Braised Beef and Vegetables in Coconut Sauce
One-Pot Pork and Vegetable Bake
Bulgur and Lentils with Coconut Gremolata
Nasi Goreng (Indonesian Fried Rice)
Soba Noodles with Peanut Sauce
Makes 4 to 6 servings
Because you are braising, you can use a less-tender cut, but be sure to pound the meat to help tenderize it. The vegetables cook into the coconut sauce and give it a rich flavour and texture.
1 lb (500 g) flank steak or inside beef round
2 tbsp coconut flour, divided
1 tbsp coconut oil
1 onion, coarsely chopped
3 cloves garlic, finely chopped
1 eggplant, coarsely chopped
1 red bell pepper, coarsely chopped
3/4 cup coconut milk
1 tbsp coconut aminos or tamari sauce
1. Place steak on a large sheet of parchment paper or cutting board. Sprinkle with 1 tablespoon of flour and, using a meat mallet, pound until about 1/2 inch thick (or thinner than it was when you started). Flip and repeat with remaining flour. Cut into 1/2-inch-wide strips. Cut the strips into 1- to 2-inch lengths. Set aside.
2. In a flameproof tagine, Dutch oven or large skillet, heat oil over medium heat. Add onion and sauté for 5 minutes. Add garlic and cook, stirring frequently, for 1 minute. Add beef strips and cook, stirring constantly, for 3 to 4 minutes or until browned on all sides. Stir in eggplant, red pepper, milk and aminos. Bring to a boil. Cover, reduce heat to low and simmer for 20 minutes or until meat is tender and vegetables have been reduced into the sauce.
You can use 2 or 3 small, thin Japanese eggplants (photograph, at left) or 1 plump Italian eggplant (photograph, at right).
To prepare the eggplant: Using a sharp knife, remove the top and bottom from the eggplant. Partially remove the skin in alternating 1-inch strips to make a striped pattern. Stand the eggplant up on its wide end and cut it lengthwise into 1/4-inch slices. Arrange on the cutting board in stacks of 3. Cut each stack lengthwise into 1/2-inch strips, then cut across the strips to make 1/2-inch cubes.
I use my tagine for this dish, but you can use a heavy-bottomed skillet or Dutch oven as long as it has a lid. Be sure that when you turn the heat down to simmer in Step 2, the mixture actually does simmer. You may have to check after a few minutes and adjust the heat up or down in order to keep the mixture simmering just under a hard boil
Makes 6 servings
This dish made its debut at an annual meeting of the Women’s Culinary Network in Toronto and was well-received by many discerning Canadian foodies. It raises the question “Who needs meat?” Obviously no one when you combine mushrooms, cashews and coconut milk with a great spice blend. The loaf holds together beautifully and is delicious served warm or at room temperature the next day. I’m sure it will be just as much of a hit at your next potluck outing.
1 tbsp melted coconut oil
1 onion, chopped
2 cups chopped mushrooms
1 tbsp Garam Masala Spice Blend (page 137)
1 to 2 dried chiles, crushed (optional)
1/4 cup coconut milk
3 large eggs
3/4 cup fresh whole wheat breadcrumbs
1/4 cup coconut flour
1 can (19 oz/540 mL) white beans, rinsed, drained and mashed
1-1/2 cups cashews, chopped
1/3 cup chili sauce
1. Preheat oven to 350°F. Line an 8- × 4-inch loaf pan with parchment paper or grease lightly with coconut oil.
2. In a skillet, heat oil over medium heat. Sauté onion for 5 minutes. Stir in mushrooms, spice blend and chile (if using). Cook, stirring frequently, for 6 minutes or until vegetables are tender. Add milk and simmer, stirring occasionally, for 10 minutes or until liquid is reduced. Set aside to cool.
3. In a large bowl, beat together eggs, breadcrumbs and flour. Add mushroom mixture, beans and cashews and stir until mixed well. Spoon into prepared pan, packing the mixture down with the back of a spoon. Make a well down the centre of the top of the mixture and pour chili sauce into the indentation. Bake in preheated oven for 1 hour or until the loaf begins to pull away from the sides of the pan. Set aside for 15 minutes before lifting out of pan and slicing.
Makes 4 servings
If you want drama, this recipe is a showboat, and yet it is so easy to prepare. Of course, you can use canned pineapple chunks and serve it on a dinner dish, but what fun would that be?
