Crock pot Chicken, Italian Style

This is one of our family's favorite crock pot meals. You may either cook this in a crock-pot or a large pot on the stove, depending on availability of equipment and time.

Crock Pot Chicken, Italian Style

This dish is abundant in lycopene, and onions are a major source of a Quercetin, a super-antioxidant. Similar to garlic, onions and shallots seem to be most helpful in cancers of the digestive tract (e.g. esophagus, stomach, and colon). Bell Peppers offer the antioxidant beta carotene.

Thyme It is an excellent source of iron and manganese and Thymol has been found to protect and significantly increase the percentage of healthy fats found in cell membranes and other cell structures.

  • 1 large organic Red Onion, cut into 8 pieces

  • 1 large organic Yellow or Red Bell Pepper, cut into 8 pieces

  • 2 tsp. fresh organic Thyme leaves (1 tsp. dry)

  • 6- 2" long fresh Sage leaves (1 tsp. dry)

  • A handful of baby Bok Choy or Spinach leaves

  • 1 tsp. organic Oregano

  • 4 organic, free-range Chicken Thighs

  • 2 organic, free-range Chicken Breasts, cut in half (to make 4 pieces)

  • 1 shallot, diced (1 Tbs.)

  • 2 cups homemade or jarred organic Marinara Sauce

  • 1 tsp. Sea Salt

  • 1 tsp. Black Pepper

  • Pinch of Cayenne Pepper (opt)

Place half the onions, peppers and herbs in the bottom of the pot.

Add half the chicken, then the rest of the onions, peppers, herbs and the rest of chicken.  Sprinkle shallot and seasoning on top.

Pour sauce over chicken, nudging pieces with a spoon to allow the sauce to make its way to the bottom.

Crock Pot: Cover and place on High.  Time for 3 1/2 hours.

Stove Top: Add 1/2 c. of water to chicken, and place on medium high until sauce begins to bubble.  Turn to medium low, cover and cook for 1 hour. Check at 30 minutes, gently stirring to make sure chicken is covered with sauce.
~ Sahtein! (double health) ♥

Serve with baked sweet potatoes and a fresh mixed green salad for a delightful meal.

Vegan Eggplant and Spicy Chopped Salad Sandwich

Eggplant - Mushroom Medley

I love this concoction because it goes well on lupin flour pasta, on a GF cracker or as a dip.

  • 1 med. organic white Onion, chopped

  • 1 med. Eggplant, mostly peeled and diced

  • 5 organic Mushrooms, peeled and chopped

  • 1 organic Tomato, chopped

  • 1 c. chopped Parsley

  • 1 Tbs. organic Tomato  Paste mixed with 1/2 c. hot water

  • 1 tsp. Pink Sea Salt, or to taste

  • 1/2 tsp. Black Pepper

  • 1/2 tsp. Cayenne Pepper (opt.)

  • 5 cloves of Garlic, chopped

  • 1 Tbs. e.v. Olive Oil

Place onion in a large saucepan over medium heat, no oil.  Watch the onion, stirring until it begins to turn brown.

Add eggplant and mushrooms and cover, turn to medium low, and stir every 2 minutes, until eggplant is wilted.

Add tomato and parsley. Stir, cover and simmer over low heat for 5 minutes.

Add the diluted tomato paste, seasoning and garlic, turn heat to medium, and cook uncovered for another 10 minutes, or until veggies are cooked through and water is absorbed.

You may drizzle with of olive oil once you remove from heat.  This dish is good warm or cold.

Spicy Chopped Salad

  • 1/2 bunch organic Parsley, chopped

  • 1/2 bunch organic Cilantro, chopped

  • 1 small white Onion, diced

  • 1 organic Tomato, chopped

  • 1/2 organic Jalapeno pepper, minced

  • 1 Tbs. fresh Lime juice

  • 2 tsp. fresh Lemon juice

  • 1/2 tsp. Pink Sea Salt

  • 1 Tbs. virgin Olive Oil

Mix it all up!

Serve as a topping for stews, sandwiches or as a fresh dip with toasted GF bread.

