Easy Ethnic Cookbook: Everyday Recipes from All Over the Ethnic World [2 ed.] 9798374110272

Table of contents :
Table of Contents
Brazilian Wild Rice
Savory Pineapple Steaks
Latin Leeks with Sweet Vinaigrette
Vegetable Fiesta
Caribbean Jumbo Stew
Simple Portuguese Torte
South American Street Cocktail
Brazilian Pot Pies
Homemade Barbeque Sauce
Vanilla Pie
Flan 101
Chicken Cutlets with Chili Sauce
Banana Cloves
Brazilian Casserole
Brazilian Potatoes
Thursday's Latin Lunch Box Salad
Kielbasa Stew
Creamy Coconut Cassava and Shrimp
Chipotle Shrimps
Pumpkin Bonbons
Brazilian Strawberry Tart
Lagos Lamb Kabobs
Brazilian Strawberry Tart
African Apple Lamb Meatloaf
Beef Liver Skillet
Coconut Curried Peas
Swahili Fried Sweet Bread
Cape Town Chicken Curry
2-Ingredient Plantains
Moroccan Honey Pomegranate Salad
Hot Zucchini Tunisian
Madagascar Coconut Stew
Somali Flatbread
African Caprese Appetizer
Yam Breakfast Pancakes
Stuffed Peppers North African
Diced Potatoes and Spinach Congolese
Cham Spice
Spicy Breakfast Beans
Sweet and Salty Pepper Spread
Pearls Soup
Rosemary Octopus Salad
Orange and Honey Cookies
Honey Cake
Lemon Collar Soup
Greek Style Semolina Cake
Classic Lentils Casserole
Pine Nuts Meatballs
Rosy Nuts Baklava
Apricot Cream Dessert
Summer Bean Salad
Savory Semolina Star Cake
Creamy Stuffed Zucchinis
Zest All Spice Beef Stew
Sweet and Sour Soup Cambodian Style
Southeast Asian Sweet and Sour Pie
Cambodian Inspired Tenderloins
Lemon Raspberry Parfaits
Apricot and Asparagus Wok
Cambodian x Mexican Skillet
Cambodian Tri-Tip Stir Fry
4-Ingredient Pumpkin Boat
Prey Veng Spring Rolls
Cambodian Breakfast Frittatas
Cambodian Lemongrass Spice Paste Skillet
Kumquat Spritzers
4-Ingredient Coconut Glaze
Tapioca Kampot
How to Mince Chicken Southeast Asian Style
Cashew Pilaf
Curried Eggs for Breakfast
Roghan Ghosht
Palak
Priyanka’s Dhal
Punjabi Chickpeas
Fried Bread Skillet
Chai Masala Tea at Home
Kota Pudding
Kerala Pumpkin Stew
Potatoes Tandoori
Indian Fried Onions
Cookies for Chai
Punjabi Style Chickpeas Curry
Indian Breakfast Omelet
Punjabi Carrot Pudding
Curry Lamb Skillet

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Easy Ethnic Cookbook Everyday Recipes from All Over the Ethnic World

By BookSumo Press All rights reserved

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Table of Contents Brazilian Wild Rice 9 Savory Pineapple Steaks 12 Latin Leeks with Sweet Vinaigrette 13 Vegetable Fiesta 14 Caribbean Jumbo Stew 15 Simple Portuguese Torte 16 South American Street Cocktail 17 Brazilian Pot Pies 18 Homemade Barbeque Sauce 19 Vanilla Pie 22 Flan 101 23 Chicken Cutlets with Chili Sauce 24 Banana Cloves 25 Brazilian Casserole 26 Brazilian Potatoes 27 Thursday's Latin Lunch Box Salad 28 Kielbasa Stew 29 Creamy Coconut Cassava and Shrimp 32 Chipotle Shrimps 33

Pumpkin Bonbons 34 Brazilian Strawberry Tart 35 Lagos Lamb Kabobs 36 Brazilian Strawberry Tart 37 African Apple Lamb Meatloaf 38 Beef Liver Skillet 42 Coconut Curried Peas 43 Swahili Fried Sweet Bread 44 Cape Town Chicken Curry 45 2-Ingredient Plantains 46 Moroccan Honey Pomegranate Salad 47 Hot Zucchini Tunisian 48 Madagascar Coconut Stew 49 Somali Flatbread 52 African Caprese Appetizer 53 Yam Breakfast Pancakes 54 Stuffed Peppers North African 55 Diced Potatoes and Spinach Congolese 56 Cham Spice 57 Spicy Breakfast Beans 58 Sweet and Salty Pepper Spread 59

Pearls Soup 62 Rosemary Octopus Salad 63 Orange and Honey Cookies 64 Honey Cake 65 Lemon Collar Soup 66 Greek Style Semolina Cake 67 Classic Lentils Casserole 68 Pine Nuts Meatballs 69 Rosy Nuts Baklava 72 Apricot Cream Dessert 74 Summer Bean Salad 75 Savory Semolina Star Cake 76 Creamy Stuffed Zucchinis 77 Zest All Spice Beef Stew 78 Sweet and Sour Soup Cambodian Style 79 Southeast Asian Sweet and Sour Pie 83 Cambodian Inspired Tenderloins 85 Lemon Raspberry Parfaits 86 Apricot and Asparagus Wok 87 Cambodian x Mexican Skillet 88 Cambodian Tri-Tip Stir Fry 89

4-Ingredient Pumpkin Boat 92 Prey Veng Spring Rolls 93 Cambodian Breakfast Frittatas 94 Cambodian Lemongrass Spice Paste Skillet 95 Kumquat Spritzers 96 4-Ingredient Coconut Glaze 97 Tapioca Kampot 98 How to Mince Chicken Southeast Asian Style 99 Cashew Pilaf 102 Curried Eggs for Breakfast 103 Roghan Ghosht 104 Palak 105 Priyanka’s Dhal 106 Punjabi Chickpeas 107 Fried Bread Skillet 108 Chai Masala Tea at Home 109 Kota Pudding 112 Kerala Pumpkin Stew 113 Potatoes Tandoori 115 Indian Fried Onions 116 Cookies for Chai 117

Punjabi Style Chickpeas Curry 118 Indian Breakfast Omelet 119 Punjabi Carrot Pudding 120 Curry Lamb Skillet 121

Brazilian

Wild Rice

Prep Time: 10 mins Total Time: 1 hr 10 mins Servings per Recipe: 4 Calories 312.2 Fat 12.1g Cholesterol 30.5mg Sodium 108.8mg Carbohydrates 37.2g Protein 8.0g

Ingredients 6 oz wild rice 3/4 C. dry vermouth 1/4 C. butter 3 tbsp onions, finely chopped 1/2 liter mushroom

2 eggs, well beaten (optional) salt and pepper

Directions 1. Before you do anything, preheat the oven to 350 F. 2. Prepare the rice according to the directions on the package. Fluff the rice and add to it the dry vermouth. Mix them well. 3. Place a heavy saucepan over medium heat. Heat the butter in it until it melts. Sauté in it the onion for 3 min. 4. Stir in the mushroom and cook them for 6 min. Add the rice with eggs, a pinch of salt and pepper. Mix them well. 5. Pour the mix in a greased casserole dish. Cook it it in the oven for 32 min. Serve your casserole warm. 6. Enjoy.

Brazilian Wild Rice

9

SAVORY

Pineapple Steaks

Prep Time: 10 mins Total Time: 20 mins Servings per Recipe: 6 Calories 216.9 Fat 0.1g Cholesterol 0.0mg Sodium 11.8mg Carbohydrates 56.4g Protein 0.8g

Ingredients 1 C. brown sugar 2 tsp ground cinnamon 1 pineapple, peeled, cored, and cut into

6 wedges

Directions 1. Before you do anything preheat the grill and grease it. 2. Get a small mixing bowl: Mix in it the brown sugar and cinnamon. 3. Get a large zip lock bag: Place in it the pineapple slices with the sugar mix. Seal the bag and shake it to coat them. 4. Place the pineapple slices on the grill and cook them for 4 to 6 min on each side. Serve them with some ice cream. 5. Enjoy

12

Savory Pineapple Steaks

Latin Leeks

with Sweet Vinaigrette

Prep Time: 20 mins Total Time: 50 mins Servings per Recipe: 4 Calories 234.7 Fat 15.2g Cholesterol 3.8mg Sodium 25.6mg Carbohydrates 23.2g Protein 1.5g

Ingredients 6 oz wild rice 4 leeks 4 -6 tbsp olive oil 1/2 tbsp unsalted butter kosher salt & freshly ground black pepper, to taste

Vinaigrette: 1/2 C. balsamic vinegar, good quality 5 tsp sugar

Directions 1. Place a heavy saucepan over medium heat: Whisk in it the balsamic vinegar and sugar. Heat it until it dissolves. 2. Cook the mix until it starts simmering. Keep cooking it for 8 min until it reduces by 4 tbsp at least. 3. Slice the leeks in half lengthwise and rinse them well. Slice them into strips. 4. Place a large pan over medium heat. Heat the butter with oil in it. Sauté in it the leeks for 16 to 20 min. 5. Serve your butter leek with the sweet vinegar. 6. Enjoy.

Latin Leeks with Sweet Vinaigrette

13

VEGETABLE

Fiesta

Prep Time: 15 mins Total Time: 40 mins Servings per Recipe: 6 Calories 266.3 Fat 5.4g Cholesterol 0.0mg Sodium 32.5mg Carbohydrates 43.5g Protein 11.6g

Ingredients 2 tbsp olive oil 1/4 tsp red pepper flakes 1 tsp ground cumin 1 tsp ground thyme 2 medium sweet potatoes, peeled and chopped 1 large leek, cut into 1/2-inch slices ( white part only) 1 red bell pepper, cut lengthwise into 1/2-inch slices 1 yellow bell pepper, cut lengthwise into 1/2-inch slices

1 medium yellow onion, sliced into 1/2inch crescents 1 tbsp dark rum 2 tbsp fresh lime juice 1 large tomatoes, cut lengthwise into 1/2-inch slices nonstick cooking spray 2 (16 oz) cans black beans, drained and rinsed fresh cilantro, chopped cooked rice (optional)

Directions 1. Place a pot over medium heat. Heat the oil in it. 2. Sauté in it the pepper flakes, cumin, and thyme for 30 sec. Stir in the sweet potato and let them cook for 6 min. 3. Stir in the leek and let them cook for another 6 min. Add the bell peppers with onion and let them cook for 6 min. 4. Stir in the lime juice with rum and let them cook for 7 min. Add the tomato with beans and cook them for 4 min. 5. Serve your fiesta stew warm with some rice. 6. Enjoy.

14

Vegetable Fiesta

Caribbean

Jumbo Stew

Prep Time: 15 mins Total Time: 20 mins Servings per Recipe: 4 Calories 391.8 Fat 26.6g Cholesterol 172.8mg Sodium 223.5mg Carbohydrates 13.9g Protein 25.4g

Ingredients 1/3 C. olive oil 2 medium onions, finely chopped 1 small bell pepper, finely chopped 2 small tomatoes, finely chopped 1 tsp cilantro, finely chopped 1 garlic clove, finely chopped

1 tbsp tomato paste 1 lb jumbo bay shrimp 2 tbsp lemon juice 1/2 C. coconut milk

Directions 1. Place a large pan over medium heat. Heat the oil in it. 2. Sauté in it the onion, pepper, tomatoes, cilantro, garlic and tomato paste for 12 min. 3. Cook them until they start boiling. Stir in the lemon juice with shrimp and cook them for 3 min. 4. Stir in the coconut milk and cook them until they start boiling. Serve your jumbo stew hot with some noodles or rice. 5. Enjoy.

Caribbean Jumbo Stew

15

SIMPLE

Portuguese Torte

Prep Time: 10 mins Total Time: 1 hr Servings per Recipe: 8 Calories 351.3 Fat 8.7g Cholesterol 80.9mg Sodium 242.1mg Carbohydrates 62.8g Protein 6.3g

Ingredients 4 tbsp butter 1 C. sugar 2 C. flour 1 tbsp baking powder 1 (3 1/2 oz) packages butterscotch pudding mix

3 medium eggs 1 C. milk 1/2 C. flavored syrup whipped cream

Directions 1. 2. 3. 4. 5.

Before you do anything, preheat the oven to 350 F. Get a large mixing bowl: Beat in it the sugar with butter until they become light and fluffy. Combine in the flour, baking powder and pudding mix. Beat them for 2 minutes straight. Combine in the egg yolks with milk. Beat them until they become creamy. Get a large mixing bowl: Beat in it the egg whites until their soft peaks. Fold it into the egg yolk mix. 6. Pour the batter in a greased baking pan. Cook it in the oven for 52 min. 7. Allow the tart to cool down completely then serve it with your favorite toppings. 8. Enjoy.

16

Simple Portuguese Torte

South American

Prep Time: 3 mins

Street Cocktail

Total Time: 3 mins Servings per Recipe: 1 Calories 170.4 Fat 0.2g Cholesterol 0.0mg Sodium 10.9mg Carbohydrates 10.8g Protein 0.9g

Ingredients 2 oz cachaca 2 passion fruit 1 oz sugar syrup

1 oz lemon juice

Directions 1. Get a cocktail shaker. Combine in it all the ingredients and shake them well. 2. Strain the mix by using a mesh sieve. Pour it in a serving glass with some crushed ice. Serve it with some lime wedges. 3. Enjoy.

