sheet with parchment paper. 7. Place your dough disk on a lightly floured work surface. Roll the dough out into approximately a 12-inch round. You don’t want any holes or extra thin spots, though, so don’t stretch it too far. Place the rolled dough onto your prepared baking pan. 8. Add your filling: using your hands, transfer the filling to the center of the galette. Arrange the berries and peaches into a pleasing pattern, leaving about two inches of crust around the edges. 9. Start at one end and fold the edge over the filling, pleating as you go around. The folded over edges will catch any extra juices as it cooks. 10. Sprinkle cold water over the crust. Sprinkle a light dusting of raw sugar over the entire galette. 11. Bake 30 to 40 minutes, until the crust is lightly golden. Allow to cool slightly before cutting and serving.

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Food Justice Organizations The UW Farm - - - - - - - - - - 59 Husky Real Food Challege - - 59 Chaco Canyon - - - - - - - - - - 60 City Fruit - - - - - - - - - - - - - 60 Lettuce Link - - - - - - - - - - - 60 Community Alliance for Global Justice - - - - - - - - - - 61 Seattle Food Rescue - - - - - - 61 Seattle Tilth - - - - - -- - - - - - 61

Food Justice Resources and Organizations There is a lot of amazing and important work surrounding the issues of food justice and food sovereignty in the Seattle area. Many of these organizations are working for the right of communities to have grow, distribute and have access to healthy and affordable food (what we consider food justice) and their right to control where their food is coming from (what we consider food sovereingty. Here are just a few of them who are fighting the good fight.

The UW Farm The farm’s mission is to be the campus center for the practice and study of urban agriculture and sustainability, and an educational, community-oriented resource for people who want to learn about building productive and sustainable urban landscapes. Visit or The UW Farm on Facebook or email Farm Manager, Sarah Guerkink at for updates and volunteering schedules.

Husky Real Food Challenge The Real Food Challenge (RFC) is a national grassroots movement of university students working towards a healthy, sustainable and just food system. RFC is a student run initiative whose driving decision-making bodies are at minimum half students, with non-student organizing facilitators. The Husky Real Food Challenege is a a registered student organization at the University of Washington working to bring more Real Food to the UW campus. Their vision is to create an active and engaged campus food community supporting a transparent and healthy campus food system serving food that represents our values. They are pushing for our University to commit to 25% Real Food by the year 2020 by enacting the Campus Commitment. For information on what constitutes Real Food and on the HRFC check them out at www. sfc cookbook 2014-2015

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Food Justice Resources and Organizations Chaco Canyon Organic Cafe Chaco Canyon is an organic, vegan restaurant that has existed in the University District for over 12 years. It was the first restaurant in Seattle to be certified organic. Chaco aims to provide quality food to the community as well as specifically providing access to vegan, raw, and dietary restrictive diets. They have expanded to locations in West Seattle and Greenwood, developing a distinct community-oriented feel at each location. Find more information on their website:

City Fruit City Fruit promotes the cultivation of urban fruit in order to nourish people, build community and protect the climate. They help tree owners grow healthy fruit, provide assistance in harvesting and preserving fruit, promote the sharing of extra fruit, and work to protect urban fruit trees. Get involved by signing up to volunteer at a community harvest, serve as an Ambassador in your neighborhood, or donate fruit from your tree! Visit for more information or email Natalie Place ( to get involved!

Lettuce Link Lettuce Link fosters community connections through gardening education, sustainable food production, environmental stewardship, and raising awareness about good nutrition and food justice. They also fight hunger by providing low-income individuals with seeds and materials, and supporting backyard gardeners in donating fruits and vegetables grown in King County. Learn more at

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Food Justice Resources and Organizations Community Alliance for Global Justice Community Alliance for Global Justice educates and mobilizes with individuals and organizations to strengthen local economies everywhere. CAGJ is grassroots, communitybased and committed to anti-oppressive organizing as we build solidarity across diverse movements. CAGJ seeks to transform unjust trade and agricultural policies and practices imposed by corporations, governments and other institutions while creating and supporting alternatives that embody social justice, sustainability, diversity and grassroots democracy. Check out or email for more information.

Seattle Food Rescue Seattle Food Rescue is a non-profit organization whose goal is to transport and re-distribute food that would otherwise be wasted. Unwanted food is rescued by our volunteers on bicycles from businesses and brought to charities and agencies that serve hungry, unhoused, and low-income individuals. Currently SFR is most strongly based in Capitol Hill, with a strong volunteer base at Seattle University. SFR is looking to expand to the University District in the near future with the hopes of working with U-district grocers, markets, and the UW itself. Learn more at

Seattle Tilth The mission of Seattle Tilth is to inspire and educate people to safeguard our natural resources while building an equitable and sustainable local food system. Volunteer in cooking and nutrition, environmental stewardship, farm and garden,teaching, and outreach. Visit seattletilth. org/get-involved/volunteer for more information. sfc cookbook 2014-2015

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References What is a Cooperative? International Co-operative Alliance // “What is a co-operative?” www. Bulk Buying The Original Boise Co-op // “Benefits of Buying Bulk” Frontier Co-op // “Advantages of Buying in Bulk” BIG: bulk is green council // “Bulk Food Facts” “Got questions about bulk?” “The Earth Loves Bulk Foods” Shopping at the U District Farmers Market Seattle Neighborhood Farmers Markets // “U-District Neighborhood Farmers Markets.” Seasonality Healthier US School Challenge Vegetable Group, Washington State Department of Agriculture // “Washington Grown Vegetable Seasonality Chart” Dirty Dozen, Clean Fifteen Pou, Jackie, PBS // “The dirty dozen and clean 15 of produce” Label Guide The Humane Society of the United States // “How to Read Egg Carton Labels” Schueller, Gretel // Audubon // “The Truth Behind Food Labels.” Audubon. Real Food Challenge // Real Food Guide Kale Eggplant Lasagna Lauren Hill Homemade Pasta Lois Blanford Rivera Spinach Salad with Hollyhock Dressing The Fat Free Vegam // “What the Heck is Nutritional Yeast?” Resources The UW Farm Husky Real Food Challenge Chaco Canyon Organic Cafe City Fruit Lettuce Link Community Alliance for Global Justice Seattle Food Rescue Seattle Tilth Association

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