Welcome to our ENTREES section! 

Filling and hearty, you need a great meal before or after a great day in the mountains!

Pennsylvania German (Appalachian Mountain style) Pork and Sauerkraut

Here's a recipe based on a classic dish served by the hearty folks who live and work around the Mountain Folk homeplace near the Blue Rocks section of the Appalachian Mountains of Pennsylvania.

Greg Sommers, (who originally came from our Mountain Folk homeplace in Pennsylvania and now lives in Newport News, VA), and is a listener to our Mountain Folk show wanted to share this recipe with you.  It's one of his favorites as prepared by his mom, Verna (Yoder) Trautman.  Greg shares the following with us...
Take a good cut of pork roast and put it in a pan with about one inch of water.  Sprinkle on some pepper.  Cook that for about an hour at 400 degrees, then let it rest a bit and cut it into chunks.  Pull out a crock pot and put down a layer of sauerkraut, then some chunks of pork, and continue layering until the crock pot is full (might take up to 2 pounds of sauerkraut).  Make sure the top layer of pork is covered by the sauerkraut.  Set the crock pot for high if you only have 3 or 4 hours, or set it to low in the morning for cooking all day. 
This process makes the pork very tender and juicy.  And there is no air freshener that produces the wonderful aroma like the one you come home to after this has been cooking all day! 


Mountain Folk Appalachian Pumpkin Ravioli with Toasted Pumpkin Seeds

This is a great vegetarian dish anytime of year, but it is especially enjoyable on crisp Fall or Winter nights.  Around our Mountain Folk homeplace pumpkins are grown by the thousands and it is a joy to stand before an Autumnal field of vine-ripened pumpkins, each waiting to be enjoyed as a carved Jack-O-Lantern or eaten as a hearty meal!

This recipe makes 20 ravioli.


1 cup canned pure pumpkin puree; if you prefer fresh and know how to prepare it, knock yourself out!  We've found the taste difference between canned and fresh pumpkin is minimal and it is by far easier and faster to cook with the canned version.

4 ounces fat free cream cheese, softened

1/4 cup finely grated Parmesan cheese, plus shaved Parmesan for serving.

1/4 cup Eggbeaters (Whole egg substitute)

Salt & Pepper (Salt optional)

40 wonton wrappers (Check for frozen wonton wrappers in the refrigerated section of the supermarket.)

1/4 cup shelled pumpkin seeds (pepitas), toasted

6 tablespoons Smart Balance (instead of butter)


1. In a medium bowl, mash together the pumpkin, cream cheese, Parmesan, eggbeaters and two pinches of salt and pepper.

2. Line a baking sheet with parchment paper and set aside. Spoon a tablespoon of the pumpkin-cream cheese filling into the center of 20 wonton wrappers, brush edges with water, top with the remaining 20 wrappers and press gently with a fork to seal, gently squeezing out the air.  Arrange in a single layer on the prepared baking sheet.

3. Bring a pot of salted water to a boil.  Meanwhile, in a large skillet, melt the Smart Balance; keep warm.

4. Working in 3 batches, cook the ravioli in the boiling water until they float to the surface, about 3 minutes.  Using a slotted spoon, add the ravioli to the Smart Balance in the skillet and turn gently to coat.

5. Season with salt & pepper. Scatter the toasted pumpkin seeds on top and top with shaved Parmesan cheese as you like.


Northern Italian “Val Gardena” Zucchini Crab Cakes

This is a perfect mock-crab-cake vegetarian recipe, especially for folks who grow or receive zucchini from friends who grow it!  It uses no crab! The texture and taste is really enjoyable and it’s a great way to use a very easy to grow and healthy vegetable!

This recipe makes four to five nice-sized patties.


2.5 cups grated zucchini

1 egg, beaten (healthier to use Egg Beaters or similar equivalent to 1 egg)

2 tablespoons butter, melted (healthier to use Smart Balance or similar product)

1 cup seasoned bread crumbs

¼ cup minced onion

2 teaspoons Old Bay Seasoning TM or more to suit your taste

¼ cup all-purpose flour

½ cup canola oil (for frying or oven browning)


1.    In a large bowl, combine zucchini, egg substitute, and Smart Balance.  Stir in seasoned bread crumbs, minced onion, and Old Bay.  Mix well.

2.    Shape mixture into patties. Dredge in flour.

3.    In a medium skillet, heat oil over medium high heat until hot or preheat oven to 400 degrees.  Either fry patties on both sides until golden brown or brush small amount of oil (for browning) on both sides of patties and bake in oven at 400 degrees for 15 minutes on each side.  (Baking is the healthier method)

4.    Serve warm with side dish if desired and feel free to use cocktail sauce if you like it spicy!

Chicken and White Bean Chili

You could substitute turkey for the chicken in this recipe which is very hearty, provides high fiber and delicious gives flavor!


