20 Sampler

FALL 20/20
(snack size)
20 ingredients, 20+ recipes
cook like a natural now
THE KITCHEN NATURAL
SANDRA CLARK JERGENSEN
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Cook like a natural.
Let me show you how delicious and doable it can be.
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TABLE OF CONTENTS
20/20 list. . . . . . . . . . . . . . . . . . . . . . . . . . . . . 4
Ingredient Guide + Quick Tips . . . . . . . . . . . . .5
Shopping Short List . . . . . . . . . . . . . . . . . . . . 10
Recipes. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 12
1. Chicken Lime Soup. . . . . . . . . . . . . . . . . 13
2. Braised Cilantro Chard Tangle. . . . . . . 15
3. White Salad. . . . . . . . . . . . . . . . . . . . . . 17
About. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 19
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FALL 20/20
20 Seasonal Pantry Staples to 20+ Fresh, Seasonal Recipes
If you have all of these (plus a little salt
and pepper) you can make all of these.
1. Cauliflower
2. Chard
3. Cilantro
4. Sweet Potatoes
5. Ginger
6. Lime
7. Mushrooms
8. Pears
9. Pomegranate
10. Shallots
11. Black Beans
12. Pepitas
13. Brown Rice
14. Chicken
15. Coconut Milk
16. Coconut Oil
17. Cumin
18. Masa Harina
19. Maple Syrup
20. Smoked Mozzarella
1. Lime Chicken Soup
2. Cauliflower Chicken Roast
3. Overloaded Mushroom Tart
4. Mushroom Chicken and Rice
5. Braised Cilantro Chard Tangle
6. Thai Autumn Soup
7. Huaraches
8. Sweet Potato Packet Dinner
9. The White Salad
10. Sweet Potato Tamale Pie
11. Mayan Pepita Rice Bowls
12. Sweet Potato Wedge Fries + Mayan
Pepita Sauce
13. Not Nogada
14. Build-A-Potato + Black Beans
15. Whole Roasted Cauliflower +
Cilantro Pesto
16. Glazed Shallots and Chicken
17. Pomegranate Chard Salad
18. Pear Ginger Green Smoothie
19. Grown-up Rice Pudding
20. Masa Pear Tart
Bonus Points
● Take this page shopping, it’s not just ideas, it’s your list.
● Start here, but don’t stop.
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Most every recipe has a bonus point section filled with ideas to fill out the dish or substitute
ingredients and serve it.
Plan ahead, prep ahead.
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This plan makes a prepared fridge and pantry easy to do, there are only twenty items.
Farro, white beans (you can even freeze them), hard-boiled eggs, roasted carrots, and chopped
vegetables all hang out nicely and make cooking time fast.
Get Playful.
○
○
If you can flip the french toast into a bread pudding or convert the frittata into a strata
with a bit of tinkering, etc. The bonus points section is meant to get your mind moving to do
that with ease and resourcefulness.
Maybe you have more than these 20 ingredients lurking in your pantry and fridge. Experiment
with add-ins and seasonings, make the recipes to your liking and all your own.
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Ingredient Guide + Quick Tips
Note: How much you buy is not critical, because all the core 20 recipes
use the same 20 ingredients; there are numerous ways to use up any extra
and avoid waste. What matters is stocking the fridge and pantry with the
FALL 20 (or suitable substitutes). Plus, buying in bulk is often cheaper
and you’re ready to cook your favorites in volume.
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Ingredient Guide + Quick Tips
Ingredient Alternatives Quick tips and Buying Guide
1 cauliflower broccoli, kohlrabi,
romanesco
Look for firm heads of cauliflower without brown spots. The easiest way
to break down a head of cauliflower is to use a paring knife to cut out
the core, leaving you with large florets you can then size down as
needed. In fall look out for colorful varieties in purple, green, and
orange.
2 chard spinach, kale, beet
greens
Chard is much less assertive than most leafy greens, and more tender
too. It cooks up quicker and its stem is full of flavor and shouldn’t be
wasted. Flavor differences between red, rainbow, and white are so mild
that any variety will do.
3 cilantro mint, basil, parsley Cilantro loves cool weather, so now is the time to try growing a pot or
just buy a bundle or two. It keeps longest in a cup of water with a plastic
bag over the top. If you are a supertaster and cilantro is not tasty to you,
use an alternative– parsley is the easiest 1:1 ratio swap.
4 ginger garlic, lemongrass,
cardamom
Fresh ginger is mega cheap and significantly stronger than any powder.
It’s super easy to peel if you use the back of a spoon to gently scrape the
skin off. Grab a knob and snap off what you need for each recipe.
