Recipe Demos
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Pakistani Chickpeas with Spinach
Mushrooms & Spinach Lasagna Roll-Ups
Spinach, Sweet Potato, & Lentil Dahl
Banana Tahini Carrot Raisin Bread
Salvadoran Yucca & Sweet Potato Fritters
Kale and Caramelized Pear Salad
Dominican Black Bean and Quinoa Burger
Black Bean Taco with Mango Avocado Salsa
Cauliflower Rice Vegetable Stir Fry
Rice Noodle Stir Fry
Video also includes: Chef Salad recipe
Ingredients
8 oz cooked and cooled rice noodles
1/2 small head of red cabbage, thinly sliced
1/2 small head of green cabbage, thinly sliced
2 large carrots, peeled and thinly sliced diagonally
1/2 tsp coarse black pepper
1/2 tsp red pepper flakes (optional)
1 large onion, sliced 1 red bell pepper, sliced
4-5 garlic cloves, minced
1 tablespoon fresh ginger, thinly sliced
1 cup baby spinach
3 scallions, thinly sliced
1/4 cup liquid aminos or tamari
2 cups vegetable broth Lime wedges for serving
Puerto Rican Stewed Beans
Video also includes: Sofrito recipe
Ingredients
1 lb cooked kidney beans
4 cups tomato sauce
2 cups sofrito ( recipe below )
1/2 cup filtered water
1/4 cup chopped peppers
1/4 cup chopped onions
1 bay leaf
1 T garlic powder
1 T onion powder
1 T cumin powder
1 tsp turmeric powder
1 tsp oregano
1 tsp cracked black pepper
1 tsp sea salt (optional)
1-2 cups raw pumpkin, cubed (optional)
Beet Hummus
Video also includes: No Mayo "Tuna" Sandwich, and Banana Mint Ice Cream recipe
Ingredients
1/2 pound beets (approx. 4 small to medium sized beets), scrubbed, peeled, and cubed
1-15 ounce can of garbanzo beans, drained and washed
3 T tahini
5 T lemon juice
1 T garlic powder or 1 small clove
1 tsp of paprika
A pinch of salt
Fresh ground pepper to taste
Quick Pickling Veggies
Video also includes: Hearty Asparagus Potato Salad with Pickled Veggies recipe
Ingredients
A bowl of cold water with a few ice cubes (to cool the steamed veggies)
1 carrot, peeled
A handful of green beans, rinsed
5 fresh Brussels sprouts, quartered
1/2 cucumber, washed, seeded, and sliced
3/4 cup white distilled vinegar
3/4 cup filtered water
1 tsp salt
2 tsp maple syrup
2 sprigs fresh dill
1 clove of garlic, smashed
1/4 red onion, sliced
1 tsp pickling spice
1 pint glass jar with lid
Pakistani Chickpeas with Spinach
Video also includes: Basmati Rice recipe
Ingredients
4 tbs oil
1 medium onion
2 Plum tomatoes or 4 tbs. Tomato Sauce
1 can chickpeas (15 oz)
1 bag of baby spinach (~1 1/2 lb bag)
1 tsp fresh garlic
salt to taste
1 tbs chili powder (optional)
1 tsp. turmeric
Corn Fritters
Video also includes: Summer Pineapple Salad and Ratatouille-Style Stuffed Zucchini recipe
Ingredients
3 cups corn (canned, frozen or fresh)
1⁄4 cup all-purpose flour
1⁄4 cup finely minced chives
2 tbs. grated Parmesan cheese
1 tbs. cornstarch
1 large egg
1⁄2 cup vegetable oil (for frying)
1 tsp vegetable oil
Salt & Pepper
Pinch of cayenne pepper
Baked Apple Turnover
Video also includes: Chickpea-Mushroom ‘Meatloaf’ & Butternut Squash Mac N’ Cheese recipe
Ingredients
2 cups apples, diced
1 cup all purpose flour
1/4-1/2 cups CoId spring
1 tbs Ceylon Cinnamon
1/4 tsp ground clove
1 tbs date sugar
1/2 tbs raw agave
1/2 tsp grapeseed oil
Pinch of sea salt
Butter Tofu “Chicken” (Pakistani Tofu Makhani)
Video also includes: Pakistani Flatbread, and Plum Chutney recipe
Ingredients
1⁄4 cup of any oil (I use olive oil) -- for vegans, use 4 oz. butter or ghee
1 large onion, chopped
1 bulb garlic or 1 tbsp garlic paste
1 tbsp ginger paste
3 tbsp tomato paste
1 can coconut milk – use full fat for consistency and creamy flavor!
