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Keto Chicken Fajitas Ingredients 2 tablespoons cooking oil 1.25 pounds chicken tenders 3 bell peppers (any color), cored and sliced 1 onion, chopped 2 garlic cloves, minced ¼ cup water 2 teaspoons chili powder 1 teaspoon ground cumin ½ teaspoon smoked paprika ½ teaspoon sea salt ¼ teaspoon ground black pepper 1 lime, sliced 1 avocado, sliced Coconut wraps, cauliflower wraps, cauliflower rice, or lettuce leaves (optional, for serving) Instructions In a large nonstick skillet, heat your oil over medium heat. Add the chicken, bell peppers, and onion and let them cook for about 7-8 minutes, stirring occasionally. Add the garlic and let it cook with the chicken and vegetables for about a minute. Then, add the water, chili powder, cumin, paprika, salt, and pepper. Stir well. Cook for an additional 5-7 minutes, or until the chicken is no longer pink on the inside. Remove the skillet from the heat and serve the chicken and vegetables with a slice of lime and a few slices of avocado. You can also serve your chicken fajitas with your choice of coconut wraps, cauliflower wraps, cauliflower rice, or lettuce leaves. Important Notes The nutrition information for this recipe does not include the wraps or cauliflower rice that can be served with the fajitas. You can use red onions or white onions in this recipe. You can replace the garlic cloves with 1/4 teaspoon of garlic powder, if you prefer. Store any leftovers in an air tight container for up to 4 days. Reheat in the microwave or on the stovetop on busy weeknights and dinner is served!
Air Fryer Pork Loin Ingredients 1 2-pound boneless pork loin roast Nonstick cooking spray or 1 teaspoon olive oil ½ teaspoon sea salt ½ teaspoon smoked paprika ¼ teaspoon garlic powder ¼ teaspoon ground black pepper Instructions Place the pork loin on a cutting board or a plate and pat it dry with paper towels. Spray the pork loin lightly with nonstick cooking spray or use your hands to rub the olive oil on both sides. Then, in a small bowl, combine the sea salt, smoked paprika, garlic powder, and black pepper. Sprinkle the seasoning mixture on both sides of the pork loin. Then, place the pork loin inside the basket of your air fryer. Set the temperature to 400°F for 10 minutes. After 10 minutes of cooking time, open the air fryer and use tongs to carefully turn the pork loin over to the other side. Close the basket and let it cook for 12 more minutes. Once the cooking time is up, use an instant-read thermometer inserted into the center of the roast to ensure that the pork reaches a minimum temperature of 145°F. If the temperature is below 145°F, turn the air fryer back on for an additional 3-4 minutes and then re-check the temperature. Use clean tongs to remove the pork loin to a cutting board. Let it rest for about 5 minutes before slicing and serving hot. Important Notes If you don’t have smoked paprika, you can use sweet paprika instead. Or, just leave it out. This recipe is for a pork loin which is different from a pork tenderloin. A pork loin is a type of roast that is thicker than a pork tenderloin and requires a longer cooking time.
Apple Banana Spinach Smoothie Ingredients 1 cup unsweetened plant milk (I used almond milk) 1 ripe banana, broken into chunks 1 green apple, cut into chunks or slices with the core removed 2 tablespoons chia seeds 3 handfuls baby spinach 1 cup ice cubes or crushed ice Instructions In the base of a high-speed blender, add the milk, banana, apple, chia seeds, spinach and ice. Blend on high for 20-30 seconds, or until the mixture is smooth. Serve immediately. Important Notes You can easily double this recipe if you want more servings. For a flavor variation, try adding a 1-inch piece of ginger to the ingredients before blending. If you aren’t on a dairy-free diet, you can use regular milk in this recipe. Or, you can use yogurt instead of milk for a thicker smoothie option. To make this a meal replacement smoothie, try adding 1-2 scoops of your favorite protein powder.
Air Fryer Peaches Ingredients 4 peaches, cut in half with the pits removed 1/4 cup loosely packed brown sugar or coconut sugar 1/2 teaspoon ground cinnamon 2 tablespoons butter, ghee, or vegan butter, softened Whipped cream, ice cream, or dairy-free ice cream (optional, for topping) Instructions Place the peach halves inside your air fryer basket with the cut side down. Set the temperature to 350°F for 6 minutes. In a small bowl, combine the sugar, cinnamon, and softened butter. Stir gently to combine. When the peaches are done cooking for the first 6 minutes, open the basket. Use tongs to turn the peaches over so the cut side is facing up. Then, use a spoon to divide the sugar and butter mixture between each of the peach halves. Close the air fryer basket and cook for an additional 5 minutes at 350°F. When the peaches are done cooking, they will have softened and started to caramelize slightly. Use tongs to transfer the peaches to a serving tray or plate. Top with whipped cream or ice cream (optional), and serve warm. Important Notes You can use yellow or white peaches in this recipe. Yellow peaches tend to be a little bit more acidic and “peach” flavored, while yellow peaches tend to be sweeter with a mellower peach flavor. You can use an air fryer liner to help prevent any extra filling from falling through the air fryer basket, but it’s not necessary. Try not to use peaches that are overly ripe as they will be too mushy to cut cleanly in half. You can use peaches that have just ripened as they will be the easiest to cut in half. You can tell whether a peach is ripe or not by pressing gently on the skin. For this recipe, the peaches should just be slightly soft. This recipe is best made right before you want to serve it. Store any leftover peaches in an airtight container for up to 4 days. Enjoy any leftovers cold or at room temperature (as opposed to re-heating). Some air fryers need to be preheated. Be sure to read the manufacturer’s guide for your specific air fryer model to determine if it needs to be preheated.
Gluten-Free Blueberry Scones Ingredients 1/4 cup unsweetened almond milk, plus 2 teaspoons for brushing the tops of the scones (use regular dairy milk if you aren’t on a dairy-free diet) 1 teaspoon apple cider vinegar 3 cups plus 1/4 cup gluten-free flour, divided (I used Bob’s 1 to 1 Gluten-Free Baking Mix) 1/3 cup coconut sugar or white sugar 2 teaspoons baking powder 1/2 teaspoon sea salt 1 tablespoon lemon zest (from about 1 lemon) 1/2 cup unsalted vegan butter, cut into cubes (or regular butter) 2 eggs, beaten 1 cup frozen or fresh blueberries For the glaze: 1/3 cup powdered sugar 1 teaspoon lemon juice Instructions Preheat your oven to 425°F. Line a baking sheet with parchment paper and set aside. In a small bowl or pitcher, combine ¼ cup of almond milk with the apple cider vinegar. Stir and set aside. In the base of a food processor fitted with the dough blade, combine the flour, coconut sugar, baking powder, sea salt, lemon zest, and butter. Process on high until the butter has broken down and is incorporated with the dry ingredients, about 30 seconds. Add the eggs and the almond milk mixture and process again until the dough is smooth, about 45 seconds. Then, remove the blade from the food processor and use a spatula to stir in the blueberries. Place a piece of parchment paper on your countertop and sprinkle the top with about a tablespoon of flour. Turn the dough out onto the parchment paper and sprinkle the top with another tablespoon of flour. Use your hands to form the dough into a circle about 8 inches in diameter and 2 inches in thickness. Then, run a sharp knife under hot water and use it to cut the circle in half. Then, cut the half-circle into 4 even wedge shapes and repeat on the other side. You will have 8 dough wedges. Use a spatula to transfer the dough wedges to the baking sheet. Brush the top of each scone with a little bit of almond milk to help prevent cracking. Bake the scones for 18 minutes, or until the tops have started to turn a golden brown. While the scones are baking, make the glaze. In a small bowl, combine the powdered sugar and 1 teaspoon of lemon juice. Whisk together until the glaze is smooth with no lumps. When the scones are done baking, remove them from the oven and transfer them to a cooling rack. Drizzle the glaze on top and serve the scones warm or at room temperature. Important Notes You can freeze any leftover scones for up to 2 months. Defrost them in the refrigerator before serving. Feel free to replace the gluten-free four with all-purpose
Honeydew Smoothie Ingredients 1 1/2 cups of chopped honeydew (from about 1/2 of a honeydew melon) 1 cup chopped cucumber (from about 1 medium cucumber) 1/2 cup coconut milk 2–4 fresh mint leaves 1/2 cup crushed ice Instructions Combine the honeydew, cucumber, coconut milk, mint, and ice in the base of a high-speed blender. Process on high for 30-45 seconds, or until the smoothie is completely blended. Serve immediately, or strain the smoothie through a fine-mesh strainer to serve as a cooler. To serve this smoothie as a mocktail, top it with a few ounces of chilled sparkling mineral water or naturally-flavored carbonated water (I like the Spindrift Lime flavor). Important Notes Store any leftovers in a covered glass in the refrigerator for up to 2 days. Peel the cucumbers before you blend them if you are sensitive to lectins or to the skin of cucumbers. You can easily double or triple this recipe if you are serving more than two people. Use a high-speed blender to ensure that the smoothie gets very creamy and fully blended. if you want to take this smoothie recipe to the next level, you can strain the blended ingredients in a fine-mesh strainer and serve it with a shot of chilled sparkling mineral water or naturally-flavored sparkling carbonated water.
Instant Pot Zucchini Slices Ingredients 2 medium zucchini, cut into 1/2-inch slices 1 cup water Instructions Place the trivet or steamer basket inside a 6-quart Instant Pot. Add the water. Place the zucchini chunks on top of the trivet. It’s okay if some fall through into the water. Lock on the lid and set the time to high pressure for 1 minute. When the cooking time is up, quick-release the pressure, being careful of the steam. Remove the lid and use tongs to transfer the zucchini chunks to a parchment-lined baking sheet for freezing. Or, you can use tongs to remove the zucchini to a bowl to serve immediately. Serve warm, or place the baking sheet in the freezer for at least 6 hours. Transfer the frozen zucchini chunks to a zip-top bag and place in the freezer for up to 2 months. Important Notes If you want to use your steamed squash chunks for smoothies, you’ll then need to use tongs to place the chunks on a baking sheet for freezing. If you want to serve your steamed zucchini as a side dish, then just transfer it to a bowl and serve warm. You can easily double or even triple this recipe, but remember to never fill your Instant Pot over the max line. The amount of water and the number of minutes at high pressure stays the same. Remember to not overcook your zucchini as it can become mushy. If you don’t plan to serve it right away, you may wish to put it in an ice bath after steaming to stop the cooking process. Feel free to add seasonings when serving steamed zucchini including olive oil, salt, pepper, Italian seasoning, garlic powder, fresh chopped herbs, or red pepper flakes. Store any leftovers in an airtight container for up to 4 days.
Green Juice Recipe with Lemon & Ginger Ingredients 1 medium cucumber, sliced 1 head of celery, separated into about 8–10 stalks 1/2-inch knob of fresh ginger, peeled 1 green apple, sliced 2 lemons, skin removed 1 bunch of flat-leaf parsley, stems removed Instructions Prep all of your ingredients by washing and chopping your vegetables. Feed the cucumber, celery, ginger, apple, lemons, and parsley through the tube of a juicer, alternating soft and hard pieces. Serve the juice immediately or store any leftovers in a tightly sealed container in the refrigerator. The juice is best served within 24 hours of making it. Important Notes BLENDER INSTRUCTIONS: add 1/2 cup of water to your blender, along with the chopped produce. Blend until smooth and then strain the juice through a nut milk bag. It’s ideal to serve juice immediately after making it since the vitamin C will start to diminish almost immediately. If you have extra juice that you want to have later, just pour it into a glass jar and cover with an air-tightly lid. Store any leftovers in the refrigerator for up to 4 days.
Frozen Brussel Sprouts in Air Fryer Ingredients 1 12–ounce bag of frozen brussels sprouts 1 tablespoon olive oil 1/2 teaspoon sea salt 1/2 teaspoon ground black pepper 1 tablespoon Balsamic vinegar Instructions Pour the bag of frozen brussels sprouts into the basket of your air fryer. Set the temperature to 390°F for a cook time of 6 minutes. After the first six minutes of cooking is done, open the air fryer basket and pour the sprouts into a mixing bowl. Pour in the olive oil, stir, and return them back to the air fryer basket. Cook the brussels sprouts for an additional six minutes, or until they have started to brown on the outside. Be careful to not let them burn. Transfer the cooked brussels sprouts to a serving bowl and toss gently with the salt, pepper, and balsamic vinegar. Serve hot. Important Notes Store any leftovers in an airtight container in the refrigerator for up to 4 days. Reheat before serving. Some air fryers need to be preheated. Be sure to read the manufacturer’s guide for your specific air fryer model to determine if it needs to be preheated.
Frozen Brussel Sprouts in Air Fryer Ingredients 1 12–ounce bag of frozen brussels sprouts 1 tablespoon olive oil 1/2 teaspoon sea salt 1/2 teaspoon ground black pepper 1 tablespoon Balsamic vinegar Instructions Pour the bag of frozen brussels sprouts into the basket of your air fryer. Set the temperature to 390°F for a cook time of 6 minutes. After the first six minutes of cooking is done, open the air fryer basket and pour the sprouts into a mixing bowl. Pour in the olive oil, stir, and return them back to the air fryer basket. Cook the brussels sprouts for an additional six minutes, or until they have started to brown on the outside. Be careful to not let them burn. Transfer the cooked brussels sprouts to a serving bowl and toss gently with the salt, pepper, and balsamic vinegar. Serve hot. Important Notes Store any leftovers in an airtight container in the refrigerator for up to 4 days. Reheat before serving. Some air fryers need to be preheated. Be sure to read the manufacturer’s guide for your specific air fryer model to determine if it needs to be preheated.
Air Fryer Chicken Thighs (Bone-In) Ingredients 1.25 pounds bone-in, skin-on chicken thighs (about 4 pieces) 1 teaspoon olive oil 1/2 teaspoon sea salt 1/4 teaspoon garlic powder 1 lemon, juiced Instructions Place the chicken in a bowl and pour in the olive oil, garlic powder, and sea salt. Use a spatula so the chicken gets evenly coated with the oil and seasonings. Next, use tongs to place the chicken pieces skin side down in the basket of your air fryer. Set the temperature to 380°F for 12 minutes. After the first 12 minutes, use tongs to turn the chicken over and set the time for an additional 10-12 minutes. The chicken will be done cooking when the skin is golden brown and crispy and an instant-read thermometer reads 165°F. Use clean tongs to remove the chicken thighs from the air fryer to a serving plate. Slice the lemon and squeeze it over the cooked chicken. Serve hot. Important Notes Feel free to get creative with your seasonings when making Air Fryer Chicken Thighs. If you don’t like garlic, try using an Italian seasoning blend instead. Or, use smoked paprika for a different type of flavoring. Once the chicken has cooled, you can transfer it to a covered container and store it in the refrigerator for up to 4 days.
Instant Pot Salsa Chicken (2-Ingredients) Ingredients 1 16–ounce jar salsa 1/2 cup water 1.25–pounds chicken cutlets, about 2 large pieces Instructions Pour the salsa and water into the base of an Instant Pot. Lay the chicken pieces on top. Lock on the lid and set the time to 10 minutes at high pressure. Once the cooking time is complete, let the pressure come down naturally for 10 minutes. Then, use the quick release to get rid of any remaining pressure. Carefully remove the lid and use tongs to transfer the chicken to a large bowl. Use two forks to shred the chicken. Then, pour the salsa mixture on top. Serve immediately, or cover and store in the refrigerator for up to 4 days. Important Notes You can serve the cooked shredded chicken cold or heated up.
Keto Crockpot Chicken Thighs with Cabbage Ingredients 1 large head of green or red cabbage, coarsely chopped 1 pound bag of cauliflower rice or 1 medium head of cauliflower, broken into florets and riced in a food processor 2 pounds bone-in (or boneless, if you prefer) chicken thighs (about 6-8 pieces) 1 cup chicken broth 1/2 teaspoon garlic powder 1 teaspoon Italian seasoning 1 teaspoon sea salt 1/2 teaspoon ground black pepper Instructions Place the chopped cabbage in the bottom of a large slow-cooker (at least 6 quarts). Add the cauliflower rice on top. Next, place the chicken thighs on top of the vegetables and add the broth, garlic powder, Italian seasoning, salt, and pepper. Cover the slow-cooker with the lid and set to cook on high for at least 6 hours (or up to 8 hours). Serve the chicken and veggies hot, and be sure to remove the bone before consuming. Important Notes You can use bone-in or boneless chicken thighs or chicken cutlets. If you aren’t on a low-carb diet, this recipe goes great with cooked rice, pasta, or mashed potatoes. Otherwise, just serve it right out of the pot as is. Store any leftovers in a tightly-sealed container for up to 4 days. Reheat before serving. Use green cabbage or red cabbage, either one is delicious. Feel free to get creative with your seasonings. Smoked paprika, chili powder, or curry would also be delicious.
