3 tablespoons honey
3 tablespoons lemon juice
1 medium apple, cored and chopped
1 medium plum, pitted and sliced
1 large orange, peeled with a knife and sliced into ¼-inch rounds
1 large grapefruit, peeled with a knife and sectioned
1 medium banana, peeled and sliced into rounds
1 quart of frozen nonfat vanilla yogurt
1. In a large bowl, whisk together the honey and lemon juice, stir in the fruit. Serve the fruit topped with a scoop of frozen yogurt.
Serve with empanadas.
3 10-ounce packages frozen corn, thawed
½ cup skim milk
12/3 cups yellow corn meal
2 tablespoons sugar
1 teaspoon baking powder
1 teaspoon salt
½ teaspoon anise seeds
¼ cup raisins
¼ teaspoon ground cinnamon
1 large egg
2 large egg whites
4 ounces thinly sliced Muenster cheese
½ teaspoon paprika
1. Preheat the oven to 350 degrees F. Spray a 9 inch baking pan with vegetable oil cooking spray.
2. In a blender or food processor, in 2 batches, puree the corn and milk until smooth.
3. In a large mixing bowl, stir together the corn meal, sugar, baking powder, salt, anise seeds, cinnamon, and raisins. In a small bowl, lightly beat the egg and egg whites together. Stir the beaten eggs and the corn puree into the dry ingredients until just moistened. Spoon the batter into the prepared pan and cover top with cheese. Sprinkle with paprika. Bake 40-45 minutes, until a knife inserted in the center comes out clean. Cool for 20 minutes before cutting into 9 square pieces.
Serve with peanut soup.
4 cups water
2 cups white wine
2 celery stalks, coarsely chopped
2 carrots, coarsely chopped
1 pound crayfish, washed
½ pounds medium shrimp, washed
1 tablespoon olive oil
2 medium onions, finely chopped
2 medium red bell peppers, finely chopped
4 medium tomatoes dipped in boiling water for 30 seconds, peeled and chopped
2 tablespoons tomato paste
2 tablespoons chopped fresh thyme
2 tablespoons chopped fresh oregano
1½ pounds see bass fillets, cut into chunks
1½ pounds small squid, cleaned and sliced
pepper to taste
very small amount of salt (optional)
1. In a large, non-aluminum saucepan, stir together the water, white wine, celery, and carrots. Bring to a simmer and cook for 5 minutes. Add the shrimp and crayfish and simmer for 3 to 4 minutes. Strain the shellfish and vegetables from the broth and set the broth aside. Peel the crayfish and shrimp and discard the shells and vegetables.
2. Warm the olive oil in the large saucepan over medium-high heat. Cook the onions and peppers until tender, about 6 minutes. Stir in the tomatoes, tomato paste, thyme, and oregano. Add the reserved broth and bring it to a simmer. Stir in the sea bass and squid and simmer for 2 minutes. Return the crayfish and shrimp to the broth and simmer 1 more minute. Season to taste (optional), ladle into bowls and serve immediately.
Serve with bread.
1 cup orange juice
3 packets unflavored gelatin
5 medium, very ripe mangoes
1 cup sugar
1 cup evaporated skim milk
2 cups light whipped topping
1. Put the orange juice into a small heat-proof bowl and sprinkle the gelatin over it. Set aside for 5 minutes.
2. Peel mangoes, cut fruit from pits and puree in blender or food processor. You should have 4 cups of puree. Transfer puree to a large mixing bowl and stir in the sugar and evaporated milk.
3. Warm the juice and gelatin over a bowl of hot water until liquid and smooth. Whisk the gelatin into the mango mixture.
4. Stir in the whipped topping.
5. Fill a 10 cup mold with cold water and pour all the water out. Fill the mold with the mango mixture, cover with plastic wrap and refrigerate until set, at least 2 to 3 hours.
6. To serve, wrap a warm, damp towel around the mold. Invert a serving plate over the mod and, holding plate and mold together, turn plate upright. Lift the mold away carefully. Garnish with fresh fruit if desired. Serve cold.
