Acorn squash and Apple Soup

Squash and apple soup is really good for cold weather and it very easy to prepare.This soup can also be served as an appetizer or as a main course with some crackers or just with a sandwich.Just roast one acorn squash  with onions and garlic  and the add it to apples  and then just blend it together with some spices.
Apples  and acorn squash are readily available in  grocery stores and is also affable and healthy for our body.Prepare this soup and please let me know through your comments.



Ingredients
1 acorn squash peeled, cut and remove the seeds and place it on a baking sheet
1 large apple peeled and cut in chunks
3 cloves of garlic
1/2 of an onion cut in chunks
1 Serrano pepper
1/3 cup almond milk
2 cups stock
salt to taste
1/4 teaspoon cinnamon
1/4 teaspoon ground cumin
1 teaspoon ground corriander
3 tablespoon alive oil
 1 tablespoon black pepper

Method
1. Preheat the oven to 350 degrees. With squash baking sheet add onions Serrano pepper and garlic season it with skin on wrap it around a foil  and place it on the same pan.
2. Add 2 tablespoon of oil ,black pepper,salt to squash , roast it  for about 30 minutes or until soft.
3. In a soup pot heat in oil , add in onions and let it cook for  couple of minutes and then add in apples cinnamon,cumin,coriander and salt and stock and bring it to boil and then simmer for about 10 minutes on low heat or until apples become soft.
4 Remove the squash from the oven  place it in the food processor then add in the apple mixture and blend it until smooth.Finally add in milk and blend it one more time and  then place it back on the pot check for seasoning.
5. Serve it with toast or crackers.

Note If the soup is too thick then add in more stock . 

Broccoli and Apple soup

Soup is good for people with diabetes and high cholesterol. I  try to incorporate vegetable soups in my diet most of the time because it lowers cholesterol.Since I did not go to the farmers market this week I decided to use frozen broccoli to make this soup.Apples is very much in this season so I used apples instead of potatoes, onions,garlic and stock to make this healthy  and easy soup.



Ingredients
1 1/2 cups broccoli defrosted
1 tablespoon minced garlic
1 teaspoon grated ginger
1 cup peeled cored and cubed apples
1 1/2 cup vegetable stock
2 green chillies
1/2 teaspoon chill flakes
1 tablespoon olive oil
1/2  of an onion chopped
salt
1/2 teaspoon ground nutmeg
1 tablespoon lemon juice or to taste

Method
1.Heat oil in a pot,add  in onions chillies cook it for a couple of minutes.
2.Add in garlic and broccoli stalks,ginger ,stock  and salt.Stir,cover and bring it to a boil and then simmer for about 3 minutes or until stalks is tender.
3.Add in broccoli florets and apples with chilli flakes .Cook for 5 minutes .
4.Let it cool and then blend it in the blender in batches until smooth.If you need you can add more stock.
5.Place it back in the pot and bring it to a boil  ,add in nutmeg,check for salt and then add lemon juice.
6.Enjoy

If you like more creamy soup then use 1/2 cup cream instead of stock.

Banana muffin

Eating healthy breakfast is very difficult in cold  and winter months.Just bake some muffins during the weekends and tasty and nutritious breakfast is ready.People who are diabetic and is vegan can also eat this  muffin.Just mash couple of bananas add it to flour with some milk and soda ,bake at 350 degrees for 25 minute.There  you go muffin is ready to enjoy with butter of jam.





Ingredients
1 1/2 cup whole wheat flour
1 teaspoon baking soda
1/8 teaspoon cinnamon
1/4 teaspoon nutmeg
Pinch of salt
1/2 cup milk
1/4 cup oil
1/2 teaspoon vanilla  extract
2 ripe banana mashed
1/4 cup raisin

Method
1.Preheat the oven at 350 degrees.
2. In a bowl with mashed banana's add in milk,oil,vanilla and raisin and mix it together.
3. In a separate bowl mix together dry ingredients.
4. Know pour the wet ingredients to the dry ingredients and mix everything together.
5. Spray the muffin tin and place a tablespoon of the mixture in each one.
6. Bake it for 23 minutes or until the toothpick comes out clean.
7. Enjoy it for breakfast or for snack at work.
    

Barley and Butter bean with kale Soup

Eating too much sweets for Diwali I have to go back on my diet since I have problems with my heart.I used butter bean instead of chick peas because this is something new which I found in a can. In this soup I used almond cream instead of cream to make it more healthy and figure friendly.

Soup is very good for this cold weather ,very easy to prepare and of course tasty too.Just take  a carrot,handful of kale and butter bean and barley and there dinner is on the table.

Ingredients
1/4 cup barley
1 carrot cut in pieces
3 green chillies
1 teaspoon minced garlic
1/2 onion chopped
1 teaspoon olive oil
8 almonds
1/2 cup kale
1/4 cup water
1 1/2 cup vegetable stock
salt to taste
1 teaspoon ground black pepper

Preparation
Soak almond in water for 2 hours or over-nite.Then blend it with 1/4 cup water .
Wash barley.

Method
1.Heat a pot with olive oil,add in onion and let it cook for couple of minute.Then add in garlic and chillies,cook for another minute.
2.Add in barley and carrots ,salt and the stock. Mix cover and let it cook on low heat for about 15 minutes.
3.Add in kale and black pepper and then stir in almond cream.Cook it for another 5 minutes.
4.Taste for seasoning and serve and enjoy.

