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Recipes

Homemade Natural Egg Dyes

4/11/2022

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Directions
  1. Combine 1 qt water and 2 Tbsp white vinegar in a medium pot.
  2. Bring it to a boil and add your dye ingredients for the egg color of your choice (listed below). Lower the heat and let simmer for 30 minutes.
  3. Let cool. Strain the dye to remove any food fragments.
  4. Add the eggs to the strained dye and let soak for at least 30 minutes. When it reaches the desired color, remove the egg with tongs and pat it dry with paper towels.
Ingredients for each color
  • Red/Dark Pink Eggs: Add 4 cups chopped beets and follow the instructions above.
  • Orange Eggs: Add 4 cups yellow onion skins and follow the instructions above. For a brighter orange, let the eggs sit in the dye overnight.
  • Light Orange: Bring 2 cups water to a boil. Add 4 Tbsp paprika and white vinegar, and mix until combined. Pour the mixture into a jar and let cool to room temperature. Add an egg and soak until you are happy with the color. Remove with a slotted spoon and rinse with cool water. Let dry.
  • Yellow: Add 3 Tbsp turmeric and follow the instructions above.
  • Light Blue: Add 3 cups chopped red or purple cabbage and follow the instructions below. For a brighter blue, let the eggs sit in the dye overnight.
  • Dark Blue: Add 4 cups blueberries and follow the instructions above.
  • Deep Red: Add skins from 6 red onions. Add in 2 cups of water and 3 Tbsp of white vinegar to the pot. Bring the mixture to a boil and simmer for 15 minutes. Let the mixture cool to room temperature and strain the liquid into your jars. Add an egg and let soak until you are happy with the color. Remove with a slotted spoon and rinse with cool water. Let dry.
  • Green: Add spinach leaves to a saucepan and pour in 2 cups cold water and 4 Tbsp white vinegar. Bring it to a bowl and follow the steps listed above.
  • Purple: Pour about a cup of red wine into a jar. Add an egg and let soak until you are happy with the color. Remove with a slotted spoon and rinse with cool water. Let dry.
  • Burnt Orange: Boil water in a tea kettle. Pour water into a jar with 3 black tea bags and let steep for 30 minutes. Let the water cool at room temperature. Add an egg and let soak until you are happy with the color. Remove with a slotted spoon and rinse with cool water. Let dry.
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On the left are un-dyed eggs. On the right are after using homemade dyes. Photo credit: Dying Colored Easter Eggs - Gardenerd.com
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Farm to School Recipe Project

1/10/2022

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Sprout MN is focused on strengthening the local food system in central Minnesota by connecting growers, eaters, creatives and economic developers to increase healthy food access, encourage entrepreneurship, and cultivate creativity. Sprout’s story is deeply rooted in supporting farm to school initiatives, and its pioneering spirit has helped school districts and growers around the state create farm to school networks of their own.
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Sprout specializes in working with small family farms to aggregate locally produced fruits, vegetables and shelf-stable items that are 100% produced in Central Minnesota. Sprout works with numerous restaurants, food cooperatives, hospitals, long-term care facilities and manages a direct-to-consumer Community Supported Agriculture Program.

Through this USDA Farm to School grant program, Sprout worked area school districts to develop, test and implement brand new recipes that feature often underutilized produce, including beets, carrots, rutabaga and squash. A Core Team consisting of food service directors, head cooks and food service staff created, developed, critiqued and adjusted the recipes. Students participated in six sensory exploration tasting events. The Core Team then completed Train the Trainer sessions of over 24 additional food service staff.
​
The farm to school network creates immeasurable positive impact on both producers and school districts nationwide. For Sprout and Central Minnesota districts, the initiative has been instrumental in education of students and staff about the origins of the produce on their plates. Sprout seeks opportunities to support small family farms in central Minnesota through the longstanding relationships with food service directors and to advance our efforts on innovative ways to continue to introduce locally grown, nutritious foods onto the plates of school-aged children.
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Leek and Potato Soup

9/28/2021

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By: Kelley Dillon
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Ingredients​
  • 3 leeks, dark green sections removed and lighter section chopped
  • 1 lb potatoes, diced
  • ​2-3 carrots, peeled and diced
  • 1 fennel bulb, cored and chopped
  • 4 garlic cloves, minced
  • 3 Tbsp sunflower oil
  • 4 cups vegetable broth
  • 1 cup heavy cream
  • Salt and pepper to taste 
Directions
  1. In a large pot over medium heat, sauté leeks, fennel, garlic, and seasonings in oil until softened.
  2. Add stock and remaining vegetables, stir, and increase heat to medium-high.
  3. Once boiling, turn heat to medium and let simmer for about 30-45 minutes. Then, stir in heavy cream.
  4. Blend soup to desired consistency or enjoy as is. Top with fennel herb, sour cream, cheese, or bacon. 

