Cuban Black Beans and Rice

SERVES 12

* 1 lb dried black beans, sorted and rinsed
* 1 large onion, chopped
* 1 large bell pepper, chopped
* 5 cloves garlic, finely chopped
* 2 bay leaves
* 1 (14 1/2 ounce) can diced tomatoes, undrained
* 5 cups water
* 2 tablespoons olive oil
* 4 tablespoons ground cumin (optional)
* 1 finely chopped jalapeno
* 1 teaspoon salt
* 3 cups hot cooked rice, for serving

Soak beans overnight.

Combine all ingredients except rice in slow cooker 6 to 8 hours or until beans are tender and most of the liquid is absorbed.

Remove bay leaves.

Serve beans over rice.

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Tropical Veggie Burgers

For the Veggie Burgers:

1 cup green lentils, rinsed
1/4 cup brown rice
2 cups vegetable broth
Water sufficient to cover the lentils and rice
Salt, to taste
1 1/2 Tbsp. margarine
1 onion, chopped
4 tsp. curry powder
1/3 cup shredded carrot
2 Tbsp. Sauvignon Blanc
2 Tbsp. hot sauce
1/2-3/4 cup panko
4 garlic cloves, minced
4 tsp. minced fresh ginger
1/2 tsp. ground allspice
1 tsp. cumin




• Put the lentils and rice in a saucepan with the vegetable broth, adding enough water to cover by about 2 inches. Season with the salt and bring to a boil over high heat, then reduce the heat and simmer, uncovered, until the lentils and rice are tender, about 30 minutes. Drain any excess liquid and place the lentils and rice in a large bowl. Let cool.
• Meanwhile, melt the margarine in a skillet over medium heat and sauté the onion until tender, about 4 minutes. Stir in the curry powder and cook until aromatic, about 1 minute. Cool slightly and then add to the lentils and rice.
• Stir in the remaining ingredients and season with the salt. Form into patties and place in the refrigerator for 30 minutes to 1 hour.
• Grill for 5 to 10 minutes on each side, until grill marks appear and the patties are hot.

To Assemble:
1 can pineapple rings, drained
1 red onion, thinly sliced
1 Tbsp. margarine
Kaiser rolls
Lettuce
Vegan mayonnaise

• Slice the pineapple rings in half to make a thinner ring. Grill until caramelized, about 5 minutes on each side.
• Grill the onion until lightly browned.
• Spread the margarine over the rolls and grill until lightly browned.
• Place the veggie burgers on the buns and top with the pineapple, onions, lettuce, and vegan mayonnaise.

Makes 6 to 8 servings

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Caribbean Gingered Squash, Rice and Kale

Serving Size : 4

* 2 tablespoons water

* 1 onion -- chopped

* 2 pounds butternut squash -- see preparations

* 2 jalapeno peppers -- seeded and cored and minced

* 2 teaspoons grated peeled gingerroot

* 3 garlic cloves -- minced

* 1 teaspoon curry powder

* 1 Pinch ground cloves

* 1 Pinch ground allspice

* 1 bunch kale -- cleaned and chopped

* 2/3 cup brown rice

* 1 teaspoon salt (optional)

* 1/4 teaspoon freshly ground black pepper

* 2 tablespoons fresh lime juice

PREPARATIONS: Butternut squash - peel, core and cut into 2-inch chunks

DIRECTIONS: In a large nonstick skillet, heat the water. Add the onion; cook, stirring as needed, until softened, about 5 minutes. Add the squash, jalapenos, ginger, garlic, curry, cloves and allspice; sauté, stirring, about 1 minute.

Add the kale in handfuls, stirring as it wilts. Stir in the rice, salt, pepper and 1 1/2 cups water; bring to a boil. Reduce the heat and simmer until the water is absorbed, 35-40 minutes. Remove from the heat; add the lime juice and fluff with a fork. Let stand, covered, 5 minutes.

PER SERVING: 211 Calories, 1 g Total Fat, 1 g Saturated Fat, 0 mg Cholesterol, 647 mg Sodium, 45 g Total Carbohydrate, 6 g Dietary Fiber, 6 g Protein, 146 mg Calcium.

3.5 ww winning points

CAUTION: When handling chile peppers, wear gloves to prevent irritation.

