Healthy Eats

Introduction:

In the Torah, we Israelites are commanded to eat clean and healthy foods. Ezekiel 4:13 KJV says, And the LORD said, Even thus shall the children of Israel eat their defiled bread among the Gentiles, whither I will drive them. It is very obvious what this scripture means at first glance, but for further clarification, let's break down some of the Hebrew words. The Hebrew word used here for bread is Lechem (𐤋𐤇𐤌/lachaam), which literally translates to bread, grain or food. The Hebrew word used for defiled is Tame' (𐤈𐤌𐤀/tamaa), meaning unclean. So this scripture literally says that we would eat the unclean food of the Gentiles land. The foods that we eat today in America and around the globe are not the foods or diets that our ancestors ate which were very vegetable and grain driven with a few lean meats. Below are a few healthy ideas that you can incorporate into your diet to help you transition from eating the unclean foods of the Gentiles and live a better, healthier lifestyle!

Avocado & Honey Green Smoothie

Green smoothies are a great way to get dietary fiber as well as provide your body with much-needed vitamins and minerals!

Ingredients:

- 1 half Avocado

- 1 handful of organic Baby Spinach Leaves

- 1 handful of organic Kale

- 1 half of one Cucumber - sliced

- 1 organic Banana (best choice: Burro Banana)

- 2 tablespoons of organic (Wild) Raw Honey

- 6 ounces of Coconut Water or pure Spring Water

Directions: Add all dry ingredients first into the blender glass, pour in water and blend until smooth. *Note: Eating local Honey (harvested within 100 miles from your home) may help combat seasonal allergies.

Click here for health benefits: Avocado, Spinach, Kale, Cucumber, Burro Banana, Wild Honey, Coconut Water, Spring Water

Kale & Beetroot Greens Salad

Beetroots are an excellent source of iron which can help cure the blood disease of Anemia, which is caused by an iron deficiency.

Ingredients:

- 1 whole organic Beetroot - sliced

- Beetroot Greens (leaves)

- Chopped Beetroot Stems

- 1 handful of organic Kale

- Light Dressing, Lemon Juice or Olive Oil

Directions: Slice off the ends of your beetroot and toss out. Dice up the beetroot and place in a serving bowl. You can cook them or slightly sauté them to make them softer. Pluck the greens (leaves) off of the stems and add to the bowl, raw or cooked. Dice up the beetroot stems and add them to the bowl, raw or cooked. Add your light dressing, oil or lemon juice and serve. *Pictured with light vinaigrette dressing.* Learn to re-grow beetroot greens with no seeds!

Click here for health benefits: Beetroots, Beetroot Greens, Beetroot Stems, Kale

Quinoa & Vegetable Bowl

Quinoa is an ancient grain that is a wonderful source of dietary fiber and protein. It is also naturally gluten-free!

Ingredients:

- 1 whole cup of Quinoa

- 1 handful of organic Spinach

- 1sliced clove of organic Garlic

- 1 organic Red Onion

- 1 organic Bell Pepper

- 1 organic Red Bell Pepper

- 1 Yellow Bell Pepper

- Common Mushrooms (white or brown)

Directions: Cook the quinoa until soft. Slice up the veggies and sauté in coconut or olive oil. Season lightly with salt and pepper. Mix with the quinoa and serve.

Click here for health benefits: Quinoa, Spinach, Garlic, Red Onions, Bell Pepper, Red Bell Pepper, Yellow Bell Pepper, Common Mushrooms

Moringa & Kale Pancakes

Moringa Oleifera dubbed the "Miracle Tree of Life", is a highly nutritious plant native to Africa and Asia. "Its leaves have the highest concentration of nutrients in any plant ever studied by man. Moringa has 7 times the vitamin C of oranges, 4 times the vitamin A of carrots, 4 times the calcium of milk, 3 times the potassium of bananas and 2 times the protein of yogurt." - Source

Ingredients:

- 1 or 2 whole cup(s) of pancake mix - (store bought or homemade)

- 1/2 tablespoon of Moringa Powder

- 1 handful of organic Kale

- 1 tablespoon of Olive or Coconut Oil

- Wild Raw Honey

Directions: Prepare the pancake batter. Mince your kale leaves finely and add into the batter. Add your moringa powder into the batter. Cook, as usual, using olive or coconut oil. Drizzle with honey as a syrup substitute and serve. *Note: The Moringa powder will change the color of your batter to green.

Click here for health benefits: Moringa, Kale, Olive Oil, Coconut Oil, Wild Honey

Spicy Red Lentil, Chickpea & Tumeric Soup

Red lentils are a great source of fiber and potassium, not to mention one of the dishes that our forefather Jacob (Yaakov) and our ancestors cooked and enjoyed! (Genesis 25:29-34 KJV).

Ingredients:

- 1 whole cup of Red Lentils

- 1whole can (or cup) of Chickpeas (Garbanzo beans)

- 1 whole Red Onion - diced

- 1/2 tablespoon of Tumeric powder

- 1 whole small Sweet Potato - sliced

- 1 small handful of organic Spinach

- 1/2 tablespoon of Cayenne Pepper (or less if desired)

- 1 sliced Chile de árbol (for extra spice!)

- 1 to 2 cups of pure Spring Water (or less if desired)

Directions: Pour your water in the pan and bring to a semi boil. Add in your red lentils. Add in your chickpeas. Slice your sweet potato, red onion and spinach and add into the pan. Add your tumeric, cayenne pepper, chile de árbol and additional seasonings. Cook for about 30-45 mins or until desired thickness is achieved.

Click here for health benefits: Red Lentils, Chickpeas, Red Onions, Tumeric Powder, Sweet Potato, Spinach, Cayenne Pepper, Chile de árbol, Spring Water

Vegan Chickpea Chili

Chickpeas are a wonderful source of protein and serve as a great substitute for meats. Chickpeas contain more iron than 3 ounces of sirloin steak or ground beef.

Ingredients:

- 1 whole can (or cup) of Chickpeas (Garbanzo beans)

- 1/2 or 1 cup of Red Lentils

- 1 whole can (or cup) of Red Beans

- 1 whole can (or cup) of Black Beans

- 1 whole can (or cup) of Kidney Beans

- 1 Sweet Potato - sliced

- 1 Prickly Chayote - peeled and sliced

- 1 whole Red Onion - diced

- 2 sliced Chile de árbol (optional)

- 2 tablespoons of organic Brown Sugar

- 1 tablespoon of Unsulphered Blackstrap Molasses

- 1/4 cup White Vinegar

- 1/4 cup of Olive Oil

- 1 or 2 cups of pure Spring Water

Directions: Pour water into a pot and bring to a semi boil. Add in your chickpeas. Add in your red lentils and other beans. Slice your sweet potato, red onion, prickly chayote, and chile de árbol and add to the pot. Add in your brown sugar, molasses, and vinegar along with other seasonings. Bring down boil to low heat and let cook for 1 to 2 hours stirring occasionally until desired thickness is achieved. The inspiration for this dish found here.

Click here for health benefits: Chickpeas, Red Lentils, Red Beans, Black Beans, Kidney Beans, Sweet Potato, Prickly Chayote, Red Onions, Chile de árbol, Brown Sugar, Blackstrap Molasses, Olive Oil, Spring Water

Avocado, Quinoa & Chayote Cabbage Wraps

Cabbage contains a healthy amount of Vitamin K and is great for improving digestion.

