Recipes: Extras

Black Bean Salsa

Ready in 20 minutes

Nutrition Highlight

This black bean salsa recipe is low in sodium and does not contain added sugar, making it a healthier alternative to store-bought salsa.

Ingredients

• 1 # 10 Can of Black Beans (or 6 15 oz cans), drained and rinsed
• 4 cans of corn or 6 cups hominy or hull corn, drained and rinsed
• 3 onions, medium dice
• 1 ½ c radishes, small dice
• 1 c cilantro, chopped fine
• ½ c olive or canola oil
• ½ c fresh lime juice (orange juice can be substituted)
• 2 T garlic salt
• 2 T cumin
• 2 T chili powder

Preparation

1. In a large bowl, gently fold together all ingredients. Best to make ahead of time and chill to allow flavors to combine. 
2. Serve cold or at room temperature.

Tips

Experiment with changing types of beans such as pinto or navy or combinations of your favorite beans. The same can be done with varieties of corn such as hull corn or hominy. Can be served as a condiment with tacos or eaten with oven baked tortilla chips. Great as a salad too!

Chimichurri

Ready in 20 minutes

Nutrition Highlight

This homemade chimichurri recipe does not contain added sodium, which makes it a healthier option compared to store-bought sauces, which often contain high levels of sodium.

Ingredients
 

• 9 cups of oil
• 3 cup red wine vinegar
• 3 cup cilantro
• 3 cup parsley
• 2 poblanos (de-seeded)
• 5 garlic cloves

Preparation
 

1. Place ingredients in a blender and blend until smooth.
2. Taste and can add some salt and pepper to taste if desired.
3. Serve cold, enjoy.

Tips
 

Can use bell pepper in place of poblano. Can add jalapeno if desired. Serve over fish, chicken, beef, bison, or vegetables. Can include other garden herbs such as oregano, carrot tops, fennel tops.

Citrus Marinade

Ready in 20 minutes
Makes about 2 cups of marinade depending on the size and type of oranges used.

Zest is the skin portion of any citrus fruit and is high in essential oils. When removing the zest, use a micro plane or a grater with small holes. Be careful not to remove the white “pith” covering that is directly under the zest, as it will add a bitter flavor to the dish.

Nutrition Highlight

Marinades are a great way to add extra flavor to dishes without adding an excess of salt. They also help to tenderize tougher cuts of meat.

Ingredients
 

• 3 Oranges, zested then Squeezed for juice
• 1 Lemon, zested and squeezed for juice
• ¼ c Vinegar (any type)
• 2 T Garlic, minced
• 2 T Honey or Sugar or Maple Syrup
• 1 T Olive Oil (vegetable oil can be used)
• 1 T Worcestershire Sauce
• 1 T Cilantro (optional)
• 1 T Mustard (any type)
• 2 t Onion Powder
• 1 t Paprika
• 1 t Black Pepper
• 1 t Salt

Preparation
 

1. Combine all in a medium sized bowl or Mason jar. 
2. Stir or shake to combine. This marinade is high in acid, so to avoid protein becoming “mealy” do not marinade for more than 90 minutes.

Tips
 

This marinade is particularly good with pork, chicken and fish. If using it as a marinade for fish a shorter marinade time (15 minutes to an hour) is recommended.

Cranberry Wojapi

Ready in 40 minutes (nutrition label does not include cedar)

Nutrition Highlight

Cranberries are rich in vitamin C and other nutrients that protect the body from diseases.

Ingredients
 

• 1 lb of cranberries
• ½ cup maple syrup
• ½ cup water
• 1 oz cedar or white pine

Preparation
 

1. In a saucepan heat all ingredients together on medium low heat.
2. Let sauce simmer for about 20 minutes and reduce.
3. Serve. Enjoy.

Tips
 

Can use any berry this sauce.

Dandelion Jelly

Recipe submitted by Hayley Brezeale of the Catawba Indian Nation.

Nutrition Highlight

Dandelions are packed with vitamins A, C, and K and the minerals folate, calcium, and potassium, making them a powerful tool for protecting overall health, including brain and heart health.

Ingredients
 

• 3 ¼ C water, or more if needed
• 4 C of lightly packed dandelion petals that were collected from an area free of pesticides, chemicals and water build up
• 1 ½ T lemon juice
• 1 (1.75 oz) package powdered fruit pectin
• 1 Drop yellow food coloring (optional, isn't needed)
• 1 Drop of vanilla extract
• 2 C of white sugar (can modify this for honey or maple syrup) 

Preparation
 

1. Using a pair of sterilized scissors, remove the dandelion greens from the yellow petals. Add the yellow petals to a medium size bowl of water and let sit for 24 hours to create a dandelion tea. Once you have created the dandelion tea, heat the dandelion petals and water in a large pot until simmering. Simmer for 10 minutes. Remove petals with a slotted spoon and strain over a bowl. Squeeze out as much liquid from the removed petals as possible. Discard petals.
2. Measure out 3 cups of the dandelion-infused water and pour the liquid into a large pot. Add lemon juice, pectin, yellow food coloring (optional) and vanilla extract to the pot; bring to a rolling boil. Add sugar and return to a boil. Cook, stirring constantly, for about 1 minute. Remove from heat and skim foam off the surface.
3. Pour into freezer containers, leaving 1/4 inch headspace, and store in the refrigerator or freezer for longer storage.

