Tropical Roasted Sweet Potatoes

Bite of History:

The sweet potato (also called yams in North America) is native to present-day Ecuador. It was domesticated in either Central or South America nearly 5 000 years ago! But is was grown in Polynesia from vine cuttings from sailors who went to South America and returned, spreading the seeds from Polynesia to Easter Island, Hawaii, and New Zealand. In the 11th century, sweet potatoes were being grown in Cook Island.

Patatas dulces asadas tropicales (Spanish)

Serves 4-6

Preheat the oven to 425F (22C)

2 pounds/ (910 g) organic sweet potatoes, peeled or not, cut into bite-size chunks

1/4 cup (60 ml) coconut oil

3 Tbs. (45 ml) organic lime juice

organic lime zest

4 organic scallions, thinly sliced (separate the green and white parts of the scallions)

dash of cayenne pepper to taste

uno 1. Toss the sweet potatoes with the oil in a bowl. Save the oil.

dos 2. Lay the chunks on a backing sheet in even layers.

tres 3. Roast without stirring until they are lightly brown, about 18-20 minutes.

cuatro 4. Add to the bowl with the oil, stir in the lime juice, zest, white scallions, and cayenne pepper.

cinco 5. Transfer the sweet potatoes to the bowl. Toss a few time while they set for 15 minutes.

seis 6. Transfer to a serving dish and sprinkle with the green scallions.

PS "Tropical?" Well the coconut oil and lime juice

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Cuban Minced Beef

While visiting Cuba and a 2nd cousin, we both share the same great-grandparents, we were treated to a local dish, but I have added some other ingredients.-Mike

Picadillo de res (Spanish)

serves 4

1 pound (455 g) organic ground beef

1 chopped organic bell pepper

chopped organic onion

1 can (8 ounces/225 g) organic tomato sauce

slice stuffed pimiento or black olives

chili powder

lemon pepper

organic raisins

goat cheese

cooked organic rice

cilantro/parsley 

uno 1. Cook the beef with the pepper and onions over medium-high heat, about 10 minutes.

dos 2. Reduce the heat, stir in the tomato sauce, olives, raisins, goat cheese, and spices, simmer uncovered.

tres 3. Cook until the inside temperature of the beef is 375ºF/191ºC).

cuatro 4. Serve over cooked rice. Sprinkle with cilantro or parsley.

Try some other 

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

Latin American: https://veggiefernandezs.blogspot.com/search/label/Latin%20American

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Baked Pork from Yucatán

From the Yucatán Peninsula, Mexico, you can find the most famous and popular Mayan dish among the +800,000 Mayan people.

Cochinita Pibil (Mayan)

"pig + cooked in the ground oven"

Serves 6

marinate over night

Preheat the oven to 325ºF (165ºC)

2 pounds (910 g) pork butt or shoulder with bone

2 Tbs. (30 g) achiote paste or ground turmeric

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

1/2 cup (120 ml) each organic: orange, lemon, and grapefruit juices, and red wine vinegar

organic chopped garlic

habanero peppers or jalapeños

1 tsp. (2 g) each: ground cumin and coriander, paprika, oregano, and chili powder

2 sliced organic red onions

organic rice, corn tortillas, gluten-free tacos, or fajitas

~Yucatec Maya~

jun /hun/ 1. Poke holes over the pork with a fork.

ka’ /ka-/ 2. Rub on the paste.

óox /ó:sh/ 3. Mix together: orange, grapefruit, and lemon juices, garlic, plus the habanero/jalapeños.

kan /kan/ 4. Mx in the spices.

jo’o /ho:-o:/ 5. Marinate with a lid, in the refrigerate overnight. Turn a few times.

waak /wa:k/ 6. Wrap the pork and sauce in aluminum foil, soak in water for 30 minutes.

u’uk /u:-u:k/ 7. Place the pork into a casserole dish and cover.

waxak /wa’shak/ 8. Bake for about 2 hours, until inside temperature is 145ºF (63ºC) and the meat falls off the bone.

bolon /bo-loing/ 9. Bring the red wine vinegar to a boil.

lajun, lahun /la-hun/ 10. Add the onions, reduce to medium-low, and simmer until tender.

buluk /bu-luk/ 11. Pour the sauce over the pork.

lajka’a, ka’alajun 12. Serve with rice and tortillas, in tacos shells, or as a fajita.

