Know Your Roots Camp Recipes

Monday - BBQ Day

Sunshine Greek Yogurt Vegetable Dip


  • 1 cup greek yogurt
  • ½ teaspoon curry powder
  • ½ teaspoon cinnamon
  • ½ teaspoon onion powder
  • ½ teaspoon garlic powder
  • 1 teaspoon honey
  • ¼ teaspoon salt


In a bowl, scoop 1 cup of greek yogurt.  

Add curry powder, cinnamon, onion powder, garlic powder, honey, and salt.

Stir with a spatula until well combined, and then serve with fresh cut vegetables.  


Lunch Menu – BBQVegetable kebabs – Honey mustard chicken skewers – Curried cauliflower rice pilaf – Sliced melon

Vegetable Kebabs


  • 2 cups cremini mushrooms
  • 1 cup cherry tomatoes
  • 1 red bell pepper, cut into chunks
  • 1 green bell pepper, cut into chunks
  • 1 red onion, cut into chunks
  • 1 zucchini, sliced into thick rounds
  • 1 yellow zucchini, sliced into thick rounds

For the marinade

  • 1/4 cup olive oil
  • 3 cloves garlic, finely minced
  • Juice of 1 lemon
  • 1/2 teaspoon dried oregano
  • 1/2 teaspoon dried basil
  • Kosher salt and freshly ground black pepper, to taste


Preheat barbeque.

In a small bowl, whisk together olive oil, garlic, lemon juice, oregano and basil; season with salt and pepper, to taste.

Thread mushrooms, tomatoes, bell peppers, onion and zucchini onto skewers. Place skewers onto a baking sheet. Brush olive oil mixture onto the skewers and let sit for 10-15 minutes.

Place onto bbq and turn often, cook about 7 minutes until vegetables are cooked through.

Serve immediately.


Honey Mustard Chicken Skewers


  • 2 large chicken breasts
  • ½ cup Dijon mustard
  • ¼ cup honey
  • 1 clove of garlic, minced
  • salt and pepper, to taste


Place wooden skewers completely submerged in water and let soak at least 30 minutes while making chicken marinade.

Cut chicken into pieces about 1 inch cubed.  Combine mustard, honey, garlic, salt and pepper.  Place chicken in the bowl with marinade and mix together well.  Let sit at least 30 minutes. 

Preheat bbq. Thread chicken onto skewers (about 8 pieces per skewer) and cook over bbq on medium flame, turning about once every 3 minutes, to ensure chicken is evenly cooked.  Chicken is cooked once internal temperature reaches 160 degrees, about 15 minutes.


Curried Cauliflower Rice


  • 1 tablespoon oil
  • 1 small onion (finely diced)
  • 1 tablespoon garlic (chopped)
  • 1 tablespoon ginger (grated)
  • 1 1/2 cups cauliflower (cut into small pieces)
  • 1 cup basmati rice
  • 1 cup coconut milk
  • 1 cup water 
  • 1 teaspoon curry powder
  • 1/2 teaspoon garam masala
  • salt to taste
  • 1 handful mint (chopped) 


Heat the oil in a pan.

Add the onion and saute until tender, about 5-7 minutes.

Add the cauliflower and cook until lightly browned, about 5 minutes.

Add the garlic, ginger and saute until fragrant, about 1 minute.

Add the rice, coconut milk, water, curry powder, garam masala, and salt and simmer covered until the rice is cooked and the liquid has been absorbed, about 20 minutes.

Mix in the additional garam masala and mint and remove from the heat.


Afternoon snack – Hummus with pita (leftover vegetables from the morning) 



  • 2 cans chickpeas
  • 3 garlic cloves, peeled and minced
  • 4 tablespoons tahini
  • juice of 2 lemons
  • 2 teaspoons sea salt
  • 1 tsp cumin
  • extra virgin olive oil as needed


Drain the chickpeas and rinse. Put the chickpeas into a food processor, add the garlic cloves, cumin and tahini, and process for a few minutes. Add about ¼ cup olive oil, followed by half the lemon juice and the sea salt, and process until smooth. Taste and add more lemon juice or more olive oil, if you like. Scrape the hummus into a dish, drizzle generously with olive oil, and serve.


