This great Israeli recipe goes part way towards being a curry… but not quite! Interesting combination of ingredients
Today we travel to the small West African Nation of Togo. Here is my version of Togolese Palm Nut Soup. You may have to visit an Afro-Caribbean food store for the Palm Nut Concentrate but it’s worth it for this new taste. There happens to be a great one in Ottawa called Mugena that has a lot of interesting products. This soup is very spicy with the amount of cayenne i used so you may want to use less if you are not a fan of the heat!
- 1 cup of Palm Nut Concentrate
- 1 lb of stewing beef cut in small cubes. I recommend grass fed or organic as it is much more tender
- 1 1/2 cups of chopped eggplant
- 1 grated onion, and 1 chopped onion
- 1 green pepper cut into Julienne strips
- 1 chopped tomato
- 3 chopped cloves of garlic
- 3 cups of water
- 2 beef bouillon cubes
- salt, 1 tablespoon pepper, 1 teaspoon turmeric, 1 teaspoon coriander seeds, 1 tablespoon ginger, 1 tablespoon cayenne pepper or 1 chopped chile pepper
- Heat 1 tablespoon of oil in a frying pan and add the garlic, 1 tablespoon of ginger and grated onion. Cook on medium high heat until the onion becomes more translucent. Add the beef cut in bite sized pieces, pepper lightly, and mix with onion mixture and cook until beef is lightly browned. In Togo the onion mixture is known as N’toutou and is very common in Togolese cooking
- While the beef is cooking you can start heating the soup mixture. In a large pot heat 1 cup of palm nut concentrate, 3 cups of water, the eggplant, chopped onion, tomato, green pepper, the beef bouillon cubes and all of the spices except the ginger. Extra ginger probably wouldn’t hurt either though. Salt to your taste, I used about 1 teaspoon and a little extra sprinkle at the end. Bring the mixture to a boil for several minutes stirring to mix the ingredients well then reduce heat to medium low cooking for about 10 minutes.
- Add the beef mixture and stir well. Simmer cooking slowly for about 30 minutes
- Serve with rice or other traditional African accompaniments
Here are some other links about Togo for additional reading
Some interesting things about great food and supplements we can add to our diets.
once you start eating correct and LIVE foods, your stomach will start shrinking and you will naturally be eating less. Overtime you will eat a full meal only once per day. I myself eat one main meal per day and not even because I’m hungry but because natural foods are SO DELICIOUS! next stage after you cut down on food, you will be able to live off amazon.com – here’s what I mean: you can order vegetable ORMUS, minerals, supplements, colloidals etc., and everything else which POWER up your ALL your bodies. Yes, ALL natural (edible) foods power up your physical mental and spiritual bodies BUT there are certain foods that power up your MENTAL more efficiently, same thing with SPIRITUAL.
here’s a list of foods/supplements that I found(the best):
– First on the list is of course, some type of cleansing, this can be homemade cleanses with herbs…
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Not too long ago I discovered these at a pub on Sparks Street in Ottawa Canada. They were absolutely delicious so I decided to try them out at home. I did both with regular flour tortillas and whole wheat pita bread. With the feta and olives it’s like a greek salad in a Quesadilla.
Ingredients for each Quesadilla
1/4 cup of shredded Mozzarella or Cheddar (I used Dorset English Cheddar)
1/4 cup of crumbled Feta
1/4 cup of shredded Goat Cheese
1/2 Green Pepper cut in Julienne Strips
Hot Pepper Sauce (I used Louisiana Style)
2 Large Whole Wheat Pita or Flour Tortillas (I used the Pitas)
1/4 cup of shredded spinach or lettuce greens
On one of the whole wheat pita put the feta, plum tomatoes, and black olives. Shredded greens are optional Top this with the shredded cheddar. This will melt during cooking and basically glue the pita together.
Heat the vegetable oil on a medium heat setting. Not too hot because we will have to cook the Quesadilla slowly to avoid burning the bread. The feta melts slowly so this is important.
On another pita put the feta, green peppers and hot sauce. Put this pita together with the first to form the single Quesadilla. Press it together a little then slide it into your frying pan.
Cook it slowly on medium heat checking often to make sure it doesn’t burn. Press it together as you begin to the see the cheddar melt. When you see the Pita is beginning to turn a golden brown underneath you can flip it to cook the other side. Again with the second side be careful not to burn and add a little more oil if necessary.
Enjoy with sour cream for dipping.
Here is a photo of Sparks Street I took recently on Canada Day
This is a sandwich I used to make often but since then I have reduced my consumption of poultry and turkey for ethical reasons. That is not to say that I never eat those things, but just much less. It’s a little greasy and fatty but it’s a bit of a treat. I’m surprised I don’t see it at restaurants because it is a delicious indulgence!