2 cups strained plain yogurt
1/4 cup shredded coconut, fresh or dried
1 tbsp freshly squeezed lime juice
1 tbsp Tandoori Spice Blend (page 142)
4 boneless skinless chicken breasts, cut into 1-1/2-inch cubes (about
1-1/2 lb/750 g)
2 ripe pineapples
1/4 cup toasted slivered almonds
1/4 cup toasted grated coconut, fresh or dried
1. Preheat barbeque to medium-high. Lightly oil 8 metal kebab skewers.
2. In a large bowl, combine yogurt, shredded coconut, lime juice and spice blend. Add chicken and stir to coat well. Cover and refrigerate for 30 minutes.
3. Meanwhile, using a sharp knife, cut pineapples in half through the top leaves lengthwise to the base. Using a paring knife, cut out the flesh, leaving the shells intact. Set shells aside. Cut pineapple flesh into 1-1/2-inch cubes. Thread even portions onto 4 prepared skewers. Set aside.
4. Thread even portions of the chicken onto remaining skewers. Grill for 5 minutes. Turn chicken over. Add pineapple skewers to the grill. Grill both chicken and pineapple for 4 to 5 minutes, turning pineapple once, until chicken is cooked through and reaches 165°F on a meat thermometer.
5. Slide chicken and pineapple off skewers into pineapple shells and garnish with almonds and coconut.
You can use wooden skewers, but metal conducts heat best so the food cooks faster.
Grill the pineapple and chicken on separate skewers—the chicken takes longer to cook.
An outdoor barbeque works best, but you can also use a cast iron grill pan or the oven broiler (cooking times may vary).
To strain yogurt: Line a sieve with a double layer of cheesecloth and place over a bowl. Empty one 1-lb (500 g) container of yogurt into the sieve and refrigerate for 15 minutes. (You can let it sit overnight, but the strained yogurt will measure less than the 2 cups called for in the recipe. The longer the yogurt drains, the thicker it becomes.) Discard the liquid or use it to substitute for milk in baked goods or soup.
To toast coconut: Preheat oven to 350°F. Arrange coconut in an even layer on a rimmed baking sheet and toast, stirring once or twice, in preheated oven for 5 to 7 minutes or until lightly brown.
Makes 4 servings
The sweet but tart glaze is exceptional on poultry, fish and pork. Brush it on liberally while grilling the meat, but be sure to discard any unused portions.
Glaze
Makes 2-1/4 cups
1 cup coconut nectar or liquid honey
1/2 cup freshly squeezed lemon juice
1/2 cup freshly squeezed orange juice
1/4 cup tamari or soy sauce
Rub
Makes 1/4 cup
3 tbsp Coconut Jerk Spice Rub (page 134)
1 tbsp coconut flour
4 skinless turkey thighs
(about 2 lb/1 kg)
1. In a saucepan, combine nectar, lemon juice, orange juice and tamari. Bring to a boil over high heat, reduce heat and simmer for 5 minutes or until thickened slightly. Transfer to a large bowl and set aside to cool.
2. In a small bowl, combine spice rub and coconut flour. Using your hands, rub the mixture evenly onto the turkey thighs, coating both sides. Transfer the thighs and any loose rub to the cooled glaze in the saucepan. Cover and refrigerate for at least 30 minutes or overnight. Bring to room temperature before cooking.
3. Preheat barbeque to medium-high.
4. Using tongs, transfer the thighs to the preheated grill, reserving glaze. Cook, turning often and brushing with reserved glaze, for 15 minutes or until the turkey is cooked through and reaches 160°F on a meat thermometer.
If desired, you can substitute the Coconut Jerk Spice Rub with an equal amount of Jamaican jerk spice, which you can find in the spice aisle of most supermarkets.
Makes 4 servings
Coconut and curry are a dynamite flavour combination, and I use them together a lot. In this dish, the coconut flour coating thickens the coconut milk in the sauce and the curry and ginger spices give it a world-class flavour.
2 tbsp coconut flour
1 tsp coconut sugar crystals
1 tsp sea salt
8 chicken thighs (about 2 lb/1 kg)
2 tbsp melted coconut oil
2 onions, coarsely chopped
2 cloves garlic, finely chopped
1 tbsp freshly grated gingerroot
3 tbsp Madras Curry Spice Blend (page 139)
1 cup chicken broth
1 cup coconut milk
1 banana, coarsely chopped
1 sweet potato, coarsely chopped
1 bay leaf
1. In a flat bowl or pie plate, combine flour, sugar crystals and salt. Dredge thighs in the mixture to coat them. Reserve any extra flour mixture.