Assemble Sandwich

  • Vegenaise (opt.)

  • 1 Tbs. organic Tomato Paste

  • GF, high-fiber Bread or WASA Rye cracker

Spread a slice or bread or a cracker with tomato paste and the other slice or cracker with Vegenaise.

Spread some of the Eggplant Medley over the tomato paste. Then top with Spicy Salad.

eggplant sandw3

(You may add a protein if you like).

Cover with other slice, press down, and munch!

Eggplant Caponata - King of Vegetables

In the Middle East, the Eggplant is referred to as the King of Vegetables due to its versatility and the large number recipes that feature this violet beauty.

Caponata is served cold as an appetizer.  Since it is versatile, I have heated it up and spooned it over hot millet or quinoa cooked in vegetable broth!

Recipe

Serves @ 10 as an appetizer

eggplant muchroom saute

  • 2 lbs. organic Eggplant, peeled and diced

  • 2 Tbs. Extra Virgin Olive Oil

  • 1 c. organic White Onion, small diced

  • ½ c. organic Bell Pepper, small diced

  • 2 Tbs. Garlic, finely chopped

  • 2 c. organic Tomatoes (peeled, seeded, and small diced)

  • ¼ c. organic Basil, fresh chopped

  • 2 Tbs. Sherry Vinegar

  • 1 Tbs. organic Lemon, squeezed

  • 1/8 tsp. Monk Fruit powder

  • 1 small Green Chili, minced (opt.)

  • ¼ c. Green Olives, chopped

  • 2 tsp. Black Pepper, coarsely ground

  • 1 Head of Green leaf Lettuce

Sauté diced eggplant in olive oil until lightly browned; removed from pan. In the same pan, sauté onions, bell peppers, tomatoes and garlic for 2 minutes (vegetables should still have some texture, and garlic should not brown). Mix everything else together in a large bowl with the cooked vegetables.

Refrigerate overnight.

Serve over a bed of lettuce and surround with toasted whole wheat pita bread triangles, or scoop onto whole wheat Tuscan bread.

capanota

capanota

~ Buon Apetito!

♥

Almond Cheese Panini

The Panini

Heat a panini grill or cast iron skillet over medium heat.

Slice some Almond Cheese and organic Tomatoes, and wash a few Spinach or Arugula leaves.

The Tapenade

Toss a handful of Kalamata olives in a blender with a large clove or garlic, some dry thyme and a dash of lemon. Blend for 4 seconds, then while running, drizzle 2 Tbs. of olive oil through top opening. Blend for another 3 -4 seconds.

Assembly

Spread a olive oil or ghee on one side of 2 Gluten Free slices of bread. place them on a plate oil side down. Spread with Tapenade, top with Tomato, Spinach leaves and finally the Cheese. Top with the other bread slice.

Place in grill or pan and cook for about 3-4 minutes watching that it doesn’t get too brown. Flip carefully and grill the other side.

Stuffed Bell Peppers x 2 - 'Big Boss' Friendly

Well, I am ready to tackle another Big Boss Oil-less Fryerrecipe. Their book includes an Italian Stuffed Pepper recipe, but I read the ingredients, and while it sounds like a pretty good combo, I am inclined to use my Mom's filling for this experiment.

I will include their filling below for those wishing to try it.  I also included methods to cook my version in a Big Boss or on the stovetop.

sweet_pepper

sweet_pepper

Hoda's Stuffed Peppers:

  • 5 large organic Bell Peppers, variety of colors

  • 1 c. cooked Wild and Brown Rice, raw if you're cooking on stovetop (cook rice in broth or green tea)

  • 3/4 lb. grnd. organic grass-fed Beef, Lamb or free-range ground Chicken

  • 5 Tbs. organic Tomato sauce

  • 1 1/2 tsp. Allspice

  • 1 tsp. Cinnamon

  • 1/2 tsp. Black pepper

  • 1 tsp. Sea Salt

  • 3 Tbs. Extra Virgin Olive Oil

  • 1 c. organic Yellow Onion, chopped

  • 1/4 c. fresh organic Parsley, chopped

  • 3 Tbs. fresh organic Mint, chopped (or 2 tsp. dry)