South American Street Cocktail

17

BRAZILIAN

Pot Pies

Prep Time: 40 mins Total Time: 1 hr 25 mins Servings per Recipe: 4 Calories 765.2 Fat 55.9g Cholesterol 200.9mg Sodium 1075.5mg Carbohydrates 39.6g Protein 28.6g

Ingredients 2 chicken breasts 1 C. tomato sauce 1 onion 2 garlic cloves 1 tsp oregano 1 C. canned corn 1 tbsp cilantro salt and pepper Dough 12 tbsp flour

1 tbsp baking powder 2 tbsp parmesan cheese 1/2 tsp salt 3 eggs 1 1/2-2 C. milk 3/4-1 C. oil pepper

Directions 1. Place a large pan over medium heat. Heat a splash of oil in it. Cook in it the chicken breasts for 6 to 10 min on each side or until they are done. Drain the chicken breasts and stir them back into the pan. Add the tomato sauce, onion, garlic, salt, oregano, pepper, canned corn, and of coarse chopped cilantro. 2. Let them cook for 8 min over low heat. Place it aside. 3. Before you do anything, preheat the oven to 350 F. 4. Get a food processor: Combine in it all the dough ingredients. Process them until they become smooth. 5. Spread half of the dough in the bottom of a greased baking dish. Pour the chicken filling all over it. Spread the remaining dough mix all over it. Place the pie dish in the oven and cook it for 55 min. Serve it warm with your favorite sauce. 6. Enjoy.

18

Brazilian Pot Pies

Homemade

Barbeque Sauce

Prep Time: 10 mins Total Time: 30 mins Servings per Recipe: 1 Calories 1071.9 Fat 108.5g Cholesterol 0.0mg Sodium 21.1mg Carbohydrates 22.5g Protein 3.1g

Ingredients 1 onion, finely chopped 1 green bell pepper, seeded and diced 1 tomatoes, seeded and diced

1/2 C. olive oil 1/2 C. white vinegar

Directions 1. Place a large skillet over medium heat. Heat the oil in it with vinegar. Stir in it the remaining ingredients. 2. Let them cook for 9 min while stirring them from time to time. Serve your sauce warm. 3. Enjoy.

Homemade Barbeque Sauce

19

VANILLA

Pie

Prep Time: 1 hr 40 mins Total Time: 1 hr 40 mins Servings per Recipe: 8 Calories 409.8 Fat 23.3g Cholesterol 52.0mg Sodium 381.1mg Carbohydrates 44.5g Protein 6.1g

Ingredients 1 (170 g) packages vanilla pudding mix 2 -3 tbsp instant coffee 3 tbsp powdered cocoa mix 2 5/8 C. milk

1 C. whipping cream 1 baked pie shell 1/4 C. sliced almonds

Directions 1. Place a heavy saucepan over medium heat. Place in it the pudding, coffee, cocoa, and milk. Let them cook until they start boiling while stirring most of the time. 2. Turn off the heat and keep stirring mix until it cools down slightly. Pour the mix in a large mixing bowl. 3. Cover the bowl with a piece of plastic wrap and place it in the fridge for 60 min. 4. Get a large mixing bowl: Beat in it the whipping cream until its soft peaks. Fold the cream into the pudding mixture. 5. Pour the mixture into a pie shell and top it with the sliced almonds. Place the pie in the fridge for at least 30 min then serve it. 6. Enjoy.

22

Vanilla Pie

Flan 101

Prep Time: 15 mins Total Time: 1 hr 30 mins Servings per Recipe: 12 Calories 234.7 Fat 6.8g Cholesterol 71.6mg Sodium 116.4mg Carbohydrates 37.7g Protein 6.3g

Ingredients 1 C. sugar, caramelized 1 (14 oz) cans sweetened condensed milk 3 eggs 2 C. milk 1/4 C. parmesan cheese, grated

1/4 C. shredded coconut 1 tsp vanilla

Directions 1. Before you do anything, preheat the oven to 350 F. 2. Coat the bottom of the greased ceramic molds with the caramelized sugar. Place them aside until them become hard. 3. Get a blender: Combine in it the remaining ingredients and blend them smooth. Pour the mix into the molds. 4. Place the molds in a roasting pan and pour some hot water around them that halfway through them. 5. Place the pan in the oven and cook them for 1 h 16 min. Allow the flan to cool down for a while then place them in the fridge for an overnight. 6. Serve your flan with your favorite toppings. 7. Enjoy.

Flan 101

23

CHICKEN

Cutlets with Chili Sauce

Prep Time: 50 mins Total Time: 1 hr Servings per Recipe: 4 Calories 934.8 Fat 37.4g Cholesterol 400.9mg Sodium 646.4mg Carbohydrates 60.9g Protein 83.7g

Ingredients cooking oil, for frying 1 1/2 kg chicken cutlets 1 -2 C. water 1 small onion, chopped 2 garlic cloves, minced salt and pepper 1 C. breadcrumbs, or as needed Dough: 1 C. rice flour

2 1/2 C. milk Garnish: 1/2 C. butter 3 egg yolks 1/4 tsp chili sauce salsa

Directions 1. Place a large skillet over medium heat. Heat the oil in it. Cook in it the chicken cutlets for 3 to 5 min on each side. 2. Add 2 C. of water to the skillet and bring them to a boil. Let them cook for 22 min with the lid on. Once the time is up, drain the chicken cutlets and cut them into 12 stripes then mince the rest of it. Reserve the cooking liquid. 3. Get a large mixing bowl: Mix in it the minced chicken with onion, cloves, salt and pepper. Get a large mixing bowl: Combine in it the rice flour with milk and the chicken cooking liquid until you get a soft dough. Cut the dough into 12 pieces and flatten them with the palm of your hands. 4. Place a flattened piece of dough on a working surface. Place a chicken strip on the end of it with some of the minced chicken mix. Roll the dough over the chicken filling in the shape of a cigar. Place it on a lined up baking sheet. 5. Repeat the process with the remaining ingredients. Place a large skillet over medium heat. Heat the oil in it. Cook in it the chicken cigars until they become golden brown. Serve your chicken cigars with some chili sauce. Enjoy. 24

Chicken Cutlets with Chili Sauce

Banana

Prep Time: 10 mins

Cloves

Total Time: 2 hrs Servings per Recipe: 4 Calories 305.8 Fat 0.4g Cholesterol 0.0mg Sodium 3.6mg Carbohydrates 78.8g Protein 1.3g

Ingredients 5 small bananas 1 C. sugar 2 cinnamon sticks

6 whole cloves 2 C. water

Directions 1. Place a heavy saucepan over low heat. Stir in it all the ingredients. 2. Let them cook for 2 h. Serve syrup with some cake or ice cream. 3. Enjoy.

Banana Cloves

25

BRAZILIAN

Casserole (Shrimp, corn, and Parmesan and Peppers)

Prep Time: 5 mins Total Time: 45 mins Servings per Recipe: 6 Calories 256.0 Fat 11.7g Cholesterol 108.3mg Sodium 1277.5mg Carbohydrates 22.8g Protein 17.0g

Ingredients 2 tbsp virgin olive oil 1/2 C. chopped yellow onion 1/4 C. chopped green bell pepper 1 lb fresh jumbo shrimp, cleaned and deveined 2 tbsp chopped fresh parsley 1/4 C. canned tomato sauce 2 tbsp mild salsa 1 tsp salt

1 tsp fresh ground black pepper 2 tbsp all-purpose flour 1 C. milk 1 tbsp vegetable shortening, for greasing the baking dish 2 C. canned cream-style corn 1/2 C. grated parmesan cheese

Directions 1. Before you do anything, preheat the oven to 375 F. 2. Place a large pan over medium heat. Heat the oil in it. Sauté in it the bell pepper with onion for 4 min. 3. Stir in the shrimp and parsley. Let them cook for 3 min. Add the tomato sauce, salsa, salt, and pepper. Lower the heat and let them cook for 6 min with the lid on. 4. Add the flour followed by the milk gradually while stirring all the time. Turn the heat to medium an let them cook for 4 min. 5. Turn off the heat and place the stew aside to cool down for a while. 6. Pour the stew in a greased casserole dish. 7. Spread the cream corn over it then top them with the parmesan cheese. Place the casserole in the oven and let it cook for 28 min. 8. Once the time is up, serve it hot. Enjoy.

26

Brazilian Casserole

Brazilian

Potatoes

Prep Time: 6 hrs Total Time: 6 hrs 25 mins Servings per Recipe: 6 Calories 385.4 Fat 29.6g Cholesterol 0.0mg Sodium 239.7mg Carbohydrates 28.3g Protein 3.3g

Ingredients 2 lbs small baby potatoes 3/4 C. good quality olive oil 1/3 C. red wine vinegar 1 tsp dried oregano 2 -3 garlic cloves, minced kosher salt & freshly ground black pepper 1/2 C. chopped white onion

1 -2 tsp finely minced chili pepper ( or to taste) 1 C. olive, pitted 1/4 C. diced sun-dried tomato 1/4 C. chopped parsley

Directions 1. Bring a large salted pot of water to a boil. Cook in it the potato until they become soft. Drain them and place them aside. 2. Get a large mixing bowl: Mix in it the olive oil, red wine vinegar, oregano, garlic, and salt and pepper. Add the potato and stir them to coat. 3. Place the bowl aside until the potato cools down completely. Add to it the onions, chili pepper, olives, sun dried tomatoes, and chopped parsley. Mix them well. 4. Place the salad in the fridge for at least 1 h then serve it. 5. Enjoy.

Brazilian Potatoes

27

THURSDAY'S

Latin Lunch Box Salad

Prep Time: 15 mins Total Time: 15 mins Servings per Recipe: 4 Calories 310.6 Fat 22.9g Cholesterol 0.6mg Sodium 44.6mg Carbohydrates 22.8g Protein 8.1g

Ingredients 1 lettuce 2 C. pineapple, crunches 1/4 C. onion, sliced 1 lb tomatoes 1/2 C. celery, chopped Sauce 1/2 C. plain nonfat yogurt 1/4 C. olive oil 1 lime, juice of

salt and pepper Garnish 1/2 C. peanuts, rough chopped

Directions 1. Get a food processor: Combine in it the sauce ingredients and blend them smooth. 2. Get a large mixing bowl: Mix in it all the salad ingredients. Add to it the sauce and toss them to coat. 3. Serve your salad with some peanuts or your other favorite toppings. 4. Enjoy.

28

Thursday's Latin Lunch Box Salad

Kielbasa Stew

Prep Time: 30 mins Total Time: 4 hrs 30 mins Servings per Recipe: 6 Calories 409.8 Fat 16.9g Cholesterol 73.2mg Sodium 429.9mg Carbohydrates 34.5g Protein 31.6g

Ingredients 1 lb beef stew meat, seasoned with salt and pepper 1 tbsp vegetable oil 8 oz kielbasa, sliced into 1/2 inch thick rounds 1/4 C. orange juice 1 1/2 C. diced onions 1 (14 1/2 oz) cans diced tomatoes 1 (15 oz) cans black beans, drained and rinsed

1 (15 oz) cans black beans, drained and rinsed and pureed 2 tbsp minced garlic 1 tbsp chili powder 1 tbsp red wine vinegar sliced jalapeno orange wedge orange zest

Directions 1. Place a large pan over high heat. Heat the oil in it. Cook in it the stew meat in batches for 6 min until it browned. Drain it and place it aside. 2. Cook the kielbasa in the same pan for 4 min per batch. Drain it and placei it aside. 3. Stir the orange juice in the same pan to deglaze it. 4. Stir the onions, tomatoes, beans, garlic, and chili powder in a slow cooker. Add to it the stew meat with orange juice, beans, a pinch of salt and pepper. 5. Put on the lid and cook the stew on high for 5 h. 6. Once the time is up, stir in the vinegar. Serve your stew hot. 7. Enjoy.

Kielbasa Stew

29

CREAMY

Coconut Cassava and Shrimp

Prep Time: 15 mins Total Time: 35 mins Servings per Recipe: 4 Calories 589.2 Fat 18.9g Cholesterol 285.7mg Sodium 1324.2mg Carbohydrates 70.8g Protein 34.8g

Ingredients 1 lettuce 2 C.1 lb yucca root, Peeled and chopped into 1inch pieces 2 tbsp olive oil 2 medium onions, chopped fine 4 ripe tomatoes, chopped fine 2 lbs small cooked peeled prawns

60 g coriander, chopped 100 g coconut cream, grated 1 1/2-3 tbsp palm oil 1 lime, quartered

Directions 1. Bring a large salted pot of water to a boil. Cook in it the yucca root for 38 min. Drain it and mash it. 2. Place a large pan over medium heat. Heat a splash of oil in it. Sauté in it the onion for 4 min. 3. Stir in the tomato and cook them for 6 min. Add the prawns with coconut cream, a pinch of salt and pepper. Stir them until the cream melts. 4. Stir in the coriander and mashed Yucca. Let them cook for 6 min. Stir in the palm oil. Serve your shrimp pan with some rice or noodles. 5. Enjoy.

32

Creamy Coconut Cassava and Shrimp

Chipotle

Shrimps

Prep Time: 15 mins Total Time: 30 mins Servings per Recipe: 4 Calories 379.5 Fat 28.3g Cholesterol 150.5mg Sodium 993.9mg Carbohydrates 15.7g Protein 19.7g

Ingredients 3 tsp olive oil 1 onion, finely chopped 6 tomatoes, peeled, diced 1/4 C. fresh flat-leaf parsley, finely chopped 1 lb shrimp, shelled, deveined, and cut into bite size pieces 1/2 tsp ground black pepper 1 tbsp butter 1 tbsp flour

1 (13 1/2 oz) cans coconut milk 1/2 tsp salt 1 small dried red pepper, minced 1 tsp dried chipotle powder

Directions 1. Place a pot over medium heat. Heat a splash of oil in it. Sauté in it the onion for 3 min. Add the parsley with tomato and cook them for 6 min. 2. Stir in the shrimp and cook them for 4 min. Add the melted butter with coconut milk, a pinch of salt and pepper then stir them well. 3. Stir in the chipotle and cook them for an extra 4 min. Serve your stew warm with some rice. 4. Enjoy.