Long Beans or String Beans with red chillies

Long green bean is mostly popular in Asian cuisine. Growing up I used to eat this in stir fry's, soups and as curries.This is very nutritious and is available during summer months . Long bean is very easy to prepare ,just cut it in 1/3 inches long and blanch it for 3 to 4 minutes ,then place it ice water or run it under cold tap water to stop it from cooking.



Ingredients
2 cups of long bean ( cut in 1/3 inches long)
1/2 of sliced onions
3 cloves of garlic minced
5 chopped red chillies
4 tablespoons of water
1 tablespoon oil
salt to taste

Preparation

1.Blanched the long bean for 4 minutes then run it under cold water.

Method
1.  Heat oil in a pan ,add in onion and let it cook for few minutes,then add in chillies and garlic.
Cook it for couple of minutes and then add in beans  and salt.Mix it everything together
2.Add in water,cover and cook it on low heat until it it cooked to your desire,
3.Serve over rice or with roti or just serve it as a side to roasted fish or chicken.

Kale with Cannelli Beans

Kale is  supper nutritious  ans is widely available during this cold months.Kale is really easy to prepare and it can be prepared in many different ways.Cannelli beans is good for  diabetic people since it regulates blood sugar and it also helps prevent heart disease.I cooked kale with cannelli  beans because I really need to eat healthy since I recently had a procedure done for my heart.I try to come up easy and simple recipe that is also healthy for my body. Try this recipe out and please let me know the outcome and if you have any heart healthy recipe please let me know.

Ingredients
1 bunch kale
1/2 cup cannelli beans.
1 teaspoon minced garlic
1/4 teaspoon chilli flakes
2 Serrano peppers
1/2 of an  onion chopped
1/4 teaspoon grated nutmeg
1 tablespoon water
1 tablespoon oil
1/4 teaspoon cumin seeds

Preparation
Wash and clean kale.Take the leaves off the stem and cut in roughly.
Rinse beans if using from the can

Method
1.Heat oil add in cumin,let it pop the add in onion and cook it for a couple of minutes than add in garlic,pepper and cook it for another minute.
2.Add in kale ,mix i,t let it cook for couple of minutes then add in beans  with chilli flakes salt , nutmeg and water.Cover and it let for few minutes.
3.Serve with roti ,paratha or with rice.

Butternut Squash soup

Fall is here ,the weather is bit cold  and soup is one of the most comfort food .Butternut squash is rich in fiber and it also good for heart , as well as it regulates blood sugar. This  fall veggie is  cooked in many ways such as curry ,soup,used in paratha  or simply roasted and used in salad.Butternut squash soup is very healthy and tasty and is very easy to cook.I came up with this recipe after I was told by my cardio doctor to include lots of vegetables in my diet.Hope you would try this out and don't forget to leave me a comment.

Ingredients

2 cups chopped butternut squash
1 medium carrot chopped
1 Serrano pepper
1/4 teaspoon red chilli flakes
1 celery stock roughly chopped
1/4 cup chopped onion
1 teaspoon minced garlic
salt to taste
1 cup vegetable stock
1 tablespoon cilantro roughly chopped
Few mint leaves roughly chopped
oil
1 tablespoon lemon or lime juice

Method
1. Heat oil in a pot,add in all the veggies,onions,garlic,red chilli flakes,pepper and salt.
2. Mix everything together and then add in stock and cover and let it cook until all the veggies are cooked through.
3 Add in cilantro and mint and cover ,turn off the stove.
4 .When a little cool add the soup into the blender and blend it until smooth.Add in lemon juice.and serve with sandwich or crackers.

Mustard Green and Beans Soup

Mustard greens is very good for health and is very much used in Chinese and Indian cuisine. This is also good for our cardiovascular and also for prevention of cancer.A week ago I was admitted in the hospital with heart problem,so I decided to eat more leafy greens  and food  that is heart friendly.This is my version of heart healthy soup.






Ingredients
1 cup of kidney beans
1 cup black beans
2 cloves of garlic minced
1/2 of an chopped onions
1 Serrano pepper
1 cup of mustard greens chopped
1/2 cup of mint leaves
salt to taste
1 teaspoon black pepper
 1 tablespoon oil
2 cups water or stock

Method
1.In a pot heat oil and add in onion ,garlic ,pepper,beans and salt.
2. Add in water cover and let it cook for about 10 minutes.
3.In a blender add in mustard greens and mint leaves and add in half of the beans soup and blend it together.
4.Then add the blended mixture back to the other half of the soup pot and let it simmer for another 5 minutes.
5.Serve  with toasted bread or sandwiches of your choice.

Red Bell Pepper Paratha

Red bell pepper is a rich in vitamin C and is also a good source of antioxidant.Here this is easily available in the vegetable aisle of the grocery store.Mostly I use these peppers in salad and soups but today I used it in paratha because I had so much peppers in my refrigerator.This paratha is very tasty and  healthy . can be served as a breakfast , lunch or dinner with yummy ratia or any pickles or just with tea and coffee.I like this because it feels me up and I think I will also help me in losing calories.




Ingredients
1 cup diced red bell pepper
1/4 cup diced onion
6 red chillies
1 tablespoon finely chopped mint 
6 small garlic roughly chopped
1/4 teaspoon cumin seeds
1 tablespoon oil
1 cup whole wheat flour
salt to taste
warm water
2 tablespoon of ghee or unsalted butter

Preparation
In a food processor place bell peppers.onions,garlic,chillies, and chop it into fine pieces. then add in finely chopped mint and mix everything together.

