Salmon Roasted Topped with Salsa

Salmon is rich in flavor and healthy omega-3 fatty acids, which is great for the heart, brain, and reducing inflammation. Top it off with a homemade salsa and voilà a new surprise dinner.

Serves 4

Preheat the oven to 325ºF/165ºC.

1 1/2 pound (680 g) wild salmon

1 organic: orange and lime, cut into four pieces 

avocado oil

chopped organic red onion

cilantro or parsley

mint

chopped organic garlic

black pepper

optional: jalapeño, remove the seeds

1. Heat a skillet over medium-high heat.

2. Brush the slices of orange and lime with the oil.

3. Place in the skillet, cut side down.

4. Cook about 2-3 minutes.

5. Trun over and char the other side.

6.  Sprinkle a little black pepper in the pan.

7. Peel the rind off of orange and lime. 

8. Place in a blender and squeeze in the juices.

9. Add the onion, mint, cilantro/parsley, garlic, and optional jalapeño.

10. Pulse to the consistency your like.

11. Line a baking sheet with parchment paper.

12. Bake about 16 minutes, inside temperature 145ºF/63ºC.

13. Serve the salmon with the salsa on top.

There are many more fish recipes at: https://veggiefernandezs.blogspot.com/search/label/fish

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Basic Tuna Noodle Casserole of 1950s

Growing up in the 50s and 60s, ment a least a tuna casserole every week. Of course, a can of tune was only 25¢-35¢ (= $3 in 2026, though a can today is between $1 and $5.50). The casserole provides lean protein, heathy Omega-3 fatty acids (needed to support our heat and brain health  and we do not produce it on our own), and essential vitamins. Then, add all the other ingredients, and voilà, memories from the past.

P.S. Tune noodle casreerole originated in the Pacific Northwest around 1930. It was a stable, affordable family dinner during the Depression and post-WWII era. (I think I'll make it tonight.-Mike)

Seves 4-6

Preheat the oven to 425ºF/220ºC

1 12-ounce (340 g) package of (gluten-dairy free) egg noodles, cooked

2 (10.5 oz) (300 g) cans of organic cream of mushroom soup

2 cups (260 g) (DF) cheddar cheese 

2 (5-oz) (150 g) cans wild tuna, drained

1 cup (130 g) frozen organic green peas

sliced organic mushrooms

chopped organic onion

organic crushed potato chips or (GF) bread crumbs 

1. Mix the noodles, condensed soup, 1 cup (130 g) cheese, tuna, peas, mushrooms, and onions in a bowl.

2. Pour it in a baking dish.

3. Cover the top with the crushed potato chips/bread crumbs  and the rest of the cheese.

4. Bake about 20 minutes. 

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Pasta Salad with Yogurt Sauce?

Whip up Greek yogurt, add herbs and the pasta salad is ready for a new treat. 

Many Middle Eastern countries have their own version of pasta with garlic yogurt: Turkey, Lebanon, Syria, Jordan, Palestine, Armenia, Iran, Georgia, and Afghanistan.

Yoğurt Soslu Makarna Salatası (Turkish)

Serves 4

curved pasta, Fusilli, Cavatappi, Rotini, Gemlli, Fusilli col Buco (cook as directed) or a gluten-free pasta

organic cucumber, thinly sliced 

organic cheery tomatoes, cut in half

sliced organic scallions or red onion

minced organic garlic and bell peppers

2 Tbs. (30 m) red wine vinegar

3 Tbs. organic lemon juice, and zest

olive oil

parsley

oregano

dill

3/4 cup (95 g) Greek yogurt 

1/3 cup (80 g) heavy cream

obtional: feta cheese

bir /beer/ 1. Add the cold cooked pasta in a bowl.

iki /ee-kee/ 2. Add the rest of the ingredients except the yogurt, lemon juice, feta cheese, and yogurt. Toss.

üç /üch/ 3. In another bowl, whisk the yoghurt and cream for several minut

dört /durt/ 4. Fold in the lemon zest, and yoghurt sauce.

beş /besh/ 5. Top with more dill, optional feta cheese, and drizzle with olive oil.

Try some 

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

 or 

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

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Asparagus Salad with Salmon

If you can find white asparagus, it's the tastiest. But green asparagus will do, also. You are set for a flavorful spring salad. Mid-April to the end of June is (white) asparagus season (Spargelzeit) in Germany. 

White asparagus (aka "white gold") is also grown in Spain, the Netherlands, France, Italy, Belgium, Switzerland, and Peru. 

