Three Sisters Kitchen ReFresh Newsletter
Welcome to your ReFresh newsletter! Our first online ReFresh cooking class is right around the corner. Sign up below to get together with other cooks and make blue corn porridge!
In this newsletter, we feature:
– Blue corn atole: What is it, and what are some of its health benefits? Lisa explains in “Ask a Health Educator.”
– Tiana describes the variety of flavors waiting to be discovered in different kinds of tomatoes.
– A few simple recipes that you can make with the fresh ingredients in your ReFresh bag!
– Learn about ICAN and where to sign up for their classes.
We hope you enjoy this newsletter and thank you for your participation as we work together to create a healthy local food system.
Upcoming Delivery: Wednesday, September 16th, 2020
Text your questions, photos, and comments to: (505) 226-3707.
With Lisa Chen
Blue corn atole mix is roasted blue cornmeal (dried and ground blue corn), which has a strong and rich toasted corn flavor. Here, we use it to make blue corn porridge. You can store it in an airtight container and put it in your pantry, refrigerator, or freezer (it will last even longer). Blue corn has the plant compound anthocyanin, which makes blue corn look blue. Anthocyanin acts as an antioxidant in the body. It is important for anti-inflammation, cancer prevention, and heart health.
Check out our featured blue corn porridge recipe for this month’s online cooking class (don’t forget to register via the link in the previous section!):
Ingredients (Make 2 servings)
-2 cups of water
-½ cup blue corn atole mix
-¼ cup milk or plant-based milk
-¼ tsp ground cinnamon
-¼ tsp honey or other sweeteners such as agave
-Optional: A handful of nuts or dried fruits such as pecan, blueberries, apple, etc.
Instructions
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In a small pot, add water and blue corn atole mix and mix well.
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Heat over medium-high heat until boiling.
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Reduce the heat, add milk in the pot, and stir.
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When the porridge is the consistency you like, turn off the heat and serve in a bowl.
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Sprinkle ground cinnamon and add honey and nuts or dried fruits (if you like).
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Enjoy as breakfast or as a light supper!
Do you have a question about food and nutrition?
Send your questions to [email protected].
Disclaimer: The information shared by Three Sisters Kitchen (TSK) is for general informational purposes only, and is not meant to substitute for the advice provided by a doctor or other health care provider.
Photo by Lisa Chen
Ask a Farmer
Tomato series by Tiana
Do you know that different tomatoes have distinct flavors? Tiana shares the many flavors you will find in your tomatoes!
- “I love this avocado toast with poached eggs because it has
healthy fats from the avocado and protein from eggs and cheese. It is super easy to make. Simply bring water to boil and add white vinegar in the pot. Then, crack the eggs carefully in the pot and wait for 3-5 minutes. When the eggs are ready, toast the English muffin and slice the avocado. Assemble the avocado toast and sprinkle black peppers and/ or dried herbs on the top of the eggs. Enjoy! – Lisa, Community Health Program Coordinator
- “One of my favorite additions to any meal is this Crispy Quinoa. It’s an extremely tasty and simple recipe that goes well with anything. I especially love adding this to salads or on top of oatmeal for added crunch. – Blythe, Community Health Educator
- “This three-minute skillet beans & greens is quick and easy. I love it because I always have the ingredients at home. I eat with brown rice when I
don’t have a lot of time at night. You can also add sweet corn and summer squash to the saute. You can substitute fresh spinach with frozen spinach or collard greens, kale, etc. For the flavor, play with the herbs and spices you have at home, such as cayenne pepper, to make it even more flavorful!”
– Lisa, Community Health Program Coordinator
With Blythe Maunders
September has been named National Fruit and Vegetable month, and to celebrate we want to highlight one of our favorite local organizations. This week’s highlight is ICAN, which stands for Ideas for Cooking and Nutrition.
As part of their efforts to adapt to community needs at the moment, ICAN is offering free online classes. These classes are focused on teaching healthy and affordable meal preparation, introducing you to new cooking skills and exploring new foods. They also give tips to add some fun movement into your day. Click here to sign up for their free virtual classes. Alongside these classes, ICAN posts videos on their youtube channel. Click here to visit their ICAN Recipes YouTube page in English, and here to visit their ICAN Recipes YouTube page in Spanish.
With all of the wonderful produce that is coming into season right now, there is no better time to take an ICAN class and learn even more about healthy cooking on a budget.
Photo by ICAN
- Carrots from Agri-Cultura Network*
- Cucumber from Synergia Ranch*
- Mixed summer squash from Synergia Ranch*
- Yellow & purple wax beans from Rodriguez S & J Farm*
- Pinto beans from Ness Farms*
- Blue corn atole mix from The Cooking Post- Tamaya*
- Cheese from Tucumcari Mountain Cheese Factory*
- Corn tortillas from Sabroso Foods*
- A variety of beef jerky from Bar X Brand*
J & D Foods Inc / Bar X Brand is a family-owned company that uses only natural ingredients needed to make jerky. Visit their website to learn more and support local! - Avocados from Quality Fruits and Veg.
- Oranges from Segovia
Thank You!
Special thanks to all of the farmers and food producers working so hard to feed our communities; to Penske Truck Rentals who generously provides a discount that makes our home delivery possible; to the staff, volunteers, donors, and ReFresh families who make the program work, and to our partners at MoGro Mobile Grocery, who pack these beautiful ReFresh bags each week for us, and who do so much important work connecting communities to healthy food throughout New Mexico. There would be no ReFresh program without all of you – we love our partners!– All of us at Three Sisters Kitchen