Keto Chicken Fajitas Ingredients 2 tablespoons cooking oil 1.25 pounds chicken tenders 3 bell peppers (any color), cored and sliced 1 onion, chopped 2 garlic cloves, minced ¼ cup water 2 teaspoons chili powder 1 teaspoon ground cumin ½ teaspoon smoked paprika ½ teaspoon sea salt ¼ teaspoon ground black pepper 1 lime, sliced 1 avocado, sliced Coconut wraps, cauliflower wraps, cauliflower rice, or lettuce leaves (optional, for serving) Instructions In a large nonstick skillet, heat your oil over medium heat. Add the chicken, bell peppers, and onion and let them cook for about 7-8 minutes, stirring occasionally. Add the garlic and let it cook with the chicken and vegetables for about a minute. Then, add the water, chili powder, cumin, paprika, salt, and pepper. Stir well. Cook for an additional 5-7 minutes, or until the chicken is no longer pink on the inside. Remove the skillet from the heat and serve the chicken and vegetables with a slice of lime and a few slices of avocado. You can also serve your chicken fajitas with your choice of coconut wraps, cauliflower wraps, cauliflower rice, or lettuce leaves. Important Notes The nutrition information for this recipe does not include the wraps or cauliflower rice that can be served with the fajitas. You can use red onions or white onions in this recipe. You can replace the garlic cloves with 1/4 teaspoon of garlic powder, if you prefer. Store any leftovers in an air tight container for up to 4 days. Reheat in the microwave or on the stovetop on busy weeknights and dinner is served!
Instant Pot Carrots Ingredients 2 pounds fresh carrots, washed 1 cup water 1 teaspoon fresh or dried thyme, chopped 1 tablespoon melted ghee, butter, or coconut oil* Instructions Chop the carrots into approximately 1-inch chunks. Place the water in the base of a 6-quart pressure cooker. Add the carrots. Lock on the lid and make sure the valve is set to seal. Set the cook time to 2 minutes on high pressure. When the cooking time is complete, carefully quick-release the pressure. Remove the lid and pour the carrots and water into a colander. Add the drained carrots to a serving dish and pour over the melted ghee or coconut oil. Toss with the thyme and serve hot or at room temperature. Important Notes *Use coconut oil or vegan butter to make this recipe vegan. Use baby carrots in this recipe, if you prefer. Baby carrots do not need to be chopped so this will save you time. The total cooking time includes 10 minutes for the pot to come up to pressure.
Garlic Roasted Chickpeas Ingredients 2 (15-ounce) cans of chickpeas (also called garbanzo beans) 1/4 cup coconut oil, melted 2 teaspoons Italian seasoning or 1 teaspoon each dried dill and dried parsley 1/4 teaspoon garlic powder 1 tablespoon dried onion* 1/2 teaspoon salt Instructions Preheat your oven to 400°F. Line a baking sheet with parchment paper and set aside. Rinse and drain the chickpeas and spread them out on a paper towel-lined baking sheet. Pat them dry. Transfer the chickpeas to a mixing bowl. Pour the coconut oil, Italian seasoning, garlic powder, dried onion, and salt over the chickpeas and stir to combine. Spread the chickpeas on your baking sheet and bake for 45 minutes. Remove the tray halfway through the baking process and use a spatula to stir the chickpeas. Let the chickpeas cool for 10 minutes before serving. Serve warm or at room temperature. Important Notes * You can leave out the dried onion if you don’t have it on hand.
Dairy-Free Pesto Without Cheese Ingredients 1/3 cup extra virgin olive oil 2 lemons, juiced 1 garlic clove, minced 1/3 cup pine nuts 1 teaspoon sea salt 3 cups loosely-packed fresh basil leaves 1–2 tablespoons of water (optional, for thinning out the sauce to the desired texture) Instructions In the base of a blender or food processor, combine the olive oil, lemon juice, garlic clove, pine nuts, salt, and fresh basil leaves. Process on high for 30-45 seconds or until the ingredients have blended together. The pesto should have a smooth and creamy consistency. Feel free to add up to several tablespoons of water if you want the sauce to be thinner. Serve immediately, or store in a tightly-sealed container in the refrigerator for up to 5 days. Important Notes You can use the pesto on cooked pasta, or on top of a pizza or flatbread. You can also thin it out a bit with olive oil and use it as a salad dressing. Feel free to substitute any other nut or seeds for the pine nuts, including sunflower seeds, pumpkin seeds, walnuts, or cashew nuts. These will all provide a lovely nutty flavor to your pesto. Store any leftovers in an airtight container in your refrigerator for up to 4 days. Or, freeze any leftover pesto in an ice cube tray for long-term storage. Then, pop out the pesto cubes and store them in a zip-top bag. The next time you need pesto, just defrost a few of your pesto cubes. Now that we’re almost into summer, there is just so much fresh basil available. But, if you don’t have 3 full cups worth of fresh basil, you could always make this pesto recipe with baby spinach, baby kale, or any other tender green or herb.
Dragon Fruit Banana Smoothie Ingredients 1 1/2 cups unsweetened almond milk 1 ripe banana, broken into chunks 1 100–gram packet of purple frozen dragon fruit, also called pitaya (about 1/2 cup) 1/2 cup frozen strawberries 2 tablespoons chia seeds Instructions In the base of a high-speed blender, combine the almond milk, banana, dragon fruit, strawberries, and chia seeds. Blend on high for about 30 seconds, or until the mixture is thick and creamy. If you want to increase the thickness of the smoothie, feel free to add a few ice cubes. Serve immediately. Important Notes Look for dragon fruit in the frozen fruit section of your grocery store. To open the packet of frozen dragon fruit, run it under warm water for about 30 seconds. Then, use your hands to break it in half and use scissors to open the packet. To increase the protein content of this smoothie to make it a meal replacement, feel free to add a scoop of your favorite unsweetened protein powder. This recipe can easily be doubled.
Air Fryer Spring Rolls Using Rice Paper Ingredients 1 tablespoon toasted sesame oil 2 garlic cloves, minced 1/4 medium red or green cabbage, shredded (about 2 cups) 4 carrots, grated or julienned 1/2 teaspoon dried ginger 1/2 teaspoon sea salt 6–8 rice paper wrappers 2 cups hot water (to prepare the rice paper wrappers) Nonstick cooking spray Thai Sweet Chili Sauce (optional, for dipping) Instructions In a medium skillet, heat the sesame oil over medium heat. Add the garlic, cabbage, carrots, ginger, and sea salt, and sauté for 4-5 minutes, stirring occasionally, or until the vegetables start to soften. Turn off the heat and place the skillet aside to let the vegetables cool slightly. Prepare your rice paper wrappers one at a time. You’ll need a wide-mouthed bowl filled with hot water. Dip a rice paper wrapper in the hot water for about 20-30 seconds, or until it becomes pliable. Lay the rice paper wrapper on a flat surface. As the wet wrappers tend to stick to everything, you may need to lay a piece of parchment paper on your surface. Use a spoon to transfer about 2 tablespoons of the vegetable mixture into the center of each rice paper wrapper, working one at a time. Then, fold each wrapper into a burrito shape. First, fold in each of the ends, and then wrap the center over itself. Repeat with the remaining wrappers until you’ve used up all of the vegetable filling. Lay the filled spring rolls inside of your air fryer basket in a single layer. Try not to let the spring rolls touch each other or overlap. Spray the tops of the spring rolls lightly with nonstick cooking spray. Set the temperature to 390°F for 5 minutes. Then, open the air fryer basket, turn the spring rolls over, and spray them again with the cooking spray. Set the timer to 5 more minutes, or until the outside of the spring rolls have turned crispy. Serve warm, or at room temperature, with Thai Sweet Chili Sauce on the side for dipping. Important Notes You can use fresh ginger instead of dried ginger, if you prefer. Use a 1-inch piece of peeled ginger and grate it using a micro plane or a cheese grater. If you aren’t on a gluten-free diet, you can use wheat spring roll wrappers instead of rice paper wrappers. If you don’t have toasted sesame oil, you can use olive oil or avocado oil instead. If you are on a gluten-free diet, be sure to buy a brand of Thai Sweet Chili Sauce that is gluten-free. You can double this recipe, but you may need to bake the spring rolls in two batches, depending on how big your air fryer is. Some air fryers need to be preheated. Be sure to read the manufacturer’s guide for your specific air fryer model
Dairy-Free Pumpkin Pie Pudding Ingredients 1 15–ounce can organic pumpkin puree 4 egg yolks (for vegan, leave out the eggs and use 2 tablespoons of cornstarch or 2 teaspoons of arrowroot starch instead) 1 cup full-fat canned coconut milk 1/2 teaspoon vanilla extract 1/2 teaspoon pumpkin pie spice or ground cinnamon 1/2 cup organic maple syrup Instructions Preheat your oven to 350°F. In a large mixing bowl, combine the pumpkin puree, egg yolks, coconut milk, vanilla extract, pumpkin pie spice, and maple syrup. Pour the mixture into a 8-inch square baking dish and bake for 45 minutes, or until the top starts to turn a golden brown. Remove from the oven and let the pudding cool for a few minutes. Serve warm or chill for at least 1-2 hours to thicken. Important Notes Store any leftovers in a covered container in the refrigerator for up to 4 days. You can make this recipe up to several days before you want to serve it. Just store it in the refrigerator and serve chilled. Look for dairy-free whipped topping in the freezer or refrigerator section of most grocery stores.
Peanut Butter Banana Oatmeal Bars Ingredients Nonstick cooking spray 2 ripe bananas 1 cup old-fashioned rolled oats (use gluten-free oats for gluten-free diets) 1/2 cup natural peanut butter, at room temperature 1 egg, lightly beaten (see notes for a vegan option) 2 tablespoons maple syrup 1 teaspoon vanilla extract 1/2 teaspoon baking soda 1/2 teaspoon ground cinnamon 1/3 cup chocolate chips (use dairy-free chocolate chips for dairy-free diets) Instructions Preheat your oven to 375°F. Spray an 8-inch by 8-inch baking dish with nonstick cooking spray and set aside. Place the peeled bananas in a medium mixing bowl. Use the back of a fork to mash them well. Add the oats, peanut butter, egg, maple syrup, baking soda, and cinnamon. Stir together. Transfer the mixture into the baking dish and spread it out evenly. Top with the chocolate chips. Bake for 20-22 minutes, or until the bars have started to turn a golden brown. Let them cool for a few minutes before serving. Important Notes Store any leftovers in an airtight container in the refrigerator for up to 4 days. These bars can also be frozen for up to 2 months. Defrost before serving. You can make this recipe vegan by swapping out the egg with an egg replacer.
Vegan Mango Ice Cream Recipe Ingredients 1 13.5–ounce can full-fat coconut milk 1/2 teaspoon of vanilla extract 2 cups frozen mango chunks 1/2 cup maple syrup Instructions Combine the coconut milk, vanilla, mango chunks, and maple syrup in the base of a high-speed blender. Process on high for 20-30 seconds or until smooth. Pour the mixture into the base of an ice cream maker and freeze according to the manufacturer’s instructions. Or, if you don’t have an ice cream maker, then see the directions below. Use a spatula to spoon out the ice cream and eat it immediately, or place it in a freezer-safe container and freeze for at least 30 minutes and up to 8 hours. Important Notes Vegan ice cream tends to freeze very hard. So, if it is the freezer for more than a few hours, you might need to let it sit at room temperature for about 15 minutes to soften before serving. If you don’t have an ice cream maker, then you can use the freezer method instead. Pour the mixture into a freezer-safe bowl and place the bowl in the freezer. Use a large fork to stir the mixture about 4 separate times, every 45 minutes. After about four hours, your homemade ice cream should be ready to serve.
Dairy-Free Chicken & Rice Casserole Ingredients Nonstick cooking spray 1 tablespoon olive oil 1/2 onion, chopped 2 garlic cloves, minced 1.25 pounds boneless, skinless chicken cutlets or thighs, cut into 1-inch chunks 2 cups reduced-sodium chicken broth 3/4 cup uncooked long-grain white rice, rinsed and drained 2 cups fresh broccoli florets or cauliflower florets (or a mix of the two) 3/4 cup raw cashews (soaked for 15 minutes in very hot water, then drained) 1 teaspoon sea salt 1/4 cup nutritional yeast 1/2 teaspoon garlic powder 1/2 cup water Instructions Preheat your oven to 400°F. Spray a 9 x 13-inch (or medium-sized) casserole dish with nonstick cooking spray and set aside. In a large skillet, heat the olive oil over medium heat. Add the onion, garlic, and chicken and sauté for 5-7 minutes. Stir occasionally while the outside of the chicken starts to cook and turn white. While the onion and chicken are cooking, pour in the broth into the baking dish. Add the rinsed rice and the broccoli or cauliflower florets. Pour the chicken and onion mixture into the baking dish. Cover the dish with aluminum foil and bake for 30 minutes. While the casserole is baking, make the cheese sauce. In the pitcher of a high-speed blender, combine the soaked and drained cashew nuts, sea salt, nutritional yeast, garlic powder, and water. Blend on high for about 30 seconds, or until the sauce is smooth and creamy. After the casserole has cooked for 30 minutes, carefully remove it from the oven and take off the foil. Pour the cashew sauce over the top. Then, place the casserole back in the oven (uncovered) to cook for an additional 20 minutes. When the casserole is done baking, remove it from the oven and let it cool for 5-7 minutes before serving. Important Notes You can use chicken breasts, tenders, or thighs in this recipe. You can use cauliflower florets instead of broccoli, if you prefer. Store any leftovers in a covered container in the refrigerator for up to 4 days. Reheat before serving. If you want to prep this dish ahead of time, get the casserole ready and cover it with plastic wrap. Then, make the cashew sauce and store it in a covered bowl until you’re ready to cook off the casserole. If you don’t have a high speed blender, you can make the cashew sauce in a food processor.
Instant Pot Whole Acorn Squash Ingredients 1 acorn squash 1 cup water 2 tablespoons ghee, butter, or coconut oil (for vegan or dairy-free diets, use vegan butter or coconut oil) 1 teaspoon salt 1/2 teaspoon black pepper 1/2 teaspoon ground cinnamon Instructions Place a whole, uncut acorn squash into the steamer basket of the Instant Pot with one cup of water. Lock on the lid and set the time to 10 minutes at high pressure. When the cooking time is up, carefully quick release the pressure. Remove the lid and use tongs to remove the squash to a bowl or cutting board. After the cooked squash has cooled for a few minutes, cut the squash down the middle. Do your best to scoop out the seeds. Then, use tongs to place the two halves of the squash back in the Instant Pot. Add another 1/2 cup of water to the bottom of the pot. Lock the lid back on the Instant Pot and set the time for 10 more minutes at high pressure. Then, when the cooking time is up, use the quick release again to get rid of the pressure. Remove the lid and transfer the cooked squash to a cutting board. Use a spoon to scoop out the flesh of the acorn squash. You can discard the skin, or at it to the puree. I chose to just use the flesh. Lastly, add the cooked acorn squash flesh to a bowl and stir in your choice of butter, ghee, or coconut oil, plus some salt, pepper, and ground cinnamon. Serve hot. Important Notes For dairy sensitivities, use ghee or coconut oil instead of butter. For dairy allergies, use coconut oil. Vegans should also use coconut oil, coconut butter, or vegan butter. Store any leftovers in a tightly sealed container in the refrigerator for up to 4 days. Reheat before serving. The whole squash is cooked in two sessions to that it’s easier to remove the squash flesh from the skin. If you prefer to consume the whole acorn squash including the skin, you can just cook the whole squash in 20 minutes at high pressure. But, please note that your squash puree won’t be a bright orange color because the green skin will essentially get melted into the center.
5-Ingredient Chicken Salad Recipe Ingredients 1 cup shredded cooked chicken, from about 1 large cooked chicken breasts or 2 medium chicken thighs 1/4 cup red or green grapes, sliced in half 2 tablespoons chopped fresh dill 1 tablespoon freshly-squeezed lemon juice 1 tablespoon prepared mayonnaise Instructions Combine the chicken, grapes, dill, lemon juice, and mayonnaise in a medium glass bowl. Use a spatula to gently mix the ingredients together, until the chicken is coated with the mayonnaise. Serve cold or at room temperature. Important Notes You can easily double or triple this recipe for additional servings. Store any leftovers in the refrigerator for 2-3 days. Feel free to add 1/2 cup of chopped celery. If you like spicy flavors, you can also add 1/4 teaspoon of dijon mustard. You can also substitute sliced apple for the grapes, if you prefer.
Avocado Chocolate Smoothie (Vegan) Ingredients 2 cups unsweetened almond milk (or your choice of milk) 2 tablespoons maple syrup 1/2 ripe avocado, with the peel and pit removed 1 frozen banana, broken in half 2 tablespoons cocoa powder or cacao powder 1/2 teaspoon vanilla extract 1 cup ice (optional, if you prefer a thicker smoothie) Instructions In the base of a high-speed blender, combine the almond milk, maple syrup, avocado, banana, cocoa powder, vanilla extract, and ice (optional, for a thicker smoothie). Process on high for 30 seconds, or until the ingredients are well combined and the texture is thick and creamy. Serve immediately. Important Notes To make this smoothie a meal replacement, consider adding 1-2 scoops of your favorite unsweetened protein powder. If you are on a sugar-free diet, you can also leave out the maple syrup and use a few drops of stevia to sweeten. The nutritional info for this recipe does not include protein powder.
