Inspired Crispy Tofu With Spinach

Tags

dinner, food, Recipes, vegan, vegetarian

Warm a shallow pan on a medium high heat * Add four handfuls of baby spinach to the pan with a splash of water * Cover the pan and leave it to wilt with a few stirs – about 2 – 3 minutes * Once wilted place the spinach in a high-speed blender with 3/4 cup of water and blend until smooth * Set the spinach puree to the side * Place the new pan back over the medium heat and add 2 Tbsp of olive oil * Once warm add the a tsp of cumin seeds and cook for thirty seconds (until fragrant) * Next add one diced onion, four cloves of finely chopped garlic, a chunk of grated ginger and a pinch of salt * cook on medium heat for 10 minutes or until golden and translucent * Prepare the tofu in a bowl by cutting a block into 3/4 inch cubes – cover with 3 Tbsp of nutritional yeast and 3 Tbsp of olive oil * stir the until it becomes pastie * Set a large frying pan over medium low heat and once warm add the tofu * Cook for 8 t0 10 minutes, turning every 2 minutes * Make sure the tofu is crisp and golden all over * Remove from the heat and set aside * Add 1/2 tsp chilli powder and 2 handfuls of cherry tomatoes roughly chopped to the onion mixture and cook on a medium heat for 5 minutes * Wait until the tomatoes have started to break down * Roughly chop the remaining handful of spinach and mix it in with the blended spinach mix * Once it has come together and the spinach has wilted – season to taste and stir with the crispy tofu * Serve as it is with rice or whole meal flatbreads * Remember a block of tofu has a lot of protein (over 27 grams).

GRITS AND SWEET POTATO

This is a classic recipe of dry ingredients being added to wet ingredients * Mixing sweet potatoes into grits makes for a rich – creamy base for steamed shrimp * Good fresh stone ground grits are important and make a difference * Let’s start with two large sweet potatoes * Preheat the oven to 350 degrees * Bake sweet potatoes for about an hour * Then cool, peel and mash in a bowl – that’s set aside * Place one cup of stone ground grits near the mashed sweet potato bowl * that way both dry ingredients and can be added to the wet ingredients at the same time * Bring two cups water and two cups milk to a boil in a large saucepan with medium high heat * Gradually mix in one cup grits * Reduce heat to low and simmer * Stir frequently for 30 – 40 minutes until the water, milk and grits thickened * Stir in sweet potatoes – 3 Tbsp unsalted butter and any extra salt to taste * Let simmer for another 3 to 5 minutes * While the grits are simmering, boil and then steam the shrimp * Prepare side dishes of cocktail sauce or BBQ sauce for dipping * Balsamic vinegar, olive oil with garlic, salt and pepper can also be considered * be careful of the sweet potato grits serving portions * It has a lot of carbs in it

Facts About The African Nation CHAD

To the North is Libya

The Central African Republic and Cameroon are to the South and Southwest

Sudan is to the East

Niger and Nigeria are West of Chad

The Sahara Desert occupies roughly 1/3 of Chad

Desert in the north, semi-desert in the center, tropical and wet in the south

Northern Chad is now three regions: Tibesti Mtns in the east

The Ennedi: with plateau and natural waterhole in northern center

Borkou Region to the northwest

The Logone River (620 miles/1000 km) is Chads longest river

The capital city is N’Djamena

The National Museum of Chad is in N’Djamena

The hominid Toumai Skull (ancestor to homo sapiens) can be seen there

Northern Chad has camel racing

Named after a very large lake: Lake Chad

The lake is smaller and shrinking because of climate change

The winter dry season (Dec to Feb), with a relatively low temperature, is a very good time to visit

There are two official languages

Everyone in Chad learns Arabic and French

Most people speak three to five languages

More than 120 languages are spoken in Chad

Most languages spoken in Chad have their own Chadian versions

Chad’s enjoy eating a national dish of thick porridge made from millet or sorghum called BOULE

The currency in Chad is the Central African Franc (CFA) – (XAF) – (F,CFA)

The CFA is also the official currency of five other independent states: Cameroon, Central African Republic, Republic of Congo, Equatorial Guinea and Gabon

