Camp Kindness Recipes

Tempeh Sloppy Joes Serves 6-8

This is a simple kid-friendly recipe that works for the whole family. It provides and great taste. Make a bigger batch and freeze for easy weeknight dinners down the road. You can substitute cooked French lentils for the in this recipe. Also works well served over baked potatoes.

Ingredients 1 tablespoon 1 small onion, chopped small, about 1/2 cup 1 bell pepper, seeded and chopped small 1 8-ounce package tempeh 1 15-ounce can tomato 1 tablespoon mixed with ¼ cup water 2 teaspoons chili powder 2 tablespoons 1 tablespoon cider 1 tablespoon or tamari 1 tablespoon prepared ½ teaspoon powder 6 to 8 burger buns

Directions 1. In a medium skillet, saute onion and diced pepper in olive oil, for 3-5 minutes. Partially cover skillet with a lid and cook until slightly browned, about 10 minutes more. 2. Add ground tempeh to skillet and brown for 3-5 minutes. 3. Turn heat to low and add tomato sauce, hot sauce, ketchup, mustard, vinegar, soy sauce/tamari, garlic powder and chile powder and cook for 15 to 20 minutes, stirring occasionally. 4. Serve on buns or with chips. Camp Kindness Recipes

Chick Pea (or Mock Tuna Salad) Serves 4

Chick peas provide great nutrition, like protein, fiber and important . In this recipe, the preparation and ingredients lend themselves to a taste and texture similar to tuna salad which a familiar go-to filling for easy lunches. Kelp is a sea that offers a significant amount of minerals and in particular, .

Ingredients 1 ½ cup cooked or canned chick peas (garbanzo beans), rinsed and well drained ¼ cup finely chopped celery ¼ cup finely chopped red onions or scallions 1 tablespoon nutritional (a yellow flaky ingredient that provides important B12) 1/8 teaspoon paprika ¼ teaspoon kelp 2 – 3 Tbs Veganaise (a vegan brand of vegan found in the refrigerated section of many stores) 1 teaspoon lemon juice & pepper to taste

Directions 1. Place chick peas in food processor and pulse until they are coarsely chopped. Place in a medium bowl. 2. In a small bowl, whisk together the Veganaise, lemon juice, , paprika and kelp. 3. Add celery and onions to chick peas and then add the Veganaise mixture. Stire to combine. 4. Serve in pockets or with sprouts or baby spinach for added nutrition and taste. Camp Kindness Recipes

Egg(less) Salad Serves 4

Ingredients 1 package firm or extra-firm organic , drained ½ cup diced celery ½ cup diced red onion or scallions 1 tablespoon nutritional yeast 3 tablespoons minced fresh parsley ½ teaspoon 1 tablespoon prepared mustard ½ cup Veganaise to taste

Directions 1. In large bowl, crumble tofu with a fork or with clean hands. 2. Fold in remaining ingredients. 3. Serve as a sandwich filling, as a spread or on crackers. Camp Kindness Recipes

Quesadillas Serves 4-6

Quesadillas are a favorite for kids and adults and making them vegan is simple and just as delicious. You can buy a can of vegan and spread a couple of tablespoons on the before putting on the cooked peppers and onions.

Ingredients 4-6 large flour tortillas, or 6-8 smaller ones 2 tablespoons olive oil 2 bell peppers, diced or cut in thin julienne strips ½ onion (optional), cut in thin julienne strips 1 cup shredded cheddar, or pepperjack vegan ( brand is preferred)

Directions 1. Preheat griddle or skillet on low heat. Preheat oven to 160 degrees F. 2. In a separate frying pan, sauté pepper and onion strips in olive oil until browned and tender. 3. Lay one flat on the preheated griddle. Place ¼ of the peppers, onions, and cheese on the tortilla. Grill until cheese starts to melt. 4. Fold in half and grill on each side for 1 minute. If using small or medium tortillas, put second tortilla on top of first and lightly press together. Flip over and grill second side. Place in oven to keep warm while you are making remaining quesadillas. 5. Cut each into wedges and serve with fresh or prepared . Camp Kindness Recipes

Fruit and Parfaits Serves 4-6 (depending on the size glass used)

Whether it’s for or , this is a wonderfully easy and fun recipe, loaded with healthy and nuts. Putting all the ingredients out in small bowls makes it fun for kids to create their own masterpieces.

