Spaghetti Squash Casserole à la Mexican

Spaghetti squash is also called "noodle squash or vegetable spaghetti". It originated in the countryside of northern Manchuria, China and introduced into Japan in 1920s. 

Now, add some black beans and corn, queso fresco...= a Mexican dish

 

Cazuela De Calabaza Espagueti

a la Mexicana (Spanish)

Serves 4

Preheat the oven to 375F (190C)

1 organic spaghetti squash, cut in half lengthwise and remove the seeds

3 Tbs. (45 ml) olive oil

3 minced organic garlic cloves

1 tsp. (2 g) each: cumin and paprika

rinsed organic black beans

frozen organic corn

organic cherry tomatoes cut in half

minced organic scallions

1 jalapeño chile, stemmed, seeded, and minced or cayenne pepper

1 organic avocado, cut into bite size pieces

queso fresco or other type of (dairy-free) cheese

organic lime wedges

uno 1. Place the oven rack in the middle.

dos 2. Spray the baking sheet with an oil spray.

tres 3. Brush cut sides of the squash and place them side down on the baking sheet.

cuatro 4. Bake from 40 to 45 minutes.

cinco 5. Remove, flip over and let them cool for about 20 minutes.

seis 6. In a microwave bowl, combine the garlic, paprika, cumin, and 2 Tbs. (30 ml) oil.

siete 7. Microwave for 30 seconds.

ocho 8. Stir in the corn, beans, tomatoes, minced scallions, and jalapeños. 

nueve 9. Use a folk to scrape the squash into strands over a bowl with the corn mixture.

diez 10. Stir and then spread the mixture into a baking dish. Cover with foil and bake 20-25 minutes.

once 11. Remove and sprinkle with avocado, cheese, and sliced scallions.

doce 12. Serve with lime wedges.

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Mixican Quinoa Dish

Quinoa from the Quechua word kinwa or kinuwa is a flowering plant which originated in the Andean region of northwestern South America some 5200-7000 years ago. Though, it was not eaten by people until 3000-4000 years ago in the Lake Titicaca basin of Peru and Bolivia. It now has spread to 70 countries.

📌Certified quinoa is gluten free, but might cause problems for some people with celiac disease.

Quinoa plant

                        Plato Mexicano de Quinua (Spanish)

                                          Serves 3

                                  

2 cups (260 g) each organic: quinoa and diced bell peppers

4 cups (960 ml) water

1 (15 ounce/430 g) organic black beans, rinsed and drained

1 cup (130 g) each organic: frozen corn, salsa, diced red tomatoes, cilantro or parsley (for garnish)

1 diced organic tomato

1 Tbs. (15 g) jalapeños

2 tsp. (4 g) chili powder

1 tsp. (2 g) each: smoked paprika and garlic powder

sliced organic avocado (for garnish)

organic lime wedges 

~Quechua numbers~

huk 1. Add add ingredients (except cilantro/parsley) in a large pot with a lid.

iskay 2. Stir, cover, and bring to a boil.

kimsa 3. Turn down to medium/low heat and cook covered for 15 minutes, until the liquid is absorbed.

tawa 4. Stir in the cilantro/parsley.

pichqa 5. Serve with organic: sour cream, (dairy-free) yogurt, cilantro/parsley, avocado and lime wedges.

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Edamame Succotash

Succotash stew was introduced to the British-American colonists in the 17th century by Algonquian Native Americans. It became a standard meal in New England. Instead of using lima beans, the Asian edamame beans are used for a little more protein and different taste. The dish was popular during the Great Depression of the 1930s  in the U.S.