What you need to make this sandwich is simple and it has a good combination of flavours. The amounts of meat are up to you but 3-4 slices on each side is what I like
- Bread of any kind but Rye is preferred
- Montreal Style Smoked Meat or Reuben
- Shaved Deli Turkey , Smoked Turkey works really well
- Dill Pickles
- Slices of Cheese of your choosing (I use Mozzarealla a lot but Cheddar is good too)
- 1 Large Tomato Slice
- Black Pepper
- Lay out on a small baking sheet both slices of bread and butter them
- On one slice put the smoked meat, and on the other put the turkey
- Top each type of deli meat with slices of cheese
- Place in a convection oven or toaster oven and toast until cheese melts. You can use a microwave but I largely steer clear of them preferring the convection cooking.
- Take out and top the smoked meat with mustard, lettuce, tomato, pepper, and dill pickle in that order. Just a little pepper on the tomato
- Put a little pepper on the turkey too and put the sandwich together. Slice it in half with a good serrated knife
That’s it – Enjoy with a nice coffee or tea if you like!
A Unique South Pacific Taste Experience
Here are some variations on some popular foods from the tropical Island of Guam. Guam is a large island in the South Pacific and the Chamorro people living there have come up some very tasty recipes with local ingredients. This recipe calls for Anatto (Achoto to the Chamorros) but you can substitute a combination of Paprika and Turmeric if it isn’t available as in my case. Achoto was introduced to the island by the Spanish but the island is a part of the United States today. It is a traditional recipe that all Chamorro girls are expected to master before getting married. The Kelguen inspired tuna combines the tanginess of lemon with the heat of the hot pepper sauce and the tropical flavour of coconut. The lemon gives it a ceviche like flavour and the peppers and coconut give it a tropical twist. I’m sure you will find this to be a different taste experience. If you wish to have a more red coloured rice use 1/2 a tablespoon of turmeric. The coconut oil I used was of the organic variety and it has been found to have a lot of health benefits over regular vegetable oil.
This recipe will serve 4-6 people
Red Rice Ingredients
- 1 cup of rice (I used Basmati)
- 2 tablespoons of coconut oil or vegetable oil
- 2 tablespoons Achoto (Anatto) or 1 1/2 tablespoons paprika and 1 tablespoon turmeric
- 1/2 tablespoon garlic
- 1/2 tablespoon black pepper
- 1/2 tablespoon of salt
- 1/2 cup of chopped onion
Preparation of Red Rice Boil 3 cups of salted water in a medium size pot Add the rice, oil, onions and spices and cook on medium high heat for about 20 minutes stirring occasionally Reduce heat and continue to cook for another 15-20 minutes until rice is fully cooked. At some point taste the food and add more salt or spices to taste. Throughout cooking process stir to ensure bottom of pan does not burn and add a little more water if necessary to maintain a moderately moist texture. Remove from heat and cover.
Kelguen Style Tuna Ingredients
- 2 cans of white tuna or equivalent fresh tuna cut in small pieces
- 1 tablespoon of soy
- 1/2 tablespoon of salt
- 3 tablespoon of coconut or vegetable oil
- 1 cup of chopped onion
- 1 cup chopped organic greens
- 4 tablespoons of shredded unsweetened coconut
- 4 tablespoons of lemon juice
- 2 tablespoons hot pepper sauce or chopped fresh hot peppers to taste
- 1/2 tablespoon of garlic
Kelguen Style Tuna Preparation Begin by heating 3 tablespoons of coconut or vegetable oil. When hot add onion and sautee until translucent. Add the tuna,soy sauce and spices. Stir fry for a couple of minutes. Add the lemon juice and hot pepper sauce or fresh peppers. Reduce heat and add the greens and continue and continue to cook for several minutes on medium low until ingredients are well combined. Serve alongside red rice and enjoy this taste from the beautiful island of Guam. http://en.wikipedia.org/wiki/Guam
A LITTLE BIT OF THE TROPICS IN YOUR MACARONI
I was inspired to come up with a simple new dish with some tropical flair after doing some reading about the tropical island of Guam. I had just been to the grocery store and happened to have some extra Papaya left over from another recipe. The hot pepper sauce is not necessary but it does add some extra zing to it. This recipe incorporates that plus some healthy greens. Papaya is a good source of antioxidants and interestingly it has a enzyme called Papain that can improve digestion!