Method
1.Heat oil in a skillet and add in cumin seeds ,let it pop then add the pepper mixture ,add in salt and cook it couple of minutes.Then leave it in a strainer to drain out excess liquid.
2.  In a bowl add in flour  and enough water to make a dough. Roll out the dough and make small balls  then make a hole and put in little bit of the mixture ,then make it flat and roll it out with a rolling pin
3.Heat a tawa or a non stick skillet and cook the paratha on both sides ,then with a brush brush the paratha's with the ghee.
4.Take it off the skillet and serve it with raita or and dip of your choice.

My daughter loves this and she likes it with mango pickles.

  

Tomato and Cucumber Sandwich

Growing up on the tropic island of Fiji Island cucumber and tomatoes are widely grown by the farmers. So people come up varies ways to use these veggies in their cooking.When my mom  used to make this sandwich butter was one of the ingredient but I have substituted it with mayonnaise. This sandwich is very good and is easy to prepare either for after school snack or just as a light lunch.

Ingredients
8 slices of whole wheat bread toasted
2 cumcumbers
2 tomatoes
salt
pepper
1/4 cup mayonnaise or vegannise
4 tablespoon of Sriracha

Method
1.Mix mayonnaise and Sriracha together in a bowl.
2.Spread mayonnaise on 4 slices of the bread and then cucumber  and tomatoes . Sprinkle salt and pepper on top of tomatoes and cucumber and then put the other slice of bread.
3.Serve and enjoy

Dosa (Crepes)

Dosa is served in all south Indian restaurants and is a  dish of south India.It is traditionally  made with  rice and lentils but today I have used rice flour and urad  (lentil flour ). This is tasty and healthy.

Ingredients
1/2 cup brown rice flour
1/4 cup lentil (urad dhal) flour
1 finely chopped Serrano peppers
salt to taste
4 leaves of mint finely chopped
1 teaspoon cumin seeds
1 1/2 cup water
oil or ghee

Method
1. Place everything in a bowl ,mix and then add water to make a batter.
2.Heat a non stick skillet and spray it with a non stick spray and drop a 1/4cup of the batter in the skillet making it in circles.
3.  When bubbles start to appear than take 1 teaspoon of oil and spread it around the edges of the dosa and then all over.then turn it over and repeat on the other side.
4.Cook dosa until golden brown on both sides and cook through.
5 Serve with either mint chutney, coconut chutney or any other  chutney of your choice.

Chass ( yogurt drink)

Chass is a drink that is really good for  hot weather because is refreshing and it also helps in digestion.Chass is very easy to prepare and is really gives yogurt a different level in taste.

Ingredients
1/2 cup plain yogurt
1 teaspoon ground cumin
salt to taste
1 cup water
1 teaspoon ground ginger
 4 mint leaves

Method
1. Place everything in the blender and blend it until smooth.
2. Serve  it with a meal or just enjoy as drink for hot months

Broccoli patties

Broccoli is a vegetable that people does not like to eat because it does not taste good and sometimes it has a very different smell. Broccoli  has number of health benefits such as it helps in prevention of cancer , it helps in lowering cholesterol,and also it helps in digestion since it is rich in fiber. I made this patties for my daughters friends when they came over during their summer break. They  really loved it .





Ingredients

1/2 bag of defrosted broccoli
1/4 cup of onion
2 cloves of garlic
2 Serrano pepper
1 teaspoon of pepper flakes
1 tablespoon panko brad crumbs
2 tablespoon of besan (chick pea flour)
salt to taste
oil to shallow fry the patties

Preparation
 Place broccoli in the ninja chopper  with onion,Serrano pepper, garlic and chop everything  to a fine paste.

Method
1.Place broccoli in a bowel and add in the rest of the ingredients and mix it well.
 2.Heat oil in a non stick skillet
3.Take a little bit of the mixture and form into patties.
4.Fry the patties until golden brown on both sides and is cook through.
5.Serve it with any sauce of your choice and enjoy.
 

vegetable and orange juice

Vegetables and fruits are rich in nutrients and if added to our everyday diet will provide us with lots and energy. Everyday morning coffee can be replaced with juice of veggies and fruits.Juice your favorite fruits and vegetables  and drinking it before meal will help in losing weight.   

Ingredients
2 carrots cut in halves
1 zucchini cut in chunks
1 orange peeled and cut in halves

Method
1. Place all this in the juicer and nutritious and fresh juice will be ready.
2. Enjoy

Lauki (Bottle Gourd or Upo) Curry

I have noticed that people are not very fond of cooking  lauki  (upo) .This veggie is very much available on the island of Fiji and I grew up eating lauki curry either with rice or with roti. This can also be cooked with milk or with yogurt as well but today my recipe is a very simple curry with spices.

Ingredients
2 cups  lauki
2 finely chopped Serrano peppers
1 teaspoon minced garlic
1/2 chopped onion
1/4 teaspoon cumin seeds
1 teaspoon tumeric
1 1/2 teaspoon Fiji masala
salt to taste
1 tablespoon oil
1 tablespoon finely chopped cilantro

Preparation

Wash and peel lauki.Take the seeds out and cut it in small pieces.Then wash and drain the water.

