3 T olive oil
1 onion
2 cloves garlic
7 c water
1.5 T vegetable broth base
1 c barley
4 carrots
chunk of cauliflower
1 zucchini
1 tomato
1/2 c frozen corn
1/2 t basil
1/2 t oregano
1/4 t black pepper
1 T lemon juice
Dice onion, mince garlic, and sauté in a large pot in olive oil over medium heat for about 5 minutes. Add the next group of ingredients (all vegetables chopped), bring to boil and simmer for about 40 minutes. Stir in lemon juice.
Mix in bowl to form a thin batter:
2 c corn flour
1/2 c flour
2 t cumin seeds
1/3 t salt
1 largish onion finely chopped
handful of cilantro or parsley, finely chopped
water as needed
Spread thin in pan in oil and fry over low heat until golden brown on each side.
1/3 c cream
1 t sugar
1/3 t vanilla
Mix, whip on medium speed in chilled bowl for about two minutes until soft peaks form (peaks should not immediately collapse). Don’t overwhip or gets buttery.
Makes 4 servings.
INGREDIENTS [doubled in brackets]
2 c whole wheat flour [4 c] (1 1/2 c for chocolate zucchini bread [3 c])
2 t baking powder [4 t]
1 t salt [2 t]
1 T cinnamon (for apple or pineapple option) [2 T]
3 eggs [6 eggs]
(TRY 2/3 c) 3/4 c oil [1.5 c]
2 t vanilla [4 t]
1.5 t blackstrap molasses [3 t] (optional — works with banana, pineapple)
3 t (4 t) vanilla
1 c sugar [2 c]
2.5 c grated zucchini or raw squash or pumpkin (or 1.5 c cooked/mashed pumpkin or sweet potato) [5 (3) c ]
2/3 c chopped walnuts (optional) [1 1/3 c]
1/2 c shredded coconut [1 c]
1/3 c raisins (optional) [2/3 c]
2 T lime or lemon juice (optional) [4 T]
FOR FRUITY: 1 c crushed pineapple/mango/banana (1.5 bananas)/apple (pealed) or 1 orange with peel grated, then seeded, diced [2 c]
FOR CHOCOLATEY: 1/2 c chocolate chips and 1/2 c cocoa [1 +1 c]
Preheat the oven to 350°.
Combine wet and dry ingredients separately then mix together. Pour batter into 2 greased 8×4.5″ loaf pans (about 1.25-1.5 c in each) and bake at 350 for 50-60 minutes until an inserted butter knife comes out without liquid batter. Do not overcook. Let cool 10 minutes before removing from pans. For better slicing, refrigerate a few hrs.
For muffins, use two muffin pans (24 muffins), bake 15-20 minutes.
Makes 2 loaves [4 if doubled].
FAVORITES:
Stan: Sweet-potato-pineapple-walnut-cinnamon;
Kelly: Zucchini-banana-pineapple-walnut-cinnamon-molasses
Adapted from https://www.garlicandzest.com/ultra-moist-zucchini-bread/
Also see, for the best of all, Heather’s Perfect Whole Wheat Banana Bread and Double Chocolate Zucchini Bread.
PRIOR VERSIONS:
2021-08: 3 eggs plus 1 white, 2 t baking soda, 1.5 t baking powder
14 oz diced chilis (fire roasted is nice)
28 oz can green enchilada sauce
3 3/4 lb bone-in pork chops
1 c water
2 T oil
1 c diced onion (~1 small or medium)
oregano, lemon pepper, garlic powder, bay leaves
Put a little oil in the instant pot and some in a cast iron pan. Cook the onions on saute in the instant pot until translucent while you brown the outside of the chops in the pan, then set them aside. When the chops are all browned and the onions are done, add 1/5 can of enchilada sauce to the instant pot and stir. Add the chops alternating with the rest of the enchilada sauce, putting a thin layer of sauce between each layer of chops. Add 1 or 2 bay leaves and some lemon pepper, garlic powder, and oregano. Use the cup of water to deglaze the pan you browned the chops in and add liquid to the instant pot. Cook on high pressure for 40 minutes. Removed the chops and break them up, discarding bones. If desired, thicken the sauce with a roux of flour and butter. Add the meat back into the chili verde and serve with tortillas and sour cream.
