Ethnic Lunches: Re-Imagine Lunchtime with Delicious Ethnic Recipes for Lunch [2 ed.]

Table of contents :
Table of Contents
Brazilian Long Grain
Bolo de Banana
Brazilian Lunch Special
3-Ingredient Sun Salad
Cod and Coconut Stew
Sao Paulo Poundcake
Sweet and Salty Raisin Rice
Classic Dry Beef Chuck and Coconut Stew
South American Seafood Soup
Rice Skillet with Orange and Pimento
Brazilian Vegetarian Hot Pot
Black Bean Stew I
Steak with Chimichurri
Fortaleza Stroganoff
Coconut Shrimp Pot
Mushrooms Brasileiro
Bananas Assadas Quentes
Tropical Mango Stew
Ensalada de Papas I
How to Roast Brazilian Nuts
Moroccan Pilaf
West African Dinner
Ginger Lentil Stew
Nigerian Coconut Cake Pops
Sweet Potato Soup
African Breakfast Eggs
Chicken Stew Angola
Johannesburg Street Curry
Peanut Butter Chicken Pan
Sudanese Tahini Spread
Semolina Cake with Vanilla Syrup
5-Ingredient Couscous
African Potato Soup
Tanzanian Banana Curry
Nigerian Inspired Okra
Beirut Bean Soup
Gold Bites
A Girl from Lebanon Chicken Soup
Baked Butter Beans Pot
Pomegranate and Spinach Pierogis
Crunchy Baklava with Lemon Syrup
Chilled Creamy Summer Soup
Minty Eggs and Potato Salad
Spicy Sirloin Stuffed Peppers
Herbed and Marinated Chicken BBQ
Spicy Halibut BBQ
Classic Za'atar Stuffed Meatloaf
Basmati Nut Rice with Sirloin
Naughty Pierogis
Spiced Up Feta Salad
Herbed Warm Potato Salad
Minty Cucumber Salad
Cambodian Street 280 Curry
Baked Chicken Cambodian
Cambodian Jasmine Rice
Cambodian Spicy Fruit Salsa
A Fruit Salad in South East Asia
Spicy Peanut and Onion Salad Dressing
60-Minute Cambodian Potato Curry
Cambodian Spaghetti
Eggplants in Ginger Vinaigrette Glaze
Hot and Spicy Seafood Filets
Cambodian Spicy Peanut Sauce
Fruity Tofu Skillet
Cambodian Spring Rolls I
Mushroom Chicken Masala
Curried Honey and Pear Skillet
Yoon’s Coleslaw
How to Make Fish Sauce
Chicken Curry 101
Kerala Tofu Curry
Chicken Tikka Masala
Tandoori I
Kerala Seafood Curry
How to Make Traditional Flat Bread
Indian Potato and Peas Pot
South Indian Green Beans
Sativa’s Okra
Simple Curried Potatoes
Pot Roast Gwalior
Maharashtra Broccoli
Anika’s Dhal Makhani
Simple Coconut Curry
How to Make Chickpeas
Indian Rice Krispy’s
Kerala Lunch Box
Veera’s Fried Bread
Punjabi Greens Curry
South Indian Veggie Salad
North Indian Onion Dip

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Ethnic Lunches Re-Imagine Lunchtime with Delicious Ethnic Recipes for Lunch

By BookSumo Press All rights reserved

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Table of Contents Brazilian Long Grain 9 Bolo de Banana 12 Brazilian Lunch Special 13 3-Ingredient Sun Salad 14 Cod and Coconut Stew 15 Sao Paulo Poundcake 16 Sweet and Salty Raisin Rice 17 Classic Dry Beef Chuck and Coconut Stew 18 South American Seafood Soup 19 Rice Skillet with Orange and Pimento 22 Brazilian Vegetarian Hot Pot 23 Black Bean Stew I 24 Steak with Chimichurri 25 Fortaleza Stroganoff 26 Coconut Shrimp Pot 27 Mushrooms Brasileiro 28 Bananas Assadas Quentes 29 Tropical Mango Stew 32 Ensalada de Papas I 33 How to Roast Brazilian Nuts 34

Moroccan Pilaf 35 West African Dinner 36 Ginger Lentil Stew 37 Nigerian Coconut Cake Pops 38 Sweet Potato Soup 39 African Breakfast Eggs 42 Chicken Stew Angola 43 Johannesburg Street Curry 44 Peanut Butter Chicken Pan 45 Sudanese Tahini Spread 46 Semolina Cake with Vanilla Syrup 47 5-Ingredient Couscous 48 African Potato Soup 49 Tanzanian Banana Curry 52 Nigerian Inspired Okra 53 Beirut Bean Soup 54 Gold Bites 55 A Girl from Lebanon Chicken Soup 56 Baked Butter Beans Pot 57 Pomegranate and Spinach Pierogis 58 Crunchy Baklava with Lemon Syrup 59

Chilled Creamy Summer Soup 61 Minty Eggs and Potato Salad 64 Spicy Sirloin Stuffed Peppers 65 Herbed and Marinated Chicken BBQ 67 Spicy Halibut BBQ 68 Classic Za'atar Stuffed Meatloaf 69 Basmati Nut Rice with Sirloin 70 Naughty Pierogis 71 Spiced Up Feta Salad 74 Herbed Warm Potato Salad 75 Minty Cucumber Salad 76 Cambodian Street 280 Curry 77 Baked Chicken Cambodian 78 Cambodian Jasmine Rice 79 Cambodian Spicy Fruit Salsa 80 A Fruit Salad in South East Asia 81 Spicy Peanut and Onion Salad Dressing 84 60-Minute Cambodian Potato Curry 85 Cambodian Spaghetti 86 Eggplants in Ginger Vinaigrette Glaze 87 Hot and Spicy Seafood Filets 88

Cambodian Spicy Peanut Sauce 89 Fruity Tofu Skillet 90 Cambodian Spring Rolls I 91 Mushroom Chicken Masala 93 Curried Honey and Pear Skillet 96 Yoon’s Coleslaw 97 How to Make Fish Sauce 98 Chicken Curry 101 99 Kerala Tofu Curry 100 Chicken Tikka Masala 101 Tandoori I 103 Kerala Seafood Curry 106 How to Make Traditional Flat Bread 107 Indian Potato and Peas Pot 108 South Indian Green Beans 109 Sativa’s Okra 110 Simple Curried Potatoes 111 Pot Roast Gwalior 112 Maharashtra Broccoli 113 Anika’s Dhal Makhani 116 Simple Coconut Curry 117

How to Make Chickpeas 118 Indian Rice Krispy’s 119 Kerala Lunch Box 120 Veera’s Fried Bread 121 Punjabi Greens Curry 122 South Indian Veggie Salad 123 North Indian Onion Dip 124

Brazilian

Long Grain

Prep Time: 10 mins Total Time: 30 mins Servings per Recipe: 4 Calories 462.3 Fat 6.3g Cholesterol 5.4mg Sodium 269.2mg Carbohydrates 86.9g Protein 12.4g

Ingredients 1 large onion, peeled and cut into chunks 10 garlic cloves, peeled 1/2 C. fresh parsley leaves 1/2 C. fresh basil leaf 3 tbsps corn oil

2 C. long grain rice salt and pepper, to taste 3 C. chicken stock

Directions 1. Get a food processor: Place in it the onion with garlic, parsley and basil. Process them until they become smooth. 2. Place a heavy saucepan over medium heat. Heat the oil in it. Cook in it the rice for 3 min. 3. Add 1 tbsp of the herbed onion mix with a pinch of salt and pepper. Cook them for 2 min. 4. Stir in the stock and cook them until they start boiling. Put on the lid and let them cook for 18 to 22 min or until the rice is done. 5. Fluff the rice with a fork. Add the remaining herbed onion mix and stir them to coat. Serve your warm salad. 6. Enjoy.

Brazilian Long Grain

9

BOLO

de Banana

Prep Time: 25 mins Total Time: 1 hr Servings per Recipe: 12 Calories 359.4 Fat 5.1g Cholesterol 50.0mg Sodium 150.7mg Carbohydrates 74.3g Protein 6.0g

Ingredients 3 tbsps margarine 2 C. white sugar 3 egg yolks 3 C. all-purpose flour 1 tbsp baking powder 1 C. milk

3 egg whites 6 bananas 2 tbsps white sugar 1 tsp ground cinnamon

Directions 1. 2. 3. 4.

Before you do anything, preheat the oven to 350 F. Coat a baking pan with some butter. Get a large mixing bowl: Beat in it the sugar with butter until they become creamy. Add the egg yolks and beat them until they become smooth. Add the flour with baking powder and beat them again while adding the milk gradually until they become smooth. 5. Place the egg whites in a large mixing bowl. Beat them until there soft peaks. 6. Add it to the butter mix and stir them gently to fold them. 7. Pour the batter in the greased pan and top it with the banana slices. 8. Get a small mixing bowl: Mix in it the cinnamon with 2 tbsps of sugar. Sprinkle the mix over the banana slices. 9. Cook it in the oven for 34 to 36 min. Allow the cake to cool down completely. Serve it with your favorite toppings. 10. Enjoy.

12

Bolo de Banana

Brazilian

Lunch Special (Black Beans with Chicken)

Prep Time: 5 mins Total Time: 40 mins Servings per Recipe: 4 Calories 258.8 Fat 10.2g Cholesterol 0.0mg Sodium 137.1mg Carbohydrates 36.0g Protein 10.5g

Ingredients 1 (8 oz.) packages Mexican-style chicken rice pilaf mix 1 (16 oz.) cans black beans, rinsed and drained 1 C. corn, canned or frozen 1 bunch scallion, chopped 1/2 C. pitted black olives, sliced lengthwise

4 C. cooked diced chicken meat 1/2 bunch fresh cilantro, chopped 1 ripe avocado, sliced salsa sour cream tortilla chips

Directions 1. Cook the rice by following the directions on the package. Fluff it with a fork. 2. Stir into it the black beans, corn, scallions, olives, chicken and cilantro. Serve your salad with your favorite toppings. 3. Enjoy.

Brazilian Lunch Special

13

3-INGREDIENT

Sun Salad

Prep Time: 10 mins Total Time: 10 mins Servings per Recipe: 5 Calories 64.8 Fat 0.1g Cholesterol 0.0mg Sodium 0.0mg Carbohydrates 16.2g Protein 1.2g

Ingredients 5 oranges 1 tsp sugar salt and pepper

Directions 1. Discard the oranges peel and white pith. 2. Slice the oranges thinly and place them on a serving plate. 3. Top them with sugar, a pinch of salt and pepper. Place the salad in the fridge until ready to serve. 4. Enjoy.

14

3-Ingredient Sun Salad

Cod

and Coconut Stew

Prep Time: 15 mins Total Time: 30 mins Servings per Recipe: 2 Calories 1015.1 Fat 68.5g Cholesterol 97.4mg Sodium 1458.1mg Carbohydrates 57.7g Protein 53.5g

Ingredients 1 lb fresh cod 2 limes, juice of 1 tsp salt 2 tbsps oil 2 onions, diced 1 bell pepper, diced ( any color) 3 garlic cloves, minced

6 tomatoes, peeled seeded, diced 2 C. coconut milk 1 tsp Old Bay Seasoning pepper

Directions 1. Get a large mixing bowl: Whisk in it the juice of 2 limes with a pinch of salt. Dip in it the cod fish and cover it with a plastic wrap. Place it in the fridge for 32 min. 2. Place a large saucepan over medium heat. Heat the oil in it. Add the peppers with onion and cook them for 2 min. Stir in the garlic and cook them for 60 min. 3. Stir in the tomato and cook them for 12 min. Add the fish with the coconut milk and old bay seasoning. Cook them until they start boiling. 4. Lower the heat and cook the stew for 12 min. Serve it hot. 5. Enjoy.

Cod and Coconut Stew

15

SAO PAULO

Poundcake

Prep Time: 15 mins Total Time: 1 hr 15 mins Servings per Recipe: 1 Calories 254.7 Fat 17.4g Cholesterol 30.5mg Sodium 6.1mg Carbohydrates 23.1g Protein 2.8g

Ingredients 1/2 C. brazil nut 1/4 lb unsalted butter, softened 6 tbsps brown sugar, packed 3/4 C. flour

3 tbsps rice flour 1/2 tsp cinnamon

Directions 1. Before you do anything preheat the oven to 325 F. 2. Get a food processor: place in it the nuts and process them until they become finely ground. 3. Get a mixing bowl: Beat in it the sugar with butter until they become light and fluffy. 4. Add to them the ground nuts with flour and mix them well. Transfer the dough to a lined up baking sheet. 5. Flatten it slightly with a rolling pin then use a sharp knife to prick on the sides to make 8 wedges without cutting them. 6. Top the dough circle with some granulated sugar and cook it in the oven for 42 min. 7. Allow your giant cookie to cool down completely then serve it. 8. Enjoy.

16

Sao Paulo Poundcake

Sweet

and Salty Raisin Rice

Prep Time: 15 mins Total Time: 45 mins Servings per Recipe: 4 Calories 441.7 Fat 9.9g Cholesterol 11.7mg Sodium 380.5mg Carbohydrates 81.7g Protein 8.0g

Ingredients Rice 1 1/2 C. long-grain white rice 2 1/2 C. water ( or more) 1/2 tsp salt 1 tbsp butter, unsalted Spice 1 tbsp olive oil 3 slices turkey bacon, cut into strips 1/2 medium red onion, diced

1 garlic clove, peeled and minced 1/2 green bell pepper, diced 1/2 red bell pepper, diced 1/2 C. corn kernel, cooked 1/4 C. raisins, dark 1/4 C. raisins, golden 3 tbsps Italian parsley, chopped salt & pepper, to taste

Directions 1. Place a large pot over medium heat. Rinse the rice and place it in it then add to it 2 1/2 C. of water. Add to it some butter with a pinch of salt. Cook it until it starts boiling. Put n the lid and lower the heat then let it cook for 22 min. Turn off the heat and let the rice rest for 6 min. Use a fork to fluff it and place it aside. 2. Place a large skillet over medium heat. Heat the oil in it. Brown in it the bacon for 5 min. Drain it and place it aside. 3. Reserve 2 tbsps of bacon fat in the skillet and discard the remaining of it. Stir in the onion, garlic, bell peppers, corn, both raisins, and the parsley. 4. Let them cook for 6 min while stirring them from time to time. Add the rice and cook them for an extra 2 min. 5. Adjust the seasoning of your rice skillet then serve it warm. 6. Enjoy.

