Falafel is a Middle Eastern food made with garbanzo beans in some regions and fava beans in others. They are vegetarian and deep fried. You can bake them is you want but be careful they do not come put dry. Here is what you are going to need for these:

Serves eight

FOR THE SAUCE:
½ cup Tahini (sesame paste)*
½ cup plain yogurt
2 garlic cloves
2 TBS lemon juice
½ tsp. salt

Place all the ingredients in a blender and blend until you have a smooth, creamy sauce.
*You can find Tahini in most grocery stores in their International aisle.

FOR THE FALAFEL:
2 cups garbanzo beans – soaked for 24 hours
1 small onion – peeled and quartered
4 garlic cloves – peeled
1 tsp. coriander
1 tsp. cumin
1 tsp. salt
1 tsp. baking powder
4 to 6 TBS flour
1 handful parsley
½ handful of cilantro

Place the soaked garbanzo beans in a pan and cook for about 10 minutes – until softened but not completely cooked through. Drain them and place them in a food processor. Add the rest of the ingredients and process until smooth. Taste the processed garbanzos for salt and re-adjust. Cover and refrigerate for about 30 minutes.

COOKING & ASSEMBLINGTHE FALAFEL:
2 cups vegetable or canola oil
8 Pita pockets
24 slices cucumber
24 slices tomato
8 lettuce leaves

Heat the oil until it reaches 350 degrees.

While the oil is heating, make your patties. You can make them as big or small as you want. I use my cookie scoop, make a ball and then flatten it slightly.

Place the patties in the hot oil and cook a few at a time – making sure not to overcrowd your pan. Once browned and crisp, remove the patties from the oil and place them on a paper towel lined plate. Keep them warm in the oven (set the oven on warm setting).

Cut a pita pocket through the middle and smear with Tahini sauce. Place the lettuce leaf, cucumber, tomato and falafel inside. Drizzle with a little more Tahini sauce and serve. Enjoy!

Falfel with Tahini sauce no bread – CALORIES 410.50.; FAT 18.71 grs (sat 2.63; mono 7.20; poly 7.29); PROTEIN 15.91 grs ; FIBER 10.87 grs; CARBS 47.98 grs; CHOLESTEROL 0.91 mg; IRON 5.29 mg; SODIUM 516.22 mg; CALCIUM 187.68 mg

Baked Falfel with Tahini sauce no bread – CALORIES 347.49.; FAT 11.63 grs (sat 1.61; mono 3.80; poly 4.94); PROTEIN 15.91 grs ; FIBER 10.87 grs; CARBS 47.98 grs; CHOLESTEROL 0.91 mg; IRON 5.29 mg; SODIUM 516.22 mg; CALCIUM 187.68 mg

Print the Falafel with Tahini Sauce Recipe Here

Here is a great way to use up left over rice, chicken and left over veggies in the fridge. You can use pretty much any vegetable you want as well as chicken, beef. pork or ham. You can also omit the meat and leave this vegetarian. Here is what you are going to need for this:

Serves four

2 TBS peanut, vegetable or Canola oil
2 scallions – chopped (white, light green and dark green)
2 TBS finely chopped white onion
1 TBS finely chopped ginger
4 garlic cloves – minced
2 skinless, boneless chicken thighs – cut into thin strips
12 snow peas – julienne
1 small carrot – peeled and finely diced
½ cup diced bell pepper
1 cup broccoli florets
2 cups cooked rice
2 TBS soy sauce
2 eggs

Heat a wok or deep skillet with the oil, until the oil starts to smoke. Add the scallions, onion, garlic and ginger. Cook for a few minutes until fragrant. Add the chicken and cook for 3 to 4 minutes more – until chicken starts to cook through. Add the vegetables and cook until broccoli starts turning dark green.

Add the rice and soy sauce. Mix well and heat rice through. Make a well in the middle and add the eggs. Allow them to set for a few minutes and start scrambling them. Once they are cooked but still soft, mix them into the rice. Mix well and turn off the heat. Serve and enjoy!

CALORIES 310.62.; FAT 14.81 grs (sat 2.50; mono 6.37; poly 4.14); PROTEIN 18.40 grs ; FIBER 4.14 grs; CARBS 31.50 grs; CHOLESTEROL 138.00 mg; IRON 2.16 mg; SODIUM 711.07 mg; CALCIUM 50.94 mg

Print the Chicken and Veggie Rice Bowl Recipe Here

Serves four

FOR THE CHOPS:
4 pork chops – about ½ inch thick
1 ½ tsp. curry
1 ½ tsp. ground cumin
1 ½ tsp. garlic powder
¾ tsp. thyme
1 tsp. salt
1 tsp. black pepper
1 TBS olive oil + 2 TBS for frying

Place the curry, cumin, garlic powder, thyme, salt and pepper in a bowl. Mix. Add 1 TBS olive oil and form a paste. Rub the pork chops on both sides and let them sit a room temperature for about 10 minutes.

Heat a large skillet. Add the remaining 2 TBS of oil. Place the pork chops in the skillet and cook them until the bottom has formed a brown crust – about 5 minutes. Depending on the thickness of your pan, work on medium-high to medium heat. Flip the chops. Once that side has developed a crust – about another 5 minutes – flip them again. Do this for a couple of times.

To test if your pork chops are done, insert a meat thermometer close to the bone. It should register 160 degrees. Or, cut close to the bone. You should have clear juices running. Serve with the mango salsa. Enjoy!

CALORIES 266.07.; FAT 13.7 grs (sat 3.3; mono 7.86; poly 1.55); PROTEIN 34.23 grs ; FIBER 0.88 grs; CARBS 2.01 grs; CHOLESTEROL 75.84 mg; IRON 1.5 mg; SODIUM 941.78 mg; CALCIUM 27.56 mg

FOR THE SALSA:
1 small mango – peeled and cubed
½ red onion – finely chopped
2 radishes – finely sliced
1 TBS chopped cilantro
½ lime – juiced
½ tsp. salt

Place first four ingredients in a bowl. Mix. Add lime juice and salt. Mix well and set aside.

CALORIES 48.88.; FAT 0.33 grs (sat 0.05; mono 0.07; poly 0.04); PROTEIN 1.23 grs ; FIBER 1.08 grs; CARBS 11.27 grs; CHOLESTEROL 0.00 mg; IRON 0.69 mg; SODIUM 299.58 mg; CALCIUM 37.12 mg

Print the Curry Pork Chops with Mango Salsa Recipe Here

This Puerto Rican dish is sort of a noodle-less lasagna where the plantains are used in lieu of pasta. This takes some work but the final result is a delicious array flavors that go together perfectly. Here is what you are going to need for this:

Serves nine

2 TBS oil + ¼ cup for frying
1 pound ground beef
1 white onion – finely chopped
4 garlic cloves – minced
1 finely chopped chili pepper (seeded and membrane removed)
1 small green bell pepper – finely chopped
2 TBS chopped parsley
2 TBS chopped cilantro
3 tomatoes – peeled and finely chopped
1 envelope of Sazon Goya OR
1 TBS crushed oregano
1 tsp. onion powder
1 tsp. garlic powder
2 tsp. ground cumin
1 tsp. paprika or achiote
2 tsp. salt
2 tsp. black pepper
2 TBS tomato paste
¼ cup water
2 bay leaves
8 green, pimento stuffed olives – sliced
¼ cup raisins
6 ripe plantains – peeled and sliced lengthwise
1 cup fresh white cheese (Farmer’s, Cotija, Panela)
3 eggs
1/8 cup milk

Heat a skillet with the oil. Brown the beef with the onion and garlic. Add the chili pepper, bell pepper, parsley, cilantro and tomatoes. Mix well. Add the salt, pepper, oregano, onion powder, garlic powder, cumin and paprika (or salt, pepper and 1 envelope of Sazon Goya). Mix well. Cook for about 4 minutes until tomatoes have rendered some juice.

Make a well in the middle and add 2 TBS tomato paste. Mix to dissolve well. Add the water and bay leaves. Mix well and cook for an extra 8 to 10 minutes. Add the olives and raisins. Mix well and turn off the heat.

While the meat is cooking, heat the remaining oil in a skillet. When it is hot, add the plantains. Once they are browned, flip them and brown the other side – about 4 minutes each side. Remove the fried plantains onto a paper towel lined plate.

Butter a square oven proof dish or a 9×13. Start layering 1/3 of the cooked plantains on the bottom. Remove the bay leaves and add ½ of the meat and spread out evenly. Add ½ of the cheese and spread on the meat. Place a second layer of plantains on the cheese. Add the remainder of the meat and spread evenly. Finish with the remaining plantains. Spread the rest of the cheese on the plantains.

Whisk together the eggs and milk. Pour the eggs on the plantains and allow the casserole to set for about 10 minutes. Heat the oven to 350 degrees.

Place the pastelon in the oven and bake for 35 minutes. Remove from oven and allow setting for an extra 10 minutes. Slice and serve. Enjoy!

CALORIES 517.53.; FAT 30.15 grs (sat 10.41; mono 13.12; poly 2.85); PROTEIN 17.44 grs ; FIBER 4.58 grs; CARBS 49.02 grs; CHOLESTEROL 119.22 mg; IRON 2.69 mg; SODIUM 842.05 mg; CALCIUM 238.77 mg

Print the Pastelon Recipe Here

This is a great alternative for a beef burger. I is also quite low in carbs. The sauce is made with Tahine, the main ingredient in hummus, and it complements the lamb very nicely. This is what you need to do for this:

1/2 pound ground lamb
2 TBS finely chopped yellow onion
1.5 TBS finely chopped mint
2 TBS finely chopped parsley
2 minced garlic cloves
1 large lemon – some for the meat, some for the sauce
Pinch cumin
¼ tsp red chili flakes
2 TBS Kefir cheese – 1 for the meat, 1 for the sauce
½ cup crushed pita chips
Salt & Pepper
½ TBS Tahine paste
¼ tsp cayenne pepper
Pita pockets
Lettuce leaves, tomato slices, mint leaves and red onion slices
Olive oil

Place the meat and the onion, mint, parsley and garlic on a bowl. Add a squeeze of lemon juice, cumin, red chili flakes, 1 TBS Kefir cheese and pita chips. Season with salt and pepper and mix to combine well. Make three equal size patties.

Heat a large skillet with some olive oil. Add the patties and cook them until a nice brown crust forms. Flip them and finish cooking.
While the meat is cooking, place the tahine in a bowl and this it out with about 1 TBS lemon juice. Add the remaining Kefir and form into a paste.
Season with some salt and the cayenne. Set aside.

Cut a pita pocket in half and carefully separate it. Smear the Tahine sauce in the inside. Line with lettuce leaves and add a cooked patty. Add a tomato slice, some mint leaves and red onion. Drizzle with olive oil and season with some salt. Serve.

Print the Lamb Burger Recipe Here

Fish tacos are the greatest! I made these with tilapia but you can use any mild, white fish. If you have never had a fish taco I hope you will give them a try. They are absolutely delicious! Here is what you need for these:

16 corn tortillas
8 white fish fillets – I used Basa – but you can use tilapia, cat fish or halibut
1 cup flour
1 cup Mexican beer
1 cup yogurt
1 cup mayonnaise
1 tablespoon minced shallots
2 limes
1 teaspoon garlic powder
1 teaspoon cumin
2 tablespoons chopped cilantro
Vegetable oil
2 cups shredded green or red cabbage
1 large tomato chopped
Salt

Rinse and pat dry the fish. Cut each fillet into 4 strips. Place in a bowl and squeeze 1 of the limes, covering completely with juice. Set it aside for 15 minutes.

In a bowl mix the flour and beer. Whisk well and season with salt. Set aside for 15 minutes.
In another bowl mix together the yogurt, mayonnaise, the juice of the other lime, cumin, garlic and cilantro. Whisk until blended well and season with salt to taste.

Fill a large skillet with oil and heat until the oil is very hot. Place the fish, one slice at a time, into the batter. Let the excess batter drip and place the fish in a single layer (work in batches). Fry the fish until evenly browned, turning once. Remove onto paper towels and drain off the excess oil.

Place a tortilla on top of another one. Smear with yogurt sauce. Place two pieces of fried batter in the middle. Top with cabbage and tomatoes. Serve.

Print the Tilapia Tacos Recipe Here

This recipe was sent to me by our friend Antonio Cabarr on YouTube. It is an excellent and refreshing drink, perfect for a hot day. It is also a great way to use up pineapple peels. Here is what you are going to need for this:

Pineapple peel
1/2 cup rice
1 stick cinnamon
1 cup evaporated milk or regular milk
1 cup simple syrup or water and sugar to taste
1/4 tsp. vanilla extract
1/4 tsp. grated nutmeg

Place the pineapple peel, rice and cinnamon stick in a pan. Cover it with water and bring to a boil. Cook until the rice is softened. Let it cool down completely.

Place the cooked rice and peel in the blender and puree. Pass the juice through a sieve and strain into a bowl. Add the milk, syrup, vanilla and nutmeg. Stir well and pour into a pitcher. Serve over ice. Enjoy!

Print the Panamanian Rice and Pineapple chicha Recipe Here

Tacos al pastor are barbecue flavored pork and pineapple tacos. You will need to marinate your meat overnight so make sure you allot the proper time. This is what you are going to need for these:

Serves four

16 small corn tortillas
4 dry chile Guajillo
6 dry chile Pasilla
4 dry chile Morita or Ancho
2 pounds pork loin – trimmed and cut into small dice
6 pineapple slices
¾ cup chile soaking water
½ cup brown sugar
4 garlic cloves – peeled
1 ½ cups freshly squeezed orange juice (about 3 small oranges)
Zest of 1 small orange – about 1 TBS
1 tsp. ground cumin
1 TBS crushed oregano
½ cup cola
2 tsp. black pepper
1 tsp. salt
½ TBS white vinegar
Zest of ½ a lime
Juice of a lime – about 2 TBS

Place the cubed pork in a zip-lock bag.

Dry roast the chiles directly on the open flame of a gas burner or in a dry skillet. Once the chiles have blistered, place them in a bowl and cover with boiling water. Weigh down the chiles with a plate. Soak them for 20 to 30 minutes. When they are hydrated – stem them and seed them. Place them in a blender. Add ¾ cup of soaking liquid, the brown sugar, garlic cloves and 2 slices of pineapple. Blend into a paste.

Mix the orange juice, orange zest, cumin, oregano, cola, black pepper, salt, vinegar, lime zest and lime juice. Add the chile paste and mix well. Pour the marinade into the bag, over the pork. Take out all the air and marinade over-night.

The next day –

Lightly brush a skillet with some oil. Place the pineapples in the skillet and cook them on low heat. Cooking them on low heat will make sure that they caramelize evenly and do not char. Be patient. Once they are browned on one side, flip them over and cook the other side. Once cooked, cut the pineapple into small chunks and set aside.

Heat another skillet and remove the pork from the marinade. Add the pork to the hot skillet and cook for about 4 to 5 minutes – or until the pork is cooked through.
Heat your tortillas in the oven, on a griddle or directly on an open flame. Place two on a plate and spoon some pork in the middle. Add some pineapple and serve. Enjoy!

Print the Tacos al Pastor Recipe Here

The first time I had salt & pepper pork chops was at a Chinese restaurant in Luganville, Vanuatu. I was smitten. I have never tasted something so distinctively flavored with such a light and crisp coat. It was so perfect I decided I needed to make my own version. Although these are not exactly like the one’s I am talking about, they are pretty close and absolutely worth the extra work. I serve these on top of a bed of crispy rice noodles. This is what you are going to need for these:

Serves six
FOR THE SALT & PEPPER:
2 TBS coarse salt
1 TBS Sichuan peppercorns or ½ tsp. white pepper
1/8th tsp. Chinese Five Spice Powder
Heat a small skillet. Add the salt and Sichuan peppercorns (if using). Cook at high temperature, stirring constantly, until salt turns a light gray color. Allow salt to cool.
Place the salt, peppercorns or white pepper and five spice powder in a small mortar or a coffee grinder. Crush until you have a fine powder. Set aside.
Note: Any left overs will keep for about six months in a sealed container in a cool and dry place.

FOR THE PORK:
8 small, thin pork chops
Rinse and pat fry the chops. Trim off all the excess fat. Cut the meat thinly, on the bias, against the grain. Reserve some meat around the bones. Place meat and bones into a large sealable plastic bag.

FOR THE MARINADE:
1/8th cup sherry
¼ cup soy sauce
1 tsp. brown sugar
A few drops sesame oil
4 peeled and smashed garlic cloves
½ chili pepper – seeded and membrane removed (opt)
½ TBS salt and pepper preparation
Place all ingredients in a bowl. Mix well. Pour marinade into plastic bag – over the pork. Seal the bag, making sure to remove all excess air. Roll the meat in the marinade to make sure it is all coated. Refrigerate for at least one hour and up to over night.

FOR THE COATING:
1 cup cornstarch
¼ cup flour
½ TBS salt and pepper preparation
Mix all of the ingredients in a bowl. Remove the pork strips from the marinade and coat them well – shaking off all of the excess. Place the pork on a platter.
PREPARATION:
2 cups peanut or vegetable oil
4 scallions – cut diagonally into 2 inch pieces
1 chili pepper – seeded, membrane removed and cut into strips
2 garlic cloves – finely sliced
Heat the oil in a wok or deep skillet, until it reaches 350 degrees. Add the pork – working in batches – and cook for 4 to 5 minutes. The thickness of your meat will determine the cooking time. Once the batter is nicely browned and the pork is cooked through, remove it onto a paper towel lined plate.
Cook the pork in batches – making sure the oil gets hot again before adding the next one. It is important that you use very hot oil in order to have a nice crunchy, non- greasy result. Once you are done, remove all but 3 TBS of the oil in the pan.
Add the scallions, chili pepper and garlic. Stir-fry for a couple of minutes and return the cooked pork. Stir-fry for another couple of minutes – until the meat is heated through. Serve immediately on rice or crispy rice noodles. Enjoy!

CALORIES 386.42; FAT 18.57 grs (sat 4.74; mono 8.22; poly 4.28); PROTEIN 45.91 grs ; FIBER 0.39 grs; CARBS 8.88 grs; CHOLESTEROL 101.12 mg; IRON 1.35 mg; SODIUM 1343.05 mg; CALCIUM 20.22 mg

Print the Salt & Pepper Pork chops Recipe Here

These crispy thin noodles are a fantastic addition to lettuce wraps, a great snack and wonderful as a ‘bed’ for stir-fries and other Asian meals. They are very easy to make but it is absolutely necessary to have your oil at 350 degrees at all times. If you do not, you will waste your rice noodles and will have to throw them away. These also cook within seconds so make sure you have a paper-towel lined dish and your spatula ready before you start. Here is what you need:

8 oz. rice noodles
2 cups peanut or vegetable oil
Salt

Fill a deep skillet or wok with the oil and heat it until it reaches 350 degrees.

Line a plate with paper towels and set aside. Break the noodles in half and separate them well. Place one noodle into the hot oil. If it crisps within seconds, your oil is ready. Grab a small handful of noodles – if you exaggerate the amount you will have a blob that will not crisp in the middle – and place them in the hot oil. They will crisp almost immediately. Flip the noodles for one second and then remove them from the oil. Do not over crisp these as they will burn very quickly. Allow the excess oil to drip from your spatula. Place them on the paper towels and salt them very lightly.

Repeat with all the noodles and enjoy.

CALORIES 71.59; FAT 3.44 grs (sat 0.38; mono 0.66; poly 1.41); PROTEIN 2.08 grs ; FIBER 0.03 grs; CARBS 8.06 grs; CHOLESTEROL 101.12 mg; IRON 1.44 mg; SODIUM 189.66 mg; CALCIUM 6.81 mg

Print the Crispy Rice Noodles Recipe Here