Greek Salads

Add some olives too!

Fruit Salads

Add a little fruit to your dinner servings

Kale Salad with Apples

Stir-frying Kale enriches the flavor

Sweet potatoes were grown in Polynesia and spread by vine cuttings instead of by seeds. They have been found in the Cook Islands as early as 1210 CE. The Polynesians spread them to Easter Island, Hawai'i and New Zealand by 1400 CE. They are now grown around the world.

If you grow them, their leaves are edible, prepared like spinach or turnip greens.
Sweet potato field during fall harvest, fresh and delicious sweet potatoes, sweet potato flowers and sweet potato shoots dug out of the soil Sweet potato field during fall harvest, fresh and delicious sweet potatoes, sweet potato flowers and sweet potato shoots dug out of the soil sweet potato vine stock pictures, royalty-free photos & images
Serves 2
Preheat the oven to 400ºF (200ºC)

2 large organic sweet potatoes, washed and slice into thin rounds
2 Tbs. (30 ml) olive oil 
ground cinnamon
crumbled feta cheese or dairy-free goat cheese
organic honey 
chopped parsley 
chopped organic walnuts or pecans


~Prot0-Polynesian~

(reconstructed ancestor of all

modern Polynesian languages)


tasi 1. Line a baking sheet with parchment paper and drizzle if olive oil.


rua /ru-a/2. Place the sweet potato round on the baking sheet, drizzle with oil and cinnamon. 


tolu 3. Roast for about 10-15 minutes on both sides.


 fa 4. Remove them from the oven and top each with a cheese and drizzle of honey.


rima 5. Garnish with parsley and nuts.


ono /o-no/ 6. Serve as side dish  or as a snack.

Teat your guest to some holiday nuts or just have them around when you like a snake.
Serves 16
Preheat the oven to 350ºF (175ºC)

1 cup (455 g) each organic: walnut and pecan halves; unsalted almonds and cashews
1/4 tsp. (1,2 g) cumin and cayenne pepper
1/2 cup (65 g) organic sugar
1/4 cup (60 ml) water
1 Tbs. (15 g) butter
1 tsp. (4 g) Himalayan salt
1/2 tsp. (2 g) black pepper

1. Line a baking sheet with foil and spray with cooking oil.
2. Mix all the nuts in a bowl.
3. Toss with the spices.
4. Heat the sugar, water, and butter over medium heat. Cook about a minute.
5. Pour over the nuts and stir to coat.
6. Transfer to the baking sheet and bake for 10 minutes.
7. Stir nuts with the syrup and spread out in a single layer.
8. Bake for about 6 more minutes.
9. Cool before serving.


Bison has less fat than beef. Feel free to substitute with your favorite organic ground meat. 
Serve 4
Preheat the oven to 400ºF (200ºC)
Adjust the spices to taste.

1 Tbs. (15 ml) avocado oil 
1 cup (130 g) organic: chopped onion and canned black beans (rinsed and drained)
1 Tbs. (15 g) organic tomato paste
minced organic garlic
1 pound (455 g) ground, grass feed bison
14 1/2 ounce can (400 g) organic diced tomatoes
1 Tbs. (6 g) each: chili powder and oregano
1 tsp. (2 g) ground cumin
4 large organic bell peppers
1/2 cup (65 g) (dairy-free) crumble cheese
chopped cilantro or parsley for garnish

1. Heat the oil over medium heat.
2. Sauté the onions for 5 minutes.
3. Stir in the tomato paste and garlic. Cook about 1 to 2 minutes.
4. Add the meat and brown.
5. Add the diced tomatoes and black beans.
6. Season with the spices.
7. Remove from the stove.

8. Cut the peppers in half lengthwise.
9. Scoop out the core and seeds.
10. Place on a baking sheet, cut side up.
11. Spoon the mixture into the peppers. Cover with foil.
12. Bake for about 25 minutes.
13. Remove and top with cheese.
14. Return to the oven and cook, uncovered, for 10 minutes.
15. Remove and garnish the tops.

Pilaf (aka pilav or pilau) is a rice dish, usually sautéed, or in some regions, a wheat dish. It is cooked in stock or broth, add regional spices and vegetables or meat. It is a stable dish found nearly all parts of the world: from the Middle East to Central Asia and South Africa to Latin America, even in the Caribbean. 

Bite of history: Alexander the Great, early 4th century BCE, brought pilaf back to Macedonia (Greece) from ancient Iran. 
(Persian) پلو وحشی برنج
/plo vahshi baranj/
Serves 3-4

1 cup (130 g) each organic chopped, onion, celery, and bell pepper
1 cup (130 g) organic wild rice, rinse well and drain
3 cups (720 ml) organic vegetable broth
1 Tbs. (15 ml) avocado oil
1/2 cup (65 g) organic chopped carrot
2 slices of chopped ham
1/2 Tbs. (7 g) soy sauce or gluten-free liquid aminos or tamari 

یک /yek/ ١  Bring the broth to a boil.


دو /do/ ۲ Add the rice, return to boiling, and cover. 


سه  /se/ ۳ Turn the heat to medium-low, keeping rice at a gentile simmer.


چهار /chahār/ ۴ Check the rice after 40 minutes for desired texture.


پنج /panj/ ۵ In a large skillet, heat the oil over medium-high.


شش /shesh/ ۶ Sauté the onions, celery, peppers, and carrots about 5 minutes. Add a 1 Tbs. (15 ml) of water, add a lid and steam if y0u want softer vegetables.

 

هفت /haft/ ۷  Move the vegetables to the side of the skillet and add the chopped ham. Cook a few minutes.


هشت /hasht/ ۸ Mix the vegetables and ham. Then add the rice and the soy sauce/liquid aminos/tamari.


نه /noh/ ۹ Stir about 2 minutes. Serve hot or room temperature.



Bite of History:
The sweet potato (also called yams in North America) is native to present-day Ecuador. It was domesticated in either Central or South America nearly 5 000 years ago! But is was grown in Polynesia from vine cuttings from sailors who went to South America and returned, spreading the seeds from Polynesia to Easter Island, Hawaii, and New Zealand. In the 11th century, sweet potatoes were being grown in Cook Island.
Patatas dulces asadas tropicales (Spanish)
Serves 4-6
Preheat the oven to 425F (22C)

2 pounds/ (910 g) organic sweet potatoes, peeled or not, cut into bite-size chunks
1/4 cup (60 ml) coconut oil
3 Tbs. (45 ml) organic lime juice
organic lime zest
4 organic scallions, thinly sliced (separate the green and white parts of the scallions)
dash of cayenne pepper to taste

uno 1. Toss the sweet potatoes with the oil in a bowl. Save the oil.


dos 2. Lay the chunks on a backing sheet in even layers.


tres 3. Roast without stirring until they are lightly brown, about 18-20 minutes.


cuatro 4. Add to the bowl with the oil, stir in the lime juice, zest, white scallions, and cayenne pepper.


cinco 5. Transfer the sweet potatoes to the bowl. Toss a few time while they set for 15 minutes.


seis 6. Transfer to a serving dish and sprinkle with the green scallions.


PS "Tropical?" Well the coconut oil and lime juice

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