nutrition

moondust breakfast

• arepa topped w/peanut butter
• blueberry oats

arepas

ingredient	amount	cost	cal

oats

ingredient	amount	cost	cal

Method

1. pre-production: 5 minutes
• arepa
• gradually add warm water to the salted cornmeal.
• hand-mix until the dough is malleable yet holds its shape without sticking to the hands.
• oats
• bring milk to a boil in a small saucepan
• melt ghee in the skillet over medium-high heat.
2. production: 7.5 minutes
• arepa
• roll dough into a sphere, then flatten and pan-fry.
• flip the disc once it releases easily from the cooking surface.
• each side of the arepa should be golden-brown with some charred spots.
• oats: add oats to milk and simmer for about 1 minute until thickened.
3. post-production: 2.5 minutes
• arepa
• remove corn flour patty from the heat and wrap in a clean paper towel to cool and absorb excess butter.
• spread peanut butter over the warm flatbread.
• oats: pour frozen blueberries into oats and stir to combine before serving in a bowl.

starlight dinner

• arepa filled w/quinoa fried rice
• mango curry sauce

arepas

ingredient	amount	cost	cal

veggie sauté and garbanzo beans

ingredient	amount	cost	cal

quinoa

ingredient	amount	cost	cal

rice

ingredient	amount	cost	cal

sauce

ingredient	amount	cost	cal

Method

1. pre-production: 10 minutes
• arepa
• gradually add warm water to the salted cornmeal.
• hand-mix until the dough is malleable yet holds its shape without sticking to the hands.
• veggie sauté and garbanzo beans
• dice the onions and bell pepper.
• drain and rinse garbanzo beans.
• grains
• rinse the quinoa and rice separately.
• heat the olive oil in a skillet over medium-high heat.
• heat dry skillet over medium-high heat.
• combine melted butter with water in a medium saucepan and bring to a boil.
• bring a small saucepan of water to a boil.
2. production: 30 minutes
• arepa
• add ghee to dry skillet and melt on medium-high heat.
• roll dough into a sphere, then flatten and pan-fry.
• flip the disc once it releases easily from the cooking surface.
• each side of the arepa should be golden-brown with some charred spots.
• veggie sauté and garbanzo beans
• place onions and bell pepper into a large skillet with olive oil.
• add and stir in minced garlic.
• sauté vegetables until their edges are slightly charred.
• fold in garbanzo beans seasoned with salt and pepper.
• grains
• toast the quinoa in a dry skillet until lightly browned.
• pour rice into a medium saucepan, then salt and stir.
• salt and pepper the quinoa, then pour into a small saucepan.
• cover medium saucepan and simmer for 15 minutes.
• cover small saucepan and simmer for 7.5 minutes.
• add buttered, salted, and peppered frozen corn to small saucepan.
• cover small saucepan and simmer for 7.5 minutes.
• quinoa fried rice
• remove the medium saucepan from heat and leave covered for 10 minutes before fluffing.
• mix quinoa, corn, and rice into the sautéed vegetables in a large skillet on medium-high heat for 2.5 minutes.
• mango curry sauce
• add coconut milk, curry paste, turmeric, cayenne, paprika, coriander, brown sugar, and mango into a small saucepan.
• bring the sauce to a boil, then reduce heat, cover, and simmer until mango is tender (approximately 2.5 minutes).
3. post-production: 5 minutes
• arepa
• remove corn flour patty from the heat and wrap in a clean paper towel to cool and absorb excess butter.
• slice the arepa and serve alongside the main dish.
• quinoa fried rice: serve quinoa fried rice filling in a bowl.
• mango curry sauce: pour mango curry sauce over the quinoa fried rice.