WITS Cafe Day Recipes



Braised Carrots with Rosemary


1 1/2 pounds of carrots, washed, peeled, and cut into 1/2″ rounds or 2” x 1/2” matchsticks

3 ounces water

1 Tbsp butter, unsalted

1/2 tsp fresh rosemary, removed from stem and finely chopped

salt and pepper to taste


Place the carrots and 3 ounces of water in a large (10 to 12 inch) sauté pan and bring to

a boil. Cover the pan and cook over medium heat for 7 to 8 minutes, until the carrots are

just cooked through. Add the butter. Sauté for another 1 to 2 minutes until the water

evaporates and the carrots are glazed. Turn off the heat and toss with rosemary. Sprinkle

with salt and pepper and serve.


CHEF COOK’s Secret Brownies:


1 1/2 cups black beans (1 15-oz can, drained and rinsed very well)

2 tbsp cocoa powder

1/2 cup quick oats

1/4 tsp salt

1/2 cup pure maple syrup, agave, or honey

1/4 cup coconut or vegetable oil

2 tsp pure vanilla extract

1/2 tsp baking powder

1/2 cup to 2/3 cup chocolate chips (optional)


Preheat oven to 350 F.

Combine all ingredients except chips in a food processor, and blend until completely smooth. (A blender can work as well)

Stir in the chips

Pour into a greased 8×8 pan (Optional: sprinkle extra chocolate chips over the top.)

Cook at 350 F for15-18 minutes

Cool at least 10 minutes before trying to cut.


PS 166’s Southwest Quinoa Salad:


2 Cups Quinoa, Cooked

½ Cup Black Beans, Cooked

½ Cup Corn, Roasted

½ Cup Cherry Tomatoes, Diced

½ Cup Cilantro, Chopped

Juice of 2 limes

¼ Cup Apple Cider Vinegar

2T Olive Oil

Salt and Pepper to Taste


1. Cook quinoa following the instructions on its bag.

2. If using canned black beans, strain and rinse. If using dried beans, soak overnight and cook.

3. Roast corn in oven for 15 minutes, tossing every 5 minutes.

4. Dice tomatoes.

5. Make vinaigrette using chopped cilantro, lime juice, apple cider vinegar, olive oil, salt and pepper.

6. Combine all ingredients in a big bowl. Toss with dressing to taste.

7. Serve room temperature. Enjoy!

Kale and Apple Slaw recipe:

1 head of kale
1 apple

½ red onion
1 lemon

¼ cup apple cider vinegar
1/3 cup olive oil
2 tsp Dijon mustard
2 tsp honey
salt and pepper to taste

Remove rib from kale.
Cut kale and apple into thin strips.
Chop onion into a small dice.
In a bowl, toss apple in the juice from the lemon.
Add kale and onion to apple.
In a separate bowl, combine vinegar, oil, mustard, honey, salt, and pepper. Mix until well combined.
In a large bowl, pour half of the dressing over the salad ingredients. Massage the kale until dressing has soaked into each piece.
Taste, and add more dressing as needed.

Balsamic Vinaigrette

Makes about 1 cup


1⁄4 cup balsamic vinegar

2 Tbsp Dijon mustard

1⁄2 cup olive oil
salt and pepper to taste


In a small bowl, whisk together vinegar and mustard. Add the oil in a slow, steady stream, whisking constantly, until thickened and emulsified. Taste and adjust seasoning as necessary. Store in refrigerator.


Honey Mustard Dressing

Makes about 1 cup


1⁄4 cup orange juice
1 Tbsp cider vinegar
1 Tbsp honey
1 Tbsp mustard
1⁄2 cup olive oil
salt and pepper to taste


Add all ingredients in the plastic container. Secure lid and shake well, until dressing is thickened and emulsified. Taste and adjust seasoning as necessary.

Yogurt Dip for Fruit

Makes about 1 cup


1 cup Greek-style low fat yogurt, or 1 1⁄2 cups plain low fat yogurt 2 Tbsp honey

1⁄2 tsp ground cinnamon
1⁄4 tsp fresh grated lemon zest


In a small bowl, stir together all ingredients. Serve as a dip for fresh fruit.




During our recent Kale Day cook off, the students tasted Kale Chips and Kale Salad.  It was a close race, but the kids voted…


It may be hard to read the results.  However…


the Chips the won 207 – 198!  Here the recipes for both dishes to try at home:

Orange Ginger Soy Kale Salad
2 large bunches of kale, washed, de-stemmed, and rough chopped
1⁄4 cup apple cider vinegar
juice from 1⁄2 an orange
1 Tbsp soy sauce
1 Tbsp honey
1 Tbsp fresh ginger, grated 1⁄4 cup extra virgin olive oil
– Combine vinegar, juice, soy sauce, honey, and ginger in a large bowl and whisk. – Add olive oil slowly while whisking so that a thick consistency is achieved.
– Combine dressing with kale, a bit at a time, and mix thoroughly until salad is completely coated with dressing. You may not need to use all of the dressing.
– Using your hands, massage kale with dressing until covered.
Kale Chips
1 Head of kale washed and thoroughly dried
1 Tbs olive oil
1/4 tsp sea salt
Preheat oven to 300 degrees F
Removes ribs from the kale and rip into 11/2 inch pieces. Toss with olive oil and salt making sure each piece is covered. Bake until crisp, about 20 minutes.


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