2. In a Dutch oven, heat oil over medium heat. Add chicken thighs and cook for 10 minutes or until browned well on all sides. Transfer to a plate and set aside.
3. Drain all but 2 tablespoons of oil in the pot. Add onions and sauté for 5 minutes. Add garlic, ginger and curry spice blend and cook, stirring constantly, for 2 minutes or until onions are soft. Return reserved chicken to the pot along with any reserved flour mixture. Add broth and milk. Bring to a boil, reduce heat to low and add banana, sweet potato and bay leaf. Cover and simmer for 25 minutes or until potato is fork-tender and chicken is cooked through and reaches 160°F on a meat thermometer.
A Dutch oven is a large cooking pot with a lid used to simmer foods on top of the stove or in the oven for long periods of time. It is traditionally made of cast iron or ceramic-coated cast iron, but stainless steel versions are available. They are heavy, and the lids are usually dimpled in order to condense steam and return the liquids to the pot. If you don’t have a Dutch oven, you can use a large cast iron skillet or a pot, with a lid, that is both flame- and oven-proof.
Makes 4 servings
The crispy topping on this fish, with its fresh flavours of lemon and coconut, will appeal to kids and those who don’t like the taste of fish. It’s also great on baked pasta dishes, roasted vegetables and casseroles.
One 1-lb (500 g) fillet of trout, whitefish or salmon
1/2 lemon
Crispy Topping
1/3 cup whole almonds or pecans
3 cloves garlic
1 cube candied ginger
2 slices stale whole wheat bread, cut into 1-inch cubes
2 tbsp softened coconut oil
1 tbsp fresh thyme leaves or chopped fresh basil
1. Preheat oven to 350°F. Line a rimmed baking sheet with parchment paper.
2. Rinse fish under cool running water, pat dry and arrange, skin-side down, on prepared baking sheet.
3. In a food processor or blender, combine almonds, garlic, ginger, bread, oil and thyme and pulse until finely chopped. Spread evenly over the top of the fish, patting to form a crust. Bake in preheated oven for 15 minutes or until the topping is crispy and the fish turns opaque and flakes easily with a fork.
Makes 4 servings
Coconut and garam masala make a perfect combination for this fruity chicken dish. Cooking in a tagine is like poaching. The liquids do not evaporate and the fruit reduces into the sauce as the dish cooks.
3 tbsp melted coconut oil
2 onions, cut into quarters
4 cloves garlic, coarsely chopped
1 tbsp Garam Masala Spice Blend (page 137)
2 dried cayenne peppers, crushed
1 tomato, cut into quarters
2 mangoes, coarsely chopped
1/4 cup coconut milk
4 skinless chicken breasts (bone in or out)
1. In a large flameproof tagine or Dutch oven, heat oil over medium heat. Add onions and cook, stirring frequently, for 5 minutes. Add garlic and cook, stirring frequently, for 1 to 2 minutes or until onion is soft. Stir in Garam Masala Spice Blend and cayenne.
2. Add tomato, mangoes and milk. Bring to a boil, stirring constantly. Add chicken, meaty side down, sliding it around and moving onions away so the chicken is in direct contact with the bottom of the tagine. Cook for about 3 minutes or until bottom of chicken is browned.
3. Using tongs, turn chicken over. Cover with lid, reduce heat to low and simmer, stirring once, for 35 minutes or until cooked through and thickest part of chicken reaches 165°F on a meat thermometer.
The cayenne pepper (Capsicum annum ‘cayenne’) is a small, hot red pepper that grows to about 1-1/2 to 2-inches long. It is sometimes available fresh in supermarkets or farmers’ markets, but more often it is dried and sold whole, flaked (also known as “hot pepper flakes”) or powdered. You can substitute the dried cayenne in this recipe with 1 tsp (or less) hot pepper flakes or cayenne powder.
A tagine is a 2-piece clay pot with a cone-shaped lid that has been used by nomadic Middle Eastern (Berber) tribes for centuries. It is also the word used to describe dishes cooked in the unique pot. Foods cooked in a tagine are incredibly moist, often cooked in velvety fruit sauces that are spectacular when served with rice or noodles. If you don’t have a flameproof tagine (one that may be used safely on top of the stove), use a Dutch oven with a lid.