Spargel-Lachs-Salat (Germany)

Servers 4

 

2 pounds (910 g) organic asparagus, washed and peel, cut off the ends

1/2 tsp. (2,5 g) each: Himalayan salt and sugar

4 Tbs. (60 ml) raspberry vinegar

6 Tbs. (90 ml) olive oil

1 tsp. (5 g) mustard

1 small organic red onion, chopped

10 ounces (285 g) wild salmon chunks, smoked or canned, divided into bite-size pieces 

organic lettuce leaves

dill

eins 1. Cut the asparagus into 1 1/2 inch (380 cm) chunks.

zwei 2. Bring water to a boil, add the salt, sugar, and asparagus. Cook 10-15 minutes.

drie 3. Remove and drain the asparagus. Set aside to cool.

 

vier 4. Whisk the oil, mustard, and some sugar.

fünf 5. Add the asparagus, chopped onion, and salmon chunks.

sechs 6. Fold the mixture, cover, and chill for about 30 minutes.

sieben 7. Plate the lettuce leaves, add the salmon and garnish with dill.

Try other asparagus dishes: https://veggiefernandezs.blogspot.com/search/label/asparagus

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Lentil Minestrone à l'Italian

 Add fresh organic vegetables, some grains and enjoy a summer soup.

Minestrone di lenticchie (Italian)

Serves 4-6

~Use organic ingredients as best as possible.~

olive oil

1 chopped onion

chopped carrots

sliced: red or yellow bell pepper, zucchini and celery

2 cloves of minced garlic

2 Tbs. (30 g) tomato paste

Italian seasoning

2 chopped tomatoes

5 cups (1.200 ml) vegetable broth

1 cup (130 g) lentils

spinach

3/4 cup (95 g) gains...

  guten: farro, wheat berries, or spelt 

  gluten-free: quinoa, brown rice, or buckwheat groats (kasha)

2 bay leaves

2 Tbs. (30 ml) red wine vinegar

parsley

optional: red pepper flakes

uno 1. Heat oil over medium heat.

due 2. Sautéed the onions and carrots.

tre 3. Add the other vegetables and garlic.

quattro 4. Stir in the tomato paste and seasonings.

cinque 5. Add the lentils, grains, and bay leaves.

sei 6. Bring to a boil, reduce the heat to medium-low, and simmer, covered for about 30 minutes.

sette 7. Add some broth or water if it is too thick.

otto 8. Remove the bay leaves.

nove 9. Stir in the spinach and vinegar. Cook until the spinach wilted.

dieci 10. Serve garnish with parsley.

Buon Appetito!

Try some other soaps: https://veggiefernandezs.blogspot.com/search/label/soups

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3 German Tuna Salads

There are many recipes for tuna salad. I think the mustard makes it "German".

P.S. Substitute herring for a Herring Salad (Heringfssalat). I wonder if I can use sardines instead? I like mustard and cheese in a sardine sandwich.-Mike

eins 1.  Mix all the ingredients in a bowl.

zwei 2. Let it sit for 15 minutes for the flavor to come together.

drei 3. Spread on (guten-free) bread or serve over (organic) lettuce as a salad.

Thunfischsalat (German)

tuna salad

1 can of wild tuna, drained 

2 organic hard-boiled eggs 

1/2 chopped organic onion

2 chopped organic dill pickles

1/4 cup (60 ml) (dairy-free) organic yogurt

1 tsp. (5 ml)  pickle juice

1 tsp. (5 g) mustard

2 tsp.  (10 ml) organic lemon juice

Thunfischsalat mit Mais und Paprika

with corn and bell peppers

2 cans of wild tuna, drained

3 sliced organic tomatoes 

3 organic bell peppers (diced, mixed colors)

1 sliced organic cucumber 

1/2 can of organic corn

parsley

3 Tbs. (45 ml) each: olive oil and white vinegar

Cremiger Thunfischsalat

creamy tuna salad

2 cans of wild tuna, drained

1/4 cup (30 g) each: chopped red onion and red onion

1/4 cup (30 g) each: mayonnaise and plain Greek yogurt or dairy-free yogurt 

1 diced organic celery stalk 

diced organic dill pickles

mustard

parsley

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Quinoa Salad with a Mediterranean Touch

Quinoa is healthier than rice and with more fiber, iron, magnesium and other minerals. For the past 3 000 years, it has been cultivated near the coast of northern Chile. Add a few Mediterranean ingredients and voilà a new salad.