NOTES : "Squash and kale are winter vegetables, so try this recipe when the thermometer drops. Let the fragrant spices of Caribbean cooking transport you to white-sand beaches and azure lagoo

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Stir Fried Asparagus with Ginger

Ingredients

1 lb medium-sized asparagus

4 -5 slices fresh ginger

2 tablespoons olive oil

¼ cup roasted cashews or almonds

salt and pepper

Preparation

* Slice asparagus into bite-sized pieces.
* Heat olive oil in a skillet (at medium heat).
* Add ginger slices and let them sizzle for about 30 seconds - 1 minute.
* Add asparagus. Stir fry for 4 - 5 minutes or until crisp.
* Add nuts, salt and pepper and stir fry for another 30 seconds.

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Smothered Tofu Steak and Onions

Ingredients

1 package extra firm tofu
2 tablespoon olive oil (divided)
1 lg. onion
2 tablespoon balsamic vinegar
1 tablespoon vegan Worcestershire sauce
1/2 cup water
1 teaspoon cornstarch
1/2 cup extra water
Kosher salt and pepper to taste



Directions:

Slice Tofu into 6 even cutlets about 1/2 inch thick. Place on paper towel to drain. Heat non-stick pan. Slice Onion from root to stem. Add 1 tablespoon oil to pan. Add onions when oil is hot. Sauté onions until golden brown and caramelized (about 5-10 min.) remove onions, set aside. Add other tablespoon of oil to pan. Add Tofu and fry until golden brown on both sides (about 10 min.) Add onions back to pan. Add balsamic Vinegar, Worcestershire sauce and stir. When all combined add slurry of water and Cornstarch to pan. Stir until thick. Add water to thin out if too thick. Add salt and pepper to taste. Plate up this dish with the onions and sauce smothered over the Tofu Steaks. Serve with a side of Roasted Asparagus and a nice Rice Pilaf.

Serves: 2

Preparation time: 30 mins.

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Cinnamon Rolls:

Ingredients:

3/4 cup soy milk
2 tsp. yeast
1 1/2 cups all-purpose flour, plus more for dusting
1/2 cup whole-wheat flour
1/4 cup sugar
1 Tbs. baking powder
2 tsp. ground cinnamon, divided
1/4 tsp. salt
4 Tbs vegan margarine
1/3 cup brown sugar

Glaze:
1 1/2 cups confectioners' sugar
3 Tbs soy milk

Directions:

1. To make Cinnamon Rolls: Preheat oven to 425F. Line baking sheet with parchment paper. Heat milk in saucepan over medium heat, sprinkle with yeast. Set aside.
2. Combine flours, sugar, baking powder, 1/2 tsp. cinnamon and salt in bowl. Rub butter into flour mixture with fingers until mixture resembles coarse meal. Stir in milk until soft dough forms.

Transfer to well-floured surface and dust with flour. Press into 12x6-inch rectangle.
3. Combine brown sugar and remaining cinnamon in small bowl. Sprinkle over dough, and press in lightly with palms of hands. Gently roll dough lengthwise into log. Cut log into 16 3/4-inch-thick slices. Place slices on prepared baking sheet, reshaping into rounds if necessary. Bake 15-18 minutes, or until rolls begin to brown.
4. To make Glaze: Whisk together confectioners' sugar and soy milk. Glaze will be very thick. Bush glaze on cinnamon rolls right out of the oven.

Akkara Balls

* 1 cup black eyed beans
* salt to taste
* 1/4 tsp black pepper
* Oil for deep frying

Soak the blackeyed beans overnight. Next day, if any water is left in the soaked beans, drain it.

Now, in a blender, grind the beans with salt to taste and black pepper until beans become like a paste. Grind till there it is a thick paste but still bit coarse. Add liile water if needed to make paste. Now heat oil in frying pan.

When oil is hot, scoop one spoonful of paste into oil, repeat until there is no space for more scoops. Turn occasionally and remove from oil when brownish in color. Ready to serve with chutney or tomato ketchup.

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Spicy Okra and Turnip Greens

1 pound turnip or collard greens
12 okra
1 medium onion, chopped
1 (1 ounce) jar pine nuts (1/4 cup)
2 tablespoons vegetable oil
3 red jalape o peppers, seeded and finely chopped
1/4 cup water
1/4 teaspoon salt

Remove stems from turnip greens; cut leaves into 1/4-inch slices. Remove ends from okra; cut okra crosswise into halves. Cook and stir onion and pine nuts in oil in Dutch oven over medium heat until onion is tender, about 5 minutes.

