Healthy Recipes From the Culinary Institute of America

Are you looking to serve a few plant-based dishes for your Super Bowl party this weekend? If so, perhaps one of these dishes from the Culinary Institute of America at Copia can make a difference. What’s more, these plant-based recipes are healthier alternatives to greasy dishes commonly associated with Super Bowl parties.

About The Culinary Institute of America at Copia

CIA Copia is the second of two CIA facilities in the Napa Valley. Along with the CIA at Greystone, the two form the California branch of the Culinary Institute of America. With the main branch in Hyde Park, New York, the Culinary Institute is among the world’s leading cooking schools. In 2016, CIA Copia opened next to the popular Oxbow Market in downtown Napa. CIA at Copia. Just recently, the Grove at Copia was named one of the 20 best restaurants in the Napa Valley.

Plant-based recipe - spicy boneless chicken wings from CIA Copia — Spicy White Peach Glazed Boneless “Chicken Wings” (credit: CIA Copia)

Recipe 1: Spicy White Peach Glazed Boneless “Chicken Wings”

Serves 8 Portions

Ingredients Amounts

White Peach Reduction

The Perfect Purée white peach purée, 15 oz. thawed

Sugar 2 cups

Brandy 5 oz

Vegan Butter or Margarine 2 oz.

Garlic, chopped 2 tsp.

White Peach Reduction (recipe above) ½ cup

Soy sauce 1 Tbsp

Tabasco ¼ .cup

Salt as needed

Ground black pepper as needed

Lemon juice as needed

Pimentón 1 Tbsp.

Garlic, smashed to a paste 2 tsp.

Salt as needed

Gardein Chicken wings 3 lb.

Green onion, julienned 1 Tbsp.

Method

Firstly, in a saucepot over medium-high heat, combine the White Peach purée, sugar, and brandy. Reduce, stirring frequently, for 10 to 12 minutes or until jam like consistency.

Secondly, in a sauce pot over medium low heat, melt the butter, add the garlic and cook until aromatic.

Bring to a Simmer

Add ½ cup of the peach reduction. Add the soy sauce and tabasco. Bring to a simmer and cook to a thick syrup consistency. Season with salt, pepper and a squeeze of lemon. Preheat a deep fryer to 350°F.

Pimentón Garlice

Sprinkle the chicken wings with pimentón, garlic and salt. Toss to mix well.

Deep fry the chicken wings until golden brown and crisp. Drain on paper towel lined baking sheet.

Toss the wings with the peach sauce until well coated. Place on a platter, garnish with green onion threads

Source: Culinary Institute Copia

cauliflower mac and cheese from CIA Copia — Cauliflower Mac and Cheese (photo courtesy of CIA Copia)

Recipe 2: Vegan Cauliflower Mac & Cheese

Makes 4 cups

2 cups cauliflower florets (about ½ head small cauliflower)

1 cup water

½ cup carrots, cut into coins

¼ cup raw cashews

quarter cup of nutritional yeast

quarter tsp smoked paprika 1 tsp. kosher salt

¼ tsp. chili powder

½ tsp. cayenne pepper, or to taste

¼ tsp. mustard powder

1 package whole grain pasta

Method:

In a heavy-bottomed pot, add the cauliflower, water, carrots, and cashews and

cook on medium-high heat, covered, for 15 to 20 minutes, or until the carrots

and cauliflower are very soft. Pour the cooked mixture into a strainer over the

sink and drain the extra cooking liquid, reserving the liquid in a bowl.

Cook The Pasta

Meanwhile, cook the pasta in well salted, boiling water until al dente, drain, and reserve.

In a blender, add the cooked cauliflower mixture along with ¼ cup of the cooking liquid, nutritional yeast, smoked paprika, salt, chili powder, cayenne pepper, and mustard powder and pulse until smooth. Add more cooking liquid, if needed, until the desired texture is reached.

Scrape out the blender contents into the cooked pasta and toss to coat.

Source: CIA Copia

Recipe 3: Veggie Burger

These patties freeze well, and can be made in advance and defrosted when you’re ready to eat them. In fact, this makes them perfect for quick dinner or dinner for one.