1 pack firm tofu ~8oz (you can use extra firm, if you prefer it)
(Note --optional: To dehydrate tofu in advance for extra crispiness: Drain tofu, squeeze out water and leave to sit out overnight so that it dries out. You can also use cheesecloth to completely eliminate moisture from tofu.)
Mushrooms & Spinach Lasagna Roll-Ups
Video also includes: Eggplant Meatballs, and Toasty Pumpkin Chickpea Fritters recipe
Ingredients
10 lasagne sheets
1 bag spinach (about 10 oz)
1 shallot or small onion
1 cup any type of mushroom
4 oz. mozzarella, shredded
1/2 lb. ricotta
3 oz. parmesan cheese, grated
3 -5 garlic cloves
1 egg
Salt and black pepper, to taste
2 oz. olive oil
Vegan & Vegetarian Black Bean
Video also includes: Swiss Chard, Kale Enchiladas and a Simple Lime Salad recipe
Ingredients
an oven-safe tray for your enchiladas
corn tortillas (1-2 packages)
enchilada sauce (any brand)
2 cups black beans (canned or fresh)
1 bunch of kale (or any dark leafy green)
1 bunch of Swiss chard (or any dark leafy green)
1 red or yellow onion
5-6 cloves garlic (minced or large pieces)
salt and pepper
turmeric (optional)
cheese (optional) (e.g. Mexican blend of shredded cheese or queso blanco)
nutritional yeast (optional)
Cassava Leaf Stew (Hako Bantara)
Ingredients
1 ½ cups of pounded cassava leaves
½ cup peanut butter
2 Tbs. red palm oil
1 medium white onion, sliced
4 scallion stalks, chopped
1 medium thawed fish (e.g. Croaker or other boneless fish)
2 Tbs. dried fish powder
3 medium fresh okra (grated)
6 cups water
salt (to taste)
Spinach, Sweet Potato, & Lentil Dahl
Ingredients
1 Tbs. sesame oil
1 red onion, finely chopped
1 garlic clove, crushed
1 thumb-sized piece of ginger, peeled and finely chopped 1 ½ tsp ground turmeric
1 ½ tsp ground cumin
2 sweet potatoes, cut into even chunks
1 cup red split lentils
2 ½ cups vegetable stock
2 cups spinach
4 scallions/green onions, chopped
½ small pack of basil, leaves torn
Banana Tahini Carrot Raisin Bread
Ingredients
3 cups whole wheat pastry flour
1 tbsp cinnamon
2 cups shredded carrots
1 cup raisins
2 bananas
½ cup agave
¾ cup tahini
2 cups of water
½ cup grapeseed oil (or any other oil you have in your house)
Salvadoran Yucca & Sweet Potato Fritters
Video also includes: Spiced Panela Syrup recipe
Ingredients
2 cups raw yucca root, peeled
1 small sweet potato
2 eggs
½ a teaspoon of baking powder
Optional: ½ a cup of grated cotija cheese (or yucca flour)
Pinch of salt
¼ cup coconut oil (or grapeseed oil)
Carrot Oatmeal Cookies
Ingredients
1 cup instant oats
¾ cup whole wheat or gluten-free flour
1 ½ tsp baking powder
1 ½ tsp ground cinnamon
¼ tsp ground nutmeg
¼ tsp salt
2 tbsp coconut oil or unsalted butter, melted and cooled slightly
1 large egg white, room temperature
1 tsp vanilla extract
¼ cup pure maple syrup, room temperature
5 tbsp coconut milk, room temperature
¾ cup freshly grated carrot (about 1 medium, peeled first!)