The CFA is pegged to the EURO at a fixed exchange rate of 1 EURO to 655.957 CFA

Polygamy and early marriage of women are accepted

The flag is tri-colored with vertical blue, gold and red stripes

Blue represents hope and red stands for unity

Southeastern Chad is home to the Zakouma National Park

It is a one of a kind National Park

C & O Potato Skins

Stuffed potato skins let’s you experiment with many different fillings * the possibilities are endless; consider bacon and bean, pesto, and chili * Cheese and Onion Stuffed Potato Skins is a recipe that mostly uses everyday ingredients * the most exotic item is sriracha chili sauce * COSPS (cheese and onion stuffed potato skins) can also be topped with a mix of ketchup and hot sauce * Let’s get started by scrubbing four medium russet potatoes * Preheat the oven to 425 degrees F * Prick the potatoes all over with a fork and microwave on high for 10 minutes * Turn the potatoes over and microwave again for another 10 minutes * While waiting for the potatoes, stir one cup of cottage cheese, 1/2 finely chopped red onion, 1/2 tsp garlic paste, 1/2 tsp paprika and 1/2 tsp salt in a bowl * Place potatoes on a large aluminum foil lined baking sheet * Drizzle with oil and sprinkle all over with remaining 1/4 tsp salt * When potatoes are cool enough to handle, slice in half lengthwise * Scoop out the soft potato into the bowl with the cottage cheese mixture (being careful not to pierce the skins) * Place skins back on the baking sheet * Stir together potato and onion mixture until combined * Take care to make sure the potatoes are well mashed * Spoon evenly into potato skins * Drizzle with sriracha (or the ketchup/hot sauce mix) and sprinkle with cheese * Bake until cheese is bubbling and golden brown – 15 to 20 minutes * Sprinkle with scallions * One stuffed potato per person is plenty * Prep from start to finish is usually about 25 minutes

BURUNDI

Southeast of the Democratic Republic of the Congo, Rwanda to the north, The northeastern end of Lake Tanganyika (the world’s longest lake) is to the southwest, Tanzania to the east.

Maker of banana beer and wine.

The climate can be most pleasant.

Conflict and elite corruption have taken a huge toll on the country

The only place in the world where the umuvugangoma tree grows.

Drums in Burundi are made from this tree.

It takes years and years of practice to be a Burundi drummer.

While drumming wildly, men must also be able to dance, march and do acrobatics.

They must be able to do all this with a huge drum balanced on the head.

Boys are taught to play huge drums by their fathers.

The Royal Drummers of Burundi are powerful and awesome.

They make the whole world want to dance.

You can hear for yourself on the internet.

COMMODITY AND CURRENCY

An established coffee producer with good river distribution.

Also grows tea and cotton for export.

Precious metals such as gold and zirconium are mined.

An active supplier of skins for the international market.

One Burundi International Franc converts to .00035 US Dollar.

The currency symbol is FBU, not BIF (Burundi International Franc)

The Burundi International Franc (FBU) is divided into 100 centimes

Authentic Broccoli Pepper Soup

This is an authentic multi vegetable soup that will take your taste buds by surprise * Be careful, this is a soup you probably have never experienced before * On my Food for Health website it is referred to as an antivirus probiotic wonder * It is easy to make because their is no junk in it * Some broccoli, green pepper, vadallia onion, vegetable stock, and salt, pepper – with a touch of chili powder * Here is the mix * steam a bunch of broccolli… sautie 1/2 of green pepper and 1/4 vad onion * Place the veggies into a blender * Add the vegetable stock water from the bottom pan of the steamer to the blender * (You may want to add addition vegetable stock from a carton) * Just a pinch of chili powder with some salt and pepper and press the start button on your blender * Let it spin until it is well blended and still hot * Pour the ABP Soup into a mug and drink it casually for a relaxing moment and a cleansing antivirus for digestion * Like many good things…the pleasure can be doubled if shared with a friend!