Mix 2 T flour, 1 T cocoa, 1/4 t baking powder, 1/8 t baking soda and a pinch salt well in a mug. Add 1 egg, 1/2 cup grated zucchini. 1/2 T oil. 1 T honey, 1 T chocolate chips and 1/2 t vanilla extract. Mix well again. Sprinkle 1/2 T chocolate chips on top and microwave for 1 1/2 minutes (on our microwave – yours may vary).
https://meals.bluezones.com/recipe/56c496faf83f55a2e4d91b35
Double everything except the green beans. Can use cream & water (3 parts cream to 2 parts water) instead of coconut milk. Add 1/4 t cayenne pepper and 1/4 t salt at end. Thicken at end by bringing to a boil and then adding 1 T corn starch suspended in 1/3 c cold water, stir.
1 cup black beans
2 eggs
1/2 tablespoon vanilla extract
optional – 1/2-1 cup applesauce
3/4 cup cocoa
1/2 teaspoon baking soda
2/3 cup oil (divided)
1/2 cup boiling water
1 cup flour
1 cup sugar
1/4 teaspoon salt
3/4 cup chocolate chips
optional – 1/2 cup chopped walnuts
Blend together black beans, eggs, vanilla and optional applesauce* until smooth. Set aside.
Ina large bowl, combine the cocoa, baking soda and 1/3 cup of the oil. Add boiling water all at once and stir until thickened. Add the remaining 1/3 cup oil and the sugar and mix well.
Add the ingredients from the blender, the flour and the salt. Mix well again. Add the chocolate chips and optional nuts. Bake in a 9×13 inch pan that has been sprayed lightly with cooking spray at 350 degrees F for 30-35 minutes.
*Applesauce makes it moister, but also more cake-like. Alternately, instead of the applesauce, you can add 1/4 cup more chocolate chips for moistness.
PREP: 20 MINS
COOK: 50 MINS
SERVES 6-8
4 boneless, skinless chicken breasts
3 tbsp olive oil
2 onions, 1 roughly chopped, 1 sliced
1 can diced tomatoes
½ T ginger
½ T cinnamon
1 t garlic
1 t turmeric
1 t cumin
1 T coriander
1 large butternut squash or 3 medium sweet potatoes
2-3 cups chicken stock
2 tbsp brown sugar
2 tbsp red wine vinegar
dried cherries or raisins
To serve
1 small red onion, finely chopped
zest 1 lemon
handful mint leaves
feta cheese, crumbled
couscous
natural yogurt
Season 4 boneless, skinless chicken breasts. Heat 2 tbsp olive oil in a flameproof dish, then brown the chicken on all sides. Remove the chicken to a plate.
Whizz 1 chopped onion and tomatoes into a rough paste.
Fry 1 sliced onion in 1 tbsp olive oil in the dish until softened, then add spices and fry for 1 min more until fragrant. Add the paste and fry for another few mins to soften.
Return the chicken to the dish with squash, cut into big chunks, 600ml chicken stock, 2 tbsp brown sugar and 2 tbsp red wine vinegar.
Bring to a simmer, then cook for 30 mins until the chicken is cooked through.
Lift the chicken out and stir in dried fruit, then continue simmering the sauce to thicken while you shred the chicken into bite-sized chunks. Stir the chicken back into the sauce and season.
Mix 1 finely chopped small red onion, the zest of 1 lemon, a handful of mint leaves and 100g crumbled feta cheese. Scatter over the dish, then serve with couscous and natural yogurt.
Adapted from https://www.bbcgoodfood.com/recipes/moroccan-chicken-one-pot
BASIC BREADED FRIED FISH
Basically, 2/3 lb of Swai feeds 7 people. Bread then fry 3-min per side until flakey. Eat on a sandwich with mayo, pickles, tomato, lettuce, etc., or with rice and mango chutney or fruit salad and veggies.
Breading: 1:1 cornmeal and flour plus salt, pepper, garlic powder.
Fry fish over medium heat (ideally 375) for 2-3 minutes per side for thin fillets and 5-7 for thicker. Can use same coating for fried zucchini sticks.
MOJARRA FRITA
1 fish (e.g. tilapia or surfperch)
1/2 t each of garlic salt, salt, pepper
flour (and cornmeal)
4 cloves garlic, sliced
lemon peel
Clean and scale the fish. Rinse and dry. Make 4 diagonal cuts on each site to aid integration of flavors and cooking.
Mix salt, pepper, garlic salt, rub it on the fish, dip in it in the flour or 1:1 flour:cornmeal.
