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Comfort Food

Mediterranean Inspired Red Lentil Soup

June 19, 2017

We are attracted to food as much by color as by flavor.To my eye, red lentils have always looked so much more appealing than the typical, muddy-colored lentils I usually cook up with a big old ham hock. Their color lies something between creamy orange sickle and apricot.
Plus, they have the added benefit of cooking up pretty quickly.

The pretty soup took only 25 minutes to make … from beginning to end, yet it has a surprising medley of flavors going for it. It’s has  a bit of heat, a touch of tang, and a few surprises. Plus, it is super quick and easy to prepare.

Here’s how I did it.

RED LENTIL SOUP WITH MINT & BASIL

Into a deep sauce pan or soup pot, dribble 2 tablespoons of good olive oil.
To this, add:

  • 2 claws garlic, minced
  • 1/2 cup onion, chopped
  • 1 medium tomato, chopped
  • 1 medium carrot, chopped
  • 1 small potato, cubed

Sauté the above mixture about two minutes, then add:

  • 1 cup water (adding more as needed as the lentils cook)
  • 1 cup red lentils
  • 1 tbsp vegetable bouillon, photo below (or 1 chicken stock cube)
  • 2 tbsp real butter or good butter substitute. I use Earth Balance in just about everything.
  • 1 tbsp paprika
  • 1 tsp curry powder
  • 1/4 tsp turmeric (optional)
  • 1 shake of nutmeg
  • 1/4 tsp red pepper flakes
  • 1 tsp rice vinegar or white vinegar (or lemon juice). Do not overdo the acid.

Allow this concoction to cook until the lentils are nearly soft, about 10- 15 minutes.
Then add:

  • 10 leaves freshly chopped basil leaves
  • 10 leaves freshly chopped mint leaves

Simmer until the lentils are soft, the carrots and potatoes soft to bite, but not mushy.

TIPS: If you’re a meat-eater and  want to make this into a heartier meal , add 8 ounces of breakfast sausage a few minutes after adding the lentils. Add by breaking the raw sausage up with your fingers or a wooden spatula in order to make small, bite sized bits.  Serve with warm bread or croutons.

My Daily Kitchen

Lemony, Minty Vegetable Soup

June 5, 2017

Here you go people. It’s Grain-Free, Gluten-Free, Vegetarian & Vegan!

Many years ago, I spent about 10 fascinating days in Istanbul where I was introduced to flavors profiles I had never tasted growing up in Greenwich, Connecticut.

My very learned mother was keenly interested in just about everything and she did her best to bring the world to our kitchen table. Well, it was really a counter, probably one of the very first “kitchen islands” before they became popular. It was long, like a bar, and we kids bellied up every night at 6 pm, perched on stools, waiting to see what country was being served on any given night.

She and our dad exposed us kids to an impressive variety of international foods. We were taken to Manhattan for Smorgasbords, but also never left the “city” without stopping at the now famous Papaya King for that then rare and exotic papaya smoothie.  We tasted real Honduranian “Picadillo” with tender raisins. I  watched, bug-eyed,  my sister Madeleine cringing in complete horror, as our mother peeled and sliced up delicious beef tongue. I would sit on the counter by the stove,  fascinated,  as I watched my dad slice and fry up yummy these dark sausages he called “black puddin” which I later learned were also called blood pudding’. Enough said.  But with all my parents’ interest in international fare, never had we been introduced to the flavors I discovered during the few weeks I spent in Turkey.

One afternoon in Istanbul, I stopped to  grab a regular meal at a cheap and local cafeteria style diner. I can’t remember all I put on my tray, but will never forget the surprise in my mouth as I tasted what I expected to be a plan, salty lentil soup. Wow! Turkish Lemon & Lentil soup bursting with unmistakable notes of mint, lemon and heat.  Mint? In a soup? This was new to me. And lemon? Lemon in a soup with tomatoes? The experience, all those decades ago, was something entirely unexpected to this little New England girl.

Today, as in the same morning of this posting, I wanted to try to recreate that never forgotten experience. Alas, I’m back on a the no-grain wagon with a renewed commitment.  When  you eat truly grain-free, lentils and other legumes are not on the menu!