Try some of the other

pork recipes: https://veggiefernandezs.blogspot.com/search/label/pork%20chops

Latin American dishes: https://veggiefernandezs.blogspot.com/search/label/Latin%20American

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Garbanzo Salad

Garbano (aka chickpea) is packed with protein; dietary fiber, folate, and minerals. There are many ways to use chickpeas, and this salad can also be used in various ways.

(chickpeas in their shells)

Ensalada de garbanzos (Spanish)

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

1 Tbs. (15 g) each: mustard and chopped pickles

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

1/2 cup (120 ml) (dairy-free) mayonnaise

1/2 chopped organic onion

juice of 1 organic lemon

parsley

optional: 

• chopped organic celery
• chili powder
• cayenne
• garlic
• ginger
• cumin
• turmeric
• paprika
• salt and black pepper

uno 1. Mash the beans with a fork or potato peeler 

dos 2. Mix in the rest of the ingredients.

Serve 

• as a salad
• in a wrap
• filler for a toco
• over organic spinach or leaf greens
• side dish
• main dish
• appetizer
• etc.

 Try some of the other bean dishes: https://veggiefernandezs.blogspot.com/search/label/Beans

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Grape and Caper Salsa

 All those grapes I have, have gone soft! I need some salsa for the fish. So...

Salsa de Uvas y Alcaparras (Spanish)

Makes just over 2 cups (260 g)

1 cup (130 g) each: seedless, organic green and purple grapes, cut in half and stemmed

2 Tbs. (30 g) capes, rinsed and drained

1 organic shallot, peeled and mince

2 Tbs. (30 g) chopped parsley or cilantro or 2 tsp. (10 g) of dried 

2 Tbs. (30 ml) olive oil

1 tsp. (5 ml) organic lemon juice

pinch of Himalayan salt

optional:

• 1/2 chopped organic red onion
• 1/2 jalapeño, stemmed, seed and minced

uno 1. Combine all the ingredients in a bowl.

dos 2. Gently toss.

tres 3. Marinate at room temperature for 30 minutes or cover and refrigerate for up to 4 hours.

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Quinoa Bowl

Fresh vegetables + spiced chickpeas + protein quinoa + garlic yogurt sauce = (Do I need to add more?) healthy dinner.

Bite of history: Quinoa (Quchua kinwa or kinuwa) is not a grass but seeds, related to spinach from Lake Titicaca basin of Peru and Bolivia. It was used to feed livestock 5200-7000 years ago and for humans 3-4000 years ago.

~quinoa plants~

Serves 4

Preheat the oven to 425F (220C)

Add other organic raw vegetables you like.

1 cup (130 g) quinoa to make 3 cups of cooked quinoa

2 sliced organic cucumbers

1 cup (130 g) organic cherry tomatoes cut in half

1 diced organic avocados

(pickled) organic red onion

mint or parsley leaves

1 1/2 cups (195 g) chickpeas, drained and rinsed

olive oil

paprika

cumin

pinch of cayenne pepper

garlic yogurt sauce*

optional toppings:

• chopped organic nuts
• organic seeds
• pepper flakes
• herbs of you choice
• sliced organic lime
• organic hummus
• organi kimchi
• sliced organic bell peppers

Quechua (Quechua: Runasimi “people’s language”, indigenous languages of the Quechua peoples)

~Cuzco Quechua (dialect)~

huk 1. Cook the quinoa according to package.

iskay 2. Line a backing sheet with parchment paper.

kimsa 3. Add the chickpeas and drizzle some olive oil. Then sprinkle with paprika, cumin, and cayenne pepper. Toss. Bake for 20-30 minutes.

tawa 4. Add to the bowls, the quinoa, chickpeas, cucumbers, tomatoes, avocado, and additional vegetables if you like

pichqa 5. Top with the onions,mint/parsley leaves and any optional toppings. 

suqta 6. Serve with the 

*garlic yogurt sauce

1 cup (240 ml) organic (dairy-free) yogurt

1 Tbs. (15 ml) each: olive oil, water, and organic lemon juice

1 grated organic garlic clove

qanchis 7. Stir in a bowl all the ingredients except the water.

pusaq  8. Stir in a little water for a thick sauce. Add more water if needed.

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