2021 VIRTUAL EDITION The World Vegetable Kitchen: One Simple Recipe, Three Delicious Meal Ideas Recipe Packet - Healthy Kitchens, Healthy Lives
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2021 VIRTUAL EDITION
The World Vegetable Kitchen:
One Simple Recipe, Three Delicious Meal Ideas
Recipe Packet
Guest Chef:
Chef Toni Sakaguchi ’84 (CIA)
Drawing on inspiration from global cuisines, chef Toni Sakaguchi will take us on a
tantalizing world tour highlighting the versatility of a simple cumin and chile
cauliflower recipe that can be used to prepare healthy & delicious dishes inspired
by global flavors from India, Latin America, and the Mediterranean.
#CIAHKHLPOPPED CUMIN AND CHILE CAULIFLOWER*
Yield: 8 Portions
Ingredients Amounts
Canola oil 1 oz.
Cumin seeds, crushed ½ tsp.
Serrano chiles, minced 1-2 ea.
Cauliflower head, cut into large florets 1 ea.
(see note)
Salt 1 tsp.
Tomato, diced (see note) ¾ cup
Cilantro, chopped 2 Tbsp.
Method
1. Heat a sauté pan over medium. Add the oil and cumin and cook until the cumin sputters
and pops.
2. Add the chiles and cauliflower, toss to mix. Cook over medium heat until the cauliflower
starts to brown all over, approximately 10 minutes.
3. Add the tomatoes and increase the heat. Cook a few more minutes until the liquid has
evaporated. Adjust seasoning with salt and pepper.
4. Stir in cilantro and serve.
Note: The head of cauliflower should yield approximately 1 ¼ pounds of florets.
Canned tomatoes can be substituted for fresh tomatoes.
Suggestions: This can be served as a side dish, and/or it is also a great base recipe that can be
used within several other recipes. The following recipes in this packet are some suggestions for
ways to turn this delicious cauliflower into a full meal:
o Popped Cumin and Chile Cauliflower Tacos with Black Beans and Tomatillo
Salsa Fresca
o Whole Wheat Frankies with Popped Cumin and Chile Cauliflower
o Whole Grain Tartine with Popped Cumin and Chile Cauliflower, Hummus, and
Za’atar
Nutrition Information (per portion)
Calories: 53 ⁄ Protein: 1.6 g ⁄ Carbohydrate: 5.8 g ⁄ Fiber: 2.3 g/Carbohydrate to Fiber ratio: 2.5
Total fat 3.7g/ Saturated fat: 0.3 g ⁄ Trans fat: 0 g ⁄ Sodium: 158 mg / Potassium: 261 mg/ Added
sugars: 0g
*This recipe meets 6 out of 7 HKHL Recipe Nutrition Goals for a side dish.
Source: Toni Sakaguchi ‘84, as presented at the 2021 Healthy Kitchens, Healthy Lives ® conference.
Copyright 2021 The Culinary Institute of America. All rights reserved.POPPED CUMIN AND CHILE CAULIFLOWER TACOS WITH
BLACK BEANS AND TOMATILLO SALSA FRESCA
Yield: 8 Portions
Ingredients Amounts
Tomatillo Salsa Fresca
Tomatillos, peeled, cut in chunks 2 cups
Jalapeno pepper, chopped 1 ea.
White onion, small dice, rinsed ½ cup
Cilantro, minced 1 Tbsp.
Lime juice (see note) 1 Tbsp.
Salt as needed
Ground black pepper as needed
Assembly
Corn tortillas 8 ea.
Black Bean Purée (recipe follows) 1 cup
Popped Cumin and Chile Cauliflower as needed
(recipe index)
Avocado slices 8 ea.
Cilantro sprig 8 ea.
Method
1. For the Tomatillo Salsa Fresca: Place the tomatillos and peppers in a blender. Blend until it is a
chunky puree. Stir in the onions, cilantro, and lime juice. Season with salt and pepper as
needed.
2. To Assemble: Heat the tortillas on a griddle. Once hot, place on a flat surface. Top with a
spoonful of black bean puree down the middle of the tortilla. Top with the Cauliflower
mixture, a spoonful of salsa, and a slice of avocado. Garnish with cilantro.
Note: the amount of lime juice needed will vary depending on the tartness of the tomatillos.
Variations: Stir the avocado into the salsa. This is a good option if the avocadoes have bruises
and will not slice well. You can remove the bruised areas and stir the chunks of avocado
into the puree.
Add a little in plant based or animal protein if desired.
Nutrition information (per serving of salsa using ¼ tsp salt)
Calories: 15 ⁄ Protein: 0.4 g ⁄ Carbohydrate: 3 g ⁄ Fiber: 1 g/Carbohydrate to Fiber ratio: 3
Total fat 0.4 g/ Saturated fat: 0 g ⁄ Trans fat: 0 g ⁄ Sodium: 75 mg / Potassium: 107 mg/ Added
sugars: 0g
Source: Toni Sakaguchi ‘84, as presented at the 2021 Healthy Kitchens, Healthy Lives ® conference.