Tuesday - Stir Fry Day

Miso honey stir fry sauce

  • 1 clove garlic, minced
  • 1 inch piece of ginger, finely grated
  • 2 tbsp miso
  • 2 tbsp honey
  • 4 tbsp rice wine vinegar
  • 3 tbsp soy sauce
  • 2 tsp sriracha
  • 2 tbsp canola oil
  • 1/2 cup vegetable stock
  • 1 tsp cornstarch

Vegetables for miso honey stir fry to chop

  • 2 carrots
  • 4 stalks celery
  • 1 large handful spinach
  • 1 zucchini


Yakisoba Japanese Stir Fry Sauce

  • 6 tablespoons soy sauce
  • 6 tablespoons yakisoba sauce
  • 6 tablespoons Mirin
  • 4 cloves minced garlic, (4 to 6)
  • 1 1/2 teaspoon minced ginger

 yakisoba sauce

  • 3 tablespoons worcestershire sauce
  • 3 teaspoons hoisin sauce
  • 3 teaspoons ketchup
  • 1 1/2 teaspoons soy sauce
  • 1 1/2 teaspoons sugar

 Vegetables for Yakisoba stir fry to chop

  • Daikon x 1/2
  • Bok choy x 6 small
  • Peppers x 2


 Molecular Gastronomy


Coconut Jelly


  • 2 1/2 c water
  • 2 tsp. agar-agar powder
  • 1/2 c sugar
  • 1 c coconut milk (canned or freshly pressed)
  • a pinch of salt 


Combine water, sugar, agar-agar and salt in a medium pan. Stir well.

Over medium heat, bring to a boil, making sure the agar and sugar dissolves completely.

Add the coconut milk and let it boil for a full minute.

Simmer for 2 more minutes, and if you take a spoonful, you should see coconut milk solids separate.

Remove from heat and pour into molds/pan.

Let it set in fridge or freezer. 


Lemon Curd Spheres


  • 7 large egg yolks
  • 1 large whole egg
  • 1 1/2 cups sugar
  • 3/4 cup freshly squeezed lemon juice
  • 3/4 cup (1 1/2 sticks) unsalted butter, cold, cut into pieces


Combine yolks, lemon zest, lemon juice, and sugar in a small saucepan. Whisk to combine. Set over medium heat, and stir constantly with a wooden spoon, making sure to stir sides and bottom of pan. Cook until mixture is thick enough to coat back of wooden spoon, 3 to 5 minutes.

Remove saucepan from heat. Add butter, one piece at a time, stirring with the wooden spoon until consistency is smooth.

Transfer mixture to a medium bowl. Lay a sheet of plastic wrap directly on the surface of the curd to avoid a skin from forming; wrap tightly. Let cool; refrigerate until firm and chilled, at least 1 hour.

Add 1% Calcium Lactate. Use 1 g per 100 g of liquid to create a 1% solution of Calcium Lactate. You can stir it or mix with a blender.

To produce Reverse Spherification, you need a bath solution with 0.5% sodium alginate (0.5 g per 100 g of flavored liquid). Sodium Alginate, like most hydrocolloids, needs to be dispersed in the liquid and hydrated before it can gel in presence of calcium ions. This can simply be done by mixing the sodium alginate with an immersion blender or regular blender.

- Use distilled water. Water cannot contain free calcium ions or the bath will thicken and gel as the calcium reacts with the sodium alginate before you drop the flavored liquid with calcium. Most tap water and spring water contain calcium ions.

- Water needs to be cold or otherwise the sodium alginate may hydrate and gel before it can get dispersed, resulting in gel lumps.

- To facilitate dispersion you can pre-mix dry sodium alginate with another powder ingredient such as sugar.

1- Blend the sodium alginate in 1/3 of water with an immersion blender until it is completely dissolved. Keep in mind that the sodium alginate is hard to disperse and hydrate in water and this process may take a few minutes. You can also use a regular blender, but include the entire amount of water and slowly add the sodium alginate into the vortex.

2- Then add the rest of the water and keep in the refrigerator for 12 to 24 hours to remove the air bubbles created by the blender.


 Lemon lime air


  • 100 grams fresh lime juice (3.5 ounces)
  • 50 grams fresh lemon juice (1.75 ounces)
  • 25 grams water (0.87 ounces)
  • 1 grams Soy Lecithin Powder (0.035 ounces)


Combine all of the ingredients in a wide, flat bottomed container.

When ready to serve, blend the soy lecithin citrus mixture using an immersion blender until a nice head of foam develops. Let the soy lecithin citrus air sit for 1 minute to stabilize and then spoon it out onto your dish.


