Everyone’s Plate Culturally Diverse Recipes
Hello! Welcome to Community Healthcare Network. For more than 30 years, our health centers across the city have provided the highest quality primary care, mental health, and social services to women, men, and children. As part of our broader effort to promote healthy lifestyles and prevent and manage chronic conditions, our nutritionists are happy to provide you with individual, customized consultations and meal planning ideas. This cookbook reflects our efforts to make healthy eating simple, culturally sensitive and fun, with dozens of recipes for all diets and across all cultures. I recently learned the importance of good nutrition after I was diagnosed with cancer. A healthy diet helps to prevent disease as well as manage the ones you have. We hope you enjoy the cooking—and the results. Sincerely,
Catherine M. Abate President/CEO
Acknowledgements A special thanks goes out to the lovely members of the Nutrition Team in making this cookbook a success: Melissa Olson, RD, CDN for co-editing, Eva Mancheno, MS, Sara Pellegrini, MPH, Elvera Sherifova and Maria Cecilia AgueroMartinez for your contributions. Wendy Cheong, RD, CDN Senior Nutritionist, your vision, editing and ideas have made this book sparkle. Nina Barrero, our graphic designer. Thank you for designing the fabulous cover.
Contents Introduction
6
Five Food Groups
7-8
Plate Method
9
Balanced Meal Planning
10
Quick Color Guide to Good Eating
11
Better Snacks
12
Your Breakfast Cereal Guide
13
Easy Salad Dressing
14
Using Herbs and Spices
15-18
Nutrition Label Tips
19
Food Safety
20
Contents Food Storage Guide
21-22
Healthy Cooking Methods
23-24
Measurement Conversions
25-27
Recipes by Region Asia and India
28-38
Caribbean
39-52
Latin America and South America
53-70
Middle East and Europe
71-79
USA
80-89
Glossary
90-93
Welcome to “Everyone’s Plate” Culturally Diverse Recipes… This cookbook was put together by the nutritionists at Community Healthcare Network (CHN). Our health centers serve many different ethnic groups from all around the globe. Each group has brought their recipes here from their homeland. Everyone’s Plate is a collection of these healthy and tasty recipes. Every recipe uses foods that have kept people healthy from the beginning of time: fresh fruits, vegetables, whole grains, beans, seafood and meats. The recipes are divided by the area in the world they came from and changed as needed to be controlled in salt, fat, and sugar. This book is also your guide to healthy eating. The first part of the cookbook shows you how to plan balanced meals, add flavor to your foods using herbs and spices and has tips for food safety, healthy snacks and breakfast cereals, and do it yourself simple salad dressing. Use the recipes and eating tips from this cookbook to plan your next meal – there is something inside for everyone’s taste buds! 6
Eating the Fabulous Five!
7
The Fabulous FIVE Food Groups Food Group
Why Is It Good For You?
Examples
Fruits and Vegetables
Vitamins, Minerals, and Fiber
Apples, Carrots, Bananas, Broccoli, Berries, Cabbage
Protein
Iron for Blood Hair, Skin, and Nails
Chicken, Fish, Beans, Eggs, Nuts, Tofu
Grains
Energy and Fiber
Oatmeal, Brown rice, Whole-wheat bread
Dairy
Calcium for Bones and Teeth
Low-fat milk, Yogurt, Cheese 8
What Does A Balanced Meal Look Like?
Size of your Fist Amount of Rice, Pasta, Corn Cereal, Potato, Peas, Starches and Grains
Size of your Hand Amount of Vegetables
Size of your Palm Amount of Lean Meat and Protein
Plate Method
9
Make Your Plate Healthy, Balanced and Colorful by… • Using the colors of the rainbow as your “guide to good eating” • Having 3 or more colors on it • Eating different colored fruits and vegetables and fill half your plate with them
• Always having a green salad with your meals 10
Quick Color Guide to Good Eating Color
Fruits
Vegetables
Green
avocado, apples, grapes, honeydew, kiwi, lime
artichoke, asparagus, broccoli, green beans, green peppers, spinach
Orange and Yellow
apricots, cantaloupe, grapefruit, mango, papaya, bananas, peaches
carrots, orange pepper, sweet potatoes, yam, yellow onions, squash
Purple and Blue
blueberries, blackberries, plums, raisins
eggplant, purple cabbage, purple flesh potato
Red
cherries, cranberries, pomegranate, red grapefruit, red grapes, watermelon, strawberries
beets, red onions, tomatoes, rhubarb, red peppers 11
Food Group
Snack Healthy!
Fruits and Vegetables
Snack Ideas
raisins, baby carrots, cucumbers, bell peppers, grape tomatoes, apples, peaches, plums, pears, bananas, unsweetened apple sauce, cherries and cranberries
Protein or Dairy
plain or spiced nuts and seeds, low-fat yogurt, fatfree yogurt, low-fat string or cottage cheese, fruit and nut mix
Grains
whole-grain granola bars, Cheerios, Grape Nuts, single serving baked chips, graham crackers, light popcorn, brown rice cakes 12
Your Breakfast Cereal Guide Go General Mills Fiber One General Mills Cheerios General Mills Total Whole Grain General Mills Wheaties Kashi Go Lean Kellogg’s All Bran Extra Kellogg’s All Bran Original Kellogg’s Product 19 Nabisco Shredded Wheat Nature’s Path Mesa Sunrise Nature’s Path Multigrain Oatbran Flakes Post Grape Nuts
Slow Fiber One Honey Nut Clusters Frosted Mini Wheats Honey Nut Shredded Wheat Kashi Go Lean Crunch Kashi Good Friends Kellogg’s Smart Start Healthy Heart Post Banana Nut Crunch Post Raisin Bran
Stop General Mills Cinnamon Toast Crunch General Mills Cocoa Puffs General Mills Trix General Mills Reese’s Puffs Kellogg’s Frosted Flakes Post Cocoa Pebbles Post Fruity Pebbles Post Honey-Comb Post Waffle Crisp
13
Easy Salad Dressing Makes up to 12 servings 1 serving equals 2 tablespoons Ingredients Preparation • • • • •
½ cup olive oil (or other oil) 1 teaspoon honey ¼ cup balsamic vinegar** ¼ teaspoon salt ½ clove garlic, minced
1. 2. 3.