Copyright 2021 The Culinary Institute of America. All rights reserved.BLACK BEAN PURÉE*
Yield: 1 Pint, 8 portions
Ingredients Amounts
Canola oil ¼ cup
Onions, diced 1 cup
Serrano chiles, stem removed, minced 1-2 ea.
Black beans, cooked, or ½ lb.
canned, rinsed and drained
Water or bean cooking liquid ¼ cup
Salt as needed
Black pepper, ground as needed
Method
1. Heat the oil in a frying pan, add the onions and chiles, cook over medium heat until
caramelized.
2. Add the beans and bring to a simmer. Cook for 10 minutes for the flavors to meld. Puree
with immersion blender, or place in a food processor and process until smooth. Adjust
seasoning with salt and pepper.
Nutrition information (per serving of black bean puree with ¼ tsp salt)
Calories: 163 ⁄ Protein: 6.3 g ⁄ Carbohydrate: 19 g ⁄ Fiber: 4.6 g/Carbohydrate to Fiber ratio: 4
Total fat 7.2 g/ Saturated fat: 0.6 g ⁄ Trans fat: 0 g ⁄ Sodium: 76 mg / Potassium: 442 mg/ Added
sugars: 0g
*This recipe meets 6 out of 7 HKHL Recipe Nutrition Goals for a side dish.
Source: Toni Sakaguchi ‘84, as presented at the 2021 Healthy Kitchens, Healthy Lives® conference.
Copyright 2021 The Culinary Institute of America. All rights reserved.WHOLE WHEAT FRANKIES WITH POPPED CUMIN AND CHILE
CAULIFLOWER *
Yield: 8 Portions
Ingredients Amounts
Lime Onions
Red onion, julienned, rinsed well 1 cup
Salt as needed
Lime juice 2 Tbsp.
Mint, chopped 2 tsp.
Cilantro leaves, chopped 2 Tbsp.
Assembly
Whole wheat tortilla, 10 “ 8 ea.
Eggs, beaten well 2 ea.
Lentils, cooked (see variation) 2 cups
Popped Cumin and Chile Cauliflower 4 cups
(see recipe index)
Green Chile Chutney (recipe follows) ½ cup
Apple Raisin Chutney or your favorite 1 cup
chutney (recipe follows)
Greek yogurt ½ cup
Method
1. For the Lime Onions: Season the onions with salt and let sit for 5 minutes. Drain off the liquid
and add the lime juice, mint, cilantro and salt as needed. Let sit for 10 minutes.
2. To Assemble: Heat a large griddle or heavy skillet over medium high heat. Place a tortilla on
the griddle, rotating the tortilla until it warms through and starts to bubble, approximately
30 seconds. Turn and cook on the other side and pour about 1 1/2 tablespoons of the beaten
eggs onto the tortilla and spread to cover surface. When the egg starts to firm, flip the
tortilla to cook the egg into a light omelet-like coating on that side, about 30 seconds.
Transfer to a plate, egg side faced down.
3. Heat the Popped Cumin and Chile Cauliflower in a sauté pan. Add the lentils and gently
stir.
4. Place a spoonful of the cauliflower mixture on the roti. Top with 1 spoonful of each chutney,
and the Lime Onions down the length of the tortilla.
5. Roll it up tightly like a wrap or open-ended burrito.
6. Serve with yogurt, and more Green Chile Chutney, and Apple Chutney on the side.
Variation: Use chickpeas, beans, plant based or animal-based protein in place of the lentils.
For a quicker weeknight meal, store-bought chutneys are a good substitute.Nutrition information (per serving of 1 tortilla with lime onions and eggs. See other recipes
for nutrition info of accompaniments)
Calories: 402 ⁄ Protein: 21 g ⁄ Carbohydrate: 65 g ⁄ Fiber: 19 g/Carbohydrate to Fiber ratio: 3.4
Total fat 6.6 g/ Saturated fat: 1 g ⁄ Trans fat: 0 g ⁄ Sodium: 613 mg / Potassium: 501 mg/ Added
sugars: 0g
*This recipe meets 6 out of 7l HKHL Recipe Nutrition Goals for an entrée.
Source: Toni Sakaguchi ‘84, as presented at the 2021 Healthy Kitchens, Healthy Lives ® conference.
Copyright 2021 The Culinary Institute of America. All rights reserved.GREEN CHILI CHUTNEY
Yield: ¼ cup
Ingredients Amounts
Cilantro, leaves and stems, ¾ cup
firmly packed
Mint leaves, firmly packed ¼ cup
Serrano chiles, stemmed 1 ea.
