Lentil Pumpkin Curry

This is a tasty, satisfying meal. Serve with steamed kale, chard or spinach.

Turmeric is the one substance that can target the nucleus of a cancer cell!

• 1/3 c. diced sweet Onion

• 3 large cloves organic Garlic, minced

• 2 Tbs. Coconut or Avocado oil

• 1 c. Red Lentils, rinsed

• 1 c. Pumpkin pulp, canned or steamed and mashed

• 1 Yam (washed and diced into 1/2" cubes)

• 1 stalk Lemon Grass, washed and cut into 3 pieces

• 2 Bay Leaves

• 2 tsp. Curry Powder

• 1 tsp Sea Salt

• 1 tsp. Paprika

• ½ tsp. Black Pepper

• ½ tsp. Turmeric

• ½ - 1 tsp. Red Pepper Flakes (to taste)

• 2-3 c. of Water

• ½ c. organic canned Coconut Milk

Over medium heat, sauté onions and garlic in coconut oil for about 3 minutes.  Add lentils, pumpkin and potato to pan and sauté for 3 more minutes.

Add lemon grass, bay leaves and seasoning, and enough water to fully cover ingredients. Stir and bring to a boil.

Lower heat to medium-low. Cover and cook for 25 – 30 minutes, stirring occasionally so contents don’t stick to bottom. If needed, add more water to retain curry consistency.

Add the coconut milk during the last 5 minutes of cooking.Remove lemon grass stalks and bay leaves.

Serve in bowls over greens.

Sprouted Lentils and Mung Beans

Low-fat proteins such as lentils are essential for growing, building, repairing and maimaintaining tissues in blood, skin, bone and muscle cells. Protein may be able to keep you full longer than carb or fatty foods, which is important if you’re watching your weight. And of course a diet high in fiber can help prevent colon and breast cancer.

I adapted this recipe to include both lentils and mung beans.

Sprouted Lentils and Mung Beans, Indian Style

• 2 c. sprouted organic brown Lentils

• 1/2 c. organic Mung Beans (soaked overnight)

• 2 tsp. extra virgin Olive Oil

• 3/4 c. organic Onion, chopped

• 1 green organic Chili Pepper (I use Serrano)

• A 1-inch piece of organic Ginger

• 1 Tbs. organic Cilantro, chopped

• 1/2 tsp. Cayenne Pepper

• 1/2 tsp. dried Coriander powder

• 3/4 tsp. Cumin

• 1/4 tsp. Black Pepper

• Pink Sea Salt to taste

• 1 to 1-1/2 c. hot Water

Heat a medium stainless steel pot over medium heat for 1 minute.  Add oil and wait another 1 minute.

Add onion and chili pepper and saute for 2 minutes. Add ginger and cilantro, stirring for 1 minute.

Add beans and spices and 1 cup hot water, stir, cover and simmer over medium-low for 15 minutes.

Press one of the beans between your fingers to make sure they are done, and add the last 1/2 c. of hot water if dry. Adjust seasoning, and serve hot or at room temperature.

Kale to the Chief? .and How to Plan Your Meals

He'd be a lot healthier! If you told me 6 years ago, that I would grow to love this vegetable with a head of curls that vies my own, I would have fallen over into the clover, laughing like crazy Maizy (whoever she is)!

kale2

But the seemingly impossible has once occurred. It happened with Eggplant about 22 years ago.

1/2 cup of cooked Kale has an ORAC (Oxygen radical absorbent capacity) of 1150.  A minimum of 6500 is the recommended daily intake.  Add just 1/4 tsp. of Cinnamon and you've upped the dish by another 2675 to give you over half the daily goal in a 1/2 c serving of food!

If you have a cup of blueberries for breakfast or dessert (ORAC 3250), you've met your daily minimum of health supporting anti-oxidants.  Easy when you use the ORAC Chart.

shiitake

I am always experimenting with Kale, since it lends itself to flavor exploration. Below is recipe that includes Shiitake Mushroomswhich are known for their anti-fungal, anti-tumor and anti-viral properties. Lentinan, an active compound found in shiitake mushrooms, helps boost the immune system, enhancing your ability to fight infection and disease.