Method
1.Heat oil in a pan,add in cumin seeds and let it pop.
2.Add in onions and peppers and saute it for couple of minutes and then add in garlic and cook it for a minute.
3. Know add it tumric  and masala .mix it cook for a minute and add in lauki stir it add in salt ,mix it and cover it .Cook on low heat for 20 to 30 minutes or until lauki it form tender.
4.Add in chopped cilantro stir it and serve it to roti .tortilla. or with naan. Enjoy
Note : I did not add any water to cook this because my lauki was very soft but if it is little bit hard or tough then add in a little bit of water .

vegetable cutlets

Vegetable cutlet is found in every street corner in Fiji with different combination  of vegetables used  to cook it.People love this food because it is affordable and is very tasty.I decided to use vegetables that I had on hand which other wise would have gone bad.I came up with this recipe for my daughter because finds it very difficult to eat after she got her tongue crip. I remember eating this when I used to go grocery shopping with my mom on Saturdays.She used to bribe us ( my sister and myself) to go with her,because both of us hated doing shopping back home.

Recipe
1  potatoes
1 cup finely chopped red bell pepper
1/4 of an finely chopped onion
1 teaspoon red pepper flakes
1 tablespoon minced garlic
1/3 cup panko bread crumbs
1 tablespoon butter
1 tablespoon oil
salt to taste
1 tablespoon finely chopped cilantro
                                         1 teaspoon black pepper

Preparation
Boil and mash the potatoes
Heat butter in a skillet ,add in panko bread crumbs and black pepper and cook it couple of seconds

Method
1.in a bowl add in all the ingredients ,mix it together and take a tablespoon of the mixture and make it into a cutlet.
2.Heat oil in a skillet and shallow fry it on all the sides until lightly brown.
3.Drain it on a paper towel.
4.Serve it with any dip of your choice.

Crispy ginger bara ( white lentil patties)

Ginger is widely used in  our Indian and Chinese society such as in cooking and in medicinal purpose.I always make ginger tea when I have cold or when I have stomach upsets.  Ginger and lentils cook together makes a very nutritious and healthy dish which can be enjoyed by all young and old.








Ingredients
1 cup white lentil (urad dhal)
1 tablespoon suji (semolina)  optional
1 tablespoon cilantro
1 teaspoon minced garlic
1/4 of an onion
1 inch ginger grated
4-5 finely chopped green chillies
1 tablespoon yogurt
salt to taste
oil for frying

Preparation

Soak lentil overnight , wash and blend lentil in a food processor  with  little  bit of water. Then add in cilantro,garlic.onion, and chillies and blend it all together .

Method
1.Add lentil mixture in a bowl and add in grated ginger,yogurt and salt,mix it .
2.Heat oil in a pot. Take a tablespoon of mixture and roll on ball then flatten it with your palm.
3.Gently drop it in the heated oil and cook it until golden brown and cook through.
4.Serve with cilantro and mint dipping sauce or any sauce of your choice.
This crispy treat
is very much enjoyed by my daughter for after school snack.

Vakalolo ( Fijian Desert)

Vakalolo is a Fijian desert that is steamed cooked  and is very popular among the people of the south Pacific .The Fijians  use grated  root crop .with grated coconut to make this desert.This is very tasty and yummy and is also very unique.I vividly remember grating cassava (yucca) when I was in high school and my brother will take charge to grate coconut which was much easier to do.Any way that is what happens when you are the youngest in the family.Yucca and coconut is a staple in all traditional Fijian dishes.Try this recipe and don't forget to leave me comment.



Ingredients
1 1/2 cup grated cassava (yucca)
1/4 cup grated coconut
1/4 teaspoon ground cinnamom
1/2 teaspoon ground cardamom
2 tablespoon sugar or to taste
Banana leaves or parchment paper cut in pieces for wraping

Method
1.Mix all the ingredients in a bowl.Take a palm full of the mixture and place on parchment paper  and wrap it .
2.Steam cook for 40 minutes.
3.Serve and enjoy 

Cauliflower patties

Cauliflower  is a vegetable that is very high in antioxidant and helps in cancer prevention. It is also high in fiber and if some one is on low calorie diet  then this is one  of the veggie that should be included in their menu. Cauliflower grows in Singatoka  valley of Fiji island.It is very much consumed by people as in stir fries,cooked as curry,salads,and as patties.This is very tasty and yummy and is loved by all old and young.






Ingredients
1 cup cauliflower (steamed and mashed)
1/2 cup brown rice flower
1 tablespoon minced garlic
3 finely chopped green chillies
1 tablespoon finely chopped cilantro
salt to taste
oil for shallow frying

Method
 1.In a bowl mix cauliflower,flour,garlic,chillies,cilantro,and salt. take small  1 tablespoon of the mixture in your hand roll it into balls and then press it down gently to form patties.
2. Heat oil in a skillet , fry the patties on medium low heat  until golden brown on both sides.
3. Serve with any dipping sauce of your choice. Enjoy.
This can also be used to make veggie sandwiches  or can be served as an appetizer on any social occasion.