Sweet and Salty Raisin Rice

17

CLASSIC

Dry Beef Chuck and Coconut Stew

Prep Time: 20 mins Total Time: 2 hrs 20 mins Servings per Recipe: 4 Calories 1386.4 Fat 102.6g Cholesterol 234.7mg Sodium 812.6mg Carbohydrates 42.5g Protein 76.3g

Ingredients 3 lbs beef chuck, cut into 1 inch cubes 4 tbsps olive oil 6 large tomatoes, cut into wedges 1 large yellow onion, chopped 3 garlic cloves, minced 2 tsps fresh ginger, grated 1 (13 1/2 oz.) cans unsweetened coconut milk 1 tbsp dried oregano

1 tbsp red pepper flakes 1 tsp salt 1 tsp pepper 1 (19 oz.) cans black beans, drained and rinsed 1/3 C. fresh cilantro, chopped

Directions 1. Place a large pan over high heat. Heat in it the olive oil. Brown in it the beef in batches for 5 min per batch. 2. Stir the tomatoes, onion, garlic and ginger and cook them for 4 min. Add the coconut milk with oregano, red pepper flakes, salt and pepper. 3. Cook them until they start boiling. Put on the lid and let them cook for 1 h 32 min while stirring them from time to time. 4. Add the beans to the stew and let them cook for an extra 16 min. Adjust the seasoning of the stew and serve it warm. 5. Enjoy.

18

Classic Dry Beef Chuck and Coconut Stew

South American

Seafood Soup

Prep Time: 20 mins Total Time: 55 mins Servings per Recipe: 4 Calories 479.0 Fat 29.6g Cholesterol 178.4mg Sodium 2016.7mg Carbohydrates 26.8g Protein 32.4g

Ingredients 1 lb shrimp, peeled and veined 1/4 lb bay scallop 6 oz. white fish fillets, (cod fillet) 2 garlic cloves, minced 1/4 C. lemon juice 1 1/2 tsps salt 1/2 tsp black pepper 2 C. tomatoes, with juice 3/4 C. white onion 2 -3 limes, to make 1/4 c juice plus 1/2 C. red pepper, diced

1/2 C. green pepper, diced 1 jalapeno, seeded, diced 2 tbsps olive oil 1 (6 oz.) cans tomato paste 1/2 C. cilantro, chopped, divided 2 tsps fresh gingerroot 1/2 tsp crushed red pepper flakes ( to taste) 1/4 tsp ground cayenne pepper 13 1/2 oz. unsweetened coconut milk

Directions 1. Get a large mixing bowl: Stir in it the shrimp, scallops, fish ,garlic, lemon juice, 1/2 tsp salt and black pepper. Cover it with a plastic wrap and place it in the fridge for 22 min. Get a food processor: 2. Combine in it the canned tomatoes with juices, 1/2 of cilantro, onions, jalapeno and 1/4 c lime juice. Blend them smooth and place it aside. Place a large pot over medium heat. Heat the oil in it. Sauté in it the red and green pepper with pepper flakes for 9 min. 3. Add the rest of the cilantro, ginger, cayenne, and remaining salt. Sauté them for 1 min while stirring all the time. 4. Stir in the tomato mix and cook them until they start boiling. Let them cook for 16 min over low heat. Add the tomato paste with coconut milk and bring them to another boil. 5. Stir in the seafood and cook them again until they start boiling. Let the stew cook for 6 min. Adjust the seasoning of the stew then serve it warm. 6. Enjoy. South American Seafood Soup

19

RICE SKILLET

with Orange and Pimento

Prep Time: 20 mins Total Time: 50 mins Servings per Recipe: 4 Calories 378.6 Fat 30.9g Cholesterol 95.3mg Sodium 91.8mg Carbohydrates 4.4g Protein 20.1g

Ingredients 1 lb boneless chicken thighs, skinless, cut into 1/2 inch wide strips 1/4 C. olive oil 4 garlic cloves, finely chopped 1 tsp orange zest 1 1/2 C. water

1/2 C. orange juice 1 (8 oz.) packages yellow rice mix 1/2 C. pimento stuffed olive, halves 1 C. fresh cilantro, chopped orange wedge ( to garnish)

Directions 1. Season the chicken strips with a pinch of salt and pepper. 2. Place a large pan over medium heat. Heat the oil in it. Brown in it the chicken with garlic and zest. Cook them for 4 min. 3. Stir in 1 1/2 C. water and 1/2 C. orange juice. Cook them until they start boiling. Stir in the rice with seasoning packet, and olives. 4. Cook them until they start boiling. Lower the heat and put on the lid. Let them cook for 20 min. Once the time is up, serve your chicken and rice skillet hot. 5. Enjoy.

22

Rice Skillet with Orange and Pimento

Brazilian

Vegetarian Hot Pot (Ginger and Coconut Curry)

Prep Time: 15 mins Total Time: 1 hr Servings per Recipe: 6 Calories 432.8 Fat 14.8g Cholesterol 0.0mg Sodium 230.9mg Carbohydrates 72.8g Protein 8.0g

Ingredients 1 butternut squash, peeled and 2 cm dice 2 red onions, roughly chopped 1 aubergine, chopped 2 red peppers, diced 1 (400 g) cans chickpeas 2 garlic cloves, crushed 1/2 inch gingerroot, chopped

1 red chili pepper, deseeded and chopped 400 g chopped tomatoes 200 ml coconut cream 4 tbsps chopped fresh coriander 3 tbsps olive oil

Directions 1. Before you do anything preheat the oven to 400 F. 2. Get a large mixing bowl: Mix in it the veggies with 2 tbsps of oil. Spread the mix on a baking sheet and cook it for 42 min in the oven. 3. Get a blender: Combine in it the chili, garlic, ginger and onion. Blend them smooth. 4. Place a large pot over medium heat. Heat the rest of oil in it. Sauté in it the onion mix for 2 min. Stir in the tomato and cook it for 12 min. 5. Stir in the coconut cream and let them cook for 6 min. Once the time is up, stir in the roasted veggies. 6. Serve your curry hot. 7. Enjoy.

Brazilian Vegetarian Hot Pot

23

BLACK BEAN

Stew I

Prep Time: 20 mins Total Time: 1 hr 24 mins Servings per Recipe: 6 Calories 340.0 Fat 11.8g Cholesterol 55.2mg Sodium 69.0mg Carbohydrates 33.1g Protein 25.9g

Ingredients 1 tbsp olive oil 1 stalk celery, small dice 2 carrots, peeled and small dice 2 medium onions, peeled and small dice 3 garlic cloves, peeled and minced 1 small red bell pepper, seeded and small dice 1 lb lean stewing beef, cut into 1/2 inch cubes

1 tsp ground cumin 1 tsp orange zest, Grated 1 (14 1/2 oz.) cans diced tomatoes, undrained 2 (14 1/2 oz.) cans black beans, drained and rinsed salt and pepper, to taste

Directions 1. Place a large pot over medium heat. Heat the oil in it. Cook in it the celery, carrots, onions, garlic, and bell pepper with the lid on for 6 min. 2. Stir in the cumin, orange zest and tomatoes. Let them cook for 32 min over low heat with the lid on. 3. Once the time is up, add the black beans to pot. Let them cook for 28 min without covering the pot. Adjust the seasoning of the soup then serve it hot. 4. Enjoy.

24

Black Bean Stew I

Steak

with Chimichurri

Prep Time: 10 mins Total Time: 30 mins Servings per Recipe: 1 Calories 1690.7 Fat 163.7g Cholesterol 136.0mg Sodium 202.2mg Carbohydrates 20.6g Protein 41.7g

Ingredients Chimichurri 1 bunch flat leaf parsley, leaves only 3 garlic cloves, peeled 3 tbsps red wine vinegar 1/2 lime, juice of, only 3 tbsps chopped oregano leaves 1 tsp ground cumin Steak 1 tsp smoked paprika

120 ml extra virgin olive oil 1 red chili pepper, halved and seeded 1 (200 g) rib eye steaks 1 tbsp oil 1 bunch watercress cooked potato, sautéed with ground cumin

Directions 1. To make the chimichurri: 2. Get a blender: Combine in it all the chimichurri and blend them smooth. Adjust the seasoning of the sauce and place it aside. 3. To make the rib eye steak: 4. Coat the whole steak with oil then sprinkle over it some salt and pepper. 5. Place a griddle pan over medium heat. Cook in it the steak for 2 to 4 min on each side. 6. Serve your steak with watercress, potato, a pinch of cumin and the chimichurri sauce. 7. Enjoy.

Steak with Chimichurri

25

FORTALEZA

Stroganoff

Prep Time: 30 mins Total Time: 50 mins Servings per Recipe: 4 Calories 1707.3 Fat 173.9g Cholesterol 239.6mg Sodium 235.1mg Carbohydrates 8.8g Protein 21.8g

Ingredients 2 lbs beef or 2 lbs chicken fillets, cut into 1 inch pieces 2 garlic cloves, minced 1 onion, chopped, divided salt 1/4 tsp nutmeg 1/2 tsp oregano 1/2 C. dry white wine

2 tbsps oil 1/2 lb cultivated white mushroom, sliced 2 -3 tbsps ketchup 1 1/2 tbsps mild mustard 1/2 C. sour cream

Directions 1. Get a large mixing bowl: Combine in it the meat with garlic, half the onion, salt, nutmeg, oregano and wine. Toss them to coat. Let them sit for 1 h. 2. Place a large skillet over medium heat. Heat the oil in it. Combine in it the rest of the onion with mushroom. Cook them for 4 min. 3. Stir in the meat mix with mustard, ketchup and few tbsps of water. Let them cook for 8 to 12 min or until the meat is done. 4. Once the time is up, stir in the cream. Heat the stew for 2 min then serve it hot. 5. Enjoy.

26

Fortaleza Stroganoff

Coconut

Shrimp Pot

Prep Time: 25 mins Total Time: 45 mins Servings per Recipe: 6 Calories 219.4 Fat 14.9g Cholesterol 119.3mg Sodium 1127.8mg Carbohydrates 8.3g Protein 14.7g

Ingredients 1 1/4 lbs large shrimp 1 1/2 tsps salt 1/4 tsp pepper 2 garlic cloves, minced 1/4 C. fresh lemon juice 1 (14 oz.) cans diced tomatoes, with juice 1 medium onion, finely chopped 1 green pepper, finely chopped 1 1/2 tbsps oil

1/2 tsp cayenne 5 tbsps coarsely chopped cilantro 1 C. coconut milk, well stirred 1 tbsp palm oil

Directions 1. Get a large mixing bowl: Combine in it the shrimp with garlic, 1/2 tsp salt and pepper and lemon juice. Place in the fridge for 20 min at least. 2. Get a food processor: Place in it the tomato and blend it smooth. 3. Place a pot over medium heat. Heat the olive oil in it. Sauté in it the bell pepper with onion for 9 to 11 min. 4. Add the cayenne pepper with cilantro and a pinch of salt. Cook them for 1 extra min. 5. Stir in the tomato and let them cook for 16 min over low heat. Add the coconut milk and cook them until they start boiling. 6. Stir in the shrimp mix and let them cook for 4 to 6 min. Stir in the palm oil then serve your stew warm. 7. Enjoy.

Coconut Shrimp Pot

27

MUSHROOMS

Brasileiro

Prep Time: 40 mins Total Time: 50 mins Servings per Recipe: 4 Calories 73.3 Fat 6.9g Cholesterol 0.0mg Sodium 2.4mg Carbohydrates 3.2g Protein 0.8g

Ingredients 4 mushrooms, flat large, stalks trimmed, sliced into quarters 2 garlic cloves, crushed 1 small lime, juice of 2 tbsps extra virgin olive oil salt and pepper Spice Mix 1/2 tsp paprika

1/2 tsp cumin 1/2 tsp coriander, ground seed 1/2 tsp dried chili, flakes 1/4 tsp allspice

Directions 1. Get a small mixing bowl: Combine in it the spice ingredients. 2. Get a large mixing bowl: Toss in it the mushrooms, garlic, lime juice and olive oil. Add the spice mix and toss them to coat. Let them sit for 12 min. 3. Before you do anything preheat the grill. 4. Grease the grill and cook in it the mushroom for 2 to 4 min on each side. Serve them hot. 5. Enjoy.

28

Mushrooms Brasileiro

Bananas

Assadas Quentes

Prep Time: 10 mins Total Time: 16 mins Servings per Recipe: 4 Calories 273.0 Fat 11.5g Cholesterol 22.9mg Sodium 104.6mg Carbohydrates 44.4g Protein 1.0g

Ingredients 3 tbsps butter, cut into small pieces 1/2 C. firmly packed brown sugar 1 tbsp lemon juice 2 medium bananas, firm and ripe 2 cinnamon sticks

rind of one lime, cut into thin strips 1/3 C. sweetened flaked coconut

Directions 1. Get a shallow microwave safe bowl: Combine in it the butter, brown sugar and lemon juice. Microwave them for 60 sec on high. 2. Discard the banana peel and slice them in half crosswise. Cut each slice in half lengthwise. 3. Dip the banana pieces in the sugar and lemon mix. Place the banana slices on a lined up baking sheet. Top them with the lime peel and cinnamon sticks. 4. Microwave them for 120 sec on high. Coat the banana pieces another time with the sugar sauce. Cook them again in the microwave for 120 sec. 5. Roll the banana pops in the coconut flakes then serve them with the remaining sauce. 6. Enjoy.