Coconut Oil Powder 


  • 4 g tapioca maltodextrin
  • 10 g coconut oil


Combine ingredients in a large bowl whisking together to combine, until oil is dispersed and becomes a powder.  If needed, add additional tapioca maltodextrin.  


Wednesday - International Day

Bean and Cheese Pupusas


  • 2 cups masa harina, commonly sold as the brand name “maseca”
  • 1 ½ cups water
  • ¼ tsp. salt
  • ¼ tsp. ground cumin
  • 1 cup refried beans
  • Extra virgin Olive Oil for hands


1. Combine masa harina, salt, cumin and water in a mixing bowl until smooth; knead well.

2. Cover with a towel and let stand for 10 minutes.

3. Lightly oil your hands and form 4 balls with the dough.

4. Pat each ball with your hands and form 4 disks, then with your thumb, shape each one into cups.

5. Fill each cup with ¼ cup of refried beans and seal.

6. Flatten by patting each cup to form disks again, but now with filling inside.

7. Cook each pupusa over a lightly oiled skillet over medium-high, 3 minutes on each side until golden brown.

8. Serve warm with curtido on the side.




  • 2 cups of shredded cabbage (you can use red cabbage)
  • 1 cup grated carrots
  • 1 cup thinly sliced red onions
  • 1 cup white vinegar or lime juice
  • 1 tbsp sea salt
  • 1 tbsp ground cumin
  • 1 tbsp black pepper
  • 1 jalapeño pepper, seeded, cored, and thinly sliced *optional


1. Combine all ingredients in a large bowl.

2. Toss until all ingredients are well combined.

3. Transfer to a large glass jar and seal.

4. Chill and store for at least 3 days.


Dosa Masala



  • 2 cups short-grain rice
  • ½ cup urad dal (split husked black lentils)
  • 1 teaspoon fenugreek seeds
  • ½ teaspoon salt
  •  Vegetable oil, for frying


  • 3 tablespoons ghee or vegetable oil
  • 1 teaspoon mustard seeds
  • ½ teaspoon cumin seeds
  • 1 pinch dried hot red pepper flakes
  • 1 medium onion, diced
  • ½ teaspoon salt
  • ½ teaspoon turmeric
  •  Pinch of asafetida
  • 1 tablespoon grated ginger
  • 6 to 8 curry leaves
  • 4 garlic cloves, minced
  • 1 ½ pounds yellow-fleshed potatoes, such as Yukon Gold, boiled, peeled and cubed
  • ½ cup roughly chopped cilantro, leaves and tender stems


Make the dosa batter: Put rice in a bowl, rinse well and cover with 4 cups cold water. Put urad dal and fenugreek seeds in a small bowl, rinse well and add cold water to cover. Leave both to soak for 4 to 6 hours.

Drain rice and dal-fenugreek mixture in separate colanders. Put rice in a food processor, blender or wet-dry grinder. Add 1 cup cold water and grind to a smooth paste. It will take about 10 minutes, and it may be necessary to work in batches. Repeat the process with the dal-fenugreek mixture.

Combine the two pastes in a medium mixing bowl. Whisk together, adding enough water to obtain a medium-thick batter. You should have about 6 cups. Cover bowl with a kitchen towel and set in a warm place. Let ferment until the surface is bubbly, about 8 hours. Stir in the salt. Use the batter straight away or refrigerate for later use. (Batter will keep for up to a week, refrigerated. Thin with water if necessary before proceeding.)

Make the potato filling: Put ghee in a wide skillet over medium heat. When oil is wavy, add mustard seeds and cumin seeds. Wait for seeds to pop, about 1 minute, then add red peppers and onion. Cook, stirring until onions have softened, about 5 minutes. Season lightly with salt. Add turmeric, asafetida, ginger, curry leaves, garlic and green chile. Stir to coat and let sizzle for 1 minute.

Add potatoes and 1/2 cup water. Cook, stirring well to combine, until liquid has evaporated, about 5 minutes. Mash potatoes a bit with the back of a wooden spoon. Season well with salt, add cilantro, then set aside at room temperature. (Potato filling may be prepared up to a day in advance.)

