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.

Read More

Salad à la Roasted Eggplant and Bell Pepper

 A light dressing with vegetables equal a nice summer salad for a BBQ.

Salada de berinjela assada e pimentão (Portuguese)

Serves 4

Preheat the oven on broil 

or

Heat the BBQ

1 organic eggplant, sliced into rounds

seasons with (your choice):

• cumin
• coriander
• turmeric
• paprika
• ginger
• organic lime juice

2-4 organic bell peppers of your choice, cut in half

seasons with (your choice):

• basil
• chives
• cilantro
• coriander
• cumin
• curry
• garlic
• marjoram
• rosemary
• thyme

3 Tbs. (45 ml) olive oil

2 tsp. (10 ml) red wine vinegar

little Himalayan salt and black pepper

organic kale, spinach, and/or arugula

(dairy-free) cheese

chopped organic nuts and/or seeds

Oven Broil:

um 1. Place the eggplant and peppers, cut side down, on a parchment paper baking pan.

dois 2. Brush with some oil.

três 3. Broil until brown and tender, 7-10 minutes.

BBQ:

um 1. Place on a grill.

dois 2. Brush with some oil.

três 3. Grill on both sides until brown and tender.

----------

quatro 4. Let the peppers cool, then remove the skin and seeds.

cinco 5. Chop the peppers into bite-size pieces.

seis 6. Whisk together a Tbs. (30 ml) oil, vinegar, salt, and pepper.

sete 7. Toss in the greens and cheese.

oito 8. Place the eggplants and peppers on a plate. 

nove 9. Top with nuts and/or seeds.

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Tuna Salad with Garbanzo Beans

The beans are also called: chickpeas, chick pea, gram or Bengal gram, chant, chana, channa, garbantzu ("seed+dry") or Egyptian pea. Archaeobotanical evidence dates the bean to ca 8400 BCE in modern Syria. But domestication event is ca 7000 BCE. Today, there are many common variety of chickpea.

                                                          plant                                seeds

Serves 4

SALAD:

1/2 sliced organic red onion

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

organic cherry tomatoes, cut in half

1 each organic sliced: English cucumber and bell pepper

12 ounce (340 g) yellowfin or albacore tuna in water, drained

3 cups (360 g) organic: arugula, spinach, or mixed greens OR a mixture of them

chopped parsley

(dairy-free) grated cheese

1. Mix together all the ingredients except the greens.

2. Add the arugula or optional greens on top.

DRESSING:

1/4 cup (60 ml) organic lemon juice

3 Tbs. (45 ml) olive oil

mince organic garlic

Himalayan salt and black pepper

2. Stir all the ingredients together.

3. Mix into the salad.

4. Add parsley on top. Toss again.

5. It will keep in the refrigerator for 2-3 days.

Try some of the other salads:

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

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Salmon Rice Bowl

Folklore says that salmon return to the exact spot where they hatched to spawn, and tracking studies have shown this to be mostly true. Some may stray and spawn in different freshwater systems. 

It is an oily fish and very healthy due to the fish's high: protein, omega-3 fatty acids, and vitamin D. Always eat wild salmon.

Salmon has been part of culture and livelihood as far back as 5 000 years in the Nisqually tribe in western Washington state.

Serves 4

3 cups (390 g) cooked rice, keep warm

dash or two sesame seeds and black pepper

1/2 Tbs. (7,5 ml) olive oil

4 tsp. (20 ml) canola oil or healthier use olive oil

4 wild Alaska salmon fillets, cut into fourths

8-12 cups (1040-1560 g) mixed organic greens

2 cups (260 g) organic cucumbers, cut in half lengthwise, then thinly sliced

2 cups (260 g) organic cherry tomatoes, cut half

1/2 cup (65 g) organic red onion, in half-moon slivers

Thai peanut sauce

1. Toss the warm rice with the seeds, olive oil, and black pepper.

2. grilled:

 (a) Heat the grill to medium-high heat.

 (b) Rub 2 tsp. (10 ml) canola or olive oil on the grill and on 4 metal skewers.

 (c) Skewer the salmon.

 (d) Brush the fish with the rest of the oil and dash of black pepper.

 (e)  Cook for a few minutes on each side (inside temperature 145F/63C)

 (f)  Remove the fish skewers from the grill.

3. baked:

 (a) preheat the oven to 400F (200C)

 (b) Skewer or not

 (c) Brush the fish with the rest of the oil and dash of black pepper.

 (d) Bake for 12-15 minutes (inside temperature 145F/63C).

4. Place 2-3 cups (260-390 g) mixed greens in the bottom of 4 large bowls.

5. Add 3/4 cup (95 g) rice to each bowl.

6. Arrange 1/2 cup (65 g) each: cucumber and then tomatoes on top.

7. Add a skewer of salmon and serve with the peanut sauce on the side.

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