Chipotle Shrimps

33

PUMPKIN

Bonbons

Prep Time: 10 mins Total Time: 40 mins Servings per Recipe: 1 Calories 38.6 Fat 2.2g Cholesterol 0.0mg Sodium 1.3mg Carbohydrates 4.9g Protein 0.2g

Ingredients 1 C. pumpkin puree 1 C. granulated sugar 2 C. grated coconut 1/4 tsp cinnamon 1/3 tsp ground cloves

butter, for greasing confectioners' sugar, for dusting

Directions 1. Place a large heavy saucepan over medium heat. Combine in it all the ingredients and cook them until they become slightly thick or reach 238 to 245 degrees F. 2. Pour the mix in a greased baking dish to lose heat. 3. Once the time is up, shape the mix into balls and coat them with some confectioner sugar. Serve them or store them in airtight containers. 4. Enjoy.

34

Pumpkin Bonbons

Brazilian

Prep Time: 30 mins

Strawberry Tart

Total Time: 2 hrs 30 mins Servings per Recipe: 10 Calories 297.7 Fat 6.8g Cholesterol 78.4mg Sodium 204.4mg Carbohydrates 51.6g Protein 8.6g

Ingredients 1 (12 oz) cans sweetened condensed milk 24 oz milk 3 egg yolks 2 tbsp cornstarch 1 (8 oz) packages strawberry Jell-O gelatin dessert

1 C. boiling water 1 C. cold water 3 egg whites 6 tbsp sugar

Directions 1. Place a large heavy saucepan over medium heat. Combine in it the condensed milk, milk, egg yolks, and corn starch. Let them cook until they melt and become creamy. 2. Turn off the heat and let them mix lose heat for a while. 3. Dissolve the Jell-O completely in some cold water then transfer it to a mixing bowl. Add to it 1 C. of hot water and stir it. 4. Get a large mixing bowl: Mix in it the eggs with sugar until their soft peaks. Add the Jell-O and beat them until they become smooth. 5. Spread the condensed cream mix in the bottom of a serving glass dish. Top it with the Jell-O mix and place it in the fridge for at least 3 to 4 h. 6. Serve it with your favorite toppings. 7. Enjoy.

Brazilian Strawberry Tart

35

LAGOS

Lamb Kabobs

Prep Time: 5 mins Total Time: 20 mins Servings per Recipe: 4 Calories 511.7 Fat 36.4g Cholesterol 120.0mg Sodium 97.5mg Carbohydrates 12.5g Protein 33.6g

Ingredients Marinade 1 tsp garlic, chopped 2 tsp fresh ginger, chopped 2 tbsp lemon juice 1/4 C. peanut oil 1/2 tsp ground turmeric 1/2 tsp ground coriander 1/2 tsp ground cumin

1/8 tsp cayenne 1 tbsp grated onion Skewers 2 lbs. lean lamb, diced 2 medium onions, cut into chunks 2 green peppers, cut into chunks 2 tomatoes, cut into chunks

Directions 1. 2. 3. 4.

Get a mixing bowl: Combine in it all the marinade ingredients. Stir in the lean lamb dices. Cover the bowl and let them sit for at least 2 h in the fridge. Before you do anything else, preheat the grill and grease it. Drain the lamb dices then thread them into skewers with the onion, pepper and tomato chunks. 5. Place the lamb skewers over the grill. Cook them for 5 to 6 min on each side. 6. Serve your kabobs warm with some bread, your favorite salad and dip. 7. Enjoy.

36

Lagos Lamb Kabobs

Brazilian

Prep Time: 30 mins

Strawberry Tart

Total Time: 2 hrs 30 mins Servings per Recipe: 10 Calories 297.7 Fat 6.8g Cholesterol 78.4mg Sodium 204.4mg Carbohydrates 51.6g Protein 8.6g

Ingredients 1 (12 oz) cans sweetened condensed milk 24 oz milk 3 egg yolks 2 tbsp cornstarch 1 (8 oz) packages strawberry Jell-O gelatin dessert

1 C. boiling water 1 C. cold water 3 egg whites 6 tbsp sugar

Directions 1. Place a large heavy saucepan over medium heat. Combine in it the condensed milk, milk, egg yolks, and corn starch. Let them cook until they melt and become creamy. 2. Turn off the heat and let them mix lose heat for a while. 3. Dissolve the Jell-O completely in some cold water then transfer it to a mixing bowl. Add to it 1 C. of hot water and stir it. 4. Get a large mixing bowl: Mix in it the eggs with sugar until their soft peaks. Add the Jell-O and beat them until they become smooth. 5. Spread the condensed cream mix in the bottom of a serving glass dish. Top it with the Jell-O mix and place it in the fridge for at least 3 to 4 h. 6. Serve it with your favorite toppings. 7. Enjoy.

Brazilian Strawberry Tart

37

AFRICAN

Apple Lamb Meatloaf

Prep Time: 25 mins Total Time: 1 hr 40 mins Servings per Recipe: 8 Calories 474.5 Fat 33.3g Cholesterol 135.8mg Sodium 164.7mg Carbohydrates 20.0g Protein 23.3g

Ingredients 3 slices white bread, crusts removed and diced 1 1/2 C. milk 2 tbsp vegetable oil 2 large onions, chopped 1 large carrot, shredded 1 apple, peeled and shredded 1/8 tsp cayenne 1/4 tsp ground coriander 1/3 tsp dry mustard 3/4 tsp turmeric 1/8 tsp ground cloves 1/4 tsp ground cinnamon 1/4 tsp ground cardamom

2 lbs. ground lamb 1/4 C. raisins 1/4 C. mango chutney 1 tbsp apricot jam 1 tbsp white wine vinegar salt & freshly ground black pepper 2 large eggs

Directions 1. 2. 3. 4. 5.

Before you do anything, preheat the oven to 350 F. Grease a loaf pan with a cooking spray. Get a mixing bowl: Stir in it the bread with milk. Let them soak for 16 min. Place a pan over high heat. Heat in it the oil. Cook in it the onion for 3 min. Lower the heat and let it cook for an extra 9 min. Stir in the apple with carrot. Cook them for 4 min. 6. Stir in the spices and cook them for 5 min. 7. Stir in the lamb and cook them for min. Add the raisins, chutney, jam and vinegar. Let them cook for an extra minute. 8. Drain the bread from the milk then add it to the meat mixture. 38

African Apple Lamb Meatloaf

9. Place the milk aside. Sprinkle some salt and pepper over the lamb mixture. 10. Shape it into a meatloaf and place it in the greased pan. 11. Get a mixing bowl: Beat in it the eggs with milk. 12. Pour the mixture all over the meatloaf. Place the meatloaf in the oven and let it cook in it the oven for 36 min. Enjoy.

39

BEEF

Liver Skillet (Egyptian)

Prep Time: 5 mins Total Time: 10 mins Servings per Recipe: 1 Calories 175.5 Fat 12.9g Cholesterol 137.5mg Sodium 284.9mg Carbohydrates 4.0g Protein 10.5g

Ingredients 17.5 oz. sliced beef liver 1/2 C. cooking oil 1/2 lemon 1 pinch salt 4 garlic cloves 2 chili peppers 1 tsp salt 1 tbsp cumin

1/2 C. vinegar 1 lemon, juice some cold water

Directions 1. Combine the garlic with chili peppers, salt, cumin, vinegar and lemon juice in a 17 oz. air tight jar. 2. Cover them with cold water. Seal the jar and let them sit in the fridge for several days. 3. Place a pan over medium heat. Heat in it 1/2 C. of oil. 4. Sauté in it the liver with a pinch of salt and pepper for 4 to 6 min or until it is done. 5. Serve your sautéed liver with some bread and pickled chili peppers. 6. Serve it with your favorite toppings. 7. Enjoy.

42

Beef Liver Skillet

Coconut

Prep Time: 5 mins

Curried Peas

Total Time: 1 hr 5 mins Servings per Recipe: 4 Calories 931.3 Fat 25.9g Cholesterol 0.0mg Sodium 74.0mg Carbohydrates 153.0g Protein 26.7g

Ingredients 1 (12 oz) cans sweetened condensed milk 1 lb. dried pigeon peas 2 -3 C. coconut milk oil 1 -2 onion, chopped 1 jalapeno, cleaned and chopped

1 tsp curry powder salt

Directions 1. Place a stew pot over medium heat. Stir in it the peas and enough water to cover. 2. Cook them until they start boiling. Lower the heat and put on the lid. Let them cook until the peas are done. 3. Add 1 1/2 C. of coconut milk. Let them cook over low heat for few minutes. 4. Place a small pan over medium heat. Heat in it a splash of oil. Cook in it the curry for 1 min. 5. Add the chile pepper with onion. Cook them for 3 min. Stir in the peas mixture. Cook them until the veggies are done. 6. Stir in the rest of the coconut milk. Lower the heat and let them let them cook for few more minutes. 7. Serve your peas curry warm with some rice. 8. Enjoy.

Coconut Curried Peas

43

SWAHILI

Fried Sweet Bread (Mandazi)

Prep Time: 10 mins Total Time: 14 mins Servings per Recipe: 16 Calories 70.2 Fat 0.8g Cholesterol 12.7mg Sodium 42.8mg Carbohydrates 13.3g Protein 2.1g

Ingredients 2 C. flour 1 1/2 tsp baking powder 1 tsp butter 1 egg, beaten 1/4 C. milk 1/4 C. water

4 tsp sugar 1/4 tsp allspice vegetable oil

Directions 1. 2. 3. 4. 5. 6. 7. 8. 9.

Get a mixing bowl: Combine in it the flour with baking powder, allspice and a pinch of salt. Mix in the sugar with butter until you get a crumbly mixture. Get a mixing bowl: Whisk in it the egg, milk and water. Add it to the flour mix. Combine them well until you get a smooth dough. Place the a large deep skillet over medium heat. Heat in it about 1 to 2 inches of oil. In the meantime, place the dough on a floured board until it become thin. Use a cookie cutter to cut it into your favorite shapes. Place the dough cookie in the hot oil and cook them until they become golden brown. Drain the fried cookies from the hot oil and place them on some paper towels. Dust them with some powdered sugar. 10. Serve your cookies with some chocolate syrup. 11. Enjoy.

44

Swahili Fried Sweet Bread

Cape Town

Prep Time: 15 mins

Chicken Curry

Total Time: 50 mins Servings per Recipe: 4 Calories 34.7 Fat 0.3g Cholesterol 0.0mg Sodium 1169.0mg Carbohydrates 7.6g Protein 1.3g

Ingredients 1 medium onion, chopped 2 tsp curry powder 1/2 tsp turmeric 3 ripe tomatoes, chopped 6 pieces chicken 1 1/2 tsp garlic

1/2 tsp ginger potato, cubed 2 tsp salt

Directions 1. 2. 3. 4.

Place a pan over medium heat. Heat in it some oil. Cook in it the onion for 3 min. Stir in the turmeric with curry powder. Cook them for 1 min. Stir in the tomato and cook them for 3 min. Stir in the remaining ingredients. Put on the lid and lower the heat. Let the stew cook for 20 to 30 min until the chicken is done. 5. Enjoy.

Cape Town Chicken Curry

45

2-INGREDIENT

Plantains

Prep Time: 2 mins Total Time: 27 mins Servings per Recipe: 4 Calories 218.3 Fat 0.6g Cholesterol 0.0mg Sodium 7.1mg Carbohydrates 57.0g Protein 2.3g

Ingredients 4 plantains, in their skins cooking spray

Directions 1. Before you do anything, preheat the oven to 400 F. Line up a baking tray with parchment paper. 2. Lay in it the plantains. Cook them in the oven for 22 to 26 min until they become soft. 3. Remove the plantains from the oven. Serve them right away with some ice cream. 4. Enjoy.

46

2-Ingredient Plantains

Moroccan

Honey Pomegranate Salad

Prep Time: 15 mins Total Time: 15 mins Servings per Recipe: 4 Calories 274.8 Fat 12.8g Cholesterol 0.0mg Sodium 59.9mg Carbohydrates 38.5g Protein 6.8g

Ingredients 4 oranges, peeled, deseeded, cut into pieces 1/2 C. pomegranate seeds 1 tbsp orange zest 1/2 C. almonds, chopped 1/4 C. pistachios, chopped

3 tbsp honey 1 tbsp water cinnamon

Directions 1. 2. 3. 4. 5.

Get a mixing bowl: Toss in it the oranges, pomegranate seeds, almonds and pistachios. Get a microwave safe bowl. Place it in the microwave and cook it for 35 sec. Drizzle the honey dressing over the salad. Stir it to coat. Garnish the salad with some orange zest and cinnamon then serve it. Enjoy.

Moroccan Honey Pomegranate Salad

47

HOT

Zucchini Tunisian

Prep Time: 15 mins Total Time: 25 mins Servings per Recipe: 3 Calories 111.8 Fat 9.4g Cholesterol 0.0mg Sodium 34.8mg Carbohydrates 6.7g Protein 1.4g

Ingredients 1/2 lb. zucchini, slice 2 -3 carrots, sliced Dressing 2 tbsp olive oil 1 garlic clove 1/2 tbsp harissa, see appendix 1/4 tsp ground cumin 1/4 tsp caraway seed

juice of half lemon Topping plain yogurt fresh cilantro salt, cracked black pepper,

Directions 1. 2. 3. 4. 5. 6.

48

Get a mixing bowl: Mix in it the all the marinade ingredients. Toss in it the veggies. Cover the bowl with a plastic wrap. Place it in the fridge for 65 min. Before you do anything, preheat the grill and grease it. Lay the veggies slices on the grill. Cook them for 2 to 4 min on each side until they are done. Serve them with your favorite dip. Enjoy.