Stir in turnip greens, okra and remaining ingredients. Heat to boiling; reduce heat. Cover and simmer until turnip greens are tender — 18 to 20 minutes.

Yields 6 servings.

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AVOCADO WITH PEANUT DRESSING

WEN Set of Three for Medium-Coarse, Ethnic, African American Hair - 32oz

2 avocadoes, ripe but firm
2 tbsp shelled peanuts
½ tsp paprika
½ tsp cinnamon
chilli powder and salt, to taste
fresh chives, to garnish

Chop the avocado into cubes. Place peanuts and spices in food processor and grind into a fine mixture. Sprinkle mixture over avocado with finely chopped chives. Chill and serve.

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Vegetarian Calzones

Make extras of these filling calzones, and serve them with warm marinara sauce.

For the filling: 1 medium carrot, sliced Broccoli florets from 1 large head of broccoli 1 3/4 cups soy cheese 1/2 cup chopped red bell pepper 1/2 tsp. olive oil 1/2 small yellow onion, chopped 1 garlic clove, minced 1 Tbsp. chopped fresh parsley 1/8 tsp. black pepper For the dough: 3 cups all-purpose flour 1 tsp. salt 1 tsp. sugar 1 package (or 1/4 oz.) active dry yeast 1 cup boiling water

• Preheat the oven to 350ºF and spray a baking sheet with vegetable cooking spray.
• Bring 2 quarts of water to a boil over medium heat, add the carrot and broccoli, and cook until crisp but tender, about 1 minute. Drain and rinse under cold water.
• In a large bowl, combine the carrot, broccoli, soy cheese, and red pepper. Mix well.
• In a small saucepan, heat the oil over medium heat. Add the onion and garlic and sauté until softened, about 3 minutes. Add to the vegetable mixture. Add the parsley and pepper. Mix well.
• For the dough, combine the flour, salt, sugar, and yeast in a large bowl.
• Mix in the boiling water. Divide the dough into 4 balls. Roll each ball into an 8-inch circle.
• Place the filling evenly over half of each circle, leaving a 1-inch border. Fold the dough over the filling and pinch the edges together to seal.
• Place on the prepared baking sheet. Prick the tops with a fork. Bake the calzone until golden brown (about 25 minutes). Serve hot.

Makes 4 servings

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Deep Fried Black Eyed Peas

Prep Time: 20 Minutes
Cook Time: 10 Minutes

Ready In: 8 Hours 30 Minutes
Servings: 16
"An unusual crunchy snack, black-eyed peas are soaked overnight, cooked with onion and jalapeno pepper, then deep fried and tossed with seasonings. "
Ingredients:
1 pound dried black-eyed peas, sorted
and rinsed
1 onion, cut into large dice
2 bay leaves
1 jalapeno pepper, seeded and diced

canola oil for frying
2 teaspoons seafood seasoning (such
as Old Bay®)
1/2 teaspoon kosher salt
Directions:
1.Place the black-eyed peas into a large container and cover with several inches of cool water; let stand 8 hours to overnight.
2.The next day, drain and rinse the peas. Pour in enough water to cover the peas by 3-inches, then stir in the onion, bay leaves, and jalapeno pepper. Bring to a boil, reduce heat to low, and simmer until the peas are tender but not mushy, 40 to 50 minutes. Add more water if needed to keep the peas covered while cooking. Drain the peas in a colander set in the sink, and spread them onto a baking sheet lined with paper towels or dish towels to drain. Discard bay leaves, and refrigerate the peas until ready to fry.
3.Heat oil in a deep-fryer or large saucepan to 375 degrees F (190 degrees C).
4.Carefully pour about 1 1/2 cups of peas into the hot oil per batch, and fry until crisp, 4 to 7 minutes. Remove the peas, drain on paper towels, and toss the hot peas in a bowl with seafood seasoning and kosher salt. Serve hot.

ALL RIGHTS RESERVED © 2010 Allrecipes.com

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Spicy Barbecue Tofu

Ingredients:

* 1 pound extra firm tofu, well pressed and sliced into 3/4 inch rectangles
* 3/4 cup barbeque sauce
* 3/4 cup brown sugar
* 1 tsp chili powder
* 1/2 tsp red pepper flakes
* 3/4 cup orange juice concentrate
* salt and pepper to taste

Preparation:
Whisk together the barbecue sauce, sugar, chili powder, pepper and orange juice over medium low heat until well combined, about 3 minutes.