Bananas Assadas Quentes

29

TROPICAL

Mango Stew

Prep Time: 10 mins Total Time: 40 mins Servings per Recipe: 4 Calories 226.2 Fat 2.7g Cholesterol 0.0mg Sodium 25.1mg Carbohydrates 43.9g Protein 9.4g

Ingredients 1/2 tbsp canola oil 1 small onion, chopped 1 garlic clove, minced 1 medium sweet potato, peeled and diced 1 small red bell pepper, diced 3/4 lb tomatoes, diced 3/4 C. water

1 (16 oz.) cans black beans, well-rinsed and drained 1 mango, peeled, seeded and diced 1/8 C. chopped fresh cilantro salt, to taste (optional)

Directions 1. Place a large saucepan over medium heat. Heat the oil in it. Sauté in it the garlic with onion for 3 min. 2. Stir in the sweet potato, bell pepper, tomatoes, and water. Cook them until they start boiling. Lower the heat and put on the lid. Cook them for 16 min. 3. Stir in the beans and cook the stew for 5 min. Stir in the mango and cilantro and pinch of salt to taste. Serve your stew warm. 4. Enjoy.

32

Tropical Mango Stew

Ensalada

de Papas I

Prep Time: 15 mins Total Time: 45 mins Servings per Recipe: 6 Calories 271.7 Fat 11.2g Cholesterol 5.0mg Sodium 1599.0mg Carbohydrates 39.7g Protein 4.0g

Ingredients 2 lbs sweet potatoes 1 tbsp salt 1/2 C. drained and rinsed black beans 1/2 red onion, chopped 1/4 C. fresh cilantro, chopped Sauce 1/2 C. mayonnaise 2 tbsps olive oil

1 tsp Dijon mustard 1 tsp Worcestershire sauce 2 tbsps red wine vinegar 1/2 tsp salt 1/2 tsp pepper

Directions 1. Cut off the top and ends of the potato and rinse them. Place them in a large pot and pour on them enough water to cover them. 2. Stir in 1 tbsp of salt and put on the lid. Cook them until they start boiling. Let them cook for 25 to 30 until the potato is tender. 3. Discard the potato skin and cut it into dices. 4. Get a large mixing bowl: Mix in it the mayonnaise, olive oil, Dijon mustard, Worcestershire sauce, red wine vinegar, 1/2 tsp salt and pepper. 5. Add to them the potato with black beans, onion and cilantro. Stir them well to coat. Place the salad in the fridge until ready to serve. 6. Enjoy.

Ensalada de Papas I

33

HOW TO

Roast Brazilian Nuts

Prep Time: 5 mins Total Time: 8 mins Servings per Recipe: 1 Calories 3214.3 Fat 328.3g Cholesterol 0.0mg Sodium 14.1mg Carbohydrates 55.6g Protein 64.9g

Ingredients 1 lb brazil nut 2 tbsps olive oil salt

Directions 1. Before you do anything, preheat the oven broiler. 2. Place the nuts on a lined up baking sheet. Pour over them 2 tbsps of olive oil and toss them to coat. 3. Roast the nuts in the oven for 3 to 4 min. Pat the nuts dry and season them with some salt. Serve your toasted Brazilian nuts. 4. Enjoy.

34

How to Roast Brazilian Nuts

Moroccan Pilaf

Prep Time: 15 mins Total Time: 45 mins Servings per Recipe: 4 Calories 586.4 Fat 16.6g Cholesterol 23.3mg Sodium 746.7mg Carbohydrates 92.1g Protein 14.9g

Ingredients 2 C. long grain rice 2 tbsp butter 2 tbsp olive oil 1 onion, chopped 2 garlic cloves, chopped 1 -2 cinnamon stick 1/2 tsp salt 1/2 tsp ginger 1/2 tsp white pepper 1/2 tsp cumin

1/2 tsp turmeric 1/4 C. fresh cilantro, chopped 1/4 C. peas 1 red bell pepper, chopped 1 carrot, chopped 4 1/2 C. chicken stock 1/4 tsp saffron thread, crushed

Directions 1. Place a large saucepan over high heat. Heat in it the stock until it starts boiling. 2. In the meantime, place a deep skillet over medium heat. Stir in it the rest of the ingredients aside for the saffron. Let them cook for 11 min. 3. Stir the saffron with boiling stock into the rice pan. 4. Let them cook for 5 min. Put on the lid and cook them for 26 min until the rice is done 5. Serve your rice skillet warm with some leftover chicken. 6. Enjoy.

Moroccan Pilaf

35

WEST AFRICAN

Dinner (Jollof Rice with Chicken)

Prep Time: 2 hrs Total Time: 2 hrs Servings per Recipe: 6 Calories 479.2 Fat 25.9g Cholesterol 103.5mg Sodium 556.7mg Carbohydrates 29.9g Protein 29.7g

Ingredients 3 lbs. chicken pieces 2 tbsp oil 1 medium onion, chopped 16 ounces canned tomatoes, cut up 1 1/4 C. chicken broth 1 bay leaf 1/2 tsp ground ginger 1/2 tsp cinnamon

1/2 tsp thyme, crushed 1/2 tsp salt 1/4 tsp ground red pepper 1 C. long grain rice 1 tbsp parsley, chopped

Directions 1. Place a pan over medium heat. Heat in it the oil. Cook in it the chicken pieces for 6 to 7 min on each side. 2. Drain the chicken pieces and place them aside. 3. Stir the onion into the remaining oil in the skillet. Cook it for 4 min. Drain it the onion and discard the remaining oil. 4. Stir the chicken back with onion into skillet with undrained tomatoes, broth, and seasonings. 5. Let them cook until they start boiling. Lower the heat and put on the lid. Let the stew cook for 32 min. 6. Discard the fat that rise on top. Stir the rice into the pan. Put on the lid and let them cook for 32 min. 7. Once the time is up, drain the bay lead and discard. 8. Garnish your chicken rice skillet with some parsley then serve it. 9. Enjoy.

36

West African Dinner

Ginger

Lentil Stew

Prep Time: 10 mins Total Time: 45 mins Servings per Recipe: 6 Calories 344.5 Fat 10.3g Cholesterol 0.0mg Sodium 202.3mg Carbohydrates 46.8g Protein 17.8g

Ingredients 2 C. orange lentils, rinsed 1/2 tsp salt 1/4 C. vegetable oil 1 large sweet onion, chopped 1 inch piece fresh ginger, grated 3 garlic cloves, crushed 1 tsp coriander powder 1 tsp turmeric 1 tsp cumin seed, crushed 1 tsp cardamom seed, crushed

1/4 tsp ground cinnamon 1/2 tsp cayenne pepper 1 C. fresh tomato, diced peeled

Directions 1. Place a large saucepan over medium heat. Stir in it the lentils with a salt. Cover them with boiling water. 2. Let the lentils cook for 22 min. 3. Once the time is up, drain the lentils. Place it in a mixing bowl and press it with a potato masher to mash it slightly. 4. Place a large skillet over medium heat. Heat in it the oil. Cook in it the onion with garlic for 5 min. 5. Stir in the rest of the ingredients. Cook them for 6 min. Add the lentils and heat them through. 6. Serve your lentils stew warm with some bread. 7. Enjoy.

Ginger Lentil Stew

37

NIGERIAN

Coconut Cake Pops

Prep Time: 15 mins Total Time: 35 mins Servings per Recipe: 1 Calories 80.3 Fat 4.8g Cholesterol 35.5mg Sodium 60.5mg Carbohydrates 8.4g Protein 1.3g

Ingredients 1 C. unsweetened flaked coconut 1/4 C. caster sugar 3 egg yolks

1/2 C. self-raising flour

Directions 1. Before you do anything, preheat the oven to 350 F. Line up a baking sheet with parchment paper. 2. Get a mixing bowl: Combine in it the coconut, sugar and egg yolks until you get a soft dough. 3. Shape the dough into a 1 inch size balls. Toss them in the flour and place them on the cookie sheet. 4. Place the cookie sheet in the oven and cook them for 21 min. 5. Allow the cookie to cool down completely then serve them with some tea. 6. Enjoy.

38

Nigerian Coconut Cake Pops

Sweet Potato Soup

Prep Time: 15 mins Total Time: 45 mins Servings per Recipe: 4 Calories 275.4 Fat 6.8g Cholesterol 0.0mg Sodium 389.9mg Carbohydrates 45.9g Protein 9.7g

Ingredients 1 tsp vegetable oil 1 medium onion, chopped 1 large sweet potato, peeled and diced 2 garlic cloves, minced 4 C. vegetable broth 1 tsp dried thyme 1/2 tsp ground cumin

1 C. chopped tomato 1 -2 chopped jalapeno 1 (15 1/2 ounce) cans garbanzo beans, drained 1 C. diced zucchini 1/2 C. cooked rice 2 tbsp creamy peanut butter

Directions 1. Place a stew pot over medium heat. Heat in it the oil. Cook in it the onion, sweet potato, and garlic for 3 min. 2. Add the broth, thyme and cumin. Cook them until they start boiling. Put on the lid and lower the heat. 3. Let the stew cook for 16 min. Add the tomatoes, garbanzo beans, jalapenos and zucchini. 4. Put on the lid and let them cook for an extra 16 mins. 5. Add the peanut butter with rice. Heat the soup through then serve it warm. 6. Enjoy.

Sweet Potato Soup

39

AFRICAN

Breakfast Eggs

Prep Time: 10 mins Total Time: 25 mins Servings per Recipe: 2 Calories 442.7 Fat 27.9g Cholesterol 590.0mg Sodium 1461.7mg Carbohydrates 26.3g Protein 21.2g

Ingredients 2 tbsp butter 2 onions, chopped 2 1/2 tsp hot curry powder 2 tbsp cake flour 1 tsp salt fresh ground black pepper

1 tbsp sugar 1 tbsp apple cider vinegar 1 1/2 C. water 6 hard-boiled eggs, shelled and halved

Directions 1. Place a saucepan over medium heat. Heat in it the butter. Cook in it the onion for 5 min. Turn off the heat. 2. Get a mixing bowl: Stir in it the curry powder, flour, salt, pepper, sugar and vinegar. 3. Stir the mixture into the cooked onion with water. Let them cook for 12 to 16 min to make the curry sauce. 4. Place hard boiled eggs on a serving plate. Pour the curry sauce all over them. 5. Garnish them with some parsley then serve them right away. 6. Enjoy.

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African Breakfast Eggs

Chicken Stew

Prep Time: 10 mins

Angola

Total Time: 55 mins Servings per Recipe: 4 Calories 861.6 Fat 63.8g Cholesterol 187.1mg Sodium 1254.9mg Carbohydrates 20.3g Protein 54.4g

Ingredients 1 (3 1/2 lb.) whole chickens, chopped 1 (6 ounce) cans tomato paste 1 large fresh tomato 1 garlic clove, crushed 1 small onion, diced 1/2 C. chunky peanut butter 2 tbsp palm oil

1 bay leaf 1 tsp thyme 1 tsp salt 1 tsp black pepper 1 hot pepper

Directions 1. Place a large pot over medium heat. Place in it the chicken with a bouquette garnish. Cover it with boiling water. 2. Cook the chicken over low medium heat until the chicken is done. Drain the chicken and shred it. Reserve the chicken stock. 3. Place a large skillet over medium heat. Heat in it the oil. Cook in it the onion, hot pepper and garlic for 3 min. 4. Stir in the tomato with tomato paste, peanut butter and 1/2 C. of the chicken stock. 5. Stir in the shredded chicken and cook them for 4 min. Serve your peanut chicken warm with some rice. 6. Enjoy.

Chicken Stew Angola

43

JOHANNESBURG

Street Curry

Prep Time: 20 mins Total Time: 2 hrs 20 mins Servings per Recipe: 6 Calories 214.0 Fat 1.0g Cholesterol 0.9mg Sodium 169.6mg Carbohydrates 53.0g Protein 3.7g

Ingredients 3 1/3 lb. boneless lamb shoulder, cut into pieces oil 4 onions, peeled and chopped 2 -4 garlic cloves, peeled and minced 1 piece fresh gingerroot, peeled and crushed 1 tbsp cape Malay curry powder 1 tsp ground coriander 1 tsp ground cumin 1/2 tsp turmeric 1/4 tsp salt black pepper 1 cinnamon stick

3 cloves 2 bay leaves 2 carrots, peeled and diced 9 oz. dried apricots, soaked in warm water and drained 2 bananas, peeled and sliced 2 tbsp tomato paste 3 1/2 tbsp wine vinegar 1 C. meat stock 3 tbsp apricot jam 3 tbsp natural yoghurt

Directions 1. Place a large saucepan over medium heat. 2. Heat in it the oil. Cook in it the garlic with onion for 3 min. Stir in the ginger with all the spices. 3. Cook them for 1 to 2 min. Add the lamb pieces then cook them for 3 min on each side. 4. Stir in the vinegar with stock, carrots, bay leaves, apricots, tomato paste, cinnamon stick, a pinch of salt and pepper. 5. Put on the lid and let them cook for 1 h 40 min over low heat. Once the time is up, add the apricot jam and the yoghurt. 6. Let the stew cook for 3 to 4 min then serve it warm with some rice. 7. Enjoy. 44

Johannesburg Street Curry

Peanut Butter

Chicken Pan

Prep Time: 5 mins Total Time: 30 mins Servings per Recipe: 4 Calories 303.1 Fat 16.3g Cholesterol 97.2mg Sodium 154.8mg Carbohydrates 9.5g Protein 30.1g

Ingredients 1 tbsp oil 4 chicken thigh fillets, cubed 9 oz. boneless chicken breasts, cubed 1 onion, chopped 2 tsp curry powder 15 oz. tomatoes 2 tbsp peanut butter

1/2 green pepper, sliced 2 tsp chicken stock powder

Directions 1. Place a pan over medium heat. Heat in it the oil. Cook in it the chicken with onion for 6 min. 2. Stir in the curry powder and cook them for 2 min. 3. Stir in the tomato with peanut butter, green pepper, stock powder, a pinch of salt and pepper. 4. Cook them until they start boiling. Put on the lid and let the stew cook for 22 min. 5. Serve your chicken stew warm with some rice. 6. Enjoy.

Peanut Butter Chicken Pan

45

SUDANESE

Tahini Spread

Prep Time: 5 mins Total Time: 5 mins Servings per Recipe: 4 Calories 261.4 Fat 19.4g Cholesterol 0.8mg Sodium 63.0mg Carbohydrates 16.2g Protein 9.7g

Ingredients 2/3 C. tahini 2/3 C. plain nonfat yogurt 3 cloves garlic, minced 2 lemons, juice

2 tbsp chopped fresh parsley salt black pepper

Directions 1. Get a food processor: Combine in it the garlic, salt, black pepper, and tahini. Blend them smooth. 2. Mix in the yogurt and lemon juice. Blend them smooth. 3. Pour the dip in a serving bowl. Garnish it with parsley. Serve it with some bread or veggies sticks. 4. Enjoy.

