Category Archives for World

Teff Patties

Teff is considered an ancient grain is is one of the smallest in the world.  Originating in Eithopia, this little grain is a powerhouse when it comes to nutritional value.  It packs a whopping 6 grams of protein.  It also meets the 20% of the RDA of iron and 10% of calcium.  Teff is also a great alternative for those who are avoiding gluten.  Whole grain teff may be found in your local health food store.  If you can’t find it there you can always purchase it at Amazon and have it delivered direct to your door.  I love to make teff patties and use it in all different applications and can be eaten as a porridge for breakfast or turned into something new for lunch or dinner.  Here I explain how to make simple Teff patties.  Use them as a base to anything you can think of.

Ingredients:
1 cup   teff, uncooked
1 tsp    salt, kosher
2 cup   filtered water
 
Equipment Needed
Sauce Pan
Spoon
4 Ramekins
BPA Free Plastic wrap

How to
Place water in a pot and bring to a boil.  Slowly stir in Teff and bring to a simmer for 5 minutes.  Stir ccontinuously until very thickend.Transfer to ramekins lined with BPA free plastic wrap.  Divide teff evenly between 4 ramekins.  Let cool to set.

Serving suggestion:  Gently heat set Teff patty or “bun”  in the oven and serve with a black bean burger as a spin on the classic burger.

Try serving it for breakfast topped with fresh fruit and a drizzle of agave nectar.

Serves 4
 
Nutrient Analysis per Serving:
Calories: 177.1
Total Fat: 1.1
Saturated Fat: 0.2
Trans Fat:  0.0
Polyunsaturated Fat:  0.0
Monounsaturated Fat: 0.0
Cholesterol: 0.0
Sodium: 290.5
Carbs: 35.3
Fiber: 3.9
Sugars:  0.9
Protein: 6.4

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Caribbean Stew

Keep your kitchen cool and spice things up with this delicious Caribbean Stew.

Break out that slow cooker to keep things simple.  This dish is slightly sweet yet spicy and really satisfies a hungry appetite.

Packed with protein and iron, teff is a whole grain and can be found in your local specialty or health food store.

Ingredients:

1 medium onion
1 small red bell pepper
2 clove garlic raw and peeled
1 medium sweet potato
1 large celery stalk
1 small turnip, raw
1 medium plantain
4 cups collard greens (or any similar hearty greens such as Swiss chard)
2 item scotch bonnet pepper (may substitute Habanero pepper)
2 tbsp Tamari, gluten free, reduced sodium
1 tsp allspice, ground
1/2 tsp cinnamon, ground
1 tsp thyme, dried, ground
1 tsp kosher salt
1 tsp turmeric, ground
1/2 cup teff, uncooked
6 cup filtered water
15.5 oz canned pigeon peas, drained and rinsed
15 oz  canned kidney beans, drained and rinsed

Equipment Needed
Sharp Knife
Cutting Board
Slow Cooker
Large Spoon
Plastic gloves (optional for handling and cutting scotch bonnet pepper)

How to
Dice the onion and bell pepper.  Mince the garlic.  Cut the sweet potato into 1/2″ inch dice.  Thinly slice the celery.  Peel and slice the plantain into 1/4″ rounds.  Remove the stems from the greens and chop into bite size pieces.  Chop the greens and set aside for later.  While wearing gloves finely mince the scotch bonnet pepper.
Add the onion, bell pepper, garlic, sweet potato, celery, plantain, stems from greens, scotch bonnet pepper, tamari, allspice, cinnamon, thyme, salt, turmeric, Teff and water to the slow cooker.  Cook on low for 6-8 hours.

Add the chopped leaves from the greens, pigeon peas, and red kidney beans.  Turn slow cooker up to high and cook for approximately 15-30 minutes until the greens are wilted and the beans are heated through.

Serving suggestion:  Top with fresh mango salsa

Serves 6

Nutrient Analysis per Serving:

Calories: 255.5
Total Fat: 1.5
Saturated Fat: 0.2
Trans Fat:  0.0
Polyunsaturated Fat:  0.0
Monounsaturated Fat: 0.0
Cholesterol: 0.0
Sodium: 877.6
Carbs: 53.1
Fiber: 11.7
Sugars:  10.4
Protein: 11.7

Download and Print Recipe

 

Fresh Mango Salsa – Low Fat and Gluten Free

I love fresh mango salsa.  It is low fat, gluten free, and quick and easy.  It is one of my favorite “go to” recipes with so many different applications. It is wonderful to eat in the summer and it is wonderful to eat in the winter. I like to make it and serve it with fresh sliced “jicama” chips.  Jicama can be sometimes be found in your local grocery store or your local Latin market.  There is something nice about the combination of mangoes and black beans they just seem to go together.  Sometimes I add black beans to my mango salsa and toss it in with chopped kale or any type of salad greens to have as a quick and easy low fat lunch or dinner.  I even use it to top off black bean tacos or black bean burgers. Lately I have been getting great deals on this delectable stone fruit and have seen it on sale in all of our local stores.  I hope you enjoy this recipe as much as I do.