Kale with Shiitake and Garlic

• 2 Tbs. Extra Virgin Olive Oil
• 1 med. organic White Onion, diced
• 1 head of organic Kale, washed, and chopped
• 7-8 Shiitake Mushrooms, sliced or diced
• 2 c. hot Water
• 4 cloves organic Garlic, chopped
• 1 Tbs. freshly squeezed organic Lemon Juice
• 1 tsp. Sea Salt (or to taste)
• 1/2 tsp. Black pepper
• 1/4 tsp. Cinnamon

Place a large pot over medium heat for 1 minute.  Add oil and wait 2 minutes.  Add onion and turn to medium low.  Saute, stirring, until onion is translucent.

Add kale and cook stirring until kale is bright green. Add mushrooms and stir to mix. Add hot water, return heat to medium, cover and cook for 15 minutes.

Add garlic, lemon and spices, stir to mix.  Cover and simmer on low for another 10-15 minutes or until Kale is cooked through.

Kale and Shiitake

Adjust seasoning to taste. Serve with lemon wedge alongside brown rice and chicken or fish.

~ Sahtein (double health)! ♥

Lentil n Rice Mash aka Mjaddara

Mjaddara - Background

I make this dish when I want to travel back to my youth, to the days when someone else took care of me and cooked my favorite dishes, to a time when summers were spent at cousin's houses...walking downtown among colorful shops and busy streets... with multi-flavor ice cream cones in hand, and a string of relatives in tow.

Mjaddara tops my list of comfort foods. The warm, creamy texture and goodness of the lentils are incomparable. In Lebanon this is considered a peasant dish...I think it is King among lentil dishes!

Mjaddara

• 1/2 c. organic Brown Rice
• 2 c. organic Brown Lentils
• 1/4 c. virgin Olive Oil
• 2 large organic Yellow Onions, finely chopped
• 2 tsp. Salt (or a little more to taste)
• 2 c. hot water

Rinse rice and soak in water for 1 hour.

Pick through lentils, rinse bring to a boil. Cover and simmer for 15 minutes.

In the meantime, sauté onions in oil over medium heat until just golden.  Add the 2 c. hot water and boil 5 minutes over low heat.

Add to the cooking lentils along with the rice and salt.  Continue to cook over medium-low heat for 5 minutes, stirring occasionally with wood spoon.

Turn to low, cover and continue cooking for 15-20 minutes or until rice is done, stirring frequently to keep from sticking to bottom of pot. Consistency should be like a thick pudding.

Remove from heat and let cool for 15 minutes.  Then place 1 cups of the lentil mash in food processor and pulse 4 -5 times until mostly blended.  Return to pot and stir into remaining lentils.  (If you like your lentils whole, you may skip this step.)

Scoop Mjaddara into large bowl, or several smaller bowls. May be served hot (on cold days) or cold, accompanied by a green salad, pickles, radishes and fresh sweet onions.

Note: Traditionally this dish is eaten with pieces of pita bread folded into cones to form a scoop, then topped with a slice of onion, tomato or pickle!

~ To Your Health! ♥

Savoy Cabbage Comfort Food

The creamy texture of steamed/boiled cabbage is very comforting to me. The subtle flavor that is melts into your mouth is an invitation to experiment with fillings, spices and herbs. Mom used to make the best stuffed cabbage and cabbage stew recipes ever!  No, I'm not biased...after all she published a 500-page cookbook at the behest of friends for a reason. :)

She created a 'whole stuffed cabbage' dish that made us swoon, and that I will share here at a later date. The following recipe is based on one of hers too, with a little tweak to lower the fat content. (She used clarified butter in much of her creations.)

If you venture to try this, please let me know how you liked it!