Hot Zucchini Tunisian

Madagascar

Coconut Stew

Prep Time: 10 mins Total Time: 50 mins Servings per Recipe: 4 Calories 260.6 Fat 10.3g Cholesterol 65.8mg Sodium 101.9mg Carbohydrates 14.0g Protein 28.6g

Ingredients 2 (1/2 lb.) boneless skinless chicken breast halves, cut into pieces 2/3 C. coconut milk 1 1/2 C. yellow onions, chopped 1 bell pepper, chopped 3 garlic cloves, minced

2 tsp ground ginger 1 lemon, juice and zest 1/3 tsp cayenne, adjust salt and pepper,

Directions 1. 2. 3. 4. 5. 6. 7. 8.

Get a mixing bowl: Toss in it the chicken with lemon juice. Let them sit for 35 min. Drain the chicken pieces. Toss them with some salt and pepper. Place a pan over medium heat. Heat in it the oil. Cook in it the chicken pieces for 8 min. Drain the chicken pieces and place them aside. Stir the onion into the pan and cook it for 3 min. Stir in the garlic with bell pepper. Cook them for 4 min. Lower the heat then stir in the coconut milk, ginger, cayenne powder, cooked chicken and grated lemon zest. Put on the lid and let them cook for 32 min. Serve your chicken stew with some rice. Enjoy.

Madagascar Coconut Stew

49

SOMALI

Flatbread

Prep Time: 10 mins Total Time: 13 mins Servings per Recipe: 8 Calories 200.6 Fat 3.8g Cholesterol 0.0mg Sodium 147.1mg Carbohydrates 35.7g Protein 4.8g

Ingredients 3 C. flour 1 -1 1/2 C. water 1/2 tsp salt,

2 tbsp oil

Directions 1. Get a mixing bowl: Mix in it the oil with flour and salt. Mix in the water until you get a smooth dough. 2. Place the dough ball in a greased bowl. Brush it with some oil and cover it. Let it rise for 30 min. 3. Shape the dough into 8 balls. Lay each dough ball on a floured surface. Flatten it into an 8 inches circle and coat it with some oil. 4. Pull the edges of the dough circle into the middle pinching them in the center in the shape of square. 5. Repeat the process with the remaining dough. 6. Place a griddle over medium heat. Brush the dough squares with some extra oil. 7. Cook them in the hot pan for few more minutes on each side until they become golden brown. 8. Serve your golden bread warm or cold. 9. Enjoy.

52

Somali Flatbread

African

Caprese Appetizer

Prep Time: 8 mins Total Time: 28 mins Servings per Recipe: 3 Calories 431.3 Fat 29.9g Cholesterol 37.8mg Sodium 602.9mg Carbohydrates 31.0g Protein 12.7g

Ingredients 4 -6 large tomatoes, sliced 1 tsp dried basil 1/2 tsp flaked sea salt 4 -6 tbsp tomato ketchup 4 ounces brie cheese, sliced 1/2 tsp black pepper

1 red onion, sliced 4 -6 tbsp virgin olive oil 3 -4 slices bread, crusts cut off

Directions 1. 2. 3. 4. 5.

Before you do anything, preheat the oven to 350 F. Grease a baking dish with some oil. Lay in it half of the tomato slices. Top it with the basil, 3 tbsp of ketchup, salt and pepper. Top it with half of the cheese slices. Repeat the process to make another two layers. Pour over them some olive oil. Lay the onion slices on top followed by the bread slices Drizzle over them some extra olive oil. Place the pan in the oven and let them cook for 22 to 26 min. 6. Serve your Caprese tart warm. 7. Enjoy.

African Caprese Appetizer

53

YAM

Breakfast Pancakes

Prep Time: 10 mins Total Time: 20 mins Servings per Recipe: 4 Calories 372.0 Fat 11.9g Cholesterol 143.7mg Sodium 118.4mg Carbohydrates 54.1g Protein 11.7g

Ingredients 3 eggs, lightly beaten 1/2 C. milk 2 tbsp olive oil 1 1/4 C. flour 12 ounces sweet potatoes, peeled and grated 2 onions, sliced 2 tsp dried thyme

sunflower oil salt pepper

Directions 1. Get a mixing bowl: Whisk in it the eggs, milk and olive oil. Add the flour and mix them well until no lumps are found. 2. Mix in the sweet potatoes, onions, thyme, a pinch of salt and pepper. 3. Place a large pan over medium heat. Heat in it splash of oil. 4. Use a ladle to pour some of the mixture into separate circles. Cook them for 2 to 3 min on each side. 5. Repeat the process with the remaining mixture until all the cakes are done. 6. Serve your yummy cakes with your favorite dip. 7. Enjoy.

54

Yam Breakfast Pancakes

Stuffed

Peppers North African

Prep Time: 25 mins Total Time: 1 hr 15 mins Servings per Recipe: 8 Calories 394.7 Fat 21.7g Cholesterol 115.1mg Sodium 676.6mg Carbohydrates 32.2g Protein 18.6g

Ingredients 8 medium bell peppers 1 1/2 lbs. lean ground lamb 1 large onion, chopped 2 C. cooked rice 1/2 C. ketchup 1/2 C. raisins 1 tsp ground allspice 1/2 tsp ground cumin

1/2 tsp ground cinnamon 1/2 tsp black pepper 2 eggs, lightly beaten 1 1/2 tsp salt 1/4 tsp cayenne pepper

Directions 1. Before you do anything, preheat the oven to 375 F. 2. Cut off the bell peppers tops and reserve them. Discard the seeds and membrane of the peppers. 3. Place a pan over medium heat. Cook in it the lamb for 6 to 8 min. Discard the fat. 4. Stir in the onion with chopped pepper. Cook them for 6 min. Turn off the heat. 5. Mix in the rice, ketchup, raisins, allspice, cumin, cinnamon, black pepper and eggs to make the filling. 6. Adjust the seasoning of the filling then spoon it into the bell peppers. 7. Place the stuffed peppers in a greased casserole pan. Cover them with their cut up tops. 8. Lay a loose piece of foil over the stuffed peppers. Cook them in the oven for 42 to 52 min. Serve them warm. 9. Enjoy.

Stuffed Peppers North African

55

DICED POTATOES

and Spinach Congolese

Prep Time: 15 mins Total Time: 45 mins Servings per Recipe: 4 Calories 822.8 Fat 56.3g Cholesterol 0.0mg Sodium 386.3mg Carbohydrates 72.1g Protein 11.7g

Ingredients 4 potatoes, diced 2 C. spinach, washed, chopped 1 C. oil 4 garlic cloves 2 C. garbanzo beans 1 red pepper, seeded, diced 1 green pepper, seeded, diced 1 medium onion, peeled and chopped

1 tsp oregano 2 tsp dried basil Topping ground cayenne pepper

Directions 1. Place a large saucepan of water over medium heat. Bring it to a boil. 2. Cook in it the potato dices for 9 min. Stir in the spinach and cook them until they are done. 3. Pour the potato and spinach in a colander. Let them dry for few minutes. 4. Place a large pan over medium heat. Heat in it the oil. Cook in it the spinach and potato for 5 to 7 min. 5. Stir in the reaming ingredients, with a pinch of salt and pepper. Cook them for 4 min. 6. Serve your potato stir fry warm with some rice. 7. Enjoy.

56

Diced Potatoes and Spinach Congolese

Cham

Spice

Prep Time: 3 mins Total Time: 3 mins Servings per Recipe: 1 Calories 303.6 Fat 20.0g Cholesterol 0.0mg Sodium 21.5mg Carbohydrates 31.3g Protein 9.7g

Ingredients 3 tbsp dried thyme 2 tbsp ground sumac 2 tbsp sesame seeds

1 tbsp dried oregano 1/2 tsp garlic powder

Directions 1. Get a small mixing bowl: Mix in it all the spices. 2. Pour the spice mixture in a jar and seal it the use them whenever you desire. 3. Enjoy.

Cham Spice

57

SPICY

Breakfast Beans

Prep Time: 5 mins Total Time: 20 mins Servings per Recipe: 6 Calories 268.2 Fat 19.7g Cholesterol 0.0mg Sodium 18.7mg Carbohydrates 22.2g Protein 6.0g

Ingredients 2 tbsp olive oil 2 large onions, sliced thin 3 garlic cloves, minced 2 (15 oz.) cans green beans, drained 1 (28 oz.) cans diced tomatoes 1 tsp ground cinnamon 1 tsp ground cumin salt

1/2 C. pine nuts 3 tbsp olive oil 1/2 tsp cumin

Directions 1. Place a pot over medium heat. Heat in it the oil. Cook in it the onion with a pinch of salt for 3 min. 2. Stir in the garlic with cinnamon and cumin. Cook them for 3 min. 3. Stir in the tomato with its juice, green beans and a pinch of salt. Put on the lid and cook them for 12 min. 4. Spoon the mixture into a serving shallow bowl. Garnish it with some pine nuts, cumin and a swirl of olive oil then serve it. 5. Enjoy.

58

Spicy Breakfast Beans

Sweet

and Salty Pepper Spread

Prep Time: 30 mins Total Time: 45 mins Servings per Recipe: 6 Calories 352.7 Fat 7.9g Cholesterol 0.0mg Sodium 680.7mg Carbohydrates 60.8g Protein 10.9g

Ingredients cooking spray 4 red bell peppers, halved and seeded 1 C. onion, chopped 1/2 C. walnuts, chopped 1 tbsp ground cumin 1/8 tsp ground red pepper 3 garlic cloves, minced 1/2 tsp salt

1 tsp honey 9 pita bread, wedges

Directions 1. Before you do anything, preheat the oven to 400 F. Grease a casserole dish. 2. Place the peppers with their cut up side facing down on a lined up baking sheet. 3. Cook them for 12 min until their skin become black. Place them in a zip lock bag and close it. Let them sit for 16 min. 4. Discard the black skin from the peppers. Place them in a blender and blend them smooth. 5. Place a large pan over medium heat. Grease with some oil. Stir in the onion with walnuts, cumin, red pepper, garlic and salt. 6. Cook them for 9 min. Add the bell pepper with honey and salt. Cook them for 6 min. Allow the spread to cool down completely. 7. Serve it with some bread or veggies. 8. Enjoy.

Sweet and Salty Pepper Spread

59

PEARLS

Soup

Prep Time: 5 mins Total Time: 35 mins Servings per Recipe: 7 Calories 218.3 Fat 15.6g Cholesterol 0.0mg Sodium 373.6mg Carbohydrates 18.6g Protein 2.6g

Ingredients 2 tbsp olive oil 2 C. onions, peeled and sliced 1/2 C. olive oil 2 potatoes, peeled and diced 2 C. tomato sauce 1 C. water

meat broth salt pepper

Directions 1. Place a large pot over medium heat. Stir in it the tomato sauce with oil, onions, potatoes, a pinch of salt and pepper. 2. Cover them with broth or water. Bring them to a boil then lower the heat and simmer it for 32 min. 3. Serve your soup hot. 4. Enjoy.

62

Pearls Soup

Rosemary

Prep Time: 5 mins

Octopus Salad

Total Time: 2 hrs 5 mins Servings per Recipe: 8 Calories 250.8 Fat 27.0g Cholesterol 0.0mg Sodium 1.5mg Carbohydrates 3.1g Protein 0.3g

Ingredients 2 medium octopus 1 C. olive oil 1 C. wine vinegar 1 large onion 1 tbsp Greek oregano 1 tsp pepper

2 tsp rosemary 1/2 C. lemon juice

Directions 1. Place a large saucepan over medium heat. Place in it the two octopus and cover them with water. 2. Bring them to a rolling boil for 120 min. 3. Turn off the heat and discard the octopus skin. Slice them into bite size pieces. 4. Get a large mixing bowl: Toss in it the olive oil with onion, vinegar, rosemary, octopus, a pinch of salt and pepper. 5. Cover the bowl with a plastic wrap. Place it in the fridge for an overnight. 6. Mix in the lemon juice then serve your salad. 7. Enjoy.

Rosemary Octopus Salad

63

ORANGE

and Honey Cookies

Prep Time: 20 mins Total Time: 45 mins Servings per Recipe: 1 Calories 1270.2 Fat 64.1g Cholesterol 81.3mg Sodium 552.1mg Carbohydrates 169.4g Protein 11.0g

Ingredients 1/3 C. cooking oil 1/2 C. butter, softened 1/3 C. sugar 1 tbsp orange juice 1 tsp baking powder 1/2 tsp baking soda

2 C. all-purpose flour 3/4 C. sugar 1/3 C. honey 1/3 C. chopped walnuts

Directions 1. 2. 3. 4.

Before you do anything, preheat the oven to 350 F. Line up a baking sheet. Get a mixing bowl: Cream in it the oil with butter and sugar until they become creamy. Mix in the orange juice, baking powder and baking soda. Mix in the flour with your hands until you get a soft dough. Divide it into 2 inches balls and place them on the baking sheet. 5. Cook the cookies in the oven for 22 to 26 min. Place them aside and let them cool down completely. 6. Place a heavy saucepan over medium heat. Stir in it 3/4 C. sugar, honey and 1/2 C. water 7. Cook them until they start boiling. Put on the lid and let them cook for an extra 6 min to make the syrup. 8. Gently place the cookies in the syrup then drain them and place them on a cooling rack. 9. Garnish them with some chopped nut and let them cool down. Serve your sweet cookies with some tea. 10. Enjoy.