  • 2 organic Tomatoes, sliced (for bottom of pot)

Sauce:

  • 1 c. organic Tomato sauce

  • 1 + c. Hot Water

  • 2 tsp. Salt, 1 tsp. Allspice, 1 tsp. Cinnamon

1. For Stove Top Cooking:

Do not cook rice.  Mix all ingredients together with 5 Tbs. of tomato sauce, reserving the 1 cup for pot.  Place tomato rounds in bottom of pot to prevent peppers from sticking.

Stuff peppers to within 1/2" from top, and place snug side by side in a large pot, so they support each other.

Mix 1 c. tomato sauce, spices and hot water.   Pour around peppers and add enough hot water to reach within 1 inch of pepper tops.  Scoop 2 Tbs. broth into each pepper to help rice cook.

Raw Stuffed Peppers in sauce 2014

Raw Stuffed Peppers in sauce 2014

Bring to a boil over medium high, then turn to low and simmer for 35 - 45 minutes or until rice is cooked.

2.  Big Boss Recipe:

  • 5 organic Bell Peppers, variety of colors

  • 1 c. cooked Brown Rice

  • 3/4 lb. grnd organic grass-fed Beef or Turkey

  • 1 Tbs. Extra Virgin Olive Oil

  • 1 small Onion, chopped

  • 2 cloves organic Garlic, chopped

  • 1 Tbs. dried Oregano

  • 1/2 Tbs. dried Basil

  • 1 Tbs. fresh organic Parsley, chopped

  • 1 c. plus 5 Tbs. organic Tomato Sauce

Saute ground beef in med saucepan over medium heat until brown.

Cut tops off peppers, dice the tops and set aside. Remove seeds and membranes from pepper cavities. When beef is browned drain grease and place meat in a bowl.

In same pan add olive oil. Wait 1 minute and add onions, garlic and chopped pepper tops.  Saute for 2 minutes.  Add oregano, basil and stir 1 minute longer. Return meat to pan and add 1 c. tomato sauce. Stir well.

In a large bowl, combine meat mixture and 1 c. cooked rice. Stir well. Stuff peppers with filling.

Spray lower rack of Big Boss oven with cooking oil. Arrange peppers on rack. Top each with 1 Tb.s of tomato sauce.

Cook at 350º F for 30 minutes.

When Fish Meets Spicy Red Sauce

I keepf frozen, wild-caught Cod in my freezer at all times.  Fish is a favorite protein of mine, and hopefully of yours!  It's versatile, cooks quicker than other meats and is oh soo good for you. Herein lies one of my favorite fish toppings. The wonderful omega oils in the fish and the high antioxidant content of cooked tomatoes blend in a wonderful nutrition-filled dish. It's quick and easy to boot.

This recipe can be made with Salmon or Snapper (not farm raised) if you prefer.

Cod in Spicy Red Sauce

  • 2 Tbs. virgin Olive Oil

  • 1/3 c. finely chopped organic Onion

  • 1 Garlic clove, minced

  • 1 Shallot, minced

  • 3 c. canned organic Plum Tomatoes, drained, seeded and coarsely chopped

  • 1/2 c. chopped Green Olives

  • 3 Tbs. organic Tomato Paste

  • 1 tsp. Thyme

  • ¼ tsp. ground Fennel

  • 1/8 tsp. Cayenne Pepper

  • 2 Tbs. minced organic Parsley

  • Sea Salt and pepper to taste

  • 6  6-oz. cold water Cod filets

  • Cilantro leaves for garnish (opt.)

Preheat oven to 425º F.

Heat the oil in a heavy saucepan over medium heat.  Cook onions, garlic and shallot until soft but not brown.

Add remaining ingredients, stir to blend, and then simmer for 10 minutes on medium low.  Taste and adjust seasoning.