5 lime lemon The punch of fresh citrus that begins to ripen in fall and lasts through
spring is a light during the darker months. The prices will drop and the
quality in stores will rise. If you happen across other lime varieties in
well-stocked grocery stores, farms, or international markets, don’t pass
them by. There are some fun flavor twists.
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Ingredient Guide + Quick Tips
6 mushroom sweet pepper,
meat
Fall and spring are mushroom season. While button and cremini
mushrooms are easy to find year round, just mixing a few other
seasonal varieties with them is a game changer. Look for oyster
mushrooms, chanterelles, and hen of the woods.
7 pear Fuyu persimmon,
apple
I’m going to implore you to pick up a mix of pears instead of one
variety. Asian pears have this amazing vanilla undertone (and there
are so many varieties of Asian pears), comice taste new every time,
bartletts are familiar friends, and Bosc are always elegant ladies.
Every pear dish is made better with a mix. Firm pears are best for
slicing thin and cooking; soft pears are for eating out of hand.
8 pomegranate pomegranate
molasses
Pomegranates in season taste like fall, but the rest of the time they
taste like mush and should be avoided. If you need to get a fix out
of season or struggle to find them at a reasonable price, I strongly
recommend trying pomegranate molasses (an affordable wonder
sweet-sour syrup made of boiled down juice) or frozen arils (the
name for those jewel-like seeds).
9 shallot red onion, leek Shallots feel like special occasion onions. They have subtlety and
they’re small. But unlike onions, they lack bite. They are simply
wonderful raw or cooked, and their little size makes it easy to not
leave leftovers behind. Plus, the flat side (most shallots are really
two papered together) makes them much easier to cut than onions.
10 sweet potato squash, yam Sweet potatoes and yams are not the same thing. For these recipes
play around and have fun with either variety (the purple skinned
Japanese ones are delicious but much drier), except where noted
when the moisture level is important.
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Ingredient Guide
11 black beans pinto, red
beans
Making up a pot of dry beans wins at taste tests and economy. You can
freeze them in 1½ cup quantities to measure out evenly for can-like
convenience. But if canned is what keeps you cooking at home instead
of take out, buy some cans and make your life easy.
12 pepitas walnuts Hulled pumpkin seeds are a delightful shade of green and sold raw and
toasted. Either work, but I tend to toast at home if they aren’t already.
Be warned, that like all nuts and seeds you should work through them
quickly or store in the fridge or freezer to keep them from turning
rancid. Use them like a nut. Unsalted are preferred to help control salt
levels; if using salted, adjust salt to taste.
13 brown rice white rice Long grain brown rice varieties are best for this batch of recipes, but
don’t let short grain rice stop you. Cook what you have and what you
like best. Rice can even be cooked in larger quantities and wrapped
tight and frozen to simplify busy days.
14 chicken chickpeas,
tofu
Buying whole chicken means a better price point and flavor. Boneless,
skinless bulk chicken offers convenience at a cost. Choose the best
option for you, but know that the better the chicken, the better the
flavor in everything you cook with it. Also, don’t discard the gizzards
and parts included in the cavity; dump them in a freezer bag to use for
making stock.
15 coconut milk cream or omit
it
Coconut milk adds body and flavor to soups, curries, and other dishes.
Pick your what pleases you, regular or light, but read the labels to make
sure you are getting a good product without loads of additives. Trader
Joe's offers both at a good price. Do not buy cream of coconut, coconut
beverages, or waters instead. Look for the cans.
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Ingredient Guide
16 coconut oil ghee, sunflower
or avocado oil
Coconut oil will not cure cancer or global warming, but I highly
recommend putting it in your cooking rotation.More refined coconut oils
drop the unique sweet nuttiness, but if you don’t favor the flavor, pick
another less-saturated fat. I buy a big jar of good quality oil from Costco
and refill a little jar I keep in the cupboard.
17 cumin coriander Has the powdered cumin been decaying in your cupboard for years? Do
yourself a favor and replace it with fresh so the flavor is alive and
unmuddied. Bonus points for buying whole cumin seeds, toasting, and
then grinding your own. I buy whole seeds at international grocery stores
for about $4 for a pound, and that’s a huge amount, but unlike powdered
spices, whole spices keep. If yours is older than six months, replace it. This
collection was tested with fresh spices, and your food will taste muted
without.
18 masa harina corn flour, fresh
masa
Lime slaked corn flour is gluten-free, super cheap, and available near
Hispanic ingredients or in the baking aisle. Masa harina is a miracle
ingredient worth learning how to use. Simply mix with salt and water and
you have corn tortilla dough, but this season I’m taking you beyond the
basic, and making this staple a staple in your kitchen.