​Leeks have a sweet, mild onion flavor


Selection tip: Look for firm, straight leeks with bright white bulbs and green leaves. The bulbs should not be cracked or shriveled. The leaves should not look yellow or wilted.

Storage tip: refrigerate leeks loosely wrapped in plastic.

Preparation tip: Carefully wash the tightly rolled leaves that often harbor sand and grit. Cut off the darker green tops of the leek and peel away any tough leaves.  

This recipe was inspired by our CSA which included leeks from Kleinschmidt Farms. 

"1 in 9 U.S. households are food insecure."
- U.S. Department of Agriculture, 2020

Food justice is a holistic and structural view of the food system that sees healthy food as a human right and addresses structural barriers to that right. Sprout addresses barriers to accessing local, nutritious food by aggregating products from local farmers.

Buying local food is a form of food justice because it strengthens the local food system and improves access to nutritious food. When local farmers are supported, the community is supported 

Leeks are a member of the onion family. These root vegetables can be wild or cultivated. Wild leeks, or ramps, are smaller and have a more intense onion-like flavor. Cultivated leeks are larger and have a sweeter onion flavor.

Leeks are a good source of vitamins K, A, C, and B6, as well as minerals iron and manganese. Vitamin K is essential for bone health and blood clotting. 
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Three Sisters Chili

9/22/2021

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​By: Kelley Dillon
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Ingredients
Chili:
  • ​1⁄4 cup sunflower oil
  • 1 onion, diced
  • 1 bell pepper, diced
  • 5 garlic cloves, minced
  • 1 butternut squash
  • 3 15 oz cans beans, drained and rinsed
  • 5 tomatoes, diced
  • 3 cups vegetable broth
  • 2 corn, cut off cob
  • 1 tablespoon ground cumin
  • 1 teaspoon dried oregano
  • 1 bay leaf
  • 1⁄2 cup chopped cilantro
  • Salt and pepper to taste 
Directions
  1. Cut the butternut squash in half, peel, and scoop out the seeds to save for later. Chop squash into 1/2 inch cubes.
  2. In a large pot over medium heat, sauté onions, peppers, and garlic for 5 minutes.
  3. Add the rest of the ingredients, cover, and simmer for 15-20 minutes. Uncover and simmer until the squash is fork-tender.
  4. Serve, top with cheese or sour cream, and enjoy. 

Butternut squash has a sweet, buttery flavor

Selection tip:​ Select squash with minimal bruising and no obvious cuts or oozy areas. The squash should feel  heavy for its size.

Storage tip: Store at room temperature. For longer storage, keep it in a cool, dark place.

Preparation tip: Roast seeds with your favorite seasonings for a healthy snack.

This recipe was inspired by our CSA which included butternut squash from Eagle Valley.

"[Food sovereignty] puts the aspirations and needs of those who produce, distribute and consume food at the heart of food systems and policies."
- Nyéléni, food sovereignty activist 

“Three Sisters” refers to the trio of corn, beans, and squash. Many Native American tribes interplanted this trio. this method of interplanting introduced biodiversity, which does many things—from attracting pollinators to making the land richer instead of stripping it of nutrients. Together, the three sisters provide both sustainable soil fertility as well as a healthy diet.

There are two types of squash: summer and winter. Butternut squash is a variety of winter squash. Many other varieties come in different shapes, sizes, and colors.

Butternut squash is packed with fiber, vitamin A, vitamin C, potassium, and magnesium. Magnesium is one of seven essential macrominerals. Magnesium helps to maintain nerve and muscle function, bone strength, a steady heartbeat, and supports the immune system. 

