Showing posts with label chilies. Show all posts
Showing posts with label chilies. Show all posts

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


The dish is from Mexico or Peru, with a touch of cocoa and a hint of chipotle, top off with dish of fresh tomatoes and you have one great dinner.
Kabocha Rellena (Spanish)
Serves 6
preheat the oven to 400F (200C)

Kabocha:
1 organic kabocha squash, about 4 pounds (1.820 g)
2 Tbs. (30 ml) organic coconut oil, melted
14 ounce (400 g) organic black beans, inside and drained
1 organic ripe avocado, diced
3 organi green onions, thinly sliced
1/4 cup (60 ml) (dairy-free) yogurt
chopped cilantro or parsley
optional crushed chilies

uno 1. Cut the squash in half, lengthwise, and scrap out the seeds.


dos 2. Cut each half into 3 wedges.


tres 3. Place on parchment-lined baking sheet and brush inside with melted coconut oil.


cuatro 4. Bake for 30-45 minutes, or until it is tender when pierced with a fork.



Salsa de tomate:

1 Tbs. (15 ml) organic coconut oil

1/2 diced organic sweet onion

2 large organic garlic cloves, smashed and minced

14 ounce (400 g) (fire-roasted) dice tomatoes, save the juice

2 dried pitted organic dates

1 Tbs. (15 g) each: tahini or cashew butter and chipotle pepper

2 tsp. (10 g) cocoa powder

1 tsp. (5 g) each: cinnamon and dried thyme

little Himalayan salt

juice of 1 organic lime


cinco 5. Sauté onions in oil.


seis 6. Add garlic for a minute.


siete 7. Stir in the tomatoes with the juice.


ocho 8. Simmer for 5-10 minutes.


nueve 9. Purée until smooth but a little chunky.


diez 10. Sit aside and cover to keep warm.



Ahora (now):

once 11. When squash is baked, remove, place wedges on serving plates.


doce 12. Drizzle with the tomato sauce.


trece 13. Scatter with black beans, dice avocado, and green onions.


catorce 14. Dollop of yogurt, some cilantro/parsley, little lime juice, and pinch of chilies.


!Buen Provecho!



The potatoes originated in Peru or Bolivia and were brought to Spain by the early explorers, then spread throughout Europe.

Les Papes Bullides (Catalan)
Las Papas Hervidas (Spanish)
(Boiled potatoes)
Serves 4

1 1/2 pounds (675 g) organic potatoes
5 Tbs. (75 ml) olive oil
4 sliced organic garlic cloves
1 tsp. (5 ml) each: cumin and crushed chilies
3 tsp. (15 ml) paprika
2 Tbs. (30 ml) red wine vinegar
1 organic red bell pepper, sliced

-Catalan numbers-
un 1. Cook the potatoes in boiling stated water until tender when poked with a folk.

dos 2. Drain, peel or not.

tres 3. Heat the oil and sauté the potatoes until golden color.

quatre 4. Crush together the garlic, chilies, and cumin.

cinc 5. Mix in the paprika and vinegar.

sis 6. Add the garlic mixture to the potatoes with the bell pepper. Cook about 2 minutes.

set 7. Serve warm.

Bona gana! (Catalan)

¡Buen Provecho! (Spanish)


 The sauce can be as spicy as you like. 
Berenjena con salsa de tomate (Spanish)
Berenxena con salsa de tomate (Galician)
Albergínia amb salsa de tomàquet (Catalan)

Serves 4
Preheat the broiler

2 small organic eggplants
4 Tbs. (60 ml) olive oil
2 green chilis, sliced
8 organic chopped garlic cloves
1 pound (455 g) organic tomatoes, chopped
Tahini
green chilies, minced

-Catalan-
un 1. Cook the eggplants on all sides over a high flame until the skins are charred. 

dos 2. Let the eggplants cool to the touch. 

tres 3. Peel off the skins.

quatre 4. Slice into a fan, leaving the stem on.

cinc 5. Heat the oil in a skillet over medium heat.

sis 6. Sauté the sliced chilis about a minute.

set 7.  Add the garlic for another minute.

vuit 8. Add the tomatoes. Do not stir for a minute. then still and cook about 5 minutes, until the sauce thickens.

nou 9. Dip both sides of the eggplants into the sauce.

deu 10. Transfer the sauce to an ovenproof baking dish. 

onze 11. Arrange the eggplants on top of the sauce.

dotze 12. Broil 10-15 minutes.

tretze 13. Place the sauce on a dish. Top with the eggplants.

catorze 14. Garnish with tahini and minced chiles to one side of the dish.

