COOKING SUSTAINBLY

IN COLORADO:

THROUGH THE SEASONS

ISABELLA FELSING

INTRO

My motivation behind creating this cookbook stemmed from my passion for cooking and sustainability. I grew up cooking, my mom was a chef, and I spent many afternoons baking with my grandma. Once I started living on my own, cooking has become a hobby and a fun activity. Cooking healthy meals for me and those around me makes me happy.

On the other hand, sustainability is something very important to me. Through my coursework for my undergraduate degree in Ecosystem Science and Sustainability, I have realized the importance of sustainable agricultural systems in order to have a food secure future. So, I wanted to do a project that combines both of my interests.

My sustainable cookbook will explain the environmental and health impacts of shopping in-season and locally. This cookbook will be comprised of 5 different recipes, one for each season as well as a recipe suitable for year-round. Each recipe will highlight Colorado-specific ingredients that hold cultural and historical importance. Also, every recipe is health-conscious with an emphasis on whole foods. Lastly, this cookbook contains a section on the historical and cultural significance of this project, which can be found under the cultural and historical influences tab.

Recipe Overview

  • Bison Pot Roast with Vegetables

  • Citrus and Garlic Trout with Leek Orzo

  • Cantaloupe, Tomatoes, Prosciutto, and Burrata Salad

  • Pueblo Green Chile Chicken Soup

  • Navajo-style Peach Crisp with Pinon

Environmental Benefits of Buying Sustainable Food

Purchasing food from local and sustainable sources provides various environmental benefits. With the convenience and variety available at grocery stores, it’s easy to overlook the environmental impact of our food choices. However, understanding where your food comes from and how your local agricultural system operates is essential for community sustainability.

A significant portion of an individual's carbon footprint- the environmental impact due to the greenhouse gas emissions associated with a person’s activities- comes from their food choices. This encompasses emissions from growing, processing, packaging, and transporting food (Weber & Matthews, 2008). For example, someone that eats meat on a regular basis significantly increases their carbon footprint due to the land, energy, and water requirements of producing livestock, as well as the methane emissions that livestock produce (Poore & Nemecek, 2018). Reducing meat consumption is vital for a sustainable food system, however there are cultural and societal challenges that comes along with that, but even small shifts towards plant-based diets can have a big impact.

Furthermore, locally grown and in-season food has much less transportation emissions associated with it than food from another region. Long-distance transportation and refrigeration contributes to these emissions due to large energy and fuel requirements (Edwards-Jones, 2010). Also, seasonal foods tend to be fresher and contain less preservatives, which reduces energy requirements, thus their environmental impact.

Additionally, purchasing local food can support regenerative agriculture- a set of farming practices that aims to improve the health of the ecosystem. These practices include using cover crops, reduced tillage or no-till, rotating livestock, and limiting the use of fertilizers and pesticides. By using regenerative agricultural practices, soil health is improved, carbon is sequestered, and greenhouse gas emissions are reduced (LaCanne & Lundgren, 2018). This is important because healthy soils store and sequester more carbon, have better water retention and reduced erosion, and greater biodiversity (Schreefel et al. 2020).

As climate change intensifies and extreme weather events become more frequent, strengthening the resiliency of agricultural systems through these practices is increasingly important. Agricultural lands managed with regenerative agricultural practices have greater climate resiliency. This is because they are able to retain and absorb more rainfall, thus being able to withstand drought better, and adapt to other environmental threats, making these systems a more reliable and stable food source in a changing climate (Altieri et al. 2015).

Ultimately, prioritizing local, seasonal, and sustainably sourced food is crucial not only for individual’s health, but for mitigating climate change, protecting ecosystems, and improving the long-term sustainability and resiliency of our communities.

    • Altieri, M. A., Nicholls, C. I., Henao, A., & Lana, M. A. (2015). Agroecology and the design of climate change-resilient farming systems. Agronomy for Sustainable Development, 35(3), 869–890.

    • Edwards-Jones, Gareth. “Does Eating Local Food Reduce the Environmental Impact of Food Production and Enhance Consumer Health?” Proceedings of the Nutrition Society 69.4 (2010): 582–591. Web.

