16 oz fresh strawberries, hulled and sliced
10 oz fresh baby Spinach
8 oz crumbled Feta Cheese
1/2 cup Olive Oil
1/4 cup Apple Cider Vinegar
2 Tablespoons Poppy Seeds
2 Tablespoons Honey
¼ teaspoon Minced Garlic
2 Tablespoons Dijon Mustard
This recipe is adapted from the Duluth Grill Cookbook
* Washburn Middle school 8th grade students will be testing this recipe in February.
½ cup old fashioned (not quick) oats, toasted
3 cups cooked wild rice
½ cup diced mushrooms
2 eggs, beaten
1/3 cup mayonnaise
1/3 cup plain yogurt
½ teaspoon white pepper
½ teaspoon sea salt
½ teaspoon granulated garlic
½ teaspoon onion powder
2 teaspoons ground cumin
¼ teaspoon crushed red pepper flakes
Place oats in the bowl of a food processor and pulse until the consistency of coarse bread crumbs. In a large bowl, mix together oats, wild rice and mushrooms. Stir in eggs, mayo and yogurt. In a small bowl, combine pepper, salt, granulated garlic, onion powder, cumin and red pepper flakes. Stir seasonings into wild rice mixture.
Place mixture in the refrigerator while you preheat the oven to 375 degrees F. Line a baking sheet with parchment. When oven is hot, using a ½ cup measure, scoop a heaping cup of mixture and form into a patty about an inch thick. Place patty on parchment lined baking sheet and repeat with remaining mixture, for a total of six patties.
Bake 40-45 minutes, flipping patties about half-way through baking time, until golden on both sides. Serve as you would your favorite burger.
We're going to put the patty back in the oven with two slices of whole wheat bread, brushed with butter and a layer of whatever cheese we have available. Yum!
Pasta Fagioli (Pasta and Beans) tastes like spaghetti soup -you won’t even notice the beans! If you want to bulk it up you could add browned pork and or spinach to the soup too.
1 tbsp olive oil
3 cloves garlic, chopped
1 medium celery stalk, chopped
1 medium carrot, finely chopped
1 15 oz can pinto beans
1 28 oz can tomato sauce or crushed tomatoes
1 large bay leaf
1 tbsp basil
1 tbsp parsley
1 tsp oregano
4 cups vegetable broth
2 cups water
kosher salt and pepper to taste
6 oz dry whole wheat shells
grated Parmesan cheese for topping (optional)
(Recipe adapted from Pioneer Woman)
Prep: 5 Minutes
Cook: 45 Minutes
Prepare the kale and set it aside.
In a medium pot. boil sliced potatoes until tender. Drain and set aside.
In a large pot, crumble and brown the Italian sausage. Drain as much as the fat as you can. Stir in the red pepper flakes, oregano, chicken broth, and milk. Simmer for 30 minutes.
Give it a taste and adjust seasonings as needed. Add the potatoes, a splash of heavy cream for richness, then stir in the kale. Simmer an additional 10-15 minutes, then serve.
Hashbrown Egg Bake
Try this easy and filling breakfast for a family brunch this winter! Frozen vegetables are fantastic because they’re pre-cut, less expensive than fresh vegetables, and just as nutritious! Most of the ingredients can be purchased regionally. Try Burnett Dairy cheese blend, Tetzners Dairy milk, local eggs, and 6th Street Market sells frozen ground pork.
Yield: 12 servings
Yields 12 regular sized muffins or 24 mini muffins
Preheat oven to 350F
Mix together in a large bowl.
¾ cup all purpose flour
¾ cup whole wheat flour
½ cup wheat germ (or whole wheat flour)
½ cup sugar
½ cup brown sugar
½ teaspoon salt
1 teaspoon baking soda
1 ½ teaspoons pumpkin spice mix (or mixture of cinnamon, cloves, ginger, nutmeg)
Remove seeds and cut into chunks.
Boil in water 8-12 minutes. Drain.
