Internationally-minded, mostly healthy recipes

[Guest guest]

I'm working on an article about how to lose weight on gluten-free,

allergen-free diets (including vegan options, though not only vegan). One

of the tenets of my article is that we often can succeed less expensively

and more healthfully on these diets if we incorporate a whole range of whole

grains and recipes based in food cultures found outside Western ones---so

Asian, African, Native American, South American, etc. recipes and grains.

If you have a recipe that you think I should play with and maybe incorporate

into the meal plan of my article, I'd love it if you would respond to this

thread or email me the recipe privately at sally.parrott.

 

Sally

 

 

 

[Guest guest]

I would love to hear responses to Sally's question and I think others

would as well. Please post to the group --- I think eating globally

with native recipes of many cultures is a wonderful way to incorporate

our dietary needs into our lifestyle.

 

LaDonna

 

 

 

On Mon, Feb 23, 2009 at 10:16 AM, Sally Parrott Ashbrook

<sally.parrott wrote:

> I'm working on an article about how to lose weight on gluten-free,

> allergen-free diets (including vegan options, though not only vegan). One

> of the tenets of my article is that we often can succeed less expensively

> and more healthfully on these diets if we incorporate a whole range of whole

> grains and recipes based in food cultures found outside Western ones---so

> Asian, African, Native American, South American, etc. recipes and grains.

> If you have a recipe that you think I should play with and maybe incorporate

> into the meal plan of my article, I'd love it if you would respond to this

> thread or email me the recipe privately at sally.parrott.

>

> Sally

>

>

[Guest guest]

I am with LaDonna and think most of what people might want to share would be

great for the group, but I specifically said people could reply to me

privately in case anyone has non-vegan recipes to share. So vegan

recipes, post away! Non-vegan ones, please email me privately.

 

Sally

 

On Mon, Feb 23, 2009 at 1:24 PM, Gracious Hospitality <

gracioushospitality wrote:

 

> I would love to hear responses to Sally's question and I think others

> would as well. Please post to the group --- I think eating globally

> with native recipes of many cultures is a wonderful way to incorporate

> our dietary needs into our lifestyle.

>

> LaDonna

>

>

> On Mon, Feb 23, 2009 at 10:16 AM, Sally Parrott Ashbrook

> <sally.parrott <sally.parrott%40gmail.com>> wrote:

> > I'm working on an article about how to lose weight on gluten-free,

> > allergen-free diets (including vegan options, though not only vegan). One

> > of the tenets of my article is that we often can succeed less expensively

> > and more healthfully on these diets if we incorporate a whole range of

> whole

> > grains and recipes based in food cultures found outside Western ones---so

> > Asian, African, Native American, South American, etc. recipes and grains.

> > If you have a recipe that you think I should play with and maybe

> incorporate

> > into the meal plan of my article, I'd love it if you would respond to

> this

> > thread or email me the recipe privately at

sally.parrott<sally.parrott%40gmail.com>

> .

> >

> > Sally

> >

> >

[Guest guest]

, Gracious Hospitality

<gracioushospitality wrote:

>

> I would love to hear responses to Sally's question and I think others

> would as well. Please post to the group --- I think eating globally

> with native recipes of many cultures is a wonderful way to incorporate

> our dietary needs into our lifestyle.

>

> LaDonna

 

My hubby is from west africa and my favorite there was groundnut soup.

 

It's hard for me to write a recipe (I do it by appearance and taste

usually), but I'll try. This makes a big pot, and it reduces, so you

need a really big soup pot to start, and takes a few hours to cook,

but it freezes well. I've also used almond butter, and I'd like to

try the sunbutter for my nut allergic daughter, but haven't yet.

 

Groundnut Soup

 

1 jar unsweetened (natural) peanut butter - very important not to use

the kind with sugar!

 

1 small can (or so) of tomato paste (should have a rosy appearance

after adding )

 

1 large red onion

hot, whole peppers to taste (you can skip this if you don't like it hot)

 

salt to taste

 

seasoning cube or two (there they use " Maggi cube " which has meat base

and maybe gluten, I usually use a veggi version if I'm making it for

myself)

 

 

You take the peanut butter and by hand (don't even try to do this with

a spoon, lol, it's a lot easier to get your hands in there and squish

it) squish the peanut butter with some water until it is smooth and

easily mixable with additional water.

