BCF FAMILY

OPENING HOURS

Monday-Thursday 6:00pm-8:00pm

​Saturday-Sunday 1:00pm-3:00pm

Edison Johnson Recreation Center

500 W. Murray Avenue

Durham, NC 27704

Contact Us

Rachel Fleming

rachel.n.fleming@duke.edu

Tel: 919-681-1203

BCF TEENS

OPENING HOURS

Wednesday and Thursday 5:00-7:00pm

W.D. Hill Recreation Center

1308 Fayetteville St. 

Durham, NC 27707

  • Facebook Social Icon
  • Instagram

© 2019 by Bull City Fit.

Side Dishes

Garlic Mashed Cauliflower

 

Ingredients                                  

Cauliflower

Sage

2 Cloves of garlic

 

 Utensils                                               

3 cutting boards

2 knives

2 kid-safe knives

Mixing bowl

Rubber spatula or mixing spoon

Steamer basket

 

 

Instructions

  1. Before you begin, read ALL instructions! Make sure you have all your supplies before starting!

  2. Wash and dry the cauliflower and sage

  3. Cut up the cauliflower into florets (about 8 cups)

  4. Bring 1 to 2 inches of water to a boil in a large saucepan fitted with a steamer basket. Add cauliflower; cover and cook until very tender, 12 to 15 minutes. Reserve 1/4 cup of the cooking liquid. Drain the cauliflower.

  5. Chop up 1 tablespoon of sage

  6. Slice 2 cloves of garlic

  7. Heat 1-2 tablespoons of oil in a small skillet over medium heat. Reduce heat to medium-low and add garlic. Cook, stirring until the garlic starts to brown around the edges, 1 to 2 minutes. Remove from heat.

  8. In a food processor, add the garlic along with the steamed cauliflower, reserved water, 1 tablespoon of olive oil, and a PINCH of salt and pepper. Process until very smooth.

  9. Transfer to a bowl and stir in the sage and enjoy! 

                

Curried Zucchini & Couscous

     

 

 

                                                                                           Ingredients                              Utensils

                                                                                           2/3 cup couscous                    Cutting boards

                                                                                               1  Zucchini                             Knives

                                                                                              1 small onion                          Peeler        

                                                                                               1 lime                                      Large mixing bowl

                                                                                                Curry powder                        Mixing Spoon

                                                                                                Cumin                                     Large saucepan and cover

                                                                                                Carrots

                                                                                                                                                                                          

                                                                                                                                                            

Directions

  1. Before you begin, read ALL instructions! Make sure you have all your supplies before starting!

  2. Wash and dry the zucchini.

  3. Dice the zucchini and ½ onion.

  4. Have the staff member or volunteer at your table help grate the carrot.

  5. Heat 2 tablespoons olive oil in a large saucepan over medium heat.

  6. Add zucchini and onion and cook, stirring occasionally, until starting to soften, about 3 minutes. Transfer to a large bowl.

  7. Add 1 cup of water, the juice of ½ lime, ½ teaspoon cumin, 1 teaspoon curry powder, ½ teaspoon salt and ¼ teaspoon pepper to the saucepan and bring to a boil. Stir in 2/3 cup couscous. Remove from heat, cover and let stand for 5 minutes. Fluff with a fork.

  8. Add the couscous and carrot to the bowl with the zucchini; stir to combine.

Broccoli Tots

 

Ingredients                                    Utensils

Broccoli                                                          Colander

Parsley                                                           Cutting board

Yellow onion                                                 Knives

Egg                                                                 Mixing bowl

Cheddar cheese                                         Rubber spatula 

Pabreadcrumbsumbs                                Baking sheet (2)

                                                                       Potholder

Instructions

  1. Before you begin, read ALL instructions! Make sure you have all your supplies before starting!

  2. Boil a pot of salted water

  3. Wash and dry the broccoli and parsley

  4. Dice the yellow onion so you have ½ cup

  5. Chop the parsley

  6. Blanch the broccoli: place in boiling water for 1 minute then remove and rinse with cold tap water to stop the cooking process. Drain well.