Other dressing options: ** Citrus Dressing: use lemon, lime, orange or grapefruit juice in place of vinegar ** Honey Mustard Dressing: use Dijon or stone ground mustard in place of vinegar
4.
Whisk ingredients in a mixing bowl until well combined Adjust to taste Pour over salad or cooked vegetables Use right away or store in air tight jar in the refrigerator for up to 1 week
** Ranch Dressing: use plain yogurt, pinch of fresh dill and chives, finely chopped in place of vinegar. Leave out honey
14
Add Flavor Without Salt and Fat! Use Herbs and Spices Herb or Spice
Taste or Flavor
Use in
• Combination of cinnamon, clove and nutmeg • Native to West India
Sausages, braised meats, poached fish, cooked fruits, puddings, pies, and relishes
• Aromatic green leaf • Member of the mint family
Tomato dishes, pesto, egg dishes, salads, fish and marinades
Cayenne
• Very powerful ground hot pepper • Native to French Guiana
Soups, sauces, fish, and eggs
Chives
• Fine, hollow green top of a very small onion
Salads, egg and cheese dishes, fish soups, and sauces
All Spice
Basil
15
Add Flavor Without Salt and Fat! Use Herbs and Spices Herb or Spice Cilantro
Curry
Dill
Garlic
Taste or Flavor • Light green aromatic leaf • Shaped like flat parsley but has a stronger flavor
Use in Salads, salsa, sauces, soups, eggs, and dressings
• Mixture of 20 spices including turmeric, cumin, Cabbage, broccoli, coriander, ginger, clove and cauliflower, fish, meat and rice cinnamon • Peppery and yellow in color • “Dill pickle” flavor
Soups, sauerkraut, pickling, vegetables, sauces and shellfish
• Part of the onion family • Strong and hot flavor
Everything from meats, vegetables, sauces, salads, and seafood 16
Add Flavor Without Salt and Fat! Use Herbs and Spices Herb or Spice Ginger
Taste or Flavor • Spicy • Light brown knobby root
Use in Desserts, fruits, tea, pickling, Chinese, Caribbean and Japanese dishes
Mint
• Cool flavor • Spearmint and peppermint are most popular
Fruits, tea, water, fruit drinks, peas, carrots, jellies, soups and sauces
Nutmeg
• Sweet flavor • Grown in the Netherlands, East and West Indies
Pies, cream sauces, soups, chicken, veal, vegetables, desserts and breads
Oregano
• Strong flavor • From Italy and Mexico
Italian and Mexican dishes, tomato sauces, soups, stews, meats, salads and marinades
Paprika
• Mildly spicy and sweet red pepper flavor
Fish, seafood, garnish, salads and sauces 17
Add Flavor Without Salt and Fat! Use Herbs and Spices Herb or Spice
Taste or Flavor
Use in
• Green leaf, curly or flat with a delicate, sweet flavor
Garnish, stews, sauces, salads, vegetables and potatoes
Rosemary
• Very aromatic light green leaf resembling pine needles
Lamb, fish, beef, sauces, soups, stews, salads, bread and marinades
Sage
• Pungent gray green herb with fuzzy oblong leaves
Stuffing, meat, poultry, soups, stews, salads and fish
Thyme
• Tiny brownish green leaf and very aromatic
Soups, chowders, stocks, sauces, meats, poultry and salad dressings
Turmeric
• Yellow root of the ginger family • Mild, peppery flavor
Curry powder, pickles, relish, salads, eggs and rice
Parsley
18
Check the Nutrition Label Better-for-you-foods have‌ Nutrition Facts Fat: no more than 3 grams per serving Sugar: no more than 8 grams per serving Salt or Sodium: no more than 200 milligrams per serving
Fiber: at least 3 grams per serving 19
Food Safety Tips Clean
Separate
Wash hands and kitchen surfaces often with hot, soapy water.
Use different cutting boards for meat and vegetables.
Cook
Chill
Use a thermometer to cook to the right temperature.
Refrigerate leftovers within 2 hours. Store at less than 40ยบ F. 20
Food Storage Tips How long can I keep it for? Food
Refrigerator
Freezer
Bacon
7 days
1 month
Beef, roast and steaks
3-5 days
6-12 months
Beef, ground
1-2 days
3-4 months
Chicken or turkey, whole
1-2 days
3-4 months
Chicken or turkey, pieces
1-2 days
1 year
Eggs, fresh in shell
3 weeks
Do not freeze
Eggs, hard-boiled
1 week
Do not freeze
Ham, slices
3-4 days
1-2 months
Hot dogs
1 week (opened) 2 weeks (unopened)
1-2 months
Fish
1-2 days
6 months (lean fish) 2-3 months (fatty fish) 21
Food Storage Tips How long can I keep it for? Food
Refrigerator
Freezer
Ketchup (opened)
6 months
Do not freeze
Lunch meats
3-5 days (opened) 2 weeks (unopened)
Do not freeze
Mayonnaise (opened)
2 months
Do not freeze
Meat and poultry (cooked)
3-4 days
2-3 months
Mustard (opened)
1 year
Do not freeze
Pork chops
3-5 days
4-6 months
Pork or veal, roasts
3-5 days
4-6 months
Salad dressings (opened) not home made
3 months
Do not freeze
Spaghetti sauce (opened)
5-7 days
Do not freeze 22
Healthy Cooking Methods Cooking Method
Technique (How To)
Roasting
You can roast foods on a baking sheet or in a roasting pan using the oven. Use a rack inside the roasting pan to collect fat drippings from meat.