    • Kirwan, Laura B et al. “Assessment of the Environmental Impact of Food Consumption in Ireland-Informing a Transition to Sustainable Diets.” Nutrients 15.4 (2023): 981-. Web.

    • LaCanne, C. E., & Lundgren, J. G. (2018). Regenerative agriculture: merging farming and natural resource conservation profitably. PeerJ, 6, e4428.

    • Loring, P. A. (2022). Regenerative food systems and the conservation of change. Agriculture and Human Values, 39(2), 701–713. https://doi.org/10.1007/s10460-021-10282-2

    • Macdiarmid, Jennie I., Flora Douglas, and Jonina Campbell. “Eating like There’s No Tomorrow: Public Awareness of the Environmental Impact of Food and Reluctance to Eat Less Meat as Part of a Sustainable Diet.” Appetite 96 (2016): 487–493. Web.

    • Poore, J., & Nemecek, T. (2018). Reducing food’s environmental impacts through producers and consumers. Science, 360(6392), 987–992.

    • Schreefel, L., Schulte, R. P. O., de Boer, I. J. M., & van Zanten, H. H. E. (2020). Regenerative agriculture–the soil is the base. Global Food Security, 26, 100404.

Health Benefits

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Health Benefits :

Eating seasonal and locally sourced food provides high nutritional value while supporting the environment. When food is harvested at peak ripeness and consumed shortly after, it contains more vitamins, minerals, and antioxidants compared to produce that has been harvested early and transported long distances (Bouzari et al., 2015). Fresh, seasonal food tends to be more nutrient-dense since they are not degrading during storage, processing, and transportation activities.

Moreover, foods grown using regenerative and organic agricultural practices are often exposed to fewer pesticides and preservatives, which is better for human health (Baranski et al. 2014). Regenerative farming prioritizes soil health, which can improve the nutritional value of the crops grown in that soil. Healthier soils can lead to plants containing more micronutrients, such as vitamins and phytochemicals which have anti-inflammatory and immune-boosting qualities (Lori et al., 2017).

Eating with the seasons also better aligns with the body’s natural nutritional needs, since we need different nutrients during different times of the year. For instance, winter squash and root vegetables are high in carbohydrates and vitamin C, which provide energy and immune support during the colder months. On the other hand, in the summer, fresh fruits and leafy greens provide important hydration and antioxidants that are better for warmer weather by providing light and cooling nutrition. This natural nutritional cycle is important to ensure holistic wellness year-round (Macdiarmid et al., 2012).

In additional to providing essential nutrients, whole foods can help prevent and reverse chronic diseases. It is known that diets rich in fruits, vegetables, legumes, and whole grains are linked to lower risks of cardiovascular diseases, obesity, diabetes and even some cancers (Willett et al., 2019). These disease-preventing benefits are only improved when food is consumed fresh, and grown using practices that reduce chemical exposure.

In summary, consuming wholesome, in-season, local, and sustainably grown foods contributes to a healthy and long life. When you prioritize eating locally and seasonally, you are providing your body with the nutrients it needs while also supporting environmental well-being.

    • Baranski, M., Średnicka-Tober, D., Volakakis, N., Seal, C., Sanderson, R., Stewart, G. B., ... & Leifert, C. (2014). Higher antioxidant and lower cadmium concentrations and lower incidence of pesticide residues in organically grown crops: a systematic literature review and meta-analyses. British Journal of Nutrition, 112(5), 794–811.

    • Bouzari, A., Holstege, D., & Barrett, D. M. (2015). Nutritional comparison of fresh, frozen and canned fruits and vegetables. Journal of Food Composition and Analysis, 42, 77–84.

    • Lori, M., Symnaczik, S., Mäder, P., De Deyn, G., & Gattinger, A. (2017). Organic farming enhances soil microbial abundance and activity—A meta-analysis and meta-regression. PLOS ONE, 12(7), e0180442.

    • Macdiarmid, J. I., Kyle, J., Horgan, G. W., Loe, J., Fyfe, C., Johnstone, A., & McNeill, G. (2012). Sustainable diets for the future: Can we contribute to reducing greenhouse gas emissions by eating a healthy diet? The American Journal of Clinical Nutrition, 96(3), 632–639.

