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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Spicy Trio-Vegetables

They are asparagus, Brussels sprouts, and green beans for a delicious side-dish.

Trio de légumes épicés (French)

Serves 3-4

Preheat the oven to 425ºF (220ºC)

or grill

Sauce:

1 Tbs. (2 g) chili powder

1 Tbs. (15 ml) each: sesame and olive oil, rice vinegar, soy sauce or gluten-free liquid aminos

1 Tbs. (15 g) organic honey

un 1. Mix all the ingredients in a bowl.

Vegetables:

1/2 pound (225 g) each organic: asparagus (trimmed and cut in half), Brussels sprouts (cut in half), and French green beans

Nuts: of your choice, sliced

         Baked...     

deux 2. On a baking sheet, spray with olive or avocado oil.

trois 3. Place the vegetables in a single layer.

quatre 4. Drizzle the sauce on top, then toss to coat.

cinq 5. Roast about 10-15 minutes.

six 6. Place on a serving dish.

sept 7. Sprinkle with the sliced nuts.

        Grilled...        

deux 2. Grill, then toss with the sauce.

trois 3. Sprinkle with the sliced nuts.

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Korean Tofu

Though tofu originated in China nearly 2 000 years, it has found its way into many East Asian and Southeast Asian cuisines. Benjamin Franklin was the first American to mention "Towfu" in a letter in 1770 while visiting London. The first tofu company in the U.S. was in 1878. But, it was not well known until middle of the 20th century. 

Korean tofu is marinated in various spices and varies from family to family.

두부 (Korean)

/dubu/

1 package of organic, firm tofu

3 Tbs. (45 ml) soy sauce or gluten-free liquid aminos

4 Tbs. (60 ml) water

garlic minced (to taste)

1 Tbs. (6 g) paprika and for more heat, cayenne pepper 

1 Tbs. (15 g) organic honey

1 Tbs. (15 ml) sesame oil

organic green onions, chopped

sesame seeds

일 /il/ 1. Press the tofu with heavy object for 15 minutes to release the water or heat in the microwave for 4 minutes.

이 /ee/ 2. Cut into small squares.

삼 /sam/ 3. Fry in the oil until it turns brown.

사 /sa/ 4. Whisk: soy sauce/liquid aminos, water, garlic, spices,and honey.

오 /oh/ 5. Pour the sauce over the tofu.

육 /yook/ 6. Garnish with green onions and sesame seeds.

칠 /chil/ 7. Serve as a side dish.

Here are many more tofu dishes: 

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

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Orange Chicken or Lamb Meatballs

 I use to buy "orange chicken", but it is easier to just make my own. -Mike

Serves 4

Meatballs:

1 pound (455 g) of organic ground lamb or chicken

2/3 cup (85 g) (gluten-free) bread crumbs 

1 organic egg

2 Tbs. (30 ml) soy sauce or (GF) liquid aminos

2 tsp. (4 g) each: grated garlic and ginger 

olive oil

1/2 cup (120 ml) organic orange juice

optional: Sriracha sauce for "heat"

Sauce:

2 Tbs. (30 g) each organic: honey and chopped green onions

2 Tbs. (15 ml) rice winer vinegar

1 Tbs. (15 g) organic cornstarch + 2 Tbs. (30 ml) water

organic orange zest

1 tsp. (5 g) sesame seeds

1/4 cup (30 g) organic brown sugar

Serve:

organic: cooked rice, streamed broccoli, and sautéed snow peas

~Pan fried or baked in over 425ºF/220ºC (inside temperature chicken 375ºF/191ºC, lamb 145ºF/63ºC)~

1. Mix the chicken/lamb, breadcrumbs, egg, soy sauce/liquid aminos, green onions, garlic, ginger, brown sugar, and optional Sriracha.

2. Form into 12 meatballs.

3. Pan fry: Sear on both sides for 80-10 minutes.

3. Bake in the oven for 15 minutes.

4. Simmer the orange juice, honey, and vinegar.

5. Whisk in the cornstarch and water to thicken

6. Cook about 5-8 minutes.

7. Return the meatballs in the sauce for another 2 minutes.

8. Serve over rice with broccoli and snow peas.

9. Garnish with green onions and sesame seeds.

 

 

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Chinese Chicken with Pineapple or Mango Sauce (slow cooker)

"Kowloon" is a Chinese-Amerian dish with Asian ingredients and Polynisian flavor. Plus, preparing it in a slow cooker, you will have more free time.