Place the barbecue sauce mixture in a wide flat dish, and place the tofu in the sauce, coating both sides well. Allow to marinate for at least two hours.

Grill for 4 or 5 minutes on each side, brushing with additional sauce.

Sprinkle with salt and pepper just before serving.

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Curried Spinach with Tofu Paneer

Ingredients (use vegan versions):

2 Tablespoons nutritional yeast
1/2 teaspoon onion powder
1/2 teaspoon salt
1/2 teaspoon vegan parmesan (optional)
2 Tablespoons water
1/2 teaspoon spicy brown mustard
1/4 block of extra-firm tofu, drained and cubed (total drainage isn't necessary since the cubes should be soft when cooked)
1/2 Tablespoon curry powder
3-4 cups baby spinach (approx - I used about three big handfuls)
veggie oil

Directions:

Heat veggie oil on medium heat in a large skillet.

In a small custard bowl, mix nutritional yeast, onion powder, salt, vegan parm, water, and mustard until well-blended. Pour in heated skillet. Add tofu over-top of the "cheesy" sauce; coat tofu cubes completely with mixture by flipping, turning, etc. Allow to cook on one side for about 3-5 minutes, then flip. Move to one end of skillet.

In the newly available skillet space, add more oil (if necessary) and curry. Add spinach and mix well with curry/oil. Stir-fry spinach and curry until spinach is cooked through. Stir-fry spinach and tofu together until mixed evenly.

Serve immediately over pasta or grain of choice.

Serves: 1-2 (hunger is a determining factor)

Preparation time: 10 to 15 minutes (approx)

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BEAN DROPS (BINCH AKARA)

1 pound black-eyed beans (peas)
2 teaspoons salt
1 small onion, very finely chopped
2 cups oil

Pour dry beans in a blender with a cup of water. Chop for one minute. Pour in large bowl add water. Stir until skins float. Strain into colander; allow all skin and eyes to flow out. Blend beans, onion and pepper. Pour in a bowl, add salt, and stir with a wooden spoon for two minutes. Heat oil until moderately hot. Drop mixture into oil with spoon. Fry until golden brown. Drain on absorbent paper. Small balls can be served with toothpicks.

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Spicy Vegetable Stew

1 very large onion,chopped
1 bunch Swiss chard
1 can garbanzo beans 500 g (known also as chick peas, ceci, etc.)
1/2 cup raisins 75 g
1/2 cup uncooked rice 100 g
several fresh tomatoes (or 1 large can 800 g of canned tomatoes)
1 clove garlic (or more to taste)
2 yams
salt and pepper to taste
tabasco sauce to taste

Fry onion, garlic, and white stems of chard until barely limp. Add chopped greens and fry a bit. Either peel the yams or scrub them well with a vegetable brush, then slice them into thick slices. Add garbanzos, raisins, yams, tomatoes, salt, and pepper. Cook a couple of minutes. Make a well in the center of the mixture in the pot. Put the rice in the well and pat it down until it's wet. Cover and cook until rice is done\(emabout 25 minutes. Add Tabasco sauce to taste. I find that the flavors of the vegetables don't stand out unless you put in a lot of tabasco. But then, I've got a cast-iron tongue. You should add enough to make the stew seem spicy to you.

Difficulty: easy.
Time: 15 minutes preparation, 30 minutes cooking.
Precision: no need to measure.

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Marrakesh Couscous Recipe

In 'Vegan Fire and Spice' by Robin Robertson; mildly spicy
by ratherbeswimmin'

1¼ hours | 1 hour prep

SERVES 4 -6

* 2 cups vegetable broth or water (broth recommended)
* 2 cups quick cooking couscous
* 1/2 cup dried currant or raisins
* 2 tablespoons olive oil
* 2 shallots, minced
* 1 large red bell pepper, cut into 1/4 inch dice
* 2 zucchini, chopped
* 1 carrot, shredded
* 1 hot chili pepper, minced
* 4 scallions, minced
* 1 teaspoon ground coriander
* 1/2 teaspoon ground cumin
* 1/4 teaspoon cayenne
* 1/4 teaspoon turmeric
* salt
* fresh ground black pepper
* 1 tablespoon fresh lemon juice
* 1 tablespoon minced fresh parsley

1. Bring the broth to a boil in a saucepan; stir in the couscous and currants; remove from heat, cover, and set aside for 10 minutes.
2. Heat the oil in a large skillet over medium heat; add in shallots, bell pepper, zucchini, carrot, chile, scallions, coriander, cumin, cayenne, turmeric, and season with salt and pepper to taste.
3. Increase heat to med-high and cook until vegetables begin to soften, stirring often, about 5 minutes.
4. Add the couscous mixture and lemon juice; cook until heated through, about 3 minutes.
5. Remove from heat and stir in the parsley; taste to adjust seasonings.
6. Serve hot, cold, or at room temperature.
7. *Can add a can of drained chickpeas for protein.

