Tofu Tacos!

Tofu is not native to Latin American recipes, but people are eating vegan and vegetarian foods with classic Latin American flavors.

¡Tacos de Tufu! (Spanish)

Serves 4

2 4-ounce (225 g) organic extra-firm tofu

2 Tbs. (30 ml) each: soy sauce or GF liquid aminos  and avocado oil

1/3 cup (45 g) organic tomato paste

paprika, cumin, chili powder, oregano and/or thyme

minced garlic

sliced shallots

sliced cremini organic mushrooms

8 organic coin tortillas

toppings:

diced avocado

(GF) cheese

organic lime juice

organic salsa

(GF) cheese

chopped chipotle chili peppers

green chilis 

shredded organic lettuce

uno 1.  Press out the water in the tofu for about 1o minutes.

dos 2. Use a folk to crumble the tofu.

tres 3.  Whisk together the oil, spices, tomato paste, garlic, and soy/liquid aminos.

cuatro 4. Mix the remaining sauce and tofu

cinco 5. Heat a skillet to medium-high and add the tofu mixture. Cook until warmed.

seis 6. Remove the tofu and set aside.

siete 7. Sauté the mushrooms and shallots.

ocho 8. Heat the tortilla shells.

nueve 9. Serve: tofu and mushroom mixtures with the toppings of choice.

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Curry Quinoa with Nuts

Quinoa (Quechua language: kinwa or kinuwa) is high in protein, fiber, vitamin B, and minerals. It is a seed not a grain. If in doubt, by gluten-free. There are 120 know varieties of quinoa. The most available are white (more flavor), red (chewier, mild, nutty flavor), and black (earthy, sweeter flavor).

Serves 4

 1 cup (130 g) organic quinoa, rinse under water

2 cups (480 ml) water

1/2 cup (65 g) nuts: cashews, pistachios, walnuts, pecans, macadamias, or almonds

1/2 cup (65 g) organic peas

1 Tbs. (15 ml) olive oil

1 tsp. (2 g) each: mustard seed, lemon zest, turmeric and cumin seed

2 or 3 curry leaves (Curry powder cannot be substituted for the same flavor. You can use basil leaves.)

1 chopped organic onion

chopped cilantro or parsley

Quechua (Quechua: Runasimi “people’s language” Eight-ten million people speak it.)

~Cuzco Quechua (dialect)~

huk 1. Cook the quinoa in saucepan, stir in the water over medium heat. Once it comes to a boil, reduce to medium-low, cover, cook about 10-15 minutes. Remove from heat and fluff with a fork. Set aside.

iskay 2. Toast the nut(s) about 3 minutes over medium heat. Set aside.

kimsa 3. Heat the oil in the pan.

tawa 4. Sauté the mustard and cumin seeds. Then add the leaves for 30 seconds.

pichqa 5. Add and sauté the onions for 4 minutes. 

suqta 6. Stir in the turmeric, cook another minute, add the quinoa, peas, and lemon juice. Remove the leaves.

qanchis 7. Remove and stir in the nuts.

pusaq  8. Top with cilantro or parsley. 

isqun 9. Serve warm or at room temperature.

Khali-lla kachun! (Quechua)

/KHAH-lee-yah KAH-choon/

“Good health or let it be for your health”

Try other quinoa recipes: https://veggiefernandezs.blogspot.com/search/label/Quinoa

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Turkey Chili

Turkey is a traditonal dish in Mexico for the winter holidays. What a better way to use leftover turkey than with a hot chili dish.

