Yogurt Ice Popsicles with Berries

This Mexican paleta < palo "stick" has delicious flavored liquids. Basic recipe is given, but check the bottom for more options.

Paletas de Yogurt con Moras (Spanish)

Makes 8-10 popsicles

1 organic lemon, zest and save the rest

1/2 cup (120 ml) water

1/2 cup (65 g) or less organic sugar

1 1/2 cups (360) organic (dairy-free) yogurt

2 Tbs. (30 g) organic honey

2 cups (260 g) organic berries (cut in half if they are large berries) [option: mix up the berries]

uno 1. Combine the water and sugar in a small saucepan.
dos 2. Cook over medium-high heat, stir until it comes to a boil and the sugar has dissolved.
tres 3. Add the zest, reduce heat and simmer for 5 minutes.
cuatro 4. Strain the syrup through a fine-mesh sieve.
cinco 5. Then refrigerate until chilled.
seis 6. Stir the yogurt and honey into the chilled syrup until combined.
siete 7. Pour a little of the mixture into each ice pop mold or glass, to a height of about 3/4 inches (2 cm).
ocho 8. Freeze until the mixture begins to set, about 40 minutes.
nueve 9 Divide the berries among the molds.
diez 10. Divide the remaining yogurt mixture evenly among the molds.
once 11. Snap on the lid and freeze util sold, 3-4 hours.

OPTIONS:

• chunks of fruits
• chunks of nuts

Paletas de agua (water sticks): fresh fruits, water and sweetener: lime, watermelon, tamarind, mango, chile, and coconut 

Paletas de leche (milk sticks): some kind of dairy (free), such as milk or heavy cream, mixed with fresh fruit, as well as pecans, chocolate and rice

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GF-DF/Vegan Chocolate Mousse Pie

It is difficult to find dairy-gluten free desserts, so this pie will be a treat, and vegan!

There are two types of crust, baked or no-baked.

Serves 12

Filling sets for 6 hours or up to 2 days

Chill the coconut milk overnight

CRUST: 

1 2/3 cups (215 g) organic old-fashioned rolled oats

1/4 cup (30 g) coconut sugar

1/4 tsp. (1,2 g) sea sat

1/4 cup (60 ml) melted coconut oil

1. Preheat the oven to 350F (175C).

2. In a blender or food processor, first blend the oats, sugar and salt, then the coconut oil. It will be like a cookie dough.

3. In a tart tin, use wet hands or a flat bottom of a glass to press the dough into and up the sides.

4. Bake for 15-20 minutes, until it is dry on top and fragrant.

5. Cool completely before the filling.

NO-BAKE CRUST:    

1 1/2 cups (195 g) organic pitted dates

1 1/2 cups (195 g) organic pecans or skinned orated hazelnuts

little water or almond butter

1. In a flood processor, pulse the dates and nuts. If needed, add a little water or almond butter

2. Press into the pice tin.

3. Chill before the filling.

FILLING: (Refrigerate at least for 6 hours.)

1 pound (455 g) medium-soft or firm organic tofu, drained, room temperature

1 Tbs. (15 g) cocoa powder

2 Tbs. (30 ml) diary-free milk or vegan nondairy milk

1 tsp. (5 ml) vanilla extract

1 tsp. (5 g) organic orange zest or instant coffee (optional)

1 3/4 cups (225 g) melted dark chocolate chips

1. Blend in a food processor all the ingredients except the chocolate chips.

2. When the mixture is at room temperature, add the melted chocolate.

3. Blend again until the mixture is uniformly chocolatey and creamy.

4. Smooth the filling onto the cooled pie crust, piling high.

5. Refrigerate for at least 6 hours or up to 2 days.

6. After 6 hours, cover it.

TOPPINGS: (It can be made up to a week before hand.)

14-ounce (415 ml) can of organic coconut milk, unshaken and chilled overnight

2 Tbs. (30 g) organic maple syrup

1/2 tsp. (2,5 ml) vanilla extract

1. Remove the coconut milk from the refrigerator but do not shake it!

2. Scoop out the hardened coconut milk into a bowl. Leave the coconut water behind (store in a glass jar in the refrigerator for other usages).

3. Hand whip or hand mixer until slightly fluffy.

4. Add the maple syrup and vanilla extra. Do not whip.

5. Store in airtight container in the refrigerator.

BERRIES or FRUITS:

Your choice of organic.

