Healthy Food Recipes

Ingredients  :

·         16 oz. canned black-eyed peas

·         1 large onion, chopped

·         salt and pepper to taste

·         1/4 tsp. cayenne pepper (optional)

·         dendê or vegetable oil for frying

·         malagueta pepper sauce or other hot sauce (optional)*

How To Make :

·         Place peas in a fine mesh strainer and rinse well with cold water.

·         Place peas, onion, salt, pepper, and cayenne in a food processor or blender and process until smooth.

·         Pour 2 to 3 inches of oil into a deep skillet or stockpot. Heat to 350˚F, or until a drop of water flicked into the pan jumps out.**

·         Scoop up about 1 tbsp. of the pea mixture and use your hands to shape it into a small, oval patty. Set aside on a plate. Once you’ve made 4 or 5 patties, use a slotted spoon to carefully place them, one by one, into the oil. Fry for about 5 minutes, turning once to brown evenly on both sides.

·         Carefully remove from oil and drain on paper towels. Repeat until pea mixture is gone. Serve warm with malagueta pepper sauce, if desired.

Ingredients :

·         1 lb. boneless, skinless chicken

·         breasts*

·         2 tbsp. olive oil

·         1 tsp. salt

·         1/2 tsp. pepper

·         4 slices of lean cooked ham, cut into thin strips (deli-sliced ham works well)

·         1/2 c. fresh or frozen and thawed green peas

·         2 large carrots, coarsely grated or cut into short, thin sticks

·         1 green apple, cut into bite-sized pieces

·         1 c. canned hearts of palm, drained and chopped into 1/2-inch pieces

·         1/2 c. regular or reduced-fat mayonnaise

·         3 medium potatoes

·         vegetable oil for frying

How To Make :

·         Wash chicken under cool running water and pat dry. Cut into 1/2-inch cubes.

·         In a heavy saucepan or skillet, heat oil over medium-high heat. Add chicken, salt, and pepper and cook 10 to 15 minutes, or until chicken is lightly browned and cooked all the way through. Remove from heat.

·         In a large bowl, combine the chicken, ham, peas, carrots, apple, and hearts of palm. Add mayonnaise and mix well.

·         Wash and peel potatoes. Grate or cut potatoes into long, thin strips. Pour about an inch of vegetable oil into a large frying pan or stockpot and heat to 350˚F, or until a drop of water flicked into the pan jumps out.

·         Carefully place potatoes in oil with a slotted spoon. (If they don’t all fit, you can fry them in two or three batches.) Fry 10 to 12 minutes, stirring gently. When potatoes are golden brown, remove from oil with a slotted spoon and place on paper towels to drain.**

·         Just before serving, stir most of the potatoes into the salad and sprinkle a few on top.

Ingredients :

·         4 c. manioc starch

·         1 c. vegetable oil

·         5 eggs, beaten*

·         1 tsp. salt

·         3 c. grated cheese, such as Parmesan, mozzarella, mild cheddar, or a mixture*

How To Make :

·         Combine all ingredients except cheese in a food processor or blender and process until smooth.

·         Transfer mixture to a mixing bowl and add cheese. Stir well.

·         Preheat oven to 350˚F. Divide cheese dough into about 30 pieces. Rub a little bit of oil on your hands and shape the dough into balls.

·         Place balls on a baking sheet or in the compartments of a muffin tin.

·         Bake 15 to 20 minutes, or until rolls are very lightly browned on top. Serve warm.