Succotash < Narraqgansett language: sohqultahhash "broken corn kernels"

Serves 4

1 cup (130 g) each frozen organic: corn and edamame, thawed

diced each 1 organic: onion and red pepper

1 Tbs. (15 ml) each: olive oil and (dairy-free) organic butter

1 cup (130 g) chopped organic tomatoes

1 tsp.  (2 g) paprika

optional organic:

• onions
• potatoes
• turnips
• corned beef
• salt pork
• okra

1. Sauté the corn, onions, peppers (any optional ingredients) in the oil and butter.

2. Stir in the edamame and tomatoes, cook a few minutes.

3. Season with paprika.

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More than Corn on the Cob and Butter

Spanish "maíz" from Taíno mahiz for the plant, was first domesticated by indigenous peoples in southern Mexico about 10 000 years ago. It was only 1-inch (25-mm) long and one per plant! 

Spaniards brought it back Europe after 1492, but it was not very popular for centuries.

Here are other ways to enjoy corn on the cob:

1. Miso-Mayo

1 Tbs. (15 ml) each: miso paste and (vegan) mayonnaise.

Stir together.

2. Mustard-Tarragon

2 Tbs. (30 g) yellow mustard 

1 tsp. (5 ml) organic lemon zest

1 Tbs. (6 g) tarragon

Stir together in a cup (130 g) organic (dairy-free) butter.

3. Barbecue Butter

1/2 cup (65 g) organic (dairy-free) butter

2 tsp. (10 ml) BBQ sauce

Mix together.

4. Olive Oil and Basil

Drizzle corn with olive oil and sprinkle of ground black pepper and fresh basil

iro (“man”) 5. Midwest Corn

Cook corn in a mixture of (dairy-free) organic milk and butter

and topped with:

• some sliced jalapeños
• chili powder
• cumin
• garlic 
• sliced green onions
• (dairy-free) cheese

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Brazilian Rice with Chicken

 Brazilian cuisine blends three cultures: native Indians, Portuguese, and African. Each adds their own identities to each dish and each region of the country has their own "dish".

Galinhada (Brazilian Portuguese)

Serves 6

juice of 2 organic lemons

minced 1 clove of garlic

chopped 2 each, organic onions and scallions

2 pounds (910 g) organic chicken, cut into pieces

1 cup (130 g) rice

1/2 pound (65 g) organic cooked frozen corn

1/2 cup (65 g) sliced black olives

3-4 Tbs. (45-60 ml) olive oil

pinch of saffron

black pepper (to taste)

optional: 1 chopped seeded pepper, desired heat

(Brazilian Portuguese)

A. Marinade/ vine d'albo

um 1. Mix together: lemon juice, garlic, 1 onion, 1 scallion, parsley, black pepper, and optional hot peppers.

dois 2. Marinade the chicken for an hour, turn over a few times.

três 3. Drain the chicken, reserve the marinade sauce and brown the chicken in a fraying pan with half the olive oil.

quatro 4. Cover the chicken with the rest of the marinade, add water if necessary, and simmer until cooked.

cinco 5.  Remove the cooled chicken and shred it. Set aside. RESERVE the broth.

B. Continue:

seis 6. Sauté the rest of the onions and scallion.

sete 7. Add uncooked rice and mix.

oito 8. Mix in the chicken, corn, olives, and saffron.

nove 9. Add 2 cups (480 ml) broth. (Add water if you do not have enough broth.)

dez 10. Cook until the rice is done.

Bom apetite!

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Summer Hummus

It is a mixture of hummus and a dip, topped with vegetables. Add a salad or snack in the afternoon, as well as a nice appetizer!

(Arabic) حمص صيفي

/hams sayfi/

(Hebrew) חומוס קיץ

Serves 6

A. Toppings:

3/4 cup (115 g) organic cherry tomatoes, diced

1 medium ear of organic corn, kernels cut off the cob. Frozen or canned works well.

1 Tbs. (15 ml) olive oil

2 tsp. (10 ml) balsamic vinegar

2 Tbs. (8 g) chopped chives

1 Tbs. (5 g) chopped basil

black pepper

1. Stir all the ingredients together.

B. Hummus:

2 (15-ounce/425 g) cans, organic chickpeas, drained, and rinsed

zest of 1/2 organic lemon

juice of 1 organic lemon

2 organic cloves of garlic

1/3 cup (75 g) tahini

3/4 cup (180 ml) olive oil

optional: grilled (gluten free) pita bread
black pepper

1. Combine everything in the food processor except the oil. Pulse 10-15 times.

2. Add the oil. 

3. Blend until it is smooth and creamy.

C. Serve:

1. Transfer the hummus into a serving bowl, add the toppings.

2. Garnish with extra basil and serve with grilled pita bead and other organic, raw vegetables .

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Lentil Stew In No Time

Most stews take hours to cook, but this dish, perfect for dinner or lunch, cooks up in a hurry!