64

Orange and Honey Cookies

Honey

Cake

Prep Time: 5 mins Total Time: 15 mins Servings per Recipe: 12 Calories 444.5 Fat 4.3g Cholesterol 70.5mg Sodium 554.7mg Carbohydrates 98.4g Protein 6.3g

Ingredients 4 C. self-rising flour 4 tbsp sugar 1 C. sugar 4 eggs 1 lemon, rind 2 tbsp oil

oil 2 C. honey cinnamon coarsely chopped walnuts

Directions 1. 2. 3. 4. 5. 6.

Before you do anything, preheat the oven to 400 F. Grease a casserole dish. Get a large mixing bowl: Cream in it the sugar with eggs, oil, and lemon rind. Add the flour and mix them well until you get a soft dough. Place the dough on a floured surface. Roll it until it becomes thin. Use a cookie cutter to cut it into triangles. Cut them into stripes. Place a large pan over medium heat. Heat in it the oil. Cook in it the dough stripes until they become golden brown. 7. Drain them and place them on a cooling rack. 8. Place a heavy saucepan over medium heat. Stir in it 1 C. of sugar with honey. Stir them until they start boiling. 9. Dip the golden dough stirpes in the honey syrup. Drain them right away and place them on a serving plate. 10. Garnish them with some cinnamon and walnuts. Allow them to cool down completely then serve them. 11. Enjoy.

Honey Cake

65

LEMON

Collar Soup

Prep Time: 10 mins Total Time: 45 mins Servings per Recipe: 4 Calories 328.9 Fat 11.6g Cholesterol 0.0mg Sodium 1785.6mg Carbohydrates 43.3g Protein 16.4g

Ingredients 1 tbsp olive oil 1 large onion, chopped 1 tbsp salt 1 C. dried red lentils, rinsed and drained 6 C. water 2 tbsp olive oil 1 bunch collard greens, rinsed, stemmed and sliced

1 tbsp ground cumin 1 tsp ground cinnamon 2 tbsp minced garlic 1/3 C. lemon juice

Directions 1. Place a pot over medium heat. Heat in it the olive oil. Cook in it the onion with a pinch of salt for 5 min. 2. Add the lentils and cook them or 2 min. Stir in the water and cook them over high heat until they start boiling. 3. Lower the heat and put on the lid. Let the soup cook for 16 min. 4. Place a small pan over medium heat. Heat in it 2 tbsp of olive oil. Cook in it the collard greens for 11 min. 5. Add them to the soup pot with cumin, cinnamon, and garlic. Cook the soup for an extra 12 min. 6. Adjust the seasoning of the soup then stir in the lemon juice. Serve it warm. 7. Enjoy.

66

Lemon Collar Soup

Greek Style

Prep Time: 10 mins

Semolina Cake

Total Time: 1 hr Servings per Recipe: 6 Calories 744.4 Fat 36.6g Cholesterol 0.0mg Sodium 94.2mg Carbohydrates 103.8g Protein 3.5g

Ingredients 1 C. semolina 1 C. Greek yogurt 1 C. caster sugar 1 C. oil 1 1/2 tsp baking powder blanched almond

1 1/2 C. sugar 2 C. water lemon juice

Directions 1. 2. 3. 4.

Before you do anything, preheat the oven to 200 F. To make the syrup: Place a heavy saucepan over medium heat. Stir in it the sugar with water. Bring it to a boil and let it cook for 11 min until it becomes slightly thick. Turn off the heat and place it aside to cool down. 5. To make the cake: 6. Get a large mixing bowl: Mix in it the semolina, yoghurt, sugar, baking powder and oil. 7. Pour the mixture in a baking pan. Place it in the oven and bake it for 35 to 42 min. 8. Wet a sharp knife to cut the semolina cake into diamonds. Press an almond into each diamond. 9. Place the semolina pan back in the oven and cook it for 2 to 3 min. 10. Allow the semolina cake to cool down completely then serve it. 11. Enjoy.

Greek Style Semolina Cake

67

CLASSIC

Lentils Casserole

Prep Time: 5 mins Total Time: 2 hrs 5 mins Servings per Recipe: 4 Calories 706.7 Fat 31.5g Cholesterol 8.1mg Sodium 818.1mg Carbohydrates 80.2g Protein 26.9g

Ingredients 2 C. brown lentils, rinsed 1/3 C. rice, rinsed 1 large onion, chopped 1/2 C. olive oil 6 -7 C. cold water

1 package onion soup mix 1 tbsp butter salt

Directions 1. Place a large saucepan over medium heat. Heat in it the oil. Cook in it the onion for 3 min. 2. Stir in the lentils, rice, salt, butter, onion, soup, and water. Cook them until they start boiling. 3. Lower the heat and let them cook for 100 min. Serve your lentils casserole warm with some tomato sauce. 4. Enjoy.

68

Classic Lentils Casserole

Pine

Nuts Meatballs

Prep Time: 1 min Total Time: 46 mins Servings per Recipe: 4 Calories 422.1 Fat 32.5g Cholesterol 82.7mg Sodium 94.2mg Carbohydrates 11.8g Protein 21.7g

Ingredients 1 lb. ground lamb black pepper 4 tbsp parsley, chopped 1/4 C. pine nuts 1 onion, minced butter

1 tsp dried mint 1 (12 oz.) cans tomato puree salt

Directions 1. Before you do anything, preheat the oven to 350 F. 2. Place a large pan over medium heat. Melt in it the butter. Cook in it the pinenuts for 2 min. 3. Get a large mixing : Mix in it the lamb, parsley, onion, mint, salt and pepper. Shape them into meatballs. 4. Press each meatballs slightly with your hands. 5. Place 1 tsp of pinenuts in the middle of it then pull the meat around it to cover it. 6. Place the stuffed meatballs in a casserole dish. Pour over it the tomato puree. 7. Place the casserole in the oven and cook it for 32 min. Serve it warm. 8. Enjoy.

Pine Nuts Meatballs

69

ROSY NUTS

Baklava

Prep Time: 30 mins Total Time: 1 hr 15 mins Servings per Recipe: 30 Calories 98.5 Fat 5.7g Cholesterol 5.3mg Sodium 44.5mg Carbohydrates 10.6g Protein 1.9g

Ingredients 1/3 C. water 4.5 oz. white sugar 2 oz. honey 1 tsp lemon juice 1 tbsp orange blossom water 1 tbsp rose water 5 oz. pistachios 2 oz. almonds oz. soft light brown sugar

1 tsp ground cinnamon 1 tsp ground cardamom 1 tbsp orange blossom water 1 tbsp rose water 12 sheets phyllo pastry 3 oz. unsalted butter, melted

Directions 1. To make the syrup: 2. Before you do anything, preheat the oven to 400 F. Grease a baking dish. 3. Place a large saucepan over medium heat. Stir in it the water, sugar, honey and lemon juice. 4. Bring them to a boil for 1 min. Stir in the orange blossom and rose water. Cook it for few more seconds. 5. Turn off the heat and place the syrup aside to cool down. 6. To make the Baklava: 7. Get a food processor: Place in it all the nuts. Pulse them until they become fine. 8. Get a mixing bowl: Mix in it the ground nuts with sugar and cinnamon, orange blossom and rose water to make the filling. 9. Place a phyllo sheet in the greased pan. Coat it with butter then top it with a phyllo sheet. 10. Repeat the process with 4 more sheets. Lay over it the ground nuts filling. 11. Cover them with the remaining phyllo sheets while brushing each one of them with some melted butter. 72

Rosy Nuts Baklava

12. Use a sharp knife to cut the baklava into diamonds shapes. Place the pan in the oven and cook it for 16 to 21 min. 13. Allow the baklava to sit for 1 to 2 min. Pour the cooled syrup all over it then let it cool down completely. 14. Garnish your baklava with some chopped nuts then serve it with some coffee. 15. Enjoy.

73

APRICOT

Cream Dessert

Prep Time: 5 mins Total Time: 30 mins Servings per Recipe: 4 Calories 189.3 Fat 5.7g Cholesterol 20.3mg Sodium 11.3mg Carbohydrates 36.3g Protein 2.2g

Ingredients 1/2 lb. dried apricot, unsweetened 1 tbsp lemon juice 1/4 C. heavy cream

water

Directions 1. Place a large saucepan over medium heat. Place in it the apricots. Add to them enough water to cover most of them. 2. Stir in the lemon juice and cook them until the apricots become soft. 3. Mash the apricots with a fork then cook them further until they become like a puree. 4. Add the heavy cream and cook them for an 1 to 2 min while stirring them all the time. 5. Serve your apricot cream warm or cold. 6. Enjoy.

74

Apricot Cream Dessert

Summer

Prep Time: 5 mins

Bean Salad

Total Time: 25 mins Servings per Recipe: 6 Calories 202.9 Fat 0.7g Cholesterol 0.0mg Sodium 24.8mg Carbohydrates 46.0g Protein 7.2g

Ingredients 2 lbs. green beans, rinsed 1 large chopped onion 4 potatoes 4 ripe tomatoes 3 sliced onions chopped garlic

chopped parsley 1 pinch sugar salt pepper

Directions 1. Place a large saucepan over medium heat. Heat in it a splash of oil. Sauté in it the onion for 3 min. 2. Stir in the green beans with potato, tomato, garlic, parsley, sugar, a pinch of salt and pepper. 3. Cover them with water then let them cook until it evaporates and the veggies becomes soft. 4. Serve your salad warm or cold. 5. Enjoy.

Summer Bean Salad

75

SAVORY

Semolina Star Cake

Prep Time: 10 mins Total Time: 45 mins Servings per Recipe: 8 Calories 317.0 Fat 8.7g Cholesterol 19.0mg Sodium 99.5mg Carbohydrates 54.5g Protein 5.5g

Ingredients 2 1/4 C. flour 1/2 C. fine semolina 1 tbsp anise seed, toasted and ground 3/4 C. sugar 1 tbsp tahini 1 tsp baking powder

1 C. warm water 5 tbsp of cold butter 1 1/2 tsp turmeric pine nuts

Directions 1. Before you do anything, preheat the oven to 350 F. Grease a baking dish. 2. Get a large mixing bowl: Combine in it the semolina, flour, baking powder, anise and turmeric. 3. Mix in the olive oil until the mix becomes crumbly. 4. Get a mixing bowl: Stir in it the warm water with sugar. Add it to the flour mix and beat them until they become smooth. 5. Pour the batter in the greased pan. Garnish it with sesame seeds, or any nuts you desire. 6. Place the cake pan in the oven and cook it for 37 min. Allow it to cool down completely. 7. Slice the cake into diamonds shape then serve them with some tea. 8. Enjoy.

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Savory Semolina Star Cake

Creamy

Stuffed Zucchinis

Prep Time: 30 mins Total Time: 2 hrs Servings per Recipe: 6 Calories 267.6 Fat 9.8g Cholesterol 40.5mg Sodium 96.8mg Carbohydrates 30.7g Protein 14.6g

Ingredients 2 lbs. zucchini, medium size 24 oz. yogurt 3 garlic cloves, minced 2 tbsp dried mint 2 C. water 1/2 lb. ground beef

3/4 C. rice ( uncooked) 1 tsp allspice

Directions 1. Slice off the stems of the zucchinis. Discard the pulp from it. 2. Get a large mixing bowl: Combine in it the beef with rice, allspice, a pinch of salt and pepper. 3. Spoon the mixture into the zucchinis. 4. Place a large pot over medium heat. Stir in 12 oz. of yogurt with 2 C. of water. 5. Let them cook for 32 min over low heat with the lid on. 6. Once the time is up, stir in the stuffed zucchini and cook them for 12 min over medium heat. 7. Stir in the mint with remaining yogurt, garlic, a pinch of salt and pepper. Cook them for an extra 12 min. 8. Garnish your stuffed zucchinis with some stuffed pine nuts then serve them warm. 9. Enjoy.

Creamy Stuffed Zucchinis

77

ZEST

All Spice Beef Stew

Prep Time: 10 mins Total Time: 40 mins Servings per Recipe: 4 Calories 194.8 Fat 12.4g Cholesterol 38.5mg Sodium 91.8mg Carbohydrates 8.5g Protein 13.8g

Ingredients 1 (10 oz.) packages frozen chopped spinach, thawed 1/2 lb. ground beef 1 medium onion, chopped 1 tbsp olive oil 1 tsp ground allspice

4 garlic cloves, minced 1/4 C. lemon juice

Directions 1. 2. 3. 4. 5. 6.

Place a large saucepan of water over medium heat. Bring it to a boil. Stir in the spinach and cook it for 3 to 4 min. Drain the spinach and place it aside. Place a large pan over medium heat. Heat in it the olive oil. Cook in it the onion for 3 min. Add the allspice with beef, garlic and spinach. Mix them well. Sir in 1 C. of water. Cook the stew for 22 min over low heat. Once the time is up, stir in the lemon juice. Serve your spicy beef stew with some brown rice. 7. Enjoy.