 

Blend (in blender) onion, hot pepper, and tomato paste if you want (or

you can add tomato paste separately, doesn't matter) with water, then

add to peanut paste/water mixture. Add seasoning cubes and a little

salt, but not too much because it'll reduce. Add plenty of water, it

should be quite watery.

 

Cook for a loooooooong time (usually 3-4 hours or so for a large pot).

You'll notice a difference in color and taste when it's cooked long

enough, also the oil will separate from the peanut paste/butter.

 

In west africa, where he's from, they wouldn't dream of making this

without meat, lol, to " flavor " it. I've had it with okra (personally

a little slimy for me - if you want, just add at some point in the

cooking), garden eggs (like mini eggplants), mushrooms, and I always

prefer to eat it with black eyed peas - cooked separately and added in

the bowl after I've dished out my portion.

 

Traditionally, it would be served with one of a few different

starches, the one here that is easily replicated is 'rice balls'.

Basically you overcook plain rice (with salt to taste) and mash it

into a ball. I'm hopeless at this (though it seems like it would be

easy, right?) and always leave it to my hubby, who makes them expertly.

 

Traditionally, eaten with your hands, but you can certainly use a

spoon if you wish.

 

Hopefully I'm not forgetting anything. I learned to make it by

someone showing me, so normally I add ingredients until it

looks/tastes right, and cook it until it's done. (which i know isn't

a lot of help if you've never made it before).

[Guest guest]

Thanks. That sounds creamy and delicious!

 

On Tue, Feb 24, 2009 at 11:12 AM, akua456 <akua456 wrote:

 

> --- In

<%40>,

> Gracious Hospitality

>

> <gracioushospitality wrote:

> >

> > I would love to hear responses to Sally's question and I think others

> > would as well. Please post to the group --- I think eating globally

> > with native recipes of many cultures is a wonderful way to incorporate

> > our dietary needs into our lifestyle.

> >

> > LaDonna

>

> My hubby is from west africa and my favorite there was groundnut soup.

>

> It's hard for me to write a recipe (I do it by appearance and taste

> usually), but I'll try. This makes a big pot, and it reduces, so you

> need a really big soup pot to start, and takes a few hours to cook,

> but it freezes well. I've also used almond butter, and I'd like to

> try the sunbutter for my nut allergic daughter, but haven't yet.

>

> Groundnut Soup

>

> 1 jar unsweetened (natural) peanut butter - very important not to use

> the kind with sugar!

>

> 1 small can (or so) of tomato paste (should have a rosy appearance

> after adding )

>

> 1 large red onion

> hot, whole peppers to taste (you can skip this if you don't like it hot)

>

> salt to taste

>

> seasoning cube or two (there they use " Maggi cube " which has meat base

> and maybe gluten, I usually use a veggi version if I'm making it for

> myself)

>

> You take the peanut butter and by hand (don't even try to do this with

> a spoon, lol, it's a lot easier to get your hands in there and squish

> it) squish the peanut butter with some water until it is smooth and

> easily mixable with additional water.

>

> Blend (in blender) onion, hot pepper, and tomato paste if you want (or

> you can add tomato paste separately, doesn't matter) with water, then

> add to peanut paste/water mixture. Add seasoning cubes and a little

> salt, but not too much because it'll reduce. Add plenty of water, it

> should be quite watery.

>

> Cook for a loooooooong time (usually 3-4 hours or so for a large pot).

> You'll notice a difference in color and taste when it's cooked long

> enough, also the oil will separate from the peanut paste/butter.

>

> In west africa, where he's from, they wouldn't dream of making this

> without meat, lol, to " flavor " it. I've had it with okra (personally

> a little slimy for me - if you want, just add at some point in the

> cooking), garden eggs (like mini eggplants), mushrooms, and I always

> prefer to eat it with black eyed peas - cooked separately and added in

> the bowl after I've dished out my portion.