46

Sudanese Tahini Spread

Semolina Cake

with Vanilla Syrup

Prep Time: 15 mins Total Time: 1 hr Servings per Recipe: 9 Calories 627.9 Fat 22.6g Cholesterol 99.1mg Sodium 452.4mg Carbohydrates 104.8g Protein 4.9g

Ingredients Cake 1 C. semolina flour 1 C. yogurt 1 C. sugar 1 C. butter, melted 2 tbsp baking powder 2 beaten eggs

Syrup 3 C. sugar 1 C. water 1 tsp vanilla 1/2 lemons 1 cinnamon stick

Directions 1. To prepare the cake: 2. Before you do anything, preheat the oven to 350 F. Grease a baking pan with some butter. Get a mixing bowl: Combine in it the flour, sugar, and baking powder. Mix in the melted butter with yogurt. 3. Add the eggs and combine them well. Use a hand mixer to blend the batter until it becomes smooth. Transfer the batter into the greased pan. Place it in the middle of the oven. Let it cook for 46 min. 4. To prepare the syrup: 5. Place a heavy saucepan over medium heat. Combine in it 3 C. of sugar with 1 C. of water. Stir in the cinnamon stick with vanilla and the juice of half a lemon including the lemon half. 6. Bring the syrup to a rolling boil for 2 min. Turn off the heat. 7. Once the time is up, allow the cake to cool down for 6 min. Pour over it the hot syrup. Let the cake cool down completely. Garnish it with some chopped nuts then serve it with some tea or ice cream. 8. Enjoy.

Semolina Cake with Vanilla Syrup

47

5-INGREDIENT

Couscous

Prep Time: 5 mins Total Time: 17 mins Servings per Recipe: 4 Calories 239.9 Fat 1.7g Cholesterol 3.6mg Sodium 467.6mg Carbohydrates 46.6g Protein 9.0g

Ingredients 2 C. chicken stock 1/3 C. currants 1/2 tsp salt 1/8 tsp allspice

1 C. quick-cooking couscous

Directions 1. Place a large saucepan over medium heat. Stir in it the stock, currants, salt and allspice. 2. Cook them until they start boiling. 3. Stir in the couscous and bring them to a rolling boil for 2 to 3 while stirring it them all the time. 4. Turn off the heat and put on the lid. Let the couscous sit for 6 min. Serve it warm or cold with some chopped nuts. 5. Enjoy.

48

5-Ingredient Couscous

African

Potato Soup

Prep Time: 10 mins Total Time: 35 mins Servings per Recipe: 6 Calories 172.5 Fat 6.3g Cholesterol 0.0mg Sodium 812.5mg Carbohydrates 22.0g Protein 7.2g

Ingredients 2 tbsp olive oil 1 lb. baby carrots, rinsed 2 medium potatoes, peeled & cut into chunks 1 medium onion, chopped 2 garlic cloves, chopped 6 C. chicken broth

1 tbsp ground cumin salt and black pepper

Directions 1. Place a pot over medium heat. Heat in it the oil. Cook in it the garlic, carrots, potatoes, and onion for 6 min. 2. Stir in the broth. Put on the lid and let them cook for 22 min. Allow it to cool down for a while. 3. Get a food processor: Pour in it the soup. Blend it smooth. 4. Pour the soup back into the saucepan. Heat it through for few minutes. 5. Adjust the seasoning of the soup then serve it warm. 6. Enjoy.

African Potato Soup

49

TANZANIAN

Banana Curry

Prep Time: 20 mins Total Time: 1 hr 10 mins Servings per Recipe: 4 Calories 965.9 Fat 64.9g Cholesterol 169.6mg Sodium 845.4mg Carbohydrates 43.2g Protein 54.0g

Ingredients 4 tbsp peanut oil 1 (3 lb.) chicken, cut into pieces 1 onion, chopped 2 cloves garlic, chopped 2 tbsp curry powder 1 tbsp dried red chili pepper 2 tsp black pepper

8 C. chicken stock 1 large tomatoes, peeled and chopped 1 C. coconut, grated 2 ripe bananas

Directions 1. Place a large pot over medium heat. Heat in it the oil. Cook in it the chicken pieces for 3 to 5 min on each side. 2. Drain the chicken pieces and place them aside. Stir the onion with garlic into the pot. 3. Cook them for 3 min. Add the powdered chile, the curry, and the black pepper. Cook them for 1 min. 4. Stir in the tomatoes, stock, chicken pieces, and coconut. Cook them until they start boiling. 5. Lower the heat and let them cook for 32 min. 6. Once the time is up, drain the chicken and slice it into strips. Stir it back into the pot and cook it for an extra 12 min. 7. Serve your banana curry warm with some rice. 8. Enjoy.

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Tanzanian Banana Curry

Nigerian Inspired Okra

Prep Time: 2 hrs Total Time: 2 hrs 20 mins Servings per Recipe: 4 Calories 147.9 Fat 10.3g Cholesterol 0.0mg Sodium 11.6mg Carbohydrates 13.3g Protein 2.9g

Ingredients 1 lb. young okra pods, trimmed and sliced 2 onions, sliced 3 tbsp olive oil 1/2 tsp dried hot red chili pepper 1/4-1/2 tsp mild curry powder

1/4 tsp ground turmeric salt and pepper

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

Get a bowl: Place in it the okra and season it with some salt. Cover it with some cold water. Let it sit for at least 2 h 30 min. Once the time is up, discard the water. Place a pan over medium heat. Heat in it the oil. Cook in it the okra for 11 min. Stir in the onion with chili pepper, curry powder, turmeric, a pinch of salt and pepper Cook them for 4 min. Serve your okra skillet warm with some rice or bread. Enjoy.

Nigerian Inspired Okra

53

BEIRUT

Bean Soup

Prep Time: 20 mins Total Time: 1 hr Servings per Recipe: 8 Calories 426.5 Fat 15.6g Cholesterol 0.0mg Sodium 451.3mg Carbohydrates 57.0g Protein 15.4g

Ingredients 1 C. dry green lentils 1 C. dried garbanzo beans 1/2 C. dried black beans 1 C. long grain rice 1/2 C. olive oil 1/2 C. minced onion 1 1/2 tsp salt

1/2 tsp caraway seed 6 C. water 1 lemon, juice

Directions 1. Get a mixing bowl: Stir in it the beans with lentils and chickpeas. Cover them with water and let them sit for an overnight. 2. Drain the beans mix and place them in a pressure cooker with 6 C. of water and a pinch of salt. 3. Put on the lid and let them cook for 15 min on high pressure. 4. Place a small pan over medium heat. Heat in it the olive oil. Sauté in it the onion for 3 min. 5. Once the time is up, use the natural method to release the pressure of the pot. 6. Stir the onion with rice, caraway seeds, lemon juice, a pinch of salt and pepper. 7. Heat the soup for a few more minutes, then serve it hot. 8. Enjoy.

54

Beirut Bean Soup

Gold

Prep Time: 20 mins

Bites

Total Time: 35 mins Servings per Recipe: 6 Calories 381.2 Fat 20.4g Cholesterol 252.1mg Sodium 362.8mg Carbohydrates 42.4g Protein 7.5g

Ingredients 1 1/2 C. water 1/2 C. butter 8 tbsp flour 1 tbsp baking powder 6 eggs

2 tsp vanilla 1 C. water 1 C. sugar lemon, juice

Directions 1. To make the puffs: 2. Before you do anything, preheat the oven to 375 F. Line up baking sheet with parchment paper. Place a heavy saucepan over medium heat. Stir in it the butter with water until they melt. 3. Cook them until they start boiling. Mix in the flour with baking powder and a pinch of salt. Stir the mixture while it is cooking until it turns into a ball of dough. Turn off the heat. Add the eggs gradually while whisking them until you get a smooth batter. 4. Mix in the vanilla. Pour the mixture in a piping bag. Use it to pipe the batter into the sheet to make several dough balls. 5. Place the puffs sheet in the oven. Cook them for 3 to 4 min until they become golden brown. 6. To make the syrup: 7. Place a heavy saucepan over medium heat. Stir in it water with sugar. Cook them until they start boiling. Lower the heat and let the syrup cook for an extra 25 min. Stir into it the golden puffs then drain them right away. Garnish them with some chopped nuts. Serve them with some tea. Enjoy.

Gold Bites

55

A GIRL

from Lebanon Chicken Soup

Prep Time: 5 mins Total Time: 45 mins Servings per Recipe: 6 Calories 454.0 Fat 23.3g Cholesterol 115.0mg Sodium 108.3mg Carbohydrates 27.5g Protein 30.8g

Ingredients 1 whole chicken 1 C. rice 1 whole onion avgolemono sauce

salt pepper

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

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Place a soup pot over medium heat. Lay in it the chicken and cover it with water. Cook it until it starts boiling. Skim off the foam that rises on top. Stir in the onion with a pinch of salt and pepper. Drain the chicken and shred it. Stir it back into the soup pot with rice. Let the soup cook over low medium heat until it is done. Serve your soup warm with some avgolemono sauce. Enjoy.

A Girl from Lebanon Chicken Soup

Baked

Butter Beans Pot

Prep Time: 5 mins Total Time: 1 hr 35 mins Servings per Recipe: 4 Calories 390.7 Fat 35.1g Cholesterol 0.0mg Sodium 18.4mg Carbohydrates 19.3g Protein 3.1g

Ingredients 17.5 oz. Greek butter beans, picked and rinsed 2 1/4 lb. tomatoes 5.4 oz. olive oil 10 oz. onions, sliced 1 tbsp tomato puree 3 cloves garlic, peeled & sliced

1 tsp sugar salt and black pepper 3 tbsp parsley, chopped 1 tbsp oregano 1 tsp thyme

Directions 1. Place a large saucepan over medium heat. Place in it the beans and cover them with water. 2. Bring it to a boil. Lower the heat and let the beans cook until they become soft. Drain it and place it aside. 3. Place a large saucepan over medium heat. Heat in it the oil. 4. Add the onion with garlic and herbs. Cook them for 4 min. Stir in the tomato with its juice and a splash of water, tomato puree and sugar. 5. Sprinkle over them a pinch of salt and pepper. Put on the lid and let them cook for 32 min. 6. Before you do anything, preheat the oven to 350 F. Grease a casserole dish. 7. Fold the butter beans with parsley into the mixture. Pour it in a baking dish then bake it for 32 min. 8. Serve your baked bean casserole warm. 9. Enjoy

Baked Butter Beans Pot

57

POMEGRANATE

and Spinach Pierogis

Prep Time: 40 mins Total Time: 1 hr 10 mins Servings per Recipe: 1 Calories 801.9 Fat 38.4g Cholesterol 0.0mg Sodium 1755.1mg Carbohydrates 99.4g Protein 18.8g

Ingredients 5 C. all-purpose flour 1 tbsp sugar 1 tbsp salt 1 1/2 C. water 3/4 C. vegetable oil lb. fresh spinach, chopped 1/2 C. lemon juice

3 large onions, chopped 1 tsp salt 1 pinch ground black pepper 2 tbsp ground sumac 1/4 C. vegetable oil 1 tbsp thickened pomegranate juice

Directions 1. To make the dough: 2. Get a large mixing bowl: Combine in it the flour with sugar and salt. Add the olive and vegetable oil then combine them well. 3. Pour in the water gradually while mixing them with your hands. Transfer the dough to a floured surface and knead it until it becomes soft. 4. Place the dough in a greased bowl and cover it with a plastic wrap. Place it aside and let rest for at least 6 h. Before you do anything else, preheat the oven to 400 F. 5. To make the filling: 6. Rinse the spinach then drain it. 7. Get a large mixing bowl: Toss in it the spinach with 1/2 tsp of salt then drain it. 8. Get a mixing bowl: Mix in it the onion with 1/2 tsp of salt, sumac, pepper, onion, oil and pomegranate. Mix them well. 9. Place the dough on a floured surface until it becomes thin. Use a 3 inches cookie cutter to cut it into circles. Place 1 tbsp of the filling on the side of each dough circle. Pull the other side of dough over it then press the edges with a fork to seal them. 10. Place the pierogis on a lined up baking sheet. Cook them in the oven for 32 min. 11. Serve your pierogis warm or cold with your favorite dip. Enjoy. 58

Pomegranate and Spinach Pierogis

Crunchy

Baklava with Lemon Syrup

Prep Time: 30 mins Total Time: 1 hr 20 mins Servings per Recipe: 1 Calories 431.4 Fat 20.6g Cholesterol 52.1mg Sodium 318.9mg Carbohydrates 58.5g Protein 4.3g

Ingredients 1 lb. phyllo pastry sheet 3/4 lb. butter, melted 3 C. milk 1/3 C. sugar 1/2 tsp vanilla 1/4 tsp salt 1/2 C. fine grain semolina

2 2/3 C. sugar 2 C. water 2 tbsp lemon juice

Directions 1. Before you do anything, preheat the oven to 350 F. Grease a baking dish with some butter 2. Divide the pastry sheet into 2 portions. Place 1 sheet of pastry in the buttered pan. 3. Coat it with some melted butter. Lay over it another pastry sheet and coat it with melted butter. 4. Repeat the process with the remaining phyllo sheets to complete the first half of it. 5. Lay damp kitchen towel over the second pastry half and place it aside to prevent it from drying. 6. Place a heavy saucepan over medium heat. Stir in it the milk, sugar vanilla and salt. Cook them until they start boiling. 7. Stir in the semolina gradually and cook it until it becomes thick. Allow it to cool down for a while. 8. Pour the mixture all over the pastry layer. Cover it with a pastry sheet and brush it with some melted butter. 9. Repeat the process with the remaining pastry sheet. Drizzle the remaining melted butter on top. 10. Use a sharp knife to cut the pastry pan into diamonds shape by cutting into 2 crossing lines. Crunchy Baklava with Lemon Syrup

59

11. Place the baklava pan in the oven and cook it for 42 to 46 min until it becomes golden brown. 12. To make the syrup: 13. In the meantime, place a heavy saucepan over medium heat. Combine in it the sugar, water, and lemon juice. 14. Stir them until the sugar completely dissolves. 15. Let it cook until it starts boiling the lower the heat and cook it for an extra 15 min while stirring it often. 16. Carefully lift the baklava pan and pour out the excess melted butter from it. 17. Place it in the oven and bake it for an extra 11 min. Pour the hot syrup all over it and let it sit for at least 3 h. 18. Serve you baklava with some tea. 19. Enjoy.

