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RECIPES
ingredients and instructions
Cole Slaw
Cabbage:
a unpretentious long keeping little vegetable that is a nutritional storehouse.
This pictured creation is made from 1 half of
a medium size white cabbage head, 1 half of a small red cabbage
and about 3 large carrots. I use a food processer to shred the
vegetables; long edge for cabbages and grated slots for carrots.
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Honduran
style chimol (or chismol)
Ingredients 
1 medium red or white onion
2 Roma tomatoes
2 medium bell pepper halves (ideally 1yellow, 1
orange)
3 Stalks of
celery
sprigs of
cilantro (or culantro) to taste
Juice of 2
lemons or limes
¼ cup apple
cider vinegar
Salt or garlic
salt to taste
(additional
vegetable options include carrot, green pepper, or green beans)
Directions
Finely
chop all vegetables and cilantro.
Mix
together in large bowl.
Add lemon
juice, vinegar, optional salt, and mix until all vegetables have been
coated. The more you stir the more liquid created.
Cover and
refrigerate. Best when chilled 4 hours or more.
Keeps well for
about a week.
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Sprouts
Within the
casing of a seed lies all the nourishment and vitality that newly emerging
seedling needs to not only to survive but develop into a vibrant life force. Why
wouldn’t you want to eat sprouts? They are the third of my corner-post for
health.
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Caribbean Fish Soup :
Light and Satisfying
To serve 4: Takes
about 30 minutes to prepare
Select 4 large pieces of
boneless filleted fish
Salt and pepper, garlic
2 cups of chicken stock
1 cup chopped onion
½ cup chopped carrots
½ cup chopped celery
Collection of fresh herbs and
veggies such as Thai Basil, mint, parsley, slivered celery tops, thyme, Chinese
parsley, chives. Fresh sprouts, such as mung bean, lentils, adzuki or green pea.
2-3 cups of cooked rice or rice noodles.
Place the fish in a 2 quart pan
and fill with water to the half way mark so that fish are covered. Add salt and
pepper. Bring to a boil and then reduce heat to medium. Cook for 10 minutes
until fish is flaky. Remove fish to a plate to wait.
Pour off half of fish broth and
pour in chicken broth. Add garlic, chopped onions, carrots and celery. Season
with salt and pepper to taste. Cook on medium heat until veggies are tender.
Replace fish into soup to allow the fish to reheat.
To serve: using deep bowls. Place
rice or rice noodles in bottom of bowl. Place a fillet on each bed of rice, then
cover rice and fish with soup mixture shy of filling the bowl. Add fresh herbs,
veggies and sprouts to the top. Then ladle a small amount of the soup liquid
over the raw veggies.
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Breakfast Idea
Pictured is toasted 7 grain bread.
I spread toasted Tahini over it then drizzle local raw honey. The final topping
is sprouted clover. It’s very mild flavor is a bit like alfalfa but I like its
blood cleansing benefits.
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ANOTHER BREAKFAST IDEA
Here’s a way to have the sweet but
also staying protein balance.
This dish holds fresh papaya and pineapple with a light covering of Tahini and a
sprinkling of sesame seeds. I served it with my own zesty ginger cookies; as
healthy as they are tasty.
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Healthy (?) Chili
Here’s
what makes my chili a vital source of health: Pictured is my
chili served with
my 3 corner posts for health: first a bed of slaw covered with a large ladle of
chili, then add a couple tablespoons of chimol, some plain yogurt or cottage
cheese for probiotics and then top with sprouts. Not the prettiest dish
but the additions take regular chili from a do-able 5 to a powerhouse 10. It
also lets you serve your family what they want but turn your dish into what you
need.
Salud !
Ingredients
¼ cup
olive oil
2 base
ball sized Spanish onions, chopped
4 cloves
of garlic, finely chopped
4 leaves
of cilantro, diced
1 lb.of
ground beef or turkey
Salt and
pepper
2 green
peppers, chopped
3 fresh
Roma tomatoes, diced
1 large
can of diced tomatoes
2 cans of
tomato sauce
1 t.
Oregano or 4 fresh leaves diced
1 t.
ground cumin
½ t.
cayenne pepper (more if you like things hot)
3 T of
chili powder
1 can each
of pinto beans and red beans
Cooking
Instructions
1.
Combine oil, garlic, onion and cilantro in large pot or dutch oven
2.
Sauté for 10-15 minutes or until onion is transparent.
3.
Add
meat, salt and pepper; cook until browned.
4.
Add
peppers, fresh and canned tomatoes.
5.
Add
remaining spices and seasonings.
6.
Cook on low heat for 1 hour.
7.
Stir in both cans of beans, allow mixture to sit for 20 minutes.
8.
Return to heat, bring to the point of boiling then reduce to simmer for another
hour.
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PINEAPPLE
SALSA
1 ripe fresh medium pineapple
2-3 Roma tomatoes
1 medium red onion
Small amount of cilantro or
Chinese parsley
2 Tab. Chili powder
A couple of Dashes of Salt.
Makes aprox. 4 -6 cups
For a party use a whole pineapple.
If you want only 2 cups use half the pineapple. ( from cold and never cut fresh
pineapple before? Follow these tips) Cut off the leafy top and bottom of the
pineapple. Next cut away the outside hard peel . Use the tip of a sharp knife to
dig out any remaining brown pieces. Quarter the pineapple lengthwise so the
center core is exposed and easy to remove. (I eat it but some folks think it is
too tough). Once the core and peel are sliced away, cut each of the 4 sections
in half to make them thinner. Then chop them into small pieces and place in
medium bowel.
Finely chop the red onion and
tomatoes. Finely dice the cilantro and mix all portions with the pineapple. Add
chili powder and salt. This makes an excellent dip for corn chips or as a salsa
for cooked fish or chicken. If by some strange chance you would have some left
over, it will last about 3 days in the refrigerator.
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