Ingredients 2 cups vegan yogurt (So Delicious makes a great version, or use or soy in a flavor of your choice) 1 cup granola 1 cup sliced strawberries ½ cup blueberries or raspberries ½ cup chopped walnuts (optional) ½ cup vegan chips (easy to fin in most stores) ¼ cup shredded coconut (can be sweetened if you prefer)

Directions 1. Wash all berries and cut up strawberries. 2. In each of 4 parfait glasses, layer spoonfuls of yogurt, then each of the other ingredients and repeat. Keep refrigerated until ready to eat. Camp Kindness Recipes

Easy-Cheesy Kale Chips Makes one batch

Addicting and healthy - what could be better. Kids love these crispy, tangy, cheesy tasting chips. Best bet is to double the batch because they disappear quickly!

Ingredients 1 12-oz. bunch curly kale, center stems removed, each leaf torn into large pieces 2 tablespoons olive oil 2 tablespoons lemon juice 2 tablespoons tamari or soy sauce 3-4 tablespoons nutritional yeast

Directions 1. Preheat oven to 325 degrees F. 2. Place kale in a large bowl. 3. Whisk together remaining ingredients in a small bowl and our over kale. Massage into the kale leaves until fully coated. 4. Place kale leaves in a single layer on a baking tray lined with parchment paper and bake for 20 minutes. Leaves should be crispy but not too brown. 5. Cool and eat. Camp Kindness Recipes

Kale Salad

Ingredients 1 lb kale 2 tablespoons soy sauce 2 tablespoons rice vinegar 1 tablespoon olive oil 1 tablespoon 2 tablespoons water 1 clove garlic, pressed or minced ¼ teaspoon hot pepper flakes 1 tablespoon sesame seeds

Directions 1. Rinse kale and strip leaves from stems. Steam kale leaves for 3 minutes then immediately plunge the greens into cold water. This stops the cooking and helps maintain a bright green color. Drain kale. 2. Place kale in salad spinner and remove excess water. 3. Mix next 7 ingredients by whisking together in a small bowl or shake in a covered jar. Pour dressing over kale and massage into leaves with clean hands. 4. Sprinkle with the sesame seeds. Serve room temperature. Camp Kindness Recipes

Kale Soup

Ingredients 1 lb kale 8 to 10 vegetable broth (can be half broth and half water) 2 carrots, peeled and sliced into half moons ¼ cup barley 2 potatoes, scrubbed and cut into bite-sized pieces slat and pepper to taste

Directions 1. Put vegetable broth and barley in a large pot to boil on medium heat. 2. In the meantime, wash the kale and strip greens from the stems*. Add kale and carrots to broth and lower heat. 3. Simmer, partially covered, for 30 minutes. 4. Add potatoes and cook another 10 minutes, until potatoes are soft. 5. Add salt and pepper to taste.

* Save stems to use in making your vegetable stock or adding to vegetable soup. Camp Kindness Recipes

Tri-Color Pasta Salad with Veggies Serves 8

A simple pasta salad recipe that’s colorful and chock-full of healthy and kid-friendly ingredients. Works great in lunch boxes or for a quick dinner.

Ingredients 1 pound vegetable pasta, tri-color 2 pounds fresh broccoli, washed and cut into bite-size pieces (you can peel the thick stems and cut them up, too) 2 cups cherry tomatoes, cut in half 1 cup cooked or canned chick peas 2 tablespoons olive oil 2 tablespoons red wine or apple cider vinegar 2 tablespoons minced fresh basil 1 teaspoon salt 1/4 teaspoon pepper

Directions 1. Boil pasta according to package directions. The last 3 minutes of cooking time, add broccoli and stir. 2. When pasta is done cooking, drain and plunge into cold water. Drain again. 3. Whisk together the olive oil, vinegar, basil, salt and pepper. 4. Mix cooled pasta and broccoli with tomatoes and chick peas. 5. Toss the pasta with the dressing and chill for 30 minutes. Camp Kindness Recipes

Wacky Serves 8-10

This cake is wacky because it’s so simple and taste delicious without the use of and eggs which traditional rely on for taste and texture. Eat it plain or with the frosting.

Ingredients 3 cups all-purpose flour 1 teaspoon salt 6 tablespoons cocoa powder 2 teaspoons baking soda 2 cups 2 tablespoons vinegar 2 teaspoons 10 tablespoons flavorless oil, like organic canola

Directions 1. Preheat oven to 350 degrees F. 2. In a medium bowl, mix together the flour, salt, cocoa, baking soda and sugar. 3. Make 3 small wells or holes in the dry ingredients one for each of the following; vinegar, vanilla and oil. 4. Pour 2 cups water over mixture 5. Bake for about 30 minutes.

