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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Puerto Rican Mojo Sauce

The sauce is salty and sweet, with a lot of flavor. It can be used as a marinade for pork, beef, seafood, or as a condiment. Then too, you can have it with whatever you like. It is kept in the refrigerator for up to a week, in a glass jar. 

Mojo puertorriqueño (Spanish)

Makes about a cup (240 ml)

1/2 cup (15 g) mint leaves

1 cup (30 g) parsley leaves

2 organic minced garlic cloves

1/4 cup (30 g) capers, drained and rinsed

1 1/2 Tbs. (20 ml) organic lemon juice

1 tsp. (5 g) organic lemon zest

2 Tbs. (30 ml) juice from 1 sour orange (substitution: 1 1/2 tsp or 8 ml each-grapefruit, orange, lime juice and white vinegar)

1 small organic shallot, minced

1 pinch red pepper flakes

salt and black pepper to taste

3/4 cup ( 180 ml) olive oil

uno 1. Process all the ingredients in a blender.

Try: Fried Plantains with Mint Mojo: https://www.blogger.com/blog/post/edit/4757368533685219635/4604907780328545469

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Fried Plantains with Mint Mojo

Plantains are stable foods in many tropical areas. It has more starch than the common banana and is not eaten raw. They can be fried, boiled, as a dough, and are the main ingredient in many dishes.

The herb mojo sauce is Puerto Rican.

Maduros con Mojo de Menta (Spanish)

Serves 4

2 large, very ripe organic plantains, peeled and cut into 3/4-inch (18 mm) disks on a slight bias

1/2 cup (15 g) mint leaves

1 cup (30 g) parsley leaves

2 organic minced garlic cloves

1/4 cup (30 g) capers, drained and rinsed

1 1/2 Tbs. (20 ml) organic lemon juice

1 tsp. (5 g) organic lemon zest

2 Tbs. (30 ml) juice from 1 sour orange (substitution: 1 1/2 tsp or 8 ml each-grapefruit, orange, lime juice and white vinegar)

1 small organic shallot, minced

1 pinch red pepper flakes

3/4 cup ( 180 ml) olive oil

1 cup (130 g) light olive, canola, or vegetable oil

salt and ground black pepper to taste

uno 1.  Mojo sauce (about a cup/240 ml)*

Process in a blender: mint and parsley leaves, garlic, capers, lemon juice and zest, shallots, pepper flakes, and the olive oil.

dos 2. Place in a bowl and season with black pepper to taste.

tres 3. Heat the cup (130 g) of oil over medium heat until shimmering.

cuatro 4.  Add the plantains in a single layer. The oil should come at least halfway up their sides.

cinco 5. Cook, shaking the pan a little, until lightly golden brown, about 2 minutes.

seis 6. Turn over and cook about a minute.

siete 7. Reduce heat to low and continue cooking until dark golden brown and caramelized, about 4 minutes more.

ocho 8. Transfer them to a paper towel.

nueve 9. Flip a few times to drain completely.

diez 10. Season with salt and black pepper.

once 11. Provide the mojo sauce on the side.

* Make more mojo and use it as a marinade for pork, beef, seafood, or as a condiment. Then, too, in anyway you like.

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Caribbean Green Seasoning

Recipes change from island to island, from kitchen to kitchen. Start with this one and add flavors and textures to your own. 

Basically, it is a blend of green seasonings with cilantro, thyme, and green onions. But spice it up! Use it to marinade meats, stews, curries, rice dishes. But do not stop there!

Freeze leftovers up to a month

or make less

Need (organic if possible):

parsley or cilantro

celery

green onions

onion

ginger

garlic cloves 

peppers

chile 

optional herbs: thyme, basil, oregano, and/or rosemary

1/2 cup (120 ml) olive oil

garlic

2 tsp. (10 ml) white vinegar

1. Roughly chop the ingredients.

2. Purée all in a food process or blender.

 (a) Add little water if needed.

3. Use 2 Tbs. (30 g) per recipe

4. Freeze in ice cube trays and store in freezer bags. Thaw before using it. 

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