60

Chilled

Creamy Summer Soup

Prep Time: 5 mins Total Time: 35 mins Servings per Recipe: 6 Calories 88.4 Fat 2.2g Cholesterol 5.3mg Sodium 564.6mg Carbohydrates 12.0g Protein 5.4g

Ingredients 2 tbsp reduced-fat butter 1 C. diced onion 3 1/2 C. chicken broth 1 C. diced peeled potato 4 C. diced cucumbers 1 C. plain yogurt 1/4 tsp salt

1/4 tsp pepper 1 1/2 tbsp snipped fresh dill cucumber, slices dill sprigs fresh edible flower toasted walnut pieces

Directions 1. Place a large saucepan over medium heat. Heat in it the butter until it melts. 2. Cook in it the onion for 11 min. Stir in the potato with broth and cook them until they start boiling. 3. Lower the heat and let them cook for 11 min. Stir in the cucumber then cook the soup for an extra 11 min. 4. Once the time is up, turn off the heat. Allow the soup to cool down completely. 5. Use an Immersion blender or a food processor to blend the soup until it becomes smooth. 6. Pour the soup into a large bowl. Add to it the yogurt with a pinch of salt and pepper. 7. Mix them well then place it in the fridge for at least 1 h. 8. Garnish your soup with chopped fresh herbs and yogurt then serve it. 9. Enjoy.

Chilled Creamy Summer Soup

61

MINTY EGGS

and Potato Salad

Prep Time: 10 mins Total Time: 27 mins Servings per Recipe: 1 Calories 777.8 Fat 63.8g Cholesterol 372.0mg Sodium 766.5mg Carbohydrates 36.1g Protein 16.8g

Ingredients 2 red potatoes, cubed 1/2 C. extra virgin olive oil, divided 4 eggs 1 tbsp ground sumac 1/2 C. water 1 tbsp red wine vinegar 1 tsp dried mint

1/2 tsp salt 2 garlic cloves, minced 1/2 tsp white pepper

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

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Place a large pan over medium heat. Heat in it 1/4 C. of olive oil. Fry in it the potato until they become golden brown then drain them. Add the eggs to the hot oil and cook them for 6 min while flipping often. Get a mixing bowl: Whisk in it the sumac powder with the water, vinegar, mint, salt, garlic, and pepper. Place a small skillet over medium heat. Grease it with some oil. Stir in it the fried eggs with sumac mixture. Cook them for 2 to 3 min. Stir in the potatoes and cook them for 1 min. Serve your fried salad with some bread. Enjoy.

Minty Eggs and Potato Salad

Spicy

Sirloin Stuffed Peppers

Prep Time: 20 mins Total Time: 1 hr 50 mins Servings per Recipe: 4 Calories 279.3 Fat 11.3g Cholesterol 55.2mg Sodium 362.0mg Carbohydrates 23.4g Protein 20.0g

Ingredients 4 medium red bell peppers 1 tsp black pepper, divided 1/2 C. low sodium beef broth, divided 1 C. cooked long-grain rice, cooled 1/2 tsp ground allspice 1/2 tsp salt 1/4 tsp ground cinnamon 3/4 lb. ground sirloin 2 C. water 1/2 C. fresh parsley, chopped 2 tsp olive oil 3/4 C. onion, chopped

1 tsp garlic, minced 1 C. crushed tomatoes 1/4 C. water 1/4 tsp sugar 1/4 tsp dried oregano 1/8 tsp crushed red pepper flakes 2 tbsp plain Greek yogurt 4 lemon wedges

Directions 1. Before you do anything, preheat the oven to 400 F. Grease a casserole dish. Slice the top of the bell peppers. Place them in a microwave safe dish. Lay over them some damp paper towels. Place it in the microwave and microwave them for 7 min on high. 2. Let them rest for 6 min. Drain the peppers and place them aside to dry. Get a large mixing bowl: Mix in it 1/2 tsp black pepper, 1/4 C. broth, rice, allspice, salt, cinnamon, and sirloin. 3. Spoon the mixture into the peppers and place them in the casserole dish. Pour around them 2 C. of water. 4. Lay over them a piece of foil. Place it in the oven and cook them for 46 min. Once the time is up, top them with 1/4 C. of parsley. 5. Place a small pan over medium heat. Heat in it the oil. Cook in it the onion for 9 min. 6. Stir in the garlic and cook them for an extra minute. 7. Stir in 1/2 tsp black pepper, 1/4 C. broth, tomatoes, water, sugar, oregano, and red pepper Spicy Sirloin Stuffed Peppers

65

flakes. 8. Cook them until they start boiling. Lower the heat and let it cook for 32 min to make the sauce. 9. Once the time is up, mix in the yogurt with 1/4 C. of parsley. Drizzle it over the stuffed peppers then serve them. 10. Enjoy.

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Herbed

and Marinated Chicken BBQ

Prep Time: 30 mins Total Time: 40 mins Servings per Recipe: 6 Calories 301.7 Fat 14.2g Cholesterol 100.8mg Sodium 793.4mg Carbohydrates 8.4g Protein 34.3g

Ingredients 1/4 C. lemon juice 1/4 C. vegetable oil 3/4 C. plain yogurt 4 garlic cloves, Minced 2 tsp tomato paste 1 1/2 tsp salt 1 tsp dried oregano 1/4 tsp ground black pepper 1/4 tsp ground allspice

1/4 tsp ground cinnamon 1/8 tsp ground cardamom 2 lbs. boneless skinless chicken breasts, diced 2 onions, chunks 1 green bell pepper, chunks 1 C. fresh flat-leaf parsley, chopped

Directions 1. Get a large mixing bowl: Whisk in it the lemon juice, vegetable oil, plain yogurt, garlic, tomato paste, salt, oregano, pepper, allspice, cinnamon, and cardamom to make the marinade. 2. Add the chicken dices and coat them with it. Cover the bowl with a plastic wrap and let it sit in the fridge for at least 5 h. 3. Before you do anything, preheat the oven grill and grease it. 4. Thread the onions, peppers and chicken pieces into skewers while alternating between them. 5. Place them on the grill and cook them for 5 to 7 min on each side. 6. Garnish them with some parsley then serve them with some bread. 7. Enjoy.

Herbed and Marinated Chicken BBQ

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SPICY

Halibut BBQ

Prep Time: 10 mins Total Time: 30 mins Servings per Recipe: 4 Calories 531.1 Fat 18.0g Cholesterol 130.3mg Sodium 220.6mg Carbohydrates 2.2g Protein 85.7g

Ingredients 4 halibut fillets 2 tbsp extra virgin olive oil 2 tsp paprika 1/2-1 tsp red pepper flakes 1/2 tsp garlic powder 1/2 tsp dried oregano 1/2 tsp marjoram 1 tbsp lemon peel

1 pinch ground cumin 1 tbsp toasted sesame seeds salt, assorted grilled vegetables, such as grape tomatoes, red onion rings, eggplant and zucchini

Directions 1. Before you do anything, preheat the grill and grease it. 2. Get a spice grinder: Place in it the paprika with red pepper flakes, garlic powder, oregano, marjoram, lemon peel, cumin, and sesame seeds. 3. Grind them until they become powdered. 4. Coat the halibut fillets with olive oil then cover them with the rub mix. Place them aside to rest for 12 min. 5. Grill the halibut fillets for 5 to 6 min on each side. 6. Serve your halibut fillets with a salad, or some bread. 7. Enjoy.

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Spicy Halibut BBQ

Classic

Za'atar Stuffed Meatloaf

Prep Time: 20 mins Total Time: 1 hr 20 mins Servings per Recipe: 4 Calories 388.5 Fat 30.2g Cholesterol 222.4mg Sodium 704.8mg Carbohydrates 3.5g Protein 24.0g

Ingredients 3 eggs, hard boiled and peeled 1 lb. ground lamb 1/2 tsp cinnamon 1/2 tsp za'atar spice mix 1 onion, minced

1 tsp salt 1/2 tsp pepper 1/2 tsp ground cumin 3 tbsp fresh parsley, chopped

Directions 1. Before you do anything, preheat the oven to 400 F. 2. Get a large mixing bowl: Mix in it the meat, cinnamon, za’atar, onion, salt, pepper, and cumin. 3. Place a large piece of foil on a cutting board. Shape the meat mixture into a loaf and place it over the piece of foil. 4. Lay over it the parsley. Place the eggs on top gently push the meat over it to cover them with it. 5. Pull the piece of foil over the meatloaf and cover it with it completely. 6. Place it on a baking sheet. Cook it in the oven for 45 min. 7. Once the time is up, all the meatloaf to cool down completely then serve it with some ketchup. 8. Enjoy.

Classic Za'atar Stuffed Meatloaf

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BASMATI

Nut Rice with Sirloin

Prep Time: 20 mins Total Time: 50 mins Servings per Recipe: 8 Calories 477.6 Fat 23.0g Cholesterol 62.7mg Sodium 1021.3mg Carbohydrates 45.8g Protein 20.6g

Ingredients 2 tsp allspice 2 tsp salt 1 tsp black pepper 1/2 tsp cinnamon 1/4 tsp nutmeg 1 1/4 lbs. sirloin, chopped 2 tbsp olive oil 2 1/2 C. basmati rice, Rinsed and drained

4 C. chicken broth 4 tsp chicken stock powder 4 tbsp unsalted butter 1/2 C. pine nuts, toasted 26 oz. plain yogurt

Directions 1. 2. 3. 4.

9.

Before you do anything, preheat the oven to 400 F. Grease a casserole dish. Get a small mixing bowl: Combine in it all the spices. Get a mixing bowl: Stir in it the broth with chicken stock mix and place it aside. Place a large pan over medium heat. Heat in it the oil. Cook in it the sirloin with 1/3 of the spice mix for 3 min. Add the remaining spice and cook them for 5 min while stirring them all the time. Mix in the rice well and cook them for 30 sec. Stir in the broth and stock mix with butter Cook them until they start boiling. Lower the heat and put on the lid. Cook the meaty rice for 18 min. Once the time is up, allow it to sit for 11 min. Garnish your meaty rice with some toasted nuts or yogurt then serve it warm. Enjoy.

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Basmati Nut Rice with Sirloin

5. 6. 7. 8.

Naughty

Prep Time: 2 hrs

Pierogis

Total Time: 2 hrs 10 mins Servings per Recipe: 4 Calories 491.0 Fat 27.7 Cholesterol 0.0mg Sodium 4.4mg Carbohydrates 53.3g Protein 11.6g

Ingredients 1 (1/4 oz.) envelope dry yeast 1 tsp sugar 1 1/4-2 C. warm water 1 1/2 C. all-purpose flour 1 tsp vegetable oil

2 C. ground walnuts 3 tbsp sugar 2 tsp cinnamon

Directions 1. Get a large mixing bowl: Stir in it the yeast with 1/2 C. of warm water. Cover it with a plastic wrap and let it sit for 22 min. 2. Get a large mixing bowl: Rinse it with some hot water and drain it. 3. Mix in it the flour with a pinch of salt, yeast and water mixture. Add the remaining water gradually while mixing them well until you get a smooth batter. Cover the batter bowl with a plastic wrap and let it sit for 60 min. Before you do anything else, preheat the oven to 375 F. Get a small mixing bowl: Combine in it the walnuts, sugar, and cinnamon to make the filling. 4. Place a small pan over medium heat. Heat in it a splash of vegetable oil. Pour in it 1/4 C. of the flour batter and spread it gently in the pan. Cook the pancake until it becomes golden on the sides. 5. Grease it a baking sheet. Slide into it the pancake without cooking it on the other side 6. Place on one half of it 2 tbsp of nuts filling. Pull the other half over it and press the edges to seal them. 7. Repeat the process with the remaining pancake batter and filling. 8. Place the stuffed pancakes in the oven and cook them for 12 to 15 min. 9. Enjoy.

Naughty Pierogis

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SPICED UP

Feta Salad

Prep Time: 10 mins Total Time: 15 mins Servings per Recipe: 8 Calories 117.6 Fat 8.8g Cholesterol 22.2mg Sodium 312.6mg Carbohydrates 6.1g Protein 4.3g

Ingredients 2 large fennel bulbs, with tips stalks and fronds intact 1/2 small Spanish onion, sliced 7 oz. feta 2 tsp za'atar spice mix

1 slice preserved lemon, wedge 2 tbsp extra virgin olive oil

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

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Slice off the fennel fronds and place them aside. Cut the fennel bulbs into thin slices. Place them in a bowl and cover them with water. Let them sit for 6 min. Remove them from the water and pat them dry. Lay the fennel slices on a serving salad plate. Top it with onion, crumbled feta, and lemon. Garnish it with fennel fronds and a swirl of olive oil. Serve your salad. Enjoy.

Spiced Up Feta Salad

Herbed

Warm Potato Salad

Prep Time: 10 mins Total Time: 3 mins Servings per Recipe: 6 Calories 290.9 Fat 13.8g Cholesterol 0.0mg Sodium 15.5mg Carbohydrates 38.9g Protein 4.5g

Ingredients 6 medium potatoes, peeled and cubed 6 tbsp vegetable oil 1 bunch cilantro, chopped 4 garlic cloves, mashed 2 tbsp ground coriander

salt 4 tbsp lemon juice

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

Peel the potatoes and dice them. Place a large skillet over medium heat. Heat in it the vegetable oil. Cook in it the potato dices until they become golden brown. Add the garlic with cilantro for 1 min. Stir in the coriander with a pinch of salt. Drizzle the lemon juice on top then toss them to coat. Serve your salad warm or cold. Enjoy.