Instant Pot Pumpkin Spice Cake Ingredients Nonstick cooking spray 1 cup gluten-free flour (use all-purpose baking flour if you aren’t gluten-free) 1/2 cup coconut sugar 1 teaspoon baking powder 1 teaspoon pumpkin pie spice 2 eggs, beaten 1/4 cup coconut oil, melted 1/4 cup pumpkin puree 1 teaspoon vanilla extract For the icing: 1/2 cup powdered sugar 2 teaspoons almond milk Instructions Spray your cake pan with non-stick spray and set aside. Set the trivet into your 6-quart Instant Pot and add 1 cup of water. In a medium mixing bowl, combine the flour, coconut sugar, baking powder, and pumpkin pie spice. Stir to combine. Then, stir in the eggs, coconut oil, pumpkin puree, and vanilla extract. Pour the batter into the cake pan and wrap the pan tightly in aluminum foil. Set the pan on top of the trivet. Lock on the lid and set the time to 55 minutes at high pressure. When the cooking time is up, let the pressure come down naturally for about 10 minutes. Use the quick release to get rid of any remaining pressure and carefully remove the lid Take the cake pan out of the Instant Pot and remove the aluminum foil. Take the cake out of the pan and set it on a serving platter. Make the glaze by mixing together the powdered sugar and almond milk in a small bowl. Drizzle the glaze over the top of the cake and serve warm. Important Notes If you are not dairy-free, you can replace the coconut oil with butter or ghee. You can use regular white granulated sugar if you don’t have coconut sugar. Store any leftovers in a covered container in the refrigerator for up to 4 days. Re-heat before serving.
Chicken & Sweet Potato Recipe (Instant Pot) Ingredients 1 tablespoon cooking oil (I used olive oil) 1 onion, chopped 1 pound boneless, skinless chicken breasts, cut into 1-inch pieces 1/2 teaspoon dried thyme 1/4 teaspoon garlic powder 1/4 teaspoon ground cinnamon 1/2 teaspoon sea salt 1/4 teaspoon ground black pepper 1/2 cup water 2 medium sweet potatoes, peeled and chopped (about 3 cups) 1 14.5–ounce canned chopped tomatoes, with the juices 1/4 cup chopped fresh cilantro (optional, for topping) 1 medium lemon or lime, juiced Instructions Drizzle your cooking oil into the Instant Pot bowl and press the Sauté button. Let the oil heat up for about two minutes. Place the onion and chicken in the pot. Use a wooden spoon or spatula to stir the onion and chicken while they cook for a few minutes. Add the thyme, garlic powder, cinnamon, salt, and pepper. Cancel the sauté function and add the water, chopped sweet potatoes, and tomatoes, and stir to combine. Lock on the lid and set the cooking time to 8 minutes on high pressure. When the cooking time is up, let the pressure release naturally for 10 minutes, then quick-release the remaining pressure. Remove the lid and stir in the cilantro and lemon or lime juice. Serve immediately or store in the refrigerator in a tightly-sealed container for up to 4 days. Important Notes The total cook time for this Instant Pot dinner recipe includes 10 minutes of time for the pot to come up to pressure and then 10 minutes for a natural release. Store any leftovers in an airtight container in the refrigerator for up to 4 days. You can use chopped chicken breasts or chicken thighs in this recipe. You can use orange, purple, or white-fleshed sweet potatoes. Feel free to get creative with your seasonings. If you don’t have any of the ones listed, you can always use spices like oregano, rosemary, turmeric, curry powder, or Italian seasoning. You can easily double this recipe so you have more servings. It’s one of my favorite meal prep meals that you can serve in different ways. Serve it plain one night, with rice another right, and as a burrito bowl another night. See all of my meal prep tips for beginners or my favorite Instant Pot meal prep accessories. If you want to use frozen chicken breasts in this recipe, increase the cooking time to 18 minutes.
Kiwi Juice (Blender or Food Processor) Ingredients 4 ripe kiwis 1 lime, peeled 1 tablespoon maple syrup or honey 1 pinch of sea salt 1 1/2 cups cold water Instructions Wash and clean the kiwis and cut them in half. Scoop the flesh out with a sharp-edged spoon. Cut the lime in half. Add the fruit, sweetener, salt, and water to the blender’s base or food processor. Blend or process on the highest setting for around 20 seconds until it’s smooth. If you over-blend this juice, it will crush the kiwi seeds. You can strain the juice through a thin cheesecloth or nut milk bag or serve it without straining if you don’t mind the tiny seeds. Serve your Kiwi Juice with a couple of optional ice cubes to enhance the sweetness. Important Notes You can easily double or triple this tasty Kiwi Juice recipe for more servings. It’s always best to serve fresh juice immediately. But, if you have some leftover juice or you’re preparing drinks for a gathering, you can store it in a covered container in the fridge. You can use any sweetener or leave it out if you don’t like sweetened juices. Using coconut water instead of regular water will increase this juice’s nutrients and hydration power. If preparing the juice for a gathering, freeze some of the pulp in an ice cube tray and use frozen juice as ice cubes.
How to Dehydrate Pineapple Ingredients 1 ripe pineapple Instructions Remove the pineapple skin and core it, or drain the canned pineapple thoroughly. Slice the pineapple into ½-inch thick rings. Carefully lay the slices out onto the dehydrator sheets in a single layer, leaving enough space between each piece to ensure they dry evenly. See notes for oven instructions. Place the sheets into the dehydrator for 6 to 8 hours. Start checking on your pineapple every 30 minutes after it’s been in for around 6 hours. Once your pineapple is dried, turn the dehydrator off and allow it to cool completely. Store your tasty treat in a cool, dark environment in an airtight container. Important Notes Follow the instructions in your dehydrator manual for the best results. If your pineapple slices are thicker than ½-inch, they could take up to 14 hours to dry. Keep checking on the slices until they’re pliable but not sticky or too moist. OVEN instructions: Preheat your oven to 175°F. Slice the pineapple into ½-inch thick rings. Carefully lay the slices out onto a parchment paper-lined baking sheet in an even layer. Place the baking sheet into the oven for 6 to 8 hours. Pineapples become sweeter when you dry them, so expect a sweet burst of tropical flavor, and don’t be tempted to add additional sweetener. You can slice your pineapple slices as thick or thin as you want them. The thicker the slices are, the longer they will take to dry. The thinner the slices, the crispier they will become. Dehydrated pineapple will be dry but pliable when it’s properly dried. It won’t be sticky but can be crispy if you slice it very thinly.
Carrot Ginger Lentil Soup (Instant Pot or Stovetop) Ingredients 1 pound carrots, rinsed and patted dry, and cut into large chunks (about 6 medium carrots) 1 medium onion, diced 1 cup red lentils, rinsed 1 1-inch piece of fresh ginger, skin removed and minced 1 teaspoon curry powder 4 cups reduced-sodium vegetable broth 1/2 cup full-fat canned coconut milk 1 lemon, juiced Instructions Combine the carrots, onion, lentils, ginger, curry powder, and broth in the base of a 6-quart or 8-quart Instant Pot pressure cooker. (Stovetop directions: see the notes). Lock on the lid and set the time to 6 minutes at high pressure. When the soup is done cooking, let the pressure come down naturally for about 10 minutes. Then, carefully remove the lid and stir in the coconut milk and lemon juice. Use a hand-immersion blender to blend the soup until smooth. Serve the soup hot. Important Notes There are about 6 medium carrots in one pound. If you use organic carrots, then you don’t need to peel them. If you don’t have fresh ginger on hand, you can substitute 1/4 teaspoon of ground ginger. If you don’t have a hand-immersion blender, you can also transfer the soup to a regular blender. Just be very careful about blending hot liquids (I always put a towel over the top of the blender in case there are any splashes). The total cook time for the Instant Pot version includes 10 minutes for the pot to come up to pressure, plus 10 minutes natural release. STOVETOP DIRECTIONS: Combine the carrots, onion, lentils, ginger, curry powder, and broth in a large stockpot. Bring to a boil and then reduce the heat, cover, and simmer for 20 minutes, stirring occasionally. Then, turn off the heat and use a hand-immersion blender to puree the soup. Stir in the coconut milk and lemon juice and serve hot.
Vegan Lemon Poppy Seed Muffins Ingredients 2 cups all-purpose baking flour or gluten-free baking flour (I used Bob’s 1-to-1 Gluten-Free Baking Flour) 3/4 cup sugar 2 tablespoons poppy seeds 1 tablespoon baking powder 1/4 teaspoon sea salt 1 1/4 cups unsweetened almond milk or your favorite plant-milk 2 teaspoons fresh lemon zest (from about 2 lemons) 1/3 cup freshly-squeezed lemon juice 1/4 cup unsweetened applesauce 1/4 cup coconut oil, melted 1/2 teaspoon vanilla extract Instructions Preheat oven to 375°F and line a muffin tin with muffin liners (or spray the wells with nonstick cooking spray). In a medium mixing bowl, combine the flour, sugar, poppy seeds, baking powder, and sea salt. Use a whisk or spoon to mix together. In a small bowl, combine the almond milk, lemon zest, lemon juice, applesauce, coconut oil, and vanilla extract. Stir to combine. Pour the wet ingredients into the bowl with the dry ingredients and use a spatula to stir together. Make sure there are no lumps in the batter. Spoon the batter evenly into the muffin tin and bake for 15-18 minutes or until the tops of the muffins are golden brown. Remove the muffins to a drying rack to cool. Serve warm or at room temperature. Important Notes Store any leftovers in a tightly-sealed container in the refrigerator for up to 5 days. If you aren’t on a gluten-free diet, just use regular all-purpose flour.
Taco Meatloaf Ingredients Nonstick cooking spray 1 1/2 pounds 90% lean ground beef 1/2 cup crushed corn tortilla chips (from about 2 cups of chips) 1/2 onion, diced 1/2 teaspoon ground cumin 1/4 teaspoon cayenne pepper (use up to 1/2 teaspoon for a spicier flavor) 2 eggs, beaten 1/2 cup prepared salsa, divided in half 1/2 cup shredded cheddar cheese (use vegan shredded cheese if you are on a dairy-free diet) Instructions Preheat your oven to 350° Spray an 8×4-inch loaf pan with nonstick cooking spray and set aside. In a medium bowl, combine the beef, tortilla chips, onion, cumin, cayenne pepper, eggs, and ¼ cup of the salsa. Use your hands or a spatula to mix together the ingredients. Transfer the mixture to your loaf pan and use a spatula or your hands to spread the mixture into all corners of the pan. Bake the meatloaf for 30 minutes. Then, carefully remove it from the oven and spread the remaining ¼ cup of salsa on top. Return the meatloaf to the oven to cook for another 35 minutes, or until an instant-read thermometer inserted into the center of the meatloaf reads 160°F. Remove the meatloaf from the oven and top it with shredded cheese. Let the meatloaf cool for 10 minutes in the pan before slicing it and serving it. Enjoy warm. Important Notes Use a serrated knife when slicing the meatloaf to help make clean slices. If you aren’t dairy-free, you can use regular shredded cheddar cheese. You can also make this recipe grain-free and paleo-friendly by using grain-free tortilla chips instead of corn chips. Check the snacks aisle of your local health food store for grain-free chips.
Air Fryer Salmon Ingredients 2 salmon fillet pieces, about 6 ounces each (most air fryers can fit up to 3–4 salmon fillets) 1/2 teaspoon olive oil or avocado oil 1/4 teaspoon garlic powder 1/4 teaspoon sea salt 1/4 teaspoon freshly-ground black pepper Nonstick cooking spray 1 lemon, sliced (optional, for serving) Instructions Preheat your air fryer to 400°F. Remove the salmon fillets from any packaging and place them in a shallow dish. Pat both sides dry with a paper towel. Then, use a brush to lightly coat the tops of the salmon with the oil. Sprinkle each filet with the garlic powder, salt, and pepper. Repeat on the other side. Spray the air fryer basket with nonstick cooking spray and place the salmon (skin side down) in the basket. Set the time to 7 minutes. When the cooking time is up, remove the salmon from the basket and serve hot. Important Notes Not all air fryers require pre-heating. Check the manufacturers’ guide to see if your model of air fryer needs to be preheated. If you want to be sure that the salmon is cooked through, you can use an instant-read thermometer. The internal temperature should read 145°F. You can double or triple this recipe depending on how big your air fryer is. Try to keep the salmon fillets from overlapping too much while cooking to ensure they get cooked evenly. If your salmon fillets are thicker than 1 1/2-inches, increase the cooking time to 10 minutes. If they are thicker than 2 inches, increase the cook time to 12-14 minutes. You can cook the salmon from frozen, but you’ll need to increase the cooking time from 7 minutes to 14 minutes. Flip the salmon once during the cooking process and use a thermometer to ensure the salmon reaches an internal temperature of 145 degrees F before serving. Store any leftover salmon in an airtight container in the refrigerator for up to 4 days.
Air Fryer Nachos with Black Beans Ingredients Nonstick cooking spray 3 cups of corn tortilla chips (about 3 handfuls or 2 ounces) 1/2 cup shredded cheese (use vegan cheese for dairy-free diets) 1/2 cup canned black beans (rinsed and drained) 2 tablespoons pickled jalapenos (leave off if you don’t like them) 2 green onions, thinly sliced 1/4 cup prepared salsa (optional, for topping) Instructions Line the basket of your air fryer with a piece of aluminum foil. Curl the edges up so there is space around the edges of the foil. Spray the bottom of the foil lightly with nonstick cooking spray. Arrange the chips in the basket, trying to spread them out as much as possible (it is okay if the chips overlap some). Sprinkle half of the cheese over the chips, followed by the black beans, jalapenos and green onions. Sprinkle the rest of the cheese on top. Set the temperature to 325°F for 5 minutes, or until the cheese has melted. Open the basket and use a spatula to transfer the nachos to a serving platter. Serve hot with the optional salsa on the side or poured on top. Important Notes You can use a parchment paper liner in your air fryer basket instead of foil, if you wish. You can use whatever type of shredded cheese you like including cheddar or Monterey Jack. For a dairy-free option, try the Daiya brand of shredded cheese substitute found in the refrigerator section of most grocery stores. These nachos are best served right after they are done cooking. If you don’t like black beans, you can leave them off. Or, you can substitute other types of cooked beans including pinto beans or white beans. Some air fryer models needs to be preheated. Please refer to the owner’s manual of your particular model to see if you need to preheat it before using.
Slow Cooker Ham and Potato Soup Ingredients 6 Russet potatoes, washed, peeled, and diced 1 onion, chopped 2 carrots, chopped 2 celery stalks, chopped 1 8–ounce uncured ham steak, chopped into bite-sized pieces 4 cups reduced-sodium chicken broth 1/4 teaspoon ground black pepper 1/4 cup all-purpose flour (for gluten-free, use a gluten-free baking flour) 1 cup whole milk or full-fat coconut milk for dairy-free diets 2 tablespoons chopped green onions (optional, for topping) Instructions In the base of a slow cooker, add the potatoes, onion, carrots, celery, ham, chicken broth, and pepper. Cover and cook on low for 7 hours or high for 4 hours. When the cook time is up, remove the lid and use a potato masher to mash the potatoes with the vegetables and ham. Then, stir in the flour and milk and put the lid back on. Cook for an additional 15 minutes to allow the soup to thicken. Remove the lid and serve hot. Important Notes You can leave the potatoes unpeeled if you wish. You can add salt to season, but I find that there is enough of a salty flavor from the ham pieces. Store any leftovers in an airtight container for up to 4 days. Reheat before serving. You can also freeze the leftovers up to 2 months.
Mango Pineapple Popsicles Ingredients 1 16–ounce bag of frozen mango chunks, defrosted overnight in the refrigerator (about 3 cups)* 1 ripe banana 1/2 cup frozen pineapple Instructions Combine the defrosted or fresh mango chunks, banana, and frozen pineapple in the pitcher of a high-speed blender. If you’re using frozen mango that you have defrosted, there should be a little bit of liquid that you need to use too. If you are using fresh mango, you’ll need to use a blender that has a tamper to help push the ingredients into the blade (or add a few tablespoons of water or milk). Process on high until smooth. Pour the mixture into your popsicle molds. Freeze for at least 6 hours, or until frozen solid. To remove the popsicles from the molds, run them under warm water for about 15 seconds. Then, carefully remove the popsicle from the mold. Enjoy cold. Important Notes *Or, you can use fresh mango from about 3 large ripe mangoes If you want your popsicles to be sweeter, then you can also include 1/4 cup of maple syrup or 4 pitted dates as well. Want to make just plain Mango Popsicles? Leave out the banana and pineapple. Most frozen mango is sweet enough to make a super delicious popsicle. If you’re afraid your mango popsicles won’t be sweet enough, feel free to add 1-2 tablespoons of maple syrup when you blend it up. If you want a creamy popsicle, you can add 1/2 cup of full-fat coconut milk to the blender. Feel free to make other substitutions with other types of frozen fruit and berries. For fruit that is not naturally sweet (like acai or raspberries), add 1-4 tablespoons of maple syrup to the blender.