Ingredients:

- 1 half of Avocado

- 1 whole cup of Quinoa

- 1 whole Chayote - peeled and sliced (smooth or prickly)

- 1 half of Red Onion - sliced

- 1 half Bell Pepper - sliced

- 2 tablespoons of plain Greek Yogurt

- 2 tablespoons of Lime Juice

- Cabbage Leaves

Directions: Boil quinoa in 1 cup of spring water until soft. Mix or blend avocado, greek yogurt, lime juice, and a dash of salt together until smooth. Slice chayote, bell peppers and red onions and sauté. Peel and wash cabbage leaves, assemble and serve. Cook cabbage to soften.

Click here for health benefits: Avocado, Quinoa, Chayote, Red Onions, Bell Pepper, Greek Yogurt, Lime Juice, Cabbage

Homemade Oven-baked Zucchini Pizza

Zucchini is a known anti-inflammatory as well as anti-oxidant. It also has a good dosage of fiber and water content.

Ingredients:

- 1 Pizza Dough - (store bought or homemade)

- 1 whole organic dark green Zucchini - sliced

- 1 half of Red Onion - sliced

- 1 half Bell Pepper - sliced

- 1 whole small Sweet Potato (optional) - sliced

- 1 cup of organic Tomato Sauce

- 1/2 to 1 cup of Shredded Cheese - Walnut Cheese for vegans

Directions: Roll out pizza dough and cover with tomato sauce. Wash and slice vegetables and spread onto dough. Cover with cheese and bake at 350 degrees for about 10 to 15 mins or until crust is baked and veggies are cooked.

Click here for health benefits: Zucchini, Red Onions, Bell Pepper, Sweet Potato, Tomato (Sauce), Walnut Cheese - how to make, click here

Jews Mallow Soup

Jews Mallow, known commonly as Mulukhiyah, Jute's Mallow, or Ewedu in Nigeria, Ademe in Ghana, Lalo in Haiti and Egyptian Spinach in the Middle East and Northeast Africa, is a highly nutritious plant native to Asia and Northeast Africa. Said to have been eaten by the ancient Israelites while living in Egypt, this traditional soup is a delicacy to Hebrews alike. This plant is enjoyed in parts of America, the Caribbean, West and South Africa today; places where we have been known to be scattered in.

Ingredients:

- 1 to 2 cups of fresh Jews Mallow Leaves

- 1 or 2 cloves of Garlic

- 1 cup of pure Spring Water or Chicken/Vegetable Broth

- 1 teaspoon of Tumeric

- 1/2 tablespoon of Cayenne Pepper or 1 Chile de árbol

- Sea Salt, Pink Himalayan Salt, or Maggi Seasoning Cubes (be mindful of their sodium)

- Lemon Juice (optional)

Directions: Wash jews mallow leaves and mince very finely. Add water or broth and bring to a semi boil. Add jews mallow leaves into water and let simmer. Leaves will emit a slight slime used to thicken the soup. Add in your crushed minced garlic and seasonings and let simmer for another 15 to 20 minutes. Sprinkle with lemon juice and serve. *Note: Use an Ijabe or hand mixer to make leaves even smaller than pictured. (These were grown in my garden!) For a visual of preparation click here!

Click here for health benefits: Jews Mallow, Garlic, Spring Water, Tumeric Powder, Cayenne Pepper Sea Salt, Pink Himalayan Salt, Lemon Juice

Lemon Pepper Fonio

Fonio is a popular ancient African grain with impressive nutrient qualities! It is extremely easy to prepare with a soft silky taste and is naturally gluten-free! (Pronounced: PHONE-YO).

Ingredients:

- 1/2 to 1 cup of Fonio Grain (depending on serving size)

- 1/2 to 1 cup of pure Spring Water (depending on serving size)

- 1 tablespoon of Olive Oil

- Lemon Pepper Seasoning

Directions: Pour your olive oil into the pan and bring to a low to medium heat. Pour the fonio grain over the oil filling the pan. Add water, make sure it covers all of the grains. Add in lemon pepper seasoning. Bring the pan to medium to high heat and cook for 5 minutes. Take off of eye and cover with a lid, allowing it to sit for five minutes. Take fork and fluff. Add more lemon pepper if needed and serve. For a visual of preparation click here!

Click here for health benefits: Fonio Grain, Spring Water, Olive Oil, Lemon Pepper

Beetroot Smoothie

Beetroots are linked to a number of health benefits such as cancer prevention, fighting against dementia and improving exercising stamina.

Ingredients:

- 1 whole organic Beetroot - sliced

- 1 whole organic Banana - sliced (best choice: Burro Banana)

- 1 handful of organic Kale or Spinach

- 1 tablespoon of Moringa Powder

- 1 tablespoon of Chia Seeds

- 2 tablespoons of organic Wild Raw Honey

- 6 ounces of Coconut or pure Spring Water

Directions: Add your kale or spinach leaves into the blender glass jar. Slice up your beetroot and add to the blender. Add in your bananas, moringa powder, and chia seeds. Pour in your water and blend. Add honey lastly, blend once more and serve with oranges and bananas!

Click here for health benefits: Beetroot, Burro Banana, Kale, Moringa Powder, Chia Seeds, Wild Raw Honey, Coconut Water, Spring Water

Kale, Spirulina & Dried Dandelion Root Smoothie

Spirulina is made from blue-green algae and is power-packed with nutrients including high concentrations of Copper and Iron. That little weed that grows outside in your front lawn, Dandelion, is full of great benefits such as antioxidants, blood sugar control, and healthy liver function! "Taraxacum officinale (Dandelion) is reported as a weed in pretty much all the world except tropical Africa." - Source.

Ingredients:

- 1 handful of organic Kale

- 1 handful of organic Spinach

- 1/2 tablespoon of ground Spirulina Powder

- 1 tablespoon of dried Dandelion Root or Leaves

- 1 tablespoon of Moringa Powder

- 1/2 tablespoon of Tumeric Powder

- 1 tablespoon of Chia Seeds

- 2 tablespoons of organic Wild Raw Honey

- 6 ounces of Coconut or pure Spring Water

Directions: Add your kale and spinach leaves into the blender glass jar. Add in your spirulina powder, dandelion root, moringa powder, tumeric powder, and chia seeds. Pour in your water and blend. Add honey lastly, blend once more and serve! *Note: Add a Burro Banana or two for extra sweetness!

Click here for health benefits: Kale, Spinach, Spirulina, Dandelion, Moringa Powder, Tumeric Powder, Chia Seeds, Wild Raw Honey, Coconut Water, Spring Water

Plantain Fufu

Fufu is an African delicacy usually made from either pounded yams, cassava or plantain. Fufu is a good source of dietary fiber and potassium (plantain fufu) which is excellent for heart health. Fufu is enjoyed from the Ivory Coast to the Congo and is traditionally served with soup or stew.

Ingredients:

- 1 whole cup of pure Spring Water

- 1 whole cup of ground Plantain Fufu Powder

Directions: Pour your water into the pot and bring to a medium heat. Add in your ground plantain fufu powder gradually; just enough to cause it to thicken slowly. Mix with a wooden spoon continuing to add in all of your fufu powder gradually. Once your powder has thickened into a doughy texture, remove the pot off of the eye and continue to mix until smooth. Refrigerate pot for about 5-10 minutes to allow it to cool. Place fufu in saran wrap and shape in your hands into a ball. Unwrap and serve.