SERVE:

organic, vegan/dairy-free coconut whipped cream

1. Remove the pie from the tin, leave at room temperature for 5-10 minutes.

2. Side and serve chilled with berries and/or fruits topped with whipped cream.

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Build a Cheese Board

Most of the time, I just place a wedge of Gouda or Jarlsberg cheese on the coffee table with an assortment of (gluten-free) crackers. But for the holidays, a beautiful cheese board is nicer.-Mike

Costruire una tavola da formaggio (Italian)

Construction d'un plateau à fromage (French)

Construcción de una tabla de quesos (Spanish)

Construção de uma tábua de queijo (Portuguese)

Konstruktion einer Käseplatte (German)

Bouwen van een kaasplank (Dutch)

Label separate board for gluten-dairy free items.

• 1 or 2 ounces (30-60 g) of cheese per person
• Let the cheese rest at room temperature for about an hour.
• Leave the rinds on to keep the cheese from drying out.
• Unrefrigerated cheese can stay out for two hours.

• Place 3-5 cheeses with different milk types, flavors, textures and colors on a wooden board.
• Arrange small bowls filled with jams and/or juicy fruits.
• Use sliced baguettes and/or mild crackers.
• Add seasonal and/or dried fruits and nuts, olivers.
• Use one (cheese) knife for each type of cheese.

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What to serve with cheeses

 Fine for holidays, company, family gathering, or just for yourself!

Have gluten-dairy free items also.

• FRESH: Cream cheese, feta, goat cheese, mozzarella > baguette, fruit, (roasted) nuts, herbs, stuff peppers, mushrooms, chicken, figs, prosciutto, berries drizzled with honey, 
• SOFT: Brie, camembert > crackers, baguette, apples, turkey, ham, bake in puff pasty, pâté, chopped pistachios
• SEMISOFT: Havarit, Jarlsberg > on sandwiches, salads, burgers, pizza, quiche, tarts, gratins, quesadillas, mini pizzas
• HARD: Cheddar, Manchego, Parmiginao-Reggiano > chutney, fruit, nuts
• BLUE: Cambozola, Gorgonzola, Roquefort, Stilton > salad dressing on salads, baked pears, steaks and burgers
• Try different cheeses with other foods

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Watermelon Greek Salad

Alia puts watermelon on her breakfast cereal; I rather have it in a salad.-Mike

Σαλάτα καρπουζιού (Greek)

/saláta karpouzioú/

Makes 6 servings

3 cups (225 g) organic kale, chopped fine

2 cups (305 g) organic each: watermelon (seeded and diced) and cucumber (peeled and diced)

1/2 cup (65 g) each: diced red onion and Kalamata olives (cut in half)

1/4 cup (60 ml) olive oil

2 Tbs. (30 ml) balsamic vinegar

1 tsp. (5 g) chopped mint

black pepper to taste

1/2 cup (65 g) (dairy-free) feta cheese

ένας /énas/ 1. Place the kale, watermelon, cucumber, onion, and olives in a large bowl.
δύο /dyo/ 2. Whisk the oil, vinegar, garlic, mint, and pepper to taste.
τρία /tría/ 3. Pour dressing over the salad. 
τέσσερα /téssera/ 4. Toss thoroughly.
πέντε /pénte/ 5. Top with feta cheese.

καλή όρεξη

/kalí órexi/

Bon appétit

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Moroccan Chocolate Chicken

Mexican "mole" (chocolate sauce) is not limited to Mexico. Try a Moroccan variation. It is served with rice or couscous. 

(official language: Arbic) دجاج بالشيكولاتة

/dijaj balshykwlat'/

Berber is also official language,

a Moroccan dialect of Arabic.

Poulet au chocolat (French)

Marinate for 2 hours

1/3 cup (80 ml) organic orange juice

2 Tbs. (30 ml) olive oil

2 Tbs. (30 g) chopped ginger

1 1/2 Tbs. (30 g) cocoa powder

1 tsp. (5 g) paprika

2 tsp. (10 ml) organic lemon zest 

3/4 tsp. (3,5 g) each: cumin and turmeric

1/2 tsp (2,5 g) cinnamon

2 pounds (910 g) organic, boneless chicken thighs

1 sliced organic onion

4 organic carrots, cut into 1-inch (2,5 cm) pieces

1/2 cup (120 ml) organic chicken broth 

1/3 cup (45 g) each: sliced dried apricots, shelled pistachios, chopped parsley

-Berber script-

ⵢⴰⵏ /yan/ 1. In a large container, mix together the orange juice, oil, ginger, cocoa powder, paprika, lemon zest, cumin, turmeric, and cinnamon.