SautĂŠing
Use a nonstick pan to cook small pieces of food using broth, nonstick cooking spray or water in place of oil.
Steaming
Use a steamer placed above boiling water. You can add seasonings to the water to add flavor to the food while it cooks.
Stir-frying
Cooks small, same sized pieces of food using a large non-stick frying pan. Only a small amount of oil or nonstick cooking spray is needed. 23
Healthy Cooking Methods Cooking Method
Technique (How To)
Baking
Place food in a pan or dish surrounded by the hot, dry air of your oven. You may cook the food covered or uncovered.
Braising
Brown the food first in an open or covered pan on top of the stove, and then slowly cook it in the oven with a small quantity of liquid.
Grilling and Broiling
Exposes fairly thin pieces of food to direct heat. Place food on a broiler rack below a heat element.
Poaching
Gently boil ingredients in water or a flavorful liquid such as broth, vinegar or juice until they're cooked through and soft. 24
Measurement Conversions Unit of Measure (dry or solid)
Equals (tablespoons or teaspoons)
1 tablespoon
3 teaspoons
1/16 cup
1 tablespoon
1/8 cup
2 tablespoons
1/4 cup
4 tablespoons
1/3 cup
5 tablespoons and 1 teaspoon
3/8 cup
6 tablespoons 25
Measurement Conversions Unit of Measure (dry or solid)
Equals (tablespoons or teaspoons)
1/2 cup
8 tablespoons
2/3 cup
10 tablespoons + 2 teaspoons
3/4 cup
12 tablespoons
1 cup
48 teaspoons
1 cup
16 tablespoons 26
Measurement Conversions Unit of Measure
Equals
8 fluid ounces
1 cup
1 pint
2 cups
1 quart
4 cups
1 gallon
4 quarts
16 ounces
1 pound 27
Asia and India
Vietnamese Summer Rolls
28
Vietnamese Summer Rolls Makes up to 4 servings Ingredients •
• • • • • • • •
2 ounces rice vermicelli noodles 4 sheets rice paper (12-inch size) 4 lettuce leaves 1 cup shredded carrots 16 fresh mint leaves 8 shrimps, cooked and chilled 1/2 cup hoisin sauce 1/4 cup bean sauce 1/4 cup plum sauce
Preparation 1.
2. 3.
4.
Soak noodles in water for 15 minutes and drain. Soften each rice paper in lukewarm water. Place ¼ of the vegetables and noodles on one side of each rice paper, then shrimp in the middle. Fold sides of paper in. Roll together. Mix sauces for dipping, thin with water if needed.
29
Basic Congee (“Jook”)
30
Basic Congee (“Jook”) (Chinese Breakfast Porridge) Makes up to 6 servings
Ingredients • • •
3/4 cup long grain rice 9 cups water 1 teaspoon salt
** Turkey, chicken, fish, vegetables, and peanuts can be added as desired **
Preparation 1.
2.
3.
In large pot, bring water and rice to a boil. Reduce heat to medium-low. Place lid on the pot, tilting it to allow steam to escape. Cook on medium-low heat, stirring occasionally, 60-75 minutes until thickened. Add salt and serve with your choice of meat, vegetables, and nuts. 31
Stir-Fried Baby Bok Choy
32
Stir-Fried Baby Bok Choy Makes up to 4 servings Ingredients • • • • • • • •
4 bunches baby bok choy 1 ½ tablespoons vegetable oil for stir-frying 2 slices ginger, minced 2 tablespoons soy sauce 1 teaspoon sugar, or to taste 1/4 teaspoon salt 1/4 cup water A few drops sesame oil
Preparation 1. 2.
3. 4.
Wash bok choy and drain. Slice bok choy stalks and leaves lengthwise. Heat vegetable oil in wok or pan. Add ginger and stir-fry for 30 seconds. Add the bok choy stalks, then the leaves. Stir in soy sauce, sugar, and salt. Stir-fry on high heat for 1 minute, then add water. Cover and simmer 2 minutes. Stir in sesame oil and serve. 33
Stir-Fried Tofu with Vegetables
34
Stir-Fried Tofu with Vegetables Makes up to 4 servings Ingredients • • • • • • • • •
1/2 cup low-sodium vegetable broth 1 tablespoon soy sauce 1 tablespoon rice wine 2 teaspoons sesame oil 1 tablespoon each, minced garlic and ginger 1/8 teaspoon red pepper flakes 12 ounces tofu 2 tablespoons canola oil 1 cup mixed vegetables of choice
Preparation 1.
2.
3. 4.
Combine vegetable broth, soy sauce, rice wine, sesame oil, garlic, ginger, and red pepper flakes in a small bowl. Cut tofu into 1-inch squares and blot dry. Heat canola oil in pan on medium-high heat and stir-fry tofu 1-2 minutes, until brown. Add vegetables and broth mixture, cook for 4 minutes. 35
Hominy Corn Porridge Makes up to 2 servings Ingredients • • • • • •
• •
•
1/2 cup hominy corn 6 cups water 2 cinnamon sticks 1/4 tablespoon salt 1/3 cup flour 2 cups unsweetened coconut milk 1 tablespoon grated nutmeg 2 tablespoons maple syrup 1/2 cup evaporated fat free milk
Preparation 1.
2. 3.