Peach Barbeque Sauce

Ready in 20 minutes
Makes 2 Quarts of Barbeque Sauce

Nutrition Highlight

Peaches are a great source of antioxidants such as Vitamin C and Vitamin A. Antioxidants are compounds found in plants that help to fight cell damage. Antioxidant-rich diets can help protect your body from illness.

Ingredients
 

• 1 c Onion, small dice
• ½ Bell Pepper, small dice
• 1 T Vegetable Oil
• ½ c Apple Cider Vinegar
• 2, 15 oz cans of Peaches in natural juices, pureed
• 38 oz Ketchup
• ¼ c Molasses
• ¼ c Brown Sugar (add more if a sweeter sauce is desired)
• 2 T Maple Syrup
• 2 T Worcestershire Sauce
• 1 T Soy Sauce
• 1 t Mustard (Yellow, Stone Ground or Dijon)
• ½ c Seasoning Blend
  • 3 T Burger or Steak Seasoning
  • 1 T Garlic Powder
  • 1 T Onion Powder
  • 1 T Paprika
  • 1 T Chili Powder
  • 1 t Kosher Salt
  • ½ t Cinnamon
  • ½ t Cumin
  • Combine all spices in a small bowl. Stir to combine. Store in a sealed container.

Preparation
 

1. In a large saucepan, over medium heat add the vegetable oil. Sauté the onions and the peppers for several minutes, stirring occasionally, until the onions are golden brown in color. Reduce heat to low.
2. Stir in spice blend and deglaze the pan with vinegar.
3. Add in peach puree and the remaining ingredients. Stir thoroughly to combine. Simmer for 20 minutes, stirring occasionally. Remove from heat. Cool and store in glass jars.

Tips
 

This sauce recipe pairs especially well with the Cedar Braised Bison for BBQ Bison Sandwiches. The entire spice mix will be added to the sauce. Double the recipe for the spice blend portion of the recipe to have some spice mix for later. The spice makes an excellent rub for ribs, pork cuts and poultry. To use as a rub, add 2 T Brown Sugar to the spice mix and coat the meat with mustard as a binder. Season liberally, then rub the spice blend into the mustard before grilling, smoking or baking.

Quick Marinade

Ready in 15 minutes
Makes 2 ¼ C Marinade

Nutrition Highlight

The "reduced sodium" label means the food has 25% less sodium than the original version, making it a healthier choice for those watching their sodium intake.

Ingredients
 

• 2 c Reduced Sodium Soy Sauce
• ¼ c Rice Vinegar
• 1 T Sesame Oil
• 2 T Garlic, minced
• 1 T Ginger, minced
• 1 T Cilantro (optional)
• 2 t Sugar or Molasses or Maple Syrup
• 1 t Red Chili Flakes
• 2 Green Onions, thinly sliced, use both the green and white portion of the onion

Preparation
 

1. Combine all in a mason jar. 
2. Shake to combine.
3. Pour over vegetables or proteins (chicken, pork, venison, fish etc). 
4. Marinade in the refrigerator for a minimum of 30 minutes and a maximum of 12 hours.
5. Discard any marinade that has come in contact with raw proteins. Do not use it as a dipping sauce if you had raw meat in it.

Tips
 

This marinade also makes a great dipping sauce for dumplings or egg rolls. Try it as a sauce to season rice for fried rice! The marinade can be made spicy with the addition of 1 T Hot Sauce (such as Sriracha,) thinly sliced hot peppers can also be added.

Quick Pickle

Ready in 20 minutes (best if allowed to marinate for 2 days before serving)
Makes approximately 2 Quarts of Pickles

Nutrition Highlight

Cauliflower is packed with vitamins, minerals, protein, and fiber, which are great for gut health. When cauliflower is pickled, its digestive benefits increase even more.

Ingredients
 

• 3 c Vinegar
• 3 c Water
• ½ Head of Cauliflower, broken into florets
• ½ pound of Green Beans
• 2 Bell Peppers, medium dice or strips
• 3 T Salt
• 2 T Pickling Spice, tied into a cheesecloth bundle (optional, but advised as Pickling Spice contains whole spices such as cloves and allspice.)
• 1 T Sugar
• 1 T Dill Weed
• 1 T Mustard Seed
• 1 T Turmeric

Preparation
 

1. Place Vegetables into Mason Jars. Do not pack the vegetables too tightly. Set aside.
2. In a medium saucepan over medium heat bring vinegar, water, salt, sugar and spice bundle to a boil.
3. Remove from heat and pour over the packed vegetables.
4. Allow to cool to room temperature and then refrigerate. It's best to let it marinate for 2 days for the most flavor.