Thai cabbage and zucchini stir fry

I like to  stir fry vegetables because it is faster and a lot easier than slow cooking. After a long day at work I normally bake chicken wings (recipe I give a little bit earlier) and  stir fry vegetables.Healthy and nutritious dinner on the table for the whole family.Any vegetables can be stir fried and is also good for people with diabetes,high blood pressure or just for people who are trying to watch their waist like. Today I decided to clean up my refrigerator so my veggies are cabbage and zucchini .
Ingredients
1 zucchini  finely sliced
1/2 of a cabbage finely sliced
1/2 of on onion sliced
1 tablespoon minced  garlic
1 tablespoon grated ginger
1 teaspoon Thai red curry paste
salt to taste
2 tablespoon soy sauce
3 dried red chillies  
oil


Method
1.Heat oil in a skillet, add in red dried chillies ,let to cook for 2 minutes, and then remove the chillies
2.Add in garlic and saute it for couple of seconds and then add in onions and curry paste.Saute it for a minute.
3.Add in zucchini ,ginger and stir it together and cook it for about 3 minutes and then add in cabbage and salt.Stir everything together.Add in soy sauce and stir fry it until the vegetables gets tender .
4.Serve and enjoy

Okra with Potatoes

Okra is a vegetable that is very slimy so many people does not like to cook.Okra is low in calories and is good for people who prefer to watch their waist line. In Fiji it is available year round and people grow okra in their home garden or on their farms.Okra is rich in vitamin c and very good for pregnant women because it is also rich in folic acid .Okra and potatoes when saute together makes a very tasty dish which can be served with roti, naan,  rice and tortilla. Today I have used frozen okra.

Ingredients 
1 cup defrosted okra
1 small potatoes cut in small pieces
3 green chillies finely chopped
1/2 of an onion finely chopped
1 teaspoon minced garlic
salt to taste
2 tablespoon oil

 Method
1.Heat oil in a pan,add in onion and chillies ,cook it for a minute.Add in garlic and let it saute for a couple of minutes.
2. Add in okra, let it cook for 2 minutes on medium-high heat. Add in potatoes and salt. Stir well, then lower the heat. Let it cook for roughly 10 minutes or until tender.
DO NOT STIR TOO MUCH.
3Serve and enjoy.

Note Add in more oil if it looks too dry to give it some color and it will not be slimy.

Semolina Idli

Idli  is a dish from south India which my mom used to cook for breakfast on Sundays in Fiji. I think she loved to cook idli because it was one her favorite .Since mothers day just here I prepared this in honor of my mom who is no longer with our family any more.I really miss you mom.







Ingredients
1 cup semolina (suji)
1 finely chopped green chilli
1 teaspoon grated ginger
1 tablespoon finely chopped cilantro
1/2 cup yogurt
1/2 cup water
1 teaspoon ENO
salt to taste
 1 tablespoon black mustard seeds
1 tablespoon oil

Method
1. In a bowl mix semolina,chilli,ginger,cilantro,yogurt.Add water little at a time to make a batter which should look like pancake batter.Let it rest for 20 minutes.
2. In a skillet heat oil ,add in mustard seeds and let it pop.Then add it to the semolina mixture and mix it together.
3.Add 1/2 cup water to a pot and bring it to a boil.Then grease the idli plate with oil or just spray non stick cooking spray .Now add ENO to the mixture ,mix it and then pour it in the idli plate.Then carefully place it in boiling water in the pot ,cover and cook it for 12 minutes on medium heat.
4.Check with a toothpick and if it comes out clear then remove it from the pot and let it cool
5 Serve with coconut chutney.


In Fiji my mom did not havea idli stand so she used to a small  bowls ,grease it with oil and steam  cook it.

Mixed Vegetable Dip

Vegetable is very good for our health and is helps if we are 

watching out waistline.I just used the frozen mixed veggies.added 

some spices and blended in food processor.I served this with whole 

wheat flour tortilla chips.

Ingredients
1/2 cup defrosted mixed vegetable
1 teaspoon ground cumin
3 Thai green peppers
1/2 of chopped onion
3 grated garlic
1 teaspoon oil
 2 tablespoon vegetable stock

Method
1. Heat oil in a pan ,add in onion ,peppers and  statue for a minute and then add in the vegetables stir it together.
2.Add in  cumin and garlic and stir it ,cook it for couple of minutes.
3.Add this mixture to a food processor , add in stock  and blend it  together.
4. Serve it with whole it tortilla chips.

Chips
2 whole wheat tortilla
1 teaspoon salt
1/2 teaspoon paprika
1/2 teaspoon ground cumin

Method
1.Cut tortilla in triangles and spray it with non stick cooking spray.
2. Mix salt,paprika, cumin and sprinkle  it  on tortilla .Place cooling rack on the cookie sheet and then place this chips on top , single layer. 
3.Preheat  the oven at 350 degrees and bake it for 5 to 7 minutes.
4. Serve it with the veggie dip.

Note: Keep  watching the chips otherwise it burns very quickly.


.

Potato and Eggplant with tomatoes

Potatoes is mostly found in all household and can be cooked in many different ways. Eggplant  is rich in fiber so it helps in weight loss.And it also provides a better skin tone. Potatoes and eggplant when cooked together makes a very delicious side dish which can be consumed with roti ,naan, rice and tortilla .







Ingredients
1 potato cut in small cubes
1 Japanese eggplant cut in small pieces
1 small tomatoe
1 teaspoon minced garlic
1/2 of chopped onions
4 green thai chilli peppers
1 tablespoon oil
3 tablespoon water
salt to taste

Method
1. Heat oil in a pan, add in onion saute it until soft then add in garlic and chillies and cook for couple of minutes.
2.Add in potatoes and eggplant stir it ,add in salt ans water stir everything together ,cover and cook it for  couple of minutes.
3. Add in tomatoes and stir it and cover it and let it cook for 20 minutes or until potatoes is cooked through.Don't forget to stir it occasionally.
4.Serve and enjoy with and bread of your choice or with rice.

