Know Your Roots Camp (July 16-20 + July 30-Aug 3 + Aug 13-17) Recipes

Monday Recipes:

Monday Morning Snack:

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. 

Ranch Dip


  • 1 cup Greek style yogurt
  • 1/2 cup milk
  • 2 tablespoons lemon juice
  • 1 tablespoon Dijon mustard
  • 1 1/2 teaspoon onion powder
  • 1 teaspoon garlic powder
  • 3 tablespoon finely chopped fresh dill
  • 3 tablespoon finely chopped fresh chives
  • Salt to taste


In a medium bowl, combine all ingredients for ranch dip, mix together and check seasoning. Serve with fresh cut vegetables.  


Monday Lunch Menu:

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.


Monday Afternoon Snack:

Herb and Green Onion Cheese Dip with Toasted Crostini 


  • 2 bricks of cream cheese, softened
  • ½ cup of feta cheese, crumbled
  • ½ cup cheddar cheese, grated
  • 2 pieces of green onion, chopped
  • 1 tablespoon basil, minced
  • 1 tablespoon thyme, minced
  • 1 tablespoon oregano, minced
  • 2 tablespoons of sundried tomato, cut into small pieces 
  • 2 baguette
  • Olive oil
  • Salt and pepper


Mix cream cheese with feta, herbs sundried tomato and green onion. Season and place in an oven safe dish. Sprinkle top with cheddar and bake until bubbly and golden. While dip is in oven make baguettes by slicing on a diagonal. Arrange on a baking sheet and brush with olive oil, season. Bake at 350 until crisp and golden (about 5-7 minutes).  


Tuesday Recipes:

Tuesday Morning Snack:

Fruit Filled Muffins


  • 2 cups yogurt
  • 1 cup canola oil
  • 4 large eggs
  • 1 teaspoon vanilla
  • 2 cups sugar
  • 2 cups all purpose flour
  • 2 cups whole wheat flour
  • 1 ½ teaspoons baking powder
  • 1 teaspoon baking soda
  • ½ teaspoon salt
  • 4 cups berries of choice, fresh or frozen


Preheat oven to 350 degrees F and line muffin pans with paper liners (or grease well). In a large bowl, whisk together yogurt, oil, eggs and vanilla. Add in sugar until combined completely. Add flours, baking powder, baking soda, and salt and stir until combined. Carefully fold in berries. Using a 1 oz. scoop, add batter to muffin pans. Bake for 23-25 minutes, until light golden brown, toothpick comes out clean and batter around berries appears cooked. Cool to room temperature and serve.


Tuesday Lunch Menu:

Zucchini Cakes

Serves 8


  •  3 cups coarsely shredded zucchini
  • 1/2 teaspoon salt
  • ½ cup fresh bread crumbs
  • ½ cup coconut flour
  • 1 large egg
  • 2 green onions, thinly sliced
  • 1/4 cup diced red bell pepper
  • 1/4 cup fresh corn
  • 1 1/2 teaspoons seafood seasoning
  • 1 teaspoon Dijon mustard
  • 1 tablespoon mayonnaise
  • 1/8 teaspoon red pepper flakes
  • 2 tablespoons vegetable oil
  • 1 teaspoon butter


Place grated zucchini in a colander; sprinkle with salt. Press with paper towels to remove as much liquid as possible; zucchini should be fairly dry and reduced to about 2 cups. Mix zucchini, bread crumbs, green onions, bell pepper, seafood seasoning, mustard, mayonnaise, and red pepper flakes in a large bowl. Form into 8 patties, 3 to 4 inches across. Heat oil and butter in a skillet over medium-high heat. Fry patties until golden brown, about 4 minutes per side. Drain on paper towels. 

Yogurt Sauce


  • 1 litre greek yogurt
  • 1 bunch dill, chopped 
  • 1 tablespoon honey
  • 1 tablespoon mint, chopped
  • Salt and pepper


Combine all ingredients and chill. Serve with zucchini fritters

Pesto for Flatbread


  • 2 bunch of thyme
  • I bunch of parsley
  • 2 cloves of garlic
  • ½ cup olive oil 
  • ¼ cup lemon juice
  • 1 tablespoon sumac  


Blend all ingredients together. Smear onto stretched dough and bake in pizza oven until crisp and golden. Cut flatbread into quarters.