FUN FACTS ABOUT SAO TOME AND PRINCIPE

It is a country made up of two islands and four islets in the Atlantic Ocean

Rain forests cover the island’s mountains

The forests make the mountains look emerald green

Fisherman drop their nets into crystal clear blue water

White sandy beaches are filled with sun bathers and tourists

Much of the world’s cocoa is grown by farmers on the islands

Cocoa beans are used to make chocolate and sweet things

Cocoa is also used to make beauty products

Commodity and Currency

The dobra is the official currency of the equatorial African island nation of Sao Tome and Principe.The dobra is abbreviated as STD in foreign currency markets. The dobra is issued and maintained by the country’s central bank, Banco Central de Sau Tome e Principe. It is pegged to the Euro at 1 EUR to 24,500 STD.

The economy was largely dependent on the production and export of cocoa beans. However, strong demand, a global shortfall in production, bad weather forecasts (El Nino) in West Africa, the increase in fertilizer prices due to the war in Ukraine…will all negatively affect cocoa output. Hence, the prices for cocoa are trading at their highest level in nearly four decades and demand for cocoa will continue to exceed the supply. Chocolate, long considered the affordable luxury must be reconsidered if deforestation takes place to accommodate more supply. Inflationary pressures are sure to continue for cocoa, sugar and coffee, but more so for cocoa.

Cauliflower Cheese Steaks

Feel free to add real steak to this dish if you wish * The main body of this recipe refers to the cutting vertically through the middle of the cauliflower head etc., to create steak-like slabs of cauliflower * Let’s take it from the start * Tear off the inedible leaves and cut off the base of the stem * Keep the core intact * Cut vertically through the middle of the cauliflower * now cut 1-inch slices * Place the cauliflower steaks in a bowl and coat them with a marinade made with the following * 1 Tsp lemon juice, 3 Tbsp olive oil, 2 Tbsp basil, pinch of oregano, pinch of red pepper flakes, pinch of coriander, pinch of paprika, pinch of cumin, salt and pepper to taste * Place the steaks on a lined baking sheet and generously coat the rest of the marinade over them * Grate 7 ounces of your favorite cheese over the top…my favorite is Jarlsberg * In a 425-degree oven roast until golden brown ( about 15-20 minutes) * A sauce can be spooned over the steaks when removed from the oven * Serve and enjoy * Can’t think of a good sauce…try Tahini sauce by mixing juice of 1 lemon, pinch of zest, 1/2 cup tahini paste, double pinch of parsley and cold water as needed * If 1 clove of garlic is mixed with the lemon juice – strain it away adding above ingredients * This dish is also good with chicken cutlets rather than steak

Five good meal delivery services for seniors: Home Chef, Magic Kitchen, Snap Kitchen, Silver Cuisine and Every Plate…try a few different services before committing to one.

Central African Countries With Exchange Rates To US Dollar

Cameroon uses the Central African CFA Franc: 1 US Dollar buys 593.72 CFA (foreign exchange symbol XAF)

Central African Republic uses the Central African CFA Franc: 1 US Dollar buys 594.87 CFA (foreign exchange symbol XOF)

Chad uses the Central African CFA Franc: 1 US Dollar buys 594.46 CFA (foreign exchange symbol XAF)

Sao Tome and Principe use the dobra (Db): 1 US Dollar buys 22,823.99 Sao Tome Dobra (foreign exchange symbol STD)

Central African Republic Fact Sheet

CAR is hundreds of miles from the sea.

It is on a high plateau with grassy savannas and thick forests.

The skies shine with bright stars over the savanna.

Over six hundred species of butterflies flutter through the forests.

Under CAR’s soil lie gold, uranium, oil and diamonds.

Compasses don’t work in CAR because of a strong magnetic field under the ground.