Chile de pavo (Spanish)

Serve 8

1 pound (455 g) ground or shredded turkey

1 diced organic onion

1 jalapeño seeded and finely diced or small can of green chili

4 minced organic garlic

1 Tbs. (6 g) chili powder, or more to taste

1 tsp. (2 g) cumin 

1 diced organic bell pepper

3 Tbs. (45 ml) organic lime juice

14 1/2 ounces (625 g) organic crushed tomatoes and its juice 

1 Tbs. (15 g) organic tomato paste

15 1/2 ounces (625 g) organic kidney beans, drained and rinsed

optional broth and/or beer depending on how "watery" you want

optional toppings:

• (dairy-free) cheese
• organic green onions
• cilantro or parsley
• (dairy-free) yogurt
• sliced organic avocado

uno 1. Reheat the turkey or cook the ground turkey in a skillet with the chili powder, onions, japlapeño/green chili, and garlic.

dos 2. Add the remaining ingredients and bring to a boil.

tres 3. Reduce to simmer uncovered for 10-15 minutes or until the chili has the thickness you want. Add broth and/or beer for a less thickness.

cuatro 4 Top with cheese, green onions, cilantro/parsley, avocado, and/or yogurt. 

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Mexican Dip

There is no measuring to this great dip. Add how much you want, serve with anything you like, turn up the music, and have a great time!

Chapuzón mexicano (Spanish)

Mix together: (organic ingredients)

• corn                                  maíz
• black beans                    frijoles negros
• garbanzo beans             garbanzos
• avocado                          aguacate
• cilantro                          cilantro
• cottage cheese              queso cottage
• Mexican season           temporada mexicana
• chopped tomatoes      tomates picados
• cheese                           queso
• olives                            olivos
• slices of lime               rodajas de lima

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Casserole à Beans and Eggs

🕺¡Olé! 💃

Beans add protein; eggs add protein and vitamins. Serve it for breakfast, lunch, or dinner! You can even make it ahead of time and just reheat. Served cold, is tasty as well.

Cazuela de Frijoles y Huevos (Spanish)

Serves 6

Refrigerate for 30 minutes.

Preheat the oven to 375F (185C).

4 cups (520 g) (gluten-free) crusty or stale bread cut into cubes

 (a) If the bread is fresh, bake at 3ooF (150C) for 10 minutes.

2 tsp. (10 ml) olive oil

1 chopped organic onion

2 cups (260 g) organic each: mushrooms and tomatoes (chopped) and black beans (drained)

1 each chopped organic bell pepper and garlic clove

pinch or two of Himalayan salt

3 cups (390 g) organic spinach

6-8 organic eggs

2/3 cup (160 ml) (dairy-free) milk

(dairy-free) cheese

1 tsp. (10 g) each dried: chili powder, cumin, black pepper, and oregano

optional*: salsa, pico de gallo, etc.

uno 1. Place cubes of bread in a baking dish.

dos 2. Heat the oil in a skillet over medium heat.

tres 3. Cook the mushrooms and garlic for 3 minutes.

cuatro 4. Stir in the bell peppers, tomatoes, and spices. Heat for 3 minutes.

cinco 5. Stir in the spinach and heat until wilted.

seis 6. Stir in the beans.

siete 7. Whisk the eggs, milk, and cheese.

ocho 8. Mix in the vegetables.

nueve 9. Pour over the bread.

diez 10. Refrigerate for 30 minutes. It can be refrigerated up to 24 hours.

once 11. Bake for 40 minutes until the center of the casserole is set.

doce 12. Optional salsa on top

*Salsas:

"Salsa.."in a minute!": https://veggiefernandezs.blogspot.com/2019/11/salsain-minute.html

"Pico De Gallo" https://veggiefernandezs.blogspot.com/2024/05/pico-de-gallo-sauce.html

Try other bean recipes:

https://veggiefernandezs.blogspot.com/search/label/Beans

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Pico de Gallo Sauce

It is translated "beak of rooster" but has nothing to do with roosters or birds. It originally referred to eating by pinching between the thumb and finger, making a rooster's beak. 

Aka salsa fresca "fresh sauce" found in Mexican cuisine.

Makes 1 cup (240 ml)

1 finely diced organic onion

1 medium jalapeño or serrano pepper, seeded and minced

1/4 cup (60 ml) organic lime juice

1/4 tsp. Himalayan salt

6 organic diced tomatoes

1/2 cup (65 g) chopped cilantro/parsley

optional: slices of organic lime

uno 1. Combine the jalapeños, lime juice, and salt in a bowl.

dos 2. Add the tomatoes and onions.

tres 3. Fold in the cilantro/parsley.

cuatro 4. Add more seasonings to taste and optional lime wedges. 

cinco 5. Use as an appetizer dip with chips, over eggs, in tacos, on any Mexican meal...