© 2009 Recipezaar. All Rights Reserved. http://www.recipezaar.com

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Chicken in Cumin Sauce

An easy-to-make chicken stew. Cumin is a popular spice in Africa. See also: Beef in Cumin Sauce.
woman with baby on vine bridge over river, west africa

What you need

* two onions, finely chopped
* one can tomato paste (or tomato sauce)
* one large can of stewed tomatoes or several fresh tomatoes
* four cloves of garlic, minced
* one teaspoon cumin
* cayenne pepper or red pepper, black pepper, salt (to taste)
* one chicken, cut into bite-sized pieces

What you do

* In a large stew pot combine everything except the chicken. Stir until all is well mixed. Bring to a slow boil then reduce heat, cover, and simmer for about twenty minutes, stirring occasionally.
* Add chicken, cover, and simmer for another half hour or more, stirring occasionally, until chicken is throughly cooked.
* Serve with Baton de Manioc (also called Chikwangue), or Fufu, or Rice.




Common table salt is now available all over the world, but in the past it was rare and valuable in many places. (The English word "salary" comes from the Latin word for "salt".) Leo Africanus (born Al-Hasan Ibn Muhammad Al-Wazzan Az-Zayyati, 1485-1554) wrote The Description of Africa in 1526 and remarked on salt's value in Timbuktu.

Grain and animals are abundant, so that the consumption of milk and butter is considerable. But salt is in very short supply because it is carried here from Tegaza, some 500 miles from Timbuktu. I happened to be in this city at a time when a load of salt sold for eighty ducats.
(Description of Timbuktu)

Squash with Peanuts

This recipe comes from Chad; Peanuts are a common ingredient in Chadian cuisine.

What you need

• oil
• two to three pounds summer squash (cut into cubes) or zucchini (sliced)
• three cups shelled roasted peanuts; crushed or coarsely chopped
• salt to taste
• one teaspoon brown sugar or white sugar (optional)

What you do

• Heat a spoonful of oil in a large skillet. Cook squash until it begins to become tender, stirring often; about five to ten minutes. (Or cook squash in one cup of boiling water. Drain excess water before adding peanuts.) Squash can be mashed if desired.
• Add peanuts, salt, and sugar. Reduce heat. Simmer until squash is tender and flavors have mingled, about five minutes. Serve hot.

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SALTFISH and ACKEE/CALLALOO

To make these dishes with Salt fish (Dried Salted Cod, a.k.a. Baccaloa), do this:

Boil 1 lb. boneless salt fish in a saucepan with fresh water. When the fish is cooked, pour off water.

Pour fresh cold water onto the fish and remove the skin, if you bought skin on cod fish. Pour off cold water and then flake the fish with a fork.

Add the fish to the sautéed onions and tomatoes before adding ackee/calllaoo respectively. Watch out how you apply the salt.

Although the salt is cooked out of the fish, a significant amount of it still remains.

POP CHOW (BOK CHOI)

1 lb Bok Choi

2 oz Cooking Oil

1 Large Onion

2 Plum tomatoes

1 Tbsp. Salt

1 Tbsp. Black Pepper

2 Cloves Garlic

1 tbsp. Ginger (chopped)

2 sprig. Thyme

Wash bok choi to remove the dirt that’s usually found in the root area.

Chop bok choi into 1/8” pieces (don’t measure it just estimate). In the meantime you can sauté the onions, tomatoes, and garlic together.

Add bok choi to the ingredients in the pot, and then add about 2 tbsp of water. Now add salt and black pepper. Cover the pot and let the bok choi steam until soft.

Taste the stew; it should have a taste like it is ready, now add the ginger and thyme.

Turn the fire to low and let it simmer some more for about 3 minutes.

Serve with white rice or bread.

And like I said before, you can make any of these vegetarian dishes Ital by omitting the salt. Just imagine once or twice a week having delicious Jamaican vegetarian foods, without salt; that's healthy mon!