19 maple syrup honey, molasses Real maple syrup has robust flavor that adds depth as well as sweetness
to food. Online, direct from the source is significantly cheaper than the
grocery store and even Costco. My favorite is Branon Family Maple
Orchards, $46 for a gallon– get the robust variety. Keep it in the freezer or
fridge.
20 smoked
mozzarella
smoked
cheddar, pepper
jack, smoked
salts
Smoked cheese has so much dimension, and the flavor carries so far that
you can use a little and get a lot. Any melty smoked cheese can work here;
there are even vegan options from Miyoko and Follow Your Heart. The
ones listed are the easiest to find, but if you can’t find those, use what you
like best or omit it. If you are avoiding dairy, smoked sea salt is a nice way
to add flavor.
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Shopping Short List
Highlight your cooking plans, but know if you change your mind and if you
have all 20, you can easily change recipes.
Extra recipes and add-ins from the bonus points sections are listed, but
those are beyond the standard 20 ingredients, plan accordingly using my
suggestions or your own.
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Shopping Short List
1. Lime Chicken Soup: 2 t. coconut oil, 1 lb. chicken, 1 c.
shallots (chopped), 3 ½ t. salt, 2 limes (zest and juice),
1 t. cumin, 3 c. cooked brown rice
Add-in ideas: raw corn, avocado, black beans,
chiles, radishes
5. Braised Cilantro Chard Tangle: 2 bunches chard (2
lbs.) 1 T. coconut oil, 1 c. shallots, ½ bunch cilantro
Grilled Cheese and Greens: sharp white
cheddar or gruyere
Sweet Potato Tamale Pie: use with up to ½ c.
smoky cheese
Huaraches: pile on top with salsa verde and
queso fresco
Other ideas: with poached eggs, garlicky toast,
fried rice, soup, with rice, hot sauce, paprika,
garlic, chiles
Instant Pot Cilantro Chard Tangle
9. White Salad: ⅓ cup coconut oil, 1 lime, 1 t. ginger,
1-3 cups cauliflower, 1-2 pears, ½ lb. cooked chicken, 1
shallot bulb
Add-in ideas: pomegranate seeds, golden
raisins, almonds, pistachios, or sesame seeds
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Recipes
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30 minutes • Serves 4-6
You can use chicken stock or broth to make soup, but it isn’t
essential. This quick soup is a demonstration of how water can work
to keep the flavors clean and allow the lime to come through for a
refreshing and snappy spin on chicken and rice soup. This is the
perfect place to use up leftover rice, but if you are starting from
scratch, follow the bonus points to make adjustments. The cumin
amount is very scant, so it adds depth without overtaking the lime
flavor, but if you love it add more. Maybe it’s best to just
increase everything, and double the whole recipe, it’s so delicious
and keeps well, so go ahead and freeze a batch.
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Chicken Lime Soup
2 teaspoons coconut oil
1 lb. raw chicken cut in
small, bite sized pieces
1 cup shallots, chopped
3½ teaspoons salt
2 limes, zested and
juiced
1 teaspoon cumin
9 cups water
3 cups cooked rice
A few grinds of pepper
1 cup cilantro, chopped
Heat a medium-sized pot over medium-low heat. Add the
oil, and when it is heated and shimmering, drop the
chicken in, and cook for 3-5 minutes without stirring.
The chicken will stick to the pot, but that’s okay. Add
the shallots, salt, lime zest, and cumin; cover the pot
to allow the contents to sweat for 5 minutes. During
this time the the flavors will intensify and release
liquid, causing the chicken to unstick. Add water and
rice, and give everything a brief stir and simmer for
15 minutes with the lid on to allow the flavors to come
together as the soup simmers. Finish with a few grinds
of pepper and all of the lime juice. Garnish with
chopped cilantro.
Bonus Points:
● To use uncooked rice instead of cooked rice, increase the
water by 2 cups and add ¾ cup of raw brown rice. Bring the
water to a simmer and add the rice and cook for 45 minutes
on the stove. If using a pressure cooker or Instant Pot,
use the manual setting for 25 minutes of pressure with the
vent set to seal.
●
Add-ins: chiles, avocados, black beans, fresh raw corn in
early fall, or radishes when the weather cools (and they
aren’t spicy anymore).