Soak corn in water overnight. Place soaked corn with the soaking water, cinnamon, and salt in a saucepan. Bring to a boil. Simmer for 1 hour and 30 minutes. Mix flour and coconut milk, then stir into the saucepan. Bring porridge back to boil. Add nutmeg. Simmer for 5 minutes. Add syrup and evaporated milk. Cook for 5 minutes more. Serve hot. 36
Masoor Daal
37
Masoor Daal Makes up to 4 servings Ingredients • • • • • • • •
1. 1 cup red lentils or beans 1 inch of ginger, finely diced 2. 1/4 teaspoon ground turmeric 1 teaspoon salt 1/2 teaspoon cayenne pepper, or to taste 4 teaspoons vegetable oil 3. 4 teaspoons dried onion 1 teaspoon cumin powder
Preparation Rinse lentils. Place in saucepan with ginger, turmeric, salt, and cayenne. Cover with 1 inch of water and bring to a boil. Skim off foam that forms on top. Reduce heat and simmer, stirring occasionally, until lentils are tender and soupy. In a microwave safe dish, mix oil, onion, and cumin powder. Microwave on high for 45-60 seconds. Stir into lentil mixture. 38
Caribbean
Jerk Chicken
39
Jerk Chicken Makes up to 4 servings Preparation
Ingredients •
• • • • • • • • •
Spices: ½ of one nutmeg, 1 cinnamon stick, 1 tablespoon coriander seeds, 1 teaspoon whole cloves, 6 pimiento seeds and 1 teaspoon black peppercorns 1 bunch scallions, chopped 1 large onion, chopped 2 Scotch Bonnet peppers* *Wear gloves to handle peppers!* 10 sprigs thyme 10 garlic cloves 1/2 cup fresh lime juice 1 cup soy sauce 1/2 cup sugar 1 whole chicken, cut up
1.
2.
3. 4. 5.
Grind spices and toast in a dry skillet. In a food processor, puree scallions, onion, Scotch Bonnet peppers, thyme, and garlic. Combine with spices in a bowl. Stir in lime juice, soy sauce, and sugar. Score chicken and season with salt. Spoon jerk marinade over chicken and rub into scores. Marinate in fridge for 2 hours. Bake at 350º F for 35 minutes. 40
Smothered Greens Makes up to 6 servings Ingredients • • • • • • • • •
2 pounds of collard greens 2 tablespoons canola oil 1/4 pound dark turkey meat 2 garlic cloves, crushed 1/4 teaspoon cayenne pepper 1 onion, chopped 1 teaspoon ginger, chopped 3 cups water Salt and pepper to taste
Preparation 1. 2. 3.
4. 5.
Wash collards well with cold water and remove stems. Slice collard leaves into bitesize pieces. Heat canola oil in a large pot and add all ingredients except for collards and water to make turkey stock. Sauté for 3-4 minutes until fragrant. Add water and greens to turkey stock in pot. Cook for 20-30 minutes. Add salt and pepper. 41
Callaloo
42
Callaloo (Dark Caribbean Leafy Greens) Makes up to 6 servings
Ingredients • 1 cup coconut milk • 6 cups water • 2 pounds callaloo or collards, washed and trimmed • 1 pound okra, sliced • 1/2 onion, sliced • 6 garlic cloves, chopped • Salt and pepper to taste • 1 hot pepper (Habanero or Scotch Bonnet) *
Preparation 1. 2. 3. 4. 5.
Boil coconut milk and water in a large pot over medium heat. Add all of the other ingredients. Cover the pot, turn heat to low, and simmer for 1 hour. Remove hot pepper and stir mixture into a soup consistency. Serve hot over brown rice.
*Wear gloves to handle pepper!*
43
Channa (Baked Chickpeas) Makes up to 2-4 servings Ingredients • 2 cans low-sodium chickpeas • 1 tablespoon canola oil • 1 teaspoon garlic powder • 1/2 teaspoon chili powder • 1/4 teaspoon sea salt
Preparation 1. 2.
Rinse chickpeas in water. Mix chickpeas with oil and seasonings. 3. Spread on a baking tray in a single layer. 4. Bake at 350º degrees F for 30-45 minutes, stirring half way through, until golden brown. 5. Cool and store in air tight container.
44
Cheese Grits Makes up to 2 servings Ingredients • • • •
1 cup low-fat milk 1 cup water 1/2 cup grits (dry) 1/4 cup of 2% cheddar cheese, grated • Dash of paprika
Preparation 1. 2. 3. 4. 5.
Boil milk and water in a saucepan at medium heat. Stir in grits and reduce heat to low. Cover pot with a lid and simmer 5-7 minutes, stirring occasionally. Remove from heat and spoon grits into a bowl. Sprinkle grated cheese and paprika on top. 45
Coconut Cookies
46
Coconut Cookies Makes up to 24 cookies Ingredients • • • • • • •
4 tablespoons butter 1/2 cup sugar 1 egg 1/2 teaspoon lime juice 1/4 cup low-fat milk 2 cups all purpose flour 1 ½ teaspoons baking powder • 1/4 teaspoon salt • 2 cups grated coconut
Preparation 1. 2. 3. 4.
5.
Cream together butter and sugar in large bowl with an electric beater. Stir in egg, lime juice, and milk. In a separate bowl, combine dry ingredients and coconut. Add to egg and butter mixture. Drop 1 tablespoon of dough for each cookie onto a baking sheet lightly greased with butter. Bake 350º F for 15-20 minutes. 47
Crispy “Oven-Fried”Chicken Makes up to 2 servings Preparation
Ingredients • • • •
2 skinless chicken breasts 1 egg, beaten 1/3 cup breadcrumbs 1 tablespoon canola oil
1. 2. 3. 4.