1.5 cups chopped onion
1 tablespoon canola oil
1 teaspoon dried oregano
1 teaspoon ground cumin
2 x 4.5 ounce cans diced green chilies
1/4 teaspoon cayenne pepper
3 x 15 ounce cans great northern beans, rinsed
4 cups reduced sodium or reduced fat chicken broth
4 cups diced cooked skinless chicken or turkey (about 1 pound)
2 tablespoons cider vinegar

Heat your oil in a large pot over medium heat.  Add the onion and cook, stirring occasionally, until onions soften up.  Stir in the chilies, oregano, cumin and cayenne.  Cook and stir for 5 minutes.  Stir in the beans and broth and bring to a simmer.  Continue to cook and stir occasionally for 20 minutes.  Take care not to mash the beans while stirring.  Add the chicken or turkey and vinegar and cook for 5 minutes more.  Serve.  Makes 6 servings of about a cup and a third each. 



1cup uncooked Orzo pasta
1 tsp. extra-virgin olive oil
1 medium chopped  (1 cup)
½  cup crumbled Feta cheese
2 Tsp. finely chopped, fresh parsley
½ tsp. grated lemon peel
2 tsp. fresh lemon juice
Salt and pepper to taste

This is a fabulous vegetarian meal!

Prepare pasta according to package directions.  Drain. In a medium mixing bowl or serving bowl, combine pasta and oil. Toss to coat.  Add remaining ingredients.  Toss gently to combine. Serve warm. Makes 4 to 6 servings.


Portobello (Vegetarian) Chili


1 large onion, chopped (about 1 cup)
2 cloves garlic, minced
2 tbsp. olive oil
8 oz. Portobello Mushroom caps, coarsely chopped (about 4 cups)
1 - 28 oz. can whole tomatoes, undrained and chopped (plum tomatoes work well)
1 - 15 oz. can Kidney Beans, rinsed and drained
1 - 15 oz. Black Beans, rinsed and drained
1 tbsp. ground Cumin
1 tbsp. medium or hot chili powder
1 Chipotle Pepper, minced with Adobe Sauce, about 1 tsp.
1 or 2 Bay Leaves
1/2 cup red wine

In a large saucepan, cook onion and garlic in hot oil until onions are tender, add wine and reduce.  Stir in mushrooms. Cook until liquid has evaporated.  Stir in tomatoes, all beans and all other ingredients.  Serve warm!

Sud Tyrol Squash Risotto with Gorgonzola Cheese & Walnuts


28 ounces cooked or canned Acorn or Butternut Squash or Pumpkin; fresh or canned

5 tablespoons olive oil

Salt and freshly ground black pepper to taste

1/4 cup walnuts

1 medium white onion, diced

2 cloves garlic, minced

2 cups Arborio rice

1 cup white wine (preferably Northern Italian, Southern Austrian or Tyrolean)

2 tablespoons crumbled Gorgonzola cheese

2 tablespoons grated Parmigiano-Reggiano cheese

3 cups chicken stock

1 teaspoon fresh sage, chopped

2 tablespoons unsalted butter

If you plan on using fresh squash or pumpkin, preheat your oven to 400 degrees Fahrenheit then place your squash or pumpkin, cut in halves), on an aluminum foil-covered baking sheet and drizzle with 1 tablespoon olive oil, and salt and pepper.  Place in oven and roast until soft, about 25 minutes. Remove and let cool; remove skin. Mash with a fork and place in reserve for use later.   If you're using canned squash or pumpkin, take it out of the can and reserve it in a dish for use.

Toast the walnuts: Reduce the oven to 350 degrees F. Place the walnuts on a sheet tray and put in oven.  Cook until just aromatic and lightly brown; about five minutes.

Make the risotto: Heat the rest of the oil in a heavy-bottomed saucepan over high heat.  Add onion and garlic, and cook until translucent; about five minutes.  Add rice, stir, and cook for about 3 minutes.  Pour the wine into the saucepan, stir, and cook until all the wine is absorbed.  Add one cup of the chicken stock, stirring constantly, until liquid is absorbed.  Repeat cup by cup with remaining chicken stock.  Before serving, stir in the squash or pumpkin, cheeses, sage and butter until combined.  Sprinkle risotto with toasted walnuts and serve immediately. Serves 4 to 6.


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