Savory Pork Tenderloin

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From the kitchen of Brad and Dani Betts

A roasted pork tenderloin that is best served with garlic-mashed potatoes and a strawberry salad. GLUTEN FREE, DAIRY FREE

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Ingredients:

1 log of pork tenderloin

2-3 T. olive oil

2 garlic cloves (minced)

1 t. dijon mustard

1 T. white balsamic vinegar

1/2 t. salt

1/2 t. pepper

2 t. sage (dried) or several leaves of fresh sage

Directions:

Preheat oven to 400 degrees.

Place pork tenderloin in a 9” x 13” baking pan with sides.

In a small bowl, mix all ingredients above. Pour over tenderloin and roll meat around to cover all sides.

Cook until inside is nearly white (20-25 minutes or more).

Cut into medallions and serve.

Notes from the chef:

The tenderloin is delicious but restrain yourself. The best part about this meal is the leftovers. The next day, place 2 T. olive oil and 2 T. butter in a large saucepan. Slice a vidalia onion into strips and heat in melted butter and oil until soft, slightly browned and caramelized. Place leftover pork in the saucepan and pull apart into bite-size strips. Mix well with onions and serve as a pulled pork sandwich with barbecue sauce, or with Savory Sweet Potatoes in a rollup. Bellissimo!

Savory Sweet Potatoes

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From the kitchen of Brad and Dani Betts

These sweet potatoes go well as a side, or they can be served as an appetizer with a dollop of mashed avocado and lime and 1/2 of a cherry tomato on top. GLUTEN FREE, DAIRY FREE, VEGAN

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Ingredients:

2 sweet potatoes, peeled and sliced into 1/4” to 1/2” rounds

1 T. olive oil

2 garlic cloves (minced)

1/2 t. cumin

1/2 t. smoked paprika

salt and pepper

Directions:

Preheat oven to 400 degrees.

Place sweet potatoes in a large bowl.

In a small bowl, mix all ingredients above.

Pour mix over sweet potatoes and stir until covered on all sides.

Spray a baking sheet with non-stick spray or cover with parchment paper.

Arrange sweet potatoes in a single layer on the baking sheet.and cook for 15-20 minutes or until potatoes can be pierced with a fork.

Notes from the chef:

We usually cook these to go in a rollup with pulled pork tenderloin, guacamole, salsa, sliced tomatoes, and shredded cheese. We also serve these in a bowl over rice with black beans, wilted spinach, fresh avocado, salsa, sour cream and shredded cheddar cheese on top.

Seafood or Veggie Scampi

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From the kitchen of Chris and Betsy Betts

A light delicious pasta meal with favorite veggies or seafood.

Ingredients:

Favorite saute vegetables: peppers, onions, zucchini, broccoli, spinach, etc.

Favorite seafood: shrimp and/or scallops

Scampi sauce:

1 cup or more white wine

1/4 to 1/2 t. dried red pepper

3 to 4 pressed garlic cloves

Salt and pepper

1/2 t. dried mustard (optional)

Juice of 1/2 lemon

4 to 5 T. butter

1/2 c. chopped flat leaf Italian Parsley (optional)

Directions:

Bring a large pot of water to a boil and cook angel hair or other pasta.

In a saucepan, add 2 T. olive oil and saute vegetables. Once cooked, transfer to a bowl.

In the same saucepan, melt butter and add garlic cloves; cook until fragrant.

Add wine and spices and bring to a simmer.

Add peeled shrimp and/or halved scallops (don’t forget to remove the foot!). Cook until seafood is done (8-10 minutes).

Add vegetables to the drained pasta.

Toss scampi sauce and pasta/vegetables.

Serve and top with fresh grated parmesan and fresh ground pepper.

Notes from the chef:

We sometimes add sliced tomatoes and avocados on top. Yum yum!

Shepherd's Pie

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From the kitchen of Heidi Thomas

A classic!

Ingredients:

80-85% ground beef

7-8 medium white potatoes, quartered, boiled, w/garlic cloves/H.P. Salt

1 small onion, minced

Can of creamed corn

Salt/pepper

Butter

1 large jar Heinz Savory Beef gravy

Directions:

Preheat oven to 350 degrees.