Click here for health benefits: Plantain, Fufu, Spring Water,

Spicy Chickpea & Ugwu Leaf Soup with Plantain Fufu

Ugwu or Pumpkin Leaves are a good choice for heart health containing potassium as well fiber! Chickpeas are rich in protein and may help improve digestion.

Ingredients:

- 1 whole cup of pure Spring Water

- 1 whole can (or cup) of organic Chickpeas (Garbanzo Beans)

- 1/4 or 1/2 cup of diced and dried Ugwu Leaves (depending on serving size)

- 1/2 cup of Red Lentils

- 1 tablespoon of Cayenne Pepper (or less if desired)

- 1 tablespoon of Paprika (or less if desired)

- 1/2 tablespoon of Tumeric Powder

Directions: Pour your water into the pot and bring to a medium heat. Add in your chickpeas and cook until semi-soft. Pour in your lentils and cook until soft. Add in your Ugwu leaves and seasonings and let cook on low heat (stirring occasionally) for 2 hours until chickpeas are mashable and Ugwu leaves are soft. Pour into serving bowl, place fufu on top and serve.

Click here for health benefits: Spring Water, Chickpeas, Ugwu Leaves, Pumpkin Leaves, Red Lentils, Cayenne Pepper, Paprika, Tumeric Powder

Cucumber Green Smoothie

Cucumbers are great antioxidants and because of their high water content, they are great for hydration as well!

Ingredients:

- 6oz of pure Spring Water or Coconut Water

- 1 whole organic seeded Cucumber - sliced

- 1 handful of organic Kale or Spinach Leaves

- 1 tablespoon (scoop) or 1/2 an organic Avocado - (depending on desired thickness)

- 1 whole organic Banana - (best choice: Burro Banana)

- 1 tablespoon ground Moringa Powder

- 1 tablespoon of ground Beetroot Powder

- 1 tablespoon of ground Tumeric Powder

- 1 of 2 tablespoons of Wild Raw Honey

Directions: Place all of your larger dry ingredients into your blender jar. Sprinkle in all of your powdered ingredients. Pour in your liquid and blend. Drizzle on your honey and blend once more. Pour into a glass or mug and serve!

Click here for health benefits: Spring Water, Coconut Water, Cucumber, Kale, Spinach, Avocado, Burro Banana, Moringa, Beetroot, Tumeric, Wild Raw Honey

Dried Dandelion Root Tea

Dandelions have been linked to a number of health benefits such as the treatment of muscle aches, loss of appetite, upset stomach, joint pain, and gallstones. It is also known to increase urine production, work as a laxative for constipation and even detox the liver and ultimately your body. "Taraxacum officinale (Dandelion) is reported as a weed in pretty much all the world except tropical Africa." - Source.

Ingredients:

- 8oz of pure Spring Water

- 1 tablespoon (scoop) of dried Dandelion Root or Leaves

- 1/2 of a Lime - squeezed for Juice (optional)

- 1 tablespoon of Wild Raw Honey (optional)

Directions: Add water to a teapot and bring to a boil. Add in your dandelion root and let steep for about 10-15 mins. Pour into mug, add honey for sweetness and lime juice for added nutritional support and let sit for another 5 mins or so before drinking.

Click here for health benefits: Spring Water, Dandelion Root, Lime Juice, Wild Raw Honey

Nigerian Egusi Soup with Chicken

Egusi is the Igbo word for Melon. Egusi are the seeds of the melon and egusi soup is made from ground up melon seeds and is a staple dish among the Igbo and Yoruba tribes in Nigeria. Egusi has a variety of health benefits making it good for your heart and skin thanks to its antioxidants and niacin.

Ingredients:

- 1 cup of ground Egusi Seeds

- 1 lb of Chicken (or 5 Chicken Tenderloins sauteed and sliced)

- 1 can of Stewed Tomatoes (or you can stew your own)

- 1 cup of dried Ugwu (Pumpkin) Leaves

- 1 cup of Matzo Meal (as a Crayfish substitute)

- 1 whole Red Onion (sliced)

- 1/2 cup of Olive, Coconut or Palm Oil

- 1 Egg

Directions: Pour the oil into a pot and bring to a low to medium heat. Pour the can of stewed tomatoes into the pot, add the sliced onion and a little sea salt (or PH salt) and let simmer. Wash the chicken; cut into small pieces, season and sauté in another saucepan and then add to tomatoes. Take a cup of dried Ugwu leaves and place into a bowl. Pour hot water into the bowl and cover with a lid. Let this sit for about 5 mins (to rehydrate the leaves). Mix together your favorite seasonings, ground Egusi seeds, Matzo Meal, and 1 egg until it forms into a slight doughy mixture. Add the Ugwu leaves (drain first) into the pot with the tomato sauce and chicken. Use a spoon or your fingertips to drop small pieces of the Egusi Matzo Meal mixture into the tomato soup. Bring to a medium boil and allow to cook for another 10-15mins stirring occasionally. For a visual of preparation click here!

Click here for health benefits: Egusi Seeds, Matzo Meal, Ugwu Leaves, Red Onion, Tomatoes

Fried Matzo Balls in Vegetable Broth Soup

Matzo is unleavened bread that we Israelites typically only eat during the Holy Feast Days of Passover and Feast of Unleavened bread; however, this bread can be enjoyed during that time as well as other times of the year also, as seen with this home-cooked light and healthy meal. Making your own vegetable broth is not only quick and easy but it allows you to control the ingredients, sodium and preservative intake!

Ingredients:

- 2 cups of pure Spring Water

- 2 Matzos

- 1 cup of Matzo Meal

- 1 whole Red Onion (one 1/2 diced for balls & other 1/2 for broth)

- 1 Egg

- 1 Celery

- 1 handful of organic Spinach

- 2 organic Cabbage Leaves

- 2 cloves of organic Garlic

- 1 Chile de árbol

- A dash of Parsley and/or Oregano flakes

- 1 tablespoon of Olive or Coconut Oil (for sauteeing)

- 1 cup of Safflower Oil (for frying)

Directions: Pour water into a pot adding your vegetables (and vegetable skins!) and seasonings and bring to a medium boil. Once boiling, reduce heat to low and let simmer for an hour. Crush up the 2 matzos and place into a bowl with just enough water to slightly cover them and microwave for about 20 secs allowing the matzos to become soft. Drain the matzos and place into a saucepan with a quarter sized amount of olive (or coconut) oil and cook until slightly doughy and firm. Mix together 1 egg, your seasonings, and diced onions and add to the matzo dough in the saucepan. Cook until firm or bound together. Add a sprinkle of matzo meal and mix together until formed into a dough. Shape into a ball with lightly oiled hands and fry in a pot of Safflower Oil until a golden brown and crispy outside is achieved. Drain vegetable broth and pour into a bowl; place the matzo balls in and serve. *Note: Matzo balls are supposed to float in the soup however due to the grease, the balls may sink. You can serve the matzo balls alone on the side with a dipping sauce (such as Tahini) to avoid them getting soggy in the soup. The inspiration for this dish taken from here.