    • Phuwajaroanpong, A., Chaniad, P., Plirat, W., Phoopha, S., Septama, A. W., Chukaew, A., & Punsawad, C. (2022). Antiplasmodial properties of aqueous and ethanolic extracts of ten herbal traditional recipes used in Thailand against “Plasmodium falciparum.” Tropical Medicine and Infectious Disease, 7(12), 1–26. https://doi.org/10.3390/tropicalmed7120417

    • Rembialkowska, E. (2007). Quality of plant products from organic agriculture. Journal of the Science of Food and Agriculture, 87(15), 2757–2762. https://doi.org/10.1002/jsfa.3000

    • Stelmach-Mardas, M. et al. “Seasonality of Food Groups and Total Energy Intake: A Systematic Review and Meta-Analysis.” European journal of clinical nutrition 70.6 (2016): 700–708. Web.

    • Willett, W., Rockström, J., Loken, B., Springmann, M., Lang, T., Vermeulen, S., ... & Murray, C. J. (2019). Food in the Anthropocene: the EAT–Lancet Commission on healthy diets from sustainable food systems. The Lancet, 393(10170), 447–492.

Winter

The rationale behind choosing to do a bison pot roast is due to the ingredients unique history in Colorado as well as their seasonality and nutrition. As I talk about in the cultural and historical influences section, bison has a deeply rooted connection to Colorado lands and provides a sustainable healthy protein option. Furthermore, this recipe is very hearty and comforting, featuring in-season ingredients that provide the body with energy and warmth for cold winter months.

Recipes

Bison Pot Roast with Vegetables

Time cook: 4 hours

Servings: 4

Ingredients:

  • 1 lb. Bison Chuck Roast

  • 1 onion, roughly chopped

  • 3 stalks celery, roughly chopped

  • 2 carrots, peeled and roughly chopped

  • 4 cloves garlic, minced

  • 4 red potatoes, cubed

  • 1 cup mushrooms, roughly chopped

  • 2 tablespoons tomatoes paste

  • 4 cups beef broth

  • 1 cup red wine

  • 1 tablespoon Worcestershire

  • 3 sprigs thyme

  • 2 sprigs rosemary

  • 2 bay leaves

Directions:

  1. Preheat oven to 350 degrees. Season chuck roast on all sides with salt and pepper. Heat olive oil in large Dutch oven over medium heat and sear roast on all sides.

  2. Add in vegetables, broth, wine, Worcestershire, herbs, and bay leaves.

  3. Cover and bake in oven for around 4 hours or until roast is tender. Every 30 minutes, baste roast with broth.

  4. Once the roast is tender, remove the meat and shred. Return meat to pot and mix with vegetables and sauce.

    • High Protein

      • Bison

    • Fiber

      • Celery

      • Carrots

      • Red Potatoes

    • Antioxidants

      • Onion

      • Bison

      • Celery

      • Carrots

      • Garlic

      • Red Potatoes

      • Thyme

      • Mushrooms

      • Rosemary

    • Boosts immunity

      • Onion

      • Bison

      • Garlic

      • Thyme

      • Mushrooms

      • Rosemary

    • Vitamin C

      • Bison

      • Celery

      • Carrots

      • Red Potatoes

    • Anti-inflammatory

      • Onion

      • Celery

      • Garlic

      • Thyme

      • Mushrooms

      • Rosemary

    • Iron

      • Bison

    • Omega-3 Fatty Acids

      • Bison

    • Vitamin A

      • Celery

      • Carrots

    • Vitamin K

      • Celery

    • Potassium

      • Red Potatoes

    • Vitamin D

      • Mushrooms

    • Vitamin B

      • Mushrooms

Citrus and Garlic Trout with Leek Orzo

Time Cook: 35 minutes

Servings: 2

Ingredients:

  • 2 Trout fillets

  • 1/2 orange, sliced

  • 1/2 lemon, sliced

  • Zest and juice of one lemon

  • 6 cloves garlic, minced (divided)

  • 1/2 cup white wine

  • 2 cups chicken broth

  • 1 leek, finely chopped

  • 1 cup orzo

  • 1/2 cup parsley, chopped (divided)

  • 2 tablespoon butter

  • Salt and pepper

Directions:

  1. In a medium skillet, saute leek and garlic. Season with salt and pepper. Once leeks are tender, add in broth, orzo, lemon juice and zest. Once orzo is tender, add in parsley.