In a large frying pan, sauté beef with minced onions, drain off fat.  Add to oven safe deep dish.  Mix in a couple spoonfuls of gravy.  Press beef mixture down, add can of cream corn.

Mash potatoes/garlic cloves with a splash of milk, pat of butter, salt/pepper.

Top the meat/corn dish.  Spread evenly.  Add a couple pats of butter.  Bake at 350 until bubbly: approx. 25-30 mins.  Top each serving with heated remaining gravy.

Spicy Chicken Wings

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From the kitchen of Ben Betts

A Ben recipe from way back…

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Ingredients:

Chicken wings

Eggs

Flour (or flower!)

Bread crumbs

1/2 c. Frank’s hot sauce

1/3 c. butter

Veggie oil for frying

Directions:

Dip chicken in egg then roll in flour and bread crumbs then fry in a saucepan in vegetable oil.

Mix Franks’s hot sauce with melted butter and coat wings.

Spinach Parmesan Pasta

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From the kitchen of Bridget and Jacob Blanche:

You only need 5 to 7 ingredients to make this amazing pasta dish!

Ingredients:

8 oz pasta

3 T. butter

2 cloves garlic,minced

5 to 6 cups packed baby spinach

4 oz. mushrooms, sliced (optional)

1/2 c. Parmesan cheese, grated

Handful cherry tomatoes (optional)

Salt and pepper to taste

Directions:

Cook the pasta per package directions. Reserve 1/2 cup of the pasta water before draining. Set pasta aside.

Using the same pot, melt butter over medium heat. Add garlic and cook until fragrant (2 - 3 minutes).

Add in mushrooms and spinach leaves and cook until spinach is wilted.

Toss in pasta and warm.

Slowly add reserved water if the pasta appears to be drying out (typically up to 1/3 cup).

Stir in 1/4 c. Parmesan cheese and toss.

Garnish with cherry tomatoes and fresh basil, season with salt and pepper to taste.

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Strawberry Salad

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From the kitchen of Brad Betts

A fresh summery salad that is great with most meals. GLUTEN FREE, DAIRY FREE, VEGAN

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Ingredients:

Salad greens (a fresh mesclun mix is best)

A handful of strawberries, washed and sliced.

1/2 avocado, sliced

A small handful of nuts or seeds (crushed walnuts, pumpkin seeds, sunflower seeds, etc.)

Goat cheese, crumbled (omit for V, DF)

Croutons (omit for GF)

Dressing (e.g., the famous Gravlox):

Juice from 1/2 lemon

2 T. olive oil

2 T. white balsamic vinegar

1 t. dijon mustard

2 t. sugar

Pinch of salt and pepper

1 t. dill, dried (optional)

Directions:

This is a one-bowl salad!

In a large salad bowl, mix dressing ingredients with a fork.

Add the strawberries, avocado, nuts or seeds.

Add washed lettuce (we use 1 box of pre-washed mesclun or spring mix) and toss well with dressing mix below.

Optional: sprinkle with goat cheese and croutons.

Notes from the chef:

In lieu of strawberries, you can substitute grapes (sliced in half), sliced apples or sliced beets from a can (drained and rinsed).

It is because of this delicious salad that Danielle decided to one day carve Brad’s gravestone with the following: “HE MADE A GREAT SALAD”.

Credit to Chris Betts for his original famous Gravlox dressing, which he used as a topping for salmon.

Superfood Protein Balls

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From the kitchen of Danielle Betts

This is a wholesome chocolate high-protein snack filled with healthy minerals, vitamins, antioxidants and essential amino acids. GLUTEN FREE. VEGAN.

Ingredients:

2 T. hemp seed hearts

4 T. ground flax seed

2 t. chia seeds

2/3 c. ground almonds or almond flour

5 T. cocoa

3 T. maple syrup or honey

1 t. vanilla

Ground coconut (or extra almond flour) for rolling

Directions:

Add all ingredients into mixing bowl and mix together thoroughly using the back of a tablespoon and pressing against the bowl in a downward motion. Keep pressing and mixing until everything is moist and combined (takes several minutes). Divide into 6-8 balls, roll in coconut (or almond flour). Eat immediately or cover and refrigerate.