Minted Cabbage with Garbanzo Beans

• 1 Tbs. Coconut Oil or Virgin Olive Oil
• 1/2 Savoy cabbage, chopped into bite size chunks
• 1/4 c. organic Onion, chopped
• 3 med. cloves Garlic, minced
• 1/4 c. organic fresh Mint, minced
• 1 c. hot Water
• 2 tsp. Lemon juice
• 1/4 tsp. Allspice
• 1 tsp. Sea Salt (to taste)
• 1/2 c. organic Garbanzo beans

Combine garlic and mint in a bowl and press down with back of wooden spoon to blend together.

Place a deep pot over medium heat.  Wait 1 minute and add coconut oil.  Wait another minute and toss in garlic/mint.  After 2 minutes, add cabbage chunks. Stir occasionally until cabbage starts to wilt.

Pour the hot water over the cabbage, cover and let simmer over med-low heat for 15 minutes.

Add lemon, allspice, salt and garbanzo beans, stir and simmer for an additional 15 minutes.

Serve over brown Basmati and wild rice, or whole wheat Bulgur Pilaf.  Can add more fresh mint as garnish.

~ Bon Apetit! ♥

Bulgur Wheat Pilaf

'Bulgur' is the Westernized pronunciation of the word Burghul (spoken with a guttural 'g') . . . an Arabic word meaning 'made of tiny chunks'. Bulgur is commonly used as a cradle for stews, as a side dish with chicken or grilled meats.  It is added to some salads, like Tabbouleh, and in ground meat dishes like Kibbeh.

Whole wheat bulgur has enough fiber to be on our healthy diet. You still want to limit your intake to about a 1/2 c. per meal.

Bulgur wheat pilaf is a tasty substitute for rice, and much healthier.  Only gaba sprouted rice comes close in nutrition.  If you have a wheat allergy, then gaba rice can be used instead. I buy the latter in bulk from Amazon.

This dish is sometimes cooked with a handful of garbanzo beans. The two compliment each other.

Bulgur Wheat Pilaf

• 1 Tbs. virgin olive or expeller pressed Coconut oil
• 1 1/2 c. coarse grind, whole wheat Bulgur, rinsed
• 1 small organic white Onion, finely chopped
• 1 Tbs. organic Tomato paste
• 2 c. Boiling water or hot Green Tea
• 1 tsp. Sea Salt
• 1/4 tsp. Allspice
• 1/4 tsp. Cinnamon

Place medium size pot over medium heat for 1 minute.  Add oil and wait 2 minutes.  Add onions and stir until they are translucent.  Onions should not sizzle very much.  If they do, turn heat to med-low.

Add bulgur wheat and stir for 1 minute. Mix tomato paste with 1/2 c of the boiling water, and add to pot. Add the rest of the water and the salt and spices.

Stir once, cover, turn heat to low and simmer until liquid is absorbed, about 12 - 15 minutes.

Good served with stews or alongside a healthy chicken or fish dish.

~ Sahtein! ♥

Fasoulia (Lima Bean Stew)

This is one of my all-time favorite comfort foods! Mom made Fasoulia practically every other week, because we loved it. It's the Lebanese equivalent of Chili, except we serve it over rice. I often omit the meat for a tasty vegetarian version. Traditionally either Lima or Pinto beans are used, but my family ask for Kidney beans.

This recipe is high in fiber and protein, and is rich in lycopene...a cancer fighter, especially for prostate cancer.

Fasoulia or Lebanese Lima Bean Stew

• 1 Tbs. extra Virgin Olive Oil
• 1 medium white organic Onion, chopped
• 6 oz. grass-fed Beef or Lamb, cut into 1/2" cubes (omit for Vegan version)
• 1 1/2 c. boiling Water or hot Green Tea
• 4 cups organic Lima, Kidney or Pinto beans (boiled or canned)
• 2 Tbs. organic Tomato Paste
• 1 tsp. Allspice
• 1/2 tsp. Cinnamon
• 1/4 tsp. Black pepper
• 1 - 1-1/2 tsp. Sea Salt (to taste)
• 1/4 tsp. Cayenne Pepper (optional)

Place medium size pot over medium heat for 1 minute. Add olive oil to pot and wait 2 minutes. Add the onion and gently saute, stirring, until they turn translucent. (Remember to turn heat down a little if the onions start to really sizzle, we don't want to burn the oil.)

