What's Cookin', Mustangs

Lemon Berry Tart

Welcome to today’s episode of What’s Cookin’, Mustangs? In a season of warm weather and sunshine, what sounds better than a sweet and refreshing lemon treat? Today, we’re going to show you how we make a delicious lemon berry tart.

Ingredients:

Berry Sauce

• 1 tsp cornstarch​
• 2 tsp lemon juice​
• 1 cup fresh or frozen mixed berries​
• 2 tsp granulated sugar​

Shortbread Crust

• ½ cup unsalted butter​
• ¼ cup granulated sugar​​
• 1 tsp vanilla extract​
• ¼ tsp salt​
• 1 cup all-purpose flour​

Filling

• 1 (14 ounce) can sweetened condensed milk​
• 6 Tbsp lemon juice​​
• 1 tsp lemon zest​
• 1 large egg yolk​​
• Optional Garnishes​
• Lemon slices, berries, lemon zest curls​

Directions:

Prep time = 1 hour Cook time = 35 minutes

Blueberry Sauce

Using a fork, mix the cornstarch and lemon juice together in a small bowl until the cornstarch has dissolved. Set aside. Warm the blueberries and sugar together in a small saucepan over medium heat. Stir occasionally for 3 minutes, mashing the blueberries as best you can against the bottom and sides of the pan to help break them up. Stir in the cornstarch mixture. Cook for 2 more minutes as the sauce thickens, stirring and mashing the blueberries to break them up as desired. Remove sauce from heat and set aside at room temperature. Preheat oven to 350°F (177°C).​

Crust

Mix the melted butter, sugar, vanilla extract, and salt together in a medium bowl. Add the flour and stir to completely combine. The dough will be a little greasy and very thick. Using a rubber spatula or your hands, press dough firmly into a 9-inch tart pan (no need to grease it), making sure the layer of crust is even on the bottom and all around the sides.​

Bake for 15 minutes or until the edges are very lightly browned. Remove from the oven. Using a fork, poke a few holes all over the top of the warm crust (not all the way through the crust). This helps the filling stick.​

Filling

Whisk all of the filling ingredients together until combined. Pour into warm crust. Stir up the berry sauce because it has likely thickened. It can still be warm when you use it in this step. If it’s too thick, warm it in the microwave for 5-10 seconds. Drop spoonfuls of berry sauce all over the top, using about half of the sauce. Reserve the rest of the sauce for serving. Using a toothpick or knife, gently swirl the sauce and filling together. Bake for 17-19 minutes, just until the center of the tart no longer jiggles when you give the pan a light tap. It will still be a little sticky on top. Remove tart from the oven and place on a cooling rack. Cool completely at room temperature, then chill in the refrigerator uncovered for at least 2 hours and up to 1 day. If chilling for longer than 2 hours, cover it. After chilling, remove the sides of the tart pan if your pan has removable sides.​

Slice and serve with optional garnishes including any leftover blueberry sauce.​

Summer Rolls

Today, we're showing you how to make fresh summer rolls using leftovers to reduce food waste. This easy-to-make recipe is a great eco-friendly meal that will give you the energy and nutrients you need to get you through a long day.

Ingredients:

Summer Roll

• 1 ½ ounces rice vermicelli
• Twelve 8-inch round rice paper wrappers
• ¼ cup chopped basil leaves
• ¼ cup cilantro leaves
• ¼ cup mint leaves
• 1 large carrot, finely shredded
• 2 Persian cucumbers, cut into long matchsticks
• 6 ounces very thinly sliced grilled steak or grilled chicken

Dipping Sauce

• 2 tablespoons fresh lime juice
• 2 tablespoons Asian fish sauce
• 2 tablespoons sugar
• 1 teaspoon minced garlic
• 1 teaspoon Sriracha

Directions:

1. Soak the rice vermicelli in hot water until opaque and softened, 10minutes. Drain, rinse and let dry.
2. Soak rice paper wrapper in warm water for 30 seconds, until just pliable. Transfer to a work surface and blot dry. Top each wrapper with some noodles, herbs, carrot, cucumber and beef or chicken. Tightly roll up the wrappers around the filling, tucking in the sides as you roll. Repeat with the remaining fillings.
3. In a bowl, stir together the lime juice, fish sauce, sugar, garlic, Sriracha and 2 tablespoons of water. Serve the rolls with the dipping sauce.

Thank you for tuning in to the April 2022 episode of What’s Cookin’, Mustangs. We hope you enjoyed this recipe and give it a try with leftovers you have on hand for a tasty way to reduce your food waste.

Grapefruit Avocado Toast

Packed with vitamins and whole grains, the new grapefruit avocado toast from Health Shack is the perfect pick-me-up that promotes immunity, reduces inflammation, and leaves you feeling full and satisfied.