Lightly oil a baking dish large enough to accommodate the fish in a single layer.  Arrange filets in the dish.  Pour sauce over fish and bake for 15 – 20 mins.  or until fish is no longer translucent and the sauce is bubbling. Serve with wild rice, or GF pasta and a vegetable.

~ Sahtein! ♥

Eggplant Tomato Bake

Eggplant, King of the Vegetables as it is hailed in the Middle East, lends its creamy texture and unique flavor to this pasta dish. I modified this recipe to decrease fats from dairy and increase fiber from whole grain pasta and flour.

  • 1/2 c. barley or whole wheat flour
  • 1/2 c. dry whole wheat bread crumbs
  • 2 Tbs Italian seasoning
  • 2 Omega-3 eggs
  • 2 Tbs water
  • 1 small organic eggplant, sliced into 1/4 inch rounds
  • 1 Tbs peanut oil
  • 1 (14 oz) jar organic marinara sauce
  • 1 c. silken tofu, crumbled
  • 1 c. grated Almond cheese (if you can have dairy may use Parmesan Cheese)
  • 1 organic tomato, thinly sliced
  • 1 (8 oz) package angel hair whole grain pasta

1. Preheat the oven to 350º F (175º C).

2. In a plastic bag, combine the flour, bread crumbs and Italian seasoning. Shake to mix. In a shallow bowl, whisk together the eggs and water. Heat the oil in a large skillet over medium heat. There should be enough oil to thinly coat the bottom of the skillet. Dip the eggplant slices in egg, then place in the bag and shake to coat. Fry the slices in the skillet until golden brown on each side. Remove, and drain on paper towels.

3. Spread a thin layer of spaghetti sauce in the bottom of a 9-inch square baking dish. Cover with the eggplant slices, then top with more sauce. Mix together the tofu and Parmesan cheese; spread over the eggplant. Spread sauce over the cheese, and top with tomato slices. Cover with more sauce, and spread remaining cheese over the top.

4. Bake for 30 minutes in the preheated oven, or until cheese is melted and sauce is bubbling.

5. Meanwhile, bring a large pot of lightly salted water to a boil. Add the pasta, and cook for about 3 minutes, or until tender. Drain.

6. Serve the eggplant tomato bake over pasta. Serve with steamed Broccoli and green Salad.

~ Eat Hearty! ♥

Green Bean, Carrot and Red Pepper Salad

Tonight was my night to cook 15 to-go dinners. Three times a week, people from our community volunteer to cook for 15 -20 people in the neighborhood who sign up for take away dinners.

I made Fasoulia, Green Bean/Carrot Salad and Pearl Barley Pilaf.

I'm not usually a fan of red peppers, but in some recipes, like this one, I love the flavor they bring to the dish.  This is a salad that is best at room temperature, but can also be served chilled.

You'll need:

  • 1 lb. organic Green Beans, trimmed and cut in half
  • 1 lb. organic Carrots, sliced in 1-inch pieces or julienne
  • 1/2 organic Red Pepper, diced
  • 1/2 organic Red Onion, diced

 

 

Dressing

  • 2 Tbs. Virgin Olive Oil
  • 1 Tbs. Red Wine Vinegar
  • 1 tsp. Stevia
  • 2 tsp. organic Tomato Paste
  • Sea Salt and Black Pepper to taste

Steam green beans and carrots until crisp-tender, about 15 minutes.

Drain and place in a large bowl. Add peppers and onion.

Mix dressing with a fork until blended. Pour over vegetables and mix well.

Serve at room temperature for maximum flavor.

~ Bon Apetit! ♥

When Eggs Meet Vegetables - à la Lebanese

Two of the main spices in Lebanese cooking are Allspice and Cinnamon.  These are used in both savory and some sweet dishes. They were made for each other in terms of flavor compliments. Third in line would be Black Pepper, followed by Cumin. This is the basic 'Omelet' in Lebanon. As with many recipes it includes fresh vegetables and aromatic spices.  I was very scrawny as a girl, and Mom used to tell me stories and feed me bites of breakfast until my plate was clean.