2 16-ounce cans of hearts of palm
1/3 cup chopped red bell pepper
1/3 cup chopped yellow bell pepper
1 tablespoon chopped parsley
1 tablespoon fresh lemon juice
1 tablespoon dijon mustard
2 tablespoons low-sodium chicken broth (remove fat)
1 tablespoon olive oil
ground pepper to taste
very small amount of salt (optional)
lettuce leaves
1. Drain the hearts of palm, cut them into ½-inch pieces, and put them into a large bowl. Stir in the red pepper, yellow pepper, and chopped parsley.
2. In a small bowl, whisk together the lemon juice, mustard, chicken broth, and olive oil. Drizzle the dressing over the hearts of palm mixture and toss gently. Season to taste with salt (optional) and pepper. Line a serving bowl with lettuce leaves, spoon the salad on top and serve.
1 medium onion, chopped
1 clove garlic, minced
1 pound ground extra lean beef
¼ cup sherry (optional)
½ teaspoon cumin
½ teaspoon oregano
1/8 teaspoon salt
pinch ground red pepper
¼ cup raisins
1 cup diced fresh or canned pineapple
1 medium green bell pepper, chopped
¼ cup chopped red bell pepper
In a large skillet over medium-high heat, brown the ground beef, onion, garlic until the onion is tender and the meat is no longer pink and the juices run clear. Drain off all fat. Add all remaining ingredients except the green and red bell peppers. Bring to a simmer and cook 5 minutes. Add green and red bell peppers and heat through.
Serve with rice and bread.
1. Preheat the oven to 350 degrees F.
2. Put about 1 cup flour into a medium bowl. Turn each turkey piece over in the flour and pat off the excess. In a very large, non-stick skillet heat the oil over medium-high heat. Add the turkey pieces and fry until nicely browned all over, about 8 minutes. Transfer the turkey to a large, oven-proof casserole.
3. Add the green pepper, red pepper, onion, and garlic to the skillet and cook until the vegetables are tender, about 6 minutes. Stir in the tomato puree and chicken broth. Bring to a boil and pour over the turkey pieces. Cover the casserole tightly and bake for one hour.
4. Remove from the oven and stir in the olives, capers, and potatoes. Bake for an additional 30 minutes, until the turkey and potatoes are tender. Stir in the peas and bake for 10 more minutes. If you are using frozen peas, bake them for only 5 minutes. Season with salt and pepper and serve immediately.
Serve with salad.
1 tablespoon olive or vegetable oil
2 tablespoons lemon juice
3 tablespoons low-sodium chicken broth (remove fat)
1 tablespoon dijon mustard
pepper to taste, small amount salt (optional)
In a medium bowl, whisk all ingredients together
In a large bowl, stir together the lettuce, potatoes, green beans, peas and tomatoes. Add the vinaigrette and toss. Garnish with slices of hard-boiled egg and serve.
In a large bowl, stir together all ingredients. Add the vinaigrette and toss. Cover and refrigerate for 30 minutes to 2 hours. Toss again just before serving.
In a large bowl, stir together all ingredients. Add the vinaigrette and toss. Cover and refrigerate for 30 minutes to 2 hours. Toss again just before serving.
1 pound ground turkey breast
½ large onion, finely diced
1 clove garlic, minced
1 medium fres green chili, seeded and minced
1 small tomato, finely chopped
¼ teaspoon cumin
¼ pound low-fat white cheese, grated
½ teaspoon salt
5 cups flour
water, about 4 cups
1 teaspoon vegetable oil
1. In a large, non-stick saucepan, over high heat, cook the turkey, onion, and garlic until cooked through. If necessary, add small amounts of water to the turkey to prevent sticking. When the meat is firm, reduce heat to low and add the chili, tomato, and cumin. Let mixture cook until all liquid has evaporated. Set aside to cool. Stir in the cheese and salt.
2. Put the flour in a large mixing bowl and stir in enough water to make a tortilla-like dough. Divide the dough into 25 pieces and roll each into a ball. Flatten each ball between the palms of your hands to ½-inch. Put a spoonful of the meat mixture in the middle of each disk of dough and enclose it firmly. Flatten the pupusas again until they about ½-inch thick.
3. To cook, heat a flat, heavy-bottom skillet until it is very hot. Brush the skillet with a little oil. Cook the pupusas on each side for 4 to 5 minutes until nicely browned. Serve immediately.
Serve with curtido.
