What to Expect from Sister Vegetarian Recipes...

Sister Vegetarian knows the importance of nutrition without breaking the bank. In lieu of this, I keep the meals to a cost that anyone can create and still stick to a budget. I also include raw vegan meals. Sister has acquired a Raw Vegan Chef Certfication through The Raw Food Network-Ekaya Institute of Living Food Education. I love to cook meals from Africa, India, the Middle East, Greece, Italy, and the list goes on. When I cook, I call it traveling the world without leaving my home. I see cooking as a way to experiment and learn about other cultures, as I also learn more about my roots.

Enjoy the meals. Enjoy the travel. No Passport Required. Just an appetite for delicious and healthy meals.

Peace & Love, Sister Vegetarian.

Friday, December 25, 2009

A recipe from our ancestors ....Live Collard Greens and Kale Salad Topped with Beets Roasted in Garlic and Olive Oil




Merry Christmas and Happy Kwanza!
A recipe from our ancestors ....


Collard Greens, Kale, and Beets. I am talking old school health from our ancestors who believed that Mother Earth provided us with the necessary nutrients. Not cooked collard greens and kale until the nutrients are gone, nor pickled beets. Did you know that beets are naturally buttery tasting? Surprising isn’t it when you take away the pickled versions we see so often. I am talking one of my great-grandmother's key to living a healthy and athletic life (she walked daily in San Francisco until she died at 100!) Beets! She ate the greens of beet stems, ate beets, and drank the "pot-likker" of beets. Beautiful skin, and very mobile even at 100! Collards and Kale also have their nutritional value that is reserved when eaten raw as people tend to overlook, and consider collards and kale as something you just cook until it’s wilted. I adapted the "Live Collard Green" Salad from Chef Skai of The Yabba Pot in Baltimore, Maryland. Here's a video of Chef Skai making the salad: Live Collard Green Salad Video 

 I made my own adaptations below by adding Kale; using honey instead of maple syrup; and, adding Braggs Sprinkle (a 24 herbs and spices season with no salt). The Beets Roasted in Garlic and Olive oil is a recipe I found at Vegetarian Times and adapted to my creativity to make this dish an old school celebration of our ancestors who believed that Mother Earth provides us with what we need through live vegetables.

Live Collard Greens and Kale Salad Topped with Beets Roasted in Garlic and Olive Oil
Serving Size: 4-6


Cost: approximately:  $10.28

Cost per serving: $2.57 (based on 4 servings)

Nutritional Facts:



Collard Greens: an excellent source of the vitamins C, E, and A (all three are essential antioxidants). Collards are also an excellent source of folate and vitamin B6 to help protect against deformities and cancer.



Kale: High in Vitamin, C, Calcium, and Fiber. “Kale, is known to reduce the risk of a number of cancers, especially lung, colon, breast, ovarian and bladder cancer…provide significant cardiovascular benefits as well (whfoods.com).”



Beets: Natural butter taste when even eaten raw. Protection Against Heart Disease. High Antioxidant characteristics. Believed to be the reason for Russian centenarians (those living over 100 years old!...I guess Great-grandma was right!).



Live Collard Greens and Kale Salad



Ingredients:


6 Collard Greens leaves (washed and large stems broken off. Leave as whole leaves. Green Tip: Reserve the stems by freezing for a soup later)


6 Kales Leaves (washed and chopped coarsely)


3 cloves of minced garlic


1 small onion halved and sliced thin


1 tsp sea salt


1 tsp Braggs 24 herbs and spices sprinkle seasoning


1/8 to 1/4 cup of honey depending on taste


1/4 cup of extra virgin olive oil

 Preparation:


Lay collard leaves on a cutting board, and roll them up tight in cigar rolls. Cut collard leaves in thin strips.


Add collard leaves and kale in bowl


Add the rest of the ingredients, and mix with your hands. It’s okay to mix with your hands. As our ancestors, you are adding love into what you prepare.


Top with sliced beets roasted in garlic and olive oil (recipe below). Serve.