Carrot Ginger Soup

A favorite around the March 12 time change * And the Winter to Spring season change * It is also a popular soup in Ecuador, where soups are served with most afternoon meals * Ingredients include: oil, carrots, sweet potato, red potato, salt, pepper, chopped red onion, garlic, grated fresh ginger, vegetable stock, red Fresno chile with seeds removed, cilantro, red curry paste, half and half cream, water * Heat oven to 400 degrees F * In a large bowl toss together 4 Tbsp oil (grapeseed) , 1 3/4 ponds of carrots, 1/2 pounds of sweet potato, 1/2 pounds of red potato – both kinds of potato peeled and cubed * 4 Tbsp red curry paste, salt and pepper * Make sure the vegetables are coated with red curry paste * Spread the vegetable mixture on two baking sheets lined with parchment paper * Roast until tender, about 35 to 40 minutes * In a large soup pot add 2 more Tbsp of of oil and heat it until it thins * Stir in 1 cup of chopped red onions and 1 red chile thinly sliced and cook 4 to 6 minutes until browned * Add 3 finely minced garlic cloves, 2 tsp grated ginger, 1 tsp salt and cook for 1 to 2 minutes until fragrant * Stir in 2 more Tbsp red curry paste until well mixed * Add 1 quart vegetable stock and roasted vegetables to the pot * Bring liquid to a simmer * Cook partly covered over medium-low heat until everything is very tender (15 to 20 minutes) * Using a blender , puree the soup – probably working in batches * Taste and season with salt or fish sauce * Taste the soup and if it tastes good… it is good to serve * Ladle the soup into bowls and place some cilantro on top * You may want to consider some sliced fresh serrano chile on top also * It should be enough for 6 servings, maybe more *

Believe It or Not Facts About Ecuador

Soup and stews are popular with the people

Ecuador is slightly smaller than the state of California

It is the fourth smallest nation in South America

Strong links to the ancient Inca empire.

Home to the wild Alpacas.

A country of four worlds; Pacific Coast, Gallapogos Islands, the Andean Highlands and Ecuadorian Amazon.

A family oriented people who enjoy horseback riding.

Ecuador’s colors are yellow, blue and red

!Que bonito/a eres! is a loving phrase.

It has a two season weather system: a rainy season and the summer dry season.

Neighboring countries are Columbia and Peru.

Most of the world’s bananas are grown in Ecuador.

Almost 70% of the people live in cities.

People travel from other countries to study in Ecuador.

Spain took control of the land in the 1500’s.

Ecuador became a free country in 1822.

The population is now over 16 million.

The society includes mestizo people, mulatto people, indigenas, traditionals and montuvios (from Africa and Europe).

About half of the Ecuadorian population is in service jobs.

Quito is the highest and oldest capital in the world

The population of Quito is about 1.5 million people.

The some streets of Quito are blocked on Sundays for walkers and bike riders.

The average temperature is 59 degrees to 72 degrees Fahrenheit in Quito.

Lebanese business people have been successful in Guayaquil.

People enjoy roasted guinea pig (cuy).

The avenue of volcanos lie along the western mountain chain.

The famous Cotopaxi volcano is part of the Andes Mountains.

The principal of compadres helps build a strong sense of community.

“Superfino” Panama hats originate in Ecuador.

Their is evidence that the Las Vegas culture was in Ecuador.

The Pan American Highway is Ecuador’s main road from Columbia to Peru.

Soccer is the most popular sport in Ecuador.

Ecuador’s government is multiparty republic.

The President is both Chief of State and the Head of Government.

Guillermo Lasso is President of Ecuador.

Ecuador is 109,484 square miles (the 74th largest country in the world).

Tap water is unsafe to drink.

BACAN, when used as an adjective or an expression, is a positive word for “cool”.

The Rights of Nature are encouraged in Ecuador.

Ecosystems have the right to exist, thrive, regenerate and flourish.

The land is seen as a community to which we belong.

Countless earthquakes and tremors due to tectonic plate movements take place.

South America’s largest cave system is here, “Los Tayos Caves”.

Ecuador is a recognized Center for Plant Diversity (CPD).

Ecuador grows balsa trees.

Balsa wood is prized for it’s light strong quality.

Pasillo music is played with a guitar and flute

The Galapagos Islands (19 of them) have Blue Footed Boobie birds.