Serves 4-6

1 Tbs. (15 ml) olive oil

1 organic onion, chopped 

3 organic carrots,  peeled and sliced 

1 large organic turnip, peeled and cut into quarters

1 organic garlic clove, sliced

6 cups (1440 ml) organic vegetable broth

1 (15-ounce/430 g) organic can of lentils, drained and rinsed

1 cup (130 g) organic frozen corn

pinch or two of black pepper

1 Tbs. (15 g) chopped parsley

optionals: 

• 8 organic Brussels sprouts, cut in half
• other organic vegetables of choice
• organic beans
• leftover vegetables

1. In a Dutch oven, heat the oil over high heat.

2. Add the onion and sauté until softened, about 3 minutes.

3. Add the carrots, turnip, garlic, (optional items), and sauté another 3 minutes.

4. Add the broth and bring to a boil.

5. Reduce the heat to a simmer and cook until the vegetables are tender, about 5 minutes.

6. Add the lentils, corn, pepper, and parsley. 

7. Cook for another minute to heat the lentils and corn.

8. Store in a covered container in the refrigerator for a week or freezer for longer.

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Legume Pasta Salad Lunch

Your children will open their lunchbox and find this colorful and yummy salad. And you know that it is full of healthy foods for them.

Pranzo con insalata di pasta di legumi (Italian)

Serves 4

(Save some for yourself today.)

8 ounce (225 g) organic chickpeas or lentil

penne or fusilli pasta

1/2 cup (65 g) each frozen and organic: corn and peas

1/4 cup (30 g) each: grated (diary-free) cheese and organic sunflower or pumpkin seeds (or mix them)

1 finely chopped organic red pepper

juice from 1 organic lemon

1/4 cup (60 ml) olive oil

2 Tbs. (30 g) chopped basil

microgreens* for garnish

1. Cook pasta as directed.

2. Drain and rinse with cold water.

3. Place in a bowl and set aside.

4. Place frozen corn and peas in a bowl. 

5. Boil some water and pour over them to thaw.

6. Drain and mix them tiny the pasta alone with the red peppers.

7. Toss with lemon juice, oil, and cheese.

8. Top with the seeds and microgreens.

Add to the lunch (organic):

• blueberries, blackberries and sliced strawberries
• edamame
• juice

*types of microgreens (young vegetable greens about 1-3 inches/2,5-7,5 cm) tall:

• cauliflower, broccoli, cabbage, watercress, radish and arugula
• lettuce, endive, chicory and radicchio
• dill, carrot, fennel and celery
• garlic, onion, leek
• amaranth, quinoa Swiss chard, beet and spinach
• melon, cucumber and squash

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Sweet Corn with Tomatoes, Avocado, and Basil Salad

A summer salad served with anything grilled or as a fresh side dish. For some heat, add chopped jalapeño. If you do not have basil, use a mix of herbs. Some grilled green onions is great, also.

Serves 6-8 

6 ears organic sweet corn

2 pints (910 g) organic cherry tomatoes, cut in half

2 organic avocados, cut into cubes

1/2 cup (100 g) chopped basil

1/4 cup (60 ml) each: olive oil and organic apple cider vinegar

ground black pepper to taste

(optionals: jalapeños, grilled green onions)