Click here for health benefits: Spring Water, Matzo Meal, Red Onion, Celery, Spinach, Cabbage, Garlic, Chile de árbol, Parsley, Oregano, Olive Oil, Coconut Oil, Safflower Oil

Rooibos Tea

This South African tea pronounced ROY-boss is a power packed healthy tea with benefits linked to beautiful skin, digestion improvements and even possibly cancer prevention!"Rooibos, meaning "red bush"; is a broom-like member of the Fabaceae family of plants growing in South Africa's fynbos. The leaves are used to make a herbal tea that is called by the names: rooibos, bush tea, or redbush tea." - Source.

Ingredients:

- 8oz of pure Spring Water

- 1 tablespoon (scoop) of dried Rooibos bark

Directions: Add water to a teapot and bring to a boil. Add in your rooibos and let steep for about 10-15 mins. Pour into mug, and let sit for another 5 mins or so before drinking. *Note: This tea has it own provided naturally sweet taste so no added honey or juice is needed!

Click here for health benefits: Spring Water, Rooibos

Red Quinoa with Steamed Greens

Red Quinoa is nutritionally the same as the White Quinoa; however, it does vary in texture so be sure to cook it slightly longer than usual as it has a chewier texture and a nuttier flavor. "Quinoa, the "mother grain," is an extremely nutritious seed. It has a protein value that is extremely high (12-18%) and the protein it supplies is a complete protein, meaning that it includes all nine essential amino acids." - Source

Ingredients:

- 1 cup of Organic Red Quinoa

- 1 handful of Organic Kale leaves

- 1 handful of Organic Jews Mallow (Mulukhiyah) leaves

- 1 1/2 cups of pure Spring Water

Directions: Pour 1 cup of pure spring water into a pot and bring to a boil. Add in your quinoa and seasonings and let cook until soft (about 15-20 mins). Wash and pluck your greens from the stems and cut to the desired size. Place 1/2 cup of pure spring water and your seasonings into a saucepan and bring to a medium to high boil. Add your greens into the saucepan, reduce heat to medium to low temperature, cover with a lid and let cook until greens are steamed and soft. Drain both the quinoa and greens, place into a bowl and serve.

Click here for health benefits: Spring Water, Red Quinoa, Kale, Jews Mallow

'Middle Eastern' Oregano & Lemon Pepper Pita Bread

Bread is a staple food in the 'Middle East' and Mediterranean tribes and communities and is even a food that our ancient ancestors ate thousands of years ago in Israel and throughout their dwellings. There are a number of different types of bread in the 'Middle East' but Pita bread is considered the "Mother of them All."

Ingredients:

- 3 cups of Flour

- 1 tablespoon of Dry Milk (Powdered)

- 1 to 1.5 small packet of Dry Original Fleischmann's Yeast

- 1 tablespoon of Sugar

- 1 tablespoon of Baking Powder

- 1 tablespoon of Sea Salt

- 1 tablespoon of Oregano

- 1/2 tablespoon of Lemon Pepper

- 1 tablespoon of Olive Oil

- 1.5 cups of room temperature Spring Water

Directions: Add of all of your dry ingredients into a large mixing bowl together, then add in your water. Mix by hand (with lightly floured hands) until dough is soft and doughy; if it is sticky, add a little more flour until the consistency becomes a little more firm. Knead for about 10 minutes and then let it rest with a damp, warm and floured cloth on top for at least an hour or until it doubles in size. After it has proofed, break off small pieces and shape into a ball with lightly oiled hands and place on an oiled baking sheet. Cover with a damp, warm and floured cloth and let rest for another 15-20 minutes preferably in a dark, room temperature area (i.e. a closed non-heated oven). Next, roll the balls out with a floured rolling pin on a floured surface being careful not to roll too thin and place back on the baking sheet; cover again with a damp, warm, floured cloth and let sit again for another 15-20 mins. Lastly, put the rolled out dough on the baking sheet in the oven and bake at 350 degrees for about 20-30 mins or until the top is crispy. Remove from the oven and use a knife or toothpick to make sure that the center is soft and baked all the way through. Let rest for about 5-10 mins then serve with olive oil, oregano and sea salt or your favorite dipping sauce! *Note: those in the picture were made with 1 packet of yeast, adding an additional half pack of yeast may cause the dough to rise even more creating that typical pita bread pocket in the center. The inspiration for this dish taken from here.

Click here for health benefits: Spring Water, Sea Salt, Oregano, Lemon Pepper

Homemade 'Middle Eastern' Falafels

A Falafel is a traditional 'Middle Eastern' fried ball (or patty) of spices, herbs, and seasonings made with chickpeas, fava beans or both. It is believed to have originated in Egypt but today is eaten throughout the northern Shemitic and/or Levant countries.

Ingredients:

- 1 cup of dried organic Chickpeas

- 2 - 3 cloves of organic Garlic - diced

- 1 tablespoon of Oregano

- 1 tablespoon of Parsley

- 1 tablespoon of ground Cummin

- 1 tablespoon of ground Corriander

- 1 tablespoon of ground Cinnamon

- 1 tablespoon of Sea Salt

- 1 tablespoon of Black Pepper

- 1 tablespoon of Lemon Pepper

- 1 tablespoon of Smoked Paprika

- 1 cup of 100% Nigerian Palm Oil

- 1 teaspoon of Baking Powder

- 2 tablespoons of Matzo Meal or Sesame Seeds

- 2 Eggs - optional

Directions: Soak your chickpeas in a bowl of water for at least one night (18-24hrs) or until they are soft enough to mash/break up. After soaking, if you have a food processor, place the chickpeas in there and chop until the chickpeas form into a nice crumble. If you are using your hands, mash up the chickpeas until they are finely crushed. Add in your seasonings to the chickpeas and mix (or chop) again until all of the ingredients are finely mixed together. Since I made my first batch without a food processor, I used 2 eggs to bind the mixture together. If you use a food processor to make a crumble, you may not need to do this. Let the mixture refrigerate for at least one hour (no longer than overnight) before shaping. After refrigerating, add in your baking powder and began to shape the mixture into small little balls (or patties) using lightly floured or oiled hands. Pour your oil into a pot and bring to a medium to high heat. If using Nigerian Palm Oil, you will need to bring your temperature closer to a medium heat as Palm Oil fries easily and anything too high will cause excessive smoking and/or burning. Allow your balls (or patties) to fry for about 2-3 minutes while rotating to ensure an even fry. Place in a bowl or dish with a paper towel to allow the excess oil to drain off. Serve with your favorite dipping sauce or in a pita sandwich! The inspiration for this dish taken from here!

Click here for health benefits: Chickpeas, Sesame Seeds, Palm Oil

Garlic, Oregano, Parsley, Cumin, Sea Salt, Coriander, Cinnamon, Black Pepper, Lemon Pepper, Paprika

Red Lentil & Red Quinoa Tumeric Soup

Red Lentils are one of my absolute favorite legumes. They are very light and filling; very nutritious and a classic in typical Middle Eastern dishes. Lentils are low in calories but high in iron and folate as well as a great source of protein! Lentils come in a variety of colors such as brown, yellow, green and black, but when it comes to health benefits, they may vary just slightly. Click here to learn which one works best for you! Red Quinoa is also very high in fiber and also protein, as it contains all of the essential amino acids!