>

> Traditionally, it would be served with one of a few different

> starches, the one here that is easily replicated is 'rice balls'.

> Basically you overcook plain rice (with salt to taste) and mash it

> into a ball. I'm hopeless at this (though it seems like it would be

> easy, right?) and always leave it to my hubby, who makes them expertly.

>

> Traditionally, eaten with your hands, but you can certainly use a

> spoon if you wish.

>

> Hopefully I'm not forgetting anything. I learned to make it by

> someone showing me, so normally I add ingredients until it

> looks/tastes right, and cook it until it's done. (which i know isn't

> a lot of help if you've never made it before).

>

>

>

 

 

 

--

" This isn't a matter of Republican and Democrat. It's not liberal. It's not

conservative. It's simply common sense. This is a national emergency. . . .

You have to be honest about the way the biosphere works, and we have to move

this country very rapidly in a different direction. " --John Orr

 

 

 

[Guest guest]

This sounds delicious! Thank you for sharing your recipe and technique.

 

LaDonna

 

 

 

On Tue, Feb 24, 2009 at 8:12 AM, akua456 <akua456 wrote:

> , Gracious Hospitality

 

> My hubby is from west africa and my favorite there was groundnut soup.

>

> It's hard for me to write a recipe (I do it by appearance and taste

> usually), but I'll try. This makes a big pot, and it reduces, so you

> need a really big soup pot to start, and takes a few hours to cook,

> but it freezes well. I've also used almond butter, and I'd like to

> try the sunbutter for my nut allergic daughter, but haven't yet.

>

> Groundnut Soup

>

> 1 jar unsweetened (natural) peanut butter - very important not to use

> the kind with sugar!

>

> 1 small can (or so) of tomato paste (should have a rosy appearance

> after adding )

>

> 1 large red onion

> hot, whole peppers to taste (you can skip this if you don't like it hot)

>

> salt to taste

>

> seasoning cube or two (there they use " Maggi cube " which has meat base

> and maybe gluten, I usually use a veggi version if I'm making it for

> myself)

>

> You take the peanut butter and by hand (don't even try to do this with

> a spoon, lol, it's a lot easier to get your hands in there and squish

> it) squish the peanut butter with some water until it is smooth and

> easily mixable with additional water.

>

> Blend (in blender) onion, hot pepper, and tomato paste if you want (or

> you can add tomato paste separately, doesn't matter) with water, then

> add to peanut paste/water mixture. Add seasoning cubes and a little

> salt, but not too much because it'll reduce. Add plenty of water, it

> should be quite watery.

>

> Cook for a loooooooong time (usually 3-4 hours or so for a large pot).

> You'll notice a difference in color and taste when it's cooked long

> enough, also the oil will separate from the peanut paste/butter.

>

> In west africa, where he's from, they wouldn't dream of making this

> without meat, lol, to " flavor " it. I've had it with okra (personally

> a little slimy for me - if you want, just add at some point in the

> cooking), garden eggs (like mini eggplants), mushrooms, and I always

> prefer to eat it with black eyed peas - cooked separately and added in

> the bowl after I've dished out my portion.

>

> Traditionally, it would be served with one of a few different

> starches, the one here that is easily replicated is 'rice balls'.

> Basically you overcook plain rice (with salt to taste) and mash it

> into a ball. I'm hopeless at this (though it seems like it would be

> easy, right?) and always leave it to my hubby, who makes them expertly.

>

> Traditionally, eaten with your hands, but you can certainly use a

> spoon if you wish.

>

> Hopefully I'm not forgetting anything. I learned to make it by

> someone showing me, so normally I add ingredients until it

> looks/tastes right, and cook it until it's done. (which i know isn't

> a lot of help if you've never made it before).

>

>

[Guest guest]

First I'd like to mention where I buy produce. I live in Pittsburgh, PA and

we have an area here called the strip district. I don't know if any such

place exist in other cities, but if you have an area like this, definitely

check it out! I often walk out with two bags full of fresh, organic produce

for about $10! Even at the farmers markets I'd spend about $25 on the same

amount of produce and probably close to $50 in a regular grocery story!

