Recipes: Salads & Sides

15 Bean Salad

Ready in 2 hours, Soak beans overnight a day ahead or substitute canned beans of any variety.
Serves 100

Nutrition Highlight

Beans are a valuable source of nutrients, offering significant amounts of protein, dietary fiber, folate, iron, potassium, and magnesium.

Ingredients
 

• 4, 20 oz Bags of 15 Bean Blend, rinsed and checked for debris
• 1 Bay Leaf
• 3 Red Onions, small dice
• 4 Assorted Color Bell Peppers, small dice
• 4 C Canned or Frozen Corn, drained.
• 2 Pints of Cherry Tomatoes, halved.
• 2 c Canola Oil or Olive oil
• 1 c White Vinegar or Red Wine Vinegar
• 1 c Parsley; finely chopped.
• ¼ c Mrs. Dash Seasoning (or Italian Seasoning)
• 2 T Garlic Salt or Celery Salt
• 2 T Onion Powder
• 1 T Black Pepper
• 1 T Dijon Mustard or Brown Mustard

Preparation
 
The night before: In a Large Soup Kettle or Bowl place Dry Beans and at least a gallon of water above the bean level. Beans should almost double in size, so be sure to cover with plenty of water as well as using a large enough container to accommodate swelling beans. Place the container in the refrigerator overnight.
 

1. Drain Beans and discard any skins that may have risen to the top.
2. Place the soaked Beans in a Large Soup Kettle and cover with water. Add bay leaf if using.
3. Cook over low heat for 60-90 minutes or until beans are tender, adding more water if necessary. Beans should remain covered in water during the entire cooking time.
4. Drain Beans and rinse in cold water to stop cooking. Remove Bay leaf. Set aside.
5. In a large bowl combine remaining ingredients and stir well to combine. Fold in beans. Chill before serving or serve at room temperature.

Tips
 

If using canned beans, select a variety of shapes and sizes for color and texture. Skip to step 5 in the recipe. When fresh herbs are available add them to brighten the flavors of this salad. Basil, Oregano, Marjoram, Epazote or Dill are all excellent editions.

Banaha with Black Beans

Ready in 60 minutes
Serves 80 people at 1 Banaha per person
 

Nutrition Highlight

You can use blue cornmeal for added nutrients, such as protein, or yellow cornmeal works fine. Traditionally, wood ash was used for added minerals, such as calcium and phosphorus.

Ingredients
 

• Corn Husks
• 10 cups of cornmeal
• 10 cups of black beans
• 8 cups of water
• 2 tablespoons of baking powder

Preparation
 

1. Boil your husks in water for about 10 minutes (not water from the recipe).
2. Boil the water from the recipe in a separate pot. Add the recipe's boiled water to the beans, cornmeal, and baking powder. Mix well.
3. Once your husks are softened, tear strips from some of them and use them as ties.
4. Fill each husk with 2 tablespoons of dough. Once they are filled and tied closed, boil them for 40 minutes.

Tips
 

These can be served hot or cold. Can be used as a dumpling for soups or a dessert option with berry sauce. Can use blue cornmeal for added nutrients or yellow cornmeal works fine. Traditionally wood ash was used for added nutrients. When tying them shut, make sure there are no gaps or filling may leak out, and can use more than 1 husk per Banaha.

Basic Stuffing with Seven Variations

Ready in 30minutes
Serves 14 people at 6 oz per plate

Nutrition Highlight

Using homemade stock/broth will help control sodium intake. Make it your own with herbs and veggies.

Optional Add-Ins
 

1. Cornbread, broken into crumbles (use instead of the bread cubes)
2. 2 c Chopped Nuts (any type)
3. 2 c Dried Fruits (Craisins, Apricots, Apples or Prunes)
4. 2 c Apples, small dice
5. 1 lb pork sausage/ Ground Bison/Ground Venison
6. 2 c Cooked Wild Rice
7. Giblets/Neck added to Chicken Broth, Simmer for 1 hour or until neck and gizzards are tender. Remove from broth and chop into small pieces and distribute throughout the stuffing when adding the broth.