Line a baking sheet with aluminum foil. Combine canola oil and breadcrumbs in a bowl. Dip each chicken breast into the beaten egg, then into the breadcrumbs to coat. Place on baking sheet and bake at 450º F for 30 minutes.
48
Yams with Codfish Makes up to 4 servings
Preparation
Ingredients • • • •
4-6 ounces boneless, salted codfish 1 medium onion, sliced 1/2 bell pepper, diced 1/4 hot pepper *, diced (Habanero or Scotch bonnet)
1.
Black pepper to taste 1 ½ pounds yams, peeled and cut into 2-inch cubes 4 tablespoons olive oil Garnish: avocado slices
2.
*Wear gloves to handle pepper*!
• • • •
3.
Soak fish in a bowl of boiling hot water for 5 minutes. Drain and repeat 2 times, until salt is removed to your liking. Tear fish into small pieces. Mix in onion, diced peppers, salt, and black pepper. Bring yams to a boil in a large pot and simmer for 15-20 minutes, until soft. Drain and set aside. Heat oil in pan. Add fish mixture and cook for 6 minutes. Mix in the yams and cook 2-3 minutes more. Serve hot. 49
Collard Greens Makes up to 4 servings Ingredients • • • • • • • •
1 tablespoon olive oil 1. 2 garlic cloves, chopped 2. 1 pound collard greens 1 cup low-sodium broth 1 tablespoon balsamic vinegar 2 teaspoons sugar 3. Pinch of salt Red pepper flakes to taste 4.
Preparation Wash the greens and trim the stems off the leaves. Roll 2-3 leaves together like a cigar and slice once lengthwise, and then cut cross-wise into 1inch pieces. Heat the oil in a large skillet. Cook garlic for 1 minute. Stir in greens and other ingredients. Cover and cook for 45 minutes, adding water as needed. 50
Caribbean Shepherd’s Pie
51
Caribbean Shepherd’s Pie Makes up to 4-6 servings Ingredients • 2 pounds yucca or potato, peeled and cubed • 1 tablespoon butter • 1 tablespoon canola oil • 1 large onion, diced • 1 medium carrot, diced • 1 pound lean ground beef • 2 tablespoons store-bought Jerk seasoning • Salt, pepper, and paprika to taste
Preparation 1. 2. 3. 4. 5. 6.
Boil yucca for 15-20 minutes Drain and mash the yucca, then mix in the butter. Sauté onion and carrots in oil for 5 minutes. Set aside. Brown ground beef in pan. Add onion, carrots, and Jerk seasoning. Layer beef and yucca in a 2 quart casserole dish. Sprinkle with seasonings. Bake at 350º F for 25 minutes. 52
Latin America and South America
Arepas de Chocolo con Queso
53
Arepas de Chocolo con Queso (Colombian Corn Cakes) Makes up to 4 servings Ingredients • • • •
•
5 cups fresh corn kernels 1/2 teaspoon brown sugar 1/2 teaspoon sea salt 1 tablespoon unsalted butter, plus more if needed 4 slices part-skim mozzarella cheese to serve
Preparation 1. 2.
3. 4.
In a blender, puree all the ingredients until a thick batter is formed. Melt butter in skillet over medium heat. Add ¼ cup of batter onto the skillet for each arepa. Cook 2 minutes until golden brown. Flip over to cook other side. Transfer to foiled platter. Serve with cheese on top. 54
Alcapurrias (Ground Beef Fritters) Makes up to 15 servings Ingredients Dough: • 5 green plantains • 2 pounds yautia (taro root) • 2 teaspoons salt • 1 packet Sazón with achiote • 1 tablespoon butter Stuffing: • 1/2 pound lean ground beef • 1/2 teaspoon each of: dried oregano, olive oil, Sazon with achiote, salt, and capers • 1/4 teaspoon black pepper
Preparation 1.
2.
3.
Peel bananas and yautia, soak in salted water, and then grate finely. Mix in the salt, Sazón and butter. Refrigerate for 3 hours. In an oiled pan, brown the meat. Add spices and oil. Cook for 15 minutes. Spread ¼ cup of dough onto aluminum foil. Fill with spoonful of meat. Cover with more dough. Bake at 375º F until golden brown. 55
Arroz Con Pollo
56
Arroz Con Pollo Makes up to 5-8 servings Ingredients • • • • •
• • •
1 pound diced chicken breast 1/4 cup olive oil 2 cups of chopped carrots and celery 1 small can tomato sauce 1/2 cup Sofrito (finely chopped cilantro, garlic, onion, peppers, scallion, salt, oil) 1 tablespoon salt 2 cups brown rice 4 cups boiling water
Preparation 1. 2.
3.
In a large pan, brown the chicken and set aside. Heat oil over medium heat and cook vegetables, tomato sauce, Sofrito, and salt for 5 minutes. Stir in the chicken and rice. Add boiling water until about 1 inch above the rice. Boil uncovered until water is absorbed. Cover and continue to cook over low heat for 30 minutes. 57
Sancocho
58
Sancocho (Traditional Latin American Soup) Makes up to 4 servings Ingredients • • • • • • • • • •
2 tablespoons olive oil 5 garlic cloves 1 ½ pounds lean beef, cubed 1/2 cup each: chopped yellow onion, green pepper, celery 1/4 cup of cilantro, chopped 4 quarts beef stock 4 medium tomatoes, chopped 1 each: cubed yellow plantain, sweet potato, and chayote 3 medium potatoes, cubed 2 ears corn, kernels sliced off
Preparation 1.
2.
3.