Ginger, peeled, chopped 2 tsp.
Lime juice 2 Tbsp.
Water 3 Tbsp.
Sugar as needed
Salt as needed
Method
1. Combine all ingredients in a blender. Blend until smooth. Adjust seasoning with salt and
sugar.
Nutrition information (for ¼ cup without sugar or salt)
Calories: 34 ⁄ Protein: 1.5 g ⁄ Carbohydrate: 7.4 g ⁄ Fiber: 2.7 g/Carbohydrate to Fiber ratio: 2.7
Total fat 0.5 g/ Saturated fat: 0.1 g ⁄ Trans fat: 0 g ⁄ Sodium: 19 mg / Potassium: 257 mg/ Added
sugars: 0g
Source: Toni Sakaguchi ‘84, as presented at the 2021 Healthy Kitchens, Healthy Lives ® conference.
Copyright 2021 The Culinary Institute of America. All rights reserved.APPLE RAISIN CHUTNEY
Yield: 2 Cups, 8 servings
Ingredients Amounts
Canola oil 1 Tbsp.
Mustard seeds ¾ tsp.
Onion, diced ½ cup
Ginger, minced 1 tsp.
Apples, Granny Smith, peeled, diced 1 lb.
Brown sugar 2/3 cup
Apple cider vinegar ½ cup
Raisins ½ cup
Salt ½ tsp.
Method
1. Heat a sauce pot over medium low heat. Add the oil and mustard seeds, cook for 1 minute
or until the mustard seeds start to pop.
2. Add the onions and increase the heat to medium. Cook until the onions are slightly
caramelized. Add the ginger and cook for 1 minute or until aromatic.
3. Add the apples, sugar, vinegar, raisins and salt. Bring to a simmer and cook for 30 minutes
or until the apples have cooked and the mixture has thickened to a jam like consistency.
4. Check seasoning and adjust for acidity and sweetness.
Note: This chutney should have a balance of sour and sweetness.
Variations:
• For the apples, you can substitute pears or mangos. If using mangos, adjust the
amount of sugar based on how sweet the mangos are.
• For the raisins, you can substitute currants, golden raisins, dried cranberries, or
dried cherries.
Nutrition information (per serving of chutney)
Calories: 98 ⁄ Protein: 0.4 g ⁄ Carbohydrate: 20.4 g ⁄ Fiber: 1.1 g/Carbohydrate to Fiber ratio: 18.5
Total fat 2 g/ Saturated fat: 0.1 g ⁄ Trans fat: 0 g ⁄ Sodium: 153 mg / Potassium: 107 mg/ Added
sugars: 18g
Source: Toni Sakaguchi ‘84, as presented at the 2021 Healthy Kitchens, Healthy Lives ® conference.
Copyright 2021 The Culinary Institute of America. All rights reserved.WHOLE GRAIN TARTINE WITH POPPED CUMIN AND CHILE
CAULIFLOWER, HUMMUS, AND ZA’ATAR
Yield: 8 Portions
Ingredients Amounts
Tartine
Whole grain bread slices 8 ea.
Garlic clove, peeled 1 ea.
Extra-virgin olive oil as needed
Assembly
Hummus 2 cups
Avocado, peeled, sliced thin 1 ea.
Salt as needed
Ground black pepper as needed
Popped Cumin and Chile Cauliflower 6 cups
(see recipe index)
Lemon juice 2 tsp.
Extra virgin olive oil 1 Tbsp.
Feta cheese, crumbled ¼ cup
Za’atar 1 tsp.
Cilantro sprigs or micro cilantro 16 ea.
Method
1. For the Tartine: Preheat a grill. Grill the bread until slightly charred and toasted. Swipe one
side of bread with the garlic, and drizzle with extra-virgin olive oil.
2. To Assemble: Spread the tartine with hummus. Shingle the avocadoes on top of the hummus
and sprinkle with salt and pepper.
3. Top with the Popped Cumin and Chile Cauliflower. Sprinkle with lemon juice and extra
virgin olive oil.
4. Finish with a sprinkle of feta cheese and za’atar.
5. Garnish with cilantro.
Variation: Dice or mash the avocadoes and place on top of the hummus.
Nutrition information (per serving of tartine with toppings cauliflower. See cauliflower
information by recipe)
Calories: 252 ⁄ Protein: 10 g ⁄ Carbohydrate: 23 g ⁄ Fiber: 7.5 g/Carbohydrate to Fiber ratio: 3
Total fat 15 g/ Saturated fat: 3 g ⁄ Trans fat: 0 g ⁄ Sodium: 405 mg / Potassium: 294 mg/ Added
sugars: 0g
Source: Toni Sakaguchi ‘84, as presented at the 2021 Healthy Kitchens, Healthy Lives ® conference.
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