1. Fill a large pot with a lid with 1-inch (2.55 cm) of water.

2. Bring to a boil over high heat.

3. Prepare an ice water bath. Set aside.

4. When the water is boiling, add the ears of corn (Break them in half if you need to.)

5. Cover and reduce the heat to medium.

6. Steam for 6 minutes.

7. Remove the pot from the heat. Use tongs, put the corn into the ice water until cool, 3-4 minutes.

8. When the corn is cool enough to handle, use a sharp knife to cut the kernels lengthwise.

9. In a salad bowl, put in the corn kernels, tomatoes, avocado, (jalapeños), and basil or mix herbs.

10. Add the oil and vinegar. Stir to coat.

11. Season with black pepper to taste (and grilled green onions).

cutting the kernels off of corn

-modified Salad Days

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Stuffed Zucchini with Chicken

Leftover chicken or rotisserie chicken is added to the stuffing for a wonderful meal.

Serves 4

Heat the broiler.

4 medium or two large organic zucchini

1 Tbs.  (15 ml) olive oil

black pepper

1 pound (455 g) organic potatoes cut into large cubes

1 cup (240 ml) Greek or plain (dairy-free) yogurt

4 ounces (115 g) (dairy-free) shredded cheddar cheese

1 cup (200 g) each organic: corn kernels and cooked shredded chicken

1 tsp. (4,5 g) chopped thyme

1. Split zucchini lengthwise.

2. Scoop out the inside. Save in a bowl.

3. Place the zucchini on a foil-lined baking sheet. 

4. Toss with the oil and sprinkle with black pepper.

5.  Broil cut side down for 4 minutes.

6. Flip zucchini and leave on baking sheet.

7. Bring a pot of water to a boil.

8. Add the potatoes and cook 8-10 minutes until tender.

9. Drain and transfer to a large bowl.

10. Smash potatoes with yogurt and half the cheddar cheese.

11. Stir in the corn, chicken, thyme, and some more black pepper to taste.

12. Divide the potatoes mixture evenly amongst zucchini.

13. Broil 8-10 minutes until browned and heated through.

-modified "FamilyCircle" magazine

Fresh zucchini from the yard

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Orzo with Artichoke Pesto

Orzo, a short-cut pasta (not gluten-free) from Italy pairs with artichokes to make a pesto to enrich an dish.

Orzo con Carciofi Pesto (Italian) 

Serves 6

1 12-ounce (340 g) organic artichoke hearts                      >
1 pound (455 g) whole-wheat orzo pasta

2 ears of organic corn or 1 cup (200 g) of organic frozen of corn

1/4 cup (50 g) chopped toasted organic walnut pieces

1/2 cup (100 g) fresh or 8 tsp. (35 g) dry each: oregano and parsley

zest of 1 organic lemon

1/4 cup (60 ml) orange lemon juice

1 smashed garlic clove

1/2 tsp. (2,25 g) black pepper

3/4 cup 180 ml) extra-virgin olive oil

2 cups (400 g) orange cherry tomatoes cut in half

1 1/2 cups (300 g) grated Parmesan 

uno 1. Bring a pot of salted water to a boil over high heat.
due 2. Add the orzo pasta and cook, stir a few times, until tender but still firm, about 8 minutes.
tre 3. Drain, reserving 1/2 cup (120 ml) pasta water.  Put the pasta in a bowl.
quattro 4. Corn
  (a) corn on the cob: grill over medium-high heat or on a charcoal grill, turn a few times, cook about 10 minutes. Let the corn cool slightly. Use a large knife to remove the kernels. Add the corn to the bowl
 (b) frozen corn: thaw and add to the bowl
cinque 5. In a food processor, combine 2 cups (400 g) of artichokes, the walnuts, parsley, oregano, lemon zest, lemon juice, garlic, black pepper, and oil.
sei 6.  Blend until the mixture is thick and smooth.
sette 7. Chop the remaining artichoke hearts into small pieces and add to the bow.

0tto 8. Add the pesto, tomatoes, cheese, and pasta water.
nove 9. Toss until all the ingredients are coated.
dieci 10. Serve warm or at room temperature.

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Corn Summer Salad

Corn, Spanish: maíz    Taíno (spoken by Taíno Caribbean people): matiz was domesticate in southern Mexico about 10 000 years ago.

