Chorizo and Corn Quesadillas with Pepperoncini MAKES 4 SERVINGS Total Preparation time: 20 minutes These quesadillas have just the right combination of salty, sweet, spicy, and tangy flavors. 6 whole grain tortillas (Brown rice tortillas are a good gluten-free option.) 8 oz. cheddar cheese, grated 6 oz. smoked chorizo, sliced ½ c. frozen sweet corn, thawed 6 pepperoncini peppers, sliced 1. Assemble tortillas on a work surface. Spread half of the cheese evenly over 3 tortillas, then evenly distribute the chorizo, corn and pepperoncini over them. Top with the remaining cheese. 2. Place the remaining 3 tortillas on top. 3. Transfer quesadillas to quesadilla maker to cook, or brown them lightly on each side over medium heat in a covered ungreased pan until the cheese melts. Cut quesadillas into pieces before serving. www.wedge.coop 2105 LYNDALE AVENUE SOUTH MINNEAPOLIS MN 55405 M-F 9 TO 10 • SAT-SUN 9 TO 9 612-871-3993 WWW.WEDGE.COOP MENU SUGGESTION: Serve with a big green salad. NUTRITION TIP: Cheese is a good source of vitamins D and K (in the form of menaquinone), both of which help regulate blood sugar. BULK/GROCERY • 1 package whole grain tortillas (brown rice for a gluten-free option) • 1 jar pepperoncini peppers DAIRY • 8 oz. cheddar cheese MEAT/SEAFOOD • 6 oz. smoked chorizo FREEZER • frozen corn © 2013 Jennette Turner GLUTEN-FREE OPTION
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Chorizo and CornQuesadillas with
Pepperoncini MAKES 4 SERVINGS
Total Preparation t ime: 20 minutes
These quesadillas have just the right combination of salty, sweet, spicy, and tangy flavors.
6 whole grain tortillas (Brown rice tortillas are a good gluten-free option.) 8 oz. cheddar cheese, grated 6 oz. smoked chorizo, sliced ½ c. frozen sweet corn, thawed 6 pepperoncini peppers, sliced
1. Assemble tortillas on a work surface. Spread half of the cheese evenly over 3 tortillas, then evenly distribute the chorizo, corn and pepperoncini over them. Top with the remaining cheese.
2. Place the remaining 3 tortillas on top.
3. Transfer quesadillas to quesadilla maker to cook, or brown them lightly on each side over medium heat in a covered ungreased pan until the cheese melts. Cut quesadillas into pieces before serving.
www.wedge.coop
2105 LYNDALE AVENUE SOUTHMINNEAPOLIS MN 55405
M-F 9 TO 10 • SAT-SUN 9 TO 9612-871-3993
WWW.WEDGE.COOP
MENU SUGGESTION: Serve with a big green salad.
NUTRITION TIP:Cheese is a good source of vitamins D and K (in the form of menaquinone), both of which help regulate blood sugar.
BULK/GROCERY • 1 package whole grain tortillas (brown rice for a gluten-free option) • 1 jar pepperoncini peppers
DAIRY • 8 oz. cheddar cheese
MEAT/SEAFOOD • 6 oz. smoked chorizo
FREEZER • frozen corn
© 2013 Jennette Turner
GLUTEN-FREE OPTION
Vegetable and Pinto Bean Mole
Sweet potatoes and other vegetables team up with pinto beans in this hearty vegetarian main dish.
2 T. olive or coconut oil 1 onion, diced 1 red bell pepper, diced 4-6 garlic cloves, chopped 1 28-oz. can diced tomatoes 1 medium-large sweet potato, peeled and cubed 1 medium-large zucchini, cubed 1 15-oz. can pinto beans, rinsed and drained ½ c. water 1½ tsp. coriander 1 tsp. cumin ½ tsp. cinnamon 1 tsp. salt ¼ tsp. red pepper flakes 1 oz. dark chocolate, grated OPTIONS: cilantro, hot sauce, and/or sour cream for garnish 1. Warm the oil in a saucepan. Add the onion, bell pepper, and garlic. Sauté for 5 minutes over medium heat, stirring occasionally.
2. Add the tomatoes, sweet potatoes, zucchini, beans, water, spices, and salt. Stir well. Bring to boil. Simmer over medium-low heat for 20 minutes, until the sweet potatoes are tender.
3. Stir in the grated chocolate and continue cooking 5 more minutes.
4. Serve with optional garnishes, if using.
www.wedge.coop
MAKES 4 SERVINGSTotal Preparation t ime: 35 minutes
2105 LYNDALE AVENUE SOUTHMINNEAPOLIS MN 55405
M-F 9 TO 10 • SAT-SUN 9 TO 9612-871-3993
WWW.WEDGE.COOP
MENU SUGGESTION: Serve with chips and guacamole.
