WITS Recipes

Honey Apple Butter

Honey Apple Butter
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Makes 3 cups

3 apples, peeled, cut into fourths and cored
1 cup honey
1.5 teaspoons cinnamon
.25 teaspoon nutmeg
Pinch of salt
Pinch of allspice (optional)
Pinch of cloves (optional)

– Combine all ingredients in a crock pot and start on “high”, uncovered
– Once mixture begins to bubble, cover with a lid and turn down crock pot to “low” and cook for 4 hours, stirring occasionally
– After 4 hours, check the consistency of the mixture. Uncover and turn crock pot to high if you would like the mixture to be thicker

Chef Tips:
– You don’t need to cut the apples into small pieces, they will break down in the crock pot
– Adjust the spices to your family’s liking
– The mixture will thicken as it cools

Berry-Beet “Vampire” Smoothie

Berry-Beet “Vampire” Smoothie
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Makes 4 cups

2 cups of mixed berries, frozen or fresh
1 cup red beets, peeled and cut into small pieces
¼ cup pineapple and juices
1 cup coconut water
1 cup water
1 teaspoon honey (optional)

– Combine ingredients in a blender till smooth

Chef Tips:
– Frozen berries are less expensive and add a nice chill and thickness to the smoothie.
– Red beets stain cutting boards, countertops and hands. Prepare on nonporous surfaces and wear gloves if possible.
– Pineapple canned in it’s juices and not in syrup is great to use and always available in multiple sizes.
– Check the ingredients on the label on your coconut water to ensure there is no added sugar.
– Smoothie can be blended the day before and will retain it’s “blood” color. The darker your berries, the more “blood” like the smoothie will appear.
– Taste your smoothie before you add the honey. Some berries are sweeter than others and you may not need all or any of the honey.

Roasted Confetti Corn

Berry-Beet “Vampire” Smoothie
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2.5# corn kernels, frozen or fresh
2 red pepper, diced small
1 red onion, diced small
1Tbsp garlic, chopped fine
4 Tbsp extra virgin olive oil
½ tsp black pepper
2 tsp salt
½ bunch scallions, cut thin

● Pre-heat oven to 400 degrees
● In a large bowl, combine oil, onions, peppers, garlic, pepper and salt
● Place on a oiled sheet tray or roasting pan and cook for 10 minutes, until vegetables are softened
● Stir in corn, return to oven and cook, uncovered, for an additional 10 minutes, until heated through
● Garnish with scallions

Ginger Kale Salad

Berry-Beet “Vampire” Smoothie
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Makes about 30 two-ounce tastings
Each student gets half to a full leaf of kale to cut

2 large bunches of kale, washed, de-stemmed, and rough chopped
1/4 cup apple cider vinegar
juice from 1/2 an orange
1 Tbsp soy sauce
1 Tbsp honey
1 Tbsp fresh ginger, grated
1/4 cup extra virgin olive oil

– Combine vinegar, juice, soy sauce, honey, and ginger in a large bowl and whisk.
– Add olive oil slowly while whisking so that a thick consistency is achieved.
– Combine dressing with kale, a bit at a time, and mix thoroughly until salad is completely coated with dressing. You may not need to use all of the dressing.
– Using your hands, massage kale with dressing until covered.

Cranberry Orange Muffins

Berry-Beet “Vampire” Smoothie
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Yield: 32 mini muffins

2 cups white whole wheat flour*
1 1⁄2 tsp baking powder
1⁄2 tsp baking soda
1⁄4 tsp salt
2 Tbsp orange zest, 2 large oranges
1 Tbsp coconut oil, melted and cooled slightly
2 large egg whites, room temperature
2 tsp vanilla extract
1⁄2 cup honey
1⁄2 cup greek yogurt
1⁄4 cup orange juice, fresh squeezed, 1 large orange
1⁄3 cup milk or unsweetened almond milk
1 cup cranberries, fresh, chopped fine**

* You can substitute whole wheat or white here
** You can chop them in a food processor

● Pre-heat the oven to 350 degrees and prepare a muffin tin with non-stick spray
● In a medium bowl combine flour, baking powder, baking soda, salt and orange zest
● In a separate bowl, whisk together egg whites, coconut oil, vanilla extract and honey
● Stir greek yogurt into wet mixture, mixing until there are no more lumps
● Stir the orange juice into the wet mixture
● In a large bowl, alternate adding flour mixture, milk and the egg mixture stirring until just combined. Repeat until all ingredients are combined, try not to overmix the batter
● Fold in cranberries
● Divide equally into prepared muffin tins and bake at 350 degrees for

11-13 minutes until tops are firm to the touch


Berry-Beet “Vampire” Smoothie
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Makes about 4 1/2 cups


4 15-ounce cans of chickpeas, warmed
2 tsp fresh garlic, grated (about 2 cloves)
2 Tbsp lemon juice (about 1 lemon)
1 tsp cumin (optional)
1/2 cup water
1 cup olive oil
Salt, to taste
Pepper, to taste
Veggies to dip


Warm the beans in a pot. Strain the beans. Each group takes approximately 1 cup of beans. Take turns mashing the beans with spoon. Collect the mashed beans. Combine beans with garlic, lemon juice, and water. Puree the bean mixture using immersion blender. Slowly add the olive oil. Season with salt and pepper. Taste and adjust seasoning. Serve with veggie sticks.