九龙鸡 (Mandarin Chinese)

/jiǔlóng jī/

Serves 4

~Use organic as much as possible.~

2 chicken thighs

1 tsp. ground ginger

minced garlic

1 cup (240 ml) chicken broth

1/2 can (4 ounces/120 ml) of pineapple syrup and 4 slices of pineapple cut into fourths or 1 peeled and diced mango 

cut green onions or scallions 

1/4 cup (30 g) cornstarch

1/4 cup (60 ml) soy sauce, tamari,  or gluten-free liquid aminos

1 Tbs. (15 ml) vinegar

Himalayan salt and black or lemon pepper

optional: drained water chestnuts

cooked rice or (gluten-free) noodles

~Chinese~

一 /yī/ 1. Rub salt and pepper on the chicken.

二 /èr/ 2. Place in the slow cooker.

三 /sān/ 3. Place the sliced pineapples/mangos and optional water chestnuts on top.

四 /sì/ 4. Whisk together: ginger, broth, and syrup.

五 /wǔ/ 5. Pour over the chicken.

六 /liù/ 6. Cook an hour on HIGH.

七 /chī/ 7. Then cook 2 more hours on LOW.

八 /bā/ 8. Add the green onions.

九 /jiǔ/ 9. In a bowl, mix cornstarch, vinegar, and soy/liquid aminos.

十 /shí/ 10. Turn the chicken thighs over and stir in the soy sauce.

十 一 /shíyī/ 11. Cook on HIGH 10 minutes, inside temperature of the chicken 165ºF/74ºC.

好胃口 

/hǎo wèikǒu/

Good appetite

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Meatballs à la Hawaiian (slow cooker)

Hawaiian cuisine is a reflection of  a mix of cultures from Polynesia, North America, East Asia, and Portugal. Beef was introduced by the Mexican cowboys working on cattle ranches. 

Serve as main meal or as appetizers.

'i'o 'i'o (Hawaiian)

serves 12

~Use organic ingredients as much as possible.~

3 pounds (1.365 g) of frozen meatballs ('i'o 'i'o)

1 can pineapple chunks, drained and reserve the juice

1 bell pepper, cut into chunks

minced onion

1 cup (240 ml) barbecue sauce or ketchup

1 Tbs. (15 ml) Worcestershire sauce

1/4 cup (60 ml) soy sauce or gluten-free liquid aminos

1/4 cup (60 ml) rice wine vinegar or apple cider vinegar

1/4 up (30 g) brown sugar

1 Tbs (15 g) grated ginger or 1/4 tsp. (dash ot two of powder ginger)

3 garlic cloves

2 Tbs. (30 g) chopped chives

sesame seeds

cooked rice (for main meal)

ʻekahi 1. Place in the a slow cooker: frozen meatballs, pineapple, bell pepper, and onion

ʻelua 2. Whisk BBQ sauce/ketchkup, soy sauce/liquid aminos, Worcestershire, vinegar, and sugar.

ʻekolu 3. Whisk in the ginger and pour over the meatballs. 

ʻehā 4. Cook high for 2-3 hours.

'elima 5. Serve with chipped chives and sesame seeds or with rice for main meal.

Try:

Hawaiian Tofu Bowl: https://veggiefernandezs.blogspot.com/2024/03/hawaiian-tofu-bowl.html 

Hawaiian Vegetable Bowl: https://veggiefernandezs.blogspot.com/2016/08/hawaiian-vegetable-bowl.html

Pineapple Chicken à la Hawaiian (slow cooker or instant pot): https://veggiefernandezs.blogspot.com/2024/11/hawaiian-pineapple-chicken-slow-cooker.html

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Rice and Tofu Dish

 Cook everything in the rice cooker!

米饭豆腐 (Chinese)

/mifàn dòufu/

1 cups (130 g) organic rice,  washed

2 cups (480 ml) water

1 diced organic onion

4 minced organic garlic cloves

1/2 pack organic firm tofu or more to taste, press out the liquid and cut into cubes

1 inch (2,5 mm) minced organic ginger

2 tsp. (10 ml) sesame oil

1 Tbs. (15 ml) each: soya sauce or gluten-free liquid aminos, cooking wine, and oyster sauce

i /e:/

一 /yī/ 1. Add the rice to a rice cooker.

二 /èr/ 2. Add the water, sesame oil, soya sauce/liquid aminos, wine, and oyster sauce. Mix.

三 /sān/ 3. Add the rest of the ingredients on top of the rice.

四 /sì/ 4. Cook as directed on the rice cooker.

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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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