PRODUCE • 1 onion • 1 red bell pepper • 1 medium-large sweet potato • 1 medium-large zucchini • 1 head garlic • OPTION: cilantro
GROCERY/BLUK • coconut oil or olive oil • 1 28-oz. can diced tomatoes • 1 14-oz. can pinto beans • 1 dark chocolate bar • OPTION: hot sauce
DAIRY • OPTION: sour cream
HERBS/SPICES • coriander • cumin • cinnamon • red pepper flakes
© 2013 Jennette Turner
GLUTEN-FREE/VEGAN
NUTRITION TIP:Pinto beans are a good source of minerals, including iron, copper, magnesium, and potassium.
Goan Chicken and Potato Soup
Add the second chili pepper if you prefer a hotter soup. Vegetarians can replace the chicken with one 15-oz. can garbanzo beans, rinsed and drained.
2 T. coconut oil 2 tsp. mustard seeds 1 onion, diced 1-2 red chili peppers, seeded and finely chopped 1 lb. boneless skinless chicken breast or thigh, cut into bite size pieces 3 c. water 1 lb. potatoes, peeled and cubed ½ tsp. turmeric 1 tsp. curry powder 1 tsp. salt 1 14-oz. can coconut milk 1 5-oz. bag baby spinach 1 tsp. lemon juice cilantro 1. Warm the oil in a soup pot. Add the mustard seeds, cover, and cook over medium heat until they pop, around 1 minute.
2. Add the onion and chili peppers, and sauté about 5 minutes, stirring occasionally.
3. Add the chicken and continue cooking for 5 more minutes, stirring occasionally.
4. Add the water, potatoes, turmeric, curry powder, and salt. Bring the soup to boil. Simmer 15 minutes. When the potatoes are soft, mash them against the side of the pot to thicken the soup.
5. Add the coconut milk, spinach, and lemon juice. Bring to boil and cook 1 minute, until the spinach wilts. Adjust for salt.
6. Serve garnished with fresh cilantro.
www.wedge.coop
MAKES 4 SERVINGSTotal Preparation t ime: 35 minutes
2105 LYNDALE AVENUE SOUTHMINNEAPOLIS MN 55405
M-F 9 TO 10 • SAT-SUN 9 TO 9612-871-3993
WWW.WEDGE.COOP
MENU SUGGESTION:Serve with warmed naan or pita bread.
GLUTEN-FREE/DAIRY-FREE
PRODUCE • 1 onion • 1-2 red chili peppers • 1 lb. potatoes • 1 5-oz. bag baby spinach • 1 lemon • cilantro
GROCERY/BLUK • 1 14-oz. can coconut milk • coconut oil HERBS/SPICES • mustard seeds • turmeric • curry powder
MEAT • 1 lb. boneless skinless chicken breast or thigh
© 2013 Jennette Turner
NUTRITION TIP:Potatoes are a good source of vitamin B6, anutrient necessary for the production of the brain’s neurotransmitters, including serotonin and melatonin.
Ramp andLeek Frittata
Ramps are perennial wild leeks with a garlicky flavor. Get them while you can, for they have a very short season!
3 T. butter, divided 1 bunch ramps, chopped 2 cups leeks, chopped 2 cloves garlic, chopped 8 large eggs ½ c. grated parmesan cheese (2 oz.) ¼ tsp. salt ½ c. whole milk ricotta cheese
1. Preheat oven to 350°F.
2. Warm 1 T. butter in a large oven-proof skillet or dutch oven. Add the ramps, leeks, and garlic. Cover and cook over medium heat for 7-8 minutes, stirring occasionally to keep from sticking.
3. While the ramps and leeks are cooking, combine the eggs, parmesan cheese, and salt in a mixing bowl. Stir well.
4. When they have finished cooking, stir the ramps and leeks into the eggs, setting aside the skillet. (Don’t wash it yet!) Gently stir in the ricotta, leaving it streaky.
5. Add the remaining butter to the skillet and heat until foaming.
6. Pour the egg mixture into the skillet.
7. Bake for 25 minutes before cutting into quarters.
www.wedge.coop
MAKES 4 SERVINGSTotal Preparation t ime: 40 minutes
2105 LYNDALE AVENUE SOUTHMINNEAPOLIS MN 55405
M-F 9 TO 10 • SAT-SUN 9 TO 9612-871-3993
WWW.WEDGE.COOP
NUTRITION TIP:Leeks are a good source of the flavonoid kaempferol, which helps keep blood vesselsstrong and healthy.
PRODUCE • 1 bunch ramps • 1 leek • 1 head garlic
GROCERY/BULK • butter • 8 eggs
DAIRY • 2 oz. parmesan cheese • whole milk ricotta cheese
© 2013 Jennette Turner
GLUTEN-FREE/VEGETARIAN
MENU SUGGESTION:Serve with salad and buttered whole grain bread.
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