Panda Express Honey Sesame Chicken (Copycat) Ingredients 1 tablespoon cooking oil (I used avocado oil) 1 yellow bell pepper, cored and sliced 1 pound boneless, skinless chicken breasts, cut into 1-inch chunks 1 cup snap peas, stems removed and cut in half 1/3 cup honey 1/3 cup reduced sodium soy sauce (use tamari for gluten-free diets) 1 tablespoon siracha 1 tablespoon sesame seeds, toasted Cooked white rice or sautéed cauliflower rice (optional, for serving) Instructions In a large nonstick skillet, heat the cooking oil over medium heat. Add the bell pepper and chicken strips and stir. Cover the skillet and cook the chicken with the pepper for 5 minutes, stirring occasionally. Remove the lid and stir in the snap peas, honey, soy sauce or tamari, and siracha. Stir and let the dish cook uncovered for another 8-10 minutes, or until the chicken is cooked through and the sauce has started to thicken. Serve hot, with seeds sprinkled on top. Important Notes Store any leftovers in a covered airtight container in the refrigerator for up to 4 days. Reheat before serving. To toast sesame seeds, place them in a dry skillet over medium heat. Let them toast to a golden brown, keeping an eye on them so they don’t burn. Remember to use gluten-free soy sauce if you want this recipe to be gluten-free. If you want to thicken the sauce even more, you can always add 1-2 tablespoons of corn starch or arrowroot flour while the chicken and veggies are simmering.
Instant Pot Chicken Soup with Potatoes Ingredients 2 tablespoons olive oil 1 onion, chopped 2 garlic cloves, minced 4 carrots, sliced 4 celery stalks, sliced 1 cup button mushrooms, sliced 4 cups reduced-sodium chicken broth 1.5 pounds boneless, skinless chicken breasts (about 3-4 breasts), cut into 1-inch chunks 1 pound baby red potatoes, halved 1/2 teaspoon dried rosemary 1/2 teaspoon dried thyme 1 teaspoon sea salt 1/2 teaspoon freshly ground black pepper 1 bay leaf Instructions Select Sauté and add the oil to the pot. Let the oil heat up for a few minutes and then add the onion, garlic, carrots, celery, and mushrooms. Cook for about 3 minutes, or until the vegetables start to soften. Cancel the sauté function and pour in the broth. Add the chicken, potatoes, rosemary, thyme, salt, pepper, and bay leaf. Stir to combine. Lock the lid into place. Select Pressure Cook or Manual, and adjust the pressure to High and the time to 8 minutes. Make sure the steam release knob is in the sealed position. After the cook time is up, let the pressure come down naturally for 10 minutes, then quick release the remaining pressure. Unlock and remove the lid. Remove and discard the bay leaf. Stir the stew and serve hot. Important Notes I used baby red potatoes for this recipe, but you can use almost any type of potato you like. You could even use sweet potatoes for a flavor variation. Store leftovers in an airtight container in the refrigerator for up to 4 days. Reheat before serving. You can also freeze this soup after it’s done cooking. Put it in a freezer-safe container for up to 2 months. Defrost and reheat before serving. The total cooking time includes approximately 10 minutes for the Instant Pot to come up to pressure. The total time also includes 10 minutes of natural pressure release.
Vegetable Stew with Potatoes (Instant Pot or Stovetop) Ingredients 2 tablespoons extra-virgin olive oil 1 onion, chopped 2 garlic cloves, minced 4 carrots, sliced 4 celery stalks, sliced 1 cup button mushrooms, sliced 1 cup green beans, ends trimmed and halved 4 cups reduced-sodium vegetable broth 1 14.5–ounce can diced tomatoes 1 pound baby red potatoes, halved 1/2 teaspoon dried rosemary 1/2 teaspoon dried thyme 1 teaspoon sea salt 1/2 teaspoon freshly ground black pepper 1 bay leaf 2 tablespoons finely chopped flat-leaf parsley (optional, for topping) Instructions Select Sauté and add the oil to the inner pot of an electric pressure cooker (or see notes below for stovetop directions). Once hot, add the onion, garlic, carrots, celery, and mushrooms and cook for about 3 minutes, or until the vegetables start to soften. Press Cancel and pour in the green beans, broth, and tomatoes. Using a wooden spoon, scrape up any browned bits stuck to the bottom of the pot. Add the potatoes, rosemary, thyme, salt, pepper, and bay leaves. Stir to combine. Lock the lid into place. Select Pressure Cook or Manual, and adjust the pressure to High and the time to 8 minutes. Make sure the steam release knob is in the sealed position. After cooking, naturally release the pressure for 10 minutes, then quick release any remaining pressure. Unlock and remove the lid. Remove and discard the bay leaves. Stir the stew and serve hot, topped with the parsley. Important Notes FOR FROZEN VEGETABLES: swap out the carrots, celery, onion, mushrooms, and green beans for a 16 ounce bag of mixed frozen vegetables. The cook time stays the same. STOVETOP DIRECTIONS: Grab a large lidded pot. Heat the oil over medium heat. Sauté the vegetables for a few minutes. Add the herbs, salt, and pepper, along with the broth and potatoes. Increase the heat to high, bring the mixture to a boil, and then lower the heat, cover the pot, and simmer for 15 minutes, or until the vegetables and potatoes are cooked through. Serve hot. Place any leftovers in an airtight container and refrigerate for up to 4 days. Reheat before serving. This Instant Pot Vegetable Stew is loaded with flavorful vegetables, potatoes, and herbs. Use homemade Instant Pot Vegetable Broth to give it even more flavor! Add more protein by swapping the vegetable stock with chicken stock (not vegan). Prep the vegetables ahead of time to make this recipe even easier. All you have to do is sauté and then wait for the magic to happen.
Instant Pot Turkey Chili Without Beans Ingredients 2 tablespoons olive oil 1 pound 90% lean ground turkey 2 medium sweet potatoes, peeled and cut into 1-inch cubes 1 medium onion, diced 3 garlic cloves, minced 3 celery stalks, chopped 2 carrots, chopped 1 red bell pepper, chopped 1 (14.5-ounce) can diced tomatoes, with juices 3 cups low-sodium chicken broth 1/2 teaspoon ground cumin 1/2 teaspoon chili powder 1/4 teaspoon sea salt 1 ripe avocado, peeled and sliced Instructions Select Sauté and add the oil to the inner pot. Once hot, add the ground turkey. Using a wooden spoon, stir the meat to keep it from sticking and to break it into crumbles, about 2 minutes. Press Cancel and add the sweet potatoes, onion, garlic, celery, carrots, bell pepper, tomatoes, and chicken broth to the pot. Stir to combine. Lock the lid into place. Select Pressure Cook or Manual, and adjust the pressure to High and the time to 8 minutes. Make sure the steam release knob is in the sealed position. After cooking, naturally release the pressure for 5 minutes, then carefully quick release any remaining pressure. Unlock and remove the lid. Stir in the cumin, chili powder, and salt. Serve immediately with the sliced avocado on top. Important Notes If you have leftovers, you can store them in the refrigerator for up to 4 days or freeze them in an airtight container for up to 2 months. You can easily double this recipe depending on how many servings you want. You can also substitute ground beef for the ground turkey, if you prefer. STOVETOP DIRECTIONS: Grab a large lidded pot. Heat the oil over medium heat. Sauté the vegetables and turkey for a few minutes. Add the herbs, salt, and pepper, along with the broth and sweet potatoes. Increase the heat to high, bring the mixture to a boil, and then lower the heat, cover the pot, and simmer for 18-20 minutes, or until the sweet potatoes are cooked through. Serve hot. The total cook time includes 10 minutes for the pot to come up to pressure, plus a 5-minute natural release.
Instant Pot Pumpkin Spice Cake Ingredients Nonstick cooking spray 1 cup gluten-free flour (use all-purpose baking flour if you aren’t gluten-free) 1/2 cup coconut sugar 1 teaspoon baking powder 1 teaspoon pumpkin pie spice 2 eggs, beaten 1/4 cup coconut oil, melted 1/4 cup pumpkin puree 1 teaspoon vanilla extract For the icing: 1/2 cup powdered sugar 2 teaspoons almond milk Instructions Spray your cake pan with non-stick spray and set aside. Set the trivet into your 6-quart Instant Pot and add 1 cup of water. In a medium mixing bowl, combine the flour, coconut sugar, baking powder, and pumpkin pie spice. Stir to combine. Then, stir in the eggs, coconut oil, pumpkin puree, and vanilla extract. Pour the batter into the cake pan and wrap the pan tightly in aluminum foil. Set the pan on top of the trivet. Lock on the lid and set the time to 55 minutes at high pressure. When the cooking time is up, let the pressure come down naturally for about 10 minutes. Use the quick release to get rid of any remaining pressure and carefully remove the lid Take the cake pan out of the Instant Pot and remove the aluminum foil. Take the cake out of the pan and set it on a serving platter. Make the glaze by mixing together the powdered sugar and almond milk in a small bowl. Drizzle the glaze over the top of the cake and serve warm. Important Notes If you are not dairy-free, you can replace the coconut oil with butter or ghee. You can use regular white granulated sugar if you don’t have coconut sugar. Store any leftovers in a covered container in the refrigerator for up to 4 days. Re-heat before serving.
Mango Juice Made in a Blender Ingredients 3 ripe mangoes, peeled with the core removed 1 cup water (can also use orange juice or coconut water) Instructions Cut the peeled mangoes into large chunks. Add the mango chunks and water to the base of a blender (you can also use a food processor. Blend or process on high for 20-30 seconds, or until the mixture is smooth. Then, pour the blended juice through a fine mesh colander, using a spatula to gently push the juice through the colander. You can also use a nut milk bag to strain the juice from the fiber. Serve the juice immediately. Important Notes You can easily double or triple this recipe for more servings. Fresh juice is best served right after it’s made. But, it can be stored in a covered container in the refrigerator for up to 4 days. Feel free to add other ingredients to your juice including up to 1-inch of fresh ginger, or a squeeze of lemon or lime juice. If you want a thinner juice, add an additional 1 cup of liquid before blending.
Vegan Chickpea Tuna Salad Ingredients 1 15–ounce can garbanzo beans, rinsed and drained 4 celery stalks, chopped 1/4 cup vegan mayonnaise 2 tablespoons pickle relish 2 teaspoons whole grain mustard 1/4 onion, chopped finely 1/2 lemon, juiced Instructions In a medium mixing bowl, combine the garbanzo beans, celery, mayonnaise, relish, mustard, onion, and lemon juice. Stir to combine. Use the flat side of a fork to smash some of the beans. Serve over chopped romaine as a salad entrée, wrapped in a tortilla for a wrap, or on toasted bread for a sandwich. Important Notes This salad will keep in the refrigerator in a tightly-sealed container for up to 5 days. Be sure to use gluten-free bread or toast if you are on a gluten-free diet. You can use white beans instead of garbanzo beans. Most commercial mayo brands use eggs. So, you need to look for a vegan mayo in the refrigerator section of your grocery store. Feel free to get creative with your mock tuna salad. You can add fresh chopped dill or parsley, or even add chopped dulce for a “sea” flavor that adds even more of a mock tuna flavoring.
10+ Potential Juice Cleanse Benefits (Plus Recipes) Ingredients Celery Juice Beet Juice Celery Cucumber Juice Beet Carrot Juice Green Vegetable Detox Juice Carrot Celery Juice Cabbage Juice Fennel Juice Pineapple Cucumber Juice Spinach Juice Instructions Prep the ingredients by washing them and cutting them into sizes small enough to fit through the feeding tube of your juicer. Juice the ingredients, ideally alternating vegetables and fruits with soft and hard consistencies. This helps the juicer work the most efficiently. Serve the juice immediately. BLENDER INSTRUCTIONS: You can also make fresh juices in a blender. Simply combine the chopped ingredients in the pitcher of a high-speed blender. Add water to cover. Blend on high for 30-45 seconds or until the ingredients are fully combined. Then, strain the juice through a cheesecloth or nut milk bag. Discard the pulp and serve immediately. Important Notes Nutrition data will vary depending on the type of juice and the amount consumed. A serving of juice ranges between 4-16 ounces. This depends on your individual needs. Juices can be stored in a tightly covered container in the refrigerator for up to 3 days.
P.F. Chang’s Pepper Steak (Copycat Recipe) Ingredients 1 tablespoon cooking oil (I recommend olive oil or avocado oil) 1 pound sirloin or flank steak, sliced thinly 1 onion, chopped 3 garlic cloves, minced 1 red bell pepper, cored and sliced 1 green bell pepper, cored and sliced 2 tablespoons white vinegar or rice vinegar 1 tablespoon Dijon mustard 2 tablespoons honey 1/2 teaspoon sea salt 1/2 teaspoon ground black pepper 2 teaspoons sesame seeds (optional, for topping) Cooked rice (optional, for serving) Instructions In a large nonstick skillet, heat the oil over medium heat. Add the steak and let it cook for about 5 minutes, stirring occasionally. Transfer the steak to a serving plate or dish. Next, add the onion, garlic, red and green bell pepper, and stir to combine. Cook for about 5 more minutes, stirring occasionally. Turn the heat to low and add the mustard, honey, salt, and pepper. Stir to combine with the vegetables. Add the steak back to the skillet with the vegetables and sauce. Stir and simmer for 1-2 more minutes before turning off the heat. Serve hot, with optional sesame seeds sprinkled on top. Important Notes For an even more authentic version, you can replace the mustard with 1 teaspoon fish sauce. But, since most people don’t have it on hand, I’ve included mustard as an easy substitute. Feel free to serve this dish with cooked white rice, brown rice, or cauliflower rice. Store any leftovers in an airtight container for up to 4 days.
Crockpot Applesauce Without Sugar Ingredients 10 medium-size organic sweet red apples such as Fuji, Honeycrisp, or Pink Lady 1 cup water 1 1/2 teaspoons ground cinnamon 1/4 cup raisins Instructions Cut apples into large chunks and place in a large crockpot. Stir in the water, cinnamon, and raisins. Cook on high for 5 hours (or on low for up to 12 hours). When the applesauce is done cooking, remove the lid and stir the applesauce well. Cool and store in the refrigerator. For optimal sweetness, eat cold. Important Notes If you have pears on hand, you can do a mix of apples and pears in this recipe. If your kids don’t like cinnamon or raisins, just leave them out. Store the applesauce in an airtight container in the refrigerator for up to 5 days. Or, you can freeze any leftovers for up to 2 months. Defrost before serving.