1 tablespoon vegetable oil
1 pound hydroponic cucumbers or small, pickling cucumbers (peel if waxed), chopped
1 medium onion, chopped
1 medium red bell pepper, chopped
3 cups low sodium chicken broth (remove fat)
ground pepper to taste
small amount of salt (optional)
¼ cup plain, nonfat yogurt
1 tablespoon chopped fresh parsley
1. In a large saucepan, warm the oil over medium heat. Add the cucumbers, onion, and red pepper. Cook until all the vegetables are tender, about 15 minutes. Stir in the chicken broth and simmer for 10 minutes, stirring occasionally. Remove from heat.
2. In a blender or food processor, puree the soup until very smooth and then return it to the saucepan. Bring to a simmer and season to taste with salt (optional) and pepper. Serve hot, topped with a tablespoon of yogurt and sprinkling of parsley.
Serve with garlic shrimp and rice.
6 medium chayotes, washed
1/3 cup flour
3 cups skim milk
1 cup evaporates skim milk
½ cup low fat sour cream
1½ tablespoons chopped fresh parsley
3 scallions, minced
pepper to taste
small amount of salt (optional)
1. In a large saucepan, bring 4 quarts of salted water to a boil. Add the chayotes, cover, and cook until they are tender when pierced with a skewer, about 30 minutes.
2. While the chayotes are cooking, prepare the sauce. In a small bowl, whisk together the flour and ½-cup of skim milk until smooth. In a large non-aluminum saucepan, stir together the remaining skim milk and the evaporated skim milk. Bring to a simmer over medium heat. Very gradually whisk in the flour mixture. Stir until the sauce boils and thickens. Reduce the heat to very low and cook for 2 minutes, stirring occasionally. Stir in the sour cream, parsley, and scallions and season to taste with salt (optional) and plenty of pepper.
3. Drain the cayotes and cut into ¼-inch thick slices. Put the sliced chayotes in a serving bowl, pour the sauce over, and serve immediately.
Serve with roast pork loin, carrots, and potatoes.
2. In a medium, non-stick skillet, warm the oil over medium head. Add the garlic and cook until fragrant, about 1 minute. Add ½ cup of cooked beans to the skillet and mash them with the back of a wooden spoon. Gradually stir in the liquid from the bean pot and cook until the paste is quite thick. Stir the mashed bean mixture back into the pot of beans and simmer together for 4 to 5 minutes.
2. In a medium, non-stick saucepan, warm the oil over medium heat. Add the rice and stir until light golden. Stir in the vegetable puree and cook until all the moisture has been absorbed. Stir in the chicken broth and season lightly with salt (optional). If you are using fresh peas, stir them in. Bring the rice to a simmer, reduce heat to very low, cover the pan. Cook until the rice is tender, and the chicken broth is absorbed, about 20 minutes. If you are using frozen peas, stir them in at the last minute. Sprinkle cilantro over the top of the rice and serve.
Serve with salad and tortillas.
30 corn husks or 20 pieces of aluminum foil cut into 10-inch squares
2. Divide the dough into 20 pieces. Form each piece into a cylinder about 3 inches long and place it in the center of a husk or foil. Press into the dough a piece of chicken, 2 raisins, and a slice of potato. On top of the dough place a slice of tomato, some onion slices, and slice each of chile and pepper. Top with a sprig of mint.
3. Fold the ends of each foil or husk wrapper over the filling and garnishes, and then fold the sides of the wrapper tightly. To tie them into waterproof packages, use thin strips torn from several husks or use 5-inch pieces of string. If you are using foil instead of husks, tying is not necessary.
4. Fill the bottom half of a large steamer with water. Stand all the tamales upright in the top of the steamer and cover them with corn husks. Cover the pot tightly, bring the water to a boil, adjust heat to maintain a simmer, and let the tamales cook for about 1½ hours. To check for doneness, open a tamale; the dough should come away solidly from the husk or foil. As the tamales cook, check the water level occasionally and replenish if necessary.
5. Unwrap and serve immediately.
Serve with chayote soup.