Look at some Latin American recipes: https://veggiefernandezs.blogspot.com/search/label/Latin%20American

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Strawberry Salsa

¡Olé! A salsa today! With strawberries!

Serve over any dessert, cooked meats or fish.

Salsa de Fresa (Spanish)

Preheat the oven to 400F (200C)

1 pound (455 g) organic strawberries (95% of non-organic are doused with 20 different synthetic pesticides!)

1/2 pound (225 g) organic cheery tomatoes

1 Tbs. (15 ml) olive oil

1 Tbs. (5 g) each organic: mined red onion and sugar

2 tsp. (10 ml) balsamic vinegar

organic sliced basil leaves

uno 1. Cut the tomatoes and strawberries into fourths. Place in a bowl.

dos 2. Drizzle with oil and toss.

tres 3. Spread them in single layer on a parchment-lined baking sheet.

cuatro 4. Sprinkle with sugar.

cinco 5. Bake for 30 minutes. Stir a few times.

seis 6. Add to a bowl along with the juice.

siete 7. Use a knife to chop them.

ocho 8. Fold in the onions and vinegar.

nueve 9. Bring to room temperature.

diez 10. Fold in the basil leaves.

once 11. Sprinkle some basil leaves on top the food.

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Bean Spinach Filling

Different fillings are great to add to all types of dishes: in or on meats and fish, stuff vegetables, in sandwiches and over vegetables, appetizer dip...What about in tacos? Why not?

Serves 4

(gluten-free) taco shells

2 Tbs. (30 ml) olive oil

2 organic garlic clove

4 Tbs. (60 g) organic tomato paste

2 tps. (10 g) each: cumin and oregano 

1 tsp. (5 g) turmeric

Himalayan salt

organic spinach

1-2 can (425-850 g) organic beans of your choice

optional: 

• (dairy-free) cheese
• other spices to taste

1. Heat the oil.

2. Add the garlic, spices, and tomato paste. Cook for a minute or two.

3. Add the spinach and beans. Cook. 

4. Season with salt and pepper to taste, and optional cheese and spices.

5. If you want to us it as a stuffing or dip, place everything in a food processor and blend. 

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Casserole à la Quinoa & Broccoli

Cooked quinoa has a rich source of minerals manganese (breaks down carbohydrates, proteins, and cholesterol) and phosphorus (needed for growth, maintenance, and repair of all tissues and cells). (It is gluten-free.)

Broccoli is a good source of vitamin C (helps to repair tissue) and K (aids in blood coagulation and binds calcium in bones).

Try this creamy casserole for the next family gathering.

Cazuela de quinua y brócoli (Spanish)

Serves 6

Preheat the oven to 400F (200C)

3 cups (720 ml) organic vegetable or chicken broth

1 cup (130 g) uncooked quinoa

3 Tbs. (45 ml) olive oil

chopped organi broccoli

1 chopped organic onion

3 diced organic carrots

minced organic garlic

dried oregano

little cayenne pepper to taste

2 Tbs. (30 g) (gluten-free) flour

1 cup (240 ml) each organic (dairy-free): yogurt and milk

2 types of grated (DF) cheese

rinsed and drained organic beans (of your choice)

organic sun-dried tomatoes

garnish (and/or):

• parsley
• dill
• thyme
• basil
• rosemary
• sage
• tarragon

uno 1.  Spray cooking oil in a casserole dish and on a baking sheet.

dos 2. Roast the broccoli with some olive oil. Toss to coat and spread evenly on the baking sheet. Cook 10 minutes on each side. Then turn oven down to 350F (175C). 

tres 3. Bring the broth and the quinoa to a boil.

cuatro 4. Reduce to low, cover, and cook about 15 minutes.

cinco 5. Remove, cover, and stand for 5 minutes. Fluff with a folk.

seis 6. Sauté the onions and carrots in olive oil, about 5 minutes. Add the garlic, some Himalayan salt and black pepper for a minute.

siete 7. Sprinkle in the flour, stir, cook about a minute.