Frosting

Ingredients 3/4 cups Earth Balance or solid 2 cups powdered sugar 1 tablespoon nondairy milk (coconut, almond, soy, etc.) 1/2 teaspoon vanilla

Directions 1. With a hand or stand mixer, mix together on medium speed the Earth Balance or coconut oil. 2. Sift in the powdered sugar a 1/2 cup at a time. Mix carefully so the powdered sugar doesn’t fly everywhere. 3. Add non- milk and vanilla. Mix again on high speed. 4. Spread on cake and refrigerate or eat right away. Camp Kindness Recipes

Superhero Smoothies Makes 1 large or 2 small smoothies or four 4 ounce samples or eight 2 ounce samples (from Amie Hamlin of New York Coalition for Healthy School Food)

These smoothies are delicious, and it’s great to see how people react when they find out that they contain kale! While we don’t advocate drinking a lot of juice, we make these smoothies as a way of turning people, especially children, on to raw kale. We make these smoothies at health fairs and school programs. Virtually all children love them. They’re great for a special treat, too!

Ingredients: 1 cup pure (bottled, not canned) 1 – 2 frozen bananas, broken into 3 or 4 pieces 2 leaves washed and stemmed kale 3 ice cubes (not necessary for high-tech blenders such as Vita Mix or BlendTec)

Directions: Add all ingredients except frozen bananas to blender and blend until kale is completely pureed. Then add frozen bananas and puree. Pour and enjoy! Camp Kindness Recipes

Go Green Smoothies (from Amie Hamlin of New York Coalition for Healthy School Food) Makes 1 large or 2 small smoothies

This version of a green smoothie is more along the lines of what we would recommend for a daily dose of good health! You can start by adding just a leaf or two of kale, and adding more as you become accustomed to it and realize how great it makes you feel. In the case of kale, more IS better, when prepared the right way. It tastes great, too!

Ingredients: 10 raw organic almonds or walnut halves & 1 cup water OR 1 cup unsweetened non- dairy soy, rice, or other non-dairy milk 2 frozen bananas 1 orange, peeled, and broken into sections 2 or more leaves of kale or collards, stemmed, and torn into pieces 4 or 5 ice cubes (not necessary for high-tech blenders such as Vita Mix or BlendTec)

Directions: Soak almonds or walnuts in water overnight. Put into blender and blend until smooth, OR use 1 cup of non-dairy milk. Add the other ingredients except bananas and blend until greens and ice are completely blended. Add bananas and puree. Pour and enjoy!

New York Coalition for Healthy School Food * www.healthyschoolfood.org Camp Kindness Recipes Eat (or ) Your Greens! (From Amie Hamlin of New York Coalition for Healthy School Food)

Greens are the most dense food on the planet. You can not get more per than you can with greens such as kale or collards. Calorie for calorie, collards and kale have more calcium than milk!

The calcium in kale and collards is more bio-available than the calcium in cow’s milk. About 59% of the calcium in kale is absorbed, while only about 32% of the calcium in cow’s milk is absorbed. While the dairy industry states that we’d have to eat too many greens to equal the calcium in a glass of milk, it takes less than 2 servings of kale to equal the calcium in one cup of milk. Eating multiple servings of greens per day is not an unrealistic idea – it is a good idea for superior nutrition, and especially easy with a Go- Green Smoothie. The take home message is that we should be eating a lot more greens. This is also important because most people are lactose intolerant (which results in bloating, diarrhea, constipation, and discomfort) and cannot digest dairy products, and so do better getting their calcium from non-dairy sources. Asian children may become lactose intolerant at a young age – about the time they start school.

Greens have many other nutrients as well, but instead of worrying about individual nutrients – focus on eating lots of , fruits, , and a limited amount of whole and nuts and seeds. Greens have lots of fiber. Eating lots of greens (and other vegetables, fruits, and legumes) helps keep you regular, avoiding the discomfort of constipation.

Eating lots of greens (and the other foods: other vegetables, fruits, legumes, whole grains, raw nuts and seeds) helps us to have healthier skin, nails, hair, and fresh breath.

The more healthy whole plant foods we eat, including greens, the better we feel, both physically and emotionally. Eating too much junk food and animal products prevents us from eating enough of the plant-foods we need to achieve great health. Eating plant foods put us in a good mood!

Drinking green smoothies every day helps us to consume a large amount of greens in an easy way. It’s also a good idea to eat one or two a day and some cooked greens, too. Watch the salad dressing. 45 of a great salad can be ruined with 400 calories of a dressing which is full of chemical ingredients. Cooking kale in lots of oil or adding other ingredients traditionally used in cooking greens is also a way to turn a healthy nutrient dense food into a nutrition disaster.