Welcome to our
Filling and hearty, you need a great
meal before or after a great day in the mountains!
(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
4 ounces fat free cream cheese,
1/4 cup finely grated Parmesan
cheese, plus shaved Parmesan for serving.
1/4 cup Eggbeaters (Whole egg
Salt & Pepper (Salt optional)
40 wonton wrappers (Check for
frozen wonton wrappers in the refrigerated section of the
1/4 cup shelled pumpkin seeds
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;
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)
large bowl, combine zucchini, egg substitute, and Smart Balance.
Stir in seasoned bread crumbs, minced onion, and Old Bay. Mix well.
Shape mixture into patties. Dredge in flour.
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)
Serve warm with side dish if desired and feel free to use cocktail
sauce if you like it spicy!
Chicken and White
substitute turkey for the chicken in this recipe which is very
hearty, provides high fiber and delicious gives flavor!
2 x 4.5 ounce
cans diced green chilies
3 x 15 ounce
cans great northern beans, rinsed
reduced sodium or reduced fat chicken broth
4 cups diced
cooked skinless chicken or turkey (about 1 pound)
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
DOLOMITE MOUNTAINS ORZO
PASTA with FETA and TOMATOES
1cup uncooked Orzo pasta
1 tsp. extra-virgin olive oil
1 medium chopped
½ cup crumbled
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
onion, chopped (about 1 cup)
2 tbsp. olive
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
medium or hot chili powder
Pepper, minced with Adobe Sauce, about 1 tsp.
1 or 2 Bay
1/2 cup red
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.
Sud Tyrol Squash Risotto with Gorgonzola Cheese & Walnuts
cooked or canned Acorn or Butternut Squash or Pumpkin; fresh or
freshly ground black pepper to taste
1/4 cup walnuts
1 medium white
2 cups Arborio
1 cup white
wine (preferably Northern Italian, Southern Austrian or Tyrolean)
crumbled Gorgonzola cheese
grated Parmigiano-Reggiano cheese
3 cups chicken
fresh sage, chopped
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.
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.
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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