  7. Chop broccoli into fine bits. You will need 4 cups. 

  8. Thoroughly mix the broccoli with 2 eggs, the diced onion, 2/3 cup cheese, 1 and 1/3 cup Panko bread crumbs, 4 tablespoons parsley, 1 teaspoon Italian seasoning, and ½ tsp salt

  9. Scoop about 1.5 tablespoons of the mix using an ice-cream scoop or your hands and gently press your hands into a firm ball then shape into a tater-tot shape. It helps to wash your hands after every few tots to keep them from sticking onto your hands. Next, Place on a baking sheet lined with aluminum foil.

  10. Bake until golden brown and crispy, 18-24 minutes, turning halfway. 

                

 

Zucchini Noodle (Zoodles)

     

 

 

                                                                                           Ingredients                              Utensils

                                                                                            4 zucchinis                                Cutting boards

                                                                                            Oregano                                    Knives

                                                                                            2 cloves garlic                           Peeler

                                                                                                                                                Spiralizer

                                                                                                                                                1 large pan

                                                                                                                                                Mixing bowl

                                                                                                                                                Rubber spatula or mixing spoon

                                                                                                                                                 Potholder

     Directions

  1. Before you begin, read ALL instructions! Make sure you have all your supplies before starting!

  2. Wash all zucchini’s with water and dry. Peel the skin off all zucchinis.

  3. Cut off the ends of each zucchini.

  4. Take 2 zucchinis and move the peeler lengthwise down the vegetable.

  5. This should make long thin noodles.

  6. We will use the spiralizer to cut the other 2 zucchinis. See photo.

  7. Adjust the handle so the zucchini can fit with one end on the handle and                                                                    the other on the blade. Crank the handle of the spiralizer and lightly press down.                                          Keep turning until the zucchinis turn into noodles.
  8. Peel and chop 2 cloves of garlic.

  9. Wash and chop oregano into small pieces

  10. Add 1 tablespoon olive oil to a pan over medium-high heat on the stove. Add garlic and oregano to oil. Heat for one minute.

  11. Add zucchini noodles to the pan. Constantly stir and cook for about 2 minutes until noodles are just tender.

Mediterranean Quinoa Toss!

Ingredients

½ cup quinoa

1 cup edamame

2 medium tomatoes

1 cup arugula

1 small red onion

1 lemon

Basil

Notes: You can use fresh or dry basil.

Substitute 2 tablespoons of chopped basil for 2 teaspoons of dried basil.

Utensils

Cutting boards

Knives

Strainer

Medium saucepan and cover

Large mixing bowl

Small mixing bowl

Mixing Spoon

Directions

  1. Before you begin, read ALL instructions! Make sure you have all your supplies before starting!

  2. Rinse ½ cup of quinoa in a fine mesh strainer.

  3. In a medium saucepan bring 1 cup of water (be sure to use a fluid measuring cup and not a dry measuring cup) and the quinoa to a rolling boil.  

  4. Turn heat down to the lowest setting. Cover and cook for 15 minutes, add 1 cup of edamame during the last 4 minutes of cooking.

  5. Remove the pot from heat and let stand for 5 more minutes, covered. Don't peek! Then fluff with a fork.

  6. While quinoa is cooking, wash and dry the tomato and basil (if using).

  7. Have the staff member or volunteer at your table help dice the tomato, basil and 1 small red onion.

  8. In a large bowl, combine the tomato, onion, 1 cup of arugula and quinoa.

  9. In a small bowl, whisk together 2 tablespoons of olive oil, the juice of 1 lemon, 2 tablespoons of basil, ¼ teaspoon salt and ¼ teaspoon pepper. Mix well until, combined. Add to the quinoa mixture.