Food sovereignty is the right to healthy and culturally appropriate food produced through ecologically sound and sustainable methods. Power in the food system can be reclaimed by rebuilding relationships between people and the land, and between food providers and those who eat.
 ​
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Salsa Stuffed Bell Peppers

9/15/2021

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By: Kelley Dillon
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Ingredients
Stuffed Peppers:
  • 4 bell peppers, cut in half and cored
  • 2 Tbsp sunflower oil
  • 1 sweet potato, diced
  • 1 onion, diced
  • 1 corn, cut off cob
  • 1 10 oz can black beans, rinsed
  • 2 cups brown rice or quinoa, cooked
  • 1 cup salsa
  • 1/4 cup cilantro
  • Salt and pepper to taste
  • 2 cups Mexican cheese​
Directions
  1. Roast sweet potatoes with oil at 425 F for 20 minutes.
  2. Sauté onions, corn, and black beans in oil and seasonings over medium heat.
  3. Combine all ingredients and stuff each half of bell pepper with the mixture. In a casserole dish, bake at 350 F for 30 minutes. Sprinkle tops with extra cheese and bake for another 15 minutes.
  4. Top with sour cream, hot sauce, or salsa and enjoy.

Green and purple bell peppers have a slightly bitter, grassy flavor, while orange, red, and yellow peppers have a sweeter flavor.

Selection tip: Select colorful, taut, glossy peppers

Storage tip: Refrigerate whole with stem intact 

This recipe was inspired by our CSA which included bell peppers from Enos Bontrager.

"Eating is an agricultural act."
​- Wendell Berry, author, food activist, and farmer 

Bell peppers, or sweet peppers, have been cultivated for over 9000 years. They originated from Central and South America. Now, bell peppers are used in virtually every cuisine.

Although typically thought of as vegetables, bell peppers are actually fruit. They come in a rainbow of colors: red, green, yellow, orange, purple, dark brown, and cream. Bell peppers change colors and sweeten as they ripen. Red, yellow, and orange bell peppers are actually green bell peppers that have been left on the vine to continue ripening. 

Bell peppers are an excellent source of fiber, potassium and
vitamins A, C, and B6. A large red pepper has 3X more vitamin C than an orange. Vitamin C is necessary for the growth, development and repair of all cells and body tissues.

The food system is a complex network of activities involving the production, processing, transport, consumption, and disposal of food. Buying local products simplifies the food system and ensures the highest quality of product. It also improves local food access and and supports families in the community. ​
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Carrot Cake Pancakes

9/10/2021

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​By: Kelley Dillon
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Ingredients 
Pancakes:
  • 1 1⁄4 cups flour
  • 2 tsp baking powder
  • 2 tsp ground cinnamon
  • 1⁄4 tsp salt
  • 2 Tbsp brown sugar
  • 1⁄4 cup oats
  • 2 cups carrot, grated
  • 2 apples, diced
  • 3⁄4 cup milk
  • 1 Tbsp sunflower oil
  • 1 1⁄2 tsp vanilla extract
  • 2 eggs, beaten
  • Maple syrup
Directions:
  1. Combine the dry and wet ingredients in separate bowls. Add dry ingredients to the wet ingredients. Whisk until combined.
  2. Coat a nonstick skillet with oil. Over medium heat, scoop 1⁄4 cup of batter into the skillet. Cook until tops bubble and edges are slightly brown. Flip and cook until golden brown. Repeat with remaining batter.
  3. Top with maple syrup and enjoy. 

Carrots have a sweet, mildly aromatic flavor 

Selection tip: Select bright, firm, and crisp carrots 

Storage tip: Refrigerate in a loose or open plastic bag

This recipe was inspired by our CSA which included carrots from Enos Bontrager.

"Make half your plate fruits and vegetables."
- Dietary Guidelines for Americans, 2020-2025 
Enos Bontrager is an Amish farmer. In addition to being certified organic, they forgo motorized mechanical equipment. They rely on teams of horses and true grit to plant, raise, and harvest their products that are made available to the community by Sprout.

The social determinants of health are the 
economic and social conditions that influence individual and group differences in health status. This includes the ability to access and afford nutritious food. 

Carrots are a root vegetable in the parsley family. The natural season is late summer and fall, but they may be harvested throughout the winter. Two types exist: wild and cultivated/ domesticated carrot. There are several hundred varieties of orange, purple, yellow, and white colors.

Carrots are an excellent source of vitamin A, as well as vitamins B6, B7, 
C, K, and minerals potassium and magnesium. Vitamin A promotes eye, skin, and immune health. 
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Apple of My Eye Roasted Veggies

9/1/2021

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​By: Kelley Dillon and Jenny Breen
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Ingredients
Roasted vegetables:
  • 2 apples, sliced
  • 1 acorn squash, diced
  • 1 potato, diced
  • 1 onion, sliced
  • 1 bell pepper, diced
  • 2 Tbsp sunflower oil
  • 2 Tbsp garlic, minced
  • 2 Tbsp rosemary
  • 1 tsp thyme
  • Salt and pepper to taste
  • Optional: your choice of protein 

​
Directions
  1. Add all the vegetables (and protein) to a large baking dish. Drizzle oil and toss with the seasonings to coat all the vegetables.
  2. Roast vegetables in the oven at 375 F for about 50-60 minutes until potatoes and acorn squash are soft or protein is cooked through.
  3. Enjoy by itself, with your favorite grain, or on top of a salad.