Heat ½ to 1 inch oil over medium heat (not smoking). When hot (drop in a fresh bread crumb and see if it sizzles), add the sliced garlic cloves and lemon peels and fish to the frying oil. Cook for up to 4-5 minutes per side until golden brown.
Remove fish, remove excess oil with paper towels, serve immediately tops with the garlic slices.
SALAD FOR MOJARRA FRITA
Juice of large lemon or 3 limes
1 t white sugar
4 T white vinegar
salt and pepper
pinch of cumin
1/2 head green cabbage, shredded
1 carrot, grated
2-3 medium tomatos, diced
1/4 c chopped cilantro
mix the first 4 ingredients first then mix with vegetables. Refrigerate 30 min before serving.
GARLIC LIME FILET
1 1/2 swai, tilapia or other fish filets
2 T cornmeal (optional)
2 T flour (optional)
salt and pepper to taste
1/8 c oil +1/8 c butter
6 cloves garlic, thinly sliced
1 lime, cut in wedges
Combine cornmeal, flour, salt, and pepper. Pat the filets dry with paper towel, then dip in the cornmeal mix.
Heat oil and butter over medium heat. Once hot, fry the garlic slices until they are just golden (a few seconds), then remove them and set aside.
Place the fish in the hot garlic oil and fry over medium heat (ideally 375) for 2-3 minutes per side for thin fillets (1/3 inch thick) and 5-7 for thicker, until flaky. Do not turn the fish until the first side is golden and cooked. Remove and top with the garlic slices.
Serve with lime wedges, rice, and salad or steamed vegetables.
Harina de Maiz
Water
Salt
Mix the first 2 ingredients in approximately 1:1 proportions and adjust to the consistency of play dough. Add salt to taste. Mold into the thickness of a pancake and fry in oil until each side is firm. Fry covered over low heat for better consistency. Split open one side and fill with sweet or savory fillings.
If cooking several, just brown the outsides in frying pan then bake in oven for 15-18 min at 350 to cook the insides. Remove or open oven and wait 5-10 minutes before eating so the inside is done.
2 stalks celery, diced
2 medium carrots, diced
1/2 large onion, diced
1 c cooked chicken, diced
3 eggs
2 c cooked rice
1/2 t sesame oil
3 T vegetable oil
2 T soy sauce
Blend eggs and fry in a thin layer in oil. When done, chop with a spatula and set aside. Add remainder of oil and fry celery and onion for 3 minutes then add carrots and stir occasionally until they begin to soften. Add chicken, sesame oil, and soy sauce and fry for a few more minutes until vegetables are as tender as desired. Add rice and eggs and continue frying until all is hot. (May need to adjust ingredients to taste.)
Adapted from https://joyfoodsunshine.com/dairy-free-pumpkin-pie/
Ingredients:
Pie crust dough
1/2 head med cabbage, finely sliced
cooking fat
2 small onions, finely sliced
salt
3 hard boiled eggs
chicken, cooked and diced (optional)
Saute onions in fat until start to brown, set aside. Saute cabbage in fat or steam until begins to soften. Set aside. Boil 3 eggs and slice. Layer bottom crust, cabbage/onion, eggs, chicken (unless you think the chicken should come before the egg), cabbage/onion, top crust. Bake for 15 min at 425 then reduce heat to 350 and bake about 30 min more until crust is browned.
Adapted from https://byopiapress.wordpress.com/2016/03/13/diy-cabbage-pie/
Bring water to a boil below a steamer basket. Add cut vegetables, steaming for:
carrots, zucchini — 9 min
cabbage, broccoli, cauliflower — 4 min
Add a little lemon juice to cut the bitter, and a little butter; salt on the side.
Remove outer leaves and slice 1/4 head of cabbage. Place in bowl with 1/4 c water. Cover with plastic wrap with a hole punched in it. Microwave on high 2 minutes.
Drain, add bit of lemon (cuts the bitter), butter and tiny bit or no salt.
1 gallon whole milk
1 c plain yogurt
Pour milk into Instant Pot. Push Yogurt button until it says boil. Put a lid on (glass lid ok). When it beeps (temp at 180), turn it off, take the liner out, and cool in an ice bath to 120-125 (110 on small instant read meat thermometer, 120 on small black instant read, 117 on blue lab thermometer) (or just let cool). Stir in starter. Return to Instant Pot and push Yogurt button until says 8:00. When done, set aside 1 cup as starter for next time.