Ingredients
 

• 40oz of Stale Bread, cut into 1” cubes, or 2, 12 oz bags of Commercially prepared Stuffing cubes (roughly 2 whole loaves)
• 3-4 c Low Sodium Chicken or Vegetable Broth, plus additional (if stuffing is dry after adding initial amount) or homemade.
• 12oz Onions, small dice (roughly 2 whole onions)
• 8oz of Celery, small dice
• 1/2 c Parsley, finely chopped
• ½ c Butter
• 2 T Poultry Seasoning OR
  • 1 t Garlic Powder
  • 1 t Onion Powder
  • 1 t Sage
  • 1 t Salt
  • ½ t Black Pepper

Preparation
 

1. In a large frying pan over medium heat add 1 T Vegetable oil or butter. Add in celery and onion. Cook for about 5 minutes, or until vegetables are translucent, stirring occasionally.
   (If using meat in the stuffing, brown it off and add the celery/onion to the browning meat).
2. Add broth and Seasonings to the vegetables. Bring to a boil. Add in butter and stir until melted. Taste and adjust for saltiness.
3. Pour hot broth/vegetable/meat mixture over the stuffing and mix to combine. If using any of the ad-ins, combine them with the bread cubes in this step. Allow stuffing/ broth/ vegetables to sit for 10 minutes and then check stuffing to see if it has enough liquid to make it soft. If the stuffing seems to be too dry, add in additional broth in small amounts (1 c at a time.) Allow to sit for an additional 10 minutes and try again.
4. Pour stuffing mix into a well-greased baking dish and bake for about 30 minutes or until the top of the stuffing is a golden brown in color.

Tips
 

Stuffing can be made a day ahead and stored in the refrigerator overnight before reheating the next day or being used to stuff a turkey/ chicken etc.

Butternut Squash Mac N Cheese

Ready in 60 minutes
Serves About 100 people or more at 5-6 oz per plate

Nutrition Highlight

The fiber in butternut squash promotes healthy weight and gut health, while vitamin A supports eye health.

Ingredients
 

• 5 medium sized Butternut Squash cut into large pieces/seeded/peeled.
• 5 Yellow Onions cut into large pieces.
• 8 cups Vegetable Stock
• 15# of cooked Elbow Noodles
• 8# of cheese of choice (American, cheddar, white American)
• Salt and Pepper to taste, if stock does not have sodium.

Preparation
 

1. Preheat the oven to 375 degrees.
2. On some sheet pans place the squash and onions. Cover them in a light coat of oil to help them roast.
3. Place them in the oven, uncovered, and bake for about 30 minutes.
4. Make sure they are tender with a fork. In a blender place the cooked squash and onions and blend well.
5. Add some of the stock to the blender to help everything blend, may do this step-in increments.
6. In a large pot or roasting pan, mix the squash and onion puree and add the noodles, gently fold them in. Now add the cheese while everything is still warm. Fold together gently. Check salt and pepper to taste. Serve, enjoy.

Tips
 

Cook noodles ¾ of the way and let them finish cooking in the warm Squash and Onion puree. Can mix cheeses, for example, American cheese, blue cheese, and cheddar cheese.

Cucumber Tomato Salad

Ready in 30 minutes
Serves About 60 people

Nutrition Highlight

Cucumbers are over 96% water, making them an excellent choice to help you stay hydrated.

Ingredients
 

• 10 Cucumbers, sliced.
• 10 Tomatoes, cut into wedges or chunks.
• 4 Onions; thinly sliced.
• 3 c White Vinegar
• 1 c Vegetable oil
• 2 T Dill Weed
• 2 T Garlic Salt
• 1 T Black Pepper
• ½ Parsley, chopped fine (optional)

Preparation
 

1. In a large bowl combine all ingredients.
2. Let sit 15 minutes or overnight for flavors to blend.
3. Add tomatoes the next day if marinating overnight to prevent the tomatoes from breaking down.

Tips
 

Using produce in season will highlight the natural flavors of the vegetables. Fresh herbs like Basil, Oregano or Parsley can also be added. Balsamic or Red Wine Vinegar can also be substituted for white vinegar.

Flaked Whitefish Salad with Blueberry Vinaigrette

Ready in 40 minutes
Serves 100 people at 8oz of lettuce, 3oz of flaked fish, 3 whole cherry tomatoes and ¼ cup of onions per person

Nutrition Highlight

Fish is a good source of omega-3 fatty acids, which promote heart health.

Ingredients
 

• 18.75 pounds of Whitefish (cooked and flaked)
• 50 pounds of lettuce chopped.
• 12.5 pounds of onions thin sliced
• 300 cherry tomatoes cut in half.
• Blueberry Vinaigrette (48 oz salad oil, 12 oz blueberries (blended in blender or mashed well), 16 oz of apple cider vinegar, and 1 cup of maple syrup)

Preparation
 

1. Preheat the oven to 400 degrees.
2. On a sheet pan with parchment paper add your fish. Bake your fish for 20 minutes or until flaky.
3. Flake fish with a fork when finished cooking.
4. Mix the lettuce, onion, and cherry tomatoes. Mix the salad mix in the vinaigrette.
5. Top salad with flaked fish.
6. Serve, enjoy.

Tips
 

Can use lake trout, walleye or cod. Any white fish will do. Can add bell pepper or cucumbers. Any tomato can be used. Iceberg lettuce, lettuce mix, or romaine will be ok.

