Puerto Rican Beef steak and Onions dish.... Delicioso

Bistec Encebollado Puerto Rican Dish .... Beef Steaks W/Onions
Easy as 1-2-3

2 pounds beef steak, thinly sliced
½ cup olive oil
2 cloves of garlic
dash dried oregano leaves
2 large white onions, sliced in rings
¼ cup distilled white vinegar
1½ cups water
1 tsp. salt

Serve w/brown rice or white

Sweet fry plantains.  and Avocado.

Buy Yellow very ripe Plantains, 

fry them in butter in low  heat till they are tender and golden.

1. Dump all ingredients in a gallon-size plastic bag and turn so that all the ingredients mix together. Refrigerate at least 4 hours or a couple of days (or freeze for later use).

2. Dump contents of bag in a heavy skillet and bring it to a boil. Cook over low heat, covered, for about 40 minutes or so. The meat will be very tender and tasty.

Enjoy! 

By Maria N.

BRUNCH FOR SATURDAY MORN???? WAFFLES/ COFFEE OR TEA.

 servings, 2 waffles each

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Traditional waffles are a butter-laden, high-carb indulgence, but they make the transition to good fats and smart carbs beautifully, yielding crisp, nutty-tasting waffles with all the sweet pleasure of the original. The batter can also be used for pancakes.   

INGRIDIENTS: 

• 2 cups buttermilk, or coconut milk
• 1/2 cup old-fashioned rolled oats
• 2/3 cup whole-wheat flour
• 2/3 cup all-purpose flour
• 1/4 cup toasted wheat germ, or cornmeal
• 1 1/2 teaspoons baking powder
• 1/2 teaspoon baking soda
• 1/4 teaspoon salt
• 1 teaspoon ground cinnamon
• 2 large eggs, lightly beaten
• 1/4 cup packed brown sugar
• 1 tablespoon canola oil or coconut oil 
• 2 teaspoons vanilla extract

PREPARATION

1. Mix buttermilk and oats in a medium bowl; let stand for 15 minutes.
2. Whisk whole-wheat flour, all-purpose flour, wheat germ (or cornmeal), baking powder, baking soda, salt and cinnamon in a large bowl.
3. Stir eggs, honey , coconut oil and vanilla into the oat mixture. Add the wet ingredients to the dry ingredients; mix with a rubber spatula just until moistened.
4. Coat a waffle iron with cooking spray and preheat. Spoon in enough batter to cover three-fourths of the surface (about 2/3 cup for an 8-by-8-inch waffle iron). Cook until waffles are crisp and golden brown, 4 to 5 minutes. Repeat with remaining batter. 30 MINUTES ACTIVE TIME.
5. You can serve w/ blueberries, peaches, and apples. Add honey instead of syrup. or cook the fruit for about 5 minutes  it will make a good yummy, healthy syrup.  Enjoy w/ eggs if you like or just plain waffles. 

TIPS & NOTES

• Make Ahead Tip: Wrap any leftovers individually in plastic wrap and refrigerate for up to 2 days or freeze for up to 1 month. Reheat in a toaster or toaster oven.

NUTRITION

Per serving: 188 calories; 4 g fat ( 1 g sat , 2 g mono ); 55 mg cholesterol; 30 g carbohydrates; 8 g protein;3 g fiber; 328 mg sodium; 227 mg potassium.

Nutrition Bonus: 144 mg calcium (14% dv).

Carbohydrate Servings: 2

Exchanges: 1 1/2 starch, 1/4 reduced-fat milk, 1/2 lean protein, 1/2 fat

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Fajitas A la Carte.... Authentic, healthy and easy!

For 4 people:

2 Chicken breast or beef

Corn Tortillas.

5 scallop onions

 Handful cilantro

1 green pepper

2 tomatoes

1jalapeno

1 ripe avocado

one dash of cumin

Cut chicken or beef  into long strips

Cook the chicken or beef in a small amount of olive oil  cook it  frying pan for 10 minutes, use the sauce left from the meat in the pan to fry all the legumes.

cut all the above legumes "except the avocado" into small pieces cook it for 5 minutes in the frying pan.

Warm up the tortillas in a frying pan.

immediately add all the above in the corn tortilla fold the  tortilla in half, add

cheese if you  so desire.