2. In a separate skillet, heat butter over medium high heat. Add in trout and press down to sear for 3-4 minutes. Flip and sear for 2 more minutes.

3. Once mostly cooked, add sliced lemons and oranges, garlic, white wine and parsley.

4. Serve trout over a bed of the leek orzo.

    • Immunity

      • Orange

      • Lemon

      • Parsley

    • Protein

      • Trout

    • Omega-3 fatty acids

      • Trout

    • Vitamin C

      • Orange

      • Lemon

      • Leek

      • Parsley

    • Vitamin A

      • Orange

      • Lemon

      • Leek

      • Parsley

    • Vitamin K

      • Leek

      • Parsley

    • Vitamin B

      • Leek

    • Potassium

      • Orange

      • Leek

      • Parsley

    • Fiber

      • Orange

      • Lemon

      • Leek

      • Parsley

    • Anti-inflammatory

      • Orange

      • Lemon

      • Garlic

      • Leek

    • Boosts immunity

      • Lemon

      • Garlic

    • Antioxidants

      • Lemon

      • Garlic

      • Parsley

    • Iron

      • Leek

      • Parsley

The rationale behind including this recipe that highlights Colorado trout paired with citrus flavors comes from the local and in-season qualities of the ingredients. Trout is a carefully managed species in Colorado that is central to many livelihoods. More specifically, rainbow trout in Colorado is a popular protein option that is environmentally conscious. Also, this recipes includes citrus elements due to the seasonality of citrus fruits in the spring and the immune boosting qualities. Similarly, leeks are in season during the spring months and provide a variety of health benefits.

Summer

Summer months remind me of fresh, light dishes that contain locally sourced in-season ingredients, which is why I choose to do this recipe. Cantaloupe, tomato, and basil are all in season during the summer and can be sourced locally in Colorado. This recipe is perfect for the summertime because it provides the body with hydration and antioxidants for the warmer months.

Cantaloupe, Tomato, Prosciutto, and Burrata Salad

Time cook: 5 mins

Servings: 4

Ingredients:

  • One ball of burrata

  • 2 medium heirloom tomatoes, sliced

  • 1 cup cantaloupe, cubed

  • 3 oz prosciutto

  • Handful basil, sliced

  • Olive oil

  • Salt and pepper

Directions:

  1. Arrange the tomatoes, cantaloupe, and prosciutto on a platter, and add burrata in middle.

2. Dress with olive oil, salt and pepper, and basil.

    • Boosts immunity

      • Tomatoes

      • Cantaloupe

      • Basil

    • Potassium

      • Tomatoes

      • Cantaloupe

    • Fiber

      • Tomatoes

      • Cantaloupe

      • Basil

    • Antioxidants

      • Tomatoes

      • Basil

    • Anti-inflammatory

      • Basil

    • Vitamin A

      • Tomatoes

      • Cantaloupe

    • Vitamin C

      • Tomatoes

      • Cantaloupe

Pueblo Green Chile Chicken Soup

Time cook: 1 hour

Servings: 6

Ingredients:

  • 1 lb chicken breast

  • 1 onion, chopped

  • 2-3 stalks celery, chopped

  • 1 jalapeno, finely chopped

  • 3 cloves garlic, minced

  • 6 cups chicken stock

  • 1 tablespoon dried Mexican oregano

  • 1/3 cup rice

  • 1 cup canned chickpeas, drained and rinsed

  • 1/2 cup roasted Pueblo green chiles, finely chopped

  • Zest and juice of one lime

  • 2 cups cottage cheese, blended

  • 1 6 oz bag of spinach

  • 1 head of cilantro, chopped

Directions:

  1. Start by heating olive oil in a large pot over medium heat. Season chicken breast with salt, pepper, garlic powder, and onion powder. Brown on both sides until golden, and then remove.