Makes 4 servings
Another delicious curry—and a cancer-fighting dish. We rarely think of the foods we eat as helping to reduce the risk of cancer or other diseases, but healthy food is indeed our medicine. This dish has health benefits in spades: coconut oil, onion, garlic and curry spices are all great cancer busters. Serve with couscous, Coconut Rice (page 93) or Herbed Rice Pilaf (page 100).
4 tbsp melted coconut oil
2 lb (1 kg) boneless lamb, cut into
1-inch cubes
1 onion, chopped
1 red bell pepper, chopped
1 carrot, chopped
4 cloves garlic, chopped
1 tbsp Madras Curry Spice Blend (page 139)
1 tbsp ground coriander
1 tsp sea salt grated rind of 1 lemon (optional)
2 cups coconut milk
1. In a large flameproof tagine or Dutch oven, heat oil over medium heat. Add lamb and cook, turning often, for 4 minutes or until browned on all sides. Transfer to a plate and set aside.
2. Add onion, red pepper and carrot to the tagine and sauté for 5 minutes. Add garlic, curry spice blend, coriander, salt and lemon rind (if using) and cook, stirring frequently, for 1 minute. Add milk and bring to a boil. Add reserved lamb. Cover, reduce heat to low and simmer for 1 hour or until meat is tender.
Makes 4 servings
This ragout is so versatile: You can also serve it with polenta or scrambled eggs for breakfast or on top of whole wheat toast for lunch. At dinner it makes a substantial meal when teamed with the quinoa and a steamed green vegetable or Bulgur and Lentils with Coconut Gremolata (page 94) or Coconut Barley Risotto (page 96).
1 cup dried porcini mushrooms (about 1 oz)
2 tbsp melted coconut oil
1 lb (500 g) mixed fresh mushrooms, sliced
1 onion, finely chopped
2 cloves garlic, minced
1 tbsp coconut flour
1 can (14 oz/398 mL) coconut milk
1/4 cup dry white wine or vegetable broth
2 tbsp fresh thyme leaves
2 cups Coconut Quinoa (page 39)
4 sprigs fresh thyme, for garnish (optional)
1. In a bowl, cover the porcini mushrooms with boiling water and set aside to soak for 20 minutes or until mushrooms are rehydrated. Drain (discard or reserve soaking liquid for another recipe) and coarsely chop mushrooms. Set aside.
2. In a skillet, heat oil over medium heat. Add fresh mushrooms, rehydrated mushrooms, onion and garlic and sauté for 8 minutes or until most of the liquid is absorbed. Add flour and stir to coat vegetables. Add milk and cook, stirring constantly, for 8 to 10 minutes or until liquid is thickened. Stir in wine and thyme leaves and cook until heated through.
3. To serve, spoon over Coconut Quinoa and garnish with fresh thyme leaves (if using).
Porcini mushrooms (Boletus edulis) are hearty, earthy-tasting mushrooms that are grown in North America and Europe and harvested in autumn. Available both dried and fresh (fresh can be expensive), they are wonderful in soups, stews or grain dishes such as risotto.
You can use one variety of fresh mushrooms or buy a variety that includes cremini, oyster, shiitake, portobello or cep mushrooms.
I like to have a wide variety of dried mushrooms on hand, especially porcini because they are not often available fresh where I live. Save the soaking water and strain it through a coffee filter or double layer of cheesecloth. Store covered in the refrigerator for up to 3 days or in the freezer for up to 3 months and use it in soup or stew recipes.
Makes 4 to 6 servings
This slow-cooked dish is perfect for when the weather keeps you indoors and a warming stew is welcome at the end of the day. You can serve it with couscous, rice or slices of whole wheat bread.
2 tbsp Vietnamese Five-Spice Blend (page 143)
2 tbsp coconut sugar crystals
2 tbsp coconut flour
2 lb (1 kg) boneless pork loin, cut into
1-inch slices
3 tbsp melted coconut oil, divided
1 onion, cut into quarters
2 apples, cut into quarters
1 sweet potato, cut into 1-inch cubes
2 cups chopped kale or spinach, fresh or frozen
1 can (28 oz/796 mL) diced tomatoes and juices
1/4 cup freshly squeezed lemon juice
1. Preheat oven to 375°F.
2. In a shallow bowl or pie plate, combine spice blend, sugar crystals and flour. Dredge pork slices through the flour mixture to evenly coat both sides. Transfer to a plate and set aside. Reserve remaining flour mixture.
3. In a Dutch oven, heat 2 tbsp oil over medium heat. Add pork slices and cook, turning frequently, for 2 to 3 minutes or until browned on both sides. Transfer to a plate and set aside.
