Pick-Up this Wed., Oct. 26 at WHEELS!

In the share this week: Garlic, Yellow Onions and Pie Pumpkins! These pumpkins are great for carving on Halloween and making pie or soup — don’t forget to roast the seeds.

To toast pumpkin seeds, heat them in a dry skillet, stirring occasionally, until they begin to brown and become fragrant, about 5-10 minutes.

Para tostar semillas de calabaza, cocinelas en una sarten sin aceite, revolviendo ocasionalmente, hasta que empiecen a dorarse y huelan bien, de unos 5 a 10 minutos.

Credit to Sustainable Food Center’s Fresh Seasonal Recipes.


From the Teacher’s Kitchen…

Here’s another one from Natalie! (Natalie is doing awesome things at WHEELS and she has a sweet blog you can check out at http://www.upliftwithme.com

Thanks for sharing the pic and the recipes with all of us!!!

Natlie's squash soup

Butternut Squash Soup


  • 1-2 butternut squashes
  • 1 quart of vegetable cooking stalk
  • 1-2 onions
  • 3-4 garlic cloves
  • ¼ cup milk or 1/4th cup non-dairy milk +1 teaspoon cornstarch
  • Salt and Pepper to taste
  • Roasted Pumpkin Seeds


  • Preheat Oven: 425
  • Cut 1-2 butternut squashes lengthwise and brush the inside down with coconut oil. (Some people remove the seeds and gunk before cooking, I find it’s easier to do after it is cooked.)
  • Place Butternut squash in the oven cook for 30-45 minutes or until soft when poking with fork.

After squash is done take out and let cool on pan/cooling rack

Part Two

  • When Squash While squash is cooking begin roasting the diced onion and garlic in 1 tablespoon of coconut oil. Cook on low and stir frequently to avoid burning
  • Slowly add one quart of vegetable cooking stalk and begin to simmer
  • Remove seeds and peel skin off of cooled squashes (can easily be done with a fork) Mash the squash up a bit in a bowl then add it to the pot.
  • Bring contents to boil then immediately reduce heat simmering for about 6 minutes, immediately take off stove.
  • In a separate cup or bowl mix ¼ cup coconut or non-dairy milk with 1 teaspoon cornstarch. Slowly stir into mixture.
  • Once soup has cooled a bit add in small batches to a blender. Proceed to blend for about two minutes or until the soup is at desired consistency
  • Salt and pepper to taste
  • Garnish with roasted pumpkin seeds for some extra crunch and enjoy! (optional)

Pairs well with slow cooked kale and slightly toasted sourdough bread (buy it fresh or local made to ensure freshness)

Slow Cooked Kale


  • 1-2 Red onion
  • 2-5 garlic cloves (depending on how much garlic you like)
  • One bunch of fresh kale
  • Apple cider vinegar (optional)
  • Coconut oil (for cooking)


  • Wash and cut Kale horizontally leaving stems out (Save them for smoothies!)
  • Cut onions preferred size
  • Crush garlic cloves (by placing knife sideways on clove and lightly pressing down on knife with palm_


Warm 1 tablespoon of coconut oil in a pan. When slightly warm add red onions and garlic cloves. Sautee until light brown (2-3 minutes) stirring often. Add kale one handful at a time stirring to mix all ingredients as you go. When all Kale is added salt and pepper the dish and put turn stove temperature to low.

Cook meal for 5-7 min. stirring occasionally. When kale is a bright dark green it’s done. (Don’t kill the nutrients!)

Cacerola de Calabaza de Invierno / Winter Squash Casserole


2 calabazas de invierno cocidas (Para cocinar calabazas de invierno, corte a la mitad, saque las semillas y coloque, con el lado cortado hacia abajo, en una bandeja para hornear ligeremente aceitada. Hornee a 400 F por alrededor de 45 minutos.)

1 cebolla pequeña, picada

1/2 cucharadita de tomillo fresco picaod o 1/4 cucharadita de tomillo seco

1 cucharada de aceite de canola

2 tazas de manzana, rebanandas

1 cucharada de harina integral

1 taza de queso cheddar, rallado

1/4 taza de pan molido

1/4 cucharadita de sal

1/4 cucharadita de pimiento


2 winter squash, cooked (To cook winter squash, cut in half, remove seeds and place it cut side down on a lightly oiled baking sheet, Bake the squash at 400 F until a knife inserts easily, about 45 minutes.)

1 small onion, chopped

1/2 teaspoon fresh thyme, chopped or 1/4 teaspoon dried thyme

1 tablespoon canola oil

2 cups apples, sliced

1 tablespoon whole wheat flour

1 cup cheddar cheese, grated

1/4 cup bread crumbs

1/4 teaspoon salt

1/4 teaspoon pepper


Con anticipación caliente el horno a 350 F. Enaceite ligeramente un molde para hornear de 9 x 13.

Caliente el aceite de canola en una sartén mediana a fuego lento.

Anada la cebolla y el tomillo a la sartén y sofría a fuego medio hasta que la cebolla este suave y dorada.

En un tazón, mezcle la manaza con la harina.

En otro tazón, mezcle el queso cheddar con el pan molido.