Jamaican Sweet Potato Pudding
Video also includes: Vegan Grape-Nut Ice Cream
Ingredients
1 ½ - 2 pounds Japanese sweet potato
1 tsp ginger, ground or freshly grated
2-3 cups coconut milk (or use 1 fresh coconut blended with water)
1 ½ cup brown sugar, packed
1 ¼ cup flour
½ cup cornmeal
½ cup raisins (optional)
1 tsp cinnamon powder
1 tsp nutmeg powder
¼ tsp salt
2 tbsp vanilla extract
1 tsp vegan butter, unsalted (used to grease pan)
Mexican Street Corn Salad
Video also includes: Chocolate Berry Smoothie
Ingredients
1 pack of frozen corn
1⁄4 diced jalapeno pepper
1⁄4 diced onion
Handful of cilantro diced
1⁄2 diced bell pepper
Taco seasoning to taste
Vegan goat cheese, vegan feta cheese, or vegan mayo
Salt to taste
1 or 2 splashes of lime or lemon juice
Southwest Quinoa Salad
Ingredients
1 cup of quinoa (white, red, or mixed)
2 cups of water
1 teaspoon olive oil
½ tsp salt
Ground black pepper
Kale and Caramelized Pear Salad
Video also includes: Roasted Sweet Potato Dressing recipe
Ingredients
1 bunch fresh kale (picked & washed)
2 pears (cored, cut into eighths, and caramelized)
1 bunch Broccoli (blanched and roasted)
2 Tbsp. Extra Virgin Olive Oil (for roasting/sauteing)
½ cup Dried Cranberries
¼ cup Toasted Pumpkin Seeds/Pepitas
Crumbled gorgonzola cheese (optional)
Kale Quinoa Apple Salad Bowl
Video also includes: Balsamic Vinaigrette recipe
Ingredients
1 bundle of Dino or Lacinato kale, chopped
1 medium roasted sweet potato peeled, diced
8 sprigs of cilantro, chopped
5 sprigs of parsley, chopped
1/2 red onion, diced
1/2 red, yellow, & green bell peppers, seeded and diced
1 Granny Smith apple, cored and diced
1/2 cup cooked quinoa
Apple Butternut Squash Soup
Ingredients
1 large butternut squash (about 2-2 1⁄2 pounds) peeled, seeded, and chopped
2 carrots peeled and chopped
1 tablespoon olive oil
1 onion chopped
1 large honey crisp or gala apple peeled, cored, and chopped
3 garlic cloves minced
1 tablespoon dried sage
dash of nutmeg
1⁄4 teaspoon cinnamon
black pepper to taste
salt to taste
6 cups low sodium vegetable broth or water (use leftover water from boiling the squash and carrots), plus more if needed
1/3 cup plant-based unflavored creamer
Petty Vegan Chickpea Burger
Ingredients
1 potato
1 can of chickpeas (15 oz)
1 tbsp of onion powder
1 tbsp of garlic powder
1 tbsp Italian herbs seasoning
½ - 1 tsp of cayenne pepper (to taste)
1 - 2 tsp fresh lemon juice (to taste)
1 tsp pink salt
½ avocado
Cherry tomatoes
Lettuce
Vegan mayo
BBQ sauce
Dominican Black Bean & Quinoa Burger
Directions also includes: Toppings/Buns/Sauce recipe
Ingredients
1 can black beans (15 oz.)
2 cups cooked quinoa (red or black quinoa)
1/2 red onion (diced)
4-5 sprigs cilantro (diced)
1-2 tsp. garlic powder
1-2 tsp. onion powder
1-2 tsp. Adobo (classic Latin seasoning)
Salt (to taste)
1 tsp. black pepper (or to taste)
2 Tbs. avocado oil
No-Bake Pecan Pie Bites
Description
Bronx Eats and BCHN partnered on a healthy cooking demo as part of a special event that includes our regular BX FIT workout with Marvel Fitness & Conditioning.
0:04 - Introduction
2:58 - 1st Half: Chef Emani Parsons demonstrates how to make a healthy snack, No-Bake Pecan Pie Bites.
27:59 - 2nd Half: Coach N'Namdi Nelson leads a 20-minute virtual workout for anyone at a beginner or intermediate fitness level.