4. Add remaining oil, onion, apples, sweet potato and reserved flour mixture (if any) and cook, stirring constantly, for 2 minutes or until lightly browned and well coated. Add kale and stir to combine. Remove pot from heat. Transfer half of the apple mixture to a bowl. Layer the reserved pork over the remaining vegetables in the pot and top with the reserved apple mixture. Set aside.
5. In a bowl, combine tomatoes and their juices with lemon juice. Pour over the layered meat and vegetables. Cover and bake in preheated oven for 1 hour or until vegetables are tender and meat reaches 160°F on a meat thermometer.
My Vietnamese Five-Spice Spice Blend offers a twist on the more common Chinese five-spice blend, which you can substitute in this recipe.
Chopped, frozen kale (shown here) or spinach are excellent green vegetables to have on hand for dishes like this one.
A Dutch oven is a large cooking pot with a lid used to simmer foods on top of the stove or in the oven for long periods of time. It is traditionally made of cast iron or ceramic-coated cast iron, but stainless steel versions are available. They are heavy, and the lids are usually dimpled in order to condense steam and return the liquids to the pot. If you don’t have a Dutch oven, you can use a large cast iron skillet or a pot, with a lid, that is both flame- and oven-proof.
Makes 4 servings
Now that people are starting to understand the cancer-fighting properties of fruits and vegetables, great vegetarian entrées are more in demand than ever. This recipe offers everything you could want in a main dish: protein (from the lentils), fantastic flavour (from the spices, the tart cranberries and the coconut) and versatility (you can use whatever is convenient and on-hand).
3/4 cup dried lentils (red, yellow or green)
2 tbsp melted coconut oil
1 onion, chopped
2 cloves garlic, coarsely chopped
1 tbsp Garam Masala Spice Blend (page 137)
2 tsp Madras Curry Spice Blend (page 139)
1 tsp sea salt
1 cup basmati rice, rinsed and drained
2-1/2 cups vegetable or chicken broth
2 cups chopped mixed vegetables
1 cup green peas, fresh or frozen
1/4 cup dried cranberries or raisins
1/2 cup toasted shredded coconut, fresh or dried (optional)
1. In a saucepan, bring 2 cups water to a boil. Add lentils, partially cover, reduce heat to low and simmer for 30 to 40 minutes or until tender. Drain and set aside.
2. Meanwhile, in the bottom of a large flameproof tagine or Dutch oven, heat oil over medium heat. Sauté onion for 5 minutes. Add garlic, garam masala blend, curry spice blend and salt and cook, stirring frequently, for 1 to 2 minutes or until garlic is softened but not brown.
3. Add rice and stir well to coat with spices. Add broth and bring to a boil. Stir in vegetables, cover, reduce heat to low and simmer for about 20 minutes or until rice is tender.
4. Add peas and cook for 3 to 4 minutes or until heated through. Stir in cranberries and cooked lentils. To serve, sprinkle with toasted coconut if desired.
Fresh seasonal vegetables—asparagus, carrots, parsnips, squash, zucchini, cabbage—are perfect for this recipe, but if it is more convenient, use 2 cups diced or sliced frozen mixed vegetables.
To toast coconut: Preheat oven to 350°F. Arrange coconut in an even layer on a rimmed baking sheet and toast, stirring once or twice, in preheated oven for 5 to 7 minutes or until lightly brown.
Makes 4 servings
This coconut-garam masala-almond combination transforms the shrimp into a divine dish reminiscent of faraway Thailand. It is spicy and yet sweet, and the texture of the sauce is thick and creamy without dairy fat. Although this dish is guest-worthy, don’t wait for special occasions to serve it.
1 tbsp Garam Masala Spice Blend (page 137)
1 tbsp coconut flour
1 tsp sea salt
4 tbsp melted coconut oil
1 onion, chopped
1 leek, white and light green parts, chopped
3 cloves garlic, coarsely chopped
1/2 cup slivered almonds
1 red bell pepper, chopped
1/2 head cauliflower, cut into florets
1 can (14 oz/398 mL) coconut milk, divided
1 lb (500 g) shelled and deveined shrimp
1 cup cooked wheat berries or spelt
1. In a small bowl, combine spice blend, flour and salt. Set aside.
2. In a Dutch oven or the bottom of a large tagine, heat oil over high heat. Sauté onion and leek for 3 to 5 minutes or until translucent. Add garlic and almonds and cook, stirring frequently, for 1 minute. Add spice mixture and cook, stirring frequently, for 1 minute.