Herbed Warm Potato Salad

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MINTY

Cucumber Salad

Prep Time: 5 mins Total Time: 20 mins Servings per Recipe: 4 Calories 327.6 Fat 16.4g Cholesterol 65.0mg Sodium 233.5mg Carbohydrates 28.6g Protein 18.3g

Ingredients 3 C. of yogurt 17.5 oz. cucumber, peeled and sliced 3 pieces garlic

1 1/2 tsp dried mint salt

Directions 1. Get a large mixing bowl: Combine in it all the ingredients and mix them well. 2. Place the salad in the fridge and chill it for few minutes. Garnish it with some mint then serve it. 3. Enjoy.

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Minty Cucumber Salad

Cambodian

Street 280 Curry

Prep Time: 5 mins Total Time: 40 mins Servings per Recipe: 4 Calories 572.7 Fat 30.1g Cholesterol 72.6mg Sodium 813.9mg Carbohydrates 50.5g Protein 27.6g

Ingredients 1 C. coconut milk 1 lb. chicken breast, cubed 1 lb. green beans, trimmed 1 tbsp lime juice 2 tbsp water

2 1/2 tbsp curry powder 1 tbsp lemongrass, powder 2 tbsp oil 2 tbsp fish sauce

Directions 1. In a bowl, the lemongrass powder, curry powder, oil, fish sauce and water and beat until well combined. 2. For the curry paste: in a pan, add the coconut milk over low heat and cook for about 4-6 minutes. 3. Add the curry paste and stir to combine. 4. Stir in the chicken and green beans and cook, covered for about 28-30 minutes, mixing often. 5. Enjoy hot.

Cambodian Street 280 Curry

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BAKED

Chicken Cambodian

Prep Time: 20 mins Total Time: 1 hr 5 mins Servings per Recipe: 4 Calories 286.6 Fat 12.9g Cholesterol 118.2mg Sodium 166.4mg Carbohydrates 12.2g Protein 29.7g

Ingredients 8 chicken drumsticks, skinned 4 tsp cracked black peppercorns 1 tsp ground turmeric 1 lemon, juice 1 onion, halved and sliced 2 onions, chopped

6 garlic cloves, chopped 30 mm piece ginger, chopped oil 200 ml water 1 pinch salt

Directions 1. In the bottom of a baking dish, place the chicken drumsticks. 2. In a bowl, add the lemon juice, turmeric, pinch of salt and 1 tsp of the black pepper and mix until well combined. 3. Rub the chicken with the spice mixture evenly. 4. Refrigerate, covered for all the night. 5. In a food processor, add the onions, ginger, garlic and a little water and pulse until smooth. 6. Heat a cast iron skillet and cook the remaining pepper for about 20-25 seconds, stirring continuously. 7. Remove from the heat and keep aside. 8. In a large wok, add 2 tbsp of the oil and cook until heated. 9. Add the onion slices and cook for about 4-5 minutes. 10. Add the pureed mixture and cook until all the liquid is absorbed. 11. Stir in the chicken with the marinade juices, 200ml water and 1/2 tsp of the salt and of the roasted pepper and cook until boiling. 12. Set the heat to low and cook, covered for about 29-30 minutes. 13. Enjoy hot with a sprinkling of the remaining roasted black pepper.

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Baked Chicken Cambodian

Cambodian

Prep Time: 5 mins

Jasmine Rice

Total Time: 30 mins Servings per Recipe: 4 Calories 294.9 Fat 11.0g Cholesterol 7.6mg Sodium 431.9mg Carbohydrates 43.4g Protein 5.8g

Ingredients 1 C. uncooked jasmine rice, rinsed and drained 1 3/4 C. water 1/2 C. roasted cashews 1 tbsp butter

1/2 tsp salt 1 dash cinnamon

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

In a pan, add the water and cook until boiling. Stir in the rice and cook until boiling. Set the heat to low and cook, covered for about 20 minutes. Stir in the butter, cinnamon and salt and remove from the heat. Heat a dry skillet and cook the cashews until browned slightly, stirring continuously. Add the cashews into the pan of the rice and mix well. Enjoy hot.

Cambodian Jasmine Rice

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CAMBODIAN

Spicy Fruit Salsa

Prep Time: 5 mins Total Time: 5 mins Servings per Recipe: 4 Calories 70.7 Fat 0.4g Cholesterol 0.0mg Sodium 17.4g Carbohydrates 1.6g Protein 70.7

Ingredients 1 ripe mango, peeled, pitted and diced 1 tbsp lime juice 1/4 C. cilantro, chopped 1 green onion, chopped

1/2 tsp salt 4 hot chili peppers, chopped

Directions 1. In a food processor, add all the ingredients and pulse until smooth. 2. Enjoy.

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Cambodian Spicy Fruit Salsa

A Fruit Salad

in South East Asia

Prep Time: 15 mins Total Time: 30 mins Servings per Recipe: 4 Calories 204.7 Fat 14.9g Cholesterol 0.0mg Sodium 1281.4mg Carbohydrates 13.6g Protein 7.8g

Ingredients 3 tbsp fish sauce 3 tbsp lime juice 1 tbsp palm sugar 1 pomelo fruit, peeled and cut into segments (similar to grapefruit) 2 tbsp coconut flakes 2 tbsp dry roasted peanuts, chopped

2 tbsp shallots, chopped 1 C. mint leaf, chopped 2 -3 bird chilies, chopped Bibb lettuce

Directions 1. In a bowl, add the sugar, lime juice fish sauce and mix until sugar dissolves completely. 2. In a serving bowl, place the pomelo fruit and remaining ingredients except lettuce and mix. 3. Pour the dressing and toss to coat well. 4. Divide the salad over each lettuce leaf and enjoy.

A Fruit Salad in South East Asia

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SPICY PEANUT

and Onion Salad Dressing

Prep Time: 5 mins Total Time: 10 mins Servings per Recipe: 1 Calories 322.4 Fat 10.9g Cholesterol 0.0mg Sodium 2270.3mg Carbohydrates 55.1g Protein 6.2g

Ingredients 1/4 C. lemon juice 1 small garlic clove, minced 2 tbsp fish sauce 3 tbsp unsalted dry roasted peanuts, ground 1/4 C. sugar 1/4 C. water

1 dash cayenne pepper 1 tsp cilantro, chopped 1 -2 Thai red chili pepper, sliced 2 -3 tbsp white onions, chopped

Directions 1. 2. 3. 4.

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In a pan, add the sugar and water over medium-low heat and cook for about 5 minutes. Add the remaining ingredients and stir to combine. Remove from the heat and keep aside to cool completely. Enjoy with your favorite salad.

Spicy Peanut and Onion Salad Dressing

60-Minute

Cambodian Potato Curry

Prep Time: 15 mins Total Time: 50 mins Servings per Recipe: 6 Calories 1466.3 Fat 72.5g Cholesterol 268.0mg Sodium 1117.9mg Carbohydrates 112.0g Protein 91.3g

Ingredients 4 small onions, peeled and cut into eighths 2 tsp minced garlic 1 tsp butter 1 tbsp chili powder 2 tbsp curry powder 2 tsp salt 3 C. coconut milk

2 (2 lb.) fryer chickens 4 potatoes, peeled and cubed 1/2 C. chopped peanuts

Directions 1. In a pan, melt the butter over medium heat and cook the onions and garlic for about 4-5 minutes. 2. Add 2 C. of the coconut milk, curry powder, chili powder and salt and stir to combine. 3. Add the chicken and the potatoes and stir to combine. 4. Cover the pan with the lid tightly and cook for about 25-30 minutes, mixing as required. 5. Stir in the peanuts and remaining coconut milk and cook for about 9 minutes. 6. Enjoy hot.

60-Minute Cambodian Potato Curry

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CAMBODIAN

Spaghetti

Prep Time: 30 mins Total Time: 30 mins Servings per Recipe: 2 Calories 1264.2 Fat 60.3g Cholesterol 155.9mg Sodium 2548.0mg Carbohydrates 104.6g Protein 76.1g

Ingredients 8 oz. spaghetti 6 tbsp white wine vinegar 3 tbsp soy sauce 4 garlic cloves, minced 2 tbsp sugar 1/2 tsp hot red pepper flakes 1/2 tsp salt 1/2 tsp anchovy paste 1/4 C. packed mint leaves, shredded

1 lb. flank steak, strips 3/4 C. bean sprout 1/2 red bell pepper, strips 1/2 C. sliced celery 1/4 C. dried roasted peanuts, crushed mint

Directions 1. In a food processor, add the garlic, anchovy paste, soy sauce, vinegar, sugar, red pepper flakes and salt and pulse until smooth. 2. In a bowl, add steak slices and 1/3 of the sauce and mix well. 3. Keep aside to marinate for about 25-30 minutes. 4. In a pan, of the boiling water, cook the noodles until al dente. 5. Drain the noodles completely. In a bowl, add the noodles, vegetables, mint and remaining sauce and toss to coat well. 6. Remove the steak strips from bowl, reserving the marinade. 7. Heat a cast iron skillet over high heat and cook the steak slices until desired doneness. Transfer the steak slices in the bowl of the noodles. In a frying pan, add the reserved marinade and cook until heated completely. 8. Add the hot marinade mixture into the bowl of beef mixture and toss to coat well. 9. Enjoy with a garnishing of the peanuts and mint leaves.

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Cambodian Spaghetti

Eggplants

in Ginger Vinaigrette Glaze

Prep Time: 20 mins Total Time: 35 mins Servings per Recipe: 4 Calories 98.5 Fat 0.3g Cholesterol 0.0mg Sodium 1012.1mg Carbohydrates 21.3g Protein 3.5g

Ingredients 1 large eggplant, cut stem end and dice 4 tbsp soy sauce 3 tbsp sugar 1/4 C. distilled white vinegar 1/4 C. water 1 tbsp dry sherry 1 tsp crushed dried red pepper

6 slices ginger, about the size and thickness of a quarter 4 scallions, chopped, separate white and green parts 1 tbsp cornstarch, combined with 2 tbsp water

Directions 1. In a colander, place the eggplant and sprinkle with the salt. 2. Keep aside to drain for about 15 minutes. With your hands, squeeze the liquid. In a small bowl, add the sugar, soy sauce, vinegar and water and mix well. 3. In a wok, add 1 tbsp of the dry sherry and cook until heated. 4. Add the white part of scallion, ginger and red pepper and sauté slightly. Add the squeezed eggplant and cook for about 9-10 minutes, mixing often. 5. Add the sugar mixture over high heat and cook for about 5 minutes. 6. In a bowl, dissolve the cornstarch in water. 7. In the wok, add the cornstarch mixture and green part of scallions and cook until desired thickness of the sauce. 8. Enjoy hot.

Eggplants in Ginger Vinaigrette Glaze

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HOT AND SPICY

Seafood Filets

Prep Time: 15 mins Total Time: 25 mins Servings per Recipe: 6 Calories 94.6 Fat 7.0g Cholesterol 0.0mg Sodium 477.0mg Carbohydrates 7.6g Protein 1.3g

Ingredients 1 tbsp vegetable oil fish (white fillet) salt and pepper 2 tbsp vegetable oil 4 shallots, peeled and sliced 2 garlic cloves, chopped 1 -2 Thai red chili pepper, cut in half 1 1/2 inches piece ginger, peeled and julienned

20 cherry tomatoes, cut in half 2 tbsp fish sauce 2 tbsp rice wine vinegar 6 tbsp water 2 tsp sugar 1 tsp paprika 1 tsp cornstarch cilantro leaf

Directions 1. In a bowl, add the vinegar, fish sauce, water, cornstarch, sugar and paprika and mi until well combined. Season the fish with the salt and black pepper evenly. In a cast iron skillet, add 1 tbsp of the oil over medium heat and cook until heated through. 2. Add the fish and cook until half done from both sides. 3. Meanwhile, in a wok, add 2 tbsp of the oil and cook until heated through. Add the shallots and stir fry for about 30 seconds. 4. Add the tomatoes and cook for about 4 minutes, mixing occasionally. 5. Add the vinegar mixture and cook for about 1 minute. 6. Transfer the fish onto a platter and top with the vegetable sauce mixture. 7. Enjoy with a garnishing of the cilantro.

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Hot and Spicy Seafood Filets

Cambodian

Spicy Peanut Sauce

Prep Time: 15 mins Total Time: 15 mins Servings per Recipe: 1 Calories 445.4 Fat 15.6g Cholesterol 0.0mg Sodium 11344.4mg Carbohydrates 65.8g Protein 21.7g

Ingredients 4 garlic cloves, roughly chopped 3 medium red chilies, seeded and roughly chopped 3 tsp ground peanuts 1 lime, juice, large seeds removed

4 tbsp fish sauce 2 tsp sugar 4 tbsp water

Directions 1. In a food processor, add the chilies, garlic, sugar, lime juice and water and pulse until smooth. 2. Add the fish sauce and ground peanuts and stir to combine. 3. Enjoy as you like.

Cambodian Spicy Peanut Sauce

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FRUITY

Tofu Skillet

Prep Time: 15 mins Total Time: 40 mins Servings per Recipe: 1 Calories 189.9 Fat 7.1g Cholesterol 0.0mg Sodium 310.1mg Carbohydrates 25.3g Protein 10.2g

Ingredients 1/2-3/4 lb. extra firm tofu, pressed and cut into pieces cornstarch, to coat 1 -2 tsp olive oil 1 C. pineapple chunk 2 tbsp vegetarian oyster sauce 1/2 C. water 1 garlic clove, Minced 1 tsp sugar

1/4 tsp salt 1/4 tsp black pepper 2 green onions, Chopped handful cilantro, Chopped

Directions 1. Coat the tofu pieces with the cornstarch evenly and then, shake off the excess. 2. In a skillet, heat the oil and cook the tofu pieces for about 10 minutes. 3. In a pan, add the pineapple, green onion, garlic, oyster sauce, water, sugar, salt and black pepper over medium heat and mix well. 4. Cook for about 2-3 minutes. 5. Stir in the tofu and remove from the heat. 6. Enjoy with a garnishing of the cilantro.