Bona gana! (Catalan)
Qué aproveite! (Galician)
Buen Provecho! (Spanish)






Though the idea comes from Los Angeles, California, if you like mashed potatoes and tacos, try this combination.
Tacos de puré de papa (Spanish)
Serves 3 or 4

A. Tacos:
2 pounds (900 g) organic potatoes, peeled and cut into 1-inch (2,5 cm) chunks
2 Tbs. (30 g) organic (dairy-free) butter
2 minced organic garlic cloves
1 tsp. (5 g) chili powder
1 1/2 tsp. (3 g) ground cumin
1/2 cup (120ml) olive oil
organic corn tortillas
shredded organic red cabbage
1/2 cup (75 g) crumbled (dairy-free) cheese or Mexican cotija
fresh cilantro or parsley leaves
organic lime wedges

optional (use organic)
  • sliced avocado
  • chopped spinach
  • plain (dairy-free) yogurt
  • sautéed cactus or raw nopales 
  • (refried) beans
  • cooked fish or shrimp
  • cooked slips of chicken
  • hot sauce
  • sliced radish
  • jalapeños
  • guacamole
  • cooke (Spanish) rice
  • ground meat: beef, chicken, pork, turkey
  • etc.

1. Boil water over high heat in a large pot.
2. Add the potatoes and boil for 20-25 minutes or until they are fork tender.
3. Drain and transfer to a large bowl.
4. Melt the butter in a the pot used for cooking the potatoes over medium-high heat.
5. Sauté the garlic for 30 seconds.
6. Add the potatoes, cumin, chili powder, and mash the potatoes until creamy and smooth.
7. Cook each taco .
 (a) Heat the oil in a large nonstick skillet over medium-high heat. Spread about 1/4 cup (53 g) of mashed potatoes on one side and fold. Cook for 2 minutes per side.
  (b) in the oven, 300F/150C, bake about 15-20 minutes, add the potatoes later.
  (c) in the microwave a little longer, add the potatoes later.

B. Pico de Gallo:
3/4 cup (115 g) organic cherry tomatoes, quartered
1/4 cup (40 g) diced organic red onion.
juice of 1/2 organic lime
2 Tbs. (8 g) chopped cilantro or parsley

1. In a medium bowl, combine all the ingredients.
2. Stuff the fried tacos with cabbage, pico de gallo, cheese, cilantro/parsley, and another optional ingredients.
3. Serve with the lime wedges.

This dish has a sweet, mild heat, vary the amount of chili peppers and mole sauce to taste.
Serves 4

2 dried ancho chili peppers
3/4 cup (95 g) organic diced tomatoes
1/2 cup (120 ml) (gluten-free) dark beer
2 chopped organic garlic cloves
2 Tbs. (30 g) unsalted organic roasted almonds
1 Tbs. (15 g) each: oregano (or 1 tsp/5 g died) and sesame seeds
2 Tbs. (30 g) organic raisins
1/4 tsp. (1,2 g) cinnamon
pinch or two allsice
1/2 ounce (15 g) grated (dairy-free) dark chocolate
2-7 ounces (60-205 g) (gluten-free) tempeh, crumbled
8 organic corn tortillas, warmed
1 organic avocado, cubed
1/3 cup (45 g) organic red onions, sliced or diced
2 ounces (60 g) Cotija, queso cheese, or a hard cheese (dairy-free)
1/4 cup (30 g) cilantro or parsley
1 organic lime, sliced into wedges
optional: organic (dairy-free) yogurt