In a pot over medium-low heat, combine oil, garlic, beef, and onions. Stir until beef is brown on all sides. Add in peppers, celery, cilantro, tomatoes, and 1 quart of stock. Cook down until reduced by half. Season with salt and pepper to taste. Add in all the remaining vegetables and stock. Cook until meat is tender and the vegetables are soft. 59
Chimichurri Sauce Makes up to 10-15 servings Ingredients • 1 cup fresh parsley • 3/4 cup extra virgin olive oil • 4 tablespoons red wine vinegar • 2 tablespoons dried oregano • 1 ½ teaspoons ground cumin • 1 teaspoon salt • 1/2 tablespoon garlic • 1 tablespoon lemon juice • 1 tablespoon chopped red onion
Preparation 1.
2.
Using a food processor, blend parsley, olive oil, red wine vinegar, oregano, cumin, salt, garlic, lemon, and red onion for 10 seconds on medium speed. Use this sauce to marinate meats, seafood, or chicken. It can also be added to cooked vegetable or meat dishes.
60
Bistec Encebollado (Latin Style Steak and Onions) Makes up to 4-6 servings Ingredients • • • • • • • • •
Preparation
2 pounds lean beef or 1. Put all ingredients in a chicken, thinly sliced gallon-size plastic bag and 1/2 cup olive oil shake to mix. Refrigerate for 4 2 tablespoons minced garlic hours or overnight. 2 large white onions, sliced in 2. Put all ingredients from the bag rings in a skillet and bring it to a boil. Cook over low heat, covered, for 2 large carrots, chopped about 40 minutes. 2 green or red peppers, sliced 3. Serve with brown rice and a 1/4 cup white vinegar green salad. 1½ cups water 1 teaspoon salt 61
Chicken Quesadillas Makes up to 4 servings Ingredients • • • • • • • •
1 tablespoon vegetable oil 2 green and 2 red bell peppers, chopped 1 onion, chopped 1 pound chicken breast, diced 1/4 cup chopped cilantro 8 whole wheat tortillas 8 ounce low-fat cheddar cheese, shredded 8 ounce part-skim mozzarella cheese, shredded
Preparation 1. 2.
3.
4.
Preheat oven to 350º F. Heat oil in a large saucepan. Stir in the peppers, onions, and chicken. Cook for 10 minutes until the vegetables are soft. Layer half of each tortilla with the chicken mixture. Sprinkle cilantro and cheese on top. Fold tortillas in half. Bake on a greased sheet pan until cheese has melted, about 10 minutes.
62
Chicken Tacos Dorados Makes up to 5 servings Ingredients • • • • • • • • • •
1 tablespoon olive oil 1 cup chopped onions 1 cup chopped tomatoes 1 teaspoon chili powder 1/2 teaspoon sea salt 1/2 teaspoon garlic powder 3 cooked skinless chicken breasts, diced 1 cup part-skim mozzarella 10 whole-wheat tortillas Garnish: lettuce, cilantro, and low-fat sour cream
Preparation 1.
2.
Preheat oven to 450º F. Heat oil in pan and cook onions until translucent. Add tomatoes, spices and chicken. Cook for 15 minutes, stirring occasionally. Spoon chicken mixture onto tortillas and roll up tightly. Bake for 15 minutes until crispy. Sprinkle cheese on top and bake 5 minutes more. Garnish with lettuce, low-fat sour cream, and cilantro on top. 63
Mangu (Mashed Plantains) Makes up to 4 servings Preparation
Ingredients • • • • • • •
4 green plantains 1 tablespoon olive oil 2 red onions, chopped 1 tablespoon vinegar 1 tablespoon butter 1 cup cold water 1 teaspoon sea salt
1.
2. 3.
Peel the plantains and cut into 8 pieces. Boil the plantains for 25-30 minutes. Heat oil in a shallow pan. Cook onions with vinegar for 3-4 minutes. Set aside. Drain cooked plantains and mash with a fork. Add butter, cold water, and salt. Keep mashing until smooth. Place cooked onions on top. Serve with eggs or low-fat cheese. 64
Morir Soñando (“To Die Dreaming” Drink) Makes up to 4 servings
Ingredients 1/4 teaspoon brown sugar 2 cups of low-fat milk (soy or almond milk) • 1/2 teaspoon vanilla • 2 cups of fresh squeezed orange juice • Lots of crushed ice • •
Preparation 1. 2. 3.
Mix milk, sugar, and vanilla until sugar has dissolved. Add orange juice and whisk. Pour over ice and serve with a straw.
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Dominican Pastelon Makes up to 8 servings Ingredients • • • • • • • • •
2 tablespoons olive oil 1. 1 pound ground turkey 1 red onion, chopped 1 green pepper, chopped 2. 1 teaspoon crushed garlic Pinch of sea salt and pepper 6 ripe yellow plantains, peeled 3. 1/4 cup butter 1 cup low-fat cheddar cheese, grated
Preparation In a skillet, heat oil and cook the turkey, onion, green pepper, garlic, salt, pepper, and 2 tablespoons of water. Boil plantains until tender. Use a hand mixer to puree plantains and butter. In a 9x9 baking pan, layer half the plantains, then 1/3 cup cheese, then the turkey. Layer another 1/3 cup cheese, rest of plantains, and rest of cheese. Bake at 350º F for 15 minutes. 66
Shrimp Ceviche
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Shrimp Ceviche Makes up to 4 servings Ingredients • • • • • • • • •
• •
2 pounds shrimp, peeled 2 red onions, sliced 2 tablespoons and 1/2 teaspoon sea salt, divided 3 tomatoes, diced 3 cups fresh orange juice 1 cup fresh lemon juice 2 tablespoons ketchup 1 tablespoon mustard 1 tablespoon fresh cilantro or parsley, chopped 2 tablespoons olive oil Pepper to taste
Preparation 1. 2.
3.