Thanksgiving Vegetable Tray Ingredients 1 head of celery 1 16–ounce bag baby carrots 2 red bell peppers 1 cucumber, sliced 1 8–ounce container prepared guacamole Instructions Prepare your Thanksgiving vegetable tray by starting with a large 12-inch round dinner plate or a round serving plate. Remove the celery ribs from the base and wash them well. Cut the celery ribs into 2-inch celery sticks. Place the celery sticks around the outer edge of the plate. Then, prep your bell peppers by cutting the bottom off of one of the peppers for decoration. Slice the rest of the bell peppers into thin strips and place around the plate around the inside of the sugar snap peas. Place the baby carrots around the plate as well, inside of the bell pepper slices. Reserve three baby carrots to make the turkey legs and beak. Use the cucumber slices to fill the center of the plate. Then, transfer the prepared guacamole to a small prep bowl and place it at the bottom of the plate. Place the bottom piece of the red bell pepper upside down on top of the guacamole and use a paring knife to cut the baby carrots into two leg and beak shapes. You can cut a round hole in the bottom of the bell pepper to stick the beak-shaped carrot. And you can cut two very small holes for the eyes. Important Notes You can prepare your vegetable tray up to 2 days before the holiday. Store it covered in the refrigerator. You can use prepared guacamole or your choice of dip for this recipe. Hummus is also a great option!
summary Umleqwa, also known as free-range or village chicken, is a traditional South African dish that is deeply rooted in the country's culinary dish. ingredients 1 whole umleqwa free-range chicken, cut into pieces1-2 liter of water2 onions finely chopped1-2 garlic cloves minced2 tomatoes minced2 tablespoons cooking oil1 teaspoon ground paprika1 teaspoon ground cumin1 teaspoon ground coriander1 teaspoon turmeric or curry powderSalt and pepper to tasteFresh cilantro or parsley for garnish optional instructions Clean and remove any excess fat from umleqwa, by rinsing it under cold water. Pat it dry with clean kitchen towel Over medium heat, heat cooking oil in a large pot.Stir in the finely chopped onions to the pot and sauté them until they become translucent. Stir in the minced garlic and cook for another minute. Add ground paprika, cumin, coriander, and turmeric over the onions and garlic. Stir well to coat the ingredients evenly and let the spices cook for a minute to release their flavors.Transfer the umleqwa in the pot and brown it on all sides. This step helps seal in the juices and adds flavor to the dish. Turn the chicken occasionally to ensure it browns evenly.Add the tomatoes and seasonings: Once the umleqwa is nicely browned, add the diced tomatoes to the pot. Season with salt and pepper according to your taste preferences. Add water during cooking if the sauce becomes too thick.Cover the pot, and let the umleqwa boil until the chicken is tender(this surely takes time due to the hardness of chicken). Insert a knife into the thickest part of the chicken. If the juices run clear, it's done. If not, continue cooking for a few more minutes and check again. Or take a piece then allow it cool to take a bit, if it taste soft then it is ready.Once the umleqwa is cooked, remove it from the pot and let it rest for a few minutes. Serve the umleqwa hot alongside your choice of side dishes such as steamed rice, pap (a South African cornmeal porridge), or traditional Mealie bread.
summary Chicken feet are eaten similarly to the way we eat chicken wings. Here is a guide to prepare his amazing dish at the comfort of your home. ingredients 2 pounds chicken feet1 tablespoon vegetable oil4 garlic cloves minced1 inch ginger sliced4 tablespoons soy sauce I highly recommend using dark soy sauce so that the chicken feet will have a very nice dark brown color1 tablespoon oyster sauce1 teaspoon chili powder adjust according to your spice preference1 teaspoon ground coriander1 teaspoon ground cumin1 tablespoon sugaroptional green onions for serving instructions Using a sharp knife, chop the nails off the claws and rinse the feet thoroughly. Remove any dirty part on the chicken feet.Completely submerge chicken feet in cold water in a skillet.This will help to remove the odors from the chicken. Over medium heat, bring to boil and cook for 10 minutes, and drain the water.Over medium heat, place the skillet, and add vegetable oil. Add garlic, ground coriander, ground cumin,pepper and ginger. Stir fry until fragrant. Add chicken feet, soy sauce, oyster sauce, and sugar. Mix together until combined. Add moderate water.Cover with a lid and simmer for 25-30 minutes or until tender. (Check the chicken feet from time to time and make sure there's enough liquid during braising. Add water if needed.)Remove the lid, and turn the heat to high. Stir fry until the sauce has thickened. (If you’d like to thicken your sauce faster, you can add the mixture of cornstarch and water. Mix 1 tablespoon of cornstarch with 1 tablespoon of water).
summary Here, I am going to show you how to make an amazing pap with Mixed vegetable, incorporating more nutrition n your everyday pap. ingredients MAIZE MEALONIONWATERbutter or OILGARLICCARROTZUCCHINICORN KERNELGREEN BEANSGROUND CUMINPAPRIKASALT AND PEPPERFRESH PARSLEY instructions In a large pot, boil 4 cups of water under medium heat. Add 1 teaspoon of salt to taste. Gently stir in the maize meal to pot, stirring continuously with a wooden spoon to prevent umps from formingReduce the heat to low and cover the pot with a lid. Allow the pap simmer, stirring occasionally to ensure it doesn't burn and stick to the bottom of the pot. The pap is ready when it reaches a smooth and thick consistency. If the water is in excess, strain it outWhile the pap is cooking, prepare the mixed vegetables. In a separate pan, melt the butter over medium low heat.Stir in the chopped onion and minced garlic to the pan and sauté until they become translucent and fragrant.Add the diced carrots, bell pepper, zucchini, green beans, and corn kernels to the pan. Cook the vegetables stirring occasionally, until they are tender, not soft yet still slightly crisp.Sprinkle the ground cumin, paprika, salt, and pepper over the vegetables. Stir well to coat them evenly with the spices. Cook to allow the flavors to meld together.When pap is ready remove from heat. Stir in the cooked mixed veggies in pap. Don't put on heat. Serve pap mixed with veggies garnished with fresh parsley, if desired.
summary One of African amazing dish that has a great benefits and nutrition as well. It is rich in Vitamin C, which is a great body immune booster. Rich in Iron, which keeps the body energized, focused, the temperature in control and the immune system. ingredients 3 Tablespoons vegetable oil1/2 teaspoon minced garlic1 onion slicedChill flakes1 Tablespoon Curry Powder1 fresh tomato2 potatoes diced(optional)750 g fresh spinach leaves or morogoSalt to season instructions Rinse your morogo well under running water to remove any grit or bugs. If there are any thick stalks, cut them away from the leaves and slice them thinly. Pat them dry with a clean kitchen towel. Set aside.Under medium heat, add the cooking oil in a saucepan..Add the chopped onion and minced garlic to the pot and sauté until soft and fragrant. Add the diced tomato to the pot and cook until the tomato begins to soften.Stir in the chopped morogo leaves to the pot, stirring well to coat them with the onion, garlic, and tomato mixture.Season with salt, curry and pepper to taste. Add chili flakes for a bit of heat(optional)Reduce the heat to low, cover the pot with a lid. Stir occasionally to prevent sticking and burning. and let the morogo simmer until they wilted and are tender. Taste and adjust the seasonings if needed.Transfer the cooked morogo from heat into a serving dish. Serve hot with rice, pap, or as a side dish for your favourite stew or sishebo.
summary This chicken gizzard stew is prepared with tender, but crunchy gizzard, cooked in a spicy sauce with aromatic spices to taste incredible. ingredients 1 lb-1.5lb chicken gizzards4 cloves garlic1 1/2 inch gingerpetite belle pepper kpakoshito/ green chilli1/2 medium onion1 bay leaf1 chicken stock cube chopped1 tablespoon curry powderSalt as required1 teaspoon red chilli powder optional for extra heat3-4 fresh tomatoes1 tablespoon vegetable oil1 clove garlic crushedvegetables; 1 onion 1 carrot, 2 bell pepper(green and red), green beans cut into desired sizes instructions In a large bowl, clean and wash chicken gizzards. Remove all yellow covering and dirt.Blend tomatoes, cloves, garlic, ginger, onion and pepper together and add to the cleaned gizzards. Add bay leaf, one tablespoon curry powder, one chicken stock cube, red chilli powder if you want it extra hot and salt to taste. Marinate overnight for great flavour or cook immediately.Pour the chicken gizzards together with the marinade into a saucepan. On a medium heat, cover and cook. Do not add water as it dilutes the marinate. Only add water when it is dried up and not cooked through.Pour one tablespoon of oil into another saucepan, add crushed garlic and fry until fragrant. Add the cut onions, carrots, bell pepper and green beans. Add just a pinch of salt and stir.Cover and steam for about five minutes till tender or as desired. Add the cooked chicken gizzard together with the stock.Simmer for about three to five minutes. Taste and check salt as needed. Serve with any side of choice.
summary Couscous is a North African staple, most commonly associated with Moroccan cuisine. It’s made from steamed and dried semolina and is the perfect base for absorbing the flavors of aromatic spices and a medley of colorful vegetables. ingredients 2 tablespoons olive oil1 medium red onion chopped1 yellow bell pepper chopped1 carrot chopped into cubes2 cloves garlic mincedSalt & Pepper to taste1/2 teaspoon paprika1/2 teaspoon ground coriander1/4 teaspoon turmeric1/2 teaspoon celery salt1/2 teaspoon ground cumin1/2 teaspoon ground cinnamoncayenne pepper optional to taste1 cup frozen peas14 oz chickpeas garbanzo beans one can, drained6 Peppadew Piquante peppers chopped mild or hot11/2 cups chicken stock or vegetable stockA good handful fresh parsley chopped1 cup instant couscous instructions Heat the oil over medium heat in a skillet.Add red onion, yellow pepper, and carrot sauté 10-15 minutes or until all the vegetables are your desired tenderness. Add the garlic, sauté another minute.Mix in the salt & pepper, paprika, ground coriander, turmeric, celery salt, cumin ground cinnamon, and cayenne pepper (if using). Stir-fry until fragrant.Add the frozen peas and cook briefly. Stir in the piquante peppers and chickpeas. Followed by the stock, scraping any brown bits from the bottom of the pan.Add the chopped parsley and stir in the couscous. Remove from heat and let stand 5 minutes or until liquid is absorbed.
summary Ndiwo is a simple Zambian dish that is typically prepared with various leafy green vegetables, onions, and optionally tomatoes. ingredients 3 cups of chopped greens: Common green vegetable leaves: cassava leaves Ntapasya or chigwada, sweet potato leaves (Ntoliro or Kholowa), bean leaves (Nkhwanya), pumpkin leaves (Mkhwani), Chinese cabbage, mustard leaves, kale leaves, cabbage1 small onion chopped2 small tomatoes chopped1 tablespoon oil1 cup waterSalt to taste instructions On medium heat, sauté onions in oil until tender.Add the remaining ingredients, cover and simmer over medium heat for 5 minutes or until greens are tender. Serve with nsima or rice.
summary Sweet potatoes (mbatata in Malawian) are also common in the Malawian cuisine. They are used in preparing futali, mbatata pudding, and mbatata cookies and vegetable relish called ndiwo. ingredients 1 cup mashed sweet potato about 2 sweet potatoes1 1/4 cup all purpose sifted flour1/4 cup milk1 egg4 Tablespoons melted butter2 teaspoons baking powder1/2 cup sugar1/2 teaspoon salt1 teaspoon cinnamon1/2 cup raisins instructions Preheat oven to 375 degreesMix sweet potatoes milk, egg, and melted butter in a bowl and beat together. Stir in the remaining ingredients.Drop by the spoonful onto a greased cookie sheet and bake for 15 minutes Or you can chill the dough for an hour and roll out on a floured surfaceUse a heart shaped cookie cutter and place on a greased baking sheet.. Bake for 15 minutesYou can garnish with some cinnamon and sugar if desired.
summary Malawian chambo is actually a type of fish that is endemic to Lake Malawi also known as Lake Nyasa. The recipe calls for two ingredients that need to made ahead of time. One is a curry spice blend and the other is a fruit chutney. ingredients 4 Tilapia filletslemon juiceflour1 large onion chopped2 Tablespoons Malawi curry spice blend1 cup water1 carrot chopped1 green pepper chopped1/4 cup fruit chutney instructions In a large bowl, clean, salt and sprinkle fillets with lemon juice. Roll in flourHeat about 4 tablespoons of oil in a large frying pan and fry the fillets about 4 minutes per side and remove and set aside.Add the chopped onion and fry until translucent (about 5 minutes) in a pan. Mix in 2 Tablespoons of the Malawi curry spice blend and fry for about 2 minutes.Add the rest of the curry spice blend along with 1 1/2 cups of water stirring so all the spice blend is nicely incorporated into the water.Add in the chopped carrots and green pepper and turn heat to a simmer until the vegetables are soft about 10 minutesAdd in the fruit chutney and stir. Place the fillets into the saucepan and make sure they are covered by the gravy.Close the lid and let the fish rest in the sauce for a few minutes.Serve with nsima (cornmeal porridge) or rice.
summary Malawian fruit chutney is an ingredient used to make the fish dish chambo. Chutney's are very popular in India for example and the British were the colonizers of India and Malawi. ingredients 4 large fresh peaches1 cup dried apricots1 cup raisins2 large red onions2 1/2 cups sugar2 teaspoons chili powder2 teaspoons ground coriander2 teaspoons salt instructions Place boiling water in a large bowl, soak the dried apricots just enough to cover them for about an hour until they are plump and re-hydrated.Drain them but reserve the water.Chop them into small pieces. Peel the peaches and chop them into small chunks, dice the onionPlace all the ingredients including the reserved water into a saucepan and heat for about 20 minutes until bubbly. Reduce the heat to a simmer for about 1 hour do not cover and stir occasionallyWhen it is ready, allow to cool for about 15 minutes before putting it into an air-tight quart container. Mason Jars, hot and sterilized work well for this.The chutney can be kept for about two weeks time.
summary It is the national dish of Malawi and served with a number of different types of sauces. The Malawians have a saying "chimango ndi moyo" which means "maize for life". ingredients Nsima:3 Cups water1 cup cold water2 1/2 cups cornmealChicken curry:3 tablespoons vegetable oil divided2 medium white onions sliced into 1/4-inch half-moons3 celery stalks sliced 1/4-inch thick4 garlic cloves mincedKosher salt to tasteFreshly ground black pepper to taste4 large carrots sliced in 1/4-inch rounds1 can tomato paste1 can whole peeled tomatoes1/2 cup white distilled vinegar1 lemon juiced1/4 cup yellow curry powder5 pounds bone-in skin-on chicken pieces1 pinch granulated sugar optional instructions Nsima Recipe:On a medium heat, place the 3 cups of water in a saucepan.In a bowl, make a paste using part of the cornmeal and all the cold water. Add the paste to the boiling waterStir with a spatula until the mixture has a thick porridge like texture. Cover the saucepan and simmer for 15 minutesTurn heat to the lowest setting, remove the lid and gradually add the rest of the cornmeal, stirring constantly. Continue until the mixture thickens to the desired consistency.Cover and cook on lowest heat for another 5 minutes. Stir before serving and shape as desired.Chicken Curry Recipe:In a saucepan, heat 2 tablespoons of the oil over medium heat. Add onions, celery, and garlic and season with a pinch each of salt and pepper. Cook and stir for 4 minutes, or until vegetables are translucent.Add the 1 remaining tablespoon of oil and the carrots and tomato paste. Cook for about 1 to 2 minutes, then add the whole peeled tomatoes, using spoon to break them up in the pot to 1/2-inch pieces. Add vinegar, lemon juice, and curry powder and mix together.Add the chicken pieces and season generously with salt and pepper; stir together. Pour enough water in the pot to cover the chicken (you may need to add more as the stew reduces).Bring to a simmer, reduce heat to a low, and cover. It takes at least 1 to 1 1/2 hours for the chicken to become fully tender, but it can also stay on the stove all day. The longer it simmers, the stronger the flavors and the more tender the chicken will be.Taste and season with more salt and pepper as needed, and a pinch of sugar. Serve over nsima.
summary Kaak malih are savory Libyan cookies consisting of flour, baking powder, oil, butter, milk, and salt.TheThe dough, which is either braided or shaped into rings, is often decorated with sesame seeds before baking. ingredients 100 ml milk100 ml melted butter100 ml corn oil2 teaspoons baking powder1 headed teaspoon salt300 grams flour1 egg beaten1/2 cup sesame seeds instructions In a large mixingmixingmixingbowl, pour the milk, melted butter and oil, mix and combine. Sift the flour salt and baking powder into the bowl. Using an electric mixer, combine into a dough.Knead just until smooth. Place in a bowl and cover and leave in the fridge for an hourRoll into ropes and cut finger size pieces. Thin out each finger then braid.Place on an oven tray covered with baking paper. Brush with the beaten egg. Sprinkle sesame seeds on each.Bake at 220°C in the middle of the oven for around 12 minutes until light gold in colour.
summary Sharba Libiya is often considered the national dish of Libya, and it is especially ppopularopular during Ramadan. ingredients 200 g lamb meat chopped into small cubes1 onion chopped1 finely chopped tomato1/2 cup chickpeas soaked overnight then cooked or use canned (optional)about 11/2 litres boiling water1 heaped teaspoon each of: turmeric black pepper, red paprika, mixed spice1 level tablespoon salt1/4 cup olive oil2 tablespoons tomato paste1 tablespoon dried mint4 tablespoons finely chopped parsley1/2 cup lisan asfour orzo or other soup pastaWhole Spices optional:1 cinnamon stick5 cardamom pods crushedA few shaiba leaves3 bay leaves instructions On a medium heat, pour the oil in a saucepan add the chopped lamb and chopped onion, drop in any whole spices you are using, stir for a few minutes until the oil is infused.Add the ground spices, chickpeas, chopped tomato, tomato paste and cook for few minutes on medium heat, stirring occasionaly.Add 1/2 a litre of water and 2 tablespoons of parsley , then cover and cook on low heat for 45 minutes.Once the lamb is cooked, remove the whole spices. Add a litre of boiling water, then add the parsley, and lisan asfour (orzo) cooking for further 15 minutes.After turning off the heat rub a handful of dried mint between the palms of your hands into the saucepan.
summary Hasa adas is a healthy Lybian soup that is also suitable for vegetarians. It has a thick consistency and is typically made with lentils, carrots, onions, and tomatoes. ingredients 2 cups orange lentils washed and drained5 cups water2 garlic cloves1 medium carrot chopped1 chopped onion1 chopped tomatoes1/2 - 1 tablespoon cumin1 tablespoon salt2 medium onions chopped into wingsoil for frying instructions In a large bowl, wash and drain lentils. Wash and cut the carrot, chop tomatoes and onionOver medium high heat, place the onion, tomatoes, carrot, lentils, garlic cloves, salt and cumin in a saucepan. Add about 5 cups of boiling water. Cook, until the lentils become mushy.Leave to cool, puree, add boiling water to desired thickness, stir well.Chop 2 onions into thin wings, fry in a little olive oil or butter, stirring constantly until dark brown.When serving add a squeeze lemon and a sprinkle of cumin to each bowl then top with a tablespoon of fried onions..