 

ocho 8. Whisk in a cup (240 ml) of broth and the milk slowly. Increase the heat to a simmer, then reduce and let it gently bubble, about 5 minutes. Keep stirring.

nueve 9. Stir in the oregano and cayenne. Remove from the heat.

diez 10. Stir in the quinoa, fold in the beans, roasted broccoli, and sun-dried tomatoes.

once 11. Stir in the yogurt and half of the cheeses.

doce 12. Spread in the baking dish and add the rest of the cheeses.

trece 13. Bake, uncovered, about 15 minutes.

catorce 14. Turn the oven to boil for 3-4 more minutes.

quince 15. Let it rest for at least 5 minutes. 

dieciséis 16. Sprinkle on top with any of the garnishes

Try some of the other quinoa recipes:

https://veggiefernandezs.blogspot.com/search/label/Quinoa

 

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Mexican Turkey Casserole (Crockpot)

Mexican food has lots of flavors but can be time consuming. But prepare it in a crockpot saves time for other fun actives.

Cazuela de Pavo (Spanish)

Serves 8

Adjust the spices to taste.

1 Tbs. (15 ml) olive oil

1 pound (455 g) organic ground turkey

1 diced organic yellow onion

1 cup (130 g) each organic: uncooked quinoa (is GF), corn kernels, and (DF) shredded cheese

15 ounce (430 g) each organic: black beans, drained and rinsed and fire-roasted diced tomatoes keep the juice

2 1/2 cups (325 g) organic enchilada sauce

2 organic bell peppers of different colors

1 Tbs. (15 g) cumin

2 Tbs. (30 g) chili powder

1 tsp. (5 g) each: ground cloves, (Mexican) oregano, garlic powder, black pepper

1/2 cup (120 ml) water

toppings: organic

• chopped cilantro
• diced avocado
• chopped green onions
• (DF) sour cream 
• (DF) yogurt
• lime juice

uno 1.  Heat the oil over medium high in a skillet.

dos 2. Add the turkey and onions. Cook, stir until the turkey is not pink, about 5 minutes. Add to the slow cooker.

tres 3. Add the rest of the ingredients, except the cheese and toppings, in the slow cooker. Stir, cover. Cook on HIGH 2 1/2-3 hours or LOW 5-6 hours.

cuatro 4. Remove the lid and stir. Taste and adjust any seasonings. 

cinco 5. Stir in 1/2 cup (65 g) of cheese.

seis 6. Sprinkle the rest of the cheese on top.

siete 7.  Cover and cook on HIGH until the cheese melts, about 10-15 minutes.

ocho 8. Serve hot with the toppings on the side.

nueve 9. Store leftovers in the refrigerator or freeze. Reheat in the oven at 35oF (175C) or in the microwave.

Try some of the other turkey recipes:

https://veggiefernandezs.blogspot.com/search/label/turkey

or Latin American dishes:

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

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Chicken and Quinoa (Slow Cooker)

Quinoa is used because it is gluten free. It is an annual plant grown as a crop. Indignant Peruvian nickname: chisiya mama "mother of all grains", which is 3-4 000 years old.

Wallpa ima Chisiya Mama (Quechua)

Serves 4

1 pound (455 g) organic, boneless, skinless chicken breasts

1 cup (240 ml) organic chicken broth

2 organic tomatoes, chopped

1 organic onion, cut in half and sliced or half a can of diced tomatoes

1 organic lemon, zest and juice

1 tsp. herbes de Provence* or thyme

1/2 tsp. (2,5 g) each: Himalayan salt and black or lemon pepper

3/4 cup (95 g) quinoa 

organic black and green olives cut in half

chopped parsley

Quechua (Quechua: Runasimi “people’s language”, indigenous language)

Cuzco Quechua (dialect)

huk 1. Cut each chicken breast into 4 pieces.

iskay 2. Place in the slow cooker along with rest of the ingredients, except the quinoa and olives.

kimsa 3. Cook on High for 90 minutes or on Low for 2 1/2 to 3 hours.

tawa 4. Cook the quinoa by adding 1 1/2 cups (360 ml ) water or broth and little salt. Bring to a boil, lower the heat and simmer, uncover about 15 minutes, until the quinoa is tender and white "tail" appears around the grain.

pichqa 5. Release the steam on the slow cooker, stir in the cooked quinoa and olives OR serve over the quinoa.

suqta 6. Serve garnished with parsley.

