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

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 recipe is a perfect fusion of Latin chiles with American BBQ sauce. It delivers a variety of flavors and is absolutely a pleasure to eat! Beef ribs are a lot meatier than pork ones but can also be a lot tougher. You have to cook them very slowly and for a long time. Here is what you need for these:

2 beefy racks of ribs
2 pasilla chilies
2 California chilies
4 arbol chilies
3 TBS salt + 1 tsp. for the chilies
2 TBS cumin
1 TBS black pepper
4 garlic cloves
BBQ sauce of your choice

Place the dry chilies in a skillet and turn on the heat. Press the chilies on the hot skillet and allow them to char and blister a bit. Move them to a bowl and cover them with boiling water. Weigh them down with a small plate and allow the to re-hydrate for about 20 to 30 minutes. Once hydrated, stem and seed the chilies. Place them in a blender with 4 garlic cloves and 1 tsp. salt. Blend until you have a smooth paste, adding a little of the soaking water if necessary.

Remove the fascia from the back of your ribs by sliding a small knife under it to separate it from the bone and pulling on it to tear it away. Rinse the ribs and place them in a pan.

Mix together the remaining salt, pepper and cumin. Sprinkle the rub on both sides of the racks and rub it in with your fingers. Smear the ribs with your chili paste.

Heat your grill. If you have a gas grill, turn off half of the burners once it is hot. If you have a charcoal grill, pile the hot coals to one side – using a metal tool. Place the ribs, bone side down on the lit side and sear them. Once seared, move them to the unlit part of the grill. Cover the grill and cook the ribs in indirect heat for a good 2 hours.

Slather the ribs with BBQ sauce and allow them to cook for another 30 to 45 minutes. The longer they cook the more tender they will be. Remove the ribs from the grill and serve. Enjoy!

Print the Grill Beef Ribs Recipe Here

This salad goes very nicely with any kind of meat. Make it for your next barbecue. You will love it! Here is what you need to do for this:

12 oz. cooked tri-color pasta
1 cup sliced ripe olives
3 carrots – cut into strips
4 celery stalks – chopped
½ bell pepper – cut into strips
1 cup poppy seed dressing

• Mix all ingredients in a bowl.
• Add poppy seed dressing.
• Toss until everything is coated well.
• Serve and enjoy!

½ cup salad w/o dressing – CALORIES 183.19; FAT 1.75 grs (sat 0.14; mono 0.67; poly 0.5); PROTEIN 5.8 grs ; FIBER 2.11 grs; CARBS 35.55 grs; CHOLESTEROL 0.00 mg; IRON 1.77 mg; SODIUM 108.93 mg; CALCIUM 38.87 mg

Print the Tri-Color Pasta Salad 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

This dish is typically made with small elbow pasta. My kids wanted me to make it with Rigatoni so I did. Whatever pasta you decide to use you will love this. This was a very popular meal at the deli. Here is what you need for this:

Serves four

10 oz. raw pasta – cooked (elbows, shells or Rigatoni)
6 Italian sausages
2 TBS olive oil
1 white onion – finely chopped
4 garlic cloves – minced
3 tomatoes – peeled and chopped
1 TBS tomato paste
1 TBS crushed oregano
1 cup tomato sauce
3/4 cup water
2 tsp. black pepper

Cook the pasta as per instructions. Drain and shock it. Set it aside.

Remove the sausages from the casings and brown. Drain it and set aside. Wipe the pan.

Add the olive oil and heat. Add the onions and cook for 4 to 5 minutes – until softened and translucent. Add the garlic and mix well. Cook for a minute and add the tomatoes and oregano. Cook the tomatoes for another 4 to 5 minutes. Make a well in the middle and add the tomato paste. Mix well. Add the tomato sauce and the water. Season with black pepper. Return the cooked sausage to the pan. Mix well and cook for about 15 to 20 minutes.

Add the pasta to the sauce and heat it through. Serve with some Parmesan cheese and enjoy!

Pasta no cheese – CALORIES 459.87; FAT 11.76 grs (sat 3.51; mono 4.64; poly 1.90); PROTEIN 19.12 grs ; FIBER 6.12 grs; CARBS 69.43 grs; CHOLESTEROL 30.24 mg; IRON 4.89 mg; SODIUM 639.81 mg; CALCIUM 87.79 mg

Print the American Chop Suey Recipe Here

Berries are in season and they are inexpensive and super sweet! This is a quick way to create an elegant dessert that every berry lover will adore! Here is what you are going to need for this:

12 oz. blackberries
6 oz. blueberries
6 oz. raspberries
8 oz. sliced strawberries
4 TBS confectioners’ sugar
1 TBS Balsamic vinegar
Cream
Mint for garnish- optional

Rinse and pat dry all of the berries. Place them in a bowl and add the sugar. Mix carefully with a rubber spatula. Add the balsamic vinegar and mix carefully. Place the berries in the fridge until ready to use.

Spoon berries into a serving cup and top with whipped cream. Garnish with a leaf of mint if desired. Serve and enjoy!

Print the Berries & Cream 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

Mache is also known as lamb lettuce, corn lettuce, Swiss lettuce and field lettuce. It is very delicate in taste and grows in little clusters with short stems. It goes wonderfully with avocados, mushrooms, sprouts and red onion. Go ahead and replace the honey in this recipe for agave and keep it vegan! This is what you are going to need for this recipe:

Serves four

2 small oranges – peeled
2 scallions – chopped
1 tsp. grated fresh ginger
1 tsp. honey or agave
1 TBS soy sauce
2 TBS rice vinegar
1 TBS vegetable or Canola oil
¼ tsp. sesame oil
4 cups washed Mache or baby spinach
1 TBS toasted sesame seeds
1 handful of alfalfa sprouts
1 small ripe avocado (or ½ large)

Separate the orange wedges, making sure you have no white on them. Place the oranges in a sieve, over a bowl.

Add the scallions, ginger, honey, soy sauce and rice vinegar to the orange juice rendered from the oranges. Mix well. Slowly whisk in the oils. Set aside.

In a bowl mix together the mache, alfalfa sprouts and sesame seeds. Drizzle the dressing on top and toss well. Place the orange segments and the avocado in the bowl. Toss carefully so as not to mash the avocado or the oranges. Serve and enjoy!

CALORIES 172.67; FAT 10.77 grs (sat 1.25; mono 5.88; poly 2.53); PROTEIN 2.53 grs ; FIBER 4.56 grs; CARBS 18.85 grs; CHOLESTEROL 0.00 mg; IRON 1.95 mg; SODIUM 261.25 mg; CALCIUM 65.61 mg

Print the Mache Salad with Oranges and Avocado Recipe Here