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Good Food, Healthy Brain

Fall Favorites • Recipes to Make at Home

Today’s learning objectives

  • B vitamins for brain
  • Slow energy for mood and memory
  • Healthy fats from seeds and oils
  • Spices for flavor and extra plant power

Slow-Cooked BBQ Black-Eyed Peas

Soak: overnight · Slow cooker: HIGH 3–4 hours or LOW 6–8 hours

Ingredients

  • Dried black-eyed peas
  • Water
  • BBQ sauce, to taste (recipe below)

Directions

  1. Sort through the peas, discarding any stones or damaged peas. Rinse well.
  2. Cover generously with water and soak overnight in the refrigerator.
  3. Drain and rinse. Place in a slow cooker and add fresh water to cover by about 2 inches.
  4. Cook on HIGH for approximately 3–4 hours or LOW for 6–8 hours, until fully tender. Cooking time varies; add hot water if needed to keep the peas submerged.
  5. Drain excess liquid, reserving some to adjust the consistency.
  6. Stir in BBQ sauce to taste once the peas are tender. Let heat through before serving.

BBQ Sauce

Ingredients

  • 2 tablespoons plus 2 teaspoons apple cider vinegar
  • 2 tablespoons plus 2 teaspoons maple syrup
  • 2 tablespoons plus 2 teaspoons tomato paste
  • 1½ teaspoons Bragg’s
  • ¼ teaspoon garlic powder
  • ¼ teaspoon adobo
  • Water, as needed

Directions

  1. Whisk the vinegar, maple syrup, tomato paste, Bragg’s, garlic powder, and adobo together until smooth.
  2. Add water a little at a time to reach your preferred consistency and soften the vinegar flavor.

Presented by Caja Solidaria • Supported by AdventHealth Hendersonville · cajasolidaria.org

Good Food, Healthy Brain

Fall Favorites • Recipes to Make at Home

Smoky Collard Greens

Serves 6 · Cooking time: approximately 1 hour

Ingredients

  • 3 tablespoons benne oil or sesame oil
  • 1 garlic clove, minced
  • 1 onion, sliced
  • 2 pounds collard greens, chopped
  • 1 tablespoon salt
  • 1 teaspoon freshly ground black pepper
  • 1 teaspoon crushed red pepper
  • 1 teaspoon smoked paprika

Directions

  1. Heat the oil in a large pot over medium heat.
  2. Add the garlic, onion, collard greens, salt, black pepper, crushed red pepper, and smoked paprika. Stir to combine.
  3. Cook until the greens reach your preferred tenderness, approximately 45–60 minutes.
  4. Serve hot.

Recipe credited to Marion “Rollen” Chalmers.

Roasted Baby Butternut Squash

Oven: 400°F · Roasting time: 25–40 minutes, depending on size

Ingredients

  • Baby butternut squash
  • Olive oil, optional
  • Salt and black pepper, to taste

Directions

  1. Preheat the oven to 400°F.
  2. Wash the squash, carefully cut it lengthwise in half, and scoop out the seeds. No peeling is necessary.
  3. If desired, lightly rub the cut surfaces with olive oil. Season with salt and pepper.
  4. Place cut-side down on a parchment-lined baking sheet.
  5. Roast for 25–40 minutes, depending on size, until a fork slides easily into the thickest part.
  6. Serve warm. Eat the tender skin if you like, or scoop the flesh from the skin.

Presented by Caja Solidaria • Supported by AdventHealth Hendersonville · cajasolidaria.org

Good Food, Healthy Brain

Fall Favorites • Recipes to Make at Home

Chickpea Flour Bread

Makes 12 slices · Prep time: 15 minutes · Baking time: 50–55 minutes, plus cooling

Ingredients

  • 40 g (4 tablespoons) psyllium husk powder
  • 420 ml (1¾ cups) water
  • 300 g (3 cups) chickpea flour
  • 30 g (¼ cup) ground flaxseed
  • ¾ teaspoon salt
  • 1¼ teaspoons baking powder
  • ¾ teaspoon baking soda
  • 20 ml (1½ tablespoons) apple cider vinegar or lemon juice

Directions

  1. Add the psyllium husk powder to the water and immediately whisk vigorously to prevent lumps. Let stand for a few minutes until a gel forms. Preheat the oven to 360°F (180°C).
  2. In a separate bowl, combine the chickpea flour, ground flaxseed, salt, baking powder, and baking soda. Pour the vinegar directly over the baking powder and baking soda.
  3. Add the psyllium gel and knead with clean hands until a dough forms. Lightly dampen your hands if the dough sticks.
  4. Place the dough on a parchment-lined baking sheet and shape into a flat loaf. Smooth the surface with damp hands.
  5. Score the top with a knife. Sprinkle with seeds if desired.
  6. Bake for 50–55 minutes. Cool completely on a rack before slicing.

Adapted from Michaela Vais, ElaVegan. Original recipe at elavegan.com

Presented by Caja Solidaria • Supported by AdventHealth Hendersonville · cajasolidaria.org