Sago (sabudana) Salad

Sago or sabudana or tapioca is widely used on the island of Fiji. People used this as the main ingredients for pudding or pysam.But today I used it in a new form as a salad.This is very easy to prepare with only few ingredients.This salad can be served as a breakfast or a healthy lunch or can also be served as a side dish to any roasted meat or fish.







Ingredients
1/2 cup sabudana (soak this in water for couple of hours)
1 teaspoon chilli flakes
1 teaspoon minced garlic
1 tablespoon oil
1 tablespoon black pepper
salt to taste
1/4 cup well drained pinto beans
1/4 cup defrosted broccoli
 1/2 of chopped onion
2 tablespoon sunflower seeds

Dressing
juice of 1 lemon
1/3 cup olive oil
1 teaspoon oil
1 teaspoon agave  nector
salt to taste

Method
1.Wash and drain sabudana. Heat  oil in a pan,add in onion, saute it until soft.Add in broccoli, sabudana,, chilli flakes and garlic and cook it for 3 minutes.Then add  beans,salt and pepper.
2.Mix everything together and let it cook for 4 minutes or until sago is tender.
3.Mix lemon juice,olive oil,agave nector and salt and pepper in a bowl, then transfer the sago mixture to the bowl , add sunflower seeds and mix everything together.
 4. Serve and enjoy

Do not cover when cooking sago mixture  because it will get very soggy.

Pea Fritters

Pea fritters is very easy to prepare and is very tasty and delicious .i came up with recipe when my daughter had braces and she had difficulty chewing food.Peas when blended becomes soft and when added to other ingredients makes a nice snack or a side dish.







Ingredients

1 cup defrosted peas
1/2 cup brown rice flour
1/8 teaspoon ground carom (ajwain seed)
5 red Thai chillies
1 inch ginger cut in pieces
3 garlic cloves minced
1/4 teaspoon tumeric
 water
salt to taste
 oil for frying

Preparation

1.  In a food processor blend peas,ginger,garlic chillies with 2 tablespoon of water.
Then place the blended peas mixture into a bowl  and add in rice flour,ajwain, turmeric ,salt and mix together. Add in water little at a time to mix everything together.
2 Heat oil in pan .Take a little bit of a mixture and make it into the shape of a pattie.
Fry it on medium heat until golden brown or cooked through.
3.Serve it over with tea or coffee or as an appetizer for any party or social gathering.
  Note this makes 6 patties.Ajwain can be bought from any Indian stores.

Potato and Peas soup

Soup is good for our body since it healthy and nutritious and also when it gets blended any one and every one can eat it.I came up with this recipe when my daughter had difficulty eating because she got braces.When she ate this soup her comment was it is good and she really liked it.







Ingredients

1 potato peeled and cut into into pieces
1/2 cup  defrosted peas
1/4 cup chopped red bell pepper
1/4 cup chopped green bell pepper
1/2 of an onion chopped
2 Serrano pepper chopped
1 tablespoon minced garlic
1 teaspoon grated ginger
salt to taste
1 cup vegetable broth or water
1/3 cup milk
 1 tablespoon oil
 1 teaspoon  dried oregano

Preparation
1. Heat oil in a pot,add in potatoes,let it cook for couple of minutes,then add in onions,bell peppers , garlic ,ginger,Serrano pepper,salt and mix it together and cook it another 3 minutes.
2. Add in peas , oregano and broth and let it cook until potatoes get tender.
3. Pour it in the blender and blend it , add in milk and blend it until smooth,
4. Serve it with cheese sandwich or any toasted bread. Enjoy

Bulgur and Bell pepper salad

Bulgur  adds protein and fiber to any side dish or to a  main entree. This is very easy to prepare and is also very healthy.Bulgur is a whole grain that is good for making veggie burgers can be added to stews and soups,and can also be used as a cereal.







Ingredients

1/4 cup bulgur
1/2 cup boiling water
1/4 cup chopped red bell pepper
1/4 cup chopped green bell pepper
 1/2 cup chopped mushrooms
1 tablespoon lemon juice
1 tablespoon black pepper
1 teaspoon chilli flakes
salt to taste
 1 tablespoon oil
 4 tablespoon finely chopped cilantro


Preparation

 1. Pour bulgur and water in a bowl ,cover and leave it for about 30 minutes.After 30 minutes stir it with a fork and  drain any excess water.
2.Heat oil in a skillet and add in mushrooms and cook it  4 minutes,add in bell peppers ,mix it and add in salt and pepper and chilli flakes.Cook it for 3 minutes or until soft.Add in burgur  wheat and cook it for couple of minutes .
3. Add in lemon juice and mix it  and then add in cilantro mix it, cook it for a minute and serve.

Serve this as a meal or as a side dish to baked fish or chicken.

Lemon and rosemary chicken

Chicken is a protein that is being enjoyed in almost all households.Children can be cooked and baked with different spices and herbs.The left over chicken can be used for wraps or salads etc.

Ingredients
4 boneless and skinless chicken breast
1/4 teaspoon dried rosemary
1/4 teaspoon dried oregano
1/4 teaspoon cayanne pepper
1 tablespoon oil
salt to taste
1 teaspoon black pepper
 Juice of  half of a lemon
Preparation

1. Wash and dry chicken breast  and  drizzle oil on it. Then add in rosemary ,oregano,cayanne pepper,lemon juice, and salt and pepper and toss or massage it on the chicken. Spray the baking panwith non stick oil and put the chicken breast on it.
2. Preheat the oven to 350 degrees.  Then place the chicken  into the oven and cook it for 30 minutes or until cooked through.
3.Serve it with mashed potatoes or with a salad.
  

slow cooker Barley and lentils Pilaf

Barley is rich in fiber and lentil is a good source of  protein.Mix this two together and it makes a very healthy ,nutritious and delicious meal  for your dinner table, and I assure you it will be liked by every member of your family.I used yellow lentils but you can choose or use whatever is in your pantry.







