Happy Eating!

The Suffolk Youth Ambassadors’ (SYA) Cook Book is a project that is dedicated to collecting healthy recipes for a three course meal that are easy to make, inexpensive and include local and seasonal ingredients specific to the Southeastern Virginia Reason.

It is our hope that you enjoy the recipes we put together for you and try them and let us know how they taste or how they can be improved.

Thank you for visiting our blog, feel free to leave you own recipes and comments. We will have a different meal menu three times a month, each segment being varied. Happy Eating!

Appetizer

Roasted Pumpkin Seeds

Prep Time: 4 min

Cook time: 7 min

Yields: Two cups

Ingredients:

2 cups raw green pumpkin seeds

1 tablespoon olive oil

2 tablespoons chopped fresh rosemary

2 teaspoons kosher salt

Directions:

1. Toast pumpkin seeds in a large nonstick skillet over medium heat for 5 mins or until seeds puff and pop, while shaking occasionally.
2. Add oil, rosemary, and salt; cook 2 or more minuets. Let cool. Store in an airtight container up to two weeks.

Calories (per cup): 87

-Southern Living Cook Book & Morgan Hoy

Main Dish

Beef and Beans Chili

Prep Time: 10 min

Cook Time: 1 hr

Yields: 8 servings

Ingredients:

2 pounds ground beef

1/2 onion, chopped

1 teaspoon ground black pepper

1/2 teaspoon garlic salt

2 1/2 cups tomato sauce

1 (8 ounce) jar salsa

4 tablespoons chili seasoning mix

1 (15 ounce) can light red kidney beans

1 (15 ounce) can dark red kidney beans

Directions

1. In a large saucepan over medium heat, combine the ground beef and the onion and sauté for 10 minutes, or until meat is browned and onion is tender. Drain grease, if desired.
2. Add the ground black pepper, garlic salt, tomato sauce, salsa, chili seasoning mix and kidney beans. Mix well, reduce heat to low and simmer for at least an hour.

Calories (per severing): 480

- Allrecipies.com

Dessert

Zucchini Bread

Prep Time: 10-15 min

Cook Time: 40-60 min

Yields: 1 Loaf

Ingredients:

3 cups all-purpose flour

1 teaspoon salt

1 teaspoon baking soda

1 teaspoon baking powder

3 teaspoons ground cinnamon

3 eggs

1 cup vegetable oil

2 1/4 cups white sugar

3 teaspoons vanilla extract

2 cups grated zucchini

1 cup chopped walnuts

Directions:

1. Grease and flour two 8 x 4 inch pans. Preheat oven to 325 degrees F (165 degrees Celsius).
2. Sift flour, salt, baking powder, soda, and cinnamon together in a bowl.
3. Beat eggs, oil, vanilla, and sugar together in a large bowl. Add sifted ingredients to the creamed mixture, and beat well.
4. Stir in zucchini and nuts until well combined. Pour batter into prepared pans.
5. Bake for 40 to 60 minutes, or until tester inserted in the center comes out clean.
6. Cool in pan on rack for 20 minutes. Remove bread from pan, and completely cool.

Calories (per slice): 200

-Bailey Hughes