summary Kufta bil batinjal is a flavorful Libyan dish made by wrapping traditional Arabian kuftas in aubergine slices. ingredients 2 medium auberginesKufta Mix:600 g minced meat1 large finely chopped onion1 cup finely chopped parsley1 tablespoon of each black pepper, cinnamon, chilli powder, salt1 teaspoon freshly grated nutmeg3 headed tablespoons fine bread crumbs1 eggTomato Sauce:4-5 chopped tomatoes or 1 can of chopped tomato2 large garlic cloves1-2 chopped chillies pepper4 tablespoons olive oilsalt and pepper to taste instructions Using a sharp knife, cut eggplants into thin slices lengthways.Brush with olive oil, under medium heat, fry until both side become golden.Blend onion, parsley, minced meat together and put in the food-processor. Add one egg, bread crumbs, and the spices and mix well.Divide the kufta mix into 12 equal portions, and shape into an oval shape on a wooden spoon handle. The tunnel left by the stick should remain open on both sides so that the kufta can cook on the inside as wellOn a low heat, brush a frying pan with olive oil, arrange kufta pieces, cover and cook.Turn the kuftas upside down, cover and cook until the other side browned, remove from heat, and set aside.In a blender, add chop tomatoes, garlic cloves and chillies. Puree until smooth.Put olive oil in a sauce pan, heat, add puree.Bring to boil, cover and cook for 10 minutes, and set aside.Roll the aubergine slices over each kufta peices.Put tomato sauce in an oven proof dish, arrange kufta peices, and bake in pre-heated oven for 20 minutes.
summary Mbatan batata is a Libyan dish consisting of fried potato wedges that are stuffed with a combination of flavorful ingredients. ingredients 4 medium size potatoesVegetable oilFor Meat Stuffing:500 g minced beef or lamb1 finely chopped medium onion2 cups finely chopped parsley1 finely grated garlic cloves1 finely chopped chilli pepper optional1 teaspoon black pepper cinnamon, ginger1 tablespoon salt1 beaten egg2 tablespoons breadcrumbs2 tablespoons butter1 cup boiling waterFor Coating:4 tablespoons fine breadcrumbs4 tablespoons white flour2 large beaten eggs instructions Meat Stuffing:Over a medium heat, place 2 tablespoons butter in the frying pan, add the minced meat. Stir occasionally until it releases its own liquid. When the minced meat has dried, add 1 cup of boiling water, the chopped onion, all the spices and cook for 20 minutes.Reduce the heat, add the chopped parsley. Uncover and cook for another 10 minutes until the excess liquid evaporates. Remove from the heat, add the beaten egg and 3 tablespoons breadcrumbs and set aside.Cutting the potato:Cut a thin slice widthways which stops three quarters of the way down. Then cut the second slice the whole way, so you end up with a potato slice which opens like a sandwich. Place the sliced potatoes in water.Mix breadcrumbs and flour in a bowl. In another bowl, beat the two eggs and set aside.Open the wedge and fill it with the mixture, pressing in firmly with your finger along the exposed edges.There should be no gaps, and the sandwich should not be too full either.Take the filled wedge, holding it from the joined end, and cover just the filling with the breadcrumbs and flour mix.Once you have dipped each mubattan piece in flour, set them aside on a plate until you are ready to fry them.Frying Mubattan:Dip each one in egg.Place the mubattan in a deep frying pan, and fry on medium-high heat until golden brown. Crowd as many pieces into the frying pan as possible to keep the oil from overheating so the potatoes have time to cook through.Remove the mubattan when golden brown, place them on tissues and drain excess oil.
summary It is comfort food that can be served both as an appetizer, garnished with some coriander or parsley, and as a side dish - especially when used as an accompaniment to fried fish. ingredients 2 tablespoons olive oil1 small yellow onion grated2 tomatoes grated4 cloves garlic minced3 cans Cannellini beans rinsed and drained1 teaspoon salt1 teaspoon paprika1 teaspoon cumin1/2 teaspoon ginger1/8 teaspoon cayenne2 tablespoons parsley minced2 tablespoons cilantro minced2 cups water1 tablespoon tomato paste instructions Over medium heat, heat oil in a pan. Add onions and sauté until they begin to turn translucent.Add garlic and cook until fragrant then toss in grated tomatoes and spices. Sauté for a few minutes.Add herbs, beans, tomato paste and water. Add the parsley, cilantro, beans, tomato paste, and water, bring everything to a boil before lowering to a simmer and covering until the sauce has thickened.Taste to see if it needs any additional seasoning. Serve with bread and a sprinkle of fresh parsley & cilantro.
summary Shakshuka is a delicious combination of eggs poached in a spicy tomato sauce. It is usually made in a skillet in which onions, tomatoes, and spices are cooked until they form a delicious tomato sauce. ingredients 14 oz bacon or minced meat2 1/2 tablespoons olive oil4 eggs I used organic eggs1 red capsicum sliced into small strips1/2 red onion chopped2 garlic cloves minced14 oz tomatoes tinned organic, chopped preferably2 teaspoons Moroccan spice1/6 Chilli flakes or moreFresh parsley roughly chopped1/2 teaspoon sea salt1/2 teaspoon Pepper instructions On a medium heat, add 1/2 tablespoon olive oil to a fry pan , add bacon or meat and cook until browned and crispy. Transfer to a plate covered with paper towel to drain the fat.In the same pan, add the remaining 2 tablespoons of olive oil and saute the onion, garlic and capsicum with a sprinkle of sea salt for 3-4 minutes or until the onion and capsicum start to soften.Add the bacon or meat, tomatoes, Moroccan spices and chilli flakes, stir and cover with a lid and cook on low heat for 15 minutes, stirring occasionally.Make four wells in the mixture with a spoon and crack an egg into each well and sprinkle with salt and pepper. Cover again and cook on low heat until the egg whites are cooked, but the egg yolks are gooey.To serve, sprinkle with some fresh parsley.
summary Sfinz(Libyan Doughnut) is a traditional Libyan fried pastry made with a dough consisting of flour, sugar, yeast, salt, and water. ingredients 4 cups fine white flour4 tablespoons olive oil for the dough4 teaspoons sugar2 teaspoons salt2 teaspoon baking powderOne cup warm milk and 1/2 cup warm water1/2 cup warm water for the yeast25g fresh yeast or 1 tablespoon dried yeast + 1 teaspoon sugarOil for deep frying instructions Combine the fresh yeast and sugar, with 1/2 cup warm water, leave in warm place until it becomes frothyIn a large, mix all the dry ingredients, add the yeast mix. Stir in the olive oil and one and a half cup warm water gradually. Knead well to get a soft consistency dough, which will be easy to spread.Oil your hands, then shape the dough into a large ball and brush it with oil. Cover with a cling film, and leave until the dough has rise.Knead the dough again so it falls, then leave to rise again. Next we will start to shape the dough.Brush tray with oil, and with oiled hands take a handful of dough and squeeze into large egg size, making about 10 sfinz balls. Place the balls on a well oiled surface and cover them with cling film. Leave to rest for 15 minutes.Grease a dinner plate. Place one dough ball in the middle of the plate. Flatten each ball to the same shape as the plate, dipping your hands in oil as needed. The edges should be a bit thicker than the center, like a pizza crust.Under medium heat, fry in hot oil, turn to the other side until both sides are golden brown.To make egg sfinz: flip the sfinz onto the opposite side as soon as it pops up. This side will have a " hollow." You should have an egg in a bowl ready to pour into the hollow.Push the sfinz down with a spatula and spoon hot oil on top to fry the egg as well. Once the egg has set you can flip to brown the egg side.
summary Basbousa is a traditional Arabian semolina-based cake that is soaked in syrup, then studded with almonds. ingredients 2 cups semolina1 cup plain flour1 cup dessicated coconut1/2 cup sugar1 cup melted butter1 cup milk1 tablespoon baking powder1 tablespoon cinnamon500 g date-paste cut into thin slices1 cup blanched almondsSyrup:5 cups boiling water3 cups sugar2 tablespoons lemon juice2 tablespoons thick honey optional instructions Preheat oven at 200°C degreesAdd all the syrup ingredients together, under medium heat, bring to boil, cook on low heat until reduced to half the amount. Remove from heat and set aside to cool.In a bowl, mix all the liquid ingredients then add to the dry ingredients.Brush a rectangle 20x30 oven proof dish, and spread half the basbousa mix.Arrange date paste slices on top carefully, then add the remaining basbousa mix and spread.With a sharp knife mark 12 equal squares into the top layer of semolian, decorate each with halved almonds.Bake in oven until golden in colour. Pass a knife over the squares again, deepening the lines. Add the the cold syrup while the basbousa is still warm. Leave to rest before cutting and serving.Serve warm or cold, with a spoonful of Qashta Cream.
summary Bazin is a popular Libyan unleavened bread (also considered a dough-based dish) made by boiling barley flour and salt in water and beating it with a stick called magraf until it develops into a dough which is then baked or steamed. ingredients Bread:1 kilo barley flour1/4 kilo plain / wheat flour1 tablespoon saltabout 11/2 litre boiling water plus more if neededStew:about 1 kilo meat preferably shoulder and leg of lamb500 g pumpkin cut into medium sized cubes optional1 large chopped onion1/2 cup olive oil3 tablespoons tomato paste1 tablespoon fenugreek1 tablespoon tumeric1 tablespoon red chilli1 tablespoon black pepper1 tablespoon salt1 large garlic clove2 chopped fresh green chillies3-4 medium potatoes peeled and halvedHard boiled eggs instructions Making Bread:In large bowl, mix the barley with the plain flour.Over medium heat, in a deep pot, pour 1 litre of boiling water and add 1 tablespoon salt. Pour in the barley mix, all at once.With a wooden spoon, push in the edges, creating an island of flour in the middle of the pot, allowing the water to bubble around it. Do not disturb the flour in the middle. Do not cover the pot.Stick a wooden spoon in the middle of the island, and move the spoon a little so the water can bubble up inside, then do not disturb. Leave the dough to cook for 45 minutes on medium heat.Using the wooden spatula, mix well with the water in the pot, you might need to add more hot water to make a medium hard dough.Using the spatula press the dough against the edges of the pot to remove any lumps.Test the dough by pressing it in your fist and checking if it holds together well. Remove the dough from the pot. Place in a large flat serving bowl and knead it to get rid of the lumps, then form into a ball. If there are deep cracks you need to knead it again.Form the bazeen by placing your palm on the ball and rolling in circular motions around the dish until you have a smooth dome with a flat base.Press the edges down to make the dough stick to the dish.Making Stew:Under medium heat, pour the olive oil in a saucepan. Add the fenugreek, onion and chillies to the pot. Stir and cook until the onion begins to soften. Add the meat to the pot and stir in the spices and mix.Add the roughly chopped garlic cloves. Add tomato paste, mix well. Then add about 1/2 litre of boiling water.Cook on low heat for about 15 minutes then add another litre of boiling water and cook on medium heat for further 45 minutes Add potatoes halves, cook on low heat.Test the potatoes.Remove the sauce from heat.Pour the tomato sauce around the dough. Arrange the meat, potatoes, and pumpkin if used. Peel and add the six hardboiled eggs.Bazeen is served with fresh chillies and lemon.
summary Poisson aigre doux is a traditional fish dish hailing from Mauritius. The dish consists of fried fish in a sweet and sour sauce. ingredients 3 tablespoons cornstarch1 cucumber1 onion100 ml white vinegar2 tablespoons of white sugar1 teaspoon crushed red pepperSalt and pepper500 g fish fillet100 g pineapple1 green pepper1 tomato instructions Wash and cut the fish into strips, season with salt and pepper in a bowl. Add the cornstarch and mix well.Cut the pineapple into pieces, the cucumber into large cubes, the pepper into pieces, the tomatoes into quarters and the onion into pieces.Prepare a sauce in a bowl by adding the vinegar, sugar and chilli, mix well and set aside.On medium heat, heat a pan with a little oil and sauté the pieces of fish while stirring continuously for a few seconds. Cover the wok and cook until the fish is golden brown.After that, add the pineapple, bell pepper, onions, tomatoes and cucumber and mix. Cook for 2 to 3 minutes then add the sauce and mix.Continue cooking for 1 minute over high heat without ceasing to stir so that the fish does not stick to the pan.Serve warm with Rice.
summary Dholl puri is a small, pan-fried, stuffed flatbread from Mauritius. It is the most popular street food item on the island, filled with anything from rougaille to chutneys and kheer rice pudding. ingredients 1 cup yellow split peas4 cups flour1/2 teaspoons cumin seeds1/2 teaspoon turmeric1 to 1 3/4 cups watersaltvegetable oil instructions In a bowl, soak the yellow peas in water overnight. Drain and rinse the peas.Under low heat, toast the cumin seeds in a dry frying pan. Then crush with a mortar and pestleUnder medium heat, boil in fresh water until just tender. Then drain well and blend with the cumin in a blender or food processor. Add salt to taste.Place the flour, turmeric and 2 pinches of salt into a large bowl and mix well. Add water a little at at a time and mix until a smooth dough is formed. Knead for about 5 minutes, cover with damp cloth and set aside for 20-30 minutesForm the dough into balls about the size of a golf ball and make an indent in the center of each ball. Stuff with about a tablespoon of the yellow pea mixture and seal the dough around the filling. Roll the balls out on a floured surface to very thin roundsBrush a frying pan with oil and cook each dholl puri over high heat for about 2 minutes on each side. Before flipping and cooking the other side, brush with some more oil.Serve warm with coriander chutney.
summary Daube de poulet is a popular Mauritian dish with French origins, consisting of chicken that is fried with various spices, ginger, onions, and garlic. ingredients 450 g chicken thighs or beef bone-in or deboned cut into pieces2 tablespoons olive oil1 small onion finely chopped2 cloves of garlic finely chopped2 cm ginger finely chopped1 tablespoon fresh thyme leaves1 red pepper finely chopped1 cinnamon stick1 medium tomato chopped400 ml canned chopped tomatoes1 tablespoon coriander leaves150 ml good quality white wine1 C. sugar1 organic chicken stock cube2 medium potatoes cut into wedges instructions Over medium heat, heat the oil in a large pan or skillet. Add the onion and cook for a few minutes, then add the garlic and ginger and mix everything together.Stir in the thyme, chilli, cinnamon stick and chopped fresh tomato and sauté for another 2 minutes.Then add the canned tomatoes, chopped cilantro, white wine and sugar, then crumble a stock cube into the mixture. Stir well and simmer for 5 minutes.Add the potatoes and chicken pieces, then cover and simmer over low heat for about 20-25 minutes. If the sauce dries out, add a little water to loosen it.Check that the chicken is cooked and the potatoes are tender, season to taste and discard the cinnamon stick. Serve warm with rice.
summary Farata is the Mauritian version of Indian paratha, a layered, flaky, pan-fried flatbread. It consists of three basic ingredients: flour, water, and oil. ingredients Butter meltedWhite flourWarm watersalt and vegetable oil instructions In a mixing bowl, rub melted butter into flour using your hand until it resembles breadcrumbs.Gradually add the warm water to form a soft dough. Cover the dough with a cloth and let it rest for at least 15 minutes.Next, divide the dough into eight equal portions and roll each one into a ball before rolling out into pans with a rolling pin.Brush the pans with melted butter and fold it in half to form a half-circle. Brush with melted butter once more and fold into a triangle. Make a flat layer out of the triangular shape.Under low heat, grease a hot griddle or tava (frying pan), then place the rolled bread on it.Cook for about a minute on each side - it may be necessary to turn them over more frequently to ensure thorough cooking and avoid burning. Serve hot with butter or any other dishes.
summary Curry Jacques is a traditional curry originating from Mauritius. It's made with jackfruit as the main ingredient, hence the name. ingredients 300 g lamb or chicken pieces280 g jacques in pieces Jacquier fruit200 g crushed tomatoes1 chopped onion2 cloves of crushed garlic1 piece of crushed ginger3 tbsp chopped cilantro2 tbsp curry powdersalt pepper instructions The jackfruit pieces are blanched in boiling water until they become soft. Drain and set asideIn a saucepan, brown the meat on all sides in a tablespoon of oil under medium heat. Set sideLower the heat and brown the onion, garlic and ginger in the same pot. Add the crushed tomatoes and simmer for 5 minutes.Add curry powder, salt, pepper and mix well. Leave to simmer for another 5 minutes then add the meat, the jacques, the coriander and half a glass of water and mix well so that everything is well combined. Cover and simmer over low heat for 30 minutes, stirring occasionally.Serve warm with rice.
summary Mazavaroo is a traditional chili paste originating from Mauritius. It's made with a combination of hot chili peppers (red, green, or both), garlic, lime or lemon juice, salt, oil, and optional ingredients such as ginger, cinnamon, vinegar, cumin, and turmeric, if desired. ingredients 1 kg Red Chillies3 tablespoons Salt2 tablespoons of vinegar1 1/2 tablespoons sugarLemon Juice half lemon3 tablespoons Oil4-5 garlic cloves instructions Wash and clean red chillies and place in a sterilised jar. Add salt and vinegar. Then cover with water. Next, allow to pickle for 5 days to 1 weekAfter that, drain off the water and put the chilies in a blender. Add sugar and garlic cloves. Add lemon juice (half lemon) and some of the pickled waterPulse until puree with water. Add oil and pulse for few minutes.