1 cup of Macaroni (I used Durum Wheat Semolina)
2 cups of water
1 cup of chopped Papaya
1 cup of chopped greens of the hardy variety (spinach, swiss chard etc)
2 tablespoons of vegetable oil (or coconut oil)
1 teaspoon each of clove powder, mustard powder, salt, pepper
2 tablespoons soya sauce
2 tablespoons lemon juice
Optional : 1 tablespoon or so of your favourite hot sauce (I used Billy Bob’s Louisiana Hot Sauce)
Begin by boiling 2 cups of lightly salted water. You may add a dash of olive oil to this for flavouring
Add the macaroni and cook for approximately 10 minutes until tender. Drain the macaroni
Put about 2 tablespoons of oil in a large frying pan and heat on medium high heat
Add the macaroni, papaya, and 2 tablespoons of soya sauce and stir continuously
After cooking for about 5 minutes lower heat to medium low and add in the greens. Drizzle lemon juice over it and stir in
Add clove, mustard powder, salt, pepper. The hot sauce is optional but I recommend it
Let the greens wilt a little in the heat then serve
Let me know how you enjoyed this. Don’t be afraid to experiment and add other tropical fruits or vegetables to this recipe. I’m curious now how a little banana would do!
Here is a photo of Guam I found on the web earlier today. Looks like an amazing place.
Fast, Easy, and Very Spicy!
This is a simple but good recipe I have been making for years. The Potato wedges are baked so there should a little less fat than french fries though the recipe does use some oil. It’s going to be spicy, but if you like you can reduce the amount of cayenne by half. It’s great because you can actually freeze unused portions of the potatoes to eat later! I tried these with both mayo and ketchup on the side and both were great. These ingredients make about 3 portions but just increase the amount of spices appropriately if you want to make more.
2 large red potatoes cut into wedge shapes
For the spice mixture 1 tablespoon each of Paprika, Garlic Powder, Onion Powder Salt, Pepper, Celery Seed, Oregeno, Parsley, Cumin, Cayenne (1/2 tablespoon if you feel it might be too hot to eat!)
Preheat your oven to about 375 degrees Fahrenheit
First put a little vegetable oil in a shallow baking tray and roll the potatoes in the oil.
Put all the spices in a bowl and mix them together
Roll the potatoes in the spice mixture then place them back on the baking tray
Bake for about 35-40 minutes turning them over about halfway though and take them out when they are fork tender. You may need to add a little more oil to the pan to keep the potatoes from getting too dry.
Serve with side of Mayo or Ketchup and make sure there is water on hand to put out the fires
Sweet and Spicy Vegetarian Curry
Recently I made some comments on a Google+ post regarding whether it was necessary to eat eggs or milk. I personally feel that it is no longer necessary to consume those things considering all the great and inexpensive Vitamin B12 supplements out there. There is just too much cruelty in the factory farming industry so I try to reduce my association with it as much as possible. Here is site that details some of the benefits of lentils http://ic.steadyhealth.com/what_are_the_benefits_of_lentils.html. This spicy curry combines potatoes and lentils with some antioxidant rich vegetables. It also has potatoes and fibre from cabbage in it so it should be satisfying without being very high in calories. You can store the leftovers for nutritious and warming lunches throughout the week. It has minimal preparation involved so all there is to do after your curry starts to cook is to wait for your desired thickness in it. If you like, you can increase the amount of cayenne to a full tablespoon to make it really hot. The meal should be ready in an hour.
2 potatoes chopped in 1 inch cubes ,1 onion choppe,d 1 carrot sliced, 1/2 cup of red lentils, 1 cup shredded cabbage, 4 tablespoons of honey, 1 can of sweet green peas. Vegetable oil to fry onions.