1. Toast chili peppers over a medium-high heat in a dry skillet, flipping once, about a minute on each side.
2. Transfer chilis to a bowl, cover with warm water, and soak for 30 minutes.
3. Take them out and slice off the stems, keep the soaking water.
4. In a blender, place drained chili peppers, 1/4 cup (60 ml) soaked waters, tomatoes, beer, garlic, almonds, sesame seeds, raisins, oregano, cinnamon, and allspice. Blend until smooth.
5. Transfer the sauce to saucepan and bring to a gentle simmer.
6. Stir in the chocolate until melted.
7. Add the tempeh and heat over low for 10 minutes, stirring frequently.
8. To assemble the tacos:
  • Place tempeh mole on tortillas.
  • Top with  avocado, onions, cheese, and cilantro/parsley.
  • optional yogurt
  • Squirt on lime juice.




A tasty diner of creamy, hearty vegetarian curry dish.
Serves 4
Preheat the oven to 425F (220C)


1 organic cauliflower, cut into bite-size florets
1 Tbs. (15 ml) olive oil
3 tsp. (15 g) curry powder (more to taste)
1 (13.5-ounce) (385 ml) can organic coconut milk
1 Tbs. (15 ml) organic lime juice
1 Tbs. (15 g) minced ginger
2 (15-ounce) (400 g) cans organic cooked chickpeas, drained and rinsed
1 organic red bell pepper, diced
1 1/2 cups (200 g) organic frozen peas
1/2 cup (65 g) organic raisins
options: 
  • 1 tsp. (5 g) ground coriander
  • 1 organic sliced red onion
  • 2 tsp. (10 ml) chile powder
  • 4 sliced organic scallions
  • cilantro or parsley for garnish 
1. Place cauliflower in a baking dish. Toss with olive oil and 1 tsp. (5 g) curry powder.
2. Roast 15 minutes, until golden color.
3. In a small bowl, whisk coconut milk, lime juice, ginger, remaining curry powder, and any options.
4. Stir chicken, bell pepper, and coconut-curry sauce with the cauliflower.
5. Cook 10 minutes.
6. Stir in the peas and raisins.
7. Cook for 5 minutes, until the sauce is bubbling.
8. Serve chickpeas and vegetables with any extra sauce spooned over the top.

This stew was either originated in Senegal or from Bambara tribe of Mali. Either way, anything with peanut butter tastes great! 

It is served with brown rice or pieces of baguette (without fork or spoon, just your right hand and baguette scoops) on a single plate for everyone or in a bowl

Mafè 
(Senegalese French)
Wolof is wildly spoken.

Serves 6-10

1/2 cup (130 g) organic creamy peanut butter
3 cups (720 ml) organic chicken stock
1 Tbs. (15 ml) olive oil
1 organic each: red onion and bell pepper, cut into 1-inch (2.5 cm) dice
4 minced organic garlic cloves
1 heaping Tbs. (+15 g) organic tomato paste
2 cups (400 g) organic diced tomatoes with liquid
1 Tbs. tamarind paste or substitute: organic lime juice/white wine or rice vinegar, mixed with equal parts of organic, light brown sugar
1 tsp. (5 ml) fish sauce
1 bay leaf
1 organic habanero chile, whole, stem on
1 organic sweet potato, cut as others = about 2 cups (280 g)
1 large organic carrot, cut as others = about 1 cup (140 g)
2 organic turnips or 1 large organic russet potato, cut as others, = about 1 cup/140 g
black pepper as needed

optional:
5 -7 organic whole okra pods
1 Tbs. (15 g) baobab (African) if you can fine it, substitute maca (Peruvian) or ginseng (Asian) powder
4 cups (80 g) organic spinach or baobab leaves if possible 

Wolof numbers:
been 1. Combine the peanut butter with 1 cup (240 ml) chicken stock, stir to make a smooth sauce.