(Or microwave in a covered dish 8 minutes.)
Puree in blender or food processor.
1 ¼ cups pumpkin
Lightly beat eggs, then add to oil and pureed pumpkin.
Add to dry ingredients and mix until moistened.
Spoon batter into greased muffin tins.
Bake in preheated oven about 25 for minutes, or 12 minutes for mini muffins.
½ cup oil
Option: Add ½ cup cranberries, chopped pecans, or mini chocolate chips. Sprinkle with turbinado sugar.
This recipe was tested and approved by Washburn Middle School 7th and 8th grade students in 2017. We used local Bayfield apples - McIntosh and Cortland.
(Recipe source: University of Illinois Extension, slightly edited by Greta Kochevar)
Applesauce will vary in texture and flavor depending on the variety of apple used.
8 large apples, peeled (optional), cored and cut into thick slices
1/2 cup water or apple cider
2 lemon slices
1/2 cup sugar, maple syrup, or honey (to taste)
1/8 teaspoon nutmeg
1/4 teaspoon cinnamon
Yield 5 to 6 cups.
To Freeze: Increase spices to twice the indicated amount, as they lose flavor during freezing. Refrigerate until chilled. Pack cool applesauce into rigid freezer containers to within 1/2-inch from the top and seal. Use a container size suitable for your family's needs. To use: thaw in the refrigerator overnight or in cold water for 3 hours. Can be frozen for up to one year at 0°F.
To Can: Pack hot applesauce into clean standard canning jars, leaving 1/2-inch headspace. Seal with 2 piece canning lid and screw band. Process jars for 10 minutes in a boiling water bath. Remove jars, cool, check seals, label and date. Store sealed jars away from sunlight in a cool, dry place for up to one year.
If you've enjoyed the Awesome Chicken Salad at the Chequamegon Food Co-op, you're in luck -- this is an adaptation of that same recipe! Thank you to them for sharing it with us!
2 lbs. Chicken Breast
1 Tablespoon Olive Oil
1 1/2 teaspoon White Pepper
1 1/2 teaspoon Salt
3/4 teaspoon Curry Powder
1/4 Bunch Scallions, chopped
1/2 Cup Celery, chopped
1/4 Cup Dried Cranberries, chopped
1 1/2 Cups cooked Wild Rice (1/2 Cup dried Wild Rice)
1/4 Cup toasted Walnuts, chopped
1 Cup Mayo
1 Tablespoon Lemon Juice
1 1/2 Tablespoons Curry Powder
1. Preheat the oven to 350 degrees F.
2. Mix the olive oil, white pepper, salt, and 3/4 teaspoon curry powder together and spread on the chicken breast. Cook until the chicken has reached 165 degrees F, or is fully cooked.
3. When the chicken is done, remove it from the baking pan and let it cool. After it has cooled, chop the chicken into small cubes, or your preferred size, and place in a large bowl.
4. While the chicken is cooking or cooling, chop the scallions, celery, dried cranberries, and walnuts. Mix with the wild rice.
5. In a separate bowl, mix the mayo, lemon juice, and 1 1/2 Tablespoons of curry powder to form a sauce.
6. Add the chopped vegetables and wild rice mixture to the chopped chicken and mix well in a large bowl. Then stir in the sauce until it is evenly spread throughout the salad.
7. Refrigerate until use and enjoy!
Yield: 3.5 lbs
Try this North Indian dish with a Lake Superior twist - fresh and local spinach!