Ingredients
 1/4 cup Barley
1/4 cup lentils
1/4 teaspoon dried rosemary
1/4 teaspoon dried basil
1/4 teaspoon dried oregano
2 whole cloves
2 cardamom pods
1/4 teaspoon ground cumin
1/4 teaspoon chilli flakes
salt and black pepper to taste
1 cup vegetable stock or water
 1/4 cup green or red bell peppers

Method 
1.Combine barley,lentils,rosemary,basil,oregano,cloves,cardamom,cumin,chilli flakes,salt and pepper in the stock pot.Add in water and turn it on low,Cook for 3 hours.
2.In the last 15 minutes add in bell peppers
3.Serve with salad or  any roasted meat and enjoy

Slow Cooker Thai red curry

Slowly cooks our food which makes it delicious and time saving.Put everything in the cooker and dinner  or lunch is ready.I love thai curry and I decided to try this out in the slow cooker and it came out perfect in flavor and in taste.

Ingredients
l pound boneless and skinless chicken thigh
1 can coconut milk
1/2 tablespoon brown sugar
1 inch ginger minced
3 cloves of garlic minced
1/2 of an onion diced
2 tablespoon  thai red curry paste
1 tablespoon soy sauce
1 teaspoon fish sauce
1/2 teaspoon lemon juice
1 medium potatoes cut in cubes
1/2 of red bell pepper diced
1/2 of green bell pepper
salt  and black pepper to taste 

Method
1.In  a bowel mix in ginger,garlic,soy sauce,fish sauce,lemon juice,curry paste,and coconut milk.
2.Season the chicken with salt and pepper and place it at the bottom of the pot.Then add in 1/2 of the sauce.
3.Add onions and and potatoes ,mix then add in salt and the rest of the sauce.

4. Turn it on high and cook it for 3 hours and add in bell peppers 30 minutes before time expires.
5.Serve it over rice.

Note: tofu can be used instead of chicken and sweet potatoes for potatoes  can be used cook.

Slow Cooker Chick peas and Potato curry

Slow cooker food is moist and more flavorful than the food cooked in oven or microwaved.Using slow cooker saves time,and it also cooks on its own ,not much attention is required.Just turn it on and forget about it until dinner time.This chick peas with potato curry is very tasty and is very simple to prepare.






Ingredients

1/2 cup chick peas (soaked in water overnight or in hot water for an hour)
1/2 cup chopped potatoes
1serrano pepper
1/2 tablespoon chilli flakes
1/4 teaspoon cumin seeds
1/2 of an onion chopped
1 teaspoon garlic minced
1/2tablspoon tumeric
1/2 tablespoon masala (Fiji)
salt to taste
1 tablespoon  finely chopped cilantro
1 tablespoon oil
Water 1/4 cup
1 cup finely chopped tomatoes

Preparation
1.heat oil in a skillet,add in cumin seeds,and let it pop.
2.Add in onion,cook it until soft,add in Serrano pepper, garlic and chilli flakes and cook it for couple of minutes.
3.Stir on turmeric,Fiji masala and then add in chick peas with potatoes..Add in salt and mix it well.
4.Know transfer this mixture to the slow cooker and add in water and turn it on on high  .Cook it for 3 hours,add in tomatoes and cilantro and cook it for another 30 minutes.
4.Serve

Note Fiji masala can be bought from any Indian stores or just use ground coriander.

Mushrooms and peppers with Hoisin sauce

Mushroom is good for us and is very easy to prepare. I t helps in weight loss,helps in prevention of cancer,Immunity,and antioxidant.Mushrooms with bell peppers is  very  healthy and  nutritious .This can be saved as a side dish with any BBQ chicken or any roasted meat as well as it could be a simple and light meal for lunch or dinner.





Ingredients

8 ounce button mushrooms cleaned and cut into pieces
1/2 cup red bell pepper
1/2 cup green bell pepper
1 teaspoon chilli flakes
1 tablespoon black pepper
1 tablespoon hoisin sauce
salt to taste
 1 tablespoon oil

Preparation

 
1.Heat oil in a skillet,and add in mushroom,cook it for couple of minutes.
2.Add in bell peppers stir it ,add in chilli flakes.black pepper.and salt.Mix it and let it cook for about 3 minutes or until when vegetables and cooked through.Add in sauce and cook for another minute.
4Serve .

Cilantro Mathi (crackers)

 Mathi is an Indian dish and is mostly enjoyed with pickles or over tea .This snack is mostly cooked during festive occasions .This is very tasty and crunchy so it can used as a substitute for bread over soup or stew.





Ingredients
1 cup whole wheat flour
1/4 teaspoon baking powder (optional)
1/4 teaspoon carom seeds (ajwain)
1 teaspoon black pepper
1 tablespoon finely chopped cilantro
salt to taste
 1/4 cup warm water
oil for frying

Method
1.In a bowl mix flour,baking powder, ajwain, black pepper,salt and cilantro. Than add oil and rub with your hands ,add water little at a time to form a dough.Knead into a smooth dough. Cover the dough and leave it to rest for 15 minutes.
2. Knead the dough again and make into small balls,then roll it out with a rolling pin in a small circle shape and then prick it with a fork.
3.Heat oil in pan and fry mathi on low flame.It will take about 10 minutes to cook through or until lightly  brown
4.Drain it on paper towel and serve it over tea.The left over can be stored in an airtight container.