Ingredients:

• 2 medium grapefruit, peeled, sectioned and chopped (about 1 ¼ cups)
• 1 medium avocado, halved, seeded, peeled and chopped
• ½ cup canned black beans, rinsed and drained
• ½ cup frozen whole kernel corn, thawed
• ¼ cup finely chopped red onion
• 1 fresh jalapeño pepper, seeded and minced
• 1 tablespoon chopped fresh cilantro
• 1 - 2 teaspoon honey
• Salt to taste
• 2 slices multi-grain bread
• 1 avocado, sliced

Directions:

In a medium bowl, combine grapefruit, avocado, black beans, corn, red onion, jalapeño, cilantro, honey, and salt to make the salsa. Layer sliced avocado on the bread and top with salsa.

Thank you for tuning in to the March 2022 episode of What’s Cookin’ Mustangs. We hope you enjoyed this recipe and stop by Health Shack or make it yourself to boost your immunity with the citrus Superfood.

Spicy Mexican Oaxacan Bowl

Today we are going to show you how we make the Spicy Mexican Oaxacan Bowl; a new dish found at Balance Café in Vista Grande. This plant based bowl is packed with flavor and nutrient dense ingredients. The sweet potato, black beans, brown rice, and avocado blend together with an array of spices to form a satiating and heart healthy meal.

The whole grain brown rice found in the Oaxacan bowl is a good source of dietary fiber, which helps improve blood cholesterol levels and lowers the risk of heart disease.

The black beans in the bowl are a low fat protein source that also reduce the risk for cardiovascular disease and high blood pressure.

Avocado is a heart healthy fruit, high in monounsaturated fatty acids, that helps lower cardiovascular inflammation.

Whole grains, legumes, and avocado are heart friendly ingredients, which is the focus of our FYUL program this month.

In addition, the combination of the rice and beans makes what we call a “complete protein.” Each ingredient on their own lacks certain essential amino acids, but when they come together, they complement one another, providing a complete protein meal!

Thanks so much for tuning in to this episode of “What’s Cookin’ Mustangs.” We hope you try this recipe and fuel up on some heart healthy ingredients. See you next month!

Power Breakfast Bowl

For the last What’s Cookin’ Mustangs? of the academic year we’re mixing it up and learning how to put together the Power Breakfast Bowl from Brunch. Loaded with complex carbohydrates and protein, this nutrient-dense breakfast is great for aiding recovery from a hard workout or practice.

First, we’re going to need the ingredients.

Power Breakfast Bowl:

• 1 Sweet potato
• 2 Kales leaves
• 3 Eggs
• 2 Tablespoons of guacamole
• ¼ Cup of fire roasted salsa
• Olive oil
• Salt and pepper
• Water

Now simply follow along with Chef Darrell

Directions:

1. Preheat oven to 350
2. Peel sweet potato with vegetable peeler
3. Dice sweet potato
4. Toss in olive oil, salt and pepper
5. Roast in oven for 12-15 minutes
6. De-stem kale and tear into bite sized pieces
7. Heat a tablespoon of olive oil in a skillet over medium heat
8. Sauté kale. Add salt and pepper to taste. Add a bit of water to help wilt the kale. Set aside
9. Crack three eggs into a bowl and whisk. Add salt and pepper to taste
10. Heat a tablespoon of olive oil or butter in a skillet over medium heat
11. Add eggs. Stir to scramble
12. Add eggs, kale and sweet potatoes to a bowl. Top with salsa and guacamole

We hope that you found this video helpful. Have a great break.

Avocado and Cream Cheese Pinwheels

This week we’re making Avocado and Cream Cheese Pinwheels. These are simple to make, require minimal kitchen utensils, and are a super simple way to get a couple servings of veggies into your diet. And they store easily.

First head over to Village Market to pick up your ingredients.

Avocado and Cream Cheese Pinwheels:

• 1 ripe avocado
• 6 ounces cream cheese, softened
• Juice of 1 lime
• 4-6 tortilla wraps gluten free

Avocado and Cream Cheese Pinwheels:

• 1/3 tsp salt
• 1/3 tsp black pepper
• 1 tsp balsamic vinegar
• 2 tsp red wine vinegar
• 1 tsp lemon juice
• 1/3 tsp mustard
• 1/8 tsp olive oil

Toppings:

• Diced green onion
• 1 Diced red bell pepper
• Shredded carrots
• Spinach leaves
• Shredded cheddar cheese

Now follow along with Chef Jones

Directions:

1. Scoop avocado into bowl with softened cream cheese and lime juice.
2. Beat with fork or hand mixer until combined.
3. Spread evenly over the tortilla wrap stopping about one inch from the edge.
4. Top with veggies of choice.
5. Roll starting at bottom of tortilla and roll tightly. Secure roll tightly in cling wrap and refrigerate at least one hour prior to slicing.
6. Slice and enjoy!

We hope that you found this video helpful. Please join us next month.