summary Hakien is a traditional Mauritian dish consisting of a batter-dipped, deep-fried flour dough wrapper filled with ingredients such as pork, prawns, vegetables, or chicken. ingredients For the batter:250 g of flour380 ml of watera pinch of yellow food coloringoil for fryingFor Hakein:1 packet of spring roll pastry450 g ground chicken or any protein of choice150 g finely sliced cabbage150 g soybean sprout150 g finely sliced bamboo shoot150 g grated carrot2 shallots or 1 medium onion chopped finely2 tablespoons soy sauce4 tablespoons oyster sauce1 tablespoon cornstarch3 chopped garlic cloves1 piece chopped gingersalt and pepper instructions In a large bowl, place ground chicken and add ginger, garlic, salt, pepper, 2 tablespoons oyster sauce and cornstarch. Marinate for at least an hour.In another bowl marinate carrots, cabbage, soybean sprouts and bamboo shoots with 2 tablespoons oyster sauce and 2 tablespoons soy sauce for 30 minutes.Under medium heat, cook the chicken with the chopped shallot. Once cooked, set aside in a bowl.In the same pan, fry the vegetables for 3 minutes: the vegetables should not be overcooked and must remain crispy, reserve in a bowlTake spring roll pastry and place a some vegetables with a fork to avoid wetting too much the spring roll sheet with the sauce then add some chicken and fold itGlue the two end with water. Continue with remaining pastry and filling.Prepare the batter with water, flour and food coloring and let stand.Heat a frying pan with a little oil and sear quickly the hakiens on every side and set aside. Then move the hakiens in the batter and fry in hot oil bath.Leave to drain the excess of oil on paper towels and serve them cut with some chili sauce.
summary The dish consists of fish in bechamel sauce and the list of ingredients includes white-fleshed fish, white wine, bouquet garni spices, onions, lemon, seasonings, and bechamel sauce. ingredients For Fish:FishBouquet garni thyme, parsley and coriander leavesWaterOnion mincedLemonSalt and pepper to tasteFor Béchamel:40 g of butter40 g of flour10 cl of milk1 lemon10 cl of fresh cream70 g of grated Gruyère cheese optionalSalt and PepperNutmegBay leaves instructions Place the fish in a saucepan with all the ingredients indicated for cooking fish. Bring to a boil over medium heat. Make sure there is enough water for the fish to stay submerged at all times.Carefully remove the fish in one piece after cooking and transfer it to a serving platter.Under medium heat, place the butter in the bottom of a separate saucepan, melt it slowly and add the sifted flour into the simmering fat. Mix vigorously and cook until goldenDilute the milk and the strained broth, add while stirring simultaneously and season the sauce with bay leaves, salt, nutmeg and pepper as desired.Once the preparation is smooth, let it thicken over low heat, still stirring constantly, and add the cream, a squeeze of lemon juice and the grated cheese. Make sure the consistency of the sauce is neither too thick nor too runny.Pour over the cooked fish in the serving dish and serve immediately.
summary Gratin de giraumon is a traditional gratin dish originating from Mauritius. The dish is made with a combination of diced pumpkin, milk, egg yolks, butter, grated cheese (Cheddar and Parmesan), breadcrumbs, salt, and pepper. ingredients 800 g pumpkin cut into small cubesDried thyme to tasteParsley to taste, finely choppedPepper1 glass warm milk1 egg yolkSalt to tasteButterGrated cheese to tasteBreadcrumbsOil instructions Preheat oven at 360 degreesUnder medium heat, place oil in a pan and fry the pumpkin pieces until softened. Season with salt and add the thyme OR the Pumpkin pieces are boiled until tender, then mashed into a purée.Transfer the pumpkin to a bowl and add the warm milk, pepper, butter and egg yolk. Using a wooden spatula or whisker, beat the mixture to form a smooth paste and stir in the parsley.Place in a baking dish and sprinkle with the cheese and biscuits. Brown in the oven for 15 minutes.Serve warm as an accompaniment to roasted meat
summary These vegetable fritters are made with a combination of chickpea flour, all-purpose flour, onions, tomatoes, garlic, mixed vegetables, green chili peppers, coriander, and baking powder. ingredients 21/2 cups chickpea flour1/2 cup all-purpose flour1 clove garlic minced1/2 green chili1/2 bunch cilantro1 pinch baking powder1 cup water warm1 teaspoon salt1 onion grated1 tomato peeled and seeded4 tablespoons mixed vegetables canned or frozenCooking oil for deep frying instructions Mix the two flours, baking powder, and garlic together in a large bowl. Add water. Stir until you obtain a batter that is a little thick and creamy.Stir in onion, diced tomato and mixed vegetables. Finally, add the cilantro and finely chopped chili.Cover with plastic wrap and refrigerate at least one hour. Under medium heat, heat oil and fry small amounts in oil until golden brown.
summary Doro wat is a festive type of wat stew made with chicken, usually bought from outdoor markets.TheThe meat gets soaked in water, salt, and lemon juice to eliminate bacteria, and it's then cut into eight to twelve pieces. ingredients 2 pounds chicken thighs and drumsticks1 small lemon juiced2 to 3 cloves garlic finely choppedSalt to taste6 tablespoons vegetable oil clarified butter, ghee, or niter kibbeh, fragrant butter6 large red onions chopped2 tablespoons berbere spice mix more or less to taste1- inch piece fresh ginger peeled and finely chopped450 milliliters water or chicken stock1 tablespoon garam masala6 large hard-boiled eggs peeled instructions In a large bowl, marinate the chicken in the lemon juice. Cover and refrigerate.Heat 2 tablespoons of the oil or butter in a large Dutch oven, or other heavy-duty pot over medium-low heat, add the onions and cook gently for an hour until reduced into a sweet paste. Stir occasionally to prevent burning.Add the remaining 4 tablespoons oil or butter. Add the berbere spice, followed by the ginger and garlic and fry until fragrant.Add the chicken pieces to the pot along with the stock and 1 teaspoon salt. Simmer on low heat for 40 minutes until the chicken is cooked. Sprinkle the garam masala and continue cooking, stirring occasionally.Add the boiled eggs to the wat and stir to coat completely. Adjust the seasoning with salt, if desired.
summary Tibs is an Ethiopian dish consisting of stir-fried meat and vegetables. The dish can be served in a wide variety of manners – ranging from mild to hot and containing a small amount of vegetables, lots of vegetables, or no vegetables at all. ingredients 1 lb sirloin beef2 chopped medium-sized onions2 tablespoons minced ginger2 tablespoons minced garlic1 teaspoon lemon juice1 teaspoons vegetable oil5 tablespoons niter kibbeh butter2 tablespoons berberesalt instructions Over medium heat, in a large-sized saucepan, melt butter. Then, add the garlic, ginger, and onions along with some berbere.Lower the heat of the stove to medium-low and continue cooking and stirring for around 30 minutes until the onions start to darken.Remove onions from pan and transfer them to a food processor and blend them well, but don't let them turn into a purée.Then return them to the saucepan, add some salt, and keep them warm.Next, bring your sirloin beef, trim it of excess fat & connective tissues, cut it into small 1-ich cubes, and add some salt to all sides of the beef cubes.Heat a large-sized cast-iron skillet or pan at high heat with some oil, until it gets lightly smoky.Add the beef cubes to the pan. If there is not enough space to add the beef cubes this way, feel free to do so in batches.Then cook without moving the beef cubes so that they are seared well on one side. Do this for 3 minutes and flip the beef cubes over and cook the other side the same wayTransfer the beef cubes to the saucepan with the onion sauce in it, add the lemon juice, and mix together. Serve your Tibs with any side dish of choice.
summary Thieboudienne is the national dish of Senegal, an aromatic combination of fish, vegetables, and rice in a hearty tomato sauce flavored with garlic and chili. ingredients FOR THE FISH:1/2 bunch Parsley1/2 bunch Coriander2 cloves Garlic2 Shallots1 Small green pepper2 cubes seasoning2 hot peppersFOR THE THIEBOUDIENNE:3 teablespoons oil2 Onions3 tablespoons Tomato paste2 Tomatoes chopped2 cups Water3 large fish1/2 Cabbage1 Eggplant2 Carrots1/4 cup Okra2 Habanero chillies1 piece Dried fish1 Yellow bell pepper2 cups Broken riceSalt and pepper to taste instructions Puree the parsley, coriander, garlic cloves, shallots, hot peppers, and stock cubes in a food processor or blender and set aside.Wash and clean the fish and make 3 deep holes in each piece. Stuff each hole with the green mixture. Peel and wash and cut all the vegetablesUnder medium heat, place oil in saucepan. Add the onions and the green pepper and fry for a few minutes.Add the tomato paste and cook at medium heat. Next, add the crushed tomatoes and cook until they have darkened to a deep red. Add the water.Once the water is boiling, add the vegetables and the dried fish and let it cook for 10 minutes.Add the stuffed fish to the pot. Cook for about 30-40 minutes.Take the fish and the vegetables out of the pot and set them aside.Blend the onions, tomatoes, garlic, salt, and seasoning cube in a blender and add them to the pot.Then add Rice to the pot (make sure there is enough liquid to cover the rice).Cook for 25 minutes. Stir occasionally while cooking.Before serving, add the vegetables and the fish back to the pot and cook for a few minutes.
summary Yassa, also known as chicken yassa or poulet yassa, is Senegal's national dish, a stew consisting of chicken that is marinated in lemon, lots of onions, and vinegar. ingredients 3 chicken leg quarters leg and thigh3 chicken breast halves bone-in5 onions about 2 pounds peeled, halved, and thinly sliced1 habanero or scotch bonnet pepperMarinade:1/2 cup fresh lemon juice1/4 cup canola oil or olive oil2 tablespoons dijon mustard4 medium garlic cloves crushed1/2 teaspoon saltFor Browning and Braising the Chicken:Kosher saltFreshly ground black pepper1 tablespoon cooking oil1 1/2 cups low-salt chicken broth instructions Place the chicken and onions into a large bowl. Add salt and Cut a few slits in the habanero pepper and add it to the bowl.Whisk marinade ingredients in a small bowl and pour on top. Toss to coat. Cover bowl and marinate for at least 3 hours or, preferably, overnight.Preheat the oven to 350ºF or heat 1 tablespoon oil over medium-high heat in a large pot. Remove the chicken from the marinade.Brown chicken on both sides in batches, three pieces at a time, about 5 minutes per batch. Transfer to a plate and set aside. Spoon out some of the chicken fat from the pot, leaving about one tablespoon.Scrape the onions and all the marinade into the pot over medium-high heat. Cook, stirring, for about 5 minutes.Cover the pot and turn the heat to medium-low. Let the onions cook, stirring occasionally, for about 10 minutes more, until they are soft and starting to caramelize.Use a spatula or wooden spoon to move onions aside, as you lay chicken pieces into the bottom of the pot, and place the onions on top of the chicken pieces.Place the hot pepper in the middle of the pot. Pour in chicken broth. Turn the heat to medium high and bring the broth to a simmer. Cover the pot and put it in the oven and cook for 1 hour and 20 minutes
summary This unique, polenta-like side dish is a Kenyan or Tanzanian favorite, traditionally served for breakfast, lunch and dinner. ingredients 1 cup maize meal / corn meal2 cups water instructions Over medium heat, pour water in a deep pan..Stir in 1 tbsp of the maize meal before the water comes to a boil.When it boils, add the maize meal or cornmeal and keep on stirring with a strong wooden spoon, pressing the mixture against the sides of the pan to break up the lumps.As the mixture becomes thicker, it becomes more difficult to mix( here you can add water to soften a bit) but keep mixing until mixture begin to come away from the sides of the pan. Allow it to cook for 2-3 minutes.Transfer the ugali to a platter from the pan. Place the plate over the pan and turn it upside down.Or you can transfer to a small heatproof bowl. Pat it down into shape. Place a plate over the bowl and turn it over.
summary Nyama choma is Kenya's unofficial national dish, meaning barbecued meat in the Swahili language. ingredients Goat or beef meat short ribs work greatCooking OilWarm waterKosher or sea salt instructions Grease your grill with oil.Set your grill going to medium heat. Stir the salt into the warm water until it is fully dissolved. Put the salt solution in a bowl.Grill the meat, basting it occasionally with the salt water and oil using brush until it is cooked to your liking.Remove the meat and serve alone or with any food of choice.
summary Kenyan pilau is a rice-based specialty that is popular along the Swahili coast. The dish consists of rice that is flavored with a variety of spices and cooked in a broth made from meat or fish. ingredients 1/2 kg Beef2 Onion chopped4 cloves Garlic chopped5 cm Ginger chopped2 small Bay leavesSalt to taste1/4 cup oil1 teaspoon Ground Cloves1/2 teaspoon Ground Cumin1 teaspoon Ground cinnamon1/2 teaspoon Ground cardamom1/2 teaspoon Ground Pepper2 cups Rice instructions Wash the beef and cut into chunks, add into a pan. Add one onion and 2 garlic cloves with the ginger. Add bay leaves, with a cup of water and some salt to taste.Cook until the beef is tender, then remove from heat. Set stock asideWash the rice and rinse until the water runs clear.Heat the oil under low heat in a separate pan. Add the remaining onions and cook until the onions start to caramelize and become brown. Pour in the garlic and the ground spices. Stir for 30 secs.Add the rice into the pot. Pour in the stock and meat chunks. Add more water to cover rice. Taste for salt and add more if needed.Cover the allow the rice to cook until all the moisture is absorbed.
summary Kuku wa kupaka is a flavorful Kenyan dish that is especially popular in the country's coastal regions.the ingredients Chicken:1/2 kg chicken1-2 green chilli2 coves garlic1 teaspoon grated ginger1 tablespoon lemon juicesaltCoconut sauce:1 cup/ 240ml thick coconut milk1/2 teaspoon turmeric powder or curry powder1/2 teaspoon grounded cumin optional1/4 teaspoon grounded coriander2 tablespoon vegetable oil1 tomatoes chopped or 1 small can tomato paste1/2 medium size onion chopped1- 2 clove garlic grated1 green chilli thinly chopped1 teaspoon grated gingerSaltLemon juice and coriander leaves/ cilantro leaves to serve instructions Mix all the chicken ingredients in a large bowl and coat well onto the chicken. Marinate at least an hour or two, or overnight in the fridge for intense flavor.Light a charcoal grill or preheat an oven to 180°C/ 350°F. Lightly brush the chicken with oil, then place on the grilling rack or the baking tray. Grill for 30 - 40 minutes, or until done.Meanwhile, over medium heat, heat the 2 tablespoons of oil into a saucepan. Add the onion, frying for about 5 minutes. Add the garlic, ginger and green chilli, stirring till fragrant.Add the tomato and cook until soft. Add the ground cumin, coriander and the turmeric, and about 1/4 teaspoon of salt, stirring all the while. You can choose to add the marinade.Stir in the coconut milk, lower the heat and stir occasionally till sauce thickens a bit. Place the chicken in the sauce to heat through, spooning the sauce over it.If the sauce is very thick, splash in water. Cover and simmer for 5 minutes, or until the flavours have melded. Taste the sauce and adjust seasoning with salt and then garnish with coriander or cilantro.
summary Dawa is a Kenyan cocktail that was allegedly inspired by Brazilian Caipirinha. It is a simple cocktail that combines vodka, honey, lime, and sugar. ingredients HoneyVodkaBrown sugar1 whole lime quarter with skin on1 stick of bamboo for muddling instructions Place lime chunks, honey and sugar in a rocks glass.Muddle slightly with the bamboo just enough to release the lime juice and mix with the honey and sugar.Add vodka and some crushed ice; stir to combine ingredients.Add more ice until the glass is full, then garnish with a lime wheel.
summary Seswaa, also known as chotlhochotlho, is Botswana's national dish consisting of meat on the bone (usually beef) that's slow-cooked in salted water. ingredients 500 grams of beef on the bone chopped into piecesSalt to taste1 Onion chopped into piecesBlack pepper3 Bay leavesWater instructions Place the meat into a saucepan or slow cooker, season with salt and pepper. Add the onion, black pepper, salt to taste, the bay leaves, and water. Place on a medium heat.After 4 hours, check to see if the meat falls off easily from the bone. If still clinging to the bone, give it some more time. When cooked, remove the meat and let it cool to room temperature.Using a mortar and pestle, pound the meat down until it resembles shredded beef. If you do not have a mortar and pestle, you can pull the meat apart with two forks until it is fully shredded.Serve with cornmeal or rice with a side of greens.
summary Today, rooibos is mostly used for the preparation of tea, iced tea, and even red espresso, while its anti-aging and health benefits have been keeping the plant in the spotlight since the 18th century. ingredients WaterSugar/ honey/ stevia leaves as a sweetenerLemonRooibos teaGinger slicesCubes of ice for servingOptional: lemon slices and fresh mint instructions Under medium heat, heat the water until it is nearly boiling for 2 to 3 minutes. Lower heat until water is simmering( not boiling). Add fresh ginger slicesPlace rooibos tea in water. If you want it to be stronger, add more tea. When the 3 minutes of steeping time is up, filter the tea into a big pot.Add a sweetener. Make sure this sweetener is added when the tea is still hot.Allow the tea to cool for around 30 minutes. Squeeze the juice of 2 to 3 lemons into the tea once it has cooled.After adding the lemon juice, taste and adjust to your pleasure.Keep the jug of tea in the fridge for some hours, so as to enjoy it chilled.