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Zest All Spice Beef Stew

Sweet

and Sour Soup Cambodian Style

Prep Time: 40 mins Total Time: 3 hrs 10 mins Servings per Recipe: 4 Calories 797.0 Fat 49.2g Cholesterol 273.0mg Sodium 3516.9mg Carbohydrates 26.6g Protein 60.9g

Ingredients 1 (3 -3 1/2 lb.) whole chickens, cut into 8 pieces 1 white onion, quartered 1 inch gingerroot, peeled 2 garlic cloves, peeled 4 green onions 3 whole star anise 1 tbsp white peppercorns 2 sprigs cilantro 2 tbsp nam pla cold water 2 stalks lemongrass, minced 1/4 C. nam pla 2 tbsp brown sugar

2 tsp galangal, chopped 2 tsp salt 1/4 lb. lotus root, sliced 1 medium tomatoes, wedges 3/4 lb. chicken meat, cubed 1/2 C. tamarind juice 3 tbsp peanut oil 4 garlic cloves, chopped 1/4 C. Thai holy basil leaves, chopped 2 tbsp cilantro, chopped 1 hard-boiled egg 2 C. pineapple, crushed 2 -6 birds' eye chilies, sliced

Directions 1. Set the broiler of your oven. 2. Cook the onion, ginger and garlic under the broiler for about 9-10 minutes. 3. In a pan, add all the stock ingredients except fish sauce over medium-high heat and cook until boiling. 4. With a spoon, remove the scum from the top surface. 5. Set the heat to low and cook for about 15 minutes. 6. Remove from the heat and keep aside to cool. 7. With a slotted spoon, transfer the chicken pieces into a bowl. 8. With 2 forks, shred the meat. 9. Preserve the shredder meat in refrigerator until using. Sweet and Sour Soup Cambodian Style

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10. In the same pan, add the bones, roasted vegetables and fish sauce and cook until boiling. 11. Set the heat to low and cook, covered for about 1 1/2 hours. 12. Remove from the heat and with a spoon, remove the fat from the top surface. 13. Through a cheese cloth, stain the stock into a bowl and keep aside to cool. 14. Place the stock in fridge for whole night. 15. Remove the stock from the fridge and remove the fat from the top surface. 16. In a pan, add the chicken stock, galangal, lemon grass, fish sauce, sugar and salt and cook until boiling. 17. Add the pineapple, tomato and lotus root and cook until boiling. 18. Set the heat to low and cook for about 9 minutes. 19. Stir in the shredded chicken meat and tamarind juice and cook until boiling. 20. Set the heat to low and cook for about 9 minutes. 21. In the meantime, in a frying pan, add the oil over high heat and cook until heated through. 22. Add the garlic and cook for about 1-2 minutes. 23. Add the garlic into the soup and stir to combine. 24. Stir in the cilantro and basil and cook for about 1-2 minutes. 25. Remove from the heat and stir in the eggs. 26. Enjoy hot with a garnishing of the birds’ eye chilies

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Southeast

Asian Sweet and Sour Pie

Prep Time: 10 mins Total Time: 13 mins Servings per Recipe: 8 Calories 223.2 Fat 5.6g Cholesterol 12.8mg Sodium 174.4mg Carbohydrates 36.6g Protein 7.5g

Ingredients 3 C. nonfat yogurt, plain 4 oz. gingersnaps 2 tbsp unsalted butter, melted 1/3 C. light sour cream 1/4 C. granulated sugar 2 tsp tangerine zest, grated 1/2 tsp vanilla extract 2 tsp unflavored gelatin

1/4 C. tangerine juice concentrate, frozen, thawed 1 3/4 C. papayas, peeled, chopped 1 (11 oz.) cans mandarin oranges, well drained

Directions 1. 2. 3. 4. 5. 6.

Arrange a cheesecloth lined strainer over a bowl. Place the yogurt into prepared strainer and cover it loosely. Place the bowl in fridge until the yogurt reduces to 1 3/4 C. In a blender, add the gingersnaps and pulse until fine crumbs like mixture is formed. Add the melted butter and pulse until just blended. In an 8-inch pie dish, place the crumb mixture and press in the bottom and up the sides evenly. 7. In a bowl, add the sour cream and yogurt cheese and beat until smooth. 8. Add the sugar, vanilla extract and tangerine zest and mix well. 9. In a pot, add the tangerine juice concentrate and sprinkle with the gelatin. 10. Place the pan over low heat and cook until the gelatin dissolves, stirring continuously. Remove from the heat. 11. Add the gelatin mixture into the bowl of the yogurt cheese mixture and beat until well combined. 12. Add 1 1/2 C. of the papaya and stir to combine. Southeast Asian Sweet and Sour Pie

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13. Place the mixture over the prepared crust evenly. Place the pie dish in fridge for about 8 hours or whole night. 14. Decorate the pie with the mandarin oranges. 15. Enjoy with a topping of the remaining chopped papaya.

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Cambodian

Inspired Tenderloins

Prep Time: 20 mins Total Time: 30 mins Servings per Recipe: 4 Calories 461.0 Fat 155.2mg Cholesterol 442.3mg Sodium 1.2g Carbohydrates 34.8g

Ingredients 4 (6 oz.) beef tenderloin steaks 2 tbsp cream cheese, softened 4 tsp crumbled blue cheese 4 tsp plain low-fat yogurt 2 tsp minced onions 1 dash white pepper

1 large garlic clove, halved 1/2 tsp salt, divided 2 tsp chopped parsley

Directions 1. Set the broiler of your oven and arrange oven rack about 2-3-inch from the heating element. 2. Arrange a wire rack in a broiler pan. 3. In a bowl, add the yogurt, blue cheese, cream cheese, onion and pepper and mix until well combined. 4. Rub the garlic over beef steaks evenly. 5. In the prepared broiler pan, arrange the steaks. 6. Cook under the broiler for about 5-6 minutes. 7. Season the steaks with the salt and cook under broiler for about 3-4 minutes. 8. Again season the steaks with a little salt. 9. Place the cheese mixture over steaks evenly and cook under broiler for about 2 minutes. 10. Enjoy with a garnishing of the parsley.

Cambodian Inspired Tenderloins

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LEMON

Raspberry Parfaits

Prep Time: 20 mins Total Time: 30 mins Servings per Recipe: 6 Calories 213.0 Fat 0.6g Cholesterol 1.6mg Sodium 66.0mg Carbohydrates 48.4g Protein 6.0g

Ingredients 2 C. plain nonfat yogurt 2/3 C. granulated sugar 1/2 tsp vanilla extract 1 tsp unflavored gelatin, plain 1/4 C. water

2 large mangoes, peeled, sliced, pureed 2 tsp lemon juice 1 (10 oz.) packages frozen unsweetened raspberries, thawed, pureed, strained

Directions 1. Line a fine-mesh strainer with dampened cheesecloth and then arrange the strainer into a large bowl. 2. Place the yogurt in the prepared sand place in the fridge for all the night. 3. In a bowl, add the strained yogurt with 1/3 C. of the sugar and vanilla and mix well. 4. In another bowl, add the water and sprinkle with the gelatin. Keep aside until gelatin is dissolved. 5. In a pot, add 1/2 C. of the mango puree over medium heat and cook until warmed through. 6. Add half of the gelatin mixture and cook for about 40 seconds, mixing continuously. 7. Stir in the lemon juice and remaining mango puree and remove from the heat. 8. Transfer the mango mixture into a bowl and immediately, place the bowl in ice bath. 9. Keep aside until chilled, stirring frequently. 10. Meanwhile, in another pot, add 1/2 C. of the raspberry puree with the remaining 1/3 C. of sugar and cook until warmed through. 11. Add the remaining gelatin mixture and cook for about 40 seconds, mixing continuously. Stir in the remaining raspberry puree and remove from the heat. 12. Transfer the raspberry mixture into a bowl and immediately, place the bowl in ice bath. 13. In 6 (5-oz.) parfait glasses, divide the raspberry mixture, followed by the mango and thickened yogurt. Enjoy. 86

Lemon Raspberry Parfaits

Apricot

and Asparagus Wok

Prep Time: 25 mins Total Time: 40 mins Servings per Recipe: 4 Calories 582.6 Fat 35.8g Cholesterol 137.7mg Sodium 648.6mg Carbohydrates 22.5g Protein 46.4g

Ingredients 1 1/2 lb. New York strip steaks, trimmed 2 tbsp soy sauce 1 tbsp ginger, grated 1 garlic clove, large, pressed 1 tbsp dry sherry 1 1/2 tsp apricot preserves, no sugar added 1 1/2 tsp sesame oil

1/4 tsp Chinese five spice powder 4 tsp canola oil 24 asparagus, spears, trimmed 2 tbsp sesame seeds 24 cherry tomatoes

Directions 1. Cut the steaks into slices crosswise. 2. For the marinade: in a re-sealable plastic bag, add all the ingredients. Add the beef and seal the bag. 3. Shake the bag to mix well. 4. Place in the fridge for about 3-4 hours. 5. In a nonstick wok, add 1 tsp of the oil over high heat and cook until heated through. Add 1/3 of the beef and cook for about 2 minutes. 6. With a slotted spoon, transfer the beef into a bowl. 7. Repeat with the remaining beef and 2 tsp of the oil. 8. In the same skillet, add remaining tsp of the oil and cook until heated. 9. Add the asparagus and sesame seeds and sauté for about 4 minutes. 10. Add the tomatoes and cook until heated completely. 11. Transfer the vegetables into the bowl with the steak and toss to coat well. 12. Enjoy.

Apricot and Asparagus Wok

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CAMBODIAN

x Mexican Skillet

Prep Time: 30 mins Total Time: 45 mins Servings per Recipe: 12 Calories 418.3 Fat 23.3g Cholesterol 75.9mg Sodium 748.1mg Carbohydrates 24.1g Protein 26.1g

Ingredients 12 fluid oz. dark Mexican beer, or broth 1/2 C. onion, chopped 2 tbsp garlic, minced 2 tbsp lime juice 1 tbsp chopped cilantro 2 tsp red pepper seasoning 1/2 tsp salt 3 lb. beef steaks

12 flour tortillas, warmed 3/4 lb. lettuce, shredded 3 C. salsa 1 -2 avocado, sliced bottled red chili pepper 12 cilantro stems

Directions 1. In a bowl, add the beer, lime juice, cilantro, onions, garlic, red pepper flakes and salt and mix until well combined. 2. Reserve 1 C. of the beer mixture in another bowl. 3. In the bowl of the remaining marinade, add the steaks and mix well. 4. Cover the bowl and place in the fridge for all the night. 5. Remove steaks from the bowl and discard marinade. 6. Cook the steaks onto the gill until cooked through, flipping once. 7. Transfer the steaks onto a platter and with a piece of foil, cover them to keep warm. 8. Cut the steak into strips and coat with the reserved marinade. 9. Divide the steak strips, lettuce, salsa onto warm tortillas evenly. 10. Enjoy with a garnishing of the avocado slice, chili pepper and cilantro sprig.

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Cambodian x Mexican Skillet

Cambodian

Tri-Tip Stir Fry

Prep Time: 1 min Total Time: 35 mins Servings per Recipe: 4 Calories 317.0 Fat 23.1g Cholesterol 73.7mg Sodium 772.4mg Carbohydrates 2.8g Protein 24.1g

Ingredients 1 lb. tri-tip steak, cut 2 tbsp water 16 oz. frozen broccoli with red peppers 1/4 C. toasted chopped walnuts

Marinade 1/3 C. low sodium soy sauce 1 tbsp dark sesame oil

Directions 1. For the marinade: in a bowl, add all the ingredients and mix well. 2. Reserve 2 tbsp of the marinade in another bowl. 3. In the bowl of the remaining marinade, add the beef steaks and mix well. 4. Cover the bowl and place in the fridge for about 15 minutes. 5. Remove the beef steaks from the bowl and discard marinade. 6. Place a nonstick skillet over 7. medium-high heat until heated completely. 8. Add the steak and cook for about 10-12 minutes, flipping once halfway through. 9. In the same skillet, add 2 tbsp of the water over medium-high heat and cook until heated. 10. Stir in the vegetables and cook for about 4 minutes, mixing often. 11. Stir in the reserved marinade and cook until heated completely. 12. Cut the steaks into slices. 13. Divide the beef and vegetables onto plates and enjoy with a topping of the walnuts.

Cambodian Tri-Tip Stir Fry

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4-INGREDIENT

Pumpkin Boat

Prep Time: 15 mins Total Time: 1 hr 15 mins Servings per Recipe: 4 Calories 490.8 Fat 31.3g Cholesterol 236.0mg Sodium 83.1mg Carbohydrates 50.5g Protein 7.0g

Ingredients 1 small pumpkin 5 egg yolks 3/4 C. palm sugar

2 C. coconut cream

Directions 1. Remove the top of the pumpkin. 2. In a steamer, add the pumpkin and steam for about 1 hour. 3. Meanwhile, set your oven to 335 degrees F. 4. Remove from the oven and keep aside to cool slightly. 5. Carefully, scoop out the flesh from the pumpkin. 6. In a bow, add the palm sugar and egg yolks and beat well. 7. In a pan, add the coconut cream over low heat and cook until just boiling. 8. Remove from the heat. 9. Add the hot cream into the egg mixture and gently, stir to combine. 10. Place the mixture into the pumpkin . 11. Cook in the oven for about 25 minutes. 12. Remove from the oven and keep aside to cool completely. 13. Cut into desired sized slices and enjoy.