Avocado Toast, 3 Versions
Video also includes: Mediterranean Avocado Toast, Mexican Avocado Toast, Balsamic Tomato Avocado Toast recipe
Ingredients
2 slices of bread of choice
1 Avocado (small and ripe)
1 Lemon (one slice or wedge)
1/2 cup Garbanzo beans
½ cup Tofu (extra-firm, cut into small cubes)
2 Tbsp. Apple Cider vinegar
1 tsp. Oregano (dried)
½ Red Onion (cut into small pieces)
½ Cucumber (cut into small cubes)
1 Tbsp. Hemp seed (optional)
Salt and ground pepper (to taste)
Black Bean Taco with Mango Avocado Salsa
Directions also includes: Taco Seasoning recipe
Ingredients
Tacos
1 tsp olive oil
1 clove garlic, minced
1/2 yellow onion, finely diced
1/2 red onion, sliced
15 oz can black beans, drained and rinsed (or about 1 ½ cups cooked)
6 leaves Boston or green leaf lettuce
6 flour tortillas
Mango Avocado Salsa
1 mango, peeled and diced
1 avocado, peeled and diced
1/2 cucumber, peeled and diced
1/2 jalapeño, seeds removed and minced
1/4 red onion, diced
1 tbsp lime juice
1/3 cup chopped cilantro leaves
Salt and pepper to taste
Green Lentil Salad with Tahini Dressing
Bonus Content: Watch Bronx Eats and Chef Louise Noel at The NYC Vegetarian Food Festival [HERE]
Ingredients
2 large cucumbers, peeled and diced
1 cup tomatoes, chopped
1 medium red onion, chopped
1/2 bunch of parsley, chopped
1 yellow bell pepper, diced
1 cup green or petite brown lentils (freshly cooked or canned, drain water)
Cauliflower Rice Vegetable Stir Fry
Ingredients
1/4 cup olive oil
1 onion, chopped
2 tablespoons fresh thyme or rosemary, chopped
1 head cauliflower, grated
2 medium zucchinis, small dice
1 cup corn kernels fresh or frozen (optional)
1 cup frozen carrot and peas, thawed
1/2 cup bell pepper, small dice
1 teaspoon garlic powder, turmeric powder, onion powder
1/4 cup nutritional yeast
1 tablespoon toasted sesame seeds or sunflower seeds
Salt and black pepper to taste
Peanut Summer Rolls
Ingredients
1 carrot, thinly sliced
1 red pepper, sliced
1 yellow pepper, sliced
1 orange pepper, sliced
1 English cucumber, thinly sliced
1 cup of red cabbage, chopped
1 green onion, chopped
1 pack of rice paper
Nori or seaweed chips (optional)
1 cup uncooked rice or 1 cup of kelp noodles
2 cups water *
1 ½ - 2 tsp. blue spirulina (optional, to color rice blue)
Chickpea Mediterranean Salad
Ingredients
Salad
2 cans chickpeas (15 oz)
1 medium red onion (chopped)
1 can Kalamata olives (chopped)
Grape tomatoes (1 pint) (chopped)
1 large cucumber (chopped)
8 oz Feta cheese (crumbled)
Dressing
1/2 garlic bulb
1/2 cup olive oil
Juice of 1 lemon
Salt to taste
Pepper to taste
Southwest Quinoa Salad
Ingredients
Quinoa
1 cup of quinoa (white, red, ormixed)
2 cups of water
1 teaspoon olive oil
1/2 tsp salt
Ground black pepper
Dressing
3 limes
1 tablespoon honey or agave
2 garlic cloves
1/2 cup olive oil
Salt and ground pepper
Easy Black Bean Salad
Ingredients
1 1⁄2 cup black beans, cooked and rinsed
1⁄2 cup corn, cooked
1⁄2 red, orange, or yellow bell pepper, finely chopped
1⁄2 cup red onion, finely chopped
1⁄2 cup cilantro, chopped
1 avocado, cubed
1 large lime, juiced
1⁄3 tsp cumin
1⁄2 tsp chili powder (optional)
Sea salt & black pepper (to taste)
Kohlrabi & Apple Slaw with Orange & Lime Citrus Dressing
Ingredients
2-3 kohlrabi bulbs - cut into matchsticks or grated in a food processor
1 crisp red apple of choice (honeycrisp, pink lady)
1 Granny Smith apple
1/2 cup chopped cilantro (1 bunch)
1/2 red onion, thinly sliced (optional)
1/2 jalapeno minced (optional)
2 tablespoons pumpkin seeds and/or hemp seeds
Juice of 1 lemon
Orange zest from 1 orange + juice
Lime zest from 1 lime + juice
Lentil and Butternut Squash Curry
Ingredients
1c soaked and rinsed brown or green lentils (soak overnight in 3 c of water) OR 1-14oz. can of lentils, drained
1 yellow or red onion, chopped
3 cloves of garlic, minced
1 thumb of fresh ginger finely chopped or 1 tsp ginger powder
1 small butternut squash, peeled and cubed
1 tbsp of tomato paste
14 oz. can of diced tomatoes
16 ounces of vegetable stock
1/2 can of coconut milk (~5 oz.)
1 tsp of garam masala