ⵙⵉⵏ /sin/ 2. Add chicken and let marinate in the refrigerator for at least 2 hours, flipping the chicken once.

ⴽⵕⴰⴹ /kṛaḍ/ 3. Preheat the oven to 350F (175C).

ⴽⴽⵓⵥ /kkuẓ/ 4. In a baking dish, add onions and carrots.

ⵙⵎⵎⵓⵙ /semmus/ 5. Pour over the chicken broth. Sprinkle with diced apricots.

ⵙⴹⵉⵚ /sḍiṣ/ 6. Top vegetables mixture with the marinated chicken thighs and pistachios.

ⵙⴰ /sa/ 7. Drizzle with marinated juice.

 ⵜⴰⵎ  /tam/ 8. Bake for 45 minutes or until chicken reaches 165F (75C), and not pink color in the middle.

ⵜⵥⴰ /tẓa/ 9. Drain the roasting pan juices into a small saucepan. Bring to a boil and simmer for 3 minutes or until it is slightly thickened.

ⵎⵔⴰⵡ /mraw/ 10. Divide vegetables and chicken among serving plates and drizzle on sauce.

ⵢⴰⵏ ⴷ ⵎⵔⴰⵡ (yan d mraw) 11. Garnish with parsley.

ⵙⵉⵏ ⴷ ⵎⵔⴰⵡ /sin d mraw) 12. Server with rice or couscous. 

Try our many other North African dishes.

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Tropical Meatloaf

Add a little tropical flavor to dinner with this simple and sweet dish.

Pain de viande tropical (French)

Serves 6

Preheat the oven to 400F (200C)

1 1/2 pounds (680 g) ground organic chicken or turkey 

3 organic eggs

1 organic yellow bell pepper, cut into small dice

3/4 cup (130 g) peeled organic mango chunks or frozen, thawed

1/3 cup (25 g) unsweetened shredded coconut

1/4 cup (15 g) each: chopped parsley and red pepper flakes

1. Mix together the chicken, eggs, bell pepper, mango, coconut, parsley, and red pepper flakes.

2. Transfer to a bread pan.

3. Bake 50-60 minutes or until the meat is cooked through.

mango tree

  

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Bento Box for Lunch

Bento box is a Japanese origin that hold a single meal. It is made a home or bought in a food store. There are a lot of varieties, colors, shapes, and flavors.

弁当箱 (Japanese)

/Bentō-bako/

lit. lunch box

Use organic ingredients. If there is meat, make sure they can put the box in a refrigerator and reheat at lunch.

/i/ long e:

一/ichi/ 1. Add simple shapes:

Use small cookie cutters to cut fruits and vegetables into fun shapes. Make sure the leftovers go into a healthy smoothie.

二/ni/ 2. Keep it colorful:

Try adding many colors to the box.

• red strawberries
• red and/or orange cherry tomatoes
• orange, green, and/or yellow bell peppers or carrots
• yellow pineapple or starfruit
• green kiwi
• green and/or purple grapes
• blueberries and/or blackberries
• purple and/or white cauliflower
• white and yellow cut boil egg
• green seaweed with white rice balls
• yellow and/or white hard cheese slices
• brown bread and/or crackers 
• red slices of apples
• etc.

三/san/ 3. Build server at once:

Prepare lots of fruits and vegetables, then pack several bento boxes all at once. Lunch for the week! Invite your children to help make theirs.

四/go:/ 4. Create characters: depending on age of the children

Make animals out of the foods, chicken meatballs, fruit, vegetable, etc.

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Moroccan Chicken and Rice with Harissa and Dates

The dish is full of sweet and spicy, smoky and crunchy flavors and taste. Plus it is simple to prepare!

Serves 6-8

Preheat the oven to 400F (200C) (gas 6)

3 Tbs. (45 ml) olive oil

1 chopped organic onion

8 pieces of organic thighs

2-4 Tbs. (30-60 g) harissa (N. African hot chili pepper paste, adjust for taste)

2 minced organic garlic cloves

1 Tbs. (15 g) ground cumin

1 tsp. (5 g) ground coriander

1 cup (130 g) basmati rice, rinsed until water runs clear (Do not use brown rice.)