ňaar 2. Sauté the onions and bell peppers with oil over medium high heat, about 3 minutes

nat 3. Add the garlic for 30 seconds.

neent 4. Add the tomato paste, stir to coast the vegetables, cook 3-4 minutes.

juroom 5. Add the diced tomatoes with their liquid. Stir the bottom of the pan to loosen any bits. Bring to simmer.

juroom been 6. Stir in the peanut sauce and 2 cups (480 ml) chicken stock.

juroom ňaar 7. Add the tamarind paste or its substitute, fish sauce, bay leaf, and habanero. 

juroom nat 8. Simmer on low heat about 30 minutes, covered. Stir frequently.

juroom neent 9. Add the sweet potatoes, turnips, and carrots. Season with black pepper and cook 12-15 minutes.

fukk 10. Remove the habanero. Discard or set aside to use as garnish.

fukk ak been 11. Add the okra and cook another 3 minutes until tender.

fukk ak ňaar 12. Sprinkle in the baobab powder or substitute, stir in the spinach.

fukk ak nat 13. Remove from the heat. 
 (a) If too thick, thin with up to 1 cup (240 ml) additional chicken stock.

fukk ak neet 14. Remove the bay leaf.

Leftovers? Use in a taco filling.

There are a lot of favors but adjust to your taste. We grill, marinate, and serve with herb-rich pesto. Now there is a summer lunch or dinner! Make the pesto ahead of time.
Serve 4
Asian Three-Herb Pesto

1 1/2 cups (195 g) basil or Thai basil, packed tightly
1/4 cup (30 g) each: cilantro for parsley and mint leaves, both packed tightly
1/2 cup (65 g) toasted organic peanuts, cashews, or pine nuts
2 Tbs. (30 ml) organic lime juice
1 Tbs. (15 ml) fish sauce
1 small serrano chile, seeded
1 Tbs. (15 g) minced ginger or 1 tsp. (5 g) powder ginger
3 large organic cloves of garlic
1/2 cup (120 ml) olive oil

1. Combine all ingredients, except oil in a bowl of a food processor.
2. Pulse and add in the oil.
3. Season with black pepper to taste.



Vegetables and Marinade Sauce
Preheat the grill or 
grill pan to medium-high heat

Vegetables:
1 1/2 pounds (680 g) organic Asian eggplant, ends trimmed and cut in quarters lengthwise
2 medium organic zucchini, ends trimmed and cut in quarters lengthwise
2 Tbs. (30 ml) olive oil

Marinade:
2 Tbs. (30 ml) each: rice vinegar and soy sauce (or gluten-free liquid aminos)
1 Tbs. (15 ml) each: dry sherry and sesame oil
1 Tbs. (15 g) organic brown sugar
1 Tbs. (15 g) granted ginger or 1 tsp. (5 g) powder ginger
2 organic garlic cloves, minced
2 green organic green onions, thinly sliced or 1 Tbs. (15 g) sesame seeds

1. Brush the vegetables with oil and season with black pepper to taste.
2. Combine marinade ingredients in a bowl.
3. Grill vegetables so they are grilled marked and just cooked through.
4. Remove and pour over marinade.
5. Arrange on a platter.
6. Sprinkle with garnish.
7. Serve with Asian Three-Herb Pesto (below).

-modified "The Herb Quarterly"





If you need a dish to take to a party or just having family or friends over for dinner, this casserole will be a hit.
Cazuela de tortilla de pollo (Spanish)
Makes 6 servings
(Double ingredients if you need more)
Preheat oven to 350F (230C)

1 diced organic onion
(dairy-free) organic butter 
1 organic rotisserie chicken, skin and bones removed, and meat torn into bite-size pieces (about 4 cups/515 g)
2 (10.5 ounces/300 g) cans organic cream of chicken soup, undiluted
1 (10 ounce/285 g) can diced organic tomatoes and chiles
4 jalapeños, dice without seeds
1 (7 ounce/195 g) can diced organic green chiles
1 cup (240 ml) organic chicken broth
1 (15 ounce/390 g) can frozen organic corn
6 organic (gluten-free) flour tortillas, torn or cut into small pieces
1 cup (130 g) shredded (dairy-free) cheese

1. Sauté the onion in butter over medium heat for about 3 minutes.
2. Add all the remaining ingredients except the cheese.
3. Stirring occasionally, heat the mixture until hot and bubble.
4. Spray with organic olive oil cooking spray into 1 very large baking dish or two smaller ones.
5. Pour the ingredients in and bake 20 minutes.
6. Then top with shredded cheese. Cook 5 more minutes.
7. Remove from the oven, let it cool for 5 minutes and serve.
 (a) If you taking it to a party, make ahead of time and cook there.
Gravy is a melting pot of flavors. Here are some types to add to enhance any dish or added touch to holiday meals.