Ensalada de Verano de Maíz (Spanish)

Adjust the amount of ingredients for the number of people.

1. Grill* organic corn on the cob.

2. Slice the kernels into a large bowl.

3. Toss with organic tomatoes cut in half.

4. Add diced organic: cucumbers, avocados, and red onions.

5. Fold in mozzarella balls or dairy-fee goat cheese.

6. Squeeze some organic lemon juice over the top.

7. Top with torn bail leaves. 

*Can grill in a pan or BBQ

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Grilled Vegetarian Flautas

Flautas are made with flour tortillas. Taquitos are made with corn tortillas. Now you know the difference. Except in the U.S., some restaurants make taquitos with flour. 

Flautas vegetarianas a la parrilla (Spanish)

Makes 16 flautas

1 poblano pepper
1/4 cup (60 ml) olive oil
4 ears of organic corn on the cob
2 tsp. (9 g) ground cumin
4 cups (800 g) cooked organic pinto beans (about 3 cans, drained and rinsed)
1/2 tsp. (2,25 g) black pepper
pinch or two garlic powder
1/2 cup + 2 Tbs. (150 ml) red wine vinegar
2 Tbs. (9 g) each: green chiles and chopped cilantro or parsley
16 organic (gluten-free) flour tortillas
1/4 head of shredded organic lettuce
1 cup (200 g) organic diced tomatoes
1 cup (200 g) (dairy-free) crumbled cheese
organic (dairy-free) yogurt

1. Heat the grill to medium.
2. Brush poblano pepper with 1 Tbs. (15 ml) oil.
3. Grill directly over the heat until pepper is blistering and blackened.
4. Remove from the heat and place in a plastic bag, seal, and refrigerate.
5. Once fooled, peel, de-seed, and dice into small pieces.
6. Brush ears of corn with 1/2 Tbs. (7,5 ml) oil and 1 tsp. (4,5 g) cumin.
7. Grill for 6 minutes; turn and grill another 6-8 minutes, until kernels are tender and starting to blacken.
8. Once cooled, cut kernels off the cob.
9. In a bowl, combine corn and roasted poblano.
10. In a bowl, combine the beans, rest of the cumin, pepper, garlic powder, vinegar, chiles, and cilantro/parsley.
11. Mash mixture with a fork until beans are mostly mashed with a few whole beans.
12. One each tortilla, spread about 2 Tbs. (9 g) ban mixture from top to bottom.
13. Top with corn-poblano mixture.
14. Room tortillas from left to right to form flautas.
 (a) Brush a little water on the edge of the tortilla and press to seal.
15. Brush the outside of each flat lightly with oil.
16. Grill over medium heat, seam side down, until they are golden brown and have grill marks.
17. Remove from the grill and place on a platter.
18. Top with shredded lettuce, diced tomatoes, cheese, and yogurt. 

Serve with Cilantro or Parsley Pumpkin Seed Pesto:
http://veggiefernandezs.blogspot.com/2017/06/cilantro-or-parsley-pumpkin-seed-pesto.html

-modified "Delicious Living" June 2017

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Tofu and Sweet Potato Enchiladas

Use all the spices in this dish because the tofu and sweet potato soak up a lot of great flavor.

Tofu y Batata Enchiladas (Spanish)
Serves 6

14-ounce (400 g) package of organic extra-firm tofu

2 Tbs. (30 ml) olive oil

1 organic red onion, thinly sliced

2 minced cloves of garlic

2 small or medium organic sweet potatoes (also known as kumara), finely diced (=3 cups/600 g)