Madagascar Morning Bliss

Here is a morning supplement protein drink and a digestive aid * The original recipe uses whole almonds and a piece of chameleon * * Instead of a chameleon part try two filets of grapefruit * Take 5 whole almonds and soak overnight in a cup of water * Drain the water and chop the almonds in a blender * Or use a few drops of almond extract to add almond flavor * Add 2 tbp of organic clove honey, one ounce of soy protein * Add a pinch of ground cinnamon and one cup of vanilla soy milk, one medium banana, and a tsp of aloe vera juice * Add three or four pieces of ice and blend until smooth * Serve in a 12 ounce glass (with a straw if served in a paper cup to go) * Enjoy it * Its best first thing in the morning *

Interesting facts about Madagascar

Madagascar is known as the island at the end of the earth

It split from India and the supercontinent about 88 million years ago

A nature lover’s dream – filled with plants and wildlife that cannot be seen anywhere else

Found 250 miles off the east coast of mainland Africa

It is the world’s fourth biggest island

Covering an area of almost 225,000 square miles, it is bigger than France

Madagascar’s flag is red, white and green

Referred to as the Great Red Island because the soil is abundant with iron and aluminum which produces brillant red colors

The capital city is Antananarius and is called “Tana” for short

Over 1.5 million people live in the capital Tana.

The current population of Madagascar is over 26.5 million people

It is truly chameleon country

Under French rule from 1837 to 1958

French, English and Malagasy are official Madagascar languages

Madagascar is home to more than two thirds of the world’s Vanilla fields

The periwinkle plant is harvested to produce drugs that treat high blood pressure and diabetes

The first settlers of Madagascar were of Malayo – Indonesian descent and migrated from Indonesia, Sumatra and Java

Today countries represented in Madagascar are France, China, and nearby Comoros Islands

Madagascar is famous for lemurs!

Western Madagascar has stunning karst limestone spires (much like the hoodoos in Bryce Canyon National Park in Utah)

The highest peak climbs 9,436 (2876 meters) – named Moromokotro.

It is customary to exhume past relatives from the grave and dance with them.

The largest lake is LAC Alaotra and it is surrounded by critical marsh land

Madagascar government is a multiparty republic with an Executive Branch (President and Prime Minister), Legislative Branch (National Assembly and Senate) and Judicial Branch (Supreme Court, High Constitutional Court and Court of Appeals)

The Madagascar ariary is the unit of currency. It is divided into 5 iramimbilanja. 1000 ariary can be exchanged for 23 US cents.

The government encourages tourism. It is the second largest foreign exchange earner in the country.

Madagascar is a poor country with an increasing population.

The natural resources are running out – including their valuable forests.

If it really existed, an anarchist colony in Madagascar called Libertatia, became a safe haven for pirates in the late 17th century.

CURRIED PLANTAIN

Cut up one large plantain into 3/8 inch slices * coat the plantain with 2 Tbsp lemon juice, 1/2 tsp curry powder and a pinch of salt * Turn on stove top and coat a fry pan with 2 Tbsp olive oil * fry the plantain until they are brown * drain on a paper towel and serve

Dominican Republic Facts

A charming, fruitful, scenic island with over 970 miles of coastline

The Dominican Republic is on the Island of Hispaniola.

It is between Cuba and Puerto Rico.

The longest river is the Rio Yaque del Norte.

A subway system opened in Santa Domingo in 2009.

Museums keep their doors open until midnight and entry is free.

Early cave art paintings can be viewed in many natural caves in the island.

A history of merengue, bachata, guira and salsa.

Every Sunday in February is Carnival in the Dominican.

Washington Heights, NYC has become home to many Dominican residents.

Truly a mixture of people from different backgrounds.

A history of dictators and mistreatment of people.

Also a country of new and unique customs.

Long distance swimmer Marcos Diaz is Dominican.

Oscar de la Renta is a world famous fashion designer from the Dominican Republic.

The first people to inhabit the island were Taino people – probably Arawak Indians from the Amazon (400 BC).

Cooking is influenced by Spanish, African and Taino food (comida criolla).

Taino words we use today include hurricane, barbecue, canoe and hammock.

Female vodou spiritual leaders are called mambos.

The average high temperature is 87 degrees F in July.

The average low temperature is 67 degrees F in January.

The Dominican Republic is a presidential republic and Luis Abinader is president.

The President is the head of state and head of the government.

The Dominican peso equaled 0.018 cents in 2022 and 54.530 Dominican pesos equal 1 US dollar.

Dime A Ver translates to “tell me so I can see” or “what’s up?”