Serves 6

Dressing:

2/3 cups (160 ml) olive oil

2 Tbs. (30 ml) each: red wine vinegar, balsamic vinegar, and organic lemon juice

1 tsp. (2 g) garlic powder

2 tps. (4 g) each: Dijon mustard and oregano powder

1. Whisk all the ingredients together. Set aside.

Salad:

3 cups (360 g) cooked quinoa

1 chopped organic (each) red and yellow bell peppers

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

1 sliced organic cucumber

Kalamata olives, chopped

1/2 cup (65 g) chopped onion

chopped: parsley and mint

crumbled feta cheese

1. Combine all the ingredients and herbs in a bowl.

2. Toss half of the dressing in the salad.

3. Mix in half of the quinoa.

4. Add more quinoa and dressing to taste.

5. Serve with the feta over the top.

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Curry Rice à la Indonesia

Indonesian dishes can be sweet, sour, salty, bitter, or spicy do to the mixture of Middle Eastern, Indian, Chinese, Javanese, Polynesian, Melanesian, and European complex flavors. There are dishes of fried rice, skewered meats, fish, vegetables, soups, and noodle. Add a touch of sambal (a spicy chili paste) or peanut sauce to any dish you like, while you are frying, grilling, roasting, sautéing, boiling, or steaming.

The country of over 6,000 populated islands out of  17,000 islands, each has their own recipes from the 600 ethnic groups. 

Curry rice is a popular side dish on the islands of Sumatra and Java.

Nasi kari (Indonesian)

Serves 4

~Use organic ingredients as much as possible.~

1 cup (130 g) each: basmati rice and frozen peas

2 cup (480 ml) vegetable broth

1 Tbs. oil oil 

1 chopped onion

2 minced cloves garlic

1 inch (2,5 cm) minced ginger

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

1 tsp. (2 g) each: turmeric, cumin, and coriander 

1/2 tsp. (1 g) cayenne pepper (if you want more heat) 

1 cinnamon stick 

garnish: chopped cilantro or parsley 

~official language: bahasa Indonesia~ (There are 718 indigenous languages.)

satu 1. Cook the rice in the broth.

dua 2. Sauté the onions, garlic, ginger with the spices.

tiga 3. Add the coconut milk and peas. Simmer until it thickens.

empat 4. Remove the cinnamon stick.

lima 5. Serve the rice topped with curry and vegetables.

enam 6. Garnish.

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Walnut Paste à la Georgia

There are many variations of this recipe found in the western and central parts of the country. 

Over a million years of culture has given the region UNESCO World Heritage Sites, working winemakers, agricultural files, and medieval villages and towns. 

Spread on vegetables, add to sauces, thicken stews, place on an hors d'oeuvre tray, fill cookies, blend in a smoothie...Find something you like to use the walnut paste.

ნიგვზი საკმაზი (Georgian)

/nigvzis sakmazi/

Serves 4

~Use organic ingredients as best as possible.~

2 cups (260 g) walnuts

2 tsp. (4 g) coriander powder

3 Tbs. (45 ml) apple cider vinegar 

cayenne 

1 onion

garlic

dill

cilantro or parsley

optional: 

• fenugreek powder
• coriander powder
• saffron powder
• mint
• chili

ერთი /erti/ ა 1. Blend all the ingredients in a food processor.

ორი /ori/ ბ 2. Store in the refrigerator for up to 2 weeks.

სამი /sami/ გ 3. Add a little water to thin it, if you like.

                                                     გემრიელად მიირთვით!

                                                     /gem-ri-el-ad mi-irt-vit/ (formal)

                                            "Eat deliciously" or "Enjoy your meal"

გემრიელად

 /gem-ri-el-ad/ (informal)

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Bavarian Stew

Pichelsteiner is a German stew with three kinds of meats and vegetables. One store is that the dish is traced back to an innkeeper in the early 1800s. It is named after the Büchelstein mountain and the annual Büchelsteinerfest since 1839. 

Bavaria has 54 food specialities protected under European law. Its cuisine dates back to medieval times (ca 481-1350). People as well as conquerors brought different cooking dishes to the area.

Pichelsteiner (Bavarian German/Bairisch) 

Serves 6

~Use organic as much a possible.~

1 pounds (455 g) each: (grass feed) stew beef, pork, and lamb, cut into chunks

3 Tbs. (45 g) each: (gluten-free) flour and (dairy-free) butter

1 chopped each: onion, leek, and celeriac (peeled)

minced garlic

cubed potatoes (mixed types, eg. sweet, yellow, and/or yams)

shredded cabbage

chopped carrots

4 cups (960 ml) chicken broth

2 tsp. (4 g) each: crushed caraway seeds and cumin

2 bay leaves

garnish: parsley

~Bairisch~

oas 1. Coat the meats with flour and brown in the butter. Remove and set aside.

zwoa 2. Sauté the onions about 5 minutes.

drei 3. Add garlic for a few minutes; the leeks for 5 minutes; potatoes, carrots and celeriac for another 5 minutes; add cabbage.

fiare 4. Add the meats, broth, and spices, low the heat and cook for about 50 minutes. Inside temperature of the meats 145ºF/63ºC.

fimfe 5. Remove the bay leaves.

sechse 6. Serve garnished with parsley.

An Guadn! (Bayrisch)

Guten Appetit! (German)

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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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