Add the cubed meat, and stir until meat is no longer pink on the outside. Add boiling water, cover and simmer on low heat for 25 -30 minutes, until meat is tender.

Add the beans, tomato paste and spices.  Return heat to medium.

If needed add another 1/2 c. of water to keep liquid level with beans. Stir well. Once stew begins to bubble, cover and simmer for another 20 minutes. Taste and adjust salt.

Serve over Brown and Wild Rice or Whole Wheat Bulgur Pilaf.

~ Sahtein (double health)! ♥

Moqueca - Brazilian Spicy Fish Stew

I modified the recipe to meet the breast cancer diet recommendations.

You can turn down the 'heat' by using half the amount of chili peppers in the recipe. Remember that we don't want to saute in HOT oil.  Overheating oil turns it into a carcinogen.  Only use medium heat and add ingredients to the oil before it is hot or reaches its burn point.  The food should not 'sizzle' when you add it.

Although this method won't cause the usual browning, recipes are still tasty and so much better for you.

Tip: Whenever a recipe calls for cooking oil I use a 50-50 combo of olive and coconut oil...this boosts the burn point of the olive oil.

Moqueca

6-8 servings

• 2  lbs. Wild Cod, cut into 2-inch pieces
• 1 c. roughly chopped organic Onion, plus 1/2 cup julienned Onion
• 2 c. roughly chopped organic Tomatoes, and 2 Tomatoes cut into 1/4" rounds
• 2 cloves Garlic, and 1 Tbs. minced Garlic
• 5 Tbs. chopped fresh organic Cilantro
• 2 tsp. Sea Salt
• 3 Tbs. fresh-squeezed Lime juice
• 1/4 c. Extra Virgin Olive Oil (or coconut oil, or blend 50-50)
• 1/4 c. Piri Piri, recipe follows
• 1 (14.5-ounce) can Coconut milk

Place the fish in a large glass or plastic mixing bowl. In a blender, combine chopped onion, chopped tomato, the 2 cloves of garlic, 1 Tbs. of the cilantro, 1 tsp. of the salt, and lime juice. Blend until smooth, then pour directly over the fish. Cover with plastic wrap and refrigerate for about 1 hour.

In a large sauté pan over medium heat, add the oil. Wait 1 minute (do not allow to reach sizzle point).  Add the julienned onions to the pan and sauté, stirring, about 4 minutes.

Add the minced garlic to the pan and sauté for an additional 30 seconds. Pour the fish and the marinade into the pan and add the remaining tsp. of salt, the Piri Piri, and the coconut milk.  Stir to combine.

Cover pan until the liquid comes to a slow boil.  Place  the sliced tomatoes on top and cover again.

Reduce the heat to medium-low and continue to cook until the flesh starts to flake, about 10 minutes.

Remove the cover from the pan and sprinkle the remaining 4 tablespoons of cilantro over the fish. Serve accompanied by cooked barley or whole wheat Bulgar.

Piri Piri:

• 1 Tbs. plus 1/2 c. extra Virgin Olive Oil
• 5 cloves Garlic, crushed with 1/2 tsp. Sea Salt
• 3 Cayenne Chile peppers, chopped; stems, ribs and seeds removed (or substitute hot red peppers)
• 1/4 cup fresh squeezed Lemon juice

Place a small pan over medium heat. Add 1 tablespoon of the olive oil to the pan. Wait 1 minute and add the garlic and peppers.

Sauté, stirring often, until the edges of the garlic are barely golden, 3 to 4 minutes. Add the lemon juice to the pan, and remove from the heat.

Place the contents of the pan in a blender and add the salt. Puree until mostly smooth. Drizzle the remaining 1/2 cup of olive oil through the feed tube of the blender, processing as you do. Let cool before using. Store refrigerated in an airtight container.

Yield: 3/4 cup

~ In good health! ♥