Fresh Fruit Salad

Ready in 90 minutes
Serves 100 people

Nutrition Highlight

A colorful fruit salad provides a variety of essential nutrients for the body's basic functions.

Ingredients
 

• 20 0ranges, peeled and cut into chunks.
• 20 Apples, cut into chunks.
• 2 Honey Dew Melon, cut into chunks.
• 2 Cantaloupe Melon, cut into chunks.
• 2 Pineapples, Cored and cut into chunks.
• 5 Quarts of Strawberries, Quartered
• 5 Pints of Blueberries
• 3 Bunches of Red or Green Grapes, halved.
• 10 Kiwi Fruit, peeled and cut into rounds.
• 2 Pints of Blackberries or Raspberries
• 2 c Honey or Maple Syrup
• 3 c lemon or orange juice
• Zest of 3 lemons
• 1 c mint leaves, finely chopped (optional)

Preparation
 

1. Mix and serve.

Tips
 

Add soft fruits like berries and kiwi fruit last to prevent fruit from breaking down as it is combined with the honey/citrus sauce.

Hasselback Potatoes with Ramp Oil

Ready in 2.5 hours
Serves 100 people

Nutrition Highlight

Potatoes are rich in potassium, which is essential for the proper function of the heart, muscles, and nervous system.

Ingredients
 

• 100 Baking Potatoes, scrubbed clean
• 1 Pound of Ramps or Green Onions, sliced thin
• 2 Bunches of Parsley, Chopped (About 2 Cups)
• 1 Quart Canola or Vegetable Oil Plus Additional Oil to brush Potatoes (About 2 cups.)
• 1 T Kosher or other Large Grained Salt plus additional Salt to Season Potatoes (About ¼ c.)

Preparation
 

1. Preheat oven to 400 Degrees.
2. Prepare Ramp Oil: Combine Sliced Ramps, Parsley, Salt and 1 Quart of Vegetable oil. Set aside.
3. On a cutting board, place the potato in the middle of 2 butter knives. The butter knives will look like train tracks and the potato the train. (The knives will serve as a buffer to keep the slicing knife from cutting completely through each potato.)
4. With a Large kitchen knife or Chef’s knife, make thin (⅛ inch) slices ¾ of the way through each potato. Stop slicing when the slicing knife comes into contact with the butter knife guides. Make sure that the base of the potato remains unsliced. The finished potato will be cut into fan-like slices with an intact base.
5. Place prepped potatoes onto a large baking sheet lined with Parchment Paper. Bake at 400 degrees for about an hour or until potatoes are fork tender.
6. Using a pastry brush, coat each potato with reserved oil not used in the Ramp Oil.

Tips
 

If Ramps cannot be found, green onions can be used as a substitute. Can also be served as a whole baked potato with no cuts.

Lemon Dill Tuna Pasta Salad

Ready in 60 minutes, chill and hour or overnight
Serves 100 people

Nutrition Highlight

Tuna packed in water has fewer calories and more omega-3 fatty acids than oil-packed tuna, which has more selenium and Vitamin D.

Ingredients
 

• 5 pounds uncooked pasta such as Macaroni, Shells or Bowties
• 3, 12 oz cans of Tuna, drained
• 3 Onions, small dice
• 1, 20 oz bag of frozen peas, thawed but uncooked
• 2 c Celery, small dice
• 2 Cucumbers, seeded, small dice
• 6 c Mayonnaise or salad dressing
• 1 c Ranch dressing
• ½ c Lemon juice
• 4 T Dill weed
• 2 T Salt
• 1 T Black pepper

Preparation
 

1. In a large kettle cook pasta according to manufacturer’s directions. Drain and rinse in cold water to stop cooking. Set aside.
2. In a large bowl combine Tuna and remaining ingredients. Stir well to combine.
3. Add pasta to Tuna/Dressing/Vegetable mixture and stir well to combine. Chill for an hour or overnight before serving.

Tips
 

Using thawed UNCOOKED frozen peas will keep the green color vibrant in the salad.

Maple Wild Rice and Strawberries

Ready in 40 minutes
Serves 100 people, 5 oz per plate
 

Nutrition Highlight

Wild Rice is a whole grain, its low calorie and high nutrient contents make wild rice a nutrient dense food. It contains an impressive amount of minerals and is a great plant-based protein source. Generally, a higher intake of whole grains is associated with a decreased risk of heart disease.

Ingredients
 

• 7 cups Wild Rice uncooked
• 4-5 cups Maple Syrup
• 15 cups of Strawberries
• 5 tablespoons Cinnamon
• 6 cups of Pumpkin Seeds

Preparation
 

1. In a large soup pot, cook Wild Rice in approximately 14 cups of water. Until tender. 40 min cooking time.
2. Slice your strawberries.
3. Mix all ingredients together in a large serving dish. Can use a large hotel pan.