Tuesday Afternoon Snack:

Granola bars with fresh fruit from the market

Granola Bars / Crumbled granola 


  • 2 cup oats, dry
  • 2/3 cup coconut sugar
  • 1 cup flour, whole wheat
  • 1/2 teaspoon baking soda
  • 1/2 teaspoon baking powder
  • 1 teaspoon cinnamon
  • 1 teaspoon salt
  • 1 teaspoon vanilla extract
  • 1/2 cup honey
  • 2 tablespoon coconut oil
  • 1/4 cup sunflower seeds
  • 1/4 cup pumpkin seed kernels


Mix all ingredients and press into greased pan, 9X13. Dough will be VERY dry and crumbly. It's OK, it will still turn out. Press until dough forms with pan. Bake at 325 for 20 minutes or until edges are browned. Take out and let cool entirely. Cut into strips and store in snack size bags. Optional: Drizzle melted chocolate over the top. One group will just toast ingredients in a pan and make granola for yogurt parfait


Wednesday Recipes:

Wednesday Morning Snack:

Granola Parfait


  • Granola crumble made on Tuesday
  • Honey
  • Greek yogurt
  • Fresh fruit


Wednesday Lunch Menu:

Bean and Cheese Pupusas/ Chorizo and Cheese


  • 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/ chorizo
  • Extra virgin Olive Oil for hands


Combine masa harina, salt, cumin and water in a mixing bowl until smooth; knead well. Cover with a towel and let stand for 10 minutes. Lightly oil your hands and form 4 balls with the dough. Pat each ball with your hands and form 4 disks, then with your thumb, shape each one into cups. Fill each cup with ¼ cup of refried beans or chorizo and seal. Flatten by patting each cup to form disks again, but now with filling inside. Cook each pupusa over a lightly oiled skillet over medium-high, 3 minutes on each side until golden brown. 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 apple cider vinegar or lime juice
  • 1 cup water
  • 1-2 tsp sugar
  • 1 tbsp sea salt
  • 1 tsp ground cumin
  • 1 tsp ground mexican oregano
  • 1 tsp black pepper
  • 1 jalapeno pepper, seeded, cored, and thinly sliced *optional


Combine all ingredients except vinegar, water and sugar in a large bowl. Toss until all ingredients are well combined. Heat vinegar and sugar in a small pot until you can see steam rising but no bubbles or boiling. Poor vinegar sugar mixture over cabbage and let cool.

Blender Tomato Salsa

serves 18


  • 8 cups tomatoes, chopped or pureed
  • 1 cup chicken stock
  • 1/2 cup onion, minced
  • 1/4 cup fresh cilantro, chopped
  • 1/4 cup fresh lime juice
  • 1 teaspoon cumin
  • 1 teaspoon mexican oregano
  • 1 tablespoon garlic, minced
  • 1 tablespoon jalapeno , minced (more or less to taste)
  • 1 Pinch salt and pepper to taste


Combine all ingredients in food processor or blender , pulse until desired texture is reached. Adjust seasoning if needed. Bring to boil in a medium sized saucepan and reduce by ¼. Cool to serve


Thursday Recipes:

Thursday Morning Snack:

 Corn on the cob with butter


Thursday Lunch:

Olive oil pasta 

Serves 16


  • 1 cup olive oil, divided
  • 7 cloves of garlic, crushed
  • 3 finger chilies (jalapeno can substitute) sliced thinly
  • 300 gm pancetta cubed
  • 5 cups peas
  • 2 yellow pepper, thinly sliced
  • 2 green pepper, thinly sliced
  • Salt and pepper 
  • Parmesan for garnish


In a large sautee pan add ½ of the olive oil and pancetta. Begin to crisp pancetta. Next add onions and garlic. Sweat the onions down until they begin to soften. Add in the peppers and continue to cook. Once pepper are soft add the peas and season. Toss the sauce with noodles and remaining olive oil. Shave parmesan over top and serve.  

Homestyle Tomato Sauce with Herbs 

Makes 2 servings (1 serving = ½ cup or 125 ml) 


  • 1½ tsp canola oil
  • 1/4 onion, chopped
  • 1 clove garlic, minced
  • ¾ cup diced tomatoes
  • 11/2 tbsp tomato paste
  • ½ tsp white sugar
  • ¼ tsp salt
  • ¼ tsp basil
  • ¼ tsp thyme
  • ¼ tsp oregano
  • ¼ tsp ground pepper


Turn on the element to medium heat. Heat the oil in a saucepan. Add the chopped onion and cook until soft and clear, about 5-7 minutes. Add the garlic and cook for 1 minute. Stir in tomatoes, tomato paste, sugar, salt, basil, thyme, oregano and pepper. Heat to boiling. Turn down the heat to low, cover and simmer for 40 minutes. Stir several times while simmering. Add in blanched vegetables of choice. Serve with cooked noodles

Beyond Be-Leaf Italian Salad


  • 1 large head romaine lettuce, washed, dried and cut into large, bite-sized pieces
  • 1 large red bell pepper, chopped
  • 1 cup chopped hothouse cucumbers
  • 1 large carrot, peeled into ribbons
  • Handful grape tomatoes, halved
  • Handful pitted olives
  • Feta, crumbled to taste


  • 1 cup loosely packed fresh Italian parsley, roughly chopped
  • 10 big leaves fresh basil
  • 1/4 teaspoon dried oregano
  • 2 cloves garlic, peeled
  • 1/4 cup red wine vinegar, best quality 
  • 3/4 cup extra virgin olive oil
  • 3/4 teaspoon salt
  • 1/4 teaspoon ground black pepper
  • 1-1/2 teaspoons honey


Place all salad ingredients in a large bowl. Combine all dressing ingredients in a food processor and blitz to blend. Taste and adjust seasoning with salt and pepper. Right before serving, add about half of the dressing and toss well. Add more dressing little by little as necessary; be sure to dress greens very generously, otherwise salad will be bland. Reserve leftover dressing for another use. 