Ingredients:

- 1 cup of uncooked Red Lentils

- 1/4 cup of organic Red Quinoa

- 1 tablespoon of Tumeric Powder

- 1 tablespoon of ground Cummin

- 1 tablespoon of Sea Salt

- 1 tablespoon of Black Pepper

- 1 tablespoon of Lemon Pepper

- 1 teaspoon of Smoked Paprika

- 1 teaspoon of Parsley

- 1 teaspoon of Cilantro

- 2 cups of Natural Spring Water

Directions: Pour your water into your pot with a little salt and bring to a boil. Add in your red quinoa and bring to a medium boil. Add in your red lentils and let boil for about 5 mins before bringing to a medium heat. Add in all of your seasonings and let simmer on a low to medium heat for about another 15-20 minutes stirring occasionally. The red lentils will get a little mushy as they cook down becoming a great thickening agent. Once it has finished cooking, pour into a serving bowl, add a sprinkle more of parsley on top and serve!

Click here for health benefits: Red Lentils, Red Quinoa, Tumeric, Cummin, Sea Salt, Black Pepper, Lemon Pepper, Smoked Paprika, Parsley, Cilantro, Spring Water

Nettle Tea

The Nettle Leaf is an extremely healthy leaf and be served in the form of a tea or cooked. The common nettle leaf is linked to some amazing health benefits such as reducing oxidative stress, pain, and inflammation relief, lowering blood pressure, blood sugar and cholesterol and also fighting cancer! It also treats urinary problems, soothes allergies and hives, treats gout, and improves skin, hair, and bone health. - Source One cup of Stinging Nettles leaf cooked contains 297mg of Potassium, 42% Calcium, 35% Vitamin A, 24% Dietary Fiber, 12% Magnesium, 8% Iron, and 5% Vitamin B-6. - Source

Ingredients:

- 8oz of pure Spring Water

- 1 tablespoon (scoop) of dried Nettles Leaf

Directions: Add water to a teapot and bring to a boil. Add in your nettle leaf and let steep for about 10-15 mins. Pour into mug, and let sit for another 5 mins or so before drinking. *Note: For cooked nettle leaf recipes, click here!

Click here for health benefits: Spring Water, Nettle Leaf

Peppermint Tea

Peppermint Tea Soothes Stomach Upsets. Peppermint tea is sometimes referred to as "the stomach healer" because it is known to soothe many stomach ailments, including stomach aches, stomach pains, stomach cramps, heartburn, gas/flatulence, indigestion and diarrhea, and to promote healthy digestion. - Source

Ingredients:

- 8oz of pure Spring Water

- 1 tablespoon (scoop) of dried Peppermint Leaves

Directions: Add water to a teapot and bring to a boil. Add in your peppermint leaves and let steep for about 10-15 mins. Pour into mug, and let sit for another 5 mins or so before drinking.

Click here for health benefits: Spring Water, Peppermint Leaf

Roasted Bell Pepper with Stuffed Vegetables

Bell Peppers are a delicious and light vegetable Native to the Americas that is full of excellent sources of vitamins A and C, potassium, folic acid, and fiber. Bell peppers come in colors, green, yellow and red. Red Bell peppers (in contrast to) the green bell peppers contain almost 11 times more beta-carotene and 1.5 times more vitamin C.

Ingredients:

- 1 Green Bell Pepper (Red or Yellow can be used too)

- 1/2 cup of Quinoa

- 1 half of diced Red Onion

- 1 handful of diced Common Mushrooms

- 1 to 2 sliced organic Garlic Cloves

- 1 handful of organic Spinach

- 1 handful of organic Kale

- 1 tablespoon of organic Brown Sugar

Directions: Wash and cut your bell pepper and place to the side until later. Wash and slice up your veggies and sauté in a pan with a teaspoon of olive oil or coconut oil. Add in your salt and black pepper for taste. Cook your quinoa in a separate pan for 15-20 mins. Once cooked, drain and scoop inside of your bell pepper to serve as a base. Fill the remaining half of your bell pepper with your veggies and roast in the oven for about 10-15mins or until brown on the outside. Place on a serving dish, sprinkle on your brown sugar and serve!

Click here for health benefits: Bell Pepper, Quinoa, Red Onion, Common Mushrooms, Garlic Cloves, Spinach, Kale, Brown Sugar

Sautéed Zucchini, Onions & Spinach

Zucchini is a vegetable that is high in water content as well as fiber. It also contains a great number of vitamins, minerals, anti-oxidants, and anti-inflammatory phytonutrients.

Ingredients:

- 1 organic Zucchini - sliced

- 1 organic Red Onion - sliced

- 1 handful of organic Spinach

Directions: Slice up your vegetables and sauté them in a pan with light olive oil or coconut oil, sea salt, black pepper until golden brown. You can drizzle a little raw organic honey over the vegetables to add a bit of sweetness!

Click here for health benefits: Zucchini, Red Onion, Spinach, Wild Raw Honey

Sautéed Veggie Delight

Aside from fruit, vegetables are an excellent source of the necessary dietary fiber needed for us to have a healthy digestive tract as well as low cholesterol levels in our blood. Vegetables are also full of potassium which helps you maintain low blood pressure, and folate which aids in healthy red blood cell formation.

Ingredients:

- 1 organic Green Bell Pepper - sliced

- 1 organic Red Bell Pepper - sliced

- 1 organic Yellow Bell Pepper - sliced

- 1 organic Red Onion - sliced

- 1 organic Zucchini - sliced

- 2-3 organic Common Mushrooms - sliced

- 2-3 organic Cherry Tomatoes - sliced

Click here for health benefits: Bell Pepper, Red Onion, Zucchini, Common Mushrooms, Cherry Tomatoes

Sautéed Vegetables, Black Beans & Chickpeas

The fiber, potassium, folate, vitamin B6, and phytonutrient content of black beans, coupled with its lack of cholesterol, all support heart health. This fiber helps lower the total amount of cholesterol in the blood and decrease the risk of heart disease. - Source. Chickpeas are rich in protein and may help improve digestion.

Ingredients:

- 1 cup of Chickpeas (Garbanzo Beans)

- 1 organic Black Beans

- 1 handful of organic Spinach

- 1 half of organic Red Onion - sliced

Directions: Pour your beans into a pan and bring to a medium boil. Slice up your onions and sauté them in a pan with light olive oil or coconut oil, sea salt, black pepper, and spinach until golden brown. Drain your beans and add to your vegetables and serve!

Click here for health benefits: Chickpeas, Black Beans, Spinach, Red Onion

Irish Sea Moss Tea

Irish Moss contains 92 of the 102 minerals that our bodies need, along with Vitamins A, B, C, D, E and K. It is especially rich in calcium and iodine, as well as containing potassium iodide and potassium bromide, selenium, zinc and natural silica. Not only is it very beneficial to the bones, joints and skin, helping to maintain bone strength and skin elasticity, it can also be applied topically to moisten and nourish the skin and hair. - Source

Ingredients:

- 8 oz of pure Spring Water

- 1/2 tablespoon of Irish Sea Moss Powder

Directions: Add water to a teapot and bring to a boil. Pour hot water into mug, add your Irish Sea Moss while the water is still hot, stirring to allow the powder to dissolve. Drain out any excess small clumps. Let sit for another 5 mins or so before drinking. *Note: The Irish Moss powder has an extreme salty, "ocean" smell. When drinking this powder in tea form after letting it sit for a few minutes, there is a slight 'sea' taste but nothing too overwhelming. Allow your tea to steep on the lowest temperature for over an hour to ensure that all of the Irish Moss is dissolved. Tea may become a slight gray to dark gray color. *Note: Irish Moss or Carrageenan, can cause allergic reactions to sensitive individuals.