Tips
 

Can serve warm or cold. Berries can be substituted for any forest berry (blackberries, blueberries, raspberries, etc). Cooking time may be shorter if using traditionally wood parched Wild Rice.

Roasted Kohlrabi Wedges

Serves 10-12 people

Nutrition Highlight

Kohlrabi contains a high amount of Vitamin C, a crucial nutrient that supports and boosts the immune system's function.

Ingredients
 

• 6 Kohlrabi, peeled and cut into 1” wedges.
• 2 T Vegetable Oil
• ¾ t Salt
• Pinch of Cayenne (optional)
• 3 T Parmesan Cheese (optional)
• 1 T Parsley (optional)

Preparation
 

1. Preheat the oven to 450 degrees.
2. Place the kohlrabi onto a baking sheet lined with parchment paper or foil to help prevent sticking,
3. Coat the kohlrabi wedges with oil, salt, and cayenne. Stir wedges every 10 minutes.
4. Bake until tender and golden brown, about 30 minutes total. Toss with Parmesan cheese and parsley before serving.

Tips
 

New to Kohlrabi and not sure if you will enjoy the taste? Try mixing in some potato wedges with the kohlrabi before baking.

Roasted Sweet Potato Wedges with Garlic Chili Oil

Ready in 2 hours
Serves 100 people

Nutrition Highlight

Yams are an excellent source of Vitamin A, which is essential for maintaining the proper function of many organs, including the heart and lungs.

Ingredients
 

• 36 pounds of Sweet Potatoes, cut into wedges.
• 2 Quarts Canola Oil or Vegetable Oil
• 2 Bunches of Parsley, Chopped
• 1 head of Garlic, minced.
• 2 T Red Pepper Flakes
• ¼ c Paprika or Smoked Paprika
• ¼ c Chili Powder
• 1 T Seasoned Salt
• 2 T Onion Powder
• 2 T Garlic Salt
• 3 T Black Pepper
• 1 T Brown Sugar or Maple Syrup

Preparation
 

1. Preheat oven to 425 degrees.
2. Line Baking Sheets with Parchment Paper or Generously Spray with Non-Stick Cooking Spray. Set aside.
3. In a medium sized mixing bowl combine Oil, Parsley, minced Garlic, and Chili Flakes. Stir to combine. Set aside.
4. In a large mixing bowl combine sweet potato wedges and spices and maple syrup. Stir to coat wedges. Pour it out onto prepared baking sheets.
5. Bake for 45-60 minutes or until sweet potatoes are fork tender.
6. Serve warm or at room temperature with Garlic Parsley Oil to dip.

Tips
 

Try substituting Baby Red Potatoes and reduce cooking time to 30-45 minutes.

Succotash

Ready in 35 min
Serves 115 people at 6oz a plate

Nutrition Highlight

Combining corn, beans, and squash creates a complete protein containing all nine essential amino acids necessary for survival. It also supplies carbohydrates, vitamins, and minerals.

Ingredients
 

• 1 cup oil
• 8 red onions medium dice
• 14 bell peppers medium dice
• 14 pounds hull corn
• 10 butternut squash medium dice
• 6 number 10 cans (big cans) of black beans
• 4 tablespoons of cumin
• 14 limes, juiced.
• 4-5 bunches of Cilantro; roughly chopped.
• 1/4 cup of salt or to taste.
• ⅛ cup of pepper or to taste

Preparation
 

1. Mix and serve.

Tips
 

Can use any type of winter squash. Can use any type of bean. Can add in herbs such as oregano, parsley or any herbs you have available. Can add in sweet corn.

Wild Rice Stuffed Tomatoes

Ready in 90 minutes
Serves 100 people at one stuffed tomato per person

Nutrition Highlight

Lycopene gives tomatoes their red color. It helps maintain low blood pressure and protects against certain types of cancer.

Ingredients
 

• 100 medium-large tomatoes
• 20-22 pound of Wild Rice uncooked
• 4 pounds of basil rough chopped

Preparation
 

1. Pre-heat oven to 350 degrees.
2. Cut the tops of the tomatoes off and hollow them out, similar to a jack-o-lantern.
3. Once the tomatoes have been gutted out, mix in the pulp with the cooked wild rice. Also mix in the basil.
4. Stuff each tomato with the mixture.
5. Lightly cover the outside of the tomatoes with oil.
6. Bake them in the oven for about 40 minutes. Serve, enjoy.

Tips
 

Can cook the wild rice in just water or enhance the flavor with a stock. Can use other herbs based on the season, try using wild ramps. Use a sheet pan to place tomatoes on when baking.