*herbes de Provence recipe

1 cup (130 g)

2 Tbs. (30 g) each dried: 

• rosemary
• thyme
• basil
• lavender flowers
• Italian parsley

1 Tbs. (15 g) each dried

• fennel seed
• oregano
• tarragon

1 tsp. (5 g) bay powder

1. Grind rosemary and fennel seeds.

2. Add the rest of the herbs.

3. Store in an airtight container. 

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Venezuelan Avocado Sauce

Each Latin American country has their unique cuisines. You can buy avocado sauce or make something different and very tasty from Venezuela. Use as a dip or over meat, fish, vegetables.

A Venezuelan woman, at the grocery store, asked me for a ride to her sister's home. She had four bags of groceries. She brought her son to the United States for an operation he needed. Over coffee, as a thank you, she served some chips and this sauce.- Mike

Salas de aguacate (Spanish)

There is no measuring. She just added these together...I added the "organic" and "dairy-free".

organic avocado(s)

chopped organic garlic clove(s)

(dairy-free) mayonnaise 

organic lime juice

(dairy-free) cream cheese

chopped organic onion

uno 1. Place all the ingredients in a blender.

dos 2. Blend until desired consistency.

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A Latin American Peanut Sauce

Peanut sauce in Latin American cuisine? ¡Sí! Serve over potatoes, yuca, or on chicken and meats. 

How did peanut sauce come to L.A.? Peru or Brazil is the origin of peanuts! The Incans of Peru, back 1500 BCE, used peanuts as sacrificial offerings and entombed their mommies. Tribes in Brazil grounded peanuts with maize (corn) to make a drink. Peanuts journey to Europe with Spanish explorers, who took them to Asia and Africa. Africans introduced peanuts to North Americans in the 1700s. 

Peanuts are grown underground.

Salsa de cacahuetes (Spanish)

Molho de amendoim (Portuguese)

Makes 2 cups (5 dl)

4 Tbs. (60 ml) olive oil

1 cup(130 g) of organic each: minced onions and organic peanut butter

2 tsp. (4 g) annatto (orange-red condiment and food coloring) or paprika powder

1 tsp. (2 g) cumin

1 1/2 cups (360 ml) (dairy-free) milk

uno/um  1.  Sauté the onions, annato/paprika, and cumin over medium heat.

dos/dois  2. In a blow, whisk the peanut butter and milk.

tres/três  3.  Add to the sautéed mixture.

cuatro/quatro  4. Reduce the heat to medium-low. Cook about 3 minutes. Stir. 

 (a) Adjust the amount of milk for thin or thick sauce.

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Grilled Mushrooms and Spinach Quesadillas

I am not one who grills. I do not even have a BBQ grill, but I do have an iron grill plate for the top of the stove. Either way, these quesadillas will be a great lunch or a quick dinner.-Mike

Champiñones a la parrilla y 

quesadillas de espinacas (Spanish)

Serves 4

Preheat the grill to medium-high heat.

olive oil

sliced organic: mushrooms, onion, and garlic cloves

organic spinach leaves

favorite barbecue sauce or homemade*

dairy-free goat cheese, crumbled

4 (gluten-free) tortillas

optional: sliced organic bell peppers 

uno 1. Heat the oil in a large cast-iron skillet on the grill or top of oven.

dos 2. Add the mushrooms and onions (optional bell peppers)

tres 3. Cook for 10 minutes or until brown.

cuatro 4. Add the garlic; cook a minute.

cinco 5. Add the spinach. Stir.

seis 6. Cook about 5 minutes.

siete 7. Season with barbecue sauce.

ocho 8. Spoon some filling onto half a tortilla.

nueve 9. Add goat cheese.

diez 10. Fold the tortilla and press.

once 11. Cook directly on grill for about a minute on each side.

doce 12. Slicing each tortilla into thirds or serve whole.