2 tablespoons butter
2 medium onions, chopped
2 medium carrots, chopped
2 cloves of garlic, chopped
1 cup tomato puree
2 fresh, hot chilies, seeded and chopped
2½ pounds butternut squash, peeled and cubed
5 cups low-sodium, chicken broth (remove fat)
pepper to taste
very small amount of salt (optional)
lime wedges
1. In a large, non-aluminum saucepan, warm the butter over medium heat. Stir in the onions, carrots, and garlic. Cook for 3 minutes and then cover the pan. Lower heat and cook for 3 or 4 more minutes, until the vegetables are very tender. Stir in the tomato puree, chilies, butternut squash, and chicken broth. Bring the soup to a simmer and cook for 30 minutes. Mash the squash pieces with a potato masher or the back of a spoon (the soup does not need to be completely smooth), season to taste (optional) and serve. Pass lime wedges to be squeezed into each bowl of soup.
Serve with corn bread.
2 pounds white potatoes, washed
1 tablespoon olive oil
½ medium onion, sliced
½ tablespoon yellow chili
1 cup nonfat cottage cheese
2 ounces grated cheese
½ cup skim milk
1 head romaine lettuce
2 tablespoons chopped fresh parsley
6 black olives
1. In a large saucepan, cover the potatoes with water. Bring to a boil and cook until tender when pierced with a skewer. Drain and cool. Peel and slice into ½-inch rounds.
2. Prepare the sauce. In a medium non-stick skillet, warm the olive oil over medium heat. Add onion and chili and cook until the onion is tender, about 6 minutes. Put the onion in a blender or food processor and addl the cottage cheese, grated cheese, and skim milk. Puree until smooth.
3. To serve, arrange some lettuce leaves on each of 6 salad plates. Arrange some potato slices on top of the lettuce and spoon sauce over them. Sprinkle with chopped parsley; decorate each with an olive and serve.
Serve with grilled fish.
2 large, green plantains
3 cups water
¾ teaspoon salt
2 teaspoons sugar
skim milk
1. Peel the plantains and grate very coarsely with a hand grater or in a food processor.
2. In a medium saucepan, stir together the water, salt and sugar and bring to a boil. Stir in the grated plantain and any juice. Reduce heat and cook at a simmer until it is almost smooth, about 10 minutes, stirrring occasionally. To serve, divide among 4 bowls and pass skim milk separately.
Serve with orange juice and skim milk.
1 pound fresh pigeon peas
8 cups water
very small amount of salt (optional)
2 teaspoons vegetable oil
4 ounces Canadian bacon, diced
1 medium onion, chopped
1 cubanel pepper, seeds removed and chopped
1 green bell pepper, chopped
1 medium tomato, chopped
2¼ cups long-grain white rice
6 stuffed green olives, diced
1 teaspoon capers
6 sprigs coliander, chopped
¼ cup tomato sauce
1. Rinse and drain the pigeon peas. In a large saucepan, combine the peas and water. Bring to a simmer and cook for 30 minutes. Stir in the salt (optional) and cook for 15 more minutes. Drain, reserving 3 cups of the liquid, and set aside until needed.
2. In a large, non-stick saucepan over medium-high heat, warm the vegetable oil. Add the Canadian bacon, onion, cubanel pepper, bell pepper, and tomato. Cook until the vegetables are tender, about 8 minutes.
3. Stir rice into the bacon and vegetables. Stir in the green olives, capers, coliander, tomato sauce, and drained pigeon peas. Cook for 2 to 3 minutes.
4. Stir in the 3 cups of reserved liquid. Bring to a simmer and cook until almost all the water has evaporated. Reduce the heat to very low, cover the pan, and cook for 15 minutes. With a large wooden spoon, turn the rice and peas very carefully. Cover and cook for 15 more minutes. Serve hot.
Note: You may substitute two 16-ounce cans of pigeon peas for the 1 pound fresh peas. Drain the canned peas and add enough water to their liquid to make 3 cups. Stir the canned peas into the rice for the last 15 minutes of cooking.
2 cups corn flour for arepas
1 teaspoon salt
½ cup grated white cheese
2 cups cool water (or more if needed)
1. In a large mixing bowl, whisk together the flour, salt, and white cheese. Stir in enough water to make a firm, slightly moist dough. Cover the dough and let it rest for 5 minutes. Divide the dough into 10 pieces and form each piece into a ball. Flatten the ball slightly.
2. Preheat the oven to 350 degrees F.
3. Oil a griddle very lightly and warm it over medium heat. Cook the arepas on the griddle for about 5 minutes on each side, until a golden brown crust forms. Transfer the arepas to a baking sheet and bake 20 to 25 minutes, turning them several times as they bake. Serve immediately.
Serve with black beans.
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