Ingredients:
2 fresh ripe mangoes
1/2 small red onion1/2 pepper
1/2 jalapeno
1 clove garlic, peeled
1/2 cup cilantro
juice of 1 lime
1 tsp agave nectar

Equipment needed
Sharp Knife
Cutting Board
Bowl
Spoon

How to
Peel and chop mango into 1/2″ dice.  Chop Onion.  Finely chop jalapeno.  Mince garlic.  Chop cilantro.

Mix mango, onion, jalapeno, garlic and cilantro.  Add juice of one lime and agave nectar.  Mix until combined.

Serve chilled.

Serving suggestion: Serve with fresh cup jicama “chips” or try adding black beans and place on top of salad greens for a light lunch.

Serves 4

Nutrient Analysis per Serving:
Calories: 74.6
Total Fat: 0.4
Saturated Fat: 0.1
Trans Fat:  0.0
Polyunsaturated Fat:  0.0
Monounsaturated Fat: 0.0
Cholesterol: 0.0
Sodium: 2.6
Carbs: 18.7
Fiber: 2.0
Sugars:  16.1
Protein: 1.1

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Azteca Brown Rice and Quinoa Salad

This dish may be served warm or as a cold salad.  It tastes even better if you let it set in the refrigerator overnight.

Serves 6

Ingredients:
2 cup brown rice, long grain, cooked
1 cup red quinoa, cooked
1/2 onion onion, sweet, raw
1 pablano pepper, green, raw
1 small red pepper, sweet, raw
2 ears corn on the cob, husked
1/2 cup kale, raw, chopped
1/4 cup cilantro, raw finely chopped
1 whole tomato,red, ripe, raw, chopped
2 clove garlic,raw, finely chopped
1/4 cup lime juice
1 jalapeno pepper, green, raw, finely chopped
3 stalks green onions finely sliced
Recipe Directions:
Cook brown rice in a rice cooker as per package directions. Let cool. Cook red quinoa according to package directions and set aside and let cool.  (tip:  you can prepare extra rice and quinoa andfreeze cooked portions for another meal).
Using natural wood charcoal, grill the onion, pablano peppers, red bell
pepper, and corn on the cob until soft and slightly blackened.  Remove the pepper from the grill and loosely wrap them in foil to steam for 10 minutes. Let peppers slightly cool until you are able to handle them.  Remove the pepper skins and seeds and discard. Chop the peppers.  Remove the corn kernals from the cob.   Chop the onion.  In a large bowl combine all
ingredients and season with salt and pepper to taste.  
Nutrient Analysis per Serving:
Calories: 180.9              
Total Fat: 1.7
Saturated Fat: 0.2
Trans Fat:  0.0
Polyunsaturated Fat:  0.0
Monounsaturated Fat: 0.0         
Cholesterol: 0.0
Sodium: 16.2
Carbs: 38.4              
Fiber: 4.5
Sugars:
5.5
Protein: 5.6

Tropical Fruit Salad with Lemongrass Syrup

I started growing my own fresh lemongrass.  I simply took a nice fresh green bunch of lemongrass stalks that I purchased in the produce section at my local grocery store.

I placed the lemongrass stalks into a vase of fresh water (changing it daily) and it sprouted roots.  I let it sprout for about 1 month and then planted it in organic soil on my front porch.  Lemongrass seems to like the hot weather and is growing like crazy.  It is so nice to have it on hand to make all of my delicious recipes like this one.

Starfruit or carambola can be purchased at your local grocery store in the produce section.  Look for bright green firm fruit with no brown spots. 

The flavors in this recipe are inspired by the flavors found in Southeast Asian foods.  Light and refreshing this is a perfect opening or closing to any hot summer day.

Tropical

Fruit Salad with Lemongrass Syrup

Serves 4
Ingredients:
1/2 cup sugar, granulated
1/2 cup water
2 stalks fresh lemongrass, trimmed, white
parts only
2 cups pineapple, all varieties, raw
2 medium carambola, raw (starfruit)
2 mangoes, raw
Recipe Directions:
In a saucepan add the water and sugar and
bring to a simmer until sugar is dissolved.
Add the lemongrass and set aside to cool.  Once cooled transfer to a jar or serving bowl
and chill in the refrigerator.Slice the pineapple, starfruit, and mango into bitesize pieces.   Toss well to mix.  Serve fruit salad with the lemongrass syrup
on the side for drizzling.
Nutrient Analysis per Serving:
Calories: 214.2              
Total Fat: 0.6
Saturated Fat: 0.1
Trans Fat:  0.0
Polyunsaturated Fat:  0.0
Monounsaturated Fat: 0.0         
Cholesterol: 0.0
Sodium: 5.4
Carbs: 54.4              
Fiber: 4.1
Sugars:
49.0
Protein: 1.8

Jamaican Jerk Marinade

My husband and I developed this Jerk Marinade in 2004, over a bottle of rum and a late night of cooking when we lived in South Florida. We used it to make lots of Jerk Chicken or Jerk Pork and ate this on a semi regular basis. Life on the beach was so carefree living under blue skies and steps away from the beach. It may not have been the healthiest way of living but it sure was fun. During a birthday celebration over the weekend we whipped this recipe up and used it with extra firm tofu. The result was absolutely delicious!