Enjoy it w/refried beans or rice  By Maria N.

You can eat  a yummy meal and healthy with out breaking your wallet.

For mothers who have children this is a great dish the kids love it and it is healthy.

Many times, you can just fold some refried beans in a hot tortilla w/ avocado and cilantro and it is delish and healthy.

When I lived overseas our budget was very pitiful and this meal kept us going many times.  Enjoy!

Cream of Zucchini w/ Grilled Cheese Sandwich: Easy, fast, Nutritious!

Zucchini a great source of vitamins and non fat veggie.

Zucchini

Zucchini is a highly nutritious and versatile vegetable. Virtually fat and sugar free, zucchini is a great source of fiber, protein, folate, iron, magnesium, phosphorus, potassium, zinc, copper, and vitamin A, C, and B6. Zucchini is delicious grilled, or as a supplement to any casserole because it absorbs flavors well. Like cucumber, zucchini is a wonderful weight loss food. In addition, nutrients in zucchini have cancer prevention, eyesight, and cholesterol reducing benefits. You can even eat zucchini blossoms, which are a colorful and decorative addition to any plate.


RECIPE:  Easiest Recipe ever!

4 yellow squash, or 4 Zucchini

Wash and cut into small pieces, cut and boil for 10 minutes

When is finished cooked, put in a blender.

 1/4 of raw onion cut in very small pieces... brown it in butter or olive oil

Small sprinkles of powder garlic

 Add the Blend Squash to the onion in the frying pan.

Add, 1/2 cup of 1/2 and 1/2 cream or just plain milk.

Heat it up for 5 minutes.

Enjoy it w/ a cold Chicken sandwich or hot grilled cheese sandwich.

Enjoy! Good Eats by Maria S.

Zucchini a great source of vitamins and non fat veggie.

Zucchini

Zucchini is a highly nutritious and versatile vegetable. Virtually fat and sugar free, zucchini is a great source of fiber, protein, folate, iron, magnesium, phosphorus, potassium, zinc, copper, and vitamin A, C, and B6. Zucchini is delicious grilled, or as a supplement to any casserole because it absorbs flavors well. Like cucumber, zucchini is a wonderful weight loss food. In addition, nutrients in zucchini have cancer prevention, eyesight, and cholesterol reducing benefits. You can even eat zucchini blossoms, which are a colorful and decorative addition to any plate.


RECIPE:  Easiest Recipe ever!

4 yellow squash, or 4 Zucchini

Wash and cut into small pieces, cut and boil for 10 minutes

When is finished cooked, put in a blender.

 1/4 of raw onion cut in very small pieces... brown it in butter or olive oil

Small sprinkles of powder garlic

 Add the Blend Squash to the onion in the frying pan.

Add, 1/2 cup of 1/2 and 1/2 cream or just plain milk.

Heat it up for 5 minutes.

Enjoy it w/ a cold Chicken sandwich or hot grilled cheese sandwich.

Enjoy! Good Eats by Maria S.

Cream of Squash or zucchini w/ Grain Bread Sandwiches

Easiest Recipe ever!

4 yellow squash, or 4 Zucchini
Wash and cut into small pieces, cut and boil for 10 minutes
When is finished cooked, put in a blender.

 1/4 of raw onion cut in very small pieces... brown it in butter or olive oil
Small sprinkles of powder garlic
 Add the Blend Squash to the onion in the frying pan.
Add, 1/2 cup of 1/2 and 1/2 cream or just plain milk.
Heat it up for 5 minutes.

Enjoy it w/ a cold Chicken sandwich or hot grilled cheese sandwich.

Enjoy! Good Eats by Maria S.

How to make Spaguetti squash

Spaghetti Squash

Spaghetti squash is a good alternative to pasta, potatoes, or rice. The cooked squash flesh shreds into threads like thin spaghetti or vermicelli, hence its name. On average, a spaghetti squash measures about 12 inches in length and about 6 inches in diameter. The squash should be an even light yellow color and firm with no bruises. Store whole at room temperature up to 3 weeks. Spaghetti squash is available year-round with peak season in fall.

Spaghetti squash has a very mild flavor, thus it is usually served with a sauce of some sort. It may also be enjoyed simply with salt and a bit of butter. Cooking the squash is very simple.