Use organic ingredients

Basic Gravy
serves 6

1/2 stick (60 ml) unsalted (dairy-free) butter
1/4 cup (60 g) (gluten-free) flour
1 3/4 cups (420 ml) turkey or chicken stock
pinch or two black pepper

1. In a skillet over medium-high, melt the butter, about 30 seconds.
2. Whisk in the flour and cook, whisking until mixture darkens, about 2 minutes.
3. Slowly stream in stock and whisking to prevent lumps, about 4-5 minutes.
4. Whisk in the pepper and adjust seasoning to taste.



Poblano Gravy
serves 6
great with Mexican and American dishes or as a tasty dip for tortilla chips! They are not considered a hot or spicy pepper, but do have a small amount of heat.

2 large poblano chiles (can be roasted, peeled, and cut 2 days before)
3 Tbs. (45 ml) unsalted (dairy-free) butter
1/2 cup (65 g) diced yellow onion
1 1/2 cups (360 ml) vegetable stock or turkey stock, warmed
1 Tbs. (15 g) (gluten-free) flour
2 Tbs. (30 ml) (dairy-free) buttermilk or plain yogurt
white pepper to taste

1. Use kitchen tongs, hold 1 chile directly over a medium flame of glass stovetop, 
 (a) or roast under broiler, turning often, until charred.
2. Cook until the skin is blackened, about 4-6 minutes each side.
3. Repeat with remaining chile.
4. Place chiles in a bowl, cover with plastic wrap, and let steam 10 minutes.
5. Use the same plastic wrap, cover your hands, and rub off skin from the chiles.
 (a) All the skin does not have to come off.
6. Remove and discard stems and seeds.
7. Finely dice 1 chile, cut remaining chile into strips, and set aside separately.
8. Melt 1 Tbs. (15 ml) butter in a medium skillet over medium-high,
9. Add onions and chile strips.
10. Cook until onions are soft, about 4 minutes.
11. Add 1/2 cup (120 ml) warm stock and the onions in a blender, process about 30 seconds.
12. Melt remaining butter in the same skillet over medium heat.
13. Whisk in flour and reduce heat to low.
14. Cook, whisking until mixture is golden brown, about 3 minutes.
15. Increase heat to medium.
16. Add onion-chili purée and remaining warm stock.
17. Cook and whisk until it thickens to coat the back of a spoon, about 2 minutes.
18. reduce heat to low, add buttermilk/yogurt and diced chile.
19. Simmer about 2 minutes.
20. Season with white pepper to taste.


Wine and Herb Gravy
serves 6
 + 

1/2 stick (60 ml) unsalted (dairy-free) butter
1/4 cup (60 g) (gluten-free) flour
1/4 cup (60 ml) dry white wine
1 1/2 cups (360 ml) turkey or chicken stock
2 tsp. (10 g) chopped parsley
1 tsp. (5 g) each chopped sage and thyme

1. In a skillet over medium-high, melt the butter, about 30 seconds.
2. Cook 2-3 minutes until it starts to brown and become fragrant.
3. Add the flour, whisking 2 minutes.
4. Slowly add the wine and cook 20 seconds.
5. Slowly steam in the stock and whisk to prevent any lumps, 4-5 minutes.
6. Whisk in the herbs. Adjust seasoning to taste.

