Quick and Easy Real Food Suggestions
As demonstrated at the Langston University -- Tulsa 2013 Food Day Celebration
by Bob Waldrop, president  Oklahoma Food Cooperative

Breakie Veggies
  • 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
  • salsa
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.

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.


Smashed Eggs
  • 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 sweet pickle)
  • Options: shredded cheese, chopped jalapenos
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.

Deviled Beans
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
  • 1/2 cup Greek yogurt
  • 1 tablespoon coconut
  • 1/2 tablespoon semi-sweet dark chocolate chips
  • 1 tablespoon chopped pecans
Mix and serve!

Whole wheat dough
  • 1 cup warm water
  • 2 tablespoons yeast (or 2 envelopes)
  • 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
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.

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.  See Bob's Bread Page for much more detailed instructions on kneading the bread, forming loaves, and baking it.

Brown Gravy
  • 2 tablespoons of flour
  • 2 tablespoons of oil or butter
  • 1 cup broth
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.

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