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Fruity Tofu Skillet

Cambodian

Spring Rolls I

Prep Time: 25 mins Total Time: 40 mins Servings per Recipe: 12 Calories 73.6 Fat 0.4g Cholesterol 22.8mg Sodium 446.6mg Carbohydrates 13.6g Protein 3.5g

Ingredients 6 C. water 36 unpeeled medium shrimp 4 oz. uncooked rice noodles 12 sheets rice paper 1/4 C. Hoisin sauce 3 C. shredded red leaf lettuce 1/4 C. sliced basil 1/4 C. sliced of mint 1/3 C. low sodium soy sauce

1/4 C. water 2 tbsp sugar 2 tbsp chopped cilantro 2 tbsp lime juice 1 tsp minced peeled ginger 1 tsp chili paste with garlic 1 garlic clove, minced

Directions 1. In a pan, add 6 C. of the water and cook until boiling. 2. Stir in the shrimp and cook for about 3 minutes. 3. Drain the shrimp well and rinse under cold running water. 4. Again, drain the shrimp and peel them. 5. Transfer the shrimp into a bowl and refrigerate to chill. 6. In a bowl of boiling water, dip the rice noodles for about 7-8 minutes. 7. Drain the noodles well. 8. In a shallow dish, place about 1-inch deep cold water. 9. Dip 1 rice paper sheet in cold water for about 2 minutes. 10. Remove the rice paper sheet from the water and arrange onto a smooth surface. 11. Place about 1 tsp of the hoisin sauce in the middle of paper sheet and top with 3 shrimp, followed by 1/4 C. of the lettuce, 2 1/2 tbsp of the noodles, 1 tsp of the basil and 1 tsp of the mint. 12. Carefully, fold sides of sheet over filling and roll like a jelly-roll. 13. With your fingers, gently press the seam to seal the filling. Cambodian Spring Rolls I

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14. Arrange the roll onto a platter, seam side down. 15. Cover the rolls to keep from drying. 16. Repeat with the remaining rice paper, hoisin sauce and filing ingredients. 17. For the dipping sauce: in a bowl, add the cilantro, ginger, garlic, sugar, Chile paste, soy sauce, water and lime juice and beat until well combined. 18. Enjoy the rolls alongside the dipping sauce.

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Mushroom

Chicken Masala

Prep Time: 15 mins Total Time: 45 mins Servings per Recipe: 4 Calories 369.6 Fat 23.3g Cholesterol 114.2mg Sodium 704.5mg Carbohydrates 9.2g Protein 30.1g

Ingredients 600 g chicken, Thai cut into bite pieces 1 capsicum, chopped 2 onions, chopped 150 g mushrooms, sliced 1 tsp garam masala 1 tsp salt 1 tsp turmeric

1 tsp chili 1 tsp garlic paste 9 tsp natural yoghurt 1 C. coriander, chopped

Directions 1. 2. 3. 4.

In a pan, mix together all the ingredients and cook for about 14 minutes. With a slotted spoon, transfer the chicken pieces into another pan. Cook both gravy and chicken for about 8-9 minutes. In the pan of the chicken, add the gravy and coriander and cook for about 3 minutes, stirring frequently. 5. Enjoy hot.

Mushroom Chicken Masala

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CURRIED

Honey and Pear Skillet

Prep Time: 15 mins Total Time: 20 mins Servings per Recipe: 4 Calories 313.4 Fat 12.2g Cholesterol 45.9mg Sodium 1061.6mg Carbohydrates 31.0g Protein 22.1g

Ingredients 2 tbsp sesame oil 3/4 lb. beef eye round, very sliced 1 Anjou pear, peeled and sliced 1 (10 oz.) cans pears in heavy syrup 6 scallions, slices 5 garlic cloves, minced

4 tbsp soy sauce 1 tbsp honey 2 tsp red curry powder 2 red chilies 2 tsp sesame seeds

Directions 1. 2. 3. 4.

In a skillet, add the oil over medium-high heat and cook until heated. Add the beef and sear for about 2 minutes. Reserve 4 very thin pear slices In the skillet, add the remaining pear, garlic, scallions, honey, soy sauce, sesame seeds and curry powder and cook for about 3 minutes, stirring continuously. 5. Enjoy with a garnishing of the reserved pear slices.

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Curried Honey and Pear Skillet

Yoon’s

Coleslaw

Prep Time: 15 mins Total Time: 23 mins Servings per Recipe: 10 Calories 340.7 Fat 12.2g Cholesterol 39.5mg Sodium 1839.7mg Carbohydrates 35.8g Protein 24.3g

Ingredients 8 oz. cellophane noodles 1 small cabbage, shredded 5 carrots, shredded 1 1/2 lb. boneless skinless chicken breasts 8 oz. peanuts, roasted and chopped 1 C. fish sauce 5 tbsp rice vinegar

3 tbsp sugar 3 hot red chili peppers, minced 2 tbsp chopped mint leaves 2 tbsp chopped basil leaves

Directions 1. In a pan, add the chicken breasts and enough water ad and white wine to cover the breasts. (ratio should be of 2 portions of water and 1 portion dry white wine) 2. Place the pan over medium heat and cook for about 6-8 minutes. 3. Remove the chicken from the bowl and transfer into a bowl. 4. With 2 forks, shred the chicken meat and keep aside. 5. In a bowl of boiling water, dip the cellophane noodles for about 2 minutes. 6. Drain the noodles well. 7. In a bowl, add the chopped chilies, sugar, rice vinegar and fish sauce and beat until well combined. 8. In another bowl, add the shredded chicken, cabbage and carrots and mix. 9. Pour the vinaigrette and toss to coat well. 10. Enjoy with a garnishing of the roasted peanuts, chopped mint and basil.

Yoon’s Coleslaw

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HOW TO MAKE

Fish Sauce

Prep Time: 10 mins Total Time: 10 mins Servings per Recipe: 1 Calories 322.3 Fat 0.5g Cholesterol 0.0mg Sodium 5670.8mg Carbohydrates 78.1g Protein 7.5g

Ingredients 1/4 C. boiling water 1/4 C. sugar 1/4 C. lime juice 1/4 C. fish sauce

1/3 C. ginger root, peeled and grated 2 garlic cloves, minced 3 hot chili peppers, seeded and chopped

Directions 1. 2. 3. 4.

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In a bowl, add the sugar and water and stir until sugar dissolves completely. Add remaining ingredients and stir to combine well. Keep aside to completely. Enjoy this dipping sauce with your food of your choice.

How to Make Fish Sauce

Chicken Curry 101

Prep Time: 20 mins Total Time: 45 mins Servings per Recipe: 4 Calories 313 Fat 21.7 Carbohydrates 38 Protein 268 Cholesterol 14 Sodium 19.1

Ingredients 3 tbsp olive oil 1 small onion, chopped 2 cloves garlic, minced 3 tbsp curry powder 1 tsp ground cinnamon 1 tsp paprika 1 bay leaf 1/2 tsp grated fresh ginger root 1/2 tsp white sugar salt to taste

2 skinless, boneless chicken breast halves-cut into bite-size pieces 1 tbsp tomato paste 1 C. plain yogurt 3/4 C. coconut milk 1/2 lemon, juiced 1/2 tsp cayenne pepper

Directions 1. In a pan, add the oil over medium heat and cook until heated through. Stir in the onion and stir fry for about 4-5 minutes. 2. Add the ginger, garlic, bay leaf, sugar, curry powder, paprika, cinnamon and salt and stir fry for about 1-2 minutes. 3. Now, stir in the chicken, coconut milk, yogurt and tomato paste and mix well. 4. Let the mixture cook until boiling. 5. Now, set the heat to low and cook the curry for about 20-25 minutes. 6. Add the cayenne pepper and lemon juice stir to combine well. 7. Cook for about 4-5 minutes. 8. Remove from the heat and discard the bay leaf before serving.

Chicken Curry 101

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KERALA

Tofu Curry

Prep Time: 25 mins Total Time: 45 mins Servings per Recipe: 4 Calories 323 Fat 21.6 Carbohydrates 0 Protein 175 Cholesterol 19.1 Sodium 17.7

Ingredients 1 tbsp sesame oil 5 cloves garlic, minced 1 tbsp minced ginger 1 firm mango, peeled and sliced 3 tbsp yellow curry powder 2 tbsp chopped cilantro

1 can light coconut milk 1 package extra firm tofu, cubed 1/4 tsp salt and pepper

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

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In a skillet, add the oil over medium-high heat and cook until heated through. Add the ginger and garlic and stir fry for about 1 minute. Stir in the mango and and stir fry for about 1 minute. Add the cilantro and curry powder and stir fry for about 1 minute. Add the coconut milk and cook until just boiling, stirring occasionally. Add the tofu, salt and black pepper and cook for about 5 minutes, mixing as required.

Kerala Tofu Curry

Chicken Tikka Masala

Prep Time: 30 mins Total Time: 2 hrs 20 mins Servings per Recipe: 4 Calories 404 kcal Carbohydrates 13.3 g Cholesterol 143 mg Fat 28.9 g Protein 24.6 g Sodium 4499 mg

Ingredients 1 cup yogurt 1 tbsp lemon juice 2 tsps ground cumin 1 tsp ground cinnamon 2 tsps cayenne pepper 2 tsps freshly ground black pepper 1 tbsp minced fresh ginger 4 tsps salt, or to taste 3 boneless skinless chicken breasts, cut into bite-size pieces 4 long skewers

1tbsp butter 1 clove garlic, minced 1 jalapeno pepper, finely chopped 2 tsps ground cumin 2 tsps paprika 3 tsps salt, or to taste 1(8 ounce) can tomato sauce 1 cup heavy cream 1/4 cup chopped fresh cilantro

Directions 1. Take lemon juice, yogurt, two tsps cumin, cayenne, cinnamon, ginger, black pepper, 4 tsps of salt and add into one mixing dish (possibly a big bowl). 2. Add the chicken to the marinade, cover it, and place it in a refrigerator for one hour. 3. Preheat a grill or frying pan to its highest heat. 4. Add chicken to skewers and throw away the marinade. 5. Add some butter or nonstick spray to your grilling grate. 6. Place the chicken on the grill and allow it to cook until its juices are clear. The approx. time is equal to about 5 minutes on each side. 7. Take your butter and place it into a big skillet or wok. The skillet or wok should be placed over medium heat. 8. For about one minute stir fry (sauté) some garlic and jalapeno. 9. Take some paprika and cumin (approx. 2 tbsps each), and also three tsps of salt and add these ingredients to the garlic and jalapeno. Chicken Tikka Masala

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10. Grab some cream and tomato sauce and place the two ingredients on low heat and continually stir the contents until they become thick. This process should take about 20 minutes. 11. Combine everything with your grilled chicken and let everything cook for an additional ten minutes. 12. Plate your contents and add some cilantro as a garnish. 13. Enjoy.

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Tandoori I

Prep Time: 25 mins Total Time: 1 d 45 mins Servings per Recipe: 4 Calories 356 kcal Carbohydrates 13.7 g Cholesterol 102 mg Fat 18.8 g Protein 35.6 g Sodium 734 mg

Ingredients 2 pounds chicken, cut into pieces 1 tsp salt 1 lemon, juiced 11/4 cups plain yogurt 1/2 onion, finely chopped 1 clove garlic, minced 1 tsp grated fresh ginger root

2 tsps garam masala 1 tsp cayenne pepper 1 tsp yellow food coloring 1 tsp red food coloring 2 tsps finely chopped cilantro 1 lemon, cut into wedges

Directions 1. Grab your pieces of chicken and begin to take off the skin. 2. For each piece of chicken you want to create a slit or cut from the top to the bottom. 3. Get a non-deep dish and add some salt and lemon juice to the chicken pieces. Making sure to cover everything. 4. Allow everything to marinate for at least 20 minutes. 5. Grab some yogurt, onion, garlic, cayenne pepper, ginger, and masala, and combine everything in one nice sized bowl. 6. Combine and stir the contents until smooth. Add some yellow and red food coloring (or skip if you do not care for non-natural ingredients) 7. Combine the yogurt based mixture with the chicken and allow it to marinate in a fridge for at 6 hrs. But an entire day is ideal (24 hr). 8. Get an indoor grill grate or an outdoor grill and set to a medium heat level and coat it with oil or nonstick cooking spray. 9. Place the chicken pieces on the grill and let them cook until the middle is no longer pink. 10. Remove from grill and garnish with lemon pieces and cilantro. 11. Plate and enjoy. Tandoori I

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KERALA

Seafood Curry

Prep Time: 20 mins Total Time: 1 hr 45 mins Servings per Recipe: 4 Calories 338 Fat 13.5 Carbohydrates 56 Protein 2715 Cholesterol 11.6 Sodium 41.6

Ingredients

Directions

2 tsp Dijon mustard 1 tsp ground black pepper 1/2 tsp salt 2 tbsp canola oil 4 white fish fillets 1 onion, coarsely chopped 4 cloves garlic, roughly chopped 1 piece fresh ginger root, chopped 5 cashew halves 1 tbsp canola oil 2 tsp cayenne pepper 1/2 tsp ground turmeric 1 tsp ground cumin 1 tsp ground coriander 1 tsp salt 1 tsp white sugar 1/2 C. chopped tomato 1/4 C. vegetable broth 1/4 C. chopped fresh cilantro

1. In a shallow dish, add 2 tbsp of canola oil, mustard, 1/2 tsp of the salt and black pepper and mix until well combined. In the bowl, place the fish fillets and mix well with the oil mixture. 2. Place in the fridge for about 30-40 minutes. Set your oven to 350 degrees F. In a food processor, add the cashews, onion, ginger and garlic and process until smooth. In a pan, add 1 tbsp of the canola oil over medium-low heat and cook until heated through. 3. Add the cashew puree and stir fry for about 2 minutes. 4. Stir in the sugar, coriander, cumin, turmeric, cayenne pepper and 1 tsp of the salt and stir fry for about 5 minutes. 5. Add the broth and tomato and stir to combine well. 6. Remove the fish fillets from the bowl and shake off to remove excess marinade. In the bottom of a baking dish, place the fish fillets in a single layer. Place the tomato mixture over the fish fillets over the fillets evenly. Cover the baking dish with a lid and cook in the oven for about 30 minutes. 7. Serve with a garnishing of the cilantro.