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4-Ingredient Pumpkin Boat

Prey

Veng Spring Rolls

Prep Time: 45 mins Total Time: 1 hr 45 mins Servings per Recipe: 6 Calories 813.2 Fat 20.3g Cholesterol 65.8mg Sodium 3838.0mg Carbohydrates 119.9g Protein 39.5g

Ingredients 1 head savoy cabbage 1 1/2 lb. boneless skinless chicken breast halves 1 1/2 lb. cellophane noodles 5 carrots, peeled, shredded 1/2 lb. peanuts, chopped 3 Thai red chili peppers, seeded, minced

2 tbsp mint, minced 2 tbsp basil, minced 1 C. nuoc nam 2 tbsp rice vinegar 3 tbsp lime juice 3 tbsp brown sugar

Directions 1. Set your oven to 350 degrees F before doing anything else and grease a 13x9-inch baking dish. In a pan of the boiling water, blanch the cabbage for about 6-10 minutes. 2. Meanwhile, in another pan of the water, cook the chicken until just cooked. Drain the chicken well and keep aside to cool. 3. Then, with 2 forks, shred the meat. 4. In a pan of the lightly salted boiling water, cook the noodles until desired doneness. Drain the noodles well. 5. In a bowl, add the chicken, noodles, peanuts, carrots, chilies, basil and mint and mix. For the sauce: in another bowl, add the sugar, nuoc nam, lime juice and vinegar and stir until well combined. 6. Add enough sauce over the chicken mixture to just moisten and toss to coat well. Place the chicken mixture over each cabbage leaf. 7. Roll each leaf and secure with the toothpicks. 8. In the bottom of the prepared baking dish, arrange the cabbage rolls, seam side down. 9. Place remaining sauce over cabbage rolls evenly. Cook in the oven for about 20 minutes, basting with the pan sauce occasionally. Prey Veng Spring Rolls

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CAMBODIAN

Breakfast Frittatas

Prep Time: 5 mins Total Time: 12 mins Servings per Recipe: 2 Calories 209.5 Fat 423.0mg Cholesterol 431.8mg Sodium 1.3g Carbohydrates 12.7g

Ingredients 4 eggs 1 green onion, chopped 1/4 tsp salt 1/4 tsp msg black pepper

1 tbsp vegetable oil 2 sweet Chinese sausage

Directions 1. In a bowl, add the eggs, green onion, MSG, salt and black pepper and beat slightly until well combined. 2. In a non-stick wok, add the oil and cook until heated. 3. Add the sausage and cook for about 2 minutes. 4. Drain the grease from the wok. 5. Add the egg mixture and cook for about 3 minutes per side. 6. Enjoy hot.

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Cambodian Breakfast Frittatas

Cambodian

Lemongrass Spice Paste Skillet

Prep Time: 5 mins Total Time: 20 mins Servings per Recipe: 4 Calories 551.7 Fat 47.9g Cholesterol 32.7mg Sodium 1596.6mg Carbohydrates 22.5g Protein 11.6g

Ingredients Lemongrass Spice Paste 2 stalks lemongrass, sliced 5 garlic cloves, chopped 1 large shallot, chopped 1 1/2 tsp galangal, peeled and chopped 6 kaffir lime leaves, deveined 1/2 tsp turmeric 2 chilies, chopped and seeded 1/2 C. water Stir Fry 3 tbsp vegetable oil

600 g beef 3 tbsp fish sauce 2 tbsp sugar 1/2 tsp salt 1 large onion, peeled and sliced into wedges 1 red capsicum, sliced 1/2 C. roasted peanuts, ground rice vermicelli

Directions 1. For the paste: in a food processor, add all the ingredients and pulse until pureed . Transfer the pureed mixture into a bowl with the meat and mix until well combined. 2. In a skillet, add the oil over medium heat and cook until heated through. Add the meat and sea until browned completely. 3. Stir in the sugar, fish sauce and salt and cook until just boiling, stirring continuously. Add the onion wedges and cook for about 4-5 minutes, stirring continuously. 4. Add 6 tbsp of the roasted peanuts and capsicum and cook for about 1 minute, stirring continuously. 5. Enjoy hot with a topping of the remaining peanuts alongside the rice vermicelli noodles.

Cambodian Lemongrass Spice Paste Skillet

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KUMQUAT

Spritzers

Prep Time: 5 mins Total Time: 5 mins Servings per Recipe: 2 Calories 220.4 Fat 0.3g Cholesterol 0.0mg Sodium 46.9mg Carbohydrates 56.0g Protein 0.7g

Ingredients 4 calamondins, or kumquats 1 1/2 C. club soda 1/2 C. sugar

1 1/2 C. ice cubes

Directions 1. 2. 3. 4. 5.

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Cut 1 calamondin in slices and discard the seeds. Reserve the calamondins slices. In a pitcher, extract the juice of remaining calamondins, discarding the seeds Add the club soda and sugar and mix until sugar dissolves completely. Add the ice cubes and enjoy with a garnishing of the reserved calamondin slices with slices.

Kumquat Spritzers

4-Ingredient

Coconut Glaze

Prep Time: 2 mins Total Time: 10 mins Servings per Recipe: 10 Calories 153.4 Fat 6.7g Cholesterol 0.0mg Sodium 73.1mg Carbohydrates 23.4g Protein 0.4g

Ingredients 14 oz. coconut milk 1/2 tbsp sugar 1 tbsp cornstarch

1/4 tsp salt

Directions 1. In a pot, add all the ingredients and cook until boiling. 2. Set the heat to low and simmer for about 12-15 minutes. 3. Enjoy as a topping of any pudding or as a dressing for meat and vegetables.

4-Ingredient Coconut Glaze

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TAPIOCA

Kampot

Prep Time: 10 mins Total Time: 50 mins Servings per Recipe: 6 Calories 329.4 Fat 6.3g Cholesterol 0.0mg Sodium 119.7mg Carbohydrates 70.0g Protein 2.7g

Ingredients 1/2 C. small pearl tapioca 7 C. water, divided 5 medium ripe bananas, sliced 1/4 tsp salt

1/2 C. white sugar 3/4 C. coconut milk

Directions 1. 2. 3. 4. 5. 6. 7. 8. 9.

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In a microwave-safe dish, add 2 C. of the water and microwave for about 2 minutes. In the bowl of the warm water, stir in the tapioca and keep aside for about 9-10 minutes. Through a fine mesh sieve strain the tapioca. In a pot, add the remaining water and tapioca over high heat and cook until boiling. Now, set the heat to medium and cook until the tapioca just start to turn translucent, mixing frequently. Stir in the sugar, bananas and salt and cook for about 12-15 minutes, mixing frequently. Remove from the heat and add the coconut milk, stirring continuously. Keep aide to cool for some time. Enjoy warm.

Tapioca Kampot

How to

Mince Chicken Southeast Asian Style

Prep Time: 30 mins Total Time: 1 hr Servings per Recipe: 6 Calories 276.9 Fat 10.6g Cholesterol 125.9mg Sodium 1077.3mg Carbohydrates 12.5g Protein 31.7g

Ingredients 1/4 C. uncooked long grain white rice 2 lb. boneless skinless chicken thighs, cut into chunks 2 tbsp peanut oil 4 garlic cloves, minced 2 tbsp minced galangal 2 small red chili peppers, seeded and chopped 4 green onions, chopped

1/4 C. fish sauce 1 tbsp shrimp paste 1 tbsp white sugar 3 tbsp chopped of mint 2 tbsp chopped basil 1/4 C. lime juice

Directions 1. Set your oven to 350 degrees F before doing anything else. 2. In the bottom of a baking sheet, place the rice evenly and cook in the oven for about 15 minutes. 3. Remove from the oven and keep aside to cool completely. 4. In a spice grinder, add the toasted rice and grind until a fine powder is formed. 5. Meanwhile, in a chopper, add the chicken thighs and pulse until ground. 6. In a skillet, add the peanut oil over medium heat and cook until heated. 7. Add the green onions, galangal, garlic and chile peppers and stir fry for about 4 minutes. Add the ground chicken and stir fry for about 4 minutes. 8. Add the sugar, shrimp paste and fish sauce and stir to combine. 9. Set the heat to medium-low and cook for about 6 minutes. 10. Stir in the herbs, ground rice and lime juice and remove from the heat. Enjoy hot.

How to Mince Chicken Southeast Asian Style

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CASHEW

Pilaf

Prep Time: 15 mins Total Time: 40 mins Servings per Recipe: 6 Calories 349 Fat 8.6 Carbohydrates 2 Protein 265 Cholesterol 59.5 Sodium 8.2

Ingredients 4 C. water 2 C. long grain rice, rinsed and drained 1/2 tsp salt 2 tbsp vegetable oil, divided 1/4 C. coarsely chopped cashews 7 small dried chile peppers 1 tsp mustard seed

1 tsp cumin seed 10 fresh curry leaves 1 tsp ground turmeric 1/4 C. fresh lime juice 2 tbsp tamarind paste 1 C. plain yogurt

Directions 1. In a pot, add the water and cook until boiling. Add the salt and rice and stir to combine. Set the heat to low and with a id cover the pan. 2. Cook for about 20-22 minutes. Meanwhile, in a frying pan, add 1/2 tbsp of the oil over medium heat and cook until heated. 3. Stir in the cashews and cook for 5 minutes. 4. Transfer the cashews into a bowl and keep aside. 5. In the frying pan, add the remaining oil over medium heat and cook until heated. Stir in the cumin seeds, mustard seeds and chile peppers and stir fry for about 30 seconds. 6. Stir in 1/2 of the cashews and curry leaves and stir fry for about 3 minutes. Remove the rice from the heat and stir in the tamarind paste, lime juice and turmeric. 7. Now, place onto a platter and stir in the oil mixture. 8. Serve with a garnishing of the remaining cashews.

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Cashew Pilaf

Curried

Eggs for Breakfast

Prep Time: 10mins Total Time: 15 mins Servings per Recipe: 2 Calories 377 Fat 35.5 Carbohydrates 286 Protein 203 Cholesterol 4 Sodium 12.3

Ingredients 1 tsp oil 2 medium eggs 1/2 C. heavy whipping cream 1/4 clove garlic, minced 1/4 C. shredded Cheddar cheese

2 tsp curry powder 1 tsp ground cumin

Directions 1. 2. 3. 4. 5.

In a bowl, add the cream and eggs and beat until well combined. Add the remaining ingredients except the oil and mix well. In a frying pan, add the oil over medium-high heat and cook until heated trough. add he egg mixture and cook for about 4-5 minutes, stirring continuously. Serve hot.

Curried Eggs for Breakfast

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ROGHAN

Ghosht (Kashmiri Lamb Curry)

Prep Time: 30 mins Total Time: 2 hrs 30 mins Servings per Recipe: 4 Calories 1041.4 Fat 89.2g Cholesterol 182.9mg Sodium 756.0mg Carbohydrates 15.7g Protein 44.4g

Ingredients 2 1/2 cm fresh ginger, chopped 8 garlic cloves, peeled 4 tbsp water 275 ml water 10 tbsp vegetable oil 1 kg boneless lamb shoulder 10 whole cardamom pods 2 bay leaves 6 whole cloves 10 whole peppercorns 2 1/2 cm cinnamon sticks

4 medium onions, chopped 1 tsp ground coriander 2 tsp cumin seeds 4 tsp paprika 1 tsp cayenne pepper 1 tsp salt 6 tbsp plain yogurt 1/4 tsp garam masala ground pepper

Directions 1. In a blender, add 4 tbsp of the water, garlic and ginger and pulse until smooth. In a pan, add the oil and cook until melted. 2. Add the lamb pieces in batches and cook until browned completely. 3. With a slotted spoon transfer the lamb pieces into a bowl. 4. In the pan, add the bay leaves, cinnamon, cardamom, cloves and peppercorns and stir fry for about 1 minute. Add the onions and sauté for 5 minutes. Add the garlic puree mixture and sauté for 30 seconds. Add the cumin, coriander, cayenne, paprika and salt and sauté for about 30 seconds. Stir in the cooked lab pieces and sauté for about 1 minute. Slowly, add the yoghurt and cook for about 2-3 minutes, stirring frequently. Add the remaining water and cook until boiling, stirring continuously. Set the heat to low and simmer, covered for about 1-1 1/2 hours, stirring occasionally. 5. Now, set the heat to medium and cook for about 4-5 minutes. 6. Stir in the garam masala and black pepper and serve. 104

Roghan Ghosht

Palak

(Spicy Spinach)

Prep Time: 10 mins Total Time: 30 mins Servings per Recipe: 2 Calories 404.3 Fat 26.8g Cholesterol 65.5mg Sodium 134.7mg Carbohydrates 37.9g Protein 8.6g

Ingredients 300 g spinach, frozen 2 garlic cloves, chopped 1 inch fresh ginger, chopped 2 onions, chopped 1-2 green chili, chopped 200 g potatoes, cubed 1 tsp turmeric 4 tbsp ghee 1 tsp cumin seed

1 tsp garam masala 1/2 tsp ground coriander 1/2 tsp ground cumin 1 tbsp fresh cream salt

Directions 1. 2. 3. 4. 5. 6. 7. 8. 9.

Add the spinach, onion, ginger and garlic in a skillet and cook for 8-10 minutes. Remove from the heat and keep aside o cool slightly. In a blender, add the spinach mixture and pulse until smooth. In a pan of the salted boiling water, cook the potatoes and turmeric for about 10 minutes. Drain the potatoes and keep aside. In a skillet, add the ghee and cook until melted. Add the spinach puree and cumin and cook for about 2-3 minutes. Stir in the spices and boiled potatoes and cook for about 2-3 minutes. Stir in the cream and serve.

Palak

105

PRIYANKA’S

Dhal (Lentil Curry)

Prep Time: 30 mins Total Time: 1 hr 5 mins Servings per Recipe: 6 Calories 93.1 Fat 0.3g Cholesterol 0.0mg Sodium 6.1mg Carbohydrates 16.9g Protein 6.6g

Ingredients 2 C. lentils, cooked 1 large yellow onion, chopped 1 bunch cilantro, chopped 1 large tomatoes 1 can coconut milk 1 can tomato sauce curry powder

turmeric ginger ground cloves cumin cayenne salt

Directions 1. 2. 3. 4.

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In a pan, heat the oil and sauté the onion for about 4-5 minutes. Stir in the cilantro and sauté for about 3-5 minutes more. Stir in the tomato and cook for about 2-3 minutes. Stir in the coconut milk, tomato sauce, ginger, curry powder, turmeric, cloves, cumin, cayenne and salt and cook for 1/2 hour.