 

Next I shop a lot online and check out specials and sales. Vitacost.com has

discounted prices and $4.99 flat rate shipping. There are also rebate offers

but read the fine print! They have a limited selection of GF products, but

flours, bread crumbs and grains can be bought in bulk quantities as they

have a long shelf life. Whole Foods puts out a booklet that has coupons in

it. When I first go into the store I pick up one and scan through the

coupons and the sales. Recently they had lumberg rice on sale and $1 off

coupons. They also currently have the Amy's brand single serve pizzas with a

$1/2 coupon, and they have come out with a vegan/GF cheese pizza which is

quite good! (Just an FYI)

 

Currently I have been into curry! One of the really great things about

ethnic cooking is you can use virtually whatever you have in the way of

veggies. I have made curried veggies with jasmin rice 3 times over the past

2 months and I've used a variation of veggies depending on what I had on

hand. So play with this and use whatever veggies you like. I also use a

small amount of curry powder because we like it mild, so spice it up more if

you like!

 

1 firm eggplant cubed

1 cauliflower cut up (or broccoli)

1lb mushrooms (whatever you like) sliced

1 red onion, chopped

1 large or 2 small zucchini or yellow squash, cubed (or use one of each)

1 can of chick peas, drained and rinsed

1 cup of sliced okra

1-2 red peppers, small slices

I've also used peas, carrots, and sweat potatoes in some variations with

some of the other veggies.

 

1 can coconut milk

curry powder to taste ( I use 3-4 TBLS for mild)

a little olive oil for sauteing veggies

2-3 tsp fresh ground ginger

1-2 cloves garlic, or garlic powder

a little sea salt to taste

1 tsp cumin seeds (optional)

 

2-3 cups of rice

Plantain chips (optional)

 

Saute veggies, starting with the onion and red pepper. I like to carmalize

them. Add in veggies as you go depending on what your using and how long

they take to soften. Add in all the spices and toss letting the flavors

meld. Once everything is cooked and blended well, add in the coconut milk

and let simmer until thick and colored with all the spices. In the mean

time, if you have a rice cooker, have your rice cooking in it. Try to plan

it so that everything is done around the same time. Serve hot with plantain

chips on the side.

*I like to mix the rice in with the veggies but many people like the rice

served on the side. Whatever works best for you is fine. I also love the

flavor of of the curried veggies and rice with plantain chips. A few people

I know hate plantain chips and prefer not eat them. Everyone who has tried

my mild version has loved it! In fact, my guy said it was the talk of the

work place for 2 weeks after I made it for his one friends birthday and

nobody could believe it all cost me less than $10 to make!

 

 

Jae

 

On Mon, Feb 23, 2009 at 1:16 PM, Sally Parrott Ashbrook <

sally.parrott wrote:

 

> I'm working on an article about how to lose weight on gluten-free,

> allergen-free diets (including vegan options, though not only vegan). One

> of the tenets of my article is that we often can succeed less expensively

> and more healthfully on these diets if we incorporate a whole range of

> whole

> grains and recipes based in food cultures found outside Western ones---so

> Asian, African, Native American, South American, etc. recipes and grains.

> If you have a recipe that you think I should play with and maybe

> incorporate

> into the meal plan of my article, I'd love it if you would respond to this

> thread or email me the recipe privately at

sally.parrott<sally.parrott%40gmail.com>

> .

>

> Sally

>

>

[Guest guest]

, Gracious Hospitality

<gracioushospitality wrote:

>

> This sounds delicious! Thank you for sharing your recipe and technique.

>

 

I think the technique is as important as the ingredients, though it's

nice that there are relatively few ingredients. It was also my

favorite meal when I lived in ghana, nice that it is also something

that is easily made here! My hubby was shocked the first time I made

it and it turned out good, lol. (My other attempt prior to that at a

ghanaian meal was a disaster - not this though)

[Guest guest]

Thanks, Jae! Curry's a staple for me, too.

