Tag Archives: cooking demonstration

New Demo Videos

Check out these little videos!  Thanks to Lane Rapp of Growing West Side, here I am captured for all eternity at last Sat’s cooking demonstration at their “Bean Summit”.

It was a terrifically educational session, starting with a show-and-tell of many kinds of heirloom beans, followed by growing tips from heirloom bean farmer Paula Foreman of Encore Farms, and lastly, my demo, where I made 3 different organic bean dishes (all vegan and gluten-free, no added sugars and no soy, of course).

  1.  Jacob’s Cattle Bean & Veg Salad in Smoked Paprika Vinaigrette
  2. Cassoulet of Black Beans, Green Kale & Cherry Tomatoes in Red Pepper Sauce
  3. Smashed Garlicky Black-eyed Peas with Spinach & Sage (great as bruschetta topping or sandwich filler)
Paula Foreman of Encore Farms on bean irrigation

Paula Foreman of Encore Farms on bean irrigation

Growing West Side’s mission is “Building community by supporting local gardening and sustaining a healthy neighborhood” in St Paul’s funky West Side. Among its many activities, it

  • runs a small Sat morn Farmers Market in the Icy Cup parking lot at corner of George and Stryker Sts, so you can buy veg and eat ice cream simultaneously (very smart);
  • offers free Scarlet Runner bean seeds for “Beans on the Boulevard”, a program to beautify the ‘hood;
  • offers classes on topics from Growing Small Fruit Orchards to Chickens 101;
  • has established a free Seed Library at the Riverside Library on George St.

Another fab organization that offers similar programs & resources in St Paul is Frogtown Gardens in the Frogtown neighborhood that stretches north of University Ave between Lexington and Western Aves. 



Groovin’ on a Sunday afternoon

Yesterday, Kingfield Farmers Market in South Mpls was a buzz with locavores buying and selling and chatting with one another.  It was a perfect summer day to demo Firecracker Slaw, made with veggies bought at the market for only $10.  I‘ve posted the recipe on my Recipes page. It can also be found on the Kingfield Market’s Recipe page.

I started the show with my theme song, “Everybody’s Doin’ the Locavore” (to the tune of the Motown hit “Locomotion”). Sing along with the lyrics below!

Everybody’s doin’ the Locavo-ore, C’mon baby do the locavore!

tracy yue

"Aunty Oxidant" demos fresh raw salads at Kingfield Farmers' Market. C'mon baby do the Locavore!

Fresh veggies make me feel so good, gimme some more. C’mon baby do the locavore!

Everybody’s doin’ a brand new dance now. C’mon baby do the locavore!

Locavore means giving local farmers a chance now. C’mon baby do the locavore!


Meet the farmer who grows the food  you put on your table.

Eating fresh and local means no peeling off labels.

So c’mon c’mon, do the locavo-ore with me!

[with spunky attitude]

You gotta swing your canvas ba-ag,

Come on baby! [clap clap]

That’s right! [clap clap]

Hold tight! [clap clap]

You’re gonna love those veggies when you eat ’em to-na-ite!


So c’mon c’mon, do the locavo-ore with me!

Yeah, c’mon c’mon, do the locavo-ore with me!

Demos & Classes

Aunty Oxidant and kids making salads at Farmers' Market (photo by Sharon Ramirez)

THIS SUNDAY Aunty Oxidant (that’s me) and the Little Locavore show ride again! I will be demo-ing healthful salads at the Kingfield Farmers Market, one of the best markets in town! Come see me at 10.30am down at 4310 Nicollet Ave, Mpls. It’s open every Sun 8:30 am -1 pm.

I am planning to make — with kids’ assistance — Firecracker Slaw, a gorgeous tasty salad of shredded raw beets, carrots, kohlrabi and apples tossed in a chipotle vinaigrette. It’s sweet & spicy, crunchy & filling and very ‘clean’. FULL of vitamins, antioxidants and fiber fiber fiber. 

Firecracker Slaw: the prettiest slaw you've EVER seen! (my photo)

As my clients and readers know, I am all about Fiber. Fiber is the key to a healthful food lifestyle and a healthy body. It improves heart-health by removing cholesterol & fat from your system, cleans out your colon and makes you feel better. Fiber comes from — surprise — natural whole grains, beans, veggies and fruits, which also contain vitamins and antioxidants. So there you go.