Notes from the chef:

I like to substitute the vanilla with dark rum or amaretto. : )

More health information, with credit to: https://www.kindearth.net:

Hemp protein powder: hemp is one of the most complete proteins in the plant food kingdom, containing ALL 21 known amino acids, including the 9 essential amino acids required for health.

Flax seeds: an incredible source of omega 3 essential fats, flax seeds also contain up to 800 times more high-antioxidant lignans than other plant foods.

Chia seeds: one of the richest plant-based sources of essential fats; a high-quality protein food and loaded with antioxidants.

Almonds: with an impressive line of up minerals, vitamins, and antioxidants, almonds also come as a desirable addition to this medley of super-foods.

Raw Cacao: chock-full of antioxidants, healthy fats, protein, polyphenols, minerals and vitamins, cocoa brings yet another incredible line up of super-food nutrition to these protein balls.

The theobromine in cacao helps to stimulate the central nervous system, relax smooth muscles and dilate the blood vessels. Chemicals naturally present also encourage serotonin and other neurotransmitters that help inspire a good-mood and relieve depression.

Cacao (which is the raw form of cocoa) contains various components like alkaloids, proteins, beta-carotene, leucine, linoleic, lipase, lysine, and theobromine, that all work together to improve physical and mental health.

Maple syrup: a natural, unrefined sweetener, much healthier than its distant, refined sugar cousins; used here to bring all the ingredients together with a gentle infusion of sweetness. 

Recipe modified from Kind Earth’s Raw Power Protein Balls with cacoa, hemp, chia, and flax seeds.

Veggie & Miso Tofu Stir Fry

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From the kitchen of Brad and Dani Betts

The miso adds so much depth to this sauce.

Ingredients:

SAUCE

3 T. white or red miso

2 T. rice vinegar

2 T. water

1 T. soy sauce

1 T. maple syrup

1 T. sesame oil

1 T. hot sauce

Fresh grated ginger (peeled)

VEGETABLES:

Broccoli, red peppers, onions, zucchini, peas, etc.

PROTEIN:

2 eggs, fried

Tofu (drained, pressed for 20 minutes and cut in 1” cubes)

SERVING:

2 c. cooked white rice (basmati or jasmine)

Fresh basil, 2 t. sliced scallions and fresh squeezed lime

Directions:

Cook rice.

Cook vegetables in a large wok, one at a time in heated oil and garlic. Remove from wok and place in a large bowl as each vegetable is cooked.

When the vegetables are complete, add oil and fry tofu in pan. If we do not have tofu, we scramble 2 eggs in a pan with 1 T. hot oil (pre-heat).

Add peanuts to wok and fry lightly in oil. Add cooked vegetables and proteins to the wok to re-heat. Add fresh basil.

Serve over rice. Top with sliced scallions and a slice of fresh lime.

Notes from the chef:

We vary the vegetables and proteins based on what we have on hand.

Store rice separately from the veggies and proteins (do not mix together). For leftovers, make the same amount of sauce and mix with veggies/proteins when re-heating. Serve over fresh cooked or warmed rice.

West African Peanut Soup

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From the kitchen of Caitlin Betts

A hearty, warming soup for winter days. GLUTEN FREE, DAIRY FREE, VEGAN.

Ingredients:

6 cups low sodium vegetable broth

1 medium sweet onion (chopped)

2 tablespoons peeled and minced fresh ginger

4 cloves garlic (minced)

1 teaspoon salt

1 bunch of kale with stems and ribs removed, cut into one inch strips OR spinach

3/4 cup organic unsalted peanut butter (Teddie’s works great! I don’t think it would be good with jif or overly processed peanut butters)

1/2 cup tomato paste

Hot sauce such as sriracha (or Cholula, or Canceaux)

Directions:

In a stock pot, bring the broth to a boil. Add the onions, garlic, salt, and ginger. Cook on medium low heat for 20 minutes.

In a medium size heat safe bowl, combine the peanut butter and tomato paste, then transfer 1-2 cups of the hot stock to the bowl and whisk to combine. Pour this mixture back into the stock pot and mix well. Stir in your greens of choice and add hot sauce.

Simmer for 15 minutes on low heat, stirring often.

Notes from the chef:

This is the perfect soup for dipping grilled cheese in! 

For more recipes, visit Cocoa Bean Kitchen