Vegan Enchiladas

Enchiladas are a main stable of Mexican cultural dating back thousands of years to the ancient Aztec and Maya civilizations. They wrapped food (small fish, beans, or squash) in corn tortillas. 

When the Spanish explorers arrived, they added cheese, pork, and chicken, Enchiladas Suizas. 

They are also part of the Tex-Mex and broader American cultures. Both sides of the broader frequently serve them for weddings, Christmas, and national holidays or dinner tonight!

For our vegan friends, try...

Enchiladas veganas (Spanish)

serves 8

Preheat the oven to 350ºF/175ºC)

~Use organic ingredients as best as possible.~

Be creative and add your favorite vegetables.

avocado oil

chopped: bell peppers and onions

minced garlic

2 cups (260 g) chopped: kale, spinach, and/or chard

pinto or black beans, rinsed

1/2 cup (65 g) frozen corn

1/2 - 1 cup (120-240 ml) enchilada sauce (taste as you are cooking)

8 warm tortillas

grated vegan cheese [for no-vegan (DF) cheese]

chopped cilantro or parsley

garnish: vegan yogurt or sour creams [no-vegan (DF)]

optional: lime juice

~Náhuatl (Aztec) spoken by over a million people.~

ce /seh/  1.  Spray olive oil in a baking dish.

ome /oh-meh/ 2. Sauté the half of the bell peppers and onions in skillet with a Tbs. (15 ml) of avocado oil for about 3 minutes.

yei /yeh-ee/ 3.  Add the garlic for a minute.

nahui  /nah-wee/ 4.  Stir in the chopped greens and corn. Cook about 2 mixtures.

machuilli  /mah-kwee-lee/ 5. Stir in enchilada sauce to taste. Remove from the stove.

chicuace /chee-kwah-seh/ 6. Place a tortilla on a work space.

chicome /chee-koh-meh/ 7. Add some cheese, vegetables, and beans.

chicukei /chee-kway/  8. Roll the tortilla, seam-side down, place in the baking dish. Repeat with the rest of the tortillas.

chiconahui  /che-k-nah-wee/ 9. Add more encalada sauce over the shells.

mahtalctli /nah-tlahlk-tlee/ 10. Sprinkle with more cheese.

matlactli once 11. Bake about 20 minutes.

matlactli omome  12. Remove and rest for 5 minutes.

matlactli omei 13. Garnish with the yogurt/sour cream and cilantro/parsley.

matlactli onnaui  14. Drizzle optional lime juice.

caxtolli /kahk-stoh-lee/ 15. Serve warm.

Xitlacua cualli 

/she-tlah-kwah kwah-yee/

Eat well.

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3 German Tuna Salads

There are many recipes for tuna salad. I think the mustard makes it "German".

P.S. Substitute herring for a Herring Salad (Heringfssalat). I wonder if I can use sardines instead? I like mustard and cheese in a sardine sandwich.-Mike

eins 1.  Mix all the ingredients in a bowl.

zwei 2. Let it sit for 15 minutes for the flavor to come together.

drei 3. Spread on (guten-free) bread or serve over (organic) lettuce as a salad.

Thunfischsalat (German)

tuna salad

1 can of wild tuna, drained 

2 organic hard-boiled eggs 

1/2 chopped organic onion

2 chopped organic dill pickles

1/4 cup (60 ml) (dairy-free) organic yogurt

1 tsp. (5 ml)  pickle juice

1 tsp. (5 g) mustard

2 tsp.  (10 ml) organic lemon juice

Thunfischsalat mit Mais und Paprika

with corn and bell peppers

2 cans of wild tuna, drained

3 sliced organic tomatoes 

3 organic bell peppers (diced, mixed colors)

1 sliced organic cucumber 

1/2 can of organic corn

parsley

3 Tbs. (45 ml) each: olive oil and white vinegar

Cremiger Thunfischsalat

creamy tuna salad

2 cans of wild tuna, drained

1/4 cup (30 g) each: chopped red onion and red onion

1/4 cup (30 g) each: mayonnaise and plain Greek yogurt or dairy-free yogurt 

1 diced organic celery stalk 

diced organic dill pickles

mustard

parsley

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Tex-Mex Ground Turkey with Black Beans

Tex-Mex is a regional American cuisine from southern Texas, a blend of Mexican flavors and of course Mexican ingredients.  

The name originated from the Tejano people, descendants of mostly Native Americans, Texas Creoles, and Mestizo who settled Texas when it was part of the New Spain  (1521-1821) and later Mexico (1821-36). 

Severs 4

~organic as much as possible~

1 pound (455 g) ground turkey 
1 can (15 oz) (4300 g) black beans, drained and rinsed 
1 cup corn ( 130g) 
1 onion, chopped 
2 cloves garlic, minced 
1 red bell pepper, chopped 
1 Tbs. (15 ml)  olive oil 
1 Tbs. (6 g) or less chili powder 
1 tsp. (2g) each: cumin, oregano, and paprika 

(dairy-free) grated cheese
cilantro or parsley, chopped (for garnish) 
lime wedges 

optional:

• (dairy-free) sour cream or yogurt
• salsa
• avocado
• guacamole
• jalapeños
• diced (fire-roasted) tomatoes
• hot sauce 

~Texan English~
/wun/ 1. In a large skillet, heat olive oil over medium heat. 

/ti/ 2. Sauté the onion and bell peppers, about 3-4 minutes.
/thriy/ 3. Add the minced garlic or an additional minute.
/fo/ 4. Increase the heat to medium-high and add the ground turkey, cook about 5-7 minutes. 

/fayf/ 5. Stir in the spices.
/ses/ 6. Stir in the beans and corn, cook about  5 minutes.
/safin/ 7. Remove and garnish with cilantro/parsley or fill 2 little blows on side.

/ey/ 8. Serve with lime wedges and any other optional ingredients

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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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