2. Add in onion, celery, jalapeno, and garlic. Deglaze with water if needed and cook until tender. Then season with salt, pepper, and oregano.

3. Add in broth, chicken, rice, garbanzo beans, and chilies. Once chicken is cooked, remove from pot and shred.

4. When rice is cooked, return chicken to soup and add in cottage cheese, cilantro, and spinach.

5. Season to taste and serve.

    • High protein

      • Chicken

      • Chickpeas

      • Cottage Cheese

    • Fiber

      • Chickpeas

      • Spinach

      • Jalapeno

    • Antioxidants

      • Chickpeas

      • Spinach

      • Lime

      • Onion

      • Jalapeno

      • Cilantro

      • Green Chiles

    • Boosts immunity

      • Chicken

      • Spinach

      • Lime

      • Onion

      • Jalapeno

      • Green Chiles

    • Anti-inflammatory

      • Lime

      • Onion

      • Jalapeno

      • Green Chiles

    • Vitamin C

      • Spinach

      • Lime

      • Onion

      • Cilantro

      • Green Chiles

    • Vitamin B

      • Chicken

      • Chickpeas

    • Vitamin D

      • Chickpeas

    • Vitamin A

      • Spinach

      • Jalapeno

      • Green Chiles

    • Vitamin K

      • Spinach

      • Cilantro

    • Potassium

      • Chickpeas

      • Spinach

      • Lime

      • Green Chiles

    • Iron

      • Spinach

      • Green Chiles

Year Round

Spring

Pueblo green chile is a staple ingredient in Colorado cuisine, which is why I choose to make a soup centered around it. Not only is this recipe ideal for when the weather starts to get cooler, but it also incorporates a variety of protein sources, that fuel the body. For example, there is chicken, beans, and cottage cheese which are all very high in protein. This recipe also includes bright flavors such as jalapeno, lime, and cilantro that balance out the dish while providing additional nutrients.

To finish off the recipes, I wanted to add a dessert option that reflects Indigenous influences. That is why I choose to do this fresh and easy cobbler recipe that features cornmeal and pinon nuts, which are central Indigenous cooking. This recipe can be sustainably enjoyed year round by using canned or frozen peaches.

Autumn

Navajo-style Peach Crisp with Pinon Topping

Time cook: 1 hour

Servings: 8-12

Ingredients:

Filling:

  • 7 cups peaches (canned or fresh), sliced

  • 1/2 cup sugar

  • 1/4 cup flour

  • 2 tablespoons lemon juice

  • 2 tsp cinnamon

  • Pinch of salt

Crumble:

  • 1/2 cup flour

  • 2/3 cup cornmeal

  • 1/4 cup sugar

  • 1 teaspoon salt

  • 1/3 cup cold butter, cut into cubes

  • 1/2 cup pinon nuts, lightly toasted

Directions:

  1. Preheat oven to 375 degrees and grease a 9x13 baking dish.

  2. In baking dish, mix peaches, sugar, flour, lemon juice, and cinnamon to make filling.

3. In a separate bowl, mix together flour, cornmeal, sugar, salt, and pine nuts to make crumble.

4. Crumble topping evenly on top of fruit mixture. Bake for 45 minutes.

    • Boosts immunity

      • Peaches

    • Antioxidants

      • Peaches

      • Cornmeal

      • Pinon Nuts

    • Vitamin C

      • Peaches

      • Cornmeal

    • Fiber

      • Peaches

      • Cornmeal

      • Pinon Nuts

    • Potassium

      • Cornmeal

    • Omega-3 Fatty Acids

      • Pinon Nuts

Closing Reflection

This project reinforced the importance of choosing in-season and locally sourced produce. Supporting local farmers who practice regenerative agriculture plays a crucial role in building a sustainable food system. As climate change continues to shape our world, adapting our food choices to prioritize healthy soils and nutrient-rich foods will be essential for long-term sustainability.

Food is deeply connected to culture and history, and exploring Colorado’s culinary traditions provided valuable insight into its identity. Ultimately, I hope this cookbook inspires and empowers people to buy local and in-season, supporting both environmental health and communities.