Makes 4 burgers

8 oz tempeh, cubed

3/4 cup onion, chopped

2 each garlic cloves, minced

3/4 cup walnuts, chopped

1/2 cup old-fashioned oats or quick-cooking oats

1 Tbsp parsley, fresh, chopped

1/2 tsp oregano, dried

one half tsp thyme, dried

1/2 tsp salt

1/4 tsp pepper

3 Tbsp olive oil

dijon mustard, as needed

4 buns, halved

sliced tomato, as needed

sliced red onion, as needed

lettuce, as needed

avocado, sliced, as needed

Method:

In a medium saucepan of simmering water, cook the tempeh for 30 minutes. Drain and set aside to cool.

In a food processor, combine the onion and garlic and process until minced. Add the cooled tempeh, the walnuts, oats, parsley, oregano, thyme, salt, and pepper. Process until well blended. Shape the mixture into 4 equal patties.

Add Burgers

In a large sauté pan, heat the oil over medium heat. Add the burgers and cook until cooked thoroughly and browned on both sides, about 7 minutes per side.

Spread desired amount of mustard onto each half of the rolls and layer each roll with lettuce, tomato, red onion, and avocado, as desired. Serve immediately.

Variations:

Tofu Veggie Burger: Replace the tempeh with 8 oz of firm tofu. Add it to the food processor with the seasonings.

Source: Culinary Institute Copia

Recipe 4: White Bean Dip Crudite

Serves 12

2 Tbsp. extra-virgin olive oil 3 garlic cloves, chopped

¼ tsp crushed red pepper flakes

1 tsp. finely chopped rosemary

2 (19 oz.) cans reduced-sodium cannellini beans, drained and rinsed

2 Tbsp. vegetable broth or water

½ tsp. kosher salt

¼ tsp. ground black pepper

2 tsp. freshly squeezed lemon juice

2 red bell peppers, seeded and sliced 2 fennel bulbs, trimmed, sliced and blanched

1 English cucumber, quartered and cut into 2-inch wedges

10 carrots, battonet and blanched 6 radishes, halved

Method:

Heat the oil in a small skillet over medium Add the garlic and red pepper flakes, and cook until softened and fragrant, about 1 minute.

Transfer to a food processor and add the rosemary, beans, vegetable broth, salt, and pepper. Additionally, blend until smooth, adding more vegetable broth as needed to facilitate Add lemon juice and adjust seasoning, if needed.

Serve with Vegetables

Serve with vegetables for dipping

Source: Culinary Institute Copia

Recipe 5: Barbecued Jackfruit Tacos

Serves 8

4 (20 oz.) cans jackfruit in water, rinsed and drained

¼ cup avocado oil

1 large yellow onion, thinly sliced 6 garlic cloves, minced

kosher salt
ground smoked paprika 2 Tbsp. ground cumin

2 Tbsp. chili powder

¼ cup maple syrup

4 chipotle peppers in adobo sauce

1 Tbsp. adobo sauce, plus more to taste

¼ cup soy sauce

1 cup water, plus more as needed

⅓ cup freshly squeezed lime juice

16 Corn Tortillas, warmed for serving

Shredded cabbage, for serving Chopped cilantro, for serving

Toasted pumpkin seeds for serving

Method:

Trim the jackfruit, removing center core. Chop or pull remaining pieces into Set aside.

Heat the oil in a large skillet over medium-high Add onion and sauté until onions are golden brown, about 7 minutes. Add garlic and sauté until fragrant, about 20 seconds.

Jackfruit

Add jackfruit, salt, paprika, cumin, chili powder, syrup, chipotle peppers and adobo sauce, soy sauce, water, and lime Stir to coat and reduce to a simmer. Cover and cook until the jackfruit has absorbed the sauce and the sauce has thickened slightly, about 30 minutes, stirring occasionally. Further, use the back of the spoon to break the jackfruit up into smaller pieces, if desired.

Lastly, serve the jackfruit and sauce with corn tortillas, topped with cabbage, cilantro, and pumpkin

Source: The Culinary Institute of America

About The Author:

Randy Yagi is an award-winning freelance writer who has covered national/international travel for CBS Local and all things San Francisco for CBS San Francisco. His stories have also appeared in the Daily Meal, CBS Radio, Examiner.com and Radio.com, among others. He is a Media Fellow of Stanford University and a member of the Freelance Council of the Society of American Travel Writers (SATW).