This was one of my favorite egg-based breakfasts, with a few slices of tomato on the side, drizzled with virgin Olive Oil pressed from our own olives. It's still a popular choice at our home.

I'd love to hear how you like it!

*~*~*~*~*~*

Lebanese Garden Omelet

  • 2 Omega-3 Eggs
  • 1-1/2 Tbs. parsley
  • 1 Tbs. finely chopped organic Green Onion
  • 2 Tbs. chopped organic Tomato
  • 2 tsp. pine nuts (opt.)
  • 1/4 tsp. allspice
  • 1/8 tsp. cinnamon
  • Dash of salt

Whisk all ingredients together in a bowl.

Place a sauté or omelet pan over medium-high heat, and brush lightly with organic butter just to coat bottom.

Wait 1 minute, then pour egg mixture into pan.  When edges turn light brown, turn heat to medium-low.  Fold omelet in half and cook for one more minute.

Flip omelet and cook an additional 2 minutes, or until just set in the center. (you can make a small slice to peek).

Serve with fruit, non-dairy cheese, cucumber or tomato slices and whole grain bread.

~ Sahtein! ♥

 

My Marvelous Meatball Soup

We may have seen the last of the cool weather in Northern California, so I wanted to close the season with one more gathering around soup bowls. In the valley where we live, summer temps can reach 102ºC...HOT.  Today it was in the high 80's, still tolerable, but around 3pm I had to get the a/c going.

I realized that it has been forever since I made Mom's meatball soup. Rolling the tiny meatballs was an activity I liked participating in. Mom taught me how to roll two at a time, since we'd make about 150 of them sitting on the pink vinyl couch in our spacious kitchen, with a low table in front of us.

There was al,ways something going on in the kitchen. We had two live-ins since our house was a two-story with 6 bedrooms, 6 bathrooms, 3 living rooms, a formal dining room a laundry room and kitchen.  (Makes me pant to think about it).

My 4 aunts and uncle lived just 4 miles away and dropped by often.

So deciding to make this soup today was a trip down memory lane.  I seem to be doing that often these days.

You will need:

  • 1 1/2 lbs ground lean Grass-fed Beef (or Lamb)

  • 2 tsp. Wheat germ or Oat Bran

  • 1/2 c. organic Parsley, chopped fine

  • 1 tsp. cinnamon

  • 2 tsp. Sea Salt

  • 1 tsp. black pepper

  • 1 c. chopped organic Tomatoes

  • 1/2 c. Tomato sauce

  • 1/2 c. chopped organic Onion

  • 1 organic Carrot, shredded

  • 1 large organic Carrot, sliced into thin rounds

  • 1/3 c. Brown Rice

  • 2 Tbs. Parsley, chopped (as topping)

Mix meat, seasoning, wheat germ, parsley, onion and shredded carrot well.

meatball soup1

Form into tiny meatballs, a little larger than a hazelnut.

meatball soup2

Heat 6 cups of water in a large pot, and drop meatballs in a few at a time.

meatball soup4

As it starts to boil, turn down heat and skim surface until clear.

meatball soup5

Add tomato sauce, rice and round carrots, cover, and cook until rice is done, about 35 minutes, depending on rice you use.

Season with salt and pepper and a generous dash of cinnamon.

meatball soup6

Cook 5 minutes longer, and add some chopped parsley.

Enjoy with a side salad and roasted sweet potatoes.

~ Sahtein (double health!) ♥

Baked Tomato Saucers

As the youngest of 7, I was still at home and got to help Mom in the kitchen over a 5 year span, as she re-created every recipe she knew and had collected, for her cookbook.  She needed to write the measurements (she never measured when she cooked). Most of my siblings were married and away, except for my sister #4 and me. So we were her tag team. We have all been blessed with Mom's love of cooking. My brothers are amazing chefs too.

In this photograph, she's making Middle Eastern couscous (mograbiyeh) from scratch, I mean the actual ingredient, not the dish.  It starts with a handful of bulgur wheat, flour and water, and a lot of patience as you spray the wheat, add flour swirl the grains around until coated and not stuck to each other, spray with water, add more flour...etc.. until the couscous are the size you want them to be!