1 bay leaf

6 diced organic dates

1 organic orange zest

2 Tbs. (30 g) chopped pistachios, walnuts, or other nuts

1. In a large iron skillet over high heat, heat 2 Tbs. (30 ml) oil.

2. Add the onions and reduce to medium.

3. Add the remaining oil and 1-2 Tbs. (15-30 g) harissa. Toss to coat.

4. Add the garlic and cook for a minute.

5. Add the spices and 1-2 Tbs. (15-30 g) of the harissa (depending on your heat tolerance)

6. Stir to coast the onions.

7. Add the rice and stir for a minute.

8. Add the dates and zest of the orange.

9. Halve the orange and squeeze in the juice.

10. Nestle the chicken over the top of the rice.

11. Pour 1 1/3 cups (360 ml) water.

12. Nestle in the bay leaf.

13. Transfer to pan to the oven (uncovered) and cook for 40 minutes.

14. Remove from the oven.

15. Scatter the nuts over the top.

16. Serve immediately.

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Fruit Popsicles

Summer, winter any time is good to add fruit to your children's snack.

#1 Each makes 8 pops

Takes 8 hours to freeze

A. Coconut-Lime Frozen Popsicle:

1 can (14 ounce/ 400 ml) coconut milk

3/4 cup (180 ml) low-fat organic milk

1/2 cup (120 ml) sweetened condensed milk

2 Tbs. (30 ml) frozen limeade concentrate, melted

1 Tbs. (15 g) organic lime zest

1/4 tsp. (1,25 g) salt

B. Mang0-Chili Frozen Popsicle:

2 cups (480 ml) organic pineapple juice

1 mango0, diced

1/2 cup (50 g) organic honey

1/4 tsp. (1,25 g) each: cayenne pepper and salt

C. DIRECTIONS:

1. Decide which one to make.

2. In a large mixing bowl, combine all ingredients.

3. Pour evenly into 8-count frozen pop mold.

4. Insert wooden stick in each.

5. Freeze until sold, about 8 hours.

6. Freeze any leftovers.

#2 Makes 4 each

Take 4-5 hours to freeze

A. Watermelon Cherry:

3/4 pound (340 g) organic watermelon (about 2 cups/260 g)

1/4 pound (115 g) frozen or pitted organic cherries (about 1/2 cup/65 g)

1/2 tsp. (2,5 ml) organic honey

B. Cantaloup Mango

1 pound (455 g) organic cantaloupe (about 3 cups/36o g)

1 pound (455 g) organic mango slices

C. Honeydew Kiwi Cucumber

3/4 pounds (340 g) organic honeydew (about 2 cups/260 g)

2 organic kiwis, peeled or not and sliced

1/2 cup (65 g) organic chopped cucumber

D. DIRECTIONS:

1. Add ingredient into a blender or food processor.

2. Purée 2-3 minutes until very smooth.

3. Place a large fine mesh strainer over a bowl.

4. Pour in the fruit purée, in batches if necessary.

5. Stir with a silicone spatula to strain the juice from the pulp.

6. Divide the juice between 4 (3-ounce/90 g) ice pop molds or paper cups.

7. Freeze for 1 hour.

 (a) Then insert craft sticks if using paper cups.

8. Freeze until solid, about 3-4 hours.

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Luchbox Banana Bread

A healthy treat for the children lunches or yours!

Serves 10

Preheat the oven to 350F (175C)

1/2 cup (65 g) each: brown rice flour and coconut flour

2 tsp. (10 g) baking powder

1 tsp. (5 g) each: baking soda and ground cinnamon

1/4 tsp. (1,25 g) ground nutmeg

2 organic mashed bananas

1/4 cup (60 ml) organic maple syrup or honey

1/3 cup (80 ml) melted coconut oil, cool so it will not cook the eggs

4 organic eggs, whisked

1/2 cup (65 g) organic dried blueberries (or try other dried berries)

1. Line the loaf pan with parchment paper.

2. In a bowl, combine the coconut flour, brown rice flour, baking powder, baking soda, cinnamon, and nutmeg.

3. In another bowl, whisk together bananas, maple syrup/honey, oil, and eggs.

4. Mix the banana mixture with the flour mixture. 

5. Fold in the dried berries.

6. Pour into loaf pan and bake for 45-55 minutes, until a fork inserted in the center comes out clean.

 (a) Cover the top with foil for the last 10 minutes.