Saque la pulpa de la calabaza con una cuchara y machaque.

Anada sal y pimienta al gusto.

Coloque la mezcla de calabaza y extiendala en una cacerola que se pueda llevar al horno.

Ponga las rebanadas de manzana encima de la calabaza.

Rocíe con el queso y el pan molido.

Tape y hornee por 30 minutos.

Destape y hornee por 15 minutos mas, hasta que se dore.


Preheat oven to 350 F. Lightly oil a 9 x 13 baking dish.

In a medium skillet heat the canola oil over low heat.

Add onions and thyme to skillet and saute until the onions are soft and golden.

In a bowl, toss the apple slices with the flour.

In another bowl, combine the cheddar cheese with the breadcrumbs.

Scoop the squash out of the skin and mash. Mix the cooked squash with the onions.

Add salt and pepper to taste.

Spoon the squash mixture evenly into the baking dish.

Lay the apple slices on top of the squash.

Sprinkle the cheese and breadcrumbs over the apples.

Cover and bake for 30 minutes.

Uncover and bake for another 15 minutes, until the casserole is golden brown.


Gracias a / Thanks to: www.sustainablefoodcenter.org



Trick or Treat? Treat: Pumpkin Seeds…

Preheat oven to 250°F. Cut off top 3 to 4 inches of pumpkin then scoop out seeds onto a clean work surface. Discard stringy fiber from seeds along with any seeds that are split or cracked then transfer to a strainer and rinse well. (You should have about 2 cups of seeds.)
WHEELS 2014!
In a medium pot, bring water to a boil. Add seeds, reduce heat and boil gently for 10 minutes. Drain well and pat dry.

Transfer seeds to a medium bowl, toss with oil and spread out in a single layer on a large baking sheet. Roast seeds, stirring every 10 minutes or so, until just crisp and golden brown, about 1 hour total. (They will become crispier as they cool.) Set aside to let cool completely then shell or eat whole.

For spicy pumpkin seeds, mix 1/2 teaspoon each garlic salt, cumin, coriander and cardamom with seeds and oil before roasting. For sweet pumpkin seeds, mix 1 teaspoon each ground cinnamon, cloves and ginger and 1 1/2 tablespoons dark brown sugar with seeds and oil before roasting.

Recipe Credit: Whole Foods Market website.

Popping Corn

Ears of Popping Corn will last indefinitely inside a drawer in the kitchen. When you are ready to make popcorn simply rub the kernels off the cob and into a bowl.

Stove-top directions: Place 2 Tbls. of a high heat oil into a heavy pot on the stove, add four or five kernels and cover. Apply medium heat. When the test kernels have popped. Add 1/3 cup of kernels into the pot and recover. Turn off the heat once the rapid sound of popping has slowed to near stopping, and remove the popped corn immediately. Place in a serving bowl. If you like – add a little salt and pepper; or garam masala; or nutritional yeast ; or dried herbs. You can even try sprinkling in dried seaweed — or nothing at all! Either way popped corn makes a super healthy snack!

Midnight Turtle Beans!

How to Cook Dried Beans


Dried beans are cheap and versatile. Learn how to cook them, and enjoy countless tasty meals:

Difficulty: Easy
Time Required: Varies by type of bean

Here’s How:

  1. Discard any beans that are shriveled and discolored, and remove any rocks or debris that may be present.
  2. Place the beans in a large pot, and cover with water.
  3. Let soak for eight hours or overnight.
  4. Drain the beans. 
  5. Then, pour them back into the pot, and cover with water again.
  6. Place the lid on the pot, and bring to a boil.
  7. Reduce the heat; and simmer, stirring occasionally, until the beans are tender. The amount of time this takes will depend on the type of bean that you’re cooking.


  1. A heaping half-cup of dried beans is equal to one 15-ounce can of beans. More Dried Bean Measurements2
  2. If you like the ease of canned beans, cook up a large batch of dried beans; divide them into pint-sized freezer jars; and stick them in your freezer. They’ll be ready to go whenever you need a quick meal
  3. Add salt only after the beans are fully cooked. Adding it sooner could prevent the beans from becoming tender
  4. Split peas and lentils do not need to be soaked prior to cooking

What You Need

  • A large pot
  • Dried beans
  • A colander
  • Water
  • A spoon for stirring

Crema de cepa de apio (Creole celery root cream)

credit: Aunt Clara’s Kitchen

Prep Time: 10 minutes

Cook Time: 35 minutes

Total Time: 25 minutes

Yield: 6 servings


  • 2 tablespoons of olive oil
  • 1 large onion, chopped
  • 3 celery stalks, chopped
  • 2 small carrots, peeled and sliced
  • 4 medium potatoes, peeled and cubed
  • 2 lbs celeriac, peeled and chopped
  • 1 tsp cumin powder
  • 1 bay leaf
  • 1 1/2 quart vegetable broth
  • Salt
  • Pepper


  1. Heat the oil in a pan over medium-low heat.
  2. When the oil is hot, add the chopped onion. Cook and stir until it turns transparent.
  3. Add cumin powder, bay leaf, celery. Cook and stir for a minute.
  4. Add carrots, celeriac and potatoes, lower heat to minimum and add two tablespoons of broth.
  5. Cover and simmer for 5 minutes, stirring occasionally to prevent sticking or burning.
  6. Add the remaining vegetable stock, cover and simmer until the vegetables are cooked through.
  7. Cool to room temperature.
  8. Once cool, blend the soup, season with salt and pepper to taste.