What to do?

Well, only days ago, I had bagged up some cups of “riced” cauliflower so I thought I’d try using these in place of lentils.

The result was a low-carb, vegetarian & vegan (without the dollop of sour cream) hot, spicy, minty and lemony medley.

I enjoyed my first taste of this soup in a nice bowl, but I think tonight I will place a poached egg on top for protein.

Lemony, Minty, Spicy Vegetable Soup

  1.  Pop your favorite soup pot on the stove, turn the heat to  medium and fire up 2 tablespoons of good olive oil. To this, add…
  • 3/4 cup of diced onions & 1 tsp salt.  Sautee this for a minute or two, then add…
  • 1 Grated carrot
  • 1 Grated sweet potato
  • 1 diced, fresh tomato.
    Sauté this mixture for a few minutes, then add…
  • 1 can of salt-free, diced tomatoes
  • 1-2 cups of riced cauliflower
    (about 1/2 a head of cauliflower, riced in a food chopper. See photo, below.)
  • 1/4 cup well-chopped fresh parsley  OR 3 tbsp dried parsley
  • 2 tbsp fresh, chopped mint leaves OR dried mint.
  • Juice from 1/2  a fresh lemon
  • 1/2 tsp (or more) of red pepper flakes

2.  Cover and allow  to simmer on low for 10  minutes, adding salt or lemon or mint to taste.

3.  Now add 1 cup of  good quality vegetable stock (or chicken stock if you are not vegetarian.)

4.  Once your vegetables are soft and the flavors have emerged, pull out  your hand-blender (or a regular blender)  – do not puree – and lightly mix up all the mixture until you still have visible vegetables, but not slush.

5.  Now that the mixture is all smooth and lush, I added about 1/2 a cup of sour cream. (Vegans, substitute the same amount of any creamy  vegan product, such as a  Half & Half substitute or any creamy product you like to use.)

6  Ladle into a nice  bowl. Garnish with parsley or mint and a nice dollop of sour cream, or sour cream substitute. 

TIPS:
You can make this same recipe SUBSTITUTING RED LENTILS and OMITTING the Cauliflower. If you do this, do NOT add the sour cream.

If you are serving this as an appetizer, cut up some oldish bread, sautée quickly in salted olive oil until crispy and golden, and serve on top!

I enjoy a nicely poached egg on top of spicy vegetables and the lemon will be fine. Remember, Hollandaise sauce is very lemony! When I really want to make this a warm, late night comfort meal, I melt a slice of mild and  creamy cheese on top of the egg. That is not for vegans though.

Comfort Food

Left-Over Lift: Arroz con Pollo

March 5, 2017

Arroz con Pollo is a staple of many Latin American households and there are as many ways to prepare it as there are moms and grandmothers.  I make it the way I was taught by my neighbor in the Panama Interior, with a few spins of my own.

What’s even better is Arroz con Pollo is versatile; serve it hot or cold, and it’s easy to put your own spin on it using whatever feels right to you, or what makes sense from your fridge on any given day.  Leave out the chicken and bingo! Now you have a Vegetarian/Vegan dish! 

My recipe is perfect for both left-over chicken and left-over rice.  I don’t always make it with left-overs. I’ve been known to gently poach chicken breasts and then hand-shred them. But that’s just not necessary. And if you are using freshly cooked rice, chill it before blending it into the dish.

This past Saturday was “beach out like a whale” day which  in my house. means lots of binge TV and binge food, including super market fried chicken.

On Sunday, I was  left with an ample amount of tender chicken under the cold, crusty, greasy skins.  I also had a decend amount of cold, left-over chinese take-out rice (let’s not discuss that binge!) — perfect since this recipe uses cold rice.

I peeled and tossed the chicken skins, shredded the tender meat, and set it aside.

ARROZ con POLLO

  • Place two cups of cold, cooked, white rice into a large bowl. If you have freshly cooked rice, spread it out in a wide dish and refrigerate 1/2 hour.