You will also need a variety of spices including 1 tablespoon each of cumin, turmeric, mustard powder, salt, black pepper, garlic powder, celery seed, coriander, paprika, and parsley (You can use a ready made curry powder too if you are short on time but I like to make it from scratch!) 1/2 tablespoon each of fenugreek, caraway, clove, cinnamon, cayenne. 1 teaspoon of rosemary, 2 curry leaves and a Bay leaf, Plain Yogurt
Begin by boiling 6 cups of salted water. Chop the potatoes into 1 inch cubes and put them in the boiling water. The skins have a lot nutrition in them. If possible use organic potatoes. After the potatoes have begun to soften up a little bit add the sliced carrots and lentils. Wait another 10 minutes and then fry 1 chopped onion lightly in a frying pan. Add the onions into your pot along with the cabbage. Lower the heat to medium low. Prepare a curry paste by putting all the spices in a smaller bowl, mixing them up, then adding water gradually and stirring to make a paste. Put the paste in your pot and stir in along with the curry and bay leaves. Add in the four tablespoons of honey at this time also. Let the curry simmer for about 40 minutes reducing and thickening. Stir occasionally and add salt and pepper or additional honey to taste. Add in the peas and some shredded greens of any time for the last 5 minutes of cooking time. Serve in a bowl with a dollop of yogurt to temper the spicy heat and garnish with some artful greens on top. A side of salad and some Naan bread will also accompany this very well. I hope you enjoy it. Many other vegetables can be added if desired later such as broccoli, green pepper, or chilies
Not all of us can legally visit Cuba and enjoy its white sandy beaches. But all of you can still visit in a culinary way and enjoy its food! If you aren’t familiar with Cuba it is a large island in the Caribbean with a population of about 11 million people. It’s a communist country but its people have a happy demeanor and are extraordinarily friendly, diverse racially, and gifted in music and dance. Cuba also has free medical care for all of its citizens and lends its doctors to other countries. The country as a state is protective of the values of its revolution but it is experimenting with small scale capitalist ventures. The largest source of foreign currency right now is probably the tourist industry. The cuisine of the island is largely Spanish influenced, but also from its African and immigrant populations. Cuban meals are not usually served in courses instead most dishes are served at once. During my stay in Varadero at the Melia Marina Resort the all inclusive food was quite good but a little on the plain side. I enjoy some spiciness. One day I was late for breakfast and went to the snack bar by the pool instead for something to eat. I ordered Cuban Rice and I got the best meal of my trip there. I will share my variation on this tasty meal suitable for any time of the day here. When it comes to quantities of ingredients use more or less depending on your tastes.
To make my version of this recipe you will need
Ground Beef 1lb Choose grass fed beef whenever you can get access to it and afford it. Grass fed beef will be healthier and have more nutrients in it. It’s important to me that the animals be ethically raised and have a decent life while they are alive. http://authoritynutrition.com/grass-fed-vs-grain-fed-beef/
Salt and Pepper
A couple of Tomatoes organic if possible because they taste much better
A cup of Brown Rice or so Preferably organic brown rice. Brown rice retains more nutrients and fibre and organic foods have less pesticides in them
1-2 eggs per person. Preferably from chickens raised on a traditional farm that you can visit to observe their living conditions. If you can’t do this then buy free range organic eggs. Free Rang eeggs usually cook much better and don’t have as much stress hormones as factory farmed ones usually do
1 chopped banana per person. If you like buy them organic but bananas are ok conventionally grown because the thick skin prevents pesticides from being absorbed
2 tablespoons of soya sauce. Try to find one that does not contain sodium benzoate on the ingredient list if possible. I don’t like what I have read about the possibility of it breaking down into Benzene which is a known carcinogen
Vegetable Oil or Coconut Oil Coconut oil is the healthiest of the two. Olive oil is great when you don’t heat it , but if you do the healthiness decreases to some extent
Optionally To taste cayenne, celery seed, pepper sauce, cumin, coriander, turmeric, mustard powder or whatever other spices and veggies like corn or peas you want to use
Start by getting your water boiling and heating oil in a frying pan. While you are waiting for the water to boil you can start preparing your beef.
Get the oil hot in a frying pan and saute your garlic and onion until the onions are translucent. Add the beef and when it it browns add the tomatoes, soya sauce, and spices you want to use. You can reduce the heat when you are sure the beef is cooked. Don’t be afraid to experiment and add other vegetables like corn or green peppers. Go for the Tex Mex taste. Lots of cumin is good but you have to balance the other spices with it. A good chef is tasting his own food often.
As the water boils add in your rice and let it boil. Water should be a quantity that covers the rice but not much more. Brown rice will take longer to cook than white but after 15 minutes or so in a rolling boil you can check if it’s starting to soften up. When it has cooked to a satisfactory degree you can remove the pot from the heat and cover until the rest of the water is absorbed.
When the beef and tomato mixture has cooked you can remove it from the pan and put it in a bowl or Tupperware container. If you don’t eat all of it at this meal then you can use for other things like tacos later.
We are almost done now.
Fry the eggs and the bananas in about 1/3 each of your frying pan. When almost done add some beef int he remaining 1/3 of the pan to heat it up.
To serve put some rice in a bowl, pack it in, then flip over the bowl on a plate to create a reverse bowl of rice. Not too hard though. We don’t want to smash plates. Plastic bowl might be a good idea! Put some fried bananas on top of the rice, followed by the fried eggs. Put some of your spicy beef on the side and enjoy it with a coffee and fresh juice.
If you like this be sure to share it with your friends.
Here you can see everything has it’s neat third to cook in.
You can also see my Cuban trip pictures here
Hope you enjoy it ,