Kale Chips!


Credit: Martha Stewart (Yeah, I know.)

Tear the leaves of one bunch of curly- of flat-leaf kale into 2-inch pieces and toss with a tablespoon (or two, depending on how healthy you’re trying to be) of extra-virgin olive oil and a teaspoon of coarse salt. Spread the kale out on a large rimmed baking sheet (use two baking sheets, if necessary — the kale should have enough room to bake in a single layer).

For dry, crisp chips: Bake at 300 degrees for 3o – 35 minutes, stirring halfway through.

For toasted chips with browned edges: Bake at 350 degrees for 12 to 15 minutes, stirring two or three times.


  • Kale Chips with Kick: Add a teaspoon or two of Sriracha sauce to the oil before tossing with kale and baking.
  • Lemon Zest Kale Chips: Finely grate lemon zest over the kale chips as soon as they come out of the oven.
  • Soy Sauce-Kale Chips: Replace half the oil with soy sauce, and cut back on salt, for some savory, umami flavor.
  • Double-Healthy Kale Chips: Sprinkle with nutrient-rich nutritional yeast. (Okay, this one might be veering back into the “hippie food” category, but trust us, it’s delicious! The chips taste nice and cheesy)
  • Chile-Lime Kale Chips: Mix a bit of chile powder in with the salt, squeeze lime juice over kale chips when they’re hot out of the oven.

Spicy Peanut Pumpkin Soup

Adapted from Yamuna’s Table
Cuisine: Asian/African/Caribbean
Published on January 15, 2009

Credit to: Lisa Turner


  • 1 teaspoon sesame oil
  • 1 1/2 teaspoons whole coriander seeds
  • 1/2 teaspoon dried red chili flakes
  • 1 cup roasted, shelled and unsalted peanuts
  • 1 cup diced fresh pumpkin
  • 1 large potato, diced
  • 1 large carrot, diced
  • 1 red onion, diced
  • 6 cups vegetable stock
  • juice from 1 lemon (3 tablespoons)
  • 1 teaspoon sea salt, or to taste
  • fresh ground black pepper


  • Heat a large saucepan or soup pot over medium heat. When hot, add the sesame oil and swirl to coat the bottom of the pan. Toss in the coriander seeds and chili flakes and stir until the seeds darken a couple of shades without burning, a couple of minutes. Add the peanuts and vegetables and continue to stir for 5 minutes. Pour in the vegetable stock, bring to a boil, then reduce the heat to low and cover. Simmer until the peanuts are tender, about 30 to 40 minutes.
  • Remove the soup from the heat and let cool slightly before puréeing with a hand blender or in a counter top blender. Stir in the lemon juice and season to taste with salt and plenty of fresh ground black pepper.
  • Serve hot or warm.

Makes 6 to 8 servings

Fried Green Tomatoes + Caramelized Onions = Yum

Fried Green Tomatoes with Caramelized Onions
by Natalie – Web Credit to Perry’s Plate

1 lb green tomatoes, sliced into 1/4-inch rounds
2/3 cup buttermilk
2/3 cup cornmeal or self-rising flour
big pinches of salt and pepper

for the onions:
2 large onions, halved, then sliced
2 T butter
big pinch of salt

The onions take a while so get them started first. In a large, lidded skillet melt butter over medium-high heat. Add sliced onion and salt. Cook, stirring, until onions begin to soften, about 5 minutes. Reduce heat to medium-low, cover, and cook for about 30 minutes. Stir every 10 minutes or so, and if they begin to scorch, lower the heat. By the time they’re finished, they should be medium brown in color (you could even cook them longer until they’re a caramel color) and reduced considerably. Transfer onions to a bowl. You can store them in the fridge in an airtight container for a few days. Just warm the onions when you want to use them.

Meanwhile, lay the tomatoes out on a cookie sheet and sprinkle with salt. Let them rest for about 15 minutes, then blot excess moisture from both side of tomatoes with a paper towel. Place the buttermilk in a shallow bowl. In a separate shallow bowl, place the cornmeal and a couple big pinches of salt and pepper. Dunk each tomato in the buttermilk, shaking off the excess, then coat both sides in cornmeal.

Heat about 1/2-inch of oil to about 350 degrees in a medium skillet over medium high heat. (If you don’t have a thermometer, stick the end of a wooden spoon in the oil. If it bubbles almost instantly, then the oil is ready.) Working in batches, place breaded tomato slices into oil and fry for about 5-8 minutes, turning once, until both sides are golden brown. Transfer to a plate lined with paper towels or a cooling rack to drain off excess oil. (These are best eaten warm and fresh, but will keep in the fridge for about 2 days. Put them on a cookie sheet and warm them in a 350 oven when you’re ready to use them.)

Serve tomatoes with onions.

Makes about 4 servings.