Friday Recipes:

Friday Morning Snack:

 Fruit Muffins


Friday Lunch:

3 Course Meal

Restaurant Day

Course 1: 

Heirloom Tomato, Halloumi and Basil Salad


  • Heirloom tomatoes, sliced
  • Fresh basil, leaves carefully chopped as not to bruise
  • Fresh halloumi cheese, sliced
  • Extra virgin olive oil
  • Balsamic wine vinegar
  • Salt and pepper


Fry the halloumi cheese in a frying pan with oil until golden brown on each side, remove to paper towel to get rid of excess oil. Assemble the salad with slices of tomatoes, basil leaves, and halloumi slices. Sprinkle extra virgin olive oil over the salad. Add a dash of vinegar and a very light sprinkling of salt and pepper.


Course 2: 

Bacon and Pea Risotto

serves 6


  • 1/2 cup butter, cubed
  • 1/4 lb bacon, cut into small pieces
  • 1/2 bunch green onion, finely chopped
  • 1=2 tablespoons fresh herbs, chopped (tarragon, chives, parsley - it's all good!) 
  • 1 cup fresh English peas, shelled
  • 1.5 cups arborio rice
  • 2.5 L vegetable stock, simmering
  • 1 cup parmigiano reggiano, grated
  • salt and pepper to taste


  • Cook the bacon until crisp and remove from pan - leave the fat in!
  • Add in the risotto rice to the bacon fat and stir until coated and translucent. (1-2 miin) 
  • Add about a ladleful of hot stock at a time, stirring until the stock has been absorbed.
  • Season with salt and pepper as you go - keep tasting!
  • Keep adding stock until rice is al dente (just about cooked), then add the peas and herbs and green onion. Add one more addition of stock and cook until absorbed.
  • Remove from the heat and stir through the parmigiano reggiano, cooked bacon and remaining cubed butter. Season to taste.
  • Serve sprinkled with parmigiano reggiano and a drizzle of olive oil and pea shoots.


Course 3: 

Berry Fool

serves 6-8


 2 cups berries of your choice

1/2 cup sugar

Zest of one lemon

1 Litre whipping cream


  • Place the berries in a medium bowl and slightly mash with the back of a large spoon. Whip the cream with the sugar and lemon zest to stiff peaks. 
  • Gently fold in the raspberries, leaving streaks throughout the cream.
  • Spoon the fool into individual dessert glasses or bowls.



Open House Snacks:

Cucumber cups 

Servings: 30 cucumber cups


  • 2 cans cannellini beans
  • 2 teaspoons Minced garlic
  • 1 tablespoons Fresh Italian parsley
  • 2 tablespoons Parmesan cheese
  • 1/2 lemon Lemon juice, freshly squeezed
  • 1/4 cup Extra-virgin olive oil
  • Kosher salt to taste
  • Ground black pepper to taste
  • 2 each English cucumber, sliced 2-inches on bias
  • Sun-dried tomato, julienned, to garnish


In a food processor, blend the beans, garlic, parsley, Parmesan cheese and lemon juice. Add oil in a little stream until a smooth paste starts to forms. Use more if needed. Add salt and pepper to taste; check seasonings. Set aside in refrigerator to chill. Cut cucumber into 2-inch thick rounds on the bias. With a melon-baller, scoop the middle out of the cucumber round, creating an indentation, but leaving the bottom intact. Using a small spoon or pastry bag, fill cucumber center with cannellini mouse. Garnish with sundried tomato and serve. 

Prosciutto Mozzarella Basil Melon Skewers


  • 1/2 cup olive oil
  • 1 bunches fresh basil leaves plus sprigs for garnish
  • 1 small shallot
  • 2 small (about 2-pound) cantaloupes halved crosswise, seeded, peeled
  • 30 small fresh water-packed mozzarella balls
  • 30 thin slices prosciutto, cut in half lengthwise, gathered into ruffle
  • 30, 8-inch wooden skewers 


Using on/off turns, puree olive oil, basil, and shallot in processor until basil and shallot are finely chopped. Cut each cantaloupe wedge crosswise in half, and cut into about 60 pieces, or make melon balls with melon baller. Alternate 1 melon piece, 1 piece ruffled prosciutto, 1 mozzarella ball or cube, 1 more prosciutto piece, and 1 more melon piece on each skewer.  Arrange skewers on platter. Drizzle with basil oil and sprinkle with cracked black pepper. Garnish with basil sprigs. 

Beet Hummus with Goats Cheese


  • 1 lb red beets, roasted until tender
  • 1 can chickpeas, drained reserving liquid
  • 2 cloves garlic
  • 1 lemon, juiced
  • 1 tablespoon cumin
  • Salt and pepper
  • 3 tablespoons canola oil


Blend all ingredients until smooth adding reserved liquid until desired consistency has been reached


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