7. Once it has completely cooled, keep in the refrigerator for up to a week or freeze for up to 3 months.

Pack the lunch with organic:

• sunflower seed butter and sliced strawberry sandwich
• cherry tomatoes, carrots, and broccoli (slightly steamed)
• slice(s) banana bread
• juice

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Oat and Seed Bars

The bars are healthy lunchbox items or after-school snacks, plus easily made. For nut free just omit the chopped walnuts.

Makes 8 bars

Preheat oven to 350F (175C)

1 1/2 cups (195 g) organic (gluten-free) rolled oats

1 tsp. (5 g) each: (gluten-free) baking powder, baking soda, and ground cinnamon

2 ripe organic bananas

1/4 cup (60 ml) melted coconut oil

2-3 Tbs. (30-45 ml) organic maple syrup or honey

1/2 cup (65 g) organic pumpkin or sunflower seeds (or mix the seeds)

1/2 cup (65 g) dried organic cranberries or sliced figs

1/4 cup (30 g) chopped organic walnuts (omit for nut free)

1. Grease a baking dish or line with parchment paper.

2. In a food processor, ground the oats until coarse.

3. In a bowl, combine the ground oats baking powder, baking soda, and cinnamon.

4. In a small bowl, mash the bananas with a fork.

5. Add the melted coconut oil and maple syrup or honey.

6. Fold in the seeds, cranberries or figs, and walnuts.

7. Place the mixture in the baking dish and flatten with a spatula.

8. Bake for 18-20 minutes.

9. Let cool for 10 minutes before removing from the pan.

10. Keep in the refrigerator for up to a week or freeze for up to 3 months.

(Use organic ingredients.)
For school lunch, add

• dip: mashed avocado with hummus
• (glutens-free) crackers for dipping
• sliced crunchy vegetables for dipping
• fruit
• juice

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Peach and Goat Cheese Salad

The lemon pepper seed dressing adds flavor to this salad.

Σαλάτα ροδάκινου και κατσίκας (Greek)

/saláta rodákinou kai katsíkas/

Makes 2 servings

α. Dressing: 

2 Tbs. (30 ml) organic lemon juice

1/4 tsp. (1,2 ml) Dijon mustard

1/4 tsp. (1,25 g) organic honey

pinch or two of black pepper

1 1/2 tsp. (30 g) poppy seeds

1 Tbs. (15 ml) olive oil

(Greek numbers use the alphabet.)

Αʹ. Whisk the dressing ingredients in a bowl.

Βʹ. Refrigerate until serving time.

β. Salad:

4 cups (520 g) mixed organic greens

1 organic peach, pit removed and sliced thinly

16 organic pecan pieces

2 ounces (60 g) or more (dairy-free) crumbled goat cheese

Αʹ. Divide the mixed greens peach slices, pecans and goat cheese between two salt plates.

Βʹ. Drizzle on the dressing and serve.

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Easy Fruit Jam

Alia and her dad make the rounds at the nearby U-Pick orchid each summer and fall. There are always too much fruit to eat. Freezing is one way to save them for the winter, but making jam is another way to enjoy the fruit which keeps for the next two weeks.

Makes about 1 1/2 cups (480 g)

2 cups (155 g) chopped fresh organic fruit (berries, peaches, pineapple, mango, apples, or pears)

2 Tbs. (2o g) chia seeds

1/2 tsp. (2,5 ml) vanilla extract

1. In a medium pot over medium-high heat, bring to boil the fruit, stirring often.

2. Reduce the heat to low and simmer until the fruit begins to soften and release its juices.

3. Use a potato masher or back of a ladle, mash the fruit to a thick purée, leave a few chunks for texture.

4. Cook for 5 minutes, stirring often.

5. Once it is a jam-like texture, remove from the heat and stir in the vanilla extract.

6. Cool the jam to room temperature before pouring it into a glass container.

7. Keep in the refrigerator for up to 2 weeks. (Not problem, it will be used way before that!)

 (a) The jam can be frozen in 1-cup (320 ml) freezer bags and enjoyed the rest of the year, which is great after picking a crate of berries!)

Chia seeds

 

provide:

• massive amount of nutrients
• loaded with antioxidants
• almost all the carbs are fiber
• high quality of protein
• may help lose weight
• high in omega-3 fatty acids
• may lower risk of heart disease
• important bone nutrients
• may reduce blood sugar levels
• may reduce chronic inflammation
• eat to use in your diet (cereal, yogurt, vegetables, ore rice dishes)

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Pineapple Mint Relish

Sweet, minty, relish goes well over meat, fish, or vegetables.

