Community Events

Recipes: It’s all in the seasoning with delicious healthy foods

Pottstown Mosaic garden manager Laura Washington and her husband Stacy, grill up some meats and vegetables to hand out as free samples during a community day in Upper Frederick Saturday.

Pottstown Mosaic garden manager Laura Washington and her husband Stacy, grill up some meats and vegetables to hand out as free samples during a community day in Upper Frederick Saturday.

RELATED: Family fun in Upper Frederick draws hundreds to community events (VIDEO)

By Michilea Patterson, The Mercury

UPPER FREDERICK >> Pork tenderloin, grilled veggies and quinoa salad were some of the delicious foods people sampled at combined community day events in the township Sept. 26.

Laura Washington, Pottstown Mosaic community garden manager, along with her husband Stacy prepared over 100 pounds of food for the crowded event. Washington wanted people to realized that food can still taste good when it’s prepared healthy such as using a grill instead of frying.

The flavor is all in the seasoning. Dry jerk seasoning was added to the pork tenderloin while the chicken was marinated in a coconut curry. An Italian marinade gave the grilled vegetables a kick while honey and oil was added to the quinoa salad.

ITALIAN MARINADE FOR VEGGIES

Grilled eggplant and asparagus were made delicious with an Italian marinade.

Grilled eggplant and asparagus were made delicious with an Italian marinade.

Ingredients (Marinade)

1/4 cup plus 2 tablespoons olive or grapeseed oil

salt and freshly ground black pepper

3 tablespoons balsamic vinegar

2 garlic cloves, minced

1 teaspoon chopped fresh Italian parsley leaves

1 teaspoon chopped fresh basil leaves

1/2 teaspoon finely chopped fresh rosemary leaves

Instructions

Mix all the ingredients together than add to vegetables. Marinade vegetables such as eggplant, zucchini, onions, asparagus, mushrooms and bell peppers then cook on the grill.

COCONUT CURRY MARINADE

Chicken breasts and vegetables are grilled for free samples during the St. Luke's Community Day in Upper Frederick on Saturday.

Chicken breasts and vegetables are grilled for free samples during the St. Luke’s Community Day in Upper Frederick on Saturday.

(Can be used for chicken, shrimp and other meats)

Ingredients

1 cup coconut milk

1 tablespoon curry powder

1 tablespoon lime juice

1 minced garlic clove

1 teaspoon agave nectar

1 teaspoon dry crushed red pepper

Instructions

Mix ingredients well. Coat chicken well and marinate for 1 to 2 hours prior to cooking. For seafood, marinate up to 15 minutes prior to cooking.

SPICED SWEET POTATOES

These spiced sweet potatoes were brushed with cinnamon, vinegar and olive oil before being cooked on the grill.

These spiced sweet potatoes were brushed with cinnamon, vinegar and olive oil before being cooked on the grill.

Ingredients

4 medium sweet potatoes, scrubbed well

1 teaspoon coarse sea salt

1 teaspoon ground cumin

1 teaspoon paprika

1/2 teaspoon ground cinnamon

1/2 teaspoon chipotle powder

2 tablespoons cider vinegar

1/4 cup extra-virgin olive oil

Instructions

Cover potatoes with cold salted water in a large pot, then bring to a boil. Simmer until slightly resistant when pierced with a sharp small knife, 5 to 7 minutes. Drain well. When cool, slice potatoes lengthwise.

Mix together salt, spices and apple cider vinegar; add oil in a slow stream. Brush this mixture on sweet potatoes. Grill potatoes on a lightly oiled grill rack over medium heat, until grill marks appear and potatoes are cooked through, about 15 minutes. Serve potatoes warm.

KITCHEN SINK QUINOA

A variety of vegetables are displayed on a table during a community day event in Upper Frederick Saturday. The veggies were grilled then given out as free samples of healthy food.

A variety of vegetables are displayed on a table during a community day event in Upper Frederick Saturday. The veggies were grilled then given out as free samples of healthy food.

Salad Ingredients

2 cups red quinoa cooked

1/4 cup carrot, thinly sliced

1/4 cup red bell pepper, finely chopped

1/4 cup red onion, finely chopped

1/4 cup tomato, chopped

1/4 cup corn

2 tablespoons of black beans or other favorite kind of beans

2 tablespoons raisins or currants

Parsley or cilantro chopped, to taste

Dressing Ingredients

2 tablespoons olive or grapeseed oil

2 tablespoons white rice vinegar

1 tablespoon agave or honey

1/4 cup lime juice

Sea salt and pepper to taste

Instructions

Cook quinoa according to instructions. Remove from heat. In a large bowl, combine quinoa, carrots, red bell pepper, red onion, corn, black beans, tomatoes, raisins and parsley/cilantro. Mix well until all ingredients are evenly incorporated. Combine all dressing ingredients in a small bowl and toss. Add the dressing, toss to coat. Keep salad stored in the fridge until ready to serve.

Contact Washington at wash5000@msn.com for more information about the Pottstown community gardens or visit the website mosaicclt.org.

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