    To the rice, add the following, adjusting quantities according to taste.
  • 1  or 1-1/2 cups of shredded chicken breast
  • 2 Tablespoons sliced green (or black) olives
  • 1 Teaspoon of caper berries
  • 1 Very thinly sliced or shredded carrot
  • 1/4 Cup chopped cilantro
  • 1 Teaspoon soy sauce
  • 1/4 Cup green peas (Frozen…then run under warm water.)
  • 1/4 Cup corn (Frozen is fine, just run under warm water.)

As a main course, I was taught to serve this warm and always together with a light, crispy and simple salad with Russian dressing. Personally, I love the warm rice dish together with the crisp cold of the salad.

TIPS: This is such a versatile and deceptively filling way to eat rice and chicken so change it any way that works.

  1. Add chopped celery tops (the light green only) or celery heart.
  2. Make it without the chicken and you have a Vegetarian/Vegan dish.
  3. Toss in a little olive or caper juice, or even a squeeze of lemon or vinegar
  4. Some people add chopped tomato
  5. Remember: Use cold rice. It’s easy to quickly chill freshly made rice.
  6. Serve hot or cold, as a side dish or as a main course.

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Comfort Food

No More “Gringo Rice!”

November 1, 2015

I’ll never forget when a an honored dinner guest, an educated hydroponics engineer type whom I was trying to impress — and who is given to social blurting — blurted out his obvious disappointment upon seeing the savory rice dish I was about to serve, exclaiming (a la “Oy Vey”) “Oh… Gringo rice.”

That was it. I had spent seven months in the Philippines and two years in Mexico and I still cooked rice like a Greenwich girl… all sticky and gooey and clumpy.

I had been taught that it was key to use exactly  twice the water to rice and also to never, ever, lift the lid of the pot while it steamed.  I followed this to a T every time, and for years, and still I got goopy “Gringo rice” every time.

Back in the 1970s,  my dad, who had is own ad agency, rejected the marketing of a brand called “Success Rice,” claiming that the concept was a ploy: that people all over the world found making fluffy rice easy breezy and would only  laugh at the little, holey, pre-measured, steam bags made for us WASPY white-bread types who bought into the idea that rice making was a mystery, that rice-making required a special touch.

The morning after my dinner party rice disaster, I marched over to my Panamanian neighbor Leticia’s house, refusing to leave until she showed me exactly how Latinas make their rice all light and fluffy. Since that day, never ever has as my rice been met with disapproval.

It is not a science so you don’t need measuring cups, and it is easy. I was recently back in the United States and a friend, another girl brought up on bread and pasta, cooked up a pot of white rice. It came out as I expected see photo below).   I took the very same rice, the same kind of pot she’d used, but instead I simply made two simple changes and whipped up my Latino style arroz blanco (white rice.)

The photos speak: you can see that the first batch, made by my friend, is sticky, clumped and gooey, while the same rice product, made by me, came out fluffy.

FLUFFY LATINO RICE — There are only two simple tricks!

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Gooey “Gringo Rice”

image

Fluffy Rice, Latino Style

 

 

 

 

 

 

 

  1. Measure out a cup of uncooked, white rice and place in a bowl.
  2. Rinse this rice until the water runs clear. (Some save the first rinse-water for soups. See tip below).
  3. Drain/strain out the water in a colander.
  4. In your favorite pot for rice cooking, heat two tablespoons of oil or butter.
  5. Dump your rinsed and drained rice into the hot oil and start sauteeing.  
  6. Stir until the rice seems dry but does not brown, about a minute.
  7. Now pour water or chicken stock over your rice until the rice is covered and the water level measures about as high as your first knuckle above the rice…about 1/2 an inch.  I use my index/pointer finger knuckle and I do this by eye. It is not an exact science and this does not matter. 
  8. Bring the liquid to a low boil. Then cover and reduce heat to a simmer and let cook for about 15 minutes.
  9. Lift the lid and check by picking out a fork full and tasting.   Is it dry? Add 1/4 cup of water, cover and cook on low another 8 minutes or so.  When you feel your rice is done, just turn off the stove and let the rice sit in the pot.