3 Tbs. (45 g) chili powder

1 Tbs. (15 g) each: ground cumin, dried oregano, and garlic powder

pinch or two of black pepper

14 1/2-ounce (515 g) organic crushed tomatoes

1/2 cup (120 ml) water

1 cup (200 g) organic frozen sweet corn

4 organic or gluten-free tortillas, cut into thin, bite-six strips

1/2 cup (100 g) cheddar (dairy-free) cheese

1/2 cup (100 g) chopped cilantro or parsley

organic avocado slices

organic Greek, plain, or dairy-free yogurt

1. Drain the tofu, place on a towel, another towel on top, set a plate on top for about 15 minutes.

2. Dice the tofu into bite-size pieces.

3. Heat the oil over medium heat.

4. Add the onions, garlic, and sweet potatoes, stir to coat. Cook for 5 minutes, stir.

5. Stir in chili powder, cumin, oregano, garlic powder, black pepper, tomatoes and 1/2 cup (120 ml) water. 

6. Bring to a simmer. 

7. Cover and reduce heat to medium-low and cook for 20-25 minutes.

8. Remove the lid and stir in the tofu, corn, and tortillas strips.

9. Top with cheese, cover and remove from the heat.

10. Let it sit for 5 minutes.

11. Remove the lid and top with cilantro/parsley, avocado, and yogurt.

12. Optional: serve in organic (gluten-free) taco shells or over salad greens

-modified "Delicious Living"

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Dinner in a Bowl

It is quick and satisfying, as well as fewer dishes to wash! Here are three bowl dishes.

Each serves 2 people

Swap different vegetables, whole grains, or protein

for things you have on hand.

Tex-Mex Chicken Bowl

Garbanzos Cuenco (Spanish)

½ avocado

10 sprigs of cilantro or basil

1 Tbs. (15 ml) organic lime juice

1 cup (200 g) each diced organic: onion and bell pepper

1 Tbs. (15 ml) olive oil

2 cups (400 g) organic corn kernels

¼ cup (60 ml) organic red salsa

1 cup (200 g) organic chopped or shredded cooked chicken

2 cups (400 g) shredded organic mixed lettuce

1. Combine the avocado, cilantro/basil, lime juice and 2 Tbs. (30 ml) water in a food processor. Prices until smooth.
2. Sauté the onions and peppers in the oil over medium-high heat until they start to brown, about 3-5 minutes.
3. Stir in the corn and heat.
4. Dived into two bowls.
5. Heat the salsa, then stir in the chicken and heat.
6. Add half to each bowl.
7. Add 1 cup (100 g) lettuce and half the avocado to each bow.

Buen provecho

Teriyaki Salmon Bowl

テリヤキ鮭ボウル (Japanese)
/teriyaki sake bōru/

1 tsp. (5 ml) each: cornstarch and minced ginger

1 minced garlic clove

3 tsp. (15 ml) olive oil

1 Tbs. (15 g) organic brown sugar

2 Tbs. (30 ml) dry sherry

1 Tbs. (15 ml) soy sauce or gluten-free liquid aminos

2 cups (400 g) chopped organic broccoli

1 cup (200 g) each: cooked brown rice, chopped organic carrots and organic spinach 

4 organic scallions/green onions, chopped

2 6 ounce (170 g) skinless salmon fillets

A. Teriyaki sauce:

1. Sauté the finer and garlic in 1 tsp. (5 ml) oil for 1 minute.

2. Stir in the sugar, sherry, and soy sauce/liquid aminos.

3. Mix the cornstarch with ¼ cup (60 ml) water.

4. Stir into the pan and cook until thickened, about 2-3 minutes.

B. Fried rice:

1. Stir-fry the broccoli in  1 tsp. (5 ml) oil over high heat for 1-2 minutes.

2. Stir in the carrots, rice, spinach, and scallions.

3. Stir-fry until hot, about 1-2 minutes.

4. Divide into 2 bowls.

C. Salmon:

1. Sauté the salmon in the reaming oil until browned on one side, 2-3 minutes.

2. Tune over and pour the teriyaki sauce over the fish, cook for a minute.

3. Divide into the bowls of fried rice.

食欲をそそる
/shokuyoku o sosoru/

Mideast Chickpea Bowl
(Hebrew) חומוס קערה
(Arbic) الحمص السلطانية

1 cup (200 g) organic diced cucumbers
½ cup (120 ml) organic yogurt or dairy-free almond yogurt
¼ cup (150 g) minced mint or cilantro
¼ cup (150 g) minced parsley or dill
1 diced organic onion
2 Tbs. (30 ml) olive oil
¼ tsp. (1,2 ml) each: cumin and ground coriander
2 cups (400 g) organic chopped cherry tomatoes
3 minced cloves of garlic
1 15-ounce (425 g) drained chickpeas (garbanzo beans)
4 ounce (10 g) organic spinach