106

Kerala Seafood Curry

How to Make

Traditional Flat Bread (Naan)

Prep Time: 25 mins Total Time: 2 hrs 25 mins Servings per Recipe: 6 Calories 237 Fat 9.3 Carbohydrates 23 Protein 393 Cholesterol 33.3 Sodium 4.9

Ingredients 2/3 C. warm water 1 tsp active dry yeast 1 tsp white sugar 2 C. all-purpose flour 1 tsp salt

1/4 C. ghee 2 tbsp plain yogurt 2 tsp kalonji (onion seed)

Directions 1. In a bowl, add the sugar, yeast and warm water and stir until well combined. With a lid, cover the bowl and keep aside in a warm place for about 8-10 minutes. In a bowl, sift together the salt and flour for at least 3 times. 2. Add the yogurt, half of the ghee and yeast mixture and mix until a dough holds together. Place the dough onto a generously floured smooth surface and with your hands, knead until an elastic dough is formed. In an oiled bowl, place the dough and turn to coat with the oil. 3. With a plastic wrap, cover the bowl keep aside in a warm place for about 1 1/2 hours. Set the broiler of your oven and line a baking sheet with a greased piece of foil. 4. Remove the plastic warp and with your hands, punch down the dough for a while. Now, again with your hands, knead the dough for at least 5 minutes. Make about 6 equal sized balls from the dough. 5. Place 1 ball onto a floured surface and with a rolling pain, roll into an 8-inch circle. Coat the naan with the ghee slightly and top with a little kalonji. 6. Arrange the naan onto the prepared baking sheet ad cook under the broiler for 2 minutes per side. 7. Repeat with the remaining dough balls. 

How to Make Traditional Flat Bread

107

INDIAN

Potato and Peas Pot

Prep Time: 20 mins Total Time: 4 hrs 20 mins Servings per Recipe: 8 Calories 370 Fat 18.3 Carbohydrates 0 Protein 373 Cholesterol 48.8 Sodium 8.2

Ingredients 5 russet potatoes, peeled and cut into 1-inch cubes 1/4 C. curry powder 2 tbsp flour 1 tbsp chili powder 1/2 tsp red pepper flakes 1/2 tsp cayenne pepper 1 large green bell pepper, cut into strips

1 large red bell pepper, cut into strips 1 (1 oz.) package dry onion soup mix 1 can unsweetened coconut cream water, as needed 1 1/2 C. matchstick-cut carrots 1 C. green peas 1/4 C. chopped fresh cilantro

Directions 1. In a slow cooker, add the potatoes, bell peppers, coconut cream, flour, curry powder, chili powder, cayenne pepper and red pepper flakes and mix until well blended. 2. Set the slow cooker on Low and cook, covered for about 3-4 hours. 3. Uncover and stir in the carrots. 4. Cook, covered for about 1/2 hour. 5. Uncover and stir in the peas. 6. Cook, covered for about 1/2 hour more. 7. Serve hot with a garnishing of the cilantro.

108

Indian Potato and Peas Pot

South Indian

Green Beans

Prep Time: 15 mins Total Time: 30 mins Servings per Recipe: 4 Calories 171 Fat 14.4 Carbohydrates 0 Protein 589 Cholesterol 10.7 Sodium 2.9

Ingredients 1 lb. fresh green beans, diced 1/4 C. vegetable oil 1 tbsp black mustard seed 4 cloves garlic, finely chopped 1 dried red chile pepper, crushed

1 tsp salt 1/2 tsp white sugar ground black pepper to taste

Directions 1. 2. 3. 4. 5.

In a pan of the boiling water, cook the green beans for about 3-4 minutes. Drain the green beans well and ten, rinse under tap water. In a pan, add the oil ad cook until heated completely. Add the garlic and mustard seeds and stir fry for about 1 minute. Add the green beans, sugar, chile pepper, salt and black pepper and stir fry for abut 6-8 minutes. 6. Serve hot.

South Indian Green Beans

109

SATIVA’S

Okra

Prep Time: 10 mins Total Time: 40 mins Servings per Recipe: 4 Calories 126 Fat 8.9 Carbohydrates 23 Protein 169 Cholesterol 11.1 Sodium 2.8

Ingredients 3 tbsp butter 1 medium onion, chopped 1 lb. sliced fresh okra 1/2 tsp ground cumin 1/2 tsp ground ginger

1/2 tsp ground coriander 1/4 tsp ground black pepper salt to taste

Directions 1. 2. 3. 4.

110

In a pan, add the butter over medium heat and cook until melted. Add the onion and stir fry for about 4-5 minutes. Add the okra, spices and salt and stir fry for about 2-3 minutes. Set the heat to medium-low and simmer, covered for about 18-20 minutes, mixing as required.

Sativa’s Okra

Simple

Curried Potatoes

Prep Time: 10 mins Total Time: 30 mins Servings per Recipe: 5 Calories 268 Fat 4.7 Carbohydrates 0 Protein 267 Cholesterol 52.1 Sodium 6.3

Ingredients 1 C. vegetable oil for frying 2 cloves garlic, pressed 1 tsp cumin seeds 1/2 tsp salt 1/4 tsp turmeric

1/4 tsp black pepper 5 russet potatoes, cubed 2 tbsp fresh cilantro 1 tsp curry paste

Directions 1. In a skillet, mix together the oil, garlic, turmeric, cumin, salt and black pepper over medium heat and cook until heated completely. 2. Add the potatoes and cook for about 12-15 minutes, flipping as required. 3. Stir in the curry paste and cilantro and cook for 1 more minute. 4. Serve hot.

Simple Curried Potatoes

111

POT ROAST

Gwalior

Prep Time: 30 mins Total Time: 6 hrs Servings per Recipe: 12 Calories 271 Fat 18.4 Carbohydrates 69 Protein 172 Cholesterol 7.6 Sodium 18.7

Ingredients 4 lb boneless beef chuck roast 3 cloves garlic, crushed 1 piece ginger, crushed 3 dried red chilies, broken 3 whole black peppercorns, crushed 3 whole cloves 1 piece cinnamon stick 1/2 tsp cumin seeds 1/2 tsp ground coriander salt to taste

3 C. water 1 tbsp vegetable oil 2 onions, sliced 1/2 tsp chili powder 2 large tomatoes, chopped 1/2 C. ketchup 2 tbsp tomato puree 1 tsp ground black pepper 2 tbsp chopped fresh cilantro

Directions 1. In the bottom of a slow cooker, mix together the roast, chilies, ginger, garlic, spices, salt and water. Set the slow cooker on High and cook, covered for about 4-6 hours. 2. Uncover the slow cooker and transfer the roast onto a cutting board to cool slightly. With a sharp knife, cut the roast into thick slices. Through a fine mesh strainer, strain the cooking liquid into a bowl and discard the solids. 3. Set your oven to 350 degrees F. 4. In an oven-proof pan, add the oil over medium heat and cook until heated. Add the onion and stir fry for about 6-7 minutes. 5. Add the chili powder and stir fry for about 30 seconds. 6. Add the strained cooking liquid, tomato puree, ketchup, tomatoes and black pepper and cook for 10 minutes. 7. Stir in the roast slices and cook for about 8-10 minutes. 8. Transfer the pan into the oven and cook for about 10-15 minutes, coating with the pan sauce Serve with a topping of the cilantro. 112

Pot Roast Gwalior

Maharashtra Broccoli

Prep Time: 15 mins Total Time: 32 mins Servings per Recipe: 4 Calories 164 Fat 12.3 Carbohydrates 0 Protein 1323 Cholesterol 10.2 Sodium 3.5

Ingredients 3 tbsp vegetable oil 1/2 tsp mustard seed 1 small onion, chopped 1/2 tsp cumin seeds 1 tbsp ginger-garlic paste 1 tsp chili powder 1 tsp ground turmeric 1 head broccoli, chopped

2 tsp water 2 tsp salt 3 tbsp garbanzo bean flour 1 tsp vegetable oil

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

In a pan, add 3 tbsp of the oil over medium heat and cook until heated. Stir in the mustard seeds and stir fry fr about 1 minute. Stir in the onion and cumin seeds and stir fry for about 5-6 minutes. Stir in the turmeric, chili powder, ginger and garlic paste and stir fry for about 1-2 minutes. Stir in the broccoli and cook for about 9-10 minutes. Stir in the salt and water and stir fry for about 1 minute. Slowly, add the gram flour, stirring continuously until well combined. Stir fry for about 6-8 minutes. Serve with a drizzling of some oil.

Maharashtra Broccoli

113

ANIKA’S

Dhal Makhani (Lentil Curry)

Prep Time: 15 mins Total Time: 4 hrs 15 mins Servings per Recipe: 6 Calories 375 Fat 21.2 Carbohydrates 48 Protein 2718 Cholesterol 34.2 Sodium 12.8

Ingredients

Directions

1 C. lentils 1/4 C. dry kidney beans water to cover 5 C. water 2 tbsp salt 2 tbsp vegetable oil 1 tbsp cumin seeds 4 cardamom pods 1 cinnamon stick, broken 4 bay leaves 6 whole cloves 1 1/2 tbsp ginger paste 1 1/2 tbsp garlic paste 1/2 tsp ground turmeric 1 pinch cayenne pepper 1 C. canned tomato puree 1 tbsp chili powder 2 tbsp ground coriander 1/4 C. butter 2 tbsp dried fenugreek leaves 1/2 C. cream

1. In a large bowl of the water, soak the kidney beans and lentils for whole night. Drain well and transfer into a pan over medium heat. 2. Add the salt and water and cook for about 1 hour, stirring often. 3. Remove from the heat and keep aside. In a skillet, add the oil over medium-high heat and cook until heated completely. Add the bay leaves, cumin seeds, cinnamon stick, cardamom pods and cloves and stir fry for about 1 minute. Set the heat to mediumlow and stir in the garlic paste, ginger paste, cayenne pepper and turmeric. 4. Add the tomato puree and cook for 5-6 minutes. 5. Stir in the butter, chili powder and coriander until butter melts completely. Add the kidney beans, lentils with the cooking liquid and cook until boiling. Set the heat to low and stir in the fenugreek. 6. Cook, covered for about 45 minutes, mixing as required. 7. Stir in the cream and cook for about 3-4 minutes.

116

Anika’s Dhal Makhani

Simple

Coconut Curry

Prep Time: 15 mins Total Time: 46 mins Servings per Recipe: 8 Calories 409 Fat 15 Carbohydrates 61 Protein 352 Cholesterol 44.4 Sodium 25.2

Ingredients 8 boneless, skinless chicken breast halves, cut each in 2 pieces 1 tbsp mild curry powder 3 tsp ground cinnamon 3 whole cloves 1 1/4 tsp minced fresh ginger root 1 tsp finely chopped garlic olive oil, as needed

2 onions, thinly sliced 1 can cream of coconut 1 can tomato sauce

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

In a bowl, add the garlic, ginger, curry powder, cloves and cinnamon and mix well. In a pan, add the oil over medium-high heat and cook until heated through. Add the chicken pieces and sear for about 3-4 minutes from both sides. With a slotted spoon, transfer the chicken into a bowl. In the skillet, add the onion and stir fry for about 4-5 minutes. Add the cooked chicken, tomato sauce, cream of coconut and garlic mixture and mix well. Set the heat to low and cook for about 20-25 minutes.

Simple Coconut Curry

117

HOW TO MAKE

Chickpeas

Prep Time: 25 mins Total Time: 45 mins Servings per Recipe: 6 Calories 232 Fat 6.5 Carbohydrates 0 Protein 542 Cholesterol 36.9 Sodium 7.9

Ingredients 2 tbsp vegetable oil 4 cloves garlic, minced 1/2 C. onion, chopped 1 tbsp minced fresh ginger root 1/8 tsp garam masala 2 tsp channa masala spice mix

1 large tomato, chopped 1 1/2 C. water 2 cans garbanzo beans, drained salt to taste

Directions 1. In a pot, add the oil over medium-high heat and cook until heated completely. 2. Stir in the onion, ginger and garlic and cook for about 4-5 minutes. 3. Stir in the beans, tomato, garam masala, channa masala spice, salt and water and cook until boiling. 4. Set the heat to low and cook, covered for 20 minutes.

118

How to Make Chickpeas

Indian

Rice Krispy’s

Prep Time: 10 mins Total Time: 25 mins Servings per Recipe: 24 Calories 155 Fat 6.6 Carbohydrates 10 Protein 70 Cholesterol 23.2 Sodium 1.6

Ingredients 1/2 C. unsalted butter 1 (10 oz.) package miniature marshmallows 6 C. crispy rice cereal

1 tsp ground cardamom 1 C. chopped unsalted cashew nuts 1 C. golden raisins

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

In a serving bowl, add the cashews, raisins and cereal and mix. In a skillet, add the butter over medium heat and cook until melted completely. Add the marshmallows and cardamom and stir until smooth. Add the cereal mixture and mix well. Place the mixture in a greased baking dish evenly keep aside to cool completely. Cut into desired sized squares and serve.

Indian Rice Krispy’s

119

KERALA

Lunch Box (Raisin Salad)

Prep Time: 15 mins Total Time: 35 mins Servings per Recipe: 4 Calories 451 Fat 13.7 Carbohydrates 41 Protein 218 Cholesterol 76.9 Sodium 8.3

Ingredients 1 1/2 C. brown rice 4 C. water 1 can asparagus tips, drained 1 red bell pepper, seeded and diced 2 red apples, cored and diced 1/4 C. golden raisins

1/2 C. heavy cream 1 tsp curry powder 1 tsp lemon juice salt and pepper to taste

Directions 1. In a pot, add the water and rice and cook until boiling. 2. Set the heat to low and cook, covered for 25-30 minutes. 3. Drain any liquid from the rice and keep aside to cool completely. 4. Meanwhile, soak the raisins in water for about 20 minutes. 5. Drain the raisins completely. 6. In a bowl, add the cream and beat until soft peaks are formed. 7. Add the lemon juice, curry powder, salt and black pepper and gently, stir to combine. 8. In another bowl, add the raisins, apples, cooked rice, bell pepper and asparagus and mix. 9. Add the cream mixture and gently, stir to combine. 10. Refrigerate to chill completely before serving.

120

Kerala Lunch Box

Veera’s

Prep Time: 15 mins

Fried Bread

Total Time: 25 mins Servings per Recipe: 4 Calories 176 Fat 6.2 Carbohydrates