Beets Roasted in Garlic and Olive Oil

Ingredients:


6-8 medium beets(1-1/2 pound) washed , trimmed, and sliced with the skins on . The skins are nutient based also, so leave on. Green Tip: Reserve the stems and beet leaves for a salad (you can add to the Live Collard and Kale Salad above, or freeze for a soup)


2 tablespoons olive oil


6 cloves garlic, minced (2 tablespoons)



Preparation:


Preheat oven to 400 degrees F.


In an ovenproff dish, toss together with your loving hands the beets, olive oil, and garlic.


Bake 40 minutes, or until beets are tender.


Cool by remaining in dish.


Place on the beets with the garlic and olice oil on a bed of the Live Collard Green and Kale Salad above and serve.



Peace to our ancestors, and let us remember their recipe gifts from Mother Earth.



~ Peace and Love, Sister Vegetarian







Monday, December 21, 2009

Cuban Black Bean Soup with Brown Rice


Let's start the first recipe from our Cuban sisters: Cuban Black Bean Soup with Rice. I use Brown rice because of its nutritional value, and beautiful nutty flavor. Black Beans are the soul and heart of many beautiful vegetarian meals that takes you to Mexico, Spain, Cuba, Puerto Rico, Louisana....you can travel the world without leaving your kitchen!

Black Beans Fact: Popular in Latin American, Cajun, and Creole cuisines of South Louisiana.
Serves 4-8* If you only serve the beans and rice as a meal (no accompaniments), you will  get 4-5 servings
Total Cost: approx. $5.79
Cost per Meal (based on 4): approx. $1.45 per meal
Nutritional Value:
Black Beans (aka Black Turtle Beans): are a high source of protein, fiber, B vitamins, iron, zinc, phosphorus, complex carbohydrates and calcium. Black beans also have cholesterol-lowering fiber and lowers your risk of heart attack.
Brown Rice: Naturally good and more healthier than white rice. Here's the 411 on brown rice: Nutritional Value of Brown Rice

Ingredients:



• 1 lbs bag black turtle beans


• 8 cups of water


• 3 Tbsp olive oil


• 4 garlic cloves, minced


• 1 onion, chopped fine


• 1 tsp each ground cumin


• 1 tsp dried cilantro


• 1tsp ground paprika


• ¼ tsp. ground chipotle pepper


• 1 cup of frozen small cut carrots, or 1 cup chopped carrots


• 1 cup bell pepper chopped


• 1 cup of chopped celery


• 1 can diced tomatoes


• 1 TBSP parsley


• 1 tsp Braggs Sprinkle ** optional (you can also use Italian Seasoning)


• ½ tsp sea salt


• rind of one orange cut in quarters.


• juice squeezed from the above orange


• Brown Rice – amount to cook determined by you


Wash, Rinse beans. Take out beans that cannot be used.


Soak the beans 6-8 hours or overnight. If you forgot to soak, or do not have time for long soaking, boil the beans in water for 1-3 minutes, turn off heat, cover the pot and let them sit for one hour


Add 8 cups of water to pot with beans. Boil. Lower to simmer, and cook the beans for 1 hour.




As the beans cook, in a pan with olive oil sauté onions, garlic, cumin, cilantro, and paprika over medium heat. Sauté until onions are translucent. Add carrots and celery, sauté for 3-4 minutes more. Add peppers and sauté another 5 minutes. Add sea salt, chipotle pepper, parsley, and tomatoes. Simmer until the vegetables are tender.

Start cooking the brown rice according to package directions (normally 45 to 50 mins to cook brown rice).



After 1 hour, pour off 4 cups of the beans liquid into a measuring cup or bowl and reserve. 4 cups of water is left with beans in pot.



Add the sauté vegetables, orange rinds, juice from orange, and Braggs Sprinkle to the pot with the beans. Stir to combine beans and vegetable mixture. If you would like to add more water, use the reserved bean liquid and add as much as you like to make the soup thinner. Simmer for 30 – 45 more minutes until beans are tender.





Serve on a bed of rice.