Years ago, when I stayed with my #3 sister in Virgina during summer breaks from college...we cooked dinner for the family together.  We had gourmet nights, take out the Grill nights, and Eating on the Mediterranean nights.

One of the tomato side dishes I fell in love with was this recipe for Baked Tomatoes. I have modified it to fit in with our Anti-Cancer diet... but it's just as delicious. I call these Saucers because I use beefsteak or heirloom tomatoes, and they're huge!

If you have a Baked or Grilled Tomato recipe, do share!

Baked Tomato Saucers

  • 2 large ripe organic Tomatoes, sliced 1/3" thick (about 5 -6 rounds each)
  • 3 c. Whole Wheat or Gluten Free Bread crumbs (tear bread into tiny pieces)
  • 1/2 c. organic Parsley, chopped
  • 1 tsp. fresh Thyme leaves, minced
  • 1 tsp. Sea Salt
  • 1 packet Stevia or 1 tsp. Xylitol
  • 1/4 c. Virgin Olive Oil
  • 1 c. shredded Almond or Rice Cheese (if you are eating dairy, use 3/4 c. Parmesan Cheese)

Preheat oven to 325º F (165º C).

Place tomatoes on large baking sheet lined with parchment paper.

Mix the rest of the ingredients in a bowl.  Divide bread mixture evenly among the tomatoes, pressing down a little.

Place in middle of oven and bake for 35 - 40 minutes, or until tops are crisp and tomatoes are soft.

Excellent with grilled meats... choose organic chicken, wild caught fish, or a 3 oz. serving of grass-fed lamb or beef.

~ Bon Apetit! ♥

Rigatoni and Veggies

Dinner in a Flash

I had some left over Pasta noodles, zucchini and broccoli. I decided to toss them all together with a spicy sauce rich in antioxidants... due to the Garlic and Tomatoes (Lycopenes)... for a healthy and quick dinner.

Use any combination of veggies you have on hand.

  • 2 c. whole wheat Rigatoni, cooked per directions (I use Fiber Gourmet brand, or Al Dente Carba) Substitute Brown Rice pasta for Wheat-Free version.
  • 1/2. sun-dried Tomatoes in oil, chopped up in blender
  • 1/4 c. hot Water
  • 1/2 c. each lightly steamed Zucchini and Broccoli, bite size pieces
  • 2 cloves organic Garlic, minced
  • 1/4 tsp. Sea Salt
  • 1/4 tsp. Black Pepper
  • 1/4 tsp. Oregano
  • 1/4 tsp. Red Chili Flakes (opt.)
  • 1/4 c. organic flat leaf Parsley, chopped

Place pasta, tomatoes and water in a pan over medium heat. Stir.

Add veggies, garlic and spices. Cover and simmer over low heat until warm...about 10 minutes.  Add parsley.

Serve with a small slice of Whole Grain bread (Udi't Millet or TJ's Flaxseed) sprinkled with virgin Olive Oil and organic Garlic Powder.

The two Breads mentioned above meet our Formula for 'Healthy Carbs'.   ~ Buon Apetito! ♥

Make it Colorful!

Breakfast Buzz

The best possible plate of food is a ColorFULL one.  The more the colors (and I don't mean food coloring sneaky peak) the better for you.

I posted a Breakfast Idea that included vegetables a few days ago, and mentioned that in Mediterranean countries the lack of fresh veggies at the table is unheard of.  Tomatoes, cucumber, fresh mint, parsley, olives, radish, and yes, even pickles are a common feature.

Since I am off dairy completely(with the exception of Whey Protein which has anti-tumor benefit), I eat Rice or Almond Cheese.

To the right is the yummy and healthy Flour-less Flaxseed Pancake!  I sprinkled mine with cinnamon (anti-oxidant power) and Stevia.

My big bunch of Dandelion greens called me this morning, and they are so good wrapped around an Olive and stuffed in a pita bite that I happily included them on my plate.