1. In a small bowl, combine the cucumber,yogurt, and herbs.
2. Sauté the onion in oil until lightly brown, about 5-7 minutes.
3. Stir in the cumin and coriander.
4. Add the tomatoes and garlic.
5. Cook for a minute.
6. Add the chickpeas, spinach, and heat.
7. Divide into 2 bowls.
8. Top with cucumber yogurt sauce.

بالعافية

/aafifya/ "good health"

בתאבון

/beteavon/ "bon appetite"

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Hawaiian Vegetable Bowl

This is a traditional dish made with chicken but tofu mixes well with the vegetables.

Huli-Huli (Hawaiian)

Serves 4

6 ounces (170 g) extra-firm organic tofu or 2 organic chicken breast or thighs 

1 ½ cups (360 ml) organic pineapple juice

4 minced garlic cloves

4 tsp. (20 ml) minced organic ginger

4 thinly sliced organic green onions

2 tsp. (10 ml) sesame oil

black pepper to taste

½ cup (115 g) each: fresh or frozen organic corn, thawed

1 cup brown or white rice, cook as directed (Add the corn to the last 2 minutes of the cooked rice.)

¼ tsp. (1,2 ml) Worcestershire sauce 

½ cup (115 g) organic strips of zucchini

12 half-moon slices fresh organic pineapple

½ red organic sweet pepper, cut into strips

1 organic lime, cut into fourths

2 Tbs. (30 ml) organic ketchup 

cilantro sprigs or parsley

'ekahi 1. Tofu: drain and split into two slabs. Wrap slabs in layer of paper towels and place between cutting boards. Put a weight on top, and let it drain for 30 minutes. Remove the paper towels and cut each slab into strips or cubes.

'elua 2. Chicken: cut into cubes.

'ekolu 3. In a bowl, combine pineapple juice, soy sauce, garlic, ginger, green onions, ketchup, sesame oil, pepper and Worcestershire.

ʻehā 4.  Pour into a large skillet over medium-low heat.

'elima 5. When the sauce is hot, add tofu or chicken pieces. Cook the tofu for 15 minutes or the chicken until it is not pink in the middle. Turn the pieces over to finish cooking.

'eono 6. Grill the sweet pepper and zucchini strips and pineapple, turn after 4 minutes until the grill marks appear on both sides.

'ehiku 7.  Divide the rice mixture among the four bowls; top with tofu or chicken, grilled pineapple, pepper,and zucchini; garnish with red onions and cilantro/parsley.

'ewalu 8. Squeeze lime and pour any additional sauce over the bowls. Serve hot.

The hibiscus is the state flower of Hawai'i.

-modified "Delicious Living"

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Pop Your Own Popcorn

It's difficult to find organic popcorn*, but not organic popcorn kernels. Pop your own. The microwave packages have chemical compounds inside the bag which leak onto the popcorn.

Great activity to do with the entire family-kids love to help. On your next camping or backyard cooking, prepare over wood or coal fires = a smoky taste, just like kids in Nepal pop their popcorn. 

Makes 4 cups (1 l)

2 Tbs. (25 ml) olive oil

1/4 cup (50 ml) organic popcorn kernels

1. Pour the oil into a large saucepan.

2. Turn the heat to medium high and wait 30 seconds.

3. Add the popcorn kernels and cover the pan.

4. Gently shake the pan until you hear the kernels stop popping.

5. Remove the pan from the heat.

6. Be care when removing the led because of the steam.

7. Add herbs (optional)

*All US non-organic corn and corn products are genetically modified.

Enjoy the popcorn for it own taste, without sugar, salt, favored coloring....or add an herb or spice.

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