You will need:
• 1 spaghetti squash.
• Large sharp knife.
• Baking pan.
• Oven.
• Kitchen fork.

Chicken Fricase Puerto Rican Style.

Fricase de Pollo
Hearty chicken stew with potatoes, olives and capers.

2 tbsp.olive oil
 1 medium onion, diced
1/2 green pepper, diced
2 tsp. minced garlic or 4 cloves garlic, minced
1 tsp. dried oregano
2 cups of fresh cilantro, chopped
1 3-lb. chicken, cut into pieces
6 tomatoes
1 bay leaf
12 stuffed olives
1 tsp. capers
3 tsp. Adobo Seasoning with Pepper  "Optional"

Put all the above in a blender or a food processesor liquify.  Make a sauce. 

2 medium potatoes, peeled and cut in 1/2-inch cubes
You can add Peas if you preferred

Heat oil in a pot over medium heat. . 

If you like after the sauce you are welcome to add a little bit of  the onion, pepper, garlic, oregano, and cilantro, reduce heat to medium low and cook for 10 minutes, stirring occasionally. Add the chicken and cook on medium for 5 minutes, stirring occasionally. Stir in the tomato sauce, bay leaf, olives, capers, vinegar, adobo, and potatoes. combine the Sofrito Sauce from the blender with water to equal 1/2 cups, and add. Mix well. Bring to a boil, cover, reduce heat to low, and cook for 45 minutes until chicken is tender. Stir occasionally. Stir in the peas.  Cook uncovered 1 can (15.5 oz.) sweet peas,

Serve w/ Brown Rice. It is very heathy and easy to make. Serve w/ a side dish like a salad. Enjoy! By: Maria S.

: Spaghetti Squash Alfredo

Spaghetti Squash Alfredo

It looks like Fettuccine Alfredo, but it's actually spaghetti squash, baked to perfection and tossed with a creamy Swiss cheese sauce.

1 medium spaghetti squash (about 3 pounds)

1 can (10 3/4 ounces) Campbell's® Condensed Cream of Celery Soup (Regular or 98% Fat Free)

3/4 cup water

1/4 cup milk

1 cup shredded lowfat Swiss cheese (about 4 ounces)

2 tablespoons grated Parmesan cheese

Chopped fresh parsley or chives

• Pierce the squash with a fork.
• Bake at 350°F. for 50 minutes or until the squash is fork-tender.  Cut the squash in half and scoop out and discard the seeds.  Scrape the flesh with a fork to separate the spaghetti-like strands.
• Heat the soup, water and milk in a 3-quart saucepan over medium heat to a boil.  Stir in the Swiss cheese.  Add the squash and toss to coat.  Sprinkle with the Parmesan cheese and parsley.

MOFONGO... MO FUN GO

IF YOU DO NOT KNOW WHAT PLANTAINS ARE, THEY LOOK LIKE PAPA BANANAS:

You will find them at any large grocery stores buy them green, not yellow.

YOU PEEL THEM THEN CUT THEM IN SMALL PIECES AND PUT THEM TO BOIL LIKE YOU DO FOR MASH POTATOES. 

OUNCE THEY ARE SOFT, YOU MASHED IN A FOOD PROCESSOR W/ A BIT OF OLIVE OIL.

(Makes about 3 medium size balls)

Monfongo is made by mashing plantains with garlic, olive oil, and chicarrones or bacon.

3 green plantains
1 tablespoon crushed garlic
3 tablespoon olive oil
½ lb. chicharrón or cooked bacon (crumbled)

Mix together the garlic olive oil and chicharron or bacon.

Mash the tostones, In a food processor,  adding a 3 gloves of garlic mixture. You will have to work a few slices at a time. When all done mix all the batches together for even distribution of seasoning. Add salt if needed. This is a side dish that needs to be served warm. Keep forming balls until mixture is all used up.

Serve with fried pork meat and fried onions, or with soup, or as a side dish like rice and beans ….. yummy!

Enjoy. By: Maria S.