summary Sosatie is a South African meat dish consisting of pieces of lamb that are marinated in a sauce made with onions, garlic, hot peppers, tamarind juice, and curry leaves.The meat is then skewered and barbecued on a traditional South African braai. ingredients 4 lbs lamb12 dried apricots1 onion peeled and each onion cut crosswise into 3-412 wooden skewers1 teaspoon garlic& garlic1 teaspoon ground cinnamon & curry powder1 teaspoon allspice ground & brown sugar1 teaspoon paprika2 teaspoon salt1 tbsp red wine vinegar1/2 cup apricot jam instructions Mix together the jam, vinegar, curry powder, garlic, salt, ginger, cinnamon, allspice, brown sugar, and paprika.Put the lamb in a large bowl, add the marinade and toss to coat evenly. Cover and refrigerate for 2 hours, tossing the meat 2 or 3 times.In a small heatproof bowl, cover the apricots with boiling water and let plump for 1 hour; drain before using. Soak eight 8-inch bamboo skewers in water.Thread the lamb cubes, onion and apricots onto the skewers, using 3 apricots per skewer.Light the grill or preheat the broiler. Grill or broil the skewers for 12 to 15 minutes, basting and turning occasionally, until the lamb is still slightly pink inside.
summary Bunny chow is a South African dish consisting of a half or a quarter loaf of bread that is hollowed out and stuffed with curry that has been cooked with kidney beans or meats such as mutton, chicken, and lamb. ingredients 1 pound chicken thighs or breast cut in bite-sized pieces1/2 cup canola or cooking oil2-3 Curry leaves1 teaspoons minced ginger2 teaspoons minced garlic1 Tablespoon curry powder or more1 medium onion diced2 medium tomatoes diced1 cinnamon stick1 1/2 teaspoon paprika3 green cardamom pods lightly crushed8 ounce or less potatoes cleaned and cut into cubes1 15 ounce can chickpeas rinsed and drained1/2 teaspoon cayenne pepper optional11/2 cup or more chicken broth or waterSalt and pepper to taste instructions Under medium fire, heat up large pan with oil, and add onions, garlic,ginger, cinnamon stick, curry leaves, cardamom pods and curry powder, stir occasionally for about 2-3 minutes until onions is translucent.Add tomatoes followed by chicken, stir and sauté for about 2-3 more minutes.Add chicken stock/ water if necessary to prevent any burns.Next add chickpeas, potatoes and chicken broth , about 1 1 1/2 cup , add more as needed.Bring to a boil and let it simmer until sauce thickens, it might take about 25 minutes or moreAdjust for salt and pepper. Remove cinnamon stick when done. Serve in hollow bread
summary Skilpadjies is a traditional South African dish consisting of sheep liver that is wrapped in a layer of caul fat. ingredients 1/2 lb ground lamb rump or other lean cut of meat such as lamb leg, beef chuck, pork loin1/2 lb ground lamb liver or beef or pork liver1/2 lb ground lamb breast or other fatty cut of meat such as pork belly, beef navel, beef short rib1/4 lb caul fat1/4 cup chopped scallions1 medium onion finely chopped1 large egg optional5 teaspoons ground coriander1 teaspoon saltfresh ground black pepperoptional wheel of either Brie or Camembert, cut into small chunks instructions Put the ground meat, onions, scallions, egg (optional), coriander, salt, and pepper into a mixing bowl and combine thoroughly.Form little patties. I made mine roughly 1.5 inches in diameter and roughly 0.75 inches thick.If you are adding the cheese (Brie or Camembert), make sure you’ve got chunks hidden inside your patties.Wrap your patties in a layer of caul fat. It sticks pretty well to the meat.Preheat you frying pan with your favorite cooking oil.Pan fry the patties turning every 30 seconds to ensure even cooking until they form a deep brown crust.
summary Afang is a traditional soup hailing from the southeastern parts of Nigeria. It's made with a combination of afang leaves, water leaves, dried fish, beef, onions, red palmpalm oil, ground crayfish, and seasoning cubes. ingredients 1 kg Assorted meats Beef, Smoked Turkey, Goat meat, Shaki, Ponmo, Cow leg4 Bunches of Water leaves3 Cups Okazi/ Afang leaves2 Cooking Spoons Palm Oil1-2 Pieces Smoked Fish3 Pieces Stockfish2 Cups Periwinkles with or without the Shells on1-2 cooking spoons fresh ground Scotch Bonnet pepper1 Cooking Spoon Crayfish Powder2 Knorr Chicken Cubes1 Maggi CrayfishSalt to taste instructions Boil the meats on high heat, starting with tougher meats first. Add salt and Knorr Chicken Cubes and seasoningWhen the meats are almost soft, add the Smoked fish and continue to boil till very softIn the meanwhile, slice and wash the Water leaves to remove all traces of dirt.Also wash and soak the Okazi/ Afang leaves in hot water for 2 minutes. This process will help soften the Afang leaves.Then transfer the Afang leaves into a blender, add a small amount of water, then blend to your preferred consistency. You may also Pound or grind the Afang leaves.Soak the smoked Catfish in hot water, clean to remove traces of dirt then shred and set aside.When the meats are well cooked, you should end up with 1-2 Cups of Stock. Add the Crayfish, blended pepper, Smoked Prawns, Smoked Fish, Maggi Crayfish and Periwinkles if you’re using any.Turn the heat down to medium. Leave to cook for 3-5 minutesNow, add the washed Water leaves, stir and combine. Then leave to cook for 2-3 minutes. The Water leaves will wilt in the soup as it’s got quite a lot of water contents, do not add too muchNow, add the Palm oil, stir and combine, leave to cook for 3 minutes.Add the blended Okazi/ Afang leaves, stir and combine, leave to cook for 5 minutes or until the leaves are tender enough for you.Taste for seasoning at this time and adjust if necessarySwitch the heat off and let it simmer with the residual heat for another minute or two.Serve with any swallow of choice
summary Hoenderpastei is a South African dish consisting of a shortcrust pastry shell filled with pieces of chicken, vegetables such as onions, carrots, and celery, hard-boiled eggs, and seasonings such as pepper, lemon juice, salt, and bay leaves. ingredients 3 lb chicken pieces with bones3 hard-boiled eggs sliced4 tablespoons butter4 tablespoons flour1 teaspoon whole allspice3 tablespoons sherry1 teaspoon black peppercorns2 tablespoons lemon juice2 bay leaves2 stalks celery halved2 carrots peeled and halved2 onions quartered1/2 teaspoon ground mace1/2 teaspoon pepper1 egg yolk beatenA few sprigs of parsley2 oz. ham sliced (optional)Shortcrust pastry 14x10-inch / 35 x 25 cm rectangle1 egg diluted in 1 tablespoon of water instructions In a large Pot, place the chicken and cover with water, allspice, peppercorns and bay leaves. Add salt to taste. Add the celery, carrots, onions, and the parsley sprigs.Simmer, covered, for 30 minutes, or until the vegetables are tender but still a little crisp. Take the vegetables and chicken out of the pot and set aside. Strain the broth into a bowl.Preheat oven at 425 F (220 C).Thinly dice the vegetables after cooling. Debone the chicken and coarsely cut the meat. In a 12x8 inch (30 x 20 cm) baking dish, alternate layers of chicken, vegetables, ham, and hard-boiled egg.In a saucepan on medium heat, melt the butter and stir in the flour, 2 cups of the strained chicken broth, sherry, lemon juice and mace. Simmer until the sauce thickens.Slowly add the egg yolk into the sauce, and stir for an additional minute. Pour the sauce over the chicken and vegetable mixture.Cover the pie with a layer of shortcrust pastry. Fold the pastry around the edges.Brush the pastry with the beaten egg and bake in the pre-heated oven for 25 minutes.
summary Nkwobi, a savory Nigerian side dish originates from the Igbo tribe, located in the southeastern part of Nigeria. ingredients 2 Big Cow foot Cut into Small Chunks3-4 pieces of Medium stock fish/ Okporoko/ Panla Optional1/2 Cup Palm oil1.5 Cups Ugba/Oil Bean1 Levelled Tablespoon Ground Ehuru Calabash nutmeg seeds2 Tablespoons Pepper Soup Spice1 medium Onion Optional3-4 Scotch Bonnet/Atarodo1 Teaspoon Kaun/Akawun/ Edible Potash3 Tablespoons Ground Crayfish3 Knorr Cubes Preferably Knorr ChickenSalt to TasteFor Garnishing:Chopped Utazi leaves2 Medium Size Red Onions Cut Into Rings instructions Wash and boil the cow foot on medium to high heat in a saucepan. Add enough water to boil, then add the whole onion if you’re using any.Add the Knorr cubes and salt to taste. Boil untill very soft, then discard the onion.Add the stock fish into a medium size pot, add one Knorr cube and salt to taste and boil untill tender. Alternatively, you can just chuck them into a microwaveable bowl, add water to cover and heat on high heat untill tender. When it’s tender, shred into bite size chunks and set asideDissolve the Akawun/Potash in a cup of stock from the boiled cow leg. Alternatively, you can just use hot water.Add the scotch bonnet, crayfish and the ground Ehuru into a blender, blend untill smooth.If you’re using Ugba, pour the Ugba into a small pot, add water and salt to taste, boil for 3 minutes and set aside.Place another pot on the hob on medium heat, or just transfer the boiled cow foot into another container and place the same pot back on the hob.Add the palm oil, then add Akawun mixture gradually, be careful not to add the particles/ residue and be careful not to add too much of the mixture, you’ll need the consistency to be thick and not fluid, stir till it thickens considerably.Now add the boiled cow leg, make sure the meat has cooled down first and not hot. Add the shredded stock fishNow, add the blended pepper and crayfish mix, pepper soup spice and mix thoroughly.If you’re using Ugba, strain and add into the pot at this time, stir. Combine thoroughly and leave to cook for 3-5 minutes, and it’s ready.Serve immediately, garnish with onion rings and thinly sliced Utazi leaves.
summary Vetkoek is an iconic South African street food item consisting of deep-fried yeast buns that are usually filled with cheese, curry, or fruit jams. ingredients Cake flourSaltSugarYeastLukewarm water instructions In a large bowl, mix salt, sugar, water, and yeast. Set aside for 5 minutes. Add flour then mix dough until everything has come together.Covers with a clean towel and let rise in a warm place or oven for 1 to 2 hours or until doubled.Turn dough on a floured surface, punch to knock out air bubbles and knead to make firm, you may add flour as neededRoll out dough in to 1 inch thick, cut into desired shapes or use 3 inch or larger cookie cutter to cut dough.In a large saucepan, pour vegetable oil for deep frying and place on medium heat until oil is 350 degrees.Fry until golden brown about 3-5 minutes depending on size. Remove with a slotted spoon and drain on paper napkin. Let it coolSplit in half and fill with any topping of choice. Serve warm
summary Ghana Sugar Bread (oorr sweet bread) is a sweet dense and chewy textured bread commonly eaten in Ghana. ingredients 6 cups all purpose flour1 cup white sugar1 teaspoon salt1 teaspoon nutmeg3 teaspoon yeast1 cup water2 large eggs1 cup milk1 stick unsalted butter instructions You can either use your hands or a stand dough mixer or a stand dough mixer.In a large bowl, add all the measured ingredients starting with the flour.Using the dough hook, mix on the lowest setting speed you have. Mix for 5 to 7 minutes or until all the ingredients are well combined.The dough should be a bit sticky. Transfer it onto a lightly floured surface and knead for 10 minutes. This process will help develop the gluten that are found in bread.Grease oil in a large bowl. Then place the dough in the oiled bowl. Cover with a plastic wrap and leave in a warm area to rise for about 45 minutes to 1 hour.Punch it to let out some of the air pockets trapped in the dough.Transfer the dough onto a clean surface and knead again with your hands for about 8 to 10 minutes.If you are using a loaf pan, divide the dough into four equal parts. Shape them into a loaf shape then place them in a 9 x 5 in. pan. Cover them and leave them in a warm place to rise.Preheat the oven to 350 degrees F.Place them in the oven and turn the oven down to 325 degrees F. Bake for about 20 to 25 minutes.After the bread are baked, take them out of the oven and leave them in the pan for about 3 minutes before taking them out of the pan.
summary Ogbono is a traditional Nigerian soup made with a combination of ogbono seeds, red palm oil, onions, stock, seasoning cubes, leafy vegetables such as spinach, pumpkin leaves, or bitterleaf, and assorted meat and fish such as beef, tripe, shrimp, and crayfish. ingredients Assorted meats Ponmo, Shaki, Bokoto, Beef, Goat meat and Offals (internal organs are ideal)1 Cup Ogbono Seeds2 Cooking Spoons Palm OilUgu LeavesEfinrin/ Basil leaves Optional3 Tablespoons Ground Crayfish1/2 Cup Smoked/ Raw King Prawns optionalSmoked CatfishDried Stockfish1 or 2 Scotch Bonnet/ Ata Rodo Optional1 Red Onion choppedTablespoon Cayenne Pepper AtagungunTwo Knorr cubes and 1 Maggi crayfish2 Tablespoons Iru Locust BeansSalt to taste instructions Select and wash the Ugu leaves with hot water to rid if of dirt.In case you are using dry Basil leaves/Efinrin, soak in hot water for 5 minutes to soften and remove all traces of dirtWash all the meats thoroughly to rid them of blood and dirt.Then, set a big pot on a hob on low heat, add in the tougher meats, in this case, the Shaki, Cow leg and Ponmo, add the sliced onions, water and salt to taste.Cover and let it simmer on low heat for 20 minutes. This helps to release the meats’ natural juices. Boil Fuku (cow lungs) separately.After twenty minutes, turn up the heat to medium, add more water to cover the meats, cover and let this cook till tender, not soft, just tender. This should take around half an hour.When it’s tender, add the softer meats. Also add the stock fish, continue to cook till meats are softNow, add the cooked offals (optional) and smoked catfish when the meats are cookedAfter 5-6 minutes, take out the stockfish and shred to smaller pieces, now add the chopped pepperNow add the ground pepper, Iru, ground crayfish, both the raw and smoked king prawns.Now add the palm oil, cook for another 3-5 minutes to allow the palm oil melt further and be well combined with the meatsThen, add the Ogbono gradually, stir till fully dissolved ( the Soup should begin to draw at this time)Combine thoroughly and leave to cook for at least 15 minutes, stir occasionally.Now add the washed Ugu leaves, turn the heat to low at this time. Stir and combine.Now add the Basil leaves/ Efinrin, let it cook for 3-5 minutes, then switch off the heat and let the soup simmer with the residual heatAdd more stock/water if you find the consistency too thick (I added a cup of water, 250ml)and let it continue to simmer
summary Efo Riro is one of the most popular vegetable soups in Nigeria and an absolute favfavouriteourite of the Yorubas. ingredients 2 bunches Ugwu leaves you can also use Spinach or Soko3 medium /2 big size bell peppers Tatashe11/2 scotch bonnet1/2 cup Palm Oil11/2 medium size red onionsAssorted meats of your choice Shaki, Kpomo, cow leg, smoked turkey or beef are idealDried stockfish PanlaSmoked cat fish1 tablespoon Locust beans Iru1/2 cup raw/cooked prawns Optional1/4 cup smoked prawns Optional2 Knorr chicken cubes or any bullion cubes of your choosing.3 tablespoons ground CrayfishSalt to taste instructions Season the meats, add sliced onions and boil on medium heat. Boil the tougher meats first, then add the softer ones. Just before it’s fully cooked, add the Stockfish, boil till tender and set aside.Wash your vegetables thoroughly with hot water to rid it of all traces of dirt, be careful not to in soak in hot water for too long so as to retain the nutrients. Slice or chop according to your preference and set aside.Blend the scotch bonnets and bell peppers and an onion coarsely.Into a large pot, add the palm oil, heat for 2 minutes. Then add onions, fry till fragrant.Then add the locust beans, fry to release the flavour for another minuteNow add the blended pepper and two Knorr cubes, let that fry for 15-20 minutes thereabouts or until the pepper dries out and the size reduces by almost half. The consistency should be thick.Add a bit of the meat stock/ chicken stock, if you haven’t got stock, just add moderate water. Just one cup should do.Let it boil for 2-3 minutes to combine, then add the assorted meats, prawns, crayfish, stockfish and catfish.Combine and taste, adjust seasoning if required. Leave to cook for a further 10 minutesNow add the washed vegetables, combine thoroughlyLeave soup to simmer for a further 5 minutes with the residual heat and it’s ready.Serve with any “swallow” of your choice. Efo Riro is also prefect with white rice, boiled yam and plantain.

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