​Apples are crisp and crunchy with a sweet or tart flavor 

Selection: Select firm apples without bruises or skin breaks

Storage: Refrigerate apples to maintain best quality and crispness

This recipe was inspired by our CSA which included apples from Oasis Orchards.

"I want to provide something good for my community and improve access to fresh produce."
- Christine Albrecht, Oasis Orchards 

Apples have been beloved since the beginning of human history. There are thousands of apple varieties. Since the apple breeding program began at the University of Minnesota in 1888, nearly 30 apple varieties have been developed. These varieties include SweeTango, Honeycrisp, Zestar!, Kinderkrisp, and SnowSweet that are grown at Oasis Orchards.

Christine Albrecht at Oasis Orchards began growing apples because she wanted to address food insecurity in the community by improving access to fresh produce. Food insecurity is the lack of reliable access to affordable, nutritious food. 

Apples are fruit that grow from flowering trees. Apple trees take 4-5 years to produce their first fruit. Apple varieties that fall into three broad categories: cider, cooking, and dessert varieties. They differ in size, shape, acidity, crispness, flavor, and shade of red, green, or yellow.


There is truth to the saying “an apple a day keeps the doctor away.” Apples are nutrient dense. Nutrient dense food is the foundation of a healthy eating pattern and is recommended to maintain good health and prevent disease. Apples are full of vitamins A and C, potassium, fiber, and antioxidants. Vitamin C is important for immune function and skin health. ​
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Rather Roasted Garlic Red Pepper Sauce Pasta

8/25/2021

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By: Kelley Dillon and Jenny Breen
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Ingredients
Pasta sauce:
  • 1 whole garlic head
  • Sunflower oil
  • 2-3 red bell peppers, halved and cored
  • 1⁄2 onion
  • 1 tomato
  • 2 Tbsp fresh or dried basil
  • Salt and pepper to taste
  • 1 cup parmesan or 2 Tbsp nutritional yeast
  • Reserved pasta water
  • Additional: 1 lb pasta 

Directions
  1. Cut the top off the garlic head to expose each of the cloves. Drizzle with oil and wrap in aluminum foil.
  2. Roast red bell peppers skin side up, onion, and garlic at 425 F for 25 minutes or until the red bell peppers have slightly charred.
  3. Place peppers in a tupperware container, cover, and steam for 30 minutes. Peel the skin off the peppers.
  4. Squeeze garlic into a blender and blend along with the remaining ingredients but the pasta and pasta water.
  5. Cook pasta and reserve pasta water. Add water to blender until sauce is at desired consistency. Add sauce to pasta and enjoy. ​

Garlic has a pungent, spicy flavor that sweetens once cooked

Selection tip: Select firm bulbs free from sprouts, brown or black spots, soft spots, or loose cloves
​

Storage tip: store garlic unpeeled at room temperature 

This recipe was inspired by our CSA which included garlic from Glassworks Vines.

"There’s nothing better than growing your own food and buying local so you know where your food comes from."
​- Joy Hoppe, Glassworks Vines

Garlic was one of the first herbs cultivated. Originally used for medicinal purposes, it’s now mostly used as a spice that enhances the flavors of a dish. Throughout time, garlic has been a staple in virtually every cuisine around the world.

Joy Hoppe is a 5th generation farmer of Glassworks Vines. She believes food is at the center of health equity. Health equity is the equal opportunity for everyone to achieve good health by reducing barriers like limited access to nutritious food.


Garlic cloves are found in the bulbs of bulbous plants. Two types of garlic, softneck and hardneck, differentiate based on stiffness of the plant stem, size, color, and flavor intensity. However, softnecks do not grow well in MN because of our colder climate.