2 lbs. Fresh Spinach
1 teaspoon Turmeric
1/2 teaspoon Cayenne
1 teaspoon Salt
3 Tablespoons plus 1 1/2 Tablespoons of Olive Oil
12 oz. of Paneer (This is an Indian cheese that can be found at the Chequamegon Food Co-op)
1 Medium Yellow or White Onion
1 Tablespoon of Fresh Grated Ginger, or Ginger Powder
4 Cloves of Garlic
1 Large Serrano Pepper (or other hot pepper of your choice) (This is optional if you don't want it spicy)
1/2 teaspoon Garam Masala
2 teaspoons Ground Coriander
1 teaspoon Ground Cumin
1/2 Cup Water
1/2 Cup Tetzner's Whole Milk or local yogurt of your choice
1. In a large bowl, whisk together the turmeric, cayenne, salt, and 3 teaspoons of coconut oil (first melt the coconut oil on low heat in a small sauce pan if it has solidified in our cool climate).
2. Cut the paneer into 1 inch cubes.
3. Gently add the paneer cubes into the bowl of spices and oil. Gently toss them, taking care not to break the cubes too much, and let the paneer marinade while you continue with the recipe.
4. Sauté the spinach in a skillet on low-medium heat with a little more coconut oil so that it doesn't burn. Stir often, and cook the spinach until it is all wilted and soft.
5. Puree the spinach in a food processor or you may chop it very finely.
6. Place a skillet over medium heat, and add the paneer as it heats.
7. Give the pan a toss in a few minutes - you want the paneer cubes to brown on at least one side each. Continue to fry the paneer for another minute or so, and then remove the paneer from the pan and place on a plate.
8. Add 1 1/2 Tablespoons of coconut oil to the pan, and then sauté the onion, ginger, garlic, and spicy pepper. You want everything to be a golden brown, so let it sauté for at least 15 minutes. If it looks like it is burning, you may add a little water.
9. Add the Garam Masala, coriander, and cumin. If you haven't done it already, add a little water to keep the spices from burning. Stir continuously for 3-5 minutes until the smell of each spice blends together.
10. Add the spinach and mix well.
11. Add 1/2 Cup water and a little salt. Stir well and let it cook with the lid off for 5 minutes.
12. Turn the heat off. Add the whole milk or yogurt slowly, while you continuously stir so that it doesn't curdle. Once it is well mixed you may add the paneer.
13. Turn the heat back on, and let it cook with the lid on for about 5 minutes or until everything is warmed through.
This is often enjoyed by scooping it off your plate with Indian Flatbread - enjoy!
Food Processor (optional)
Measuring Cups (1/2 Cup)
Measuring Spoons (1/2 teaspoon, 1 teaspoon, 1 Tablespoon)
2 lbs. Potatoes
1/4 cup Unbleached Flour (You may use a gluten-free substitiute, if preferred)
1/4 cup Grated Cheese
6 Tablespoons Butter
1 Pound Smoked Fish
1 Pound Whitefish
2 Cups Tetzner's Milk
2 Hard-boiled Eggs
A dash of Ground Black Pepper
A dash of salt
A few sprigs of Parsley
1. Preheat the oven to 400 degrees F.
2. Peel the potatoes and put them in a saucepan of water to boil.
3. Cut the fish into about 1 inch square chunks.
4. Chop the hard-boiled eggs and parsley.
5. Melt 4 Tablespoons of butter in another saucepan over low heat. Add the flour and stir until it forms a thick paste to make a white sauce.
6. Gradually stir the milk into the butter-flour mixture. Cook over a low heat, stirring as it thickens.
7. Add parsley, salt, and pepper to the white sauce.
8. When the potatoes have cooked, drain and mash them.
9. Stir in the rest of the butter, a little milk, a dash of salt, and a dash of pepper into the potatoes.
10. Put the fish and chopped egg into your baking dish. Pour the sauce over them. Spoon the potatoe on top and sprinkle with cheese.
11. Bake the pie for about 30 minutes, until the potato topping is an even golden brown and crisp around the edges. Serve it with a green vegetable, such as broccoli or peas. Enjoy!
Thank you to Angela Wilkes for this recipe in The Children's Step-by-Step Cook Book: A Complete Cookery Course for Children.
Local Foods Recipes
A collection of meals and snacks that are healthy, tasty, easy-to-prepare, culturally-significant, and feature seasonal, locally-sourced ingredients.
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