Click here for health benefits: Spring Water, Irish Sea Moss

Green Lentil, Ugu Leaf & Chickpea Stew

Lentils are one of my most favorite and absolute go-to's of the legume family. They are very light and filling; very nutritious and a classic in typical Middle Eastern dishes. Lentils are low in calories but high in iron and folate as well as a great source of protein! Lentils come in a variety of colors such as brown, yellow, green and black, but when it comes to health benefits, they may vary just slightly. Click here to learn which one works best for you! Lentils should be soaked in a pot of water for about 2-4 hours before cooking in order to neutralize the outer-shell which contains anti-nutrients which makes it harder to digest properly.

Ingredients:

- 1 cup of uncooked Green Lentils

- 1 cup (or can) of organic Chickpeas - soak overnight if you use the uncooked.

- 1/2 or 1 cup of dried Ugu/Ugwu (Pumpkin) Leaves

- 1 tablespoon of Tumeric Powder

- 1 tablespoon of ground Cummin

- 1 tablespoon of Sea Salt

- 1 tablespoon of Pink Himalayan Salt (optional)

- 1 tablespoon of Black Pepper

- 1 tablespoon of Lemon Pepper (optional)

- 1 teaspoon of Smoked Paprika

- 2-3 cups of Natural Spring Water (add more if necessary)

Directions: Pour your water into your pot with a little salt and bring to a boil. Add in your lentils and let boil for about 5 mins before bringing to a medium heat. Add in your chickpeas and ugu leaves. You can soak your ugu leaves in a bowl of hot water for about 5-10 mins to re-hydrate them, or you can let them cook in the stew. Add in all of your seasonings and let simmer on a low to medium heat for about 1-2 hours to make it really soft, stirring occasionally. The lentils will get a little mushy as they cook down becoming a great thickening agent. I sometimes like to add in a cup of red lentils. Once it has finished cooking, pour into a serving bowl, and serve! *Note: Can be served alone or with pita bread for dipping.

Click here for health benefits: Green Lentils, Chickpeas, Ugu Leaves, Tumeric, Cummin, Sea Salt, Pink Himalayan Salt, Black Pepper, Lemon Pepper, Smoked Paprika, Spring Water

Pan Fried 'Middle Eastern' Oregano & Lemon Pepper Pita Bread

Ingredients:

- 3 cups of Flour

- 1 tablespoon of Dry Milk (Powdered)

- 1 to 1.5 small packet of Dry Original Fleischmann's Yeast

- 1 tablespoon of Coconut Sugar

- 1 tablespoon of Baking Powder

- 1 tablespoon of Pink Himalayan Salt

- 1 tablespoon of Oregano

- 1/2 tablespoon of Lemon Pepper

- 1 tablespoon of Olive Oil

- 1.5 cups of room temperature Spring Water

Directions: Add of all of your dry ingredients into a large mixing bowl together, then add in your water. Mix by hand (with lightly floured hands) until dough is soft and doughy; if it is sticky, add a little more flour until the consistency becomes a little more firm. Knead for about 10 minutes and then let it rest with a damp, warm and floured cloth on top for at least an hour or until it doubles in size. After it has proofed, break off small pieces and shape into a ball with lightly oiled hands and place on an oiled baking sheet. Cover with a damp, warm and floured cloth and let rest for another 15-20 minutes preferably in a dark, room temperature area (i.e. a closed non-heated oven). Next, roll the balls out with a floured rolling pin on a floured surface being careful not to roll too thin and place back on the baking sheet; cover again with a damp, warm, floured cloth and let sit again for another 15-20 mins. Lastly, place the rolled out dough in a pre-heated pan coated in olive, coconut or grapeseed oil, letting the dough cook for about 1-2 minutes on each side or until golden brown. You will notice a slight 'bubbling' in the center of the dough, this is normal and good! Remove from the pan and let rest for about 5-10 mins then serve with olive oil, oregano and sea salt or your favorite dipping sauce!

Click here for health benefits: Spring Water, Coconut Sugar, Pink Himalayan Salt, Oregano, Lemon Pepper , Olive Oil

'Spanish' Chickpeas & Spinach

Chickpeas are a staple ingredient in most of the dishes I cook, and spinach is right alongside it. The nutrients found in Spinach include folate, vitamin C, niacin, riboflavin, and potassium. When you eat spinach that has been heated (cooked), you will absorb higher levels of vitamins A and E, protein, fiber, zinc, thiamin, calcium, and iron. - Source

It has been said by some that spinach was introduced to the Mediterranean from Persia (Iran) by the hands of Arab slave traders, however, our Mediterranean Israelite ancestors have been eating Egyptian spinach or Mulukhiyah since being in Egypt before their enslavement. It is also known and important to note that Israelites or "Jews" were at one point in history living in Spain as well.

Ingredients:

- 1 cup of Chickpeas - dried or cooked. Soak dried chickpeas overnight before cooking

- 1 cup of organic Spinach

- 1-2 cloves of organic Garlic

- Paprika (Sweet or Smoked)

- 1 tablespoon of Olive Oil

- Sea Salt for taste

Directions: Add olive oil and chopped garlic to a saucepan with medium heat and let simmer.

Add in your chickpeas and let simmer with the garlic and olive oil. *Note: Cook (boil) your chickpeas down in a separate pan to make them soft before adding them to the garlic. Dice up your spinach and add to the chickpeas, garlic and olive oil. Lastly, add in your seasonings, stir and saute for a little while longer. Remove from heat, place in a serving bowl or plate and serve! The inspiration for this dish, click here.

Click here for health benefits: Chickpeas, Spinach, Garlic, Paprika, Olive Oil

Fire Roasted Passover Lamb & Bitter Herbs

Israelites have been eating the fire roasted lamb with bitter herbs meal for Passover since the command was first given to us while still in Egypt just before the first Exodus. - Read

The roasting of the lamb on Passover was foretelling of the coming Messiah; the Redeemer and Salvation of Israel. The eating of the bitter herbs symbolized the harsh treatment that the Israelites received under the hard Egyptian taskmasters and that the Most High had indeed seen and heard their struggles and set to deliver them. To learn more, click here.