Note I use baking powder because I do not like hard mathi.

Mango and Bell Pepper Salad

Salad can be eaten cold or at room temperature.Mango is a tropical fruit and is widely used in all Fijian household.Mangoes can be used in savory food and in desert as well. Mango salad is very easy to prepare and is also healthy.

Ingredients
2 tablespoon finely chopped cilantro
1 cup of chopped mango
1/2 cup of chopped green bell pepper
1/2 cup of chopped red bell pepper
1/2 cup of peeled and chopped oranges
                                         1 tablespoon of olive oil
                                         juice of 1/2 of lemon
                                         salt and pepper to taste

Method

1.In a mixing bowl combine cilantro,mango,bell peppers,and oranges.
2.In a small bowl mix lemon juice,oil,and salt and pepper.Then add the lemon and oil mixture to the bowl mango and bell peppers.Toss everything together.
3.Serve and enjoy

Chicken Wantons

Stir fry chicken  with hoisin sauce and vegetables makes a delicious first course or a snack and it does not take much time to prepare.

Ingredients

1 skinless ,boneless chicken breast
1/2 of an onion sliced
1 small red green bell pepper cut into strips
1 tablespoon finely chopped green onions
2 tablespoon hoisin sauce
1 tablespoon finely minced garlic
1 inch of ginger minced
1 tablespoon cayenne pepper
salt to taste
                                         1 tablespoon black pepper
                                         wanton wraps
                                         oil for frying
Method
1. Finely sliced chicken into strips and marinate it with hoisin sauce,cayenne ,and salt for 30 minutes.
2. Heat skillet on medium high heat and stir-fry chicken  for about 2 minutes or until cooked.Remove from the heat and put it in a bowl.Then stir fry bell peppers onions with garlic ,black pepper and salt for about couple of minutes of until the veggies softens and then add the chicken to the vegetables.Mix and remove from heat.
3.Take the wanton ,place the chicken mixture in the middle and then fold it with the edges.Prick it with a fork.
4.Heat oil in a pan and fry these wanton until brown.drain it on a paper towel.
5.Serve it with any dip or sauce of your choice.
 

Pan fried Salmon

Salmon is  full of nutrition and is very tasty and flavorful.   Growing up on an island my mom used to cook fresh fish with coconut milk ,make soup or just pan fry it.

Ingredients

4 salmon steak
1 teaspoon ground cumin
1teaspoon ground black mustard seeds
1 tablespoon chilli powder
2 cloves of minced garlic
1 tablespoon grated ginger
11/2 teaspoon lemon juice
salt to taste
 oil for shallow frying
Method
 1.In a bowl mix cumin,mustard  seeds,chilli powder ,garlic,ginger,lemon juice,and salt.Then rub the mixture on the salmon and let it  rest for 10 minutes.
2.Heat oil in a pan and then fry the salmon for 3 minutes each side or until brown and cooked through.
3.Drain it on kitchen paper and serve.

Falafel

Falafel  is a very healthy vegetarian dish which is very common in middle eastern families.This can be eaten as a wrap with cucumbers,carrots  in a tortilla or placed inside a pita bread with any veggies of your choice. Falafel  can also be served as an appetizer.I like this because it is like a go to healthy meal which is very easy to prepare. 

Ingredients

1 cup drained and rinsed chick peas
1/4 of an onion roughly chopped
1 Serrano pepper chopped
                                          2 garlic cloves roughly chopped
                                          1/4 teaspoon ground cumin
                                          1/4 teaspoon tumeric
                                          2 tablespoon flour
                                         2 tablespoon finely chopped cilantro
                                         Black pepper and salt to taste
                                         oil for frying

Method
1. In a food processor place in chick peas,Serrano pepper ,onions ,garlic and blend it .
Place it the roughly blended mixture into a bowl and add in tumeric,cumin,flour,cilantro ,and salt and pepper to taste.
2.Mix everything together and form into balls.Heat oil into a saucepan and fry the balls on low heat until golden brown or until cooked.
3.Serve and enjoy.

Note Don't cooked on a very high heat otherwise the inside of the falafel will not be cooked.

Onion Rings

There are so many different varieties of onions such as red,yellow,and white.Onions is being used in all households for cooking  or for salads.Onions can also be eaten raw with just lemon juice and salt and pepper.  There is many different ways of cooking onion rings and this is my method.

Ingredients

1 onions peeled and sliced in rings
1/2 cup besan (chick pea flour)
1/2 cup brown rice flour
                                         1/4 teaspoon baking powder
                                         1/2 teaspoon cayenne pepper
                                         salt to taste
                                         black pepper to taste
                                        1 cup water
                                        oil for frying

Method

1Mix chick pea flour and rice flour in a bowl.Add in baking powder,cayenne,salt and pepper and Mix it together.Then slowly add in water to form a batter.
2.Add in the onion rings in to the batter and gently stir in .
3.Heat oil in a saucepan.Slowly drop in the battered rings into the oil.Let it cook for couple of minutes or until lightly brown.
4.Drain it on a paper towel and serve.
Onions rings can also used on sandwiches and in salad.