Vegan Mushroom Gravy
serves 6
 & 

1 3/4 ounces (50 g) dried porcini mushrooms
1 small shallot
8 ounces (225 g) cremini mushrooms
3 Tbs. (45 ml) olive oil
2 Tbs. (30 g) (gluten-free) flour
1 tsp. (5 g) chopped thyme
black pepper to taste

1. Rinse and rain porcini mushrooms, cover with 2 cups (480 ml) hot water, soak 20 minutes.
2. Drain again, reserve the soaking liquid and soaked mushrooms separately.
3. In a skillet over medium-high, heat the oil.
4. Add the shallot and cook about 30 seconds.
5. Add cremini mushrooms, cook until well browned, 7-8 minutes.
6. Whisk flour into the mushroom mixture and cook well, at least a minute.
7. Slowly shins in 1 1/2 cups (360 ml) porcini soaking liquid.
8. Add 1/2 cup (120 ml) soaked porcini (keep the remaining for another purpose, like a pasta sauce).
9. Whisk in the thyme and pepper.
10. Cook to desire4d thickness, 3-4 minutes.
11. Adjust for taste with black pepper.

Mexican food uses a lot of chicken, plus  lime, gives a uniquely favorable dinner.
Pollo Con Sopa de Lima (Spanish)
Serves 6

8-10 organic lime (16-20 liquid lime juice)
2 organic chicken breasts, cut in half
1 Tbs. (15 ml) olive oil
1 chopped organic onion
5 minced cloves of garlic 
3 cups (750 ml). organic chicken broth
2 tsp. (9 g) dried oregano
1 diced organic avocado
2 ounces (60 g) questo fresco, ricotta salata, mild feta cheese, or dairy-free cheese
organic (gluten-free) tortilla chips
1 jalapeño chile, seeded and minced or diced green chiles to taste

uno 1. Cut two limes into wedges and set aside.
dos 2.  Juice the rest of the limes.
tres 3. Season the chicken breasts with black pepper.
cuatro 4. Warm the oil over medium heat in a large pot.
cinco 5. Add the chicken, turn once, until browned about 5 minutes.
seis 6. Transfer to a plate.
siete 7. Add the to the pot and sauté the onions about 4 minutes.
ocho 8. Stir in the garlic and optional chile for a minute.
nueve 9. Stir in the broth, 3 cups (750 ml) water, the lime juice, and the oregano.
diez 10. Raise the heat to high and bring to boil. 
once 11. Skim off any foam on the surface.
doce 12. Reduce to medium-low, cover partially, and simmer about 40 minutes.
trece 13. Keep the soup at a simmer and remove the chicken.
catorce 14. Skin the meat into bite-sized pieces.
quince 15. Stir the chicken into the soup.
dieciséis 16. Serve with slices of avocado, cheese, tortilla chips, and lime wedges at the table.

-modified Soup of the Day

Every country and cultural have their "type" of breakfast meal. Here are some ways to vary your "normal" breakfast. Use organic ingredients (one or more) to...

(Use dairy-free and/or gluten-free if needed.)
A. plain yogurt:
  • avocado
  • citrus zest
  • cooked fruits from fresh or frozen
  • cucumbers chunks
  • fresh fruits
  • fresh herbs
  • low-sugar granola
  • nuts and seeds (pumpkin, sunflower, chia, etc.)
  • honey
B. cold and hot whole-grain cereals:
  • dried or fresh fruits
  • plain yogurt
  • ground flaxseed
  • kefir
  • miso
  • nut butters
  • nut milks
  • oat bran
  • nuts and seeds 
  • wheat germ
C.  whole-grain pancakes or waffles:
  • applesauce
  • tahini
  • cinnamon and nutmeg
  • cooked or fresh fruits
  • plain yogurt
  • nut and seed butters
  • nuts and seeds
D. smoothies:
  • avocado
  • coconut water, milk, or oil
  • fresh or frozen fruits
  • plain yogurt
  • kefir
  • nut and seed butters
  • nut and seeds
  • nut milk
  • prunes
  • pumpkin and winter squash purée
  • oats
  • tofu
  • spices
  • vegetables and greens
E. crepes:
  • cheese
  • chopped grilled or roasted vegetables
  • cooked fruit
  • lemon juice
  • smoked fish
  • spinach
F. scrambled eggs or omelet:
  • avocado
  • grilled or roasted vegetables
  • greens
  • mushrooms
  • tofu
  • smoked fish
  • cheese
  • spices and herbs
  • chilies
  • garlic
-modified "Mother Earth Living" 
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