Healthy Food Recipes

Ingredients :

·         8 oz. reduced-fat condensed milk

·         1.25 c. sugar

·         3 egg yolks*

·         2 c. grated coconut

·         1 c. large pitted prunes

·         25 to 30 whole cloves**

How To Make :

·         In a medium saucepan, combine condensed milk and 1 c. of sugar. Cook over medium heat for 5 minutes, or until sugar has dissolved.

·         Add egg yolks and coconut to pan. Stir well and cook 10 to 15 minutes longer, stirring often, until mixture begins to thicken into a candy syrup.

·         The syrup has the right texture when patches of the bottom of the saucepan show as you are stirring. Remove pan from heat and allow syrup to cool for 10 or 15 minutes.

·         Cut each prune into four equal pieces. Form the cooled coconut candy into egg-shaped pieces about 1 inch long and press each piece firmly onto a prune segment. Place a whole clove in the center of the visible white coconut stuffing.

·         Place remaining 1/4 c. sugar in a small bowl. Roll each “eye” in sugar and serve in small paper cups.

Ingredients :

·         juice of 1 large lemon

·         2 cloves garlic, peeled and crushed

·         2 tsp. salt

·         1 tsp. pepper

·         4 to 6 boneless, skinless chicken breasts

·         2 tbsp. dendê or peanut oil

·         1 medium onion, chopped

·         1 c. chicken stock or water

·         1/2 c. roasted peanuts, very finely chopped

·         1/3 c. coconut milk

·         1 fresh hot pepper or 2 preserved

·         hot peppers, minced (optional)

·         1 lb. fresh shrimp, peeled and deveined,* or 1 lb. frozen shrimp, thawed

How To Make :

·         In a large bowl or baking dish, combine lemon juice, garlic, salt, and pepper to make marinade.

·         Wash chicken under cool running water. Pat dry and cut into 1-inch chunks. Place chicken in marinade, cover dish with plastic wrap, and refrigerate for 30 minutes.

·         In a heavy saucepan or skillet, heat oil over medium-high heat. Add onion and chicken pieces and cook 10 minutes, or until chicken is lightly browned.

·         Add chicken stock or water, peanuts, coconut milk, and hot pepper (if using). Reduce heat to medium. Simmer, stirring occasionally, for 15 to 20 minutes, or until chicken is fully cooked and sauce has thickened. Add shrimp and cook 8 to 10 minutes more, or until shrimp are pink.

·         If you have dendê oil, drizzle lightly over all before serving.

Ingredients :

·         2 lb. skinless white fish fillets

·         1 clove garlic, peeled and minced

·         1 fresh hot pepper, minced, or 1

·         tsp. cayenne pepper (optional)*

·         4 tbsp. fresh cilantro, chopped

·         1/2 tsp. salt

·         1/2 tsp. black pepper

·         juice of 1 large lemon

·         1 14.5-oz. can diced tomatoes, drained

·         1 medium onion, chopped

·         2 tbsp. dendê or olive oil

·         1/2 c. coconut milk

How To Make :

·         Rinse fish under cool running water and pat dry. Cut into roughly 2- inch-square pieces and place in a large mixing bowl or baking dish.

·         In a food processor or blender, combine garlic, hot pepper (if using), cilantro, salt, black pepper,

·         lemon juice, and half of the tomatoes and onion. Process until smooth.

·         Pour the tomato mixture over the fish. Cover with plastic wrap and refrigerate for 1 hour.

·         Heat dendê or olive oil in a heavy saucepan over medium heat. Add fish, processed tomato mixture, remaining tomato and onion, and half the coconut milk.

·         Bring to a boil. Reduce heat and add remaining coconut milk. Cover and simmer 10 to 15 minutes, or until fish is cooked through. Serve hot with rice.