This week I taught a cooking class at the new Rice Street Teen Center run by St Paul Parks & Recreation Dept. My audience was St Paul teens and the topic, unbeknownst to them, was Healthful Snacks. It was a little challenging to come up with dishes that I thought teenagers — vs adults — could easily and inexpensively make at home, ie with readily available, cheap ingredients and short prep times.

This was the resulting lesson plan:
  • fresh salsa w/ market veggies
  • “Texas caviar” aka black bean, corn & veg salad w/ pineapple & lime juice dressing
  • pineapple cream cheese & banana quesadillas
  • banana, peanut butter & craisin balls rolled in sunflower seeds.
The nine teens divided into four teams to make the above, which we served with tortilla chips. We diced fresh green peppers, tomatoes & onions, minced jalapenos, garlic & cilantro and then divided these in half to use in both vegetable dishes. Corn (from frozen), fresh diced cukes and 2 cans of black beans made up the rest of the bean salad. Canned chunked pineapples were strained and mashed with cream cheese, while the pineapple juice went into the bean salad. 

It was lots of fun and the teens took many containers of food home. My next class at Rice Street is in mid-Sept. With the same goal of making easy & inexpensive healthful foods, I’m thinking about Seasoned Oven-fried Potato, Sweet Potato, Rutabaga and Zucchini Spears. Roasting is a wonderful & easy cooking method as well as a healthier (low-fat) way to enjoy root veg. Plus root vegetables are cheap and feed a crowd — you can buy 5# of potatoes for the price of a lg bag of Tater Tots.  So wish me luck! 
I’ll be posting soon about a series of cooking classes that I’m offering at Inver Grove Hts Community Center. They are scheduled on Thursdays from mid-September thru October, to coincide with the mini- Farmers’ Market held in the center’s parking lot! 

If you have any suggestions for foods/dishes that appeal to teens and kids, please include in a comment on this blog, or, email me at tracyksyue@yahoo.com. Thank you!

No Blues on the Fourth

Samples of Jewel Cabbage Slaw at North End Teen Center Grand Opening (photo by Grit Youngquist of Ramsey County Health Dept)

The Delivered Dishes of the Week, Fireworks Wheatberry Salad and Firecracker Slaw, feature lots of red, white, purple and green — all colors except for blue. I’m getting beautiful fresh chard today from my friend Chris Gamm, who has an organic farm in St Francis. The diced stalks will replace celery in the Wheatberry, and shredded chard leaves will go in the Slaw.

See below for a short list of upcoming DDoW menus, or read the full descriptions at the Menu Archive.
Tracy and kids at North End Teen Center

Tracy and tweens at St Paul's new North End Teen Center June 20th (photo by Grit Youngquist of Ramsey County Health Dept)

June 20th: I provided samples of Lentil Beet Salad and Jewel Cabbage Slaw — and met Mayor Coleman — at the Grand opening of the St Paul Parks & Rec North End Teen Center, on Rice & Marion. I’ll be teaching cooking classes there later this summer & fall. It’s a great facility, designed in collaboration with a local teen council. The tweens in attendance snarfed up both salads and took some home, which was very gratifying. The older teens, who were acting as tour guides, did not. Hmmm.
Other Notes:
  • I picked up “Reverse Diabetes: Your Total Guide to Blood Sugar Control” by Reader’s Digest. It’s a really nice, well-designed book with lots of strategies for life-style changes such as calming yoga and biking as well as a healthful diet. I am very pleased to notice that most of my dishes are just like theirs.
  • I hope to include some fresh peas soon here and there, which should be avail from local farms soon. Market produce is a bit behind due to a cooler May & June.
  • Harvest that giant bush of oregano and make a paste w/ garlic, then freeze, to use like pesto. It’s also good freshly snipped in salads.

Fireworks Salad, which I make with either red wheat berries or red rice.

1) Firecracker Slaw in Chipotle Vinaigrette.Vegan & gluten-free. With apples and raw beets. 

2) Fireworks Wheat Berry Salad, Tarragon Vinaigrette. Vegan & Gluten-free. Chewy & crunchy.

July 4 – July 10 
1) Potato & Vegetable Fricassee with Oregano. Vegan & Gluten-free.
1) Beans and Brown Rice Pilaf. Vegan & Gluten-free.

July 11 – July 17
1) Black-eyed Peas & Barley Salad w/ Mint Vinaigrette. Vegan.
2) Green Beans & Quinoa with Dill. Vegan & Gluten-free.