and Easy Real Food Suggestions
As demonstrated at
the Langston University -- Tulsa 2013 Food Day
by Bob Waldrop, president Oklahoma
Saute the radishes, cauliflower,
mushrooms, onion, and peppers in a pan until the veggies
start to caramelize (turn slightly brown). Beat two
eggs in a cup and pour into pan, scramble.
- 1/2 cup shredded radishes
- 1/2 cup shredded cauliflower
- 1/2 cup chopped mushrooms
- 2 tablespoons chopped onion
- 1 sweet or hot pepper if you like 'em, chopped
- 2 eggs
- 1/2 cup cottage cheese
Turn onto a plate, pour 1/2 cup cottage cheese over the
top, and dowse with as much salsa as you like.
Serves one. To serve more, double or triple the
recipe as needed.
Mix well, eat as is or on crackers or
bread. One to two servings, depending on how hungry
people are and whether this is a snack or part of a meal.
- 2 boiled eggs
- 1 tablespoon mayo
- 1 teaspoon mustard
- 1 teaspoon minced onion
- 1 teaspoon dill relish (or sweet
relish if you like that better, or a chopped dill or
- Options: shredded cheese, chopped
Use the exact same recipe as Smashed Eggs, only instead of
eggs, use a half cup of mashed beans. Canned refried
beans are fine for this and if you are buying beans in a
can, refried beans are the best value because you aren't
paying bean prices for water.
Greek yogurt snack
Mix and serve!
- 1/2 cup Greek yogurt
- 1 tablespoon coconut
- 1/2 tablespoon semi-sweet dark
- 1 tablespoon chopped pecans
Whole wheat dough
Mix the sugar and water, sprinkle the
yeast over the top of the water so that the little buds
are moistened, let sit for five minutes or so. It
should "bloom" which looks like foam on the top of the
water. Add the milk, oil, and salt, mix well.
Add one cup of flour, mix, add a second cup of flour,
mix. Stir 100 times clockwise, and then 100 times
counter clockwise. Continue adding flour, one cup at
a time, until the dough is no longer sticky.
- 1 cup warm water
- 2 tablespoons yeast (or 2
- 1 cup milk or 1/2 cup yogurt and
1/2 cup water
- 1 tablespoon sugar
- 1/3 cup oil
- 1/2 tablespoon salt
- 6-7 cups flour
At the Langston-Tulsa Food Day, I used half whole wheat
and half white flour, adding them alternatively (1 cup
whole wheat, then 1 cup white flour, etc.)
If you don't plan to bake that day, coat the dough with
oil and place in a lightly covered container in the
refrigerator. If you want to bake that day, knead
the dough for five to ten minutes and let it rise.
Bread Page for much more detailed instructions on
kneading the bread, forming loaves, and baking it.
Put the oil and flour in the pan and stir
over a moderate fire. You can add at this point some
chopped onions or hot peppers or mushrooms to give added
flavor, maybe a tablespoon of onion and/or hot pepper and
a quarter cup of sliced mushrooms. When the flour is
just starting to turn brown, add the broth and stir
vigorously to combine all the ingredients and cook until
it thickens the way you like it. See Bob's
Stock Page and Bob's
Gravy Page for much more detailed info about making
sauces, gravies, and stocks.
- 2 tablespoons of flour
- 2 tablespoons of oil or butter
- 1 cup broth