Serves 16

Ingredients:
1 onion onion, sweet, raw
6 stalk  green onions
2 item   pepper, scotch bonnet
1 fl oz  lime juice, raw
1 cup  orange juice, raw
.5 cup   vinegar, distilled
.5 cup   tamari, gluten free, reduced sodium
.5 cup   olive oil
2 tbsp   sugar, granulated
3 tbsp   garlic powder
1.5 tsp  cinnamon, ground
3 tsp     pepper, black, ground
3 tsp     pepper, red or cayenne
3 tsp     thyme, dried, leaves
2 tbsp   allspice, ground
Recipe Directions:
Place all ingredients in a high speed blender and blend on high until thoroughly mixed.  Use
half of the mixture to marinade tofu, meats or vegetables.   Grill tofu
(or desired item) on natural wood charcoal grill and brush on a bit of sauce while grilling.   Serve additional sauce at the table as a condiment.
Nutrient Analysis per Serving:
Calories: 103.4              
Total Fat: 7.1
Saturated Fat: 1.0
Trans Fat:  0.0
Polyunsaturated Fat:  0.0
Monounsaturated Fat: 0.0         
Cholesterol: 0.0
Sodium: 354.9
Carbs: 8.6              
Fiber: 1.1
Sugars:
4.5
Protein: 1.9

Baby Bok Choy with Mushrooms and Orange Ginger Sauce

Pulled fresh from my pot garden on my patio, the pictured (left) item is an heirloom organic variety called Shanghai Green Choy.  It is very easy to grow and prefers cooler spring or fall weather conditions.  If you are not up for growing your own, you may find a similar variety at your local grocery store labeled as Baby Bok Choy.  When choosing Bok Choy look for brightly colored leaves and firm light green stems.  




Bok Choy is loaded with vitamin A and provides a whopping 144% of your recommended daily allowance per 1 cup serving.  It contains only 20 calories, 2 grams of fiber and 3 grams of protein. It is also rich in calcium containing 16% of the recommended daily allowance. [1]. 


This recipe takes less than 30 minutes to prepare, and can be served as an entree.  It contains approximately 420 calories, 6 grams of fat, and 23 grams of protein [2]  



Tip:  Prepare millet in your Rice Cooker.  Start it first and it will be cooked and hot when you are ready to eat.  Cooking time for the millet is approximately 20 minutes.


Prep Time:  10 Minutes
Active Cook Time:  25 Minutes
Serves 2
420.29 Calories per serving.    •    PCF Ratio: 24-64-12
Protein  per serving: 23.67 g    •    Carbohydrate per serving: 75.40 g    •    Fat per serving: 5.22 g



Ingredients:
1 cup – Orange Juice, Raw
1 tbsp – Rice Vinegar
1 tbsp – Tamari, Gluten Free, Reduced Sodium
.25 tsp – Sesame Oil
1 tbsp – Ginger Root, Raw
.5 Tbsp – Agave Nectar, Organic, Raw
1 tsp – Olive Oil
8 oz – Mushroom, Raw
.50 tsp – Garlic Powder
8 item – Bok Choy, Baby
2 cup – Millet, Cooked

Recipe Directions:
First start with the Orange Ginger Sauce. Using a small saucepan add the orange juice, rice vinegar, Tamari, sesame oil and ginger to the pan. Heat on medium heat and bring mixture to a simmer. Let sauce reduce by half (approximately 15 minutes).


Meanwhile, in a skillet heat olive oil on medium heat until hot. Add white button mushrooms in one layer and sprinkle them with salt and garlic powder. Cook mushrooms over medium heat until golden brown and turn and continue cooking on other side until golden. Approximately 10 minutes. Remove mushrooms from pan and set aside.


Lay the Baby Bok Choy on a sheet pan and set under the broiler for 6 minutes flipping 1/2 way through during the cooking process. Remove from oven and roughly chop into bite sized pieces.


To serve. Add 3/4 cups of cooked millet to a bowl and top with 1/2 of the mushrooms and Baby Bok Choy. Drizzle with half of the Orange Ginger Sauce and serve immediately.


[1] http://nutritiondata.self.com
[2]http://www.myfitnesspal.com

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