Fresh Tomatoes sprinkled with dried mint (I make my own), and half an Avocado with salsa and lemon juice (more anti-oxidant power).

Here's a tip..

Bright and vividly colored vegetables—such as the ones used in salads and salsas—are rich in carotenoids, powerful plant pigments that reduce your risk of cancer, heart disease, and cataracts. But here's a little-known secret: To fully benefit from these disease-fighting compounds, you need to eat them with fat. In fact, Ohio State University researchers found that people who ate a salad topped with half an avocado absorbed five to 10 times more beta-carotene and lutein—carotenoids found in carrots and spinach, respectively—than those who had salads sans the fatty fruit. And eating avocado with salsa boosted the absorption of lycopene—a carotenoid in tomatoes—by almost five times.

"Fatty acids are needed to help carotenoids dissolve in the intestines," says lead study author Steve Schwartz, Ph.D. "These lipids are also an essential part of creating lipoproteins, which transport the carotenoids in the bloodstream."

~ Ye-haw! ♥

Hoda's Fresh Salsa with Pear

After my massage therapy appointment this morning, I headed for Whole Foods to replenish my veggie bins. It's a bright, warm, sunny day in Northern California...a day that calls to you to walk among the produce bins!

I had a list.. and I allow myself to add about 4-5  things depending on what looks good that day.  Well, I came back with a couple of bags full, and laid them out on the counter to figure out what I wanted to play with first.  Since the bunch of Cilantro was huge, I decided to make it the star of this morning's creation.

I love pears when they're still crisp, so I picked one of them as the co-star.

2 cups packed organic Cilantro, chopped 1 med. ripe organic Tomato, chopped 1/2 Anaheim or Poblano pepper, minced 2 Tbs. minced organic Shallot 1/2 small under-ripe pear, diced 2 tsp. lemon juice 1 tsp. cider vinegar 1/2 tsp. Tabasco.. or your favorite chili sauce 1/2 tsp. salt.. or to taste

Mix all veggies and pear.  In small bowl, combine lemon, vinegar, and Tabasco, stir.  Add to veggies with salt, and mix.

Enjoy with homemade whole wheat pita chips*.

* Stack three loaves of whole wheat pita bread, and slice into 8 wedges like a pizza, or into squares. Separate the tops from the bottoms and place single layers on cookie sheets.  Mist lightly with virgin olive oil, and if desired a sprinkling of organic Garlic salt.

Bake in 400º oven until lightly brown. About 4-5 minutes. Time will depend on thickness of pita bread... so watch carefully because they can burn easily.

~ Cheers! ♥

Heirloom Tomato Salad with Mint

Nothing is as refreshing to me as the flavors of fresh, vine-ripe tomatoes and freshly chopped mint. Add a drizzle of virgin olive oil and a light sprinkle of salt... and you're done! Well, this recipe adds two B's to raise the taste-bud orgy...basil and balsamic vinegar.

3 Tbs. Balsamic vinegar 1 Tbs. extra virgin Olive oil 3 lbs. mixed organic heirloom Tomatoes, firm 3 Tbs. fresh organic Mint, chopped 3 Tbs. fresh organic Basil, chopped Salt and cracked black pepper Shredded rice or almond cheese (if you can eat dairy, use Asiago shavings)

In a small bowl, mix/whisk together oil and vinegar.

Rinse and core tomatoes, and slice 1/3" thick. Arrange on a platter in layers drizzling dressing over tomatoes and sprinkle mint, basil, salt, pepper and cheese evenly over each layer.

Cover and chill at least 30 minutes or up to 4 hours.

~ Cheers! ♥

Fasoulia (Lima Bean Stew)

This is one of my all-time favorite comfort foods! Mom made Fasoulia practically every other week, because we loved it. It's the Lebanese equivalent of Chili, except we serve it over rice. I often omit the meat for a tasty vegetarian version. Traditionally either Lima or Pinto beans are used, but my family ask for Kidney beans.

This recipe is high in fiber and protein, and is rich in lycopene...a cancer fighter, especially for prostate cancer.