TIPS:

  •  If your rice develops a hard, crusty and golden layer at the bottom, no worries! This is called the “dorado” and many people think it is a treat to get some of the crust.
  • A Filipina friend of mine sets aside her first, cloudiest rinse-water from her rice wash  — the starchiest batch –adding this to broth to an give her soups that, milky-cloudy, Asian look.
  • I have developed a liking for eating rice with breakfast eggs, especially fried or sunny-side up. When using your rice for making Fried Rice dish, or Arroz con Pollo, wait until your rice is cold, cooled or one day old to use for this type of dish.  Freshly cooked, hot rice will not give you the desired result.
  • For extra flavor, when you add your liquid, toss in a whole, peeled clove or two of garlic if you like. You can pick them out when your rice is cooked.
My Daily Kitchen

Delicious Power Salad…Hold the Dressing!

August 20, 2015

There are no rules to my salads except one: I never use store-bought dressing. In fact, I hardly use any oils at all, even the healthy ones.

You can throw anything you want into your salad, but the more super foods you can add, the more your salad becomes an energy-sustaining meal, instead of a light side dish or starter.

Denser food items will keep you feeling full longer and smooth out blood sugar levels longer. By the way, there is very little oil in this salad, making it heart-healthy.

2 STEPS TO PUTTING IT TOGETHER

  • First, I grab a  couple of handfuls of already washed, very dark, leafy lettuces.
    Generally speaking, the darker the green,  the higher the nutrient content.
    I added arugula, which I try to keep on hand. Also, you can sneak in your beet tops. See BEET NOTES, below.
  • Next, I tossed in just few shakes of my favorite seasoned salt (here, I used Lemon Pepper, but sometimes I use Cajun Seasoning, or Cavender’s, or Lawry’s.  Whether you have Dollar Store spices, or fancy mixes from boutique or organic vendors, surely you have some favorite seasonings. Use them. Sprinkle in a little at a time.)
  • Next, I squeezed in about a teaspoon of lemon juice, since I used only a few handfuls of lettuce.
  • Then, and here is the surprise, I added only two or three shakes of extra virgin, cold pressed olive oil.

With these ingredients in my large bowl, I use my favorite Dollar Store scissors to cut (right hand) and spin the bowl (left hand) which chops and incorporates the lettuces, lemon, oil and seasoning.

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Now,  cover a dinner plate with this tossed, seasoned and chopped lettuce mix.

Separately, chop and set aside these ingredients:

  • 1/4 cup of loosely chopped, Roasted Walnuts
  • 1/4 cup ripe Avocado
  • 1/4 cup sliced, sweet Plantain
  • 1/4 cubed, ripe Tomato
  • 1/4 cup sliced, then cubed Artichoke hearts, from a can.
  • 1/4 cut fresh (boiled earlier) beets. *See note below on beets!
  • 1 tablespoon thinly sliced Onion, white or red.

Arrange these remaining ingredients around your lettuce in a way that appeals. Start with the darker items, like the beets, which will serve as a nice backdrop to offset the lighter items, such as plantain, avacado, tomato.
Onions and walnuts go on last.

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TIPS:  If you really can’t wrap your head around beets, or think you can trick your family into them,  think about adding steamed carrots or heart of palm.

If you need more protein, go ahead and add a boiled egg or some lovely turkey breast. Grapes, raisens, apples, olives … and a little flax seed could also add some tang and substance.

DRESSING TIPS: Rather than douse your greens with oils, in addition to lemon and seasonings, toss in a bit of your artichoke, olive, or pickle juice. Squeeze in a spritz of orange or mandarin juice. Or pineapple. All these liquids can add zing to a dressing without adding oils!

*BEET TIPS: People routinely make the comment: “I hate beets.”
Maybe they do. Or maybe the think they do.
Beets are very nutritious and I think, misunderstood. If served right, they are a surprisingly beautiful addition to dishes. And sometimes easy to disguise!  Here are my beet tips:

  • Boil your own beetroot but not until squishy. When you use them in a salad, they will still have a firm feel, even a crunch. And they really tend to take on the flavor of your dressing.
  • Keep them cold, in their boiling juice, until ready to use
  • Chop them small and mix them into dark lettuce. People hardly notice.
  • SAVE the beet tops. The leaves are even more nutritious than the root and, you can chop these into your lettuces! Who will know?
  • Beets can be processed raw and are lovely when combined with onion, mandarin, even a little citrus rind.  Try them in a bowl with onion and Blue Cheese! Dreamy….
  • You can save and use the beautiful magenta juice in dressings, or even drink it.
My Daily Kitchen

Crave This? I Have Something Better!