Ingredients:

- Lamb Chops - clean, non-fatty

- 1 bushel/bag/lb of organic Mustard Greens

- 1 bushel/bag/lb of organic Turnip Greens

- 1 tablespoon of Paprika - (smoked or sweet)

- 1 tablespoon of Tumeric spice

- 1 tablespoon of Cumin spice

- 1 tablespoon of Black Pepper

- 1 tablespoon of Cinnamon

- 1 tablespoon of Oregano

- 2 tablespoon of Olive Oil

- 1 Red Onion - sliced

- 2 dried Chile de árbol - dried & chopped

- 2-3 organic Garlic Cloves - crushed

- A dash of chopped fresh Parsley

- A few sprigs of Rosemary

- Crushed Pink Himalayan Salt for taste

- Sea Salt for taste

Directions: Clean your lamb and green leafy vegetables. Rinse the lamb thoroughly under warm water. I like to soak my leafy vegetables in a sink full of hot water with a drop of soap, 1/2 a cup of Apple Cider Vinegar and a cap full Cinnamon Oil (less than 1 teaspoon). Place your lamb in a bowl and drizzle with olive oil to prepare for seasoning. Add all of your spices and seasonings to form a dry rub and rub onto your lamb. Chop up (do not mince) slices of onion and crushed garlic and add to the bowl. Cover with lid or aluminum foil and refrigerate for at least 1-2 hours before roasting. Rinse off your leafy vegetables thoroughly and shuck, or remove the leaves from the stem and place them in a separate bowl. Add a drizzle of olive oil to a small pan; add in chopped slices of onion and crushed garlic and bring to a medium to low heat. Add in your greens and let cook for about 5-10 mins. Shuffle often to ensure that the leaves and onion & garlic slices do not burn. Do not cook the greens all the way down, or until they have completely reduced in size and volume or turned a very dark hunter green color. Cook the leaves until they are slightly wilted and still have a fresh bright green color, and until the onions & garlic are slightly seared or brown. Remove pan from heat, place a lid on top and allow the greens to continue cooking slightly from the heat still in the pan. Remove your lamb from the fridge and fire up your grill! Once the grill is ready for cooking, add your lamb onto your olive oiled aluminum foil covered grill rack (or place each chop into its own oiled foil wrapping) and allow to cook for about 20-25 mins. or until the meat is nicely done, showing a nice brown color. Allow the meat to rest for a few minutes and then place it and the greens onto a plate and serve! *Note: You can also serve this dish with an arugula and baby spinach mix salad with onions and garlic and a light dressing or olive oil along with unleavened bread.

Click here for health benefits: Lamb, Mustard Greens, Turnip Greens, Paprika, Tumeric, Cumin, Black Pepper, Cinnamon, Oregano, Olive Oil, Red Onion, Chile de á rbol, Garlic, Parsley, Rosemary, Pink Himalayan Salt, Sea Salt, Arugula, Spinach

Unleavened Matzah Bread

Unleavened bread, or Matzah, has been eaten among Israelites as far back as their time in Egypt just before the first Exodus. However, the practice of baking unleavened bread during a time of feasting and festivity dates back even further than our ancestors eating it for the Feast of Unleavened bread (Genesis 19:3). The history of making matzah bread for the Israelites during the feast was that it was to be made in a haste, as they were to flee Egypt at the appointed time and could not wait for the yeast to proof or rise. To learn more, click here.

Ingredients:

- 3 cups of Wheat Flour - no leavening agents: yeast, baking soda/powder etc.

- 1.5 cups of Spring Water

- 1/4 cup of Olive Oil

- Sea Salt - (optional) no sodium bicarbonate (baking soda) - found in some table salts

Directions: Add your flour, salt, olive oil, and water into a bowl and mix into a dough. Add a little more flour if too sticky, or water it too dry. Once formed, roll out your dough until desired "thinness" is achieved. Place them on a baking tray and bake for 15 minutes at 350 degrees. After about 12 minutes, flip the bread and bake on the other side for the last 3 minutes. Remove from the oven and allow them to continue cooking on its own for a few more minutes. Store in a plastic bag or air sealed container to ensure freshness remains. This simple recipe can be completed in less than 20 minutes from the time of dough making to oven baking. Serve with hummus or tahini sauce! *Note: Not shown is tahini sauce I made by toasting hulled sesame seeds for 5 minutes then mixing them in a food processor with olive oil until smooth. Chop the seeds first until they form a slight paste, add in olive oil little by little and blend until the sauce becomes smooth and pourable. Add in a pinch of sea salt for taste if necessary.

Click here for health benefits: Olive Oil, Sea Salt, Sesame Seeds

Curry Goat with Tumeric Zucchini Brown Rice

Goats have been apart of our culture for as far back as the days of Abraham. Our grandfather Jacob herded and bred goats while working for his father in law Laban. And Moses and Aaron would often offer them for sacrifices (i.e. scapegoat; Leviticus 16). Bringing things up to more recent times, goat meat is a delicacy that is enjoyed by Africans all across the world. This particular dish is inspired by the typical Jamaican dish of curried goat.

Ingredients:

- 1 pack of Goat Meat

- 2 cups of Brown Rice

- 1 cup of Beef Broth (amount may vary depending on serving size)

- 1 Zucchini

- 1 Green Onion

- 1/2 a Red Onion

- 1 [white] Potato

- Jamaican Spicy Curry Powder

- Sea Salt, Black Pepper, Paprika, Tumeric etc. (whatever you'd like)

- Parsley Flakes

- Coconut Oil

Directions: Curry Goat : Defrost and clean your goat meat thoroughly before using. Add beef broth to a large mixing bowl along with curry powder, sliced green onions, sliced red onions along with your other seasonings. Add in your goat meat and mix well, allowing the marinade to completely and thoroughly cover the meat on all sides. Allow the marinade to sit for at least 2hrs. I prefer to let it sit for 1 to 2 days or at least overnight for best results. Once you've marinated it; at to a pan with coconut oil over medium heat to allow the meat to sear. Once the meat has seared, slowly add in a little more broth and your sliced potatoes and allow them to simmer in the seasonings until it is cooked all the way through.

Zucchini Rice : Cook the brown rice as usual with salt, water, (1-tbsp) tumeric, parsley flakes and coconut oil. Mince the zucchini and lightly sauté in another pan. Once both are cooked thoroughly, add together and serve. Season as necessary.

Click here for health benefits: Curry Powder, Coconut Oil, Sea Salt, Brown Rice, Zucchini, Green Onions, Red Onions, Potatoes

Curry Coconut Chicken with Kale Greens

Coconut has become a staple in my diet that few years. I've never liked coconut flakes (growing up or now) but I have come to love coconut water and now, when cooking, coconut milk! I also find it much easier to drink and digest than the typical cow's milk which I haven't even tasted in years!

Ingredients:

- 1-lb Chicken Tenderloins

- 1 Can of Coconut Milk

- 1 Green Onion

- Grape Tomatoes

- Jamaican Spicy Curry Powder

- Tumeric Powder

- Sea Salt, Black Pepper, Paprika etc. (whatever you'd like)

- Coconut Oil

Directions: Clean your meat thoroughly before using. Cut your tenderloins into chicken nugget sized bites using kitchen shears. Add your seasonings to the chicken bites in a separate bowl; cover thoroughly. Slice up 1 or 2 green onions and a few grape tomatoes --- as much as you'd prefer. Add the seasoned chicken, onions and tomatoes and (1-tbsp) of coconut oil to a medium heated pan. Allow the chicken and veggies to sauté for a few moments with a little water and lid to get the chicken softened and moist, then slowly add in your coconut milk. Bring to boil and then back down to a medium heat, allowing the food to cook through until complete. Sauté kale leaves in a separate pan with a drizzle of water, coconut oil and salt. Add both curry coconut chicken and kale to serving plate and serve.

Click here for health benefits: Curry Powder, Coconut Milk, Coconut Oil, Sea Salt, Green Onions, Grape Tomatoes, Tumeric, Kale

Thai Curry Coconut Chickpeas with Coconut Rice

I have been eating chickpeas for years now but I love to try and find new ways to prepare them to get a new flare and taste! I got the inspiration for this dish from here but I have added my own things to it!