Priyanka’s Dhal

Punjabi

Chickpeas

Prep Time: 5 mins Total Time: 35 mins Servings per Recipe: 4 Calories 300.0 Fat 2.9g Cholesterol 0.0mg Sodium 643.6mg Carbohydrates 58.3g Protein 12.2g

Ingredients 2 medium onions, chopped 1 tbsp grated ginger 2 tbsp chopped garlic 1 1/2 tsp cumin seeds 1 bay leaf 1/2 inch cinnamon stick 2 tomatoes, chopped 1 tsp ground coriander 1/2 tsp turmeric

salt 1/4-1/2 tsp cayenne pepper 2 cans garbanzo beans 1/2-1 tsp garam masala 1 tbsp fresh lemon juice

Directions 1. Heat a skillet and stir fry the bay leaf, cinnamon stick and cumin seeds for about 30 seconds. 2. Stir in the garlic and ginger and stir fry for about 1 minute. 3. Stir in the onion and stir fry for about 3-4 minutes, adding a little water occasionally. 4. Stir in the tomatoes, turmeric, coriander, cayenne pepper and salt, and cook until boiling. 5. Stir in the chickpeas and set the heat to low. 6. cook, covered for about 12-15 minutes. 7. Remove from the heat and stir in the lemon juice and garam masala.

Punjabi Chickpeas

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FRIED

Bread Skillet

Prep Time: 10 mins Total Time: 13 mins Servings per Recipe: 8 Calories 167.4 Fat 2.0g Cholesterol 4.2mg Sodium 206.4mg Carbohydrates 31.5g Protein 5.0g

Ingredients vegetable oil 2 1/2 C. flour 1/2 tsp salt 1 tsp baking powder

1/4 tsp sugar 1 tsp oil 1 C. warm milk

Directions 1. 2. 3. 4. 5. 6.

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Add all th ingredients except the oil in a bowl and mix until a dough is formed. Divide dough into equal sized portions. Roll each dough portion into a circle. In a frying pan, add the oil over medium-high heat and cook until melted. Add the dough circles, one at a time and cook until golden brown from both sides. Serve immediately.

Fried Bread Skillet

Chai Masala

Tea at Home

Prep Time: 5 mins Total Time: 15 mins Servings per Recipe: 3 Calories 116.5 Fat 2.9g Cholesterol 11.3mg Sodium 44.7mg Carbohydrates 20.4g Protein 2.6g

Ingredients 2 C. water 3-5 cloves 1 cinnamon stick, crushed 2-3 cardamom pods, crushed

1/4 C. sugar 1 C. milk 2 tbsp black tea leaves

Directions 1. In a pan, add the cloves, cinnamon stick and cardamom pods and water and cook until boiling. 2. set the heat to low and cook, covered for about 2-3 minutes. 3. Stir in the milk and sugar and cook until boiling stirring frequently. 4. Stir in the tea leaves and immediately, cover the pan. 5. Remove from the heat and keep aide, covered for about 5 minutes. 6. Through a strainer, strain he tea into cups and serve.

Chai Masala Tea at Home

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KOTA

Pudding

Prep Time: 5 mins Total Time: 30 mins Servings per Recipe: 4 Calories 423.4 Fat 27.0g Cholesterol 46.8mg Sodium 45.0mg Carbohydrates 42.1g Protein 7.0g

Ingredients 1 C. cooked long-grain rice 1 C. whole milk 1/2 C. heavy cream 3/4 C. coconut milk 2 oz. sugar

1/4 tsp ground cardamom 1 1/2 oz. golden raisins 1 1/2 oz. chopped unsalted pistachios

Directions 1. Add the whole milk and rice in a pan and cook over medium heat until boiling. 2. Set the heat to low and simmer for about 4-5 minutes, mixing as required. 3. Now, set the heat to medium and stir in the sugar, coconut milk, heavy cream and cardamom. 4. Cook for about 8-10 minutes, beating frequently. 5. Remove the pan from the heat. 6. immediately, add the pistachios and raisins and stir to combine. 7. In a serving bowl, place the pudding and with a plastic warp, cover the pudding surface. 8. Refrigerate to chill before serving.

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Kota Pudding

Kerala

Pumpkin Stew

Prep Time: 1 hr Total Time: 3 hrs Servings per Recipe: 1 Calories 245.2 Fat 13.6g Cholesterol 18.5mg Sodium 490.1mg Carbohydrates 25.4g Protein 7.9g

Ingredients 2 lb. cooking pumpkin, chunked 1 lb sweet potato, chunked 2 tbsp melted butter 1 tbsp brown sugar 1 tsp salt 1 tsp black pepper 2 tbsp oil 1 large Spanish onion, chopped 1 scotch bonnet peppers, chopped 1 tbsp minced garlic 1 tbsp fresh ginger, grated

2 tbsp fresh thyme 2 tsp orange zest 1 tbsp curry powder 1/4 tsp ground nutmeg 1 cinnamon stick 2 bay leaves 6 C. chicken stock 1/4 C. heavy cream 1/4 C. unsweetened coconut milk 1/2 C. toasted pumpkin seeds

Directions 1. Set your oven to 350 degrees F before doing anything else and grease a large roasting pan. 2. Add the sweet potatoes, pumpkin, brown sugar, butter, salt and black pepper and mix well. 3. In the bottom of the prepared roasting pan, arrange the vegetable mixture in a single layer. 4. Cook in the oven for about 1-1 1/2 hours. 5. Remove from the oven and keep aside. 6. In a large soup pot, heat the oil and stir fry the onion for about 4-6 minutes. 7. Add the ginger, garlic and scotch bonnet and stir fry for about 1 minute. 8. Add the orange peel, thyme, curry powder, bay leaves, cinnamon stick and nutmeg and stir until well combined. 9. Stir in the roasted veggies and chicken stock and cook until boiling. Kerala Pumpkin Stew

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10. Set the heat to low and cook, covered for about 30 minutes, mixing time by time. 11. Remove from the heat and keep aside to cool slightly. 12. In a blender, add the soup mixture in batches and pulse until pureed finely. 13. In the same pan, add the pureed soup, coconut milk and cream and cook until heated completely, stirring frequently 14. Serve hot with a topping of the pumpkin seeds.

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Potatoes

Tandoori

Prep Time: 15 mins Total Time: 1 hr Servings per Recipe: 4 Calories 98.6 Fat 4.5g Cholesterol 0.0mg Sodium 544.7mg Carbohydrates 13.6g Protein 1.4g

Ingredients 2 sweet potatoes, cubed 1 tbsp tandoori paste 1 tbsp olive oil 1 tbsp sesame seeds 1/2 tsp salt

1/2 tsp red pepper flakes cooking spray 1/2 tsp kosher salt

Directions 1. Set your oven to 375 degrees F before doing anything else and line a baking sheet with a piece of foil. Arrange a rack in the bottom shelf of oven. 2. In a bowl, place the sweet potato cubes, sesame seeds, tandoori paste, oil, red pepper flakes and 1/2 tsp of the salt and toss to coat well. 3. In the bottom of the prepared baking sheet, arrange the sweet potato cubes in a single layer. 4. Cook in the oven for about 35-40 minutes, flipping once after 20 minutes. 5. Serve with a sprinkling of the remaining salt.

Potatoes Tandoori

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INDIAN

Fried Onions (Bhaji)

Prep Time: 5 mins Total Time: 20 mins Servings per Recipe: 4 Calories 1691.4 Fat 167.1g Cholesterol 0.0mg Sodium 132.7mg Carbohydrates 40.7g Protein 12.4g

Ingredients 2 large onions, sliced 200 g chickpea flour 1 tsp baking powder 2 tbsp rice flour 1 tsp turmeric 1/2 tsp black onion seeds 1/2 tsp chili powder

1/2 tsp cumin, ground 1/2 tsp coriander, ground salt 100 ml water 750 ml vegetable oil

Directions 1. Add the flours, baking powder, onion seeds, salt, ground spices and water and stir until well combined. 2. Gently, fold in the onion slices. 3. In a skillet, heat the oil over medium-high heat. 4. With a spoon, place th mixture in skillet in batches and cook for about 1-2 minutes. 5. Transfer the fritters onto a paper towel-lined plate to drain. 6. Serve with a sprinkling of the salt.

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Indian Fried Onions

Cookies

for Chai

Prep Time: 10 mins Total Time: 25 mins Servings per Recipe: 10 Calories 308.3 Fat 17.6g Cholesterol 18.6mg Sodium 192.8mg Carbohydrates 33.7g Protein 5.4g

Ingredients 1/2 C. oil 3/4 C. brown sugar 1 egg 1/2 tsp vanilla 3/4 C. flour

1/2 tsp baking soda 1/2 tsp salt 1 1/2 C. rolled oats 3/4 C. sunflower seeds

Directions 1. 2. 3. 4. 5. 6. 7. 8.

Set your oven to 350 degrees F before doing anything else. In a bowl, mix together the flour, salt and baking soda. In another bowl, add the egg, brown sugar, vanilla and oil and beat until creamy. Add the flour mixture and mix until well combined. Gently, fold in the sunflower seeds and oats. Drop the cookies onto a cookie sheet in a single layer. Cook in the oven for about 10-15 minutes. Remove from the oven and keep onto the wire rack to cool in the pan for about 5 minutes. 9. Carefully, invert the cookies onto the wire rack to cool completely before serving.

Cookies for Chai

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PUNJABI STYLE

Chickpeas Curry

Prep Time: 10 mins Total Time: 40 mins Servings per Recipe: 3 Calories 309.8 Fat 15.9g Cholesterol 0.0mg Sodium 1208.4mg Carbohydrates 35.9g Protein 8.5g

Ingredients 2 fresh tomatoes, quartered 1/2 inch cube fresh ginger, cut in half 1 fresh green chile 3 tbsp grapeseed oil 1/4 tsp asafoetida powder 1 tsp whole cumin seed 3 C. fresh spinach, chopped 1 cans chickpeas 1/4-1/2 C. water

1 tbsp ground coriander 1/2 tsp ground chili powder 1/2 tsp turmeric 1 tsp sea salt 1/2 tsp garam masala fresh cilantro, chopped fine

Directions 1. 2. 3. 4. 5.

In a blender, add the ginger, green chile and tomatoes and pulse until smooth. Add the oil in a skillet and heat over medium heat. Stir in the cumin seeds and asofetida and stir fry until aromatic. Stir in the tomato puree and stir fry for about 2-3 minutes. Add the chili powder, turmeric, coriander and salt and cook for about 8-10 minutes, stirring frequently. 6. Stir in the spinach and water and cook for about 2-3 minutes. 7. Stir in the chickpeas and garam masala and cook for about 3-4 minutes. 8. Serve with a garnishing of the cilantro.

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Punjabi Style Chickpeas Curry

Indian

Breakfast Omelet

Prep Time: 10 mins Total Time: 20 mins Servings per Recipe: 1 Calories 495.4 Fat 15.7g Cholesterol 372.0mg Sodium 175.0mg Carbohydrates 95.2g Protein 19.6g

Ingredients 1 tsp vegetable oil 1 spring onion, minced 1 red onion, chopped 1-2 green chili, chopped 2 cloves garlic, chopped 1/2 inch ginger root, chopped 1/4 tsp turmeric 1 tsp ground cumin 1 tsp ground coriander

2 eggs, beaten freshly coriander freshly mint 3-5 drops lime juice salt

Directions 1. In a non-stick skillet, add the oil and cook until heated completely. 2. Add the garlic, ginger, chili and onion and cook for about 4-5 minutes, stirring frequently. 3. Stir in the cumin, coriander and turmeric and cook for about 1-2 minutes, stirring continuously. 4. Remove from the heat and keep aside. 5. In a large egg, crack the eggs and beat with salt slightly. 6. Add the onion mixture, mint and coriander and stir to combine well. 7. In the same skillet, add the egg mixture and cook until set. 8. Drizzle the omelet with lemon juice and change the side. 9. Cook until set completely.

Indian Breakfast Omelet

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PUNJABI

Carrot Pudding

Prep Time: 10 mins Total Time: 1 hr 10 mins Servings per Recipe: 6 Calories 333.1 Fat 19.4g Cholesterol 50.1mg Sodium 246.2mg Carbohydrates 38.4g Protein 4.5g

Ingredients 6 medium carrots, shredded 2 C. half-and-half cream 1/2 C. packed brown sugar 1/2 C. golden raisin 1/4 C. butter

1/2 tsp ground cardamom 1/4 tsp salt 1/4 C. unsalted pistachios

Directions 1. 2. 3. 4. 5.

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In a pot, add the half-and-half and carrots and bring to a boil. Set the heat to low and cook for 45 minutes, stirring as required. Add the butter, raisins, brown sugar, cardamom and salt and stir to combine well. Simmer for about 15 minutes, mixing continuously. Serve warm with a topping of the pistachios.

Punjabi Carrot Pudding

Curry

Lamb Skillet

Prep Time: 10 mins Total Time: 30 mins Servings per Recipe: 6 Calories 407.0 Fat 31.4g Cholesterol 82.9mg Sodium 486.7mg Carbohydrates 5.4g Protein 19.6g

Ingredients 1 1/2 lb. ground lamb 1 large onion, chopped 2 tbsp olive oil 2 tbsp your favorite curry powder 3/4 C. red wine 4 tsp tomato paste

2 cloves garlic 1 tsp salt 1/8-1/4 tsp red pepper flakes 1/2 tsp ground cumin

Directions 1. 2. 3. 4. 5. 6.

Heat a large pan and cook the ground lamb until no more pink. With a slotted spoon, transfer the lamb into a bowl and discard the grease from the pan. Add the oil in the pan and heat it. Add the onion and stir fry for about 4-5 minutes. With a mortar and pastel, make a paste of the garlic and salt. In the pan, add the cooked lamb, tomato paste, curry powder, red pepper flakes, garlic paste and wine and stir to combine. 7. Set the heat to low and cook for about 15-20 minutes 8. Serve hot.

Curry Lamb Skillet

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