August 19, 2015

Real Advice & Help from a Bona Fide Sugar Addict

Before you reach for that chocolate bar, the bag of caramels, a piece of cake or whatever you have handy to satisfy a desperate and uncontrollable desire for something sugary,  take just a few minutes to prepare this. Then, it up in a pretty dish, and eat it lovingly, savoring every satisfying spoonful. It will fullfil your sweet tooth comletely, and you won’t find yourself making false promises about doing better with your diet…tomorrow.

I crave all things super sweet. Not only that, they have to be satisfyingly sweet. A yogurt doesn’t quite cut it for me. Not enough substance. I’d prefer two chocolate puddings, preferably with  tapioca. When I eat ice cream, I crumble cookies or candy into my scoop for added sweet and texture.  I love f licorice, and white and mild chocolate. I learned at an early age how to boil up a can of condensed, Evaporated milk to make “cajeta” or caramel, which I could then eat by the spoonful, or, still warm, pour over Angel food cake.  I like anything sweet but especially sweets that are really and truly bad, the kind of bad that will make my blood sugar shoot to the moon.
And oh the cravings. I crave sugar every single day, and when I want it, I have to have it. No white knuckling it for this gal. I’ve been know to say I’d step over my own baby to get to a bag of candied orange slices. I especially want a sweet treat after a good meal, or when hours have slipped without eating. I want sugar any time of day that I happen to feel bored, sad, or happy. If I’m watching the Food Channel on television, I muster up continual cravings for any sweet dish that comes up on my screen.

I hope from this you can trust that I would not recommend a recipe to satisfy a genuine sweet tooth unless I meant business. While the recipe below is sweet, for sure, it is also nutrient rich and… there is no added sugar!

TIP: Try a healthy sweet treat like this around 2pm or 3pm to steady your appetite until dinner. Better yet, have it for dessert instead of cookies and ice cream! You won’t be disappoinged.

SWEET TOOTH SMOOTHIE

imagePut these ingredients in a blender, lightly chopped to ease the processing:

1/2 cup Sweet Plantain
1/2 cup Ripe Avacodo
2 slices  of Fresh or Canned (no sugar added) Pineapple
1/2 cup light or regular Coconut milk
2 tablespoons Fresh Lemon Juice (or lime)
1 teaspoon Vanilla Extract
1 packet of good quality Stevia
Blend-to-puree well, then pour into your favorite glass.  Now,  lace the top with a layer of Coconut Milk and eat slowly … with a spoon…savoring every sweet drop.

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HOT TIPS for a COLDER TREAT:

  1. Better than serving on ice, or adding ice cubes to the mix, which will only result in a watered down version, freeze lemon juice or coconut milk in a ice cube tray and use these for your smoothie.
  2. Freeze portions nearly all the way for an icy treat;
  3. Freeze in paper cup w/stick for home-made ice pops.

 

Comfort Food

Sweet Tooth, Vegan Style!

August 18, 2015

I’m addicted to sugar. And I mean just that — addicted.

I can pass up a glass of wine or a a tall, cold martini, but if I were in the throes of a serious sugar craving, I’d probably step over my first born child to get to the candy corn.

So anytime I can find a healthy way to satisfy my craving for sweet, I share it.
The trick is to be prepared.
Always, always have Stevia on hand. (You can grow it, but it is not as easy to process as some say. And you can purchase it in handy droplets.)
And something citrus, like lemon, lime, calamandron, mandarin or orange.
Finally, keep handy a good flavor essence, such as vanilla or lemon or coconut extract on hand.