3. Add red pepper, cauliflower and 1 cup of the milk. Cover, reduce heat to low and cook for 6 to 10 minutes or until vegetables are tender. Add remaining milk and bring to a boil over medium-high heat. Reduce heat to medium-low and add shrimp and cook, stirring frequently, until the shrimp turn pink. Add cooked wheat berries and stir until heated through.
You can substitute the cooked wheat berries with an equal amount of cooked rice or quinoa.
For extra flavour, try adding 1/4 cup chopped mixed fresh herbs (parsley, oregano or thyme) or Coconut Gremolata (page 149) at the very end of Step 3.
Makes 4 to 6 servings
This recipe is a delicious, easy weekday meal fix and it is just as good, or even better, the next day for lunch. (You’ll need a slow cooker to prepare this dish.)
2 tbsp melted coconut oil
2 onions, cut into quarters
1 red bell pepper, chopped
4 cloves garlic, finely chopped
2 tbsp creamed coconut
1 cup coconut water or plain water
1 tbsp Garam Masala Spice Blend (page 137)
1 tsp ground cumin
1 tsp ground turmeric
2 lb (1 kg) skinless chicken thighs
1 can (28 oz/796 mL) whole or diced tomatoes with juices
1 can (19 oz/540 mL) chickpeas, drained and rinsed
1. In a skillet, heat oil over medium heat. Sauté onions and red pepper for 5 minutes or until soft. Add garlic, creamed coconut, coconut water, spice blend, cumin and turmeric and cook, stirring constantly, for 2 minutes. Remove from heat and set aside.
2. In the bowl of a slow cooker, combine chicken, tomatoes and juices, and chickpeas. Add reserved vegetables and spices and mix well. Cover and cook on low for 3 to 4 hours or on high for 1-1/2 to 2 hours, until chicken is cooked through and easily pulls apart.
If you don’t have creamed coconut, substitute 1 cup of vegetable or chicken broth for the creamed coconut and water.
If desired, you can substitute 4 to 6 boneless skinless chicken breasts for the chicken thighs.
Makes 8 to 10 3-inch cakes
Make these easy seafood cakes the night before for a company-is-coming appetizer or main dish, or just for a delicious change. Robust, sweet coconut is the perfect match for seafood—you can use lobster, crab or scallops—and the tartly sweet pineapple sauce completes the dish.
2 medium sweet potatoes, cooked
1 cup cooked shrimp, shelled and deveined, finely chopped
2 tbsp chopped fresh basil
2 tbsp cocktail sauce or tomato sauce
1 large egg, beaten
1 can (5.4 oz/160 mL) coconut cream
2 tbsp unsweetened shredded coconut, fresh or dried
1 cup coconut flour or as needed
1/2 cup melted coconut oil or as needed
2 cups Sweet and Sour Pineapple Sauce (page 154)
1. Preheat oven to 300°F.
2. In a bowl, mash sweet potatoes. Add shrimp, basil, cocktail sauce, egg, cream and shredded coconut. Using your hands, work the mixture into a smooth batter. Sprinkle flour over the batter and knead into a soft dough, adding enough flour to make the dough thick enough to form into cakes. Using your hands, pat the dough into 3-inch-round cakes, about 1-inch thick. Lightly dust both sides of the cakes in flour and transfer them to a plate.
3. In a skillet, heat oil over medium heat. Add 3 to 4 cakes to the skillet and fry for 3 minutes on each side or until a golden crust forms on both sides. Transfer to a baking sheet and keep warm in preheated oven. Repeat with remaining cakes, adding more oil as required. Serve with pineapple sauce.
Makes 4 servings
I’ve used the Polynesian Spice Blend here because its subtle sweetness complements the pork. For a hotter, more complex taste, punch it up a notch with the same amount of Hot Spice Paste (page 138) or Madras Curry Spice Blend (page 139). Either way, this makes a fast, delicious meal.
1/2 lb (250 g) noodles
2 tbsp Polynesian Spice Blend (page 140)
2 tbsp coconut flour
1/2 lb (250 g) boneless pork loin, cut into 1/2-inch cubes
2 tbsp melted coconut oil
2 onions, chopped
1 carrot, finely chopped
4 cloves garlic, minced
1 cup coconut water or coconut milk
3 tbsp coconut aminos or tamari sauce
1 small head bok choy, coarsely shredded
1. In a pot of salted boiling water, cook noodles according to package instructