Category: RECIPES

Mains, RECIPES

Wild Rice

Cristina Carlos-Supino

Here is a comfort food full of nutrients !

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Don’t be intimidated by wild rice,  approach it in the same way as with other types of rice. 1 cup of rice for 2 cups of water (I add to the water 1 teaspoon of powder bouillon), Bring to a boil then reduce to simmer and let it absorb all the water, simple !. You  can then top it with any of your favorite grilled or sautéed vegetables. I then drizzled a little of my Tahini Sauce (1 tbsp of Tahini, 1 tsp freshly squeezed lemon juice, half a tbsp of olive oil and a pinch of cayenne) you can tweak it to your liking depending on if you prefer it more lemony, and if you want it a little more liquid just add water.

The only difference with wild rice is that it has not been stripped of its vitamins and minerals

Nutritional value per 100 g (3.5 oz)
Energy423 kJ (101 kcal)
21.34 g
Dietary fiber1.8 g
0.34 g
3.99 g
VitaminsQuantity%DV†
Vitamin A equiv.
64 μg
Thiamine (B1)
5%

0.052 mg

Riboflavin (B2)
7%

0.087 mg

Niacin (B3)
9%

1.287 mg

Vitamin B6
10%

0.135 mg

Folate (B9)
7%

26 μg

Vitamin C
0%

0 mg

Vitamin E
2%

0.24 mg

MineralsQuantity%DV†
Calcium
0%

3 mg

Copper
6%

0.121 mg

Iron
5%

0.6 mg

Magnesium
9%

32 mg

Manganese
13%

0.282 mg

Phosphorus
12%

82 mg

Potassium
2%

101 mg

Sodium
0%

3 mg

Zinc
14%

1.34 mg

  • Source: USDA

I often get asked where I get my protein, vitamins and minerals. Here is a perfect example

Enjoy !

Cristina for Peas and Peace

RECIPES

Ginger & Lemon Tea & Rest

Cristina Carlos-Supino

Just recovered from the flu, this years strain was particularly brutal, unfortunately there are no miracle remedies for the flu. It is lots of Fluids ! and lots of Rest !

For fluids, my go to is Ginger and Lemon Tea, simply mince or cut chunks of ginger and freshly squeeze lemon juice into a large mug, pour over bowling water and seep for 5 minutes. Now ready to drink.

Ginger and Lemons are filled with Potassium, Calcium, Iron, Magnesium vitamin C & B-6.  In addition to tea being rehydrating it is replenishing you with these much-needed nutrients.

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As for forced rest, see it as a period for reflection.  I also caught up on pre-recorded documentaries that I hadn’t had a chance to watch, so I got fuel for the brain as well !,

Think positive thoughts although feverish and achy, I am somewhere convinced it contributes to a speedier recovery

Cristina for Peas and Peace

Desserts, RECIPES

Chocolate Mousse

Cristina Carlos-Supino

The easiest recipe you can think of, ready in no time !

Serves 2

Ingredients: 

  • 2 large ripe avocados
  • 1/2 cup raw cocoa powder
  • 1/2 cup of almond milk
  • 3 tsp of agave
  • 2 tsp vanilla extract
  • Your favorite toppings !

fullsizeoutput_99fDirections:

Purée the avocado in a blender or food processor until smooth.

Mix together the cocoa powder and milk until combined and add to the avocado.

Add the agave & vanilla extract and blend well.

Transfer the mousse to individual bowls, add toppings , this time I used raspberries, blueberries and hazelnuts, yum! make it your own,  add your favorite toppings

Store in the fridge until ready to eat

Cristina for Peas & Peace

RECIPES

Two ingredients only !

Cristina Carlos-Supino

 

woman smiling in grayscale photography
Photo by Pixabay on Pexels.com

Make your own !  TEETH WHITENING that is !

I kid you not, Baking Soda and Coconut Oil, 2 ingredients that we all have at home.

You are assured of no additives and will not pay the exorbitant amounts certain brands  retail for.

Simply mix one teaspoon of each ingredient in a tiny bowl.  Mix it well, that is until there are no lumps and until you no longer hear a grainy sound.

1st step, floss and brush as you would regularly do, then use your toothbrush to do same but with your mix, use it entirely. Rinse well.

You will notice a difference after the very first time !

I Repeat every month but you can certainly do it once a week if you wish or on a need basis.

 

Cristina for Peas and Peace

RECIPES, Soups

DAL

Cristina Carlos-Supino

Hmmmm, nothing like a Dal soup to warm us in cold autumn and winter months. We often will have a bowl for lunch or supper accompanied of a slice of bread. Here is one of my favorites; red gentil dal

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2 tbsp coconut oil
2 tsp cumin seeds
2 tsp mustard seeds
1 yellow onion finely diced
1 tbsp fresh ginger minced
2 tsp turmeric
2 tsp ground cumin
Sea salt
1 x 28 oz can diced tomatoes (drained)
7 cups of vegetable stock
2 cups dry red lentils
1 cinnamon stick
1 tsp of fresh lime juice
1/2 tsp agave

Heat oil in a large pot at medium heat, then add cumin & mustard seeds and saute until they begin to crackle. Add onion, ginger, turmeric cumin, and a pinch of salt only if you wish. Stir and saute until union is soft. Add diced tomatoes and saute for one minute. Add stock, lentils and cinnamon. and bring to a boil. Reduce heat, cover and simmer for 30 minutes.

Your kitchen will be filled with a beautiful aroma, that of the many different spices !

Final step, remove cinnamon stick, add lime and agave….. to sweeten the pot 🙂

Blend or purée to your liking

Ready to serve, Enjoy !

Cristina

Cheeses, RECIPES

PARMESAN

Cristina Carlos-Supino
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Simply put all 4 ingredients in a small blender, if you prefer it grainier than mine, then just prolong the grinding to make a finer Parmesan

3/4 cup raw cashews
3 tbsp nutritional yeast
1/4 tsp sea salt (up to 3/4 if you prefer saltier)
3/4 stp garlic powder

Voila ! the entire process literally takes no more than 5 minutes, it is healthier as it does not have all the store bought preservatives and you save quite a bit of $

Keep refrigerated, although mine never lasts long as we use it as a pasta topping, salads, and my husband’s famous lasagna mmmmm

Enjoy !

Cristina

Mains, RECIPES

SIMPLE VEGAN CHILI

Cristina Carlos-Supino

TEMPERATURES ARE COOLING, NOTHING BETTER THAN A CHILI BOWL, FILLING AND NUTRITIONAL ! HAS VITAMINS A & C, CALCIUM AND IRON. THE BLEND OF SPICES ARE HEAVENLY WITH JUST ENOUGH KICK.

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1 3/4 CUPS VEG BROTH
1/2  CHOPPED ONION
4 CHOPPED GARLIC CLOVES
1/2 CUP CHOPPED CARROTS
1/2 CUP RED BELL PEPPER
1.5 CUPS COOKED RED KIDNEY BEANS
1/2 CUP DRY RED LENTILS
2 TSP GROUND CUMIN
1 TSP SWEET PAPRIKA
1 TSP SMOKED PAPRIKA
1 TSP OREGANO
1/2 TSP CHILI POWDER
1/2 TSP GARLIC POWDER
1/2 TSP ONION POWDER
28 OZ DICED TOMATOES
2 TBSP TOMATO PASTE

SIMPLY PUT ALL INGREDIENTS IN A POT AND SIMMER FOR 30 MINUTES

I ADD GUACAMOLE AS A TOPPING BUT YOU CAN ADD ANY TOPPING YOU PREFER