Boil shrimp in salted water for 1 minute. Drain water and let shrimp cool. Soak onions in a bowl with water and 2 tablespoons of sea salt for 10 minutes to sweeten onions. In a bowl, mix onions, tomatoes, orange juice, lemon juice, ketchup, mustard, cilantro, oil, ½ teaspoon salt, and pepper to taste. Mix in chilled shrimp.
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Lomo Saltado (Stir-fried Beef and Potatoes) Makes up to 4 servings
Preparation
Ingredients • • • • • • • • • •
1/4 cup red wine vinegar 1 tablespoon soy sauce 1/2 teaspoon brown sugar 1 each of yellow, red, and green pepper, cut into strips 2 tablespoons olive oil 1 pound sirloin beef strips 1 red onion, cut into strips 2 garlic cloves, chopped 5 red potatoes, peeled, boiled, and cut into strips 2 tomatoes, cut into wedges
1. 2.
3.
In a bowl, stir together vinegar, soy sauce, sugar, and peppers. Set sauce aside. Heat 1 tablespoon oil in a skillet over medium heat. Add beef and cook for 3 minutes, set aside. Heat remaining oil in skillet to cook onion and garlic until brown. Mix cooked beef back into skillet. Transfer beef and vegetables onto a plate. Pour sauce on top. Stir in tomatoes and cooked potatoes. 69
Cuban Picadillo Makes up to 4 servings Ingredients • • • • • • • • • • •
1 tablespoon olive oil 1 pound lean ground beef or turkey 1 onion, chopped 1 green pepper, chopped 2-3 garlic cloves, chopped 15 ounces canned tomato sauce 1/4 cup dry white wine 1 cup olives 1/2 cup raisins 2 bay leaves Salt and pepper to taste
Preparation 1.
2.
3. 4.
Heat oil in a skillet. Cook the beef or turkey, onion, green pepper, and garlic until brown. Add tomato sauce, wine, olives, raisins, bay leaves, salt, and pepper. Cover and simmer for 30 minutes, stirring frequently. Serve over brown rice.
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Middle East and Europe
Fava Bean Soup
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Fool Nabed (Egyptian Fava Bean Soup) Makes up to 4 servings Ingredients Preparation •
• • • • • •
2 cups fava beans (broad beans), soaked overnight or 4 cups of canned fava beans 6-8 cups water to soak beans 1 teaspoon cumin 2 garlic cloves, crushed 1/3 cup olive oil 1/4 cup lemon juice Garnish: 2 tablespoons fresh parsley, finely chopped
1.
2.
Drain beans and save 6 cups of the soaking water. Peel skins off and place beans with saved water in a saucepan. Bring to a boil. Reduce heat to medium and simmer for 45 minutes. Puree beans in a blender. Return beans to saucepan and add the rest of the ingredients. Bring to a boil (add water if needed). Simmer for 5 minutes. Garnish with parsley. 72
Birum Ruz (Egyptian Rice Casserole) Makes up to 4 servings Ingredients • • • • •
1. 2 cups low-fat milk 2 cups light cream 2. 2 cups brown or wild rice 1/2 teaspoon salt 1 teaspoon unsalted butter or Smart Balance 3.
Preparation Heat milk and cream to a light boil. Put rice in casserole dish, adding hot milk and cream. Stir in salt. Bake at 400º F for 35 minutes. Place butter on top of the rice. Allow to bake for another 20 minutes or until the rice has browned on top.
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Real Hummus
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Real Hummus Makes up to 3 servings Ingredients • •
• • • • • •
1 garlic clove 15 ounces canned garbanzo beans (chickpeas), reserve about a tablespoon for garnish 4 tablespoons lemon juice 2 tablespoons tahini 1 clove garlic, chopped 1 teaspoon salt 2 tablespoons olive oil Pepper to taste
Preparation 1.
2. 3. 4.
In a blender, puree the garbanzo beans, lemon juice, tahini, garlic, and salt until creamy and well mixed. Transfer the mixture to a medium serving bowl. Pour olive oil on top and sprinkle with pepper. Garnish with reserved garbanzo beans. 75
Baba Ghanoush
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Baba Ghanoush Makes up to 3 servings Ingredients • • • • • • •
1 eggplant 1/4 cup lemon juice 1/4 cup tahini 2 tablespoons sesame seeds 2 cloves garlic, minced 1 ½ tablespoons olive oil Salt and pepper to taste
Preparation 1.
Place eggplant on greased baking sheet and pierce the skin with a fork. Roast at 400º F for 30-40 minutes, turning occasionally, until soft. 2. Cool eggplant in bowl of cold water, then peel skin off. In a food processor, puree eggplant with remaining ingredients. Refrigerate for 3 hours before serving. 77
Mediterranean Cucumber and Yogurt Salad
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Mediterranean Cucumber and Yogurt Salad Makes up to 6 servings Ingredients •
• • • • •
1 European cucumber or 3 Persian cucumbers, finely chopped or grated 2 cups drained yogurt 2 to 3 garlic cloves, mashed with 1/4 teaspoon salt 2 tablespoons chopped fresh mint Salt and pepper to taste 2 tablespoons olive oil
Preparation 1.
2.
Toss cucumber with a generous amount of salt and leave in a colander in sink for 15-30 minutes. Rinse and drain on paper towels. Mix together yogurt, garlic, mint, salt, pepper, and olive oil. Stir in the cucumbers. Adjust seasonings to taste and serve.
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United States of America
Easy Day Vegetable Lasagna
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Easy Day Vegetable Lasagna Makes up to 10 servings Ingredients • • • • • •
• • • •
1 tablespoon olive oil 8 scallions, chopped 2 garlic cloves, minced 1 cup mushrooms, sliced 48 ounces jar of spaghetti sauce 8 ounces each: part-skim ricotta cheese and shredded part-skim mozzarella 10 ounces frozen spinach 1 egg 1/2 teaspoon garlic powder 8 ounces lasagna noodles
Preparation 1.