To make dosas, set a griddle or cast-iron skillet over medium heat. Brush with about 1 teaspoon vegetable oil. Ladle 1/4 cup batter in the center of griddle. Using bottom of ladle, quickly spread batter outward in a circular motion to a diameter of about 7 inches. Drizzle 1/2 teaspoon oil over the top. Leave dosa batter to brown gradually until outer edges begin to look dry, about 2 minutes, cooking on one side only. With a spatula, carefully loosen dosa from griddle. Bottom should be crisp and beautifully browned. Spoon 1/2 cup potato filling onto top of dosa, centering it as a strip in the middle of the round dosa. Flatten the potato mixture slightly. Using the spatula, fold the sides of the dosa around the filling to make a cylindrical shape. Serve immediately. Continue making dosas one at a time.


Minestrone soup


  • 2 tablespoons extra-virgin olive oil
  • 1 large onion, diced
  • 4 cloves garlic, minced
  • 2 stalks celery, diced
  • 1 large carrot, diced
  • 1/3 pound green beans, trimmed and cut into 1/2-inch pieces (about 1 1/2 cups)
  • 1 teaspoon dried oregano
  • 1 teaspoon dried basil
  • Kosher salt and freshly ground pepper
  • 1 28-ounce can no-salt-added diced tomatoes
  • 1 14-ounce can crushed tomatoes
  • 6 cups low-sodium vegetable broth
  • 1 15-ounce can low-sodium kidney beans, drained and rinsed
  • 1 cup elbow pasta
  • 1/3 cup finely grated parmesan cheese
  • 2 tablespoons chopped fresh basil


Heat the olive oil in a large pot over medium-high heat. Add the onion and cook until translucent, about 4 minutes. Add the garlic and cook 30 seconds. Add the celery and carrot and cook until they begin to soften, about 5 minutes. Stir in the green beans, dried oregano and basil, 3/4 teaspoon salt, and pepper to taste; cook 3 more minutes.

Add the diced and crushed tomatoes and the chicken broth to the pot and bring to a boil. Reduce the heat to medium low and simmer 10 minutes. Stir in the kidney beans and pasta and cook until the pasta and vegetables are tender, about 10 minutes. Season with salt. Ladle into bowls and top with the parmesan and chopped basil.




  • 1 tbsp olive oil
  • 1/2 medium brown or white onion, peeled and diced
  • 1 clove garlic, minced
  • 1 medium green or red bell pepper, chopped
  • 4 cups ripe diced tomatoes, or 2 cans (14 oz. each) diced tomatoes
  • 2 tbsp tomato paste
  • 1 tsp chili powder (mild)
  • 1 tsp cumin
  • 1 tsp paprika
  • Pinch of cayenne pepper 
  • Pinch of sugar (optional, to taste)
  • Salt and pepper to taste
  • 5-6 eggs
  • 1/2 tbsp fresh chopped parsley (optional, for garnish)
  • 1 package pita


Heat a deep, large skillet or sauté pan on medium. Slowly warm olive oil in the pan. Add chopped onion, sauté for a few minutes until the onion begins to soften. Add garlic and continue to sauté till mixture is fragrant. 

Add the bell pepper, sauté for 5-7 minutes over medium until softened.

Add tomatoes and tomato paste to pan, stir till blended. Add spices and sugar, stir well, and allow mixture to simmer over medium heat for 5-7 minutes till it starts to reduce. At this point, you can taste the mixture and spice it according to your preferences. Add salt and pepper to taste, more sugar for a sweeter sauce, or more cayenne pepper for a spicier shakshuka (be careful with the cayenne... it is extremely spicy!).

Crack the eggs, one at a time, directly over the tomato mixture, making sure to space them evenly over the sauce. I usually place 4-5 eggs around the outer edge and 1 in the center. The eggs will cook "over easy" style on top of the tomato sauce.

Cover the pan. Allow mixture to simmer for 10-15 minutes, or until the eggs are cooked and the sauce has slightly reduced. Keep an eye on the skillet to make sure that the sauce doesn't reduce too much, which can lead to burning. 

Some people prefer their shakshuka eggs more runny. If this is your preference, let the sauce reduce for a few minutes before cracking the eggs on top-- then, cover the pan and cook the eggs to taste.

Garnish with the chopped parsley, if desired. 


Thursday - Farm Day



  • 2.5 cups flour
  • 2 tsp. baking powder
  • ½ tsp. sugar
  • ½ tsp. salt
  • 3 tbsp. oil
  • 1 cup water

Mix dry ingredients. Add oil and enough water to form a firm dough that doesn't stick to the hands. Leave to rest for 30 minutes.