Pungent flavors of garlic and other herbs can replace excess salt in food. Most Americans consume too much sodium from processed foods. Cooking at home is a way to maintain healthy sodium intake. Garlic is also full of vitamin B6 and C, copper, manganese, selenium, and phytonutrients. 
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Cool Cucumber-Kale Dip

8/18/2021

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​By: Kelley Dillon and Jenny Breen 
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Ingredients
Dip:
  • 1 bunch of kale
  • 1 cucumber, grated
  • 1⁄2 onion, grated
  • 2 cups plain greek yogurt or 8 oz cream cheese
  • 1/2 cup feta cheese
  • 2 tbsp garlic, minced
  • 1 tsp fresh or dried dill
  • Salt and pepper to taste
  • Chips or crackers 

Directions: 
  1. Take the stems off the kale.
  2. In a saucepan of boiling water, blanch kale until wilted or about 30 seconds. Drain well. Squeeze out excess water and chop into small pieces.
  3. Add kale and the remaining ingredients to a bowl and combine. Enjoy with crackers or chips. 

Kale has a strong bitter, earthy taste

Selection tip: pick crisp leaves without visible wilting or yellowing. 

Storage tip: Refrigerate fresh, unwashed kale in an open or ventilated plastic bag.
​
Preparation tip: Remove the tough fibrous stems by cutting or tearing the leaf off 


This recipe was inspired by our CSA which included kale from Dancing the Land.

"Tons of compost, tears, and hard work have restored the generosity in the soil, and the hope in our hearts."
- Liz Dwyer, Dancing the Land

Soil health is the continued capacity of soil to function as a vital living ecosystem that sustains plants, animals, and humans. Healthy soils support microbial communities that improve nutrient density of food.

Soil health can be maintained and restored by minimizing disturbance, keeping soil covered, keeping living roots in soil, increasing diversity, and integrating livestock. Liz Dwyer and Curtis Weinrich at Dancing the Land farm embrace all five principles. 

There are three main types of kale that come in various colors. Curly (or Scotch/green) kale has curly, green leaves. Black (or tuscan/dinosaur) kale has flat, bluish-green leaves that are crinkled. Red (or Russian) kale has frilly leaves that are red or purple.

Kale is a superfood because it is very nutrient dense. Nutrient density refers to the amount of nutrients compared to the weight, energy content, or additives in a food item. Kale is rich in phytonutrients, iron, calcium, and vitamins C, K, and A. Iron helps red blood cells transport oxygen in the body. ​
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Foolproof Corn Fritters

8/11/2021

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By: Kelley Dillon and Jenny Breen
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Ingredients 
Fritters:
  • 3 cups sweet corn, cut off cob
  • 3 green onions, sliced
  • 1 cup zucchini, shredded
  • 1 cup flour
  • 1 tsp baking powder
  • 2 eggs, whisked
  • Salt and pepper to taste
  • 1⁄2 tsp garlic powder
  • Sunflower oil
  • Sour cream or salsa
Directions
  1. In a bowl, add corn, zucchini, green onions, flour, baking powder, garlic powder, salt, pepper, and eggs until well- combined. Allow to sit for 5 minutes.
  2. Over medium heat, fully coat a large skillet with oil. Once hot, scoop 1⁄4 cup batter into the pan. Cook each side for 3-5 minutes until golden brown.
  3. ​Transfer fritters a paper towel-lined plate. Enjoy with sour cream or salsa.

Sweet corn has a sweet, starchy flavor

Selection tip: Select firm, brightly colored corn with husks on. Don’t remove husks until cook time.

Storage tip: Refrigerate with the husk intact OR cut corn off the cob, blanch for 1 minute, and freeze.

This recipe was inspired by our CSA which included sweet corn from Willie Yoder.

“Healthy dietary patterns include whole grains and limit the intake of refined grains. At least half of total grains should be whole grains.”
- Dietary Guidelines for Americans 2020-2025
Corn is a staple crop around the world. There are six types of corn kernels: flint, flour, dent, pop, sweet, and waxy. All varieties differ in flavor, texture, color, and purpose. Varieties can be feed, flour, cornmeal, corn syrup, popcorn, and fuel. 

​Most corn is a GMO product of maize. GMO, or genetically modified organism, means DNA has been minorly altered to cause a desired trait. Crops are commonly modified to resist insects or pests. Willie Yoder uses all organic methods.

Despite the fact that we think of corn as a vegetable, it is actually a whole grain and gluten free! Corn contains potassium, vitamin C, vitamin A, B vitamins, and phytonutrients. 

Whole grains include all parts of the kernel: bran, endosperm, and germ. The most nutritious parts of kernel are removed from refined grains. Enriched refined grains have some vitamins and minerals added back but are still not as nutritious as whole grains.
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