Ways To Cook Accessible Food

By Makenzie Hice

The Free Food Market offers members of the community fresh fruits, vegetables, and varying food items once a month. Food items that are often available at the Free Food Market include potatoes, apples, rice, carrots, split peas, onions, and beans.

Photo Credit: Heather Callaghan from Healthfreedoms.org

These are useful staples in the kitchen that can be used to make a wide variety of delicious-healthy dishes. Here are some easy recipes that include food items that are often provided by the Free Food Market.

Saucy Potatoes and Beans

Ingredients

·     1 tablespoon preferred oil

·     1 onion, diced

·     1 jalapeno, minced

·     1 medium potato

·     1 teaspoon salt

·     3 cups cooked pinto beans

·     3 cups water or broth

·     1 (6 oz) can tomato sauce

·     ½ teaspoon black pepper

Instructions

1.    In a medium size saucepan, place oil at medium high heat. Throw in sliced onion, jalapeno, and a dash of salt. Cook, stirring occasionally for about 5 minutes.

2.    Add the chopped potato; stir well and cook for another 5 to 7 minutes, until the onions are clear. 

3.    Add the beans, water, and tomato sauce and bring to a boil. Turn heat down, cover, and simmer for 20 minutes.

4.    Add pepper. Salt to taste.

5.    Serve over rice.

Veggie Rice

Ingredients

·     1 tablespoon butter

·     1 onion, chopped

·     1/3 cup carrot, diced

·     1 cup white rice

·     2 cups broth or water 

·     ¼ cup split peas

Instructions

1.    Add butter to medium size saucepan.

2.    Cook onion with butter until translucent. Add carrots.

3.    Add rice. Stir occasionally until lightly browned.

4.    Bring to a boil then reduce heat to low and cover (Do not remove cover for 20 minutes). 

5.    Take pan off burner without removing lid and let stand for 7 minutes.

6.    Lift lid, add split peas, and fluff with a fork.

Apple Sauce

Ingredients

·     5 apples

·     ¾ cup sugar

·     2 tablespoons water

·     1 teaspoon cinnamon

Instructions

1.    Peel, core, and cube apples.

2.    In a small saucepan, place apples. Add water, sugar, and cinnamon.

3.    Cook on medium heat until it begins to bubble. 

4.    Turn down to simmer and cover. Cook for 20 minutes until apples are soft.

5.    Remove from heat and mash with spoon until desired consistency.

6.    Let cool. Serve warm or cold.

Source
https://www.pdx.edu/student-access-center/free-food-market