Tips
 

Any vegetable can be substituted for beans and cauliflower. If you like spicy pickles, try adding hot peppers or red Chile flakes to the brine.

Spice Rub for Poultry

Ready in 10 minutes
 

This rub will coat a 10–12-pound turkey. Coat the turkey with the spice mixture no more than 12 hours before cooking for best results. Roast, Smoke or Fry Turkey according to directions.
 

This rub can also be used as a “wet rub” for turkey by combining it with ½ c of butter. Use this compound butter as the basting butter for the turkey. Alternatively, this spice butter can be applied under the skin of the turkey by gently loosening the skin on the neck end of the turkey. Gently lift skin and separate the skin from the meat of the bird by inserting fingers between the meat and the skin and lift GENTLY to create a small pocket. Then apply the spice butter between the space created between the meat and the skin.

Nutrition Highlight

Garlic has many incredible benefits, such as supporting your immune system and reducing inflammation.

Ingredients
 

• 1 T Kosher Salt
• 1 T Light Brown Sugar
• 1 T Chili Powder
• 1 T Paprika (Smoked Paprika adds a nice smokey taste to the rub.)
• 1 T Black Pepper
• 1 T Onion Powder
• 1 T Garlic Powder
• 2 t Thyme
• 2 t Rosemary
• 2 t Sage
• 1 t Cayenne Pepper (optional)
• 1 t Unsweetened Cocoa Powder (optional)

Preparation
 

1. In a medium sized bowl combine, all and stir to mix well. 
2. Store in an airtight container.

Tips
 

It is best to use Kosher Salt instead of Iodized Salt when preparing rubs. Iodized Salt may contribute a metallic taste to the finished bird. Also, kosher salt has a larger grain size compared to Iodized Salt and you are likely to use less salt as a result.
 

This spice blend stores well and is easy to make. Double the recipe to have extra for the pantry. The mix can also be used on other proteins like pork or in ground beef or bison for burgers.

Tzatziki Sauce (Greek Yogurt Sauce)

Ready in 20 minutes
Serves 60 people, 2 oz each

Nutrition Highlight

Leaving the skin on the cucumber saves time and adds nutrition. Cucumber skins hold much of the fiber, vitamins, and minerals of the vegetables, and cucumbers also have a high water content, making them great for increasing hydration.

Ingredients
 

• 1, 32 ounce container of whole milk yogurt
• 4 Cucumbers, grated (Peels add nice color to sauce, peeling is optional.)
• 4 cloves of Garlic, grated
• 4 T Lemon Juice
• 4 T Dill Weed
• 2 T Mint, finely chopped (optional)
• 2 T Parsley, finely chopped
• 1 T Salt

Preparation
 

1. Take grated cucumber and place into a clean dish towel and squeeze to remove excess water. (This step is optional but will help to keep sauce from separating as it sits.)
2. In a large bowl combine all ingredients and stir to combine. 
3. Chill until ready to use.

Tips
 

If whole milk yogurt is unavailable, lower fat yogurt can be used. For a thicker sauce, pour off the extra water that covers yogurt before using or strain yogurt in a fine mesh strainer lined with paper towels for a few hours before continuing with the recipe. Serve with Gyros, Grilled chicken, Fish or as a dipping sauce for Vegetables.

Yogurt Marinade/Dip

Ready in 10 minutes
Makes 32 oz of marinade
 

Yogurt does more than simply flavor the surface of the meat. Thanks to its acidity–different from that which you find in citrus or vinegar–it tenderizes the meat, keeping it juicy, never rubbery. This marinade is highly effective if left on proteins for an elongated period of time (in the 12 hour range) but they work well in short term scenarios too. Give yourself as little as 15 minutes and this marinade will reward you with tastier, more tender meats.

Nutrition Highlight

Yogurt is rich in calcium, protein, and probiotics, benefiting gut and bone health.

Ingredients
 

• 1, 32 oz container of Plain Yogurt
• 1 small onion, diced
• 3 T Lemon Zest
• 2 T Cilantro
• 2 T Italian Seasoning
• 2 T Mint
• 2 T Dill Weed
• 1 T Garlic Powder
• 1 T Paprika
• 1 T Cumin
• 1 T Low Sodium Soy Sauce
• 2 t Black Pepper

Preparation
 

1. In a large bowl, combine all ingredients. Store in the refrigerator.
2. Use as a marinade for vegetables or proteins such as chicken, bison, venison, beef or pork before grilling or baking. For the best flavor, allow to marinate for several hours or overnight in the refrigerator.

Tips
 

Reserve some of the marinade on the side to use as a dipping sauce. The acid in the yogurt acts as a tenderizer for meats and is a great way to add flavor without relying on an excess of salt. Make the recipe your own by changing the spices used, try substituting taco seasoning or curry powder for the spices called for.