Pecan, Apple, Orange and Berry Salad

This month we went live with What’s Cookin’ Mustangs? for the first time. Chef Rensford walks everyone through the simple steps of putting together a delicious and healthful pecan, apple, orange and berry salad with farro and shaved fennel. The ingredients list may look daunting, but know that you don’t need a lot of any of it, so just pick up the smallest package they have. You don’t need a half gallon of orange juice, so just buy the small single serving container.

Let’s do this.

Ingredients:

• 1 cup cooked farro (can substitute with brown rice or quinoa)
• 2 Tbsp. olive oil 
• 2 Tbsp. red wine vinegar
• 2 ½ Tbsp. orange juice
• ½ cup dried fruit
• 2 cups diced apple
• 1 cup, water
• 1 orange
• 1 cup lime juice
• ¼ cup strawberries
• ¼ cup blueberries
• 2/3 cup chopped pecan
• 1 cup sliced fennel (can substitute with onion)
• ¼ tsp. salt
• ¼ tsp. black pepper
• 1 tsp. cinnamon
• 2 mint leaves (optional)

Now you can follow along with Chef Rensford.

Directions:

1. In a large bowl, whisk the olive oil, red wine vinegar and orange juice. Add the dried fruit and set it aside.
2. Core the apples and cut them in 8ths. Cut each 8th in half. Place in a bowl with acidulated water (1 cup lime juice & 1 cup water). This will help prevent the apples from browning.
3. Peel the orange and cut it into segments. Then cut each segment in half. Set aside.
4. Add the apples and oranges to the bowl with the dried fruit. Add shaved fennel and farro.
5. Add salt and pepper to taste. Add cinnamon. Chiffonade the mint leaves.
6. Toss everything together very well.
7. Garnish with chopped pecans and berries.
8. Enjoy!

We hope that you found this video helpful. Please join us next month.

No Bake Chia Seeds Energy Balls

Learning to make these No Bake Chia Seeds Energy Balls is super simple and is one dorm-friendly recipe that can help power you through a busy day on campus.

First, we need the ingredients. These are all available at Village Campus and markets while supplies last.

Ingredients:

• 1 cup old fashioned oats
• 1/2 cup peanut butter (can substitute almond butter, cashew butter, or sun butter)
• 1/2 cup ground flax seed (optional)
• 1/2 cup chocolate chips
• 1/3 cup honey
• 1 Tbsp. chia seeds 
• 1 tsp. vanilla extract

Now just follow along with Chef Dunham.

Directions:

1. Combine oats, peanut butter, ground flax seed, chocolate chips, honey, chia seeds, and vanilla extract together in a bowl. Cover and chill dough in the refrigerator 30 minutes.
2. Remove dough from refrigerator; roll into balls, about 1 inch in diameter.

We hope that you found this video helpful. Please join us next month.

Overnight Oats

With a little planning and preparation, you can wake up to a delicious, heart-healthy breakfast of overnight oats. Today, Executive Chef Chris Dunham is giving step-by-step instructions that can easily be followed from your kitchen or your dorm.

First, we’re going to need the ingredients.

Ingredients:

• 1 cup orange juice
• 1 cup rolled oats
• 1 cup vanilla unsweetened almond milk
• 1/2 Teaspoon vanilla
• 1 Tablespoon chia seeds
• Dash of cinnamon
• 1 Tablespoon chopped pecans
• 1/2 teaspoon orange zest

Now you can follow along with Chef Chris.

Directions:

1. Place all ingredients in a container except chopped pecans and orange zest
2. Stir until well combined
3. Seal with a lid or plastic wrap
4. Place in the fridge overnight (about 8 hours)
5. Take out of the fridge in the morning and stir
6. Top oats with chopped pecans and orange zest
7. Enjoy!

We hope that you found this video helpful. Please join us next month.

Kale and Citrus Salad

Today we’re learning how to put together a quick and healthful homemade Kale and Citrus salad that will help to fill your gullet and possibly impress a friend with your skills and healthiness.

First, we’re going to need the ingredients. These are all available in a prepared package at Village Market (while supplies last).

Salad:

• 1 cup kale, shredded
• 1 mandarin orange, segmented
• 1/8 cup dried craisins
• 1/8 cup pumpkin seeds

Dressing:

• 1/3 tsp salt
• 1/3 tsp black pepper
• 1 tsp balsamic vinegar
• 2 tsp red wine vinegar
• 1 tsp lemon juice
• 1/3 tsp mustard
• 1/8 tsp olive oil

Now you can follow along with Chef Rensford.

Directions:

1. De-stem the kale and shred. Add it to a mixing bowl.
2. If you’re using a whole mandarin, cut it into segments. If you’re using canned mandarins, drain excess juice.
3. Add half of each topping to the mixing bowl.
4. In a small bowl, add all dressing ingredients.
5. Whisk the dressing until all of the mustard is mixed in.
6. Add the dressing to the salad and toss.
7. Add the rest of the toppings to the salad and serve.

We hope that you found this video helpful. Please join us next month.