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Braised Cilantro Chard Tangle
50 minutes, mostly inactive time • Makes 3 cups, Serves 4-6
Don’t be put off by this unassuming mess of greens. It’s the start of so
many good things. This recipe is an adaptation from Deborah Madison’s
Vegetarian Cooking for Everyone. Though Madison offered this recipe on its
own, it has evolved into a foundational dish in my kitchen. I love the
flavors on their own, but it’s downright brilliant in a grilled cheese
sandwich, taco, or as a nest for a poached egg. Check the bonus points
section for expansion— I adore every single one. If you’ve resisted braised
greens, don’t anymore; try this easy to cook and easy to love pot of green
gold.
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Cilantro Chard Tangle
2 bunches chard
(about 2 lbs.),
including stems
3 tablespoons coconut
oil
1 cup chopped
shallots
¾ teaspoon salt
½ teaspoon freshly
ground pepper
½ bunch cilantro,
finely chopped
¼ cup water
Wash chard until no grit remains, then chop the stems and
slice the leaves into 1-inch ribbons. While prepping the
greens, preheat a pot over medium heat. Add the oil, and
when it is heated, add the shallots, followed by the salt,
pepper, chard, cilantro, and water. Cover the pot and
reduce the heat to low. Simmer for 45 minutes. Adjust
seasoning to taste and serve.
Bonus Points:
●
●
Grilled Cheese and Greens: Make a sandwich on whole grain sourdough
with a generous spread of greens between sharp white cheddar
or gruyère cheese. Cook in butter or olive oil.
Sweet Potato Tamale Pie: Swap the beans for greens and then ¼-½ cup
of smoky cheese, and top with masa. (I love this so, so much.)
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Huaraches: Pile on greens and a sprinkle of queso fresco or
melty, smoky mozzarella. Salsa verde for the win.
Instant Pot Cilantro Chard Tangle: Use the saute feature while adding
ingredients then pressure cook on manual setting for 2
minutes.
Add-ins: add a poached egg in a bowlful of greens, serve with
garlicky toast, stir leftovers into soup, fried rice, an
omelet, or with some rice and hot sauce. Add in paprika,
garlic, or chiles for even more flavor.
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The White Salad
Serves 4-6 • 20 minutes (10 if using the food processor)
This is a personal, adaptable salad. If you like more chicken, dial it up. If
you want it vegetarian, kick the chicken out. But please, keep the cauliflower
and pears in even in reduced amounts. They add all the texture that this
unconventional chicken salad thrives on. However, the dressing and
fruit-vegetable mix are just lovely on their own. If you play it like me, you
can’t bear to make this salad without listening to the “White Room” at the
same time. I swear it tastes better that way.
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The White Salad
Dressing:
⅓ cup coconut oil,
melted if solid
Juice of 1 lime
1 teaspoon grated
ginger (just eyeball
it)
1 teaspoon salt
Salad:
½ lb. cooked chicken,
chopped (optional)
1-3 cups cauliflower,
finely chopped
1 large or 2 small
pears, finely chopped
1 large shallot,
finely chopped
Whisk dressing together, add salad ingredients and toss.
Taste for seasonings and serve.
Bonus Points:
● If you care less about careful chopping by hand, pulse the
ingredients in the food processor. Start with the shallots and
cauliflower, pulsing to get them small, then add in the pears,
and finally the chicken. Pulse only to avoid creating salad
mush. Remove and toss with dressing.
●
Add-ins: pomegranate seeds, golden raisins, almonds,
pistachios, or sesame seeds.
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About
The Kitchen Natural is the place Sandra Clark Jergensen helps people who
already know how to cook do it better. Guiding home cooks to cook more
intelligently, intuitively, and innovatively, she makes cooking more
approachable while focusing on wholesome ingredients and seasonal produce. She
wants you to feel good because you ate well and cooked it yourself- like a
natural.
The Seasonal 20/20 began as a challenge to make cooking in season and with
healthy ingredients less overwhelming. It has grown into a recipe collection
for each season, with a growing community of cooks learning together,
appreciating the unique flavors of each season through this simplified and
creative approach.
Sandra Clark Jergensen is a kitchen specialist as the owner and creator of The
Kitchen Natural, experience as a food writer, pantry chef, and penchant for
designing functional kitchens (including her own). Sandra geeked out on food
and writing as a master's student food studies at University of Texas,
Arlington. Her writing (often about food) has been published in Gastronomica,
aparmenttherapy.com, The Exponent, and at Segullah, where she serves as
Co-Editor-in-Chief. She has been featured in The Huffington Post and Design
Mom. As a foster parent and volunteer instructor at Davis Community Meals,
Sandra is passionate about engaging in the place where she lives. She runs
without shoes, takes most pictures with her eyes closed, and loves riding bikes
with her husband and two kids.
thekitchennatural.com
Copyright 2017
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