*3 Types of BBQ Sauces

Use organic if possible.

A. ketchup, light brown sugar, white wine vinegar, Worcestershire sauce, and paprika

B. vinegar, tomato paste, or mayonnaise (or a combination), onion powder, spices such as mustard and black pepper, and sweeteners such as sugar or molasses.

C. Very good!

1 tsp. (2 g) cumin seed

2 Tbs. (18 g) fennel seeds

5 organic garlic cloves

black pepper

1. Grind all together.

---- 

thyme or lemon thyme leaves

rosemary sprigs

1 organic zest and juice of orange

1 organic garlic bulb, broken into cloves and peeled

4 tsp. (8 g) paprika

6 tsp. (30 ml) balsamic vinegar

1/2 cup (120 ml) organic ketchup

1/2 cup (120 ml) olive oil

10 bay leaves

2. Chop the thyme leaves, rosemary, zest and garlic.

3. Add to the spices.

4. Mix in the rest of the ingredients.

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Quinoa, Six Ways

Use just 8 ounces (1 cup) (225 g) of quinoa (is gluten-free) for each of these dishes. The ancient grains are rich in protein, dietary fiber, and vitamin B. The plant originated around Lake Titicaca 5000 years ago.
 
         harvesting quinoa

Cooking directions on the package is too long. Better to...

1. Use 2 parts liquid to 1 part quinoa.

2. Use either water or broth.

3. Once it comes to a boil, add the quinoa, stir once.

4. Reduce the heat to very low, cover, and simmer for 8 minutes.

5. Use a spoonful and check to see if the little coils on the surface of the grains are beginning to uncoil.

6. If they are staring to release but the centers of the grains still look raw, the quinoa is ready.

6. If not, cook only 1-2 more minutes. 

7. Remove from the heat, drain in a strainer, rinse with little cold water.

8. Then drain completely.

Use organic ingredients if possible. Use cooked quinoa.

I. Crunchy Salad Topper

1. Toss the quinoa with 2 tsp (10 ml) olive oil.

2. Spread on a rimmed baking sheet.
3. Place in an oven and golden brown, 5-7 minutes.

II. Tomato-Basil Bean Salad

1. Mix the quinoa, rinse white beans, chopped red onions, sun-dried tomatoes in olive oil.

2. Chop basil in a bowl.

3. Add extra oil and some red-wine vinegar.

III. Zucchini Fritters

cooked quinoa

2 cups (260 g) grated zucchini

handful of chopped parsley

1/2 cup (65 g) grated Parmesan cheese or a hard, dairy-free cheese

1/3 cup (45 g) seasoned (gluten-free) breadcrumbs

2 large eggs

1. Combine the ingredients.

2. Shape into patties.

3. Pan-fry in oil for 3-4 minutes each side.

IV. Lentil Tabbouleh

1. Toss together quinoa, cooked lentils.

2. Add chopped cucumber, tomato, green onion and parsley.

3. Toss with fish lemon juice and olive oil.

V. Meatless Taco Filling

15-ounce (425 g) can black beans, rinsed

3/4 cup (180 ml) water

taco seasoning to taste

scallions

1. Combine the quinoa and  beans in a skillet.

2. Stir in the water.

3. Add the seasoning.

4. Simmer until heated through.

5. Top with sliced scallions.

VI. Mediterranean Stuffed Mushrooms

Preheat the oven to 425F (220C)

1. Mix the quinoa with chopped spinach, roasted red peppers, olives, and crumbled (diary-free) feta cheese.

2. Toss with olive oil and balsamic vinegar.

3. Stuff into portobello mushrooms, gills removed.

4. Bake for 15-20 minutes.

Try our other quinoa recipes.

-modified "Eating Well"

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