DREAMY PLANTAIN & AVACADO TREAT

Into a large bowl, toss:

  • One large, sweet Plantain, or two medium Bananas, finely chopped
  • Add finely cubed, ripe Avacado, about 1/3 of the amount of your Plantains
  • Add a teaspoon of vanilla extract
  • Add drops or packets of Stevia, to taste
  • Squeeze in 1/4 of a lemon, checking to see that it isn’t making your dish too tart
  • Mix all the above ingredients up, tossing well to fully coat with sweet, sour and vanilla
  • Spoon into a dish and douse with Coconut Milk
  • Garnish (not shown) with some fresh mint

FUN ALTERNATIVES:

Exchange Lemon for Lime, or Mandarin or any citrus of your choice.
Exchange Vanilla Extract for Lemon Extract for a really lemony taste… plus add some pretty zest!

For kids, blend everything together and spoon into individual dishes.
Chill, and then sprinkle with Coconut Flakes.
Voila! Banana/Avacado Pudding!

 

 

 

Comfort Food

Vegan-Ease …with Spice!

August 16, 2015

Taro Root has a surprisingly creamy, buttery taste on it’s own.
So when you do add some zip, it’s even better.
Taro is an interesting and different alternative to the white potato, plus, it’s easier on your blood sugar load.

To Prepare Creamy, Spicy Taro

  • Peel 4 good sized taro roots
  • Cut them into chunks
  • Cover with water, about an inch
  • Toss in a full tablespoon of fresh, or dried, rosemary
  • Add a teaspoon of hot red pepper flakes
  • Add a teaspoon of salt to the pot
  • Boil together as you would potatoes, about 20 minutes, or until you can pierce a chuck with a fork.
  • Drain away the water and don’t worry that much of the Rosemary and Pepper Flakes will wash away. Enough will remain.
  • Stir in a spoonful of Earth  Balance butter substitute

TIP: This would be easily just as yummy with Fresh Parsley, but tossed in at the end, after the boiling is done. I would use about 1/4 cup.

My Daily Kitchen

Jazz up Quinoa!

May 18, 2015
  1. I love, love, love white rice, but bleached, white rice is not the healthiest way to go, especially for those with nsulin resistance, or worse, diabetes.

Quinoa to the rescue!  (pronounced Keen-wah.) Oh, Quinoa … let me count the ways and the whys that I love thee!

Being technically a seed, Quinoa  is free of gluten. Not only that, it’s packed with 5 grams of fiber, which makes it a healthier carbohydrate choice for low-carb. eaters.  It also has a good amount of protein and it’s full of nutrients like manganese, magnesium, phosphorus, B-vitamins, and more. Quinoa is simply a super easy, super-food!

Preparing Basic Quinoa is as easy as… rice!

  1. Fill a pot with 2 parts water to 1 part quinoa (for example, 2 cups of water to 1 cup of rinsed Quinoa.  Most purchased quinoa s already rinsed for you, but if it does not specify rinsed on the packaging, then rinse).
  2. Bring water and quinoa to a boil, then lower the heat to a simmer.
  3. Cover with a good lid, and walk away for 15-20 minutes.  When the seeds “pop,” your quinoa is cooked!
  4. You may leave the lid on. You do not need to refrigerate right away.

Here are a few tricks I like to use for jazzing up my Quinoa side dishes.

  1. Adding a small portion of rice makes a big difference in the “fluff” factor and also make this more expensive food item last a bit longer.  This little tip is also  great for kid,s like mine, who have grown up where rice is a staple at most meals.  They can be used to the texture and resistant to eating the healthier seed.Here is what I do: I sneak in 1 part rice to 3 parts Quinoa. You can use more or less according to your liking & also your pocketbook, but I use about 1/4 cup white rice to 3/4 cup Quinoa. Because the two ingredients are cooked in the same manner, you don’t need to do anything special. Your Quinoa will come out fluffier, and you and your eaters will enjoy all the health benefits of a healthy carb. without the guilt!
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    3 parts quinoa to 1 part white rice.

    Note:  If you prefer to mix your Quinoa with whole-grain, brown rice, simply add the Quinoa to your pot 15 minutes before the brown rice is cooked to completion. Par boiled brown rice cooks up in about the same time as white rice, but whole grain, uncooked brown rice can take as long as 40 minutes! Quinoa never takes that long, so be aware of the timing.