Buy a FeatureLink

Asopao de Pollo Chicken soup  · 1-1/2 cup short-grained rice · 3 garlic cloves, pressed · 2 peppercorns · 2 medium onions, peeled · 1/2 green pepper 2 table Spoon of Olives w/out the pit · 4-6 culantro leaves or 6-8 sprigs of cilantro (fresh                coriander) · 2-1/2 teaspoon salt · 3 tablespoons plus one teaspoon olive oil · 1 whole chicken cut into pieces · 1/2 teaspoon oregano · 6 fresh Tomatoes · 8 cups water or chicken stock · 1 cup of fresh or frozen  sweet peas · 1 4-ounce can of whole, roasted pimento peppers, sliced · 1 fresh asparagus tips Rub the chicken with salt, pepper and oregano and one teaspoon olive oil and set aside for 30 minutes. In the blender, purée the garlic, onions, peppercorns, chili peppers culantro and sweet peppers, with the remaining olive oil. In a large caldero sauté the sofrito purée for 5 minutes over medium-low heat. Brown the chicken pieces to seal in their flavor. Add the tomato sauce and the chicken stock or water to the chicken and bring to a boil. Cover, reduce heat and simmer for 10-15 minutes. Rinse the rice under cool running water until it runs clear. Drain the rice and stir into the soup pot. Raise the heat and bring to a boil once more. Reduce heat to medium and cook uncovered for 20 minutes, stirring occasionally. Add the peas and cook for an additional 5-10 minutes or until the asopao is as liquid or dry as you prefer. Heat the sliced pimentos and the asparagus  and use to garnish each plate of asopao. (Serves 6) Serve with tostones…. Two Green Platains...Platanos, they look like papa bananas but green. Peel them out,  Deep fried them in Veggie oil till they are golden, get them out and sprinkle some salt on them.

Healthy Fun Eats!

 Hi My Name is Maria, I've lived over seas in 30 countries for 42 years. I started at a very early age of my teen years working as a missionary. Coming to the USA from the Caribbean Puerto Rico, and living in many other countries, I've learn so much about what kinds of food are good to eat and fun w/out any consequences to your health.
  When I lived and still traveling to other outside countries, I noticed that they eat good things and yummy. But when I came back to America, I stop walking, moving and eating things that were in front of me. Then, I  started feeling weak, tired all the time, muscle aches and w/out energy. I said to myself, it is time to stop and get healthy w/out sacrificing those delicious good eats that we crave every day.
Like Chocolate, Cheese Cake, full of sugar yogurt and Ice cream.
I then went to the Dr and find out that I was border line diabetes. So I took ACTION!
I went to the store and read all the labels of good foods.
To my surprise, must of organic, and good eats, had sugar in it, even the ones that said plain yogurt, organic cereal, organic peanut butter and so on.... Grrrr.. I said, how can a diabetic survived?
So this are my recipes and good eats that are delicious that you do not have to slave over the stove but they are fun and yummy. Even if you do not know how to cook, it makes feel like you want to learn how to make them, they are healthy and easy. I hope you can enjoy them and give me a feed back so I can improve on my recipes to help you out. Thanks, Maria

Here is a non fat short recipe:
Avocado is a good fat fruit, or veggie...
Chicken or Tuna fish is a good source of protein
olive oil a good fat
Dash of herbs for taste

For lunch: Buy a nice, semi soft Avocado cut it in half, take the pit off
Take some already cook chicken or Tuna Fish and put in a bowl.
add a table spoon of Olive Oil
Dash of herbs, or  add half of cut up tomatoes,
1/4 of onion,  "Red onion preferred"
hand full of Cilantro cut in small pieces
dash of Oregano
dash of garlic powder w/out salt.
dash of chile powder   you can add salt a little bit if you do not like chile powder
Watch you salt intake.
Add all the ingredient to the chicken then put inside of each half of the Avocado. It is delish!

Don't forget that white sugar is bad for you, but if you consume it, try to do it twice a week.... exercise a lot like, walking.  Keep small snacks in your car, like apples,  banana, celery, carrots, or nuts. Some times I keep a yogurt or cheese in my car, the protein helps you stabilized your sugar level. Don't go out w/out eating all day then eat a lot later, bad thing:) I did it and I was fainting every where.  I ended up with hypoglycemia. Not good. Even if you do not have Diabetes is still a bad habit. Take care be smart and stay healthy for your sake and family. Good Day!