Divide into six portions and flatten with the palm of your hand to form discs. Select a long thin stick and clean off the end with a knife. Form the dough around the stick.

Scrape some of the coals out from the fire on to the edge of your fire pit. Hold the stick over the coals, turning frequently until your bannock is brown and cooked through.

You can also fry in lard, bacon fat or oil in a pan and sprinkle with sugar as a treat.

On the farm we also harvested the produce available which included potatoes, cabbage, chard, raddishes, and cucumbers. We then oiled and roasted the potatoes and cabbage and cooked those with fresh trout over the fire. We made a hearty, wholesome salad with the other vegetables we harvested. 


Friday - Pizza and Picnic Day


Raspberry Blackberry Lemonade


  • 8 cups water, divided
  • 1 cup sugar
  • 2 cups lemon juice
  • 2 tablespoons grated lemon peel (from 2 lemons)
  • 2 cups blackberries
  • 2 cups raspberries


In a large saucepan, bring 2 cups water and sugar to a boil. Boil for 2 minutes, stirring occasionally. Remove from the heat. Stir in the lemon juice, lemon peel and remaining water; cool slightly.

In a blender, combine 2 cups of lemon mixture and the berries; cover and process until blended. Strain and discard seeds. Pour berry mixture and remaining lemon mixture into a pitcher; stir well. Refrigerate until chilled. Serve in chilled glasses over ice. Yield: about 1-1/2 quarts.


Watermelon Feta and Mint Salad


  • 3 pounds seedless watermelon (about 1 small or 1/4 large), rind removed, cut into 1-inch chunks (about 2 pounds/1kg chunks after rind is discarded)
  • 1 tablespoon (15ml) juice from 1 lemon
  • 3 tablespoons (45ml) extra-virgin olive oil, plus more for drizzling
  • 1/4 cup (10g) roughly chopped fresh mint leaves
  • Kosher salt and freshly ground black pepper
  • 4 ounces (110g) feta cheese


Place watermelon chunks in a large bowl. Add lemon juice and half of zest to bowl with watermelon. Add oil, mint, and toss until watermelon is evenly dressed. Season lightly to taste with salt and pepper. (The cheese will add saltiness, so go light on the salt at this stage.)

Transfer salad to a wide, shallow bowl or a large plate and spread out evenly. Crumble feta over the top. Sprinkle with remaining lemon zest. Drizzle with more olive oil and a few grinds of black pepper. Serve immediately.


Cherry Pie in a Jar


Cherry Filling:

  • 5 cups fresh or frozen pitted cherries
  • Juice of 1 lemon
  • 1 cup sugar
  • 3 tablespoons cornstarch
  • 1/4 teaspoon ground cinnamon
  • 1 teaspoon almond extract


  • Pie crust recipe making 1 (9-inch) pie crust or use a store-bought variety
  • 4 tablespoons cold butter, cubed
  • Melted butter, for topping
  • Sugar, for topping
  • Special equipment: 4 (1/2-pint) oven-safe glass jars


For the cherry filling: In a heavy-bottomed skillet cook fresh or frozen cherries and lemon juice over medium-high heat, stirring, until slightly softened, about 2 minutes. Add the sugar, cornstarch, and cinnamon. Bring the mixture to a simmer, stirring, until thickened, about 3 minutes. Remove the mixture from the heat, stir the almond extract into the cherries and cool. For the pies: Roll out the dough on a well-floured surface. Using the ring from the lid of the jar, cut out 4 circles of dough, that will be the tops of your pies. With the remaining dough, use a 6-inch inverted pie plate to cut 4 circles that will line the inside of each 1/2 pint glass oven-safe jar. Working with the dough as little as possible, make sure that the dough covers the surface area inside the jar with the exception of a 1/2-inch at the top. Once each jar is lined with pie dough, fill each with 1/2 a cup of cherry pie filling. Place a small pat of butter on top of each pie, and top with the pie dough circles or make a lattice pattern. Make sure you vent the top of the crust by creating a slit so that the steam can escape. Using your finger or a fork, press the 2 pieces of dough together around the perimeter. Brush each pie crust with melted butter and sprinkle with sugar. Seal each jar with its metal lid and place in the freezer for up to 3 weeks. Baking instructions: If baking pies fresh, preheat the oven to 400 degrees F. Bake 40 to 45 minutes or until the crust is golden brown and filling is bubbly. If baking pies that have been frozen, bring them to room temperature before placing in the oven.



 Urban Harvest Landscape