 

On Tue, Feb 24, 2009 at 12:47 PM, Jae Jones <recyclednew wrote:

 

> First I'd like to mention where I buy produce. I live in Pittsburgh, PA

> and

> we have an area here called the strip district. I don't know if any such

> place exist in other cities, but if you have an area like this, definitely

> check it out! I often walk out with two bags full of fresh, organic produce

> for about $10! Even at the farmers markets I'd spend about $25 on the same

> amount of produce and probably close to $50 in a regular grocery story!

>

> Next I shop a lot online and check out specials and sales. Vitacost.com has

> discounted prices and $4.99 flat rate shipping. There are also rebate

> offers

> but read the fine print! They have a limited selection of GF products, but

> flours, bread crumbs and grains can be bought in bulk quantities as they

> have a long shelf life. Whole Foods puts out a booklet that has coupons in

> it. When I first go into the store I pick up one and scan through the

> coupons and the sales. Recently they had lumberg rice on sale and $1 off

> coupons. They also currently have the Amy's brand single serve pizzas with

> a

> $1/2 coupon, and they have come out with a vegan/GF cheese pizza which is

> quite good! (Just an FYI)

>

> Currently I have been into curry! One of the really great things about

> ethnic cooking is you can use virtually whatever you have in the way of

> veggies. I have made curried veggies with jasmin rice 3 times over the past

> 2 months and I've used a variation of veggies depending on what I had on

> hand. So play with this and use whatever veggies you like. I also use a

> small amount of curry powder because we like it mild, so spice it up more

> if

> you like!

>

> 1 firm eggplant cubed

> 1 cauliflower cut up (or broccoli)

> 1lb mushrooms (whatever you like) sliced

> 1 red onion, chopped

> 1 large or 2 small zucchini or yellow squash, cubed (or use one of each)

> 1 can of chick peas, drained and rinsed

> 1 cup of sliced okra

> 1-2 red peppers, small slices

> I've also used peas, carrots, and sweat potatoes in some variations with

> some of the other veggies.

>

> 1 can coconut milk

> curry powder to taste ( I use 3-4 TBLS for mild)

> a little olive oil for sauteing veggies

> 2-3 tsp fresh ground ginger

> 1-2 cloves garlic, or garlic powder

> a little sea salt to taste

> 1 tsp cumin seeds (optional)

>

> 2-3 cups of rice

> Plantain chips (optional)

>

> Saute veggies, starting with the onion and red pepper. I like to carmalize

> them. Add in veggies as you go depending on what your using and how long

> they take to soften. Add in all the spices and toss letting the flavors

> meld. Once everything is cooked and blended well, add in the coconut milk

> and let simmer until thick and colored with all the spices. In the mean

> time, if you have a rice cooker, have your rice cooking in it. Try to plan

> it so that everything is done around the same time. Serve hot with plantain

> chips on the side.

> *I like to mix the rice in with the veggies but many people like the rice

> served on the side. Whatever works best for you is fine. I also love the

> flavor of of the curried veggies and rice with plantain chips. A few people

> I know hate plantain chips and prefer not eat them. Everyone who has tried

> my mild version has loved it! In fact, my guy said it was the talk of the

> work place for 2 weeks after I made it for his one friends birthday and

> nobody could believe it all cost me less than $10 to make!

>

> Jae

>

> On Mon, Feb 23, 2009 at 1:16 PM, Sally Parrott Ashbrook <

>

> sally.parrott <sally.parrott%40gmail.com>> wrote:

>

> > I'm working on an article about how to lose weight on gluten-free,

> > allergen-free diets (including vegan options, though not only vegan). One

> > of the tenets of my article is that we often can succeed less expensively

> > and more healthfully on these diets if we incorporate a whole range of

> > whole

> > grains and recipes based in food cultures found outside Western ones---so

> > Asian, African, Native American, South American, etc. recipes and grains.

> > If you have a recipe that you think I should play with and maybe

> > incorporate

> > into the meal plan of my article, I'd love it if you would respond to

> this

> > thread or email me the recipe privately at

sally.parrott<sally.parrott%40gmail.com>

> <sally.parrott%40gmail.com>

> > .

> >

> > Sally

> >

> >