 

Kale Salad

     

                                                                                           Ingredients                              Utensils

                                                                                            Kale                                           Cutting boards

                                                                                            Lemon                                        Knives

                                                                                            Carrots                                       Grater

                                                                                            Onion                                         1 large Mixing bowl

                                                                                            Soy sauce                                   Rubber spatula

                                                                                            Olive Oil                                     Aluminum Foil

                                                                                            Salt and Pepper                                                                                                                                                                                                         

   Directions

  1. Before you begin, read ALL instructions! Make sure you have all your supplies before starting!

  2. Wash the kale really well with water and dry.

  3. Remove spine of kale and break into small, bite size pieces.

  4. Squeeze 1 lemon over kale. Add 2 teaspoons of olive oil and ½-1 tablespoon of soy sauce (to taste)

  5. Use your hands to massage kale and make sure each leaf has softened and is covered with the dressing. This may take a few minutes.

  6. Thinly slice ½ red onion

  7. Use a peeler to coarsely grate 2 carrots

  8. Add onion and carrots to the bowl and continue to mix.

  9. Let the salad sit and then Enjoy!

Parsnip Fries

 

Ingredients

Parsnips

Mint

1 clove garlic

Panko Bread Crumbs

Lemon

 

Utensils

Cutting boards

Knives

Peeler

Large mixing bowl

Small mixing bowl

Mixing Spoon

Baking Sheet 

Pot Holder

Directions

  1. Before you begin, read ALL instructions! Make sure you have all your supplies before starting!

  2. Wash and peel the parsnips; wash and dry the mint

  3. Cut the parsnips lengthwise into thin fries. Place in a bowl and set aside

  4. Chop 1-2 tablespoons of mint.

  5. Mince 1-2 cloves of garlic

  6. In a mixing bowl, combine 3-4 tablespoons of olive oil, juice of ½ a lemon, 1-2 tablespoons of mint and crushed garlic. Add the fries and massage with your hands. 

  7. Add ¼ cup Panko breadcrumbs and a PINCH of salt.

  8. Combine until each fry has been coated with breadcrumbs.

  9. Place some aluminum foil on your baking sheet

  10. Place the marinated fries on the baking sheet. Spread into a single layer and make sure that the fries do not touch each other.

  11. Bake the fries for 15 minutes at 400 degrees or until crispy and golden.

 

Parmesan Roasted Broccoli

     

                                                                                              Ingredients                             

                                                                                              4 to 5 pounds broccoli

                                                                                              4 garlic cloves, peeled and thinly sliced

                                                                                              Good olive oil

                                                                                              1 1/2 teaspoons kosher salt

                                                                                              1/2 teaspoon freshly ground black pepper

                                                                                               2 teaspoons grated lemon zest

                                                                                               2 tablespoons freshly squeezed lemon juice

                                                                                               3 tablespoons pine nuts, toasted

                                                                                               1/3 cup freshly grated Parmesan cheese

                                                                                               2 tablespoons julienned fresh basil leaves (about 12 leaves)

                                                                                                                                                                                                         

   Directions

  1. Preheat the oven to 425 degrees F.

  2. Cut the broccoli florets from the thick stalks, leaving an inch or two of stalk attached to the florets, discarding the rest of the stalks.

  3. Cut the larger pieces through the base of the head with a small knife, pulling the florets apart. You should have about 8 cups of florets.

  4. Place the broccoli florets on a sheet pan large enough to hold them in a single layer.

  5. Toss the garlic on the broccoli and drizzle with 5 tablespoons olive oil. Sprinkle with the salt and pepper.

  6. Roast for 20 to 25 minutes, until crisp-tender and the tips of some of the florets are browned.

  7. Remove the broccoli from the oven and immediately toss with 1 1/2 tablespoons olive oil, the lemon zest, lemon juice, pine nuts, Parmesan, and basil. Serve hot.