  2. For Super Healthy Quinoa, chop a small head, or half of a large head, of cauliflower in a food processor until the cauliflower bits are the size of large bread crumbs.When your Quinoa/Rice is 3 – 5 minutes from completion, just add a cup or a cup and a half of chopped cauliflower right on top, replace the lid, and let the cauliflower steam up with the rice/quinoa mixure!  Once your stove is off, and your quinoa/rice has sat a few minutes, you can mix gently with a spoon to fully incorporate all the ingredients.
    Note: Your children will not notice the cauliflower, as you can see in the photo!

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    Quinoa w/1/4 rice & lots of cauliflower!

  3. Jazz up the flavor by cooking  your quinoa or quinoa/rice in stock. Use chicken for meat-
    eaters, or vegetable for the non-meat eaters!
  4. Add 1 or 2 whole teeth of garlic to your liquid, and remove when the dish is cooked.
  5. Go ahead and experiment, adding other, colorful chopped vegetables to your dish. When  using carrots or longer-cooking veggies, just add them 1o minutes into the cooking so they have enough time to steam up to a softer texture.
  6. Store your cooked Quinoa or Rice/Quinoa in the fridge. Then heat up when you need it. I like to warm it for breakfast and serve with a poached egg on top.
  7. Treat it as if it were rice. Below, Quinoa with 1/4 white rice & Cauliflower, Prawns in Ghee with garlic & lemon, on salad.

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    Quinoa w/1/4 rice, 1/3 cauliflower; Prawns sauteed in ghee w/garlic & lemon, atop a salad.

 

 

Breakfast

Healthy Craving Fixer

May 10, 2015

imageAs a little girl, no trip to “the city”, a.k.a, New York City was complete until, at my mother’s pleading, my dad pulled the car over at 86th and 3rd, to fullfil her craving for the then exotic fruit, slightly odd tasting fruit, papaya,  always available at the now historical Papaya King.   She adored this gorgeously colored fruit which, to my young palette tasted a bit, well, off. Still,  I loved anything coconut, and a trip to Papaya King meant a coconut treat for me!

As I grew up and traveled some,  my taste buds came on board. In the Southern Philippines, I learned to stab a slice of fresh papaya with my fork, and then fill the tiny rows of holes with fresh squeezed Calamansi, a kind of citrus, not quite like a lemon or a lime, but these will do.

calamansiIt was here that I also learned  to love crisp, tart, unripe, green papaya, sliced into sticks, then dipped in vinegar and spicy salt. Later, in New York City, I learned you can julienne green papaya to add to salads and savory dishes.

 

Calamansi

green papayaIn Mexico and in Panama, I came to love thick fruit smoothies, either alone or paired with bananas or pineapple or strawberries.  I cut the papaya into cubes and store it in bags in the freezer. This way my smoothies are cold and fruity, undiluted by water or ice cubes.

Today,  I enjoy teaming my papaya up with the taste of coconut, which I still adore.

But when I was first diagnosed as pre-diabetic (I have corrected this with my diet), I steered away from sweets, including fruits in general, since sugar is sugar… isn’t it?

With a Glycemic Index value of 59, Papaya is generally considered a “medium” sugar threat.  And now for the good news: On the Glycemic Load Index, papaya measures at a low 10.

The Glycemic Load refers to the body’s response to sugars by taking into account both the quantity of carbohydrates as well as the type of carbohydrates. For a detailed explanation of glycemic values and how they are calculatedClick Here.  In short, this means that eating papaya occasionally, especially if paired with other foods, doesn’t necessarily cause blood sugars to spike.

When I have a true craving for something sweet, I make this delicious treat using only four healthy ingredients.

1 Cup papaya, diced.
2 Heaping tablespoons coconut milk (I like to spoon it on, chilled)
1 Tablespoon crushed flax seeds (easy to crush up in a coffee grinder!)
1 Slice of Lemon or Lime

TIP:  Keep papaya cubes cold and handy by freezing them. Then, use the same above ingredients to blend into a  fresh smoothie, and, if you are feeling festive, add and ounce and a half of rum!