Ingredients:

- 1 Can of Garbanzo Beans (Chickpeas)

- 1 Can of Coconut Milk

- 1 Can of Coconut Crème (cream)

- 1/4 cup of Spring Water

- Thai Curry Paste

- Brown Rice

- Sea Salt

- Coconut Oil

- Parsley Flakes

- Red/Green Onion (optional)

NOTE: You can use dried chickpeas if you'd prefer; however, using canned chickpeas is much for time efficient.

Directions: Chickpeas : Mix 1-tbsp of coconut oil, 1-tbsp of curry paste and salt in a pan over medium heat -- this will allow the flavor of the paste to really pop and come through. Next, add 1 can of drained chickpeas and mix in well. Add 2 more tablespoons of curry paste, 1 can of coconut milk and 1/4 cup of water. Bring to a boil and then back down to medium heat, allowing it to simmer while stirring occasionally. I added about 1/4 cup of coconut crème to thicken the sauce just a bit. Add more seasonings and veggies to make to your liking. Add to serving dish and serve.

Rice : Cook the rice as usual with water, salt and coconut oil. Add in about 1/2 can of coconut crème and allow to cook on medium to low heat. Stir occasionally, as the sugars in the crème will burn - easily! Continue to cook until rice is softened, adding more crème and or salt as needed. Add to serving dish and serve.

Click here for health benefits: Chickpeas, Coconut Milk, Coconut Crème, Spring Water, Curry Paste, Brown Rice, Sea Salt, Coconut Oil, Parsley

Yawanah's Bakers Buns

Ingredients:

- 4 cups of Flour - White Enriched Flour was used for this recipe but Whole Wheat flour can be used also)

- 1/2 cup of Olive Oil ( or two 1/4 cups)

- 1 pack of Fleischmann's Instant Yeast Pack Fast Action (3/4 oz.)

- 1 and 1/2 cups of Spring Water

- Approx. 2 tablespoons of Pink Himalayan Salt (can be sea salt also)

Directions: Add all of your dry ingredients into a large mixing bowl. Add in your wet ingredients. Mix to form a semi dry but yet slightly sticky dough. Let proof (rise) for 1-1.5 hours in a dark place (i.e. oven) with a cloth over top of the bowl until the dough has doubled in size. After dough has risen, form the dough into round buns and place onto an oiled and salted bakers tray to proof (rise) again for another 15-20 mins. After the second proof, bake at 315 degrees for 30-35 minutes. Take out and serve!

Click here for health benefits: Spring Water, Pink Himalayan Salt

Pomegranate Molasses Glazed Chicken With Roasted Onions

Pomegranate molasses is staple ingredient in near East cuisine today. I don't know if it's something that our ancestors would have eaten but once I saw it with a chef on OWN when she incorporated it as a glaze on her roasted chicken, I just had to try it! Below is my take on her dish.

Ingredients:

- 1 Whole Fryer Chicken*

- ½ White Onion

- Tumeric

- Sea Salt

- Garlic Powder

- Onion Powder

- Garlic & Pepper Seasoning

- Black Pepper

- Lemon Pepper

- Crushed Red Pepper Flakes

- Olive Oil

* Fryer chicken is slightly smaller than most regular chickens so if you use this bird, your pieces will be smaller.

Pomegranate Molasses Glaze

- Pomegranate Molasses

- Honey

- Sea Salt

- A few drops of Hot Sauce

- A sprinkle of Garlic pepper seasoning

Directions:

Soak your whole chicken in apple cider vinegar and water for about 30 mins. Drain water and take one whole lime cut in half and clean the chicken thoroughly by rubbing the lime and its juice all over the chicken for about another 20-30 mins. Rinse chicken thoroughly in water and place aside on a cutting board to break down the chicken.

Once you’ve cut your chicken into parts and removed the bones (and skin if you’d like), place it into a bow and soak in water with a tablespoon of sea salt for about 10-15 mins. to remove the last of any slime or blood etc.

After you’ve let it soak, rinse your chicken thoroughly once again. Next, mix all of your spices and seasonings together in a bowl and place your chicken inside it. Add in olive oil and begin to toss the chicken in the seasonings. Once all the pieces are thoroughly coated, set aside in the fridge to allow the chicken to marinate for at least 30 mins. You can do this over night as well; the longer the better.

Next, preheat your oven to 350 degrees. Take a cooking sheet and line with aluminum foil drizzled with olive oil. Chop up your half onion and place the slices on the baking sheet. Add your chicken pieces and bake for 1 hour. Add a sheet of aluminum foil on top of your chicken for the first 10 minutes then remove to allow the skin to crisp up if you left the skin on. At the 50 min mark, add your pomegranate molasses glaze onto your chicken and allow to bake for another10 minutes.

Take out and serve with your sides. Add some roasted onions on top for taste and presentation!

To make your glaze:

NOTE: Pomegranate molasses can be eaten as is; however, for supertasters like myself, it can be a little too bitter, tangy and citrus-y, so I created this concoction to tame that “lemon-lime” taste and make it a bit more savory for palates like my own.

Pour in about 3 tablespoons of pomegranate molasses

Add 1 tablespoon of honey

A sprinkle of garlic pepper seasoning

Add sprinkle of sea salt for balance

Add a few drops of hot sauce

Mix together and spread on your chicken.

Click here for health benefits: Pomegranate molasses, Honey, Sea Salt, Hot Sauce,

Garlic Pepper, Fryer Chicken, White Onion, Tumeric, Garlic Powder, Onion Powder, Black Pepper Lemon Pepper, Crushed Red Pepper Flakes, Olive Oil

Coconut Milk Fried Chicken & Parsley Jasmine Rice

Fried chicken has been a staple in the African American household for ages; however, it isn't always the healthiest for us to indulge in between the buttermilk and fatty oils used to prepare it. This recipe is a healthier take on fried chicken using coconut milk and olive oil.

Ingredients:

- White Flour

- Olive Oil

- Chicken Legs (or any part you prefer)

- Jasmine White Rice (or any rice you prefer)

- Sea Salt

- Smoked Paprika

- Lemon Pepper

- Black Pepper

- Parsley Flakes

- Garlic Powder

- Onion Powder

- Lime(s)

Directions:

Fried Chicken: Clean your chicken thoroughly beforehand using lime juice. Create a dredging station using coconut milk (instead of buttermilk) and seasoned flour, placing the milk in one bowl and the flour in another. Place the cleaned chicken in the milk first; give it a good soak and then place it in the seasoned flour next. You can repeat this process a second time to have a double dredged giving it an extra crispy fry! Once you have thoroughly covered your chicken, it's time to fry. Repeat this process until all of your chicken is fried.

Parsley Jasmine Rice: Cook your rice as you would normally cook any rice, but add in your coconut oil, sea salt, garlic powder, onion powder and dried parsley flakes. Once your rice is fully cooked, let sit a few minutes then fluff and serve as a side with your coconut milk fried chicken.

Click here for health benefits: Jasmine Rice, Sea Salt, Smoked Paprika, Lemon Pepper, Black Pepper, Parsley Flakes, Garlic Powder, Onion Powder, Lime

Shesh_Pesh - JR Tundra

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