BUTTERNUT LASAGNA

A perfect choice for Halloween dinner * Let’s start with a peeled, cut in halved, de-seeded and sliced into 1/8th inch-thick-sliced small butternut squash * set the sliced squash to the side * Using a lasagna aluminum foil pan – cover the bottom with tomato sauce * now place pre softened lasagna sheets over the tomato sauce * drizzle more tomato sauce on top and place sliced butternut slices on top * cover with cottage cheese mixed with 1/2 cup of finely grated Parmesan cheese * Add another layer of broken lasagna sheets (a little more room between each sheet) with a drizzle of tomato sauce on top * add more butternut squash slices on top to form the second layer * Cover with a mixture of cottage cheese mixed with 1/2 cup of Greek feta * Add the third layer of broken lasagna sheets with tomato sauce dribbled over them * Place the thinly sliced butternut squash on top * add a little more tomato sauce dribble * Cover with a mixture of cottage cheese and 1/2 cup of shredded mozzarella cheese * More tomato sauce and another layer of broken lasagna sheets..* cover the layer with tomato sauce and top with more shredded mozzarella cheese * Cover the lasagna pan with tin foil and place in a 400F degree oven * let it cook for 1 hour, but in the last 5 minutes remove the tin foil to brown the cheese on top * Remove the Butternut Lasagna pan and let it cool on a wire rack * wrap it up with plastic wrap and freeze over night * it is now ready to serve…

Type/

SIERRA LEONE FACTS

Found on the SW coast of Africa near Liberia and Guinea

It’s colors are green, white and blue

Practices the English custom of Tea Time at 3:00 PM

The highest mountain is Mount Bintumani in the Loma Mountains

Called the Athens of West Africa for learning at Fourah Bay College

The chimpanzee is Sierra Leones national animal

Known for white sand beaches on the Freetown Peninsula

Colonized in 1787 by freed slaves arriving from England

Prior to 1787 slaves departed from Bunce Island – known as transatlantic slave trade

Lot’s of Mangoes in April and May

Produces gem quality diamonds for export

Much of the countries energy comes from hydro-electric

A least developed low income country

80% of the population work in agriculture

Recently sold land to China for port development

FISH au GRATIN

This is a very attractive and tasty dish * Not only is it delicious, but it can also be prepared in about one hour * It takes time to make and the results are worth it * A special bouillion is used called Creole Bouillion * It derives from the fish marinate used to flavor the dressed fish * Place the rinsed fish in a shallow dish * coat with lime juice, pepper, salt, chile, chives, mustard, vinegar, onion, shallots and thyme * Cover with plastic wrap and marinate in a cool place for 1 hour *

Heat oil in a large non stick pan on medium high heat * Add garlic and saute for 1 minute * Add 1/2 tbsp tomato paste diluted with 1 cup boiled water and boil until for about 20 minutes or until no liquids remain * Stir fry for 2 minutes and add the fish marinade (but no fish) and stir fry for another 5 minutes * Mix in 1/2 cup of boiled water and reduce heat to medium * Now add the fish and cook until the fish is cooked through * perhaps 7 minutes per inch of thickness * Set fish on side * Strain the sauce and season with more lime juice if needed * Reduce sauce over medium heat until it thickens – maybe 3 minutes

Preheat the oven to 500 degrees Fahrenheit * Grease six 8 ounce ramekins with oil and set aside * Heat oil in a medium pan over medium heat * Add onion and saute for 3 minutes * Remove from heat and set aside * Transfer fish to a bowl (reserving the sauce) and mash fish well with a fork * Add the sauteed onion, 1/3 cup of mayonnaise, 3 Tbsp milk, 2 chicken bouillion cubes that have been crushed, and one egg yolk * Mix well *

Beat one egg white until foamy, but not firm * Add to the fish mixture and mix well * Fill the prepared ramekins with the fish mixture * Top with grated cheese and sprinkle with small drops of oil or butter * Arrange ramekins on a baking sheet and bake in oven for 10 to 15 minutes * Let them set for 10 minutes and then unmold and serve with sauce from Creole Bouillion

To make the Kings Court Creole Bouillion consider using the following ingredients: Persian Lime, ground black pepper, salt, 1 habanero chile, 1 Tbsp chives or minced scallion, prepared yellow mustard, apple cider vinegar, 1/4 cup white onion shavings, garlic cloves, shallots, oil * 1 sprig thyme and tomato paste