Peas, Beans and Brown Rice à la Jamaica

Brown Rice = good antioxidants and helps reduce damage to cells

Peas = provides protein, fiber, vitamins A, C, and K, support heart health, aid digestion

Beans = high-fiber

Combine for a West African spicy dish from the Caribbean nation of Jamaica.

Use dried or canned beans, cook on the stove or rice cooker (see below).

  Serves 4

 

3/4 cup (95 g) organic dried kidney beans, soak overnight or 1 1/2 cups (195 g) of canned of drained red kidney beans

1 cup (240 ml) organic coconut milk

2 chopped organic scallions

6 sprigs of thyme or 2 Tbs. (6 g) of dry thyme

2 crushed garlic coves

1 bay leaf

1 tsp (2 g) allspice

1 1/2 cups (195 g) organic brown rice, washed (P.S. Jamaicans use white rice, but brown is healthier.)

Jamaican Patois/Jamiekan lanwijj:

(English-based creole language, variation in English pronunciation and vocabulary, with piece of culture, history, and the heart of the Jamaican people)

dry beans

wan 1. Drain the  soaked beans and place them in a pot of 3 cups (360 ml) of water.

tuu 2. Bring to a boil, then reduce and simmer about 45-60 minutes.

chree 3. Stir in the rest of the ingredients except the rice

foh 4. Simmer for 10 minutes.

five or faib 5. Add the rice. Add more hot water to just cover the beans.

six 6. Cover the pot and cook on low until the rice is tender and the liquid is absorbed, 20-25 minutes.

sehven 7. If there are thyme stems, remove them and the bay leaf.

eight 8. Fluff the rice and serve

canned beans

wan 1. Place in a pot.

tuu 2. Stir in the rest of the ingredients.

chree 3. Add water to cover the rice.

foh 4. Cover the pot and cook on low until the rice is tender and the liquid is absorbed, 20-25 minutes.

five or faib 5.  If there are thyme stems, remove them and the bay leaf.

six 6. Fluff the rice and serve.

rice cooker

1 cups (195 g) can of drained red kidney beans with liquid

1 cup (240 ml) organic coconut milk 

2 chopped organic scallions

2 Tbs. (12 g) of dry thyme

2 crushed garlic coves

1 bay leaf

1 tsp (2 g) allspice

1 cups (130 g) organic brown rice, washed 

wan 1. Add all the ingredients in the cooker.

tuu 2. Fluff the rice  and remove the bay leaf before serving.

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Garlic Butter

Now, how will I use garlic butter? It will add flavor to meats, seafood, vegetables, and even pasta dishes. Don't forget garlic bread and an appetizer dip as well as spread on sandwiches, burgers, and pita bread. Mixed it into soups, sauce, and marinades! Do I need to go on? 

A few ingredients and you can experiment with other dishes...

Makes 2 cups (260 g)

2 cup (260 g) organic softened butter

8 organic garlic clovers, minced

4 Tbs. (24 g) parsley, chopped

Himalayan salt and black or lemon pepper to taste

1. Mix, store in a jar, refrigerate.

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Red Lentil Soup with Spicy Carrots

My year in Turkey was wonderful, especially the food. -Mike  

Lentils are nutrient-rich, versatile, inexpensive; rich in protein, fiber, iron and B vitamins. They could be brown or green (which holds their shape), black, or red (like Turkish lentils) and yellow (used for purée). Use them in soups, stews, or salads. They do not even need to be pre-soaked. 

Acılı Havuçlu Kırmızı Mercimek Çorbası (Turkish)

Serves 4-6

Fill a bowl with lentils and water.

Let it set for 12 hours or more.

1 cup (130 g) organic red lentils, rinse several times

2 Tbs. (30 ml) olive oil

minced organic garlic

4 chopped organic carrots

diced organic onion

2 Tbs. (30 g) each: cumin and coriander

2 tsp. (10 g) each: paprika, caraway, and turmeric

4 cups (960 ml) organic vegetable broth

+1 cup (+240 ml) organic coconut milk

herbs: parsley, cilantro, and/or mint

organic lemon wedges

bir /beer/ 1. Sauté onions and garlic in the oil on medium heat.

iki /ee-kee/ 2. Add the carrots and spices for several minutes.

üç /üch/ 3. Stir in the lentils and broth.

dört /durt/ 4. Bring to a boil, reduce the heat and simmer for about 30 minutes.

beş /besh/ 5. Use a blender to the mixture into a liquid. 

altı /al-tuh/ 6. Still in the coconut milk.

yedi /ye-dee/ 7. Topped each bowl with a drizzle of coconut milk, oil, and herb(s).

sekiz /se-keez/ 8. Serve with lemon wedges.

Afiyet olsun! (Turkish)

/a-feh-yet ol-sun/

Try some of the other 

soup recipes: https://veggiefernandezs.blogspot.com/search/label/soups

or 

Turkish dishes: https://veggiefernandezs.blogspot.com/search/label/Turkish

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Spinach, Egg, and Spice Squash Wrap

 Add vegetables for breakfast or at a luncheon. 

Serves 4

2 cups (260 g) organic spinach

8 organic eggs

1 cup (130 g) Greek yogurt or a dairy free yogurt

2 small or 1 large organic squash, eg. butternut, kabocha, or hubbard peeled and diced

5 Tbs. (75 ml) avocado oil

minced organic garlic cloves

2 tsp. (10 ml) organic lemon juice

cumin

coriander

turmeric

chives

shallots

1. Blend the spinach and 4 eggs in a blender.

2. Heat a skillet with the 2 Tbs. (30 ml) oil on medium.

3. Pour fourth of the egg mixture, cook 3-4 minutes.

4. Flip over, cook several more minutes.

5. Remove and set aside.

6. Repeat to make four wraps.

7. Heart the skillet with 2 Tbs. (30 ml) oil on medium-high.

8. Sauté the squash with the cumin, coriander, and shallots, for about 8 minutes.

9. Remove and set aside.

10. Add 2 tsp. (10 mil) oil to the skillet.

11. Scramble the other 4 eggs.

12. Whisk the yogurt, lemon juice, garlic, chives, and turmeric.

13. In each wrap, add extra spinach on top of the spinach-eggs, scramble eggs, and squash.

14, Roll each one.

15. Cut in half and top with the yogurt sauce.

Looking for other breakfast dishes:

https://veggiefernandezs.blogspot.com/search/label/breakfast

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Marinated White Beans à l'Italian

White beans (fagioli bianchi) can be cannellini beans (large, nutty, creamy), white kidney beans, Great Northern beans (medium-sized), and navy beans (small and creamy). They are a stable in Italian cuisine, used in soups (eg. minestrone), salads, and other dishes with garlic, olive oil, and sage (eg. fagipoli all'uccelletto). 

Cannellini marinati (Italian)

Serves 4

2 15-ounce can (850 g) organic cannelloni beans, drained and rinsed

1/4 cup (60 ml) olive oil

2 Tps. (30 ml) white wine vinegar or balsamic vinegar 

chopped organic red onion

oregano

minced organic garlic

parsley

basil

red pepper flakes

organic pitted olives 

optional:

• organic lemon juice and zest
• chopped rosemary or thyme
• (gluten-free) toasted bread, crumbed  

uno 1. Whisk together: oil, garlic, parsley, basil, vinegar, spices, and optional lemon.

due 2. Add the beans, olives, and optional bread, then toss.

tre 3. Cover and refrigerate for at least 30 minutes.

quattro 4. Garnish with chopped red onions.

cinque 5. Serve:

• as a side dish
• snack
• in a wrap 
• in a sandwich
• salad
• on paste

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