2.
Heat oven to 350º F. Heat olive oil in a pan to cook scallions, garlic, and mushrooms. Add sauce and set aside. In a bowl, mix ricotta cheese, spinach, egg, and garlic powder. In a greased casserole dish, layer sauce mixture, noodles, and spinach mixture. Repeat layers, then top with noodles and remaining sauce. Cover with foil and bake for 45 minutes. Top with mozzarella and bake 15 minutes more. 81
Baked Apples Makes up to 2 servings Ingredients • • • • •
2 apples (Fuji or Gala or Granny Smith) 2 tablespoons raisins 1/4 cup chopped walnuts 2 tablespoons maple syrup 1 tablespoon butter
Preparation 1.
2. 3. 4.
Core apples, making ¾ inch wide cavity in middle of the apple, stopping before the bottom. Peel skin off top inch of each apple. Fill apple cavity with raisins and walnuts. Place apples in a baking dish. Drizzle with syrup and top with butter. Bake at 350º F for 45-60 minutes. 82
Carrot Raisin Salad
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Carrot Raisin Salad Makes up to 6 servings
Ingredients • •
• • • •
4 cups shredded carrots (about 3-4 large carrots) 8 ounces canned crushed pineapple, liquid drained and saved 1/3 cup raisins 1/3 cup plain yogurt 2 tablespoons light mayonnaise Pinch of salt
Preparation 1. 2.
3. 4.
In a medium bowl, combine carrots, pineapple and raisins. In a separate bowl, combine 2 tablespoons saved pineapple juice with yogurt, mayonnaise, and salt. Add yogurt mixture into carrots and stir well. Chill in refrigerator until ready to serve.
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Lentil Chowder Makes up to 4 servings
Ingredients • • • • • • • • • •
1 pound lentils 7 cups of water 2 tomatoes, halved, seeds removed 3 ounces tomato paste 1 potato, peeled and diced 1/2 acorn squash, peeled 1 green bell pepper, chopped 2 stalks celery, diced 1 tablespoon dried thyme 2 bay leaves
Preparation 1. 2.
Rinse and soak lentils for 30 minutes in lukewarm water. Fill a medium stock pot with 7 cups of water. Add lentils, vegetables, and seasonings. Bring to a boil and cook on low heat for 1 ½ hours. Stir occasionally and add more water as needed.
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Low-Fat Guacamole
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Low-Fat Guacamole Makes up to 4 servings Ingredients • • • • • •
2 zucchinis, chopped 1 scallion, finely chopped 1 garlic clove, minced 1 jalapeno pepper, minced 1 tablespoon lime juice, plus more to taste 1 ripe avocado
Preparation 1.
2.
3.
4.
Steam zucchini for 5 minutes. Drain well and mash. Set aside to cool. Combine scallion, garlic, jalapeno, lime juice, and salt in a medium bowl. Mash avocado and mix into bowl with other ingredients until smooth with small chunks. Squeeze extra lime juice on top.
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Baked Salmon with Cucumber Dill Sauce
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Baked Salmon with Cucumber Dill Sauce Makes up to 2 servings
Ingredients • • • • • • • •
Two 4 ounce salmon fillets Juice of ½ a lemon Black pepper to taste 1/4 cup shredded carrots 1/2 cup plain non-fat yogurt 1/4 cucumber, seeds removed and diced 1 tablespoon dill, chopped 1 teaspoon red wine vinegar
Preparation 1.
2. 3.
Place salmon fillets on aluminum foil. Squeeze lemon juice and sprinkle black pepper on top of salmon. Top with shredded carrots. Wrap each salmon fillet in foil. Bake at 350º F for 20-25 minutes. Cucumber dill sauce: mix the rest of the ingredients and chill. Serve on top of cooked salmon. 89
Glossary •
Baking sheet: a flat, metal pan shaped like a rectangle used to cook food in an oven
•
Baking tray: see “baking sheet” \ Baking sheet or baking tray
•
Brown: cook food for a few minutes until it starts to turn brown
•
Casserole Dish: a large dish that can be used in an oven
•
Coat: cover
•
Core: take out the center and the seeds of a fruit
Casserole dishes
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•
Cubed: cut into small squares or cubes
Cubed meat
•
Dash: like a pinch, a dash is a very small amount; about 1/8 of a teaspoon. It is the amount of an ingredient that you can hold between your thumb and first finger.
•
Diced: cut into very small squares, about ¼ inch or smaller (the size of your pinky fingernail)
•
Drain: separate food from water or broth using a colander (a large bowl with small holes)
•
Garnish: decorate
Diced vegetables
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•
Grate: shred into tiny pieces
•
Halve: cut in half (make two even pieces)
Grated cheese
•
Marinate: soak in dressing, broth, or sauce
•
Mince: cut or grind into very small pieces with a knife or press
•
Pinch: like a dash, a pinch is a very small Minced garlic amount; about 1/8 of a teaspoon. It is the amount of an ingredient that you can hold between your thumb and first finger
•
Puree: turn food into a smooth liquid by mixing in a food processor or blender
•
Saucepan: a round, deep pot, often with one handle Saucepan 92
•
Score: use a knife to make small cuts in a meat or vegetable
•
Simmer: cook at a heat that is just below boiling
•
Skillet: frying pan
•
Skim off: scoop off the foamy part on top of a broth or sauce
•
Stockpot: a large, round pot, often with two handles
Skillet
Stockpot
•
Whisk: mix ingredients quickly with a fork or egg beater until they are soft or fluffy
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