Fasoulia or Lebanese Lima Bean Stew

  • 1 Tbs. extra Virgin Olive Oil
  • 1 medium white organic Onion, chopped
  • 6 oz. grass-fed Beef or Lamb, cut into 1/2" cubes (omit for Vegan version)
  • 1 1/2 c. boiling Water or hot Green Tea
  • 4 cups organic Lima, Kidney or Pinto beans (boiled or canned)
  • 2 Tbs. organic Tomato Paste
  • 1 tsp. Allspice
  • 1/2 tsp. Cinnamon
  • 1/4 tsp. Black pepper
  • 1 - 1-1/2 tsp. Sea Salt (to taste)
  • 1/4 tsp. Cayenne Pepper (optional)

Place medium size pot over medium heat for 1 minute. Add olive oil to pot and wait 2 minutes. Add the onion and gently saute, stirring, until they turn translucent. (Remember to turn heat down a little if the onions start to really sizzle, we don't want to burn the oil.)

Add the cubed meat, and stir until meat is no longer pink on the outside. Add boiling water, cover and simmer on low heat for 25 -30 minutes, until meat is tender.

Add the beans, tomato paste and spices.  Return heat to medium.

If needed add another 1/2 c. of water to keep liquid level with beans. Stir well. Once stew begins to bubble, cover and simmer for another 20 minutes. Taste and adjust salt.

Serve over Brown and Wild Rice or Whole Wheat Bulgur Pilaf.

~ Sahtein (double health)! ♥

Tomatoes and Their Stunning Health Benefits

Lycopene is found in cooked tomatoes and is responsible for its anticancer properties and rich red color. Anything made with cooked tomatoes is rich in lycopene.
Unlike other veggies, tomatoes get better with heat!
Cooking allows for better absorption of lycopene in the body.
Fats increase availability of lycopene to the body, so cooking tomatoes with olive oil enhances the amount of lycopene that can be absorbed. Italians have it right!
 
There may be a link between low incidence of prostate cancer and tomato consumption. Its anticancer effect may be attributed to its action as an antioxidant, or it may act directly on certain enzymes interfering with androgen signals, and disturbing the growth of tumors. Lycopene tends to accumulate in the prostate area so it is recommended for helping protect against prostate cancer.

According to a Study funded by the NIH (National Institutes of Health) in 2005:

"Epidemiological evidence associating the decreased risk of prostate cancer with frequent consumption of tomato products inspired us to conduct a small intervention trial among patients diagnosed with prostate adenocarcinoma.
Tomato sauce pasta was consumed daily for 3 weeks before their scheduled prostatectomy, and biomarkers of tomato intake, prostate cancer progression and oxidative DNA damage were followed in blood and the available prostate tissue.
The whole food intervention was so well accepted by the subjects that the blood lycopene (the primary carotenoid in tomatoes responsible for their red color) doubled and the prostate lycopene concentration tripled during this short period.
Oxidative DNA damage in leukocytes and prostate tissues was significantly diminished, the latter mainly in the tumor cell nuclei, possibly due to the antioxidant properties of lycopene.
Quite surprising was the decrease in blood prostate-specific antigen, which was explained by the increase in apoptotic death of prostate cells, especially in carcinoma regions.
 Prostate cancer cell cultures (LNCaP) were also sensitive to lycopene in growth medium, which caused an increased apoptosis and arrested the cell cycle.
A possible explanation of these promising results may reside in lycopene effects on the genes governing the androgen stimulation of prostate growth, cytokines and on the enzymes producing reactive oxygen species, all of which were recently discovered by nutrigenomic techniques.
Other phytochemicals in tomato may act in synergy with lycopene to potentiate protective effects and to help in the maintenance of prostate health."
Naturally, tomato paste has the highest lycopene content of all tomato-based products.  Tomato paste (or sundried tomatoes) can be added to stews, egg dishes, sauces, and soups.
Our family loves a good quality organic tomato paste spread on whole grain toast with a drizzle of olive oil and a light sprinkle of salt!
Click here for an Antioxidant Rich Pasta Recipe.
Buon Apetito! ♥