Makes 4 cups (800 g)

3 cups (600 g) diced organic pineapple

1/2 cup (100 g) each diced organic: red onion, red bell pepper, and cucumber

1 small jalapeño or serrano, diced

2 Tbs. (30 ml) organic lime juice

1 Tbs. (15 ml) olive oil

1/2 cup (100 g) chopped mint

optional: 2 Tbs. (30 g) organic sugar

1. Combine all the ingredients in a large bowl.

2. Serve over your favorite dish.

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Steamed Banana Tamales Snack

A popular snack with the Garifuna (Garinagu) people who are descendants of an Afro-indigenous population from Caribbean island of St. Vincent but were exiled to Honduras coast in the 18th century, then forced to move to Belize, carried this traditional snack of green banana tamales with them over the centuries and waters.

Darasa (Garifuna,

an Arawakan language 

with French, English, and Spanish words)

Makes 6 

6 slightly green organic bananas, peeled and grated

1/2 cup (120 ml) coconut milk

1/4 cup (60 ml) organic orange juice

2 Tbs. (30 ml) organic lime juice

1/2 tsp (2,5 g) black pepper

6 banana leaves

(Garifuna)

ában 1. Combine all of the ingredients in a bowl except the leaves,.

biáma 2. Place 3/4 cup (150 g) of the mixture in the center of each banana leaf.

ürua 3. Fold the sides over filling and then fold the open ends under to form packets.

gádürü 4. Steam for about 20 (wein) minutes, until the bands mixture is firm.

sengü 5. Let them cool for 10 (disi) minutes before serving.

-modified "Saveour" magazine

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Herb Salad

Quick! You need a salad. Try this one with your favorite herbs.

Use organic ingredients:
A. Salad:
1. Tear a mixture of lettuce and spinach leaves in a large bowl.
2. Add sliced endives for texture.
3. Keep the herbs* in tender springs or whole leaves, or dried herbs.
4. Add optional:

• slices of red onions
• handful of mixed olives
• tomatoes
• artichoke heats
• carrots
• cucumbers
• celery
• sliced zucchini
• beans
• chopped nuts and/or seeds
• chopped fruits
• raisins 
• etc.

B. Dressing:
1. Mix lemon juice, olive oil, parsley, Italian spices.


*Herbs that go well with greens. Use the as many as you like and as much as you like. 

• parsley
• tarragon
• chives
• Cuban basil
• basil
• mint
• dill
• cilantro
• marjoram

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Curry Fried Rice with Tofu and Pineapple

Fried rice is a great way to bring together ingredients you might have. No need to go shopping.

豆腐とパイナップルのカレーチャーハン
(Japanese)

/Tōfu to painappuru no karēchāhan/

Serves 4 四

Preheat the oven to 350F (175C)

1 1/3 cups (320 ml) organic vegetable stock

1 (10-ounce/285 g) organic firm tofu, cut into cubes

1/4 cup (60 ml) olive oil

1 organic shallot, finely diced

2 cloves of organic garlic
1-inch (2,55 cm) grated ginger
1 organic red pepper, cut into cubes
1 organic carrot, cut into cubes
1/2 cup (100 g) each organic: diced pineapple and frozen peas
2 Tbs. (30 g) each: sliced organic green onion and chopped cilantro or parsley
balsamic rice, rinsed in water beforehand
1-3 tsp. (5-15 g) curry to taste
optional: 1 Tbs. (15 ml) (gluten-free) fish sauce

一. Use vegetable stock as the liquid to cook the rice.
二. Place the tofu cubes in a bowl and add half the oil.
三. Place the tofu on a baking ray. Make sure the cubes do not overlap.
四. Bake 15 minutes until crispy.
五. In a wok or frying pan, cook the shallot with the remaining oil for 4 minutes.
六. Add garlic and ginger. Cook 2 minutes.
七. Add red pepper and carrots, cook 5 more minutes.
八. Add tofu, peas and pineapple to wok, and stir 1 minute to heat.
九. Turn off the heat. 
十.  Mix the curry into the cooked rice.
十一. Add the rice to the tofu mixture.
十二. Season with the optional fish sauce.
十三. Divide the rice among four bowls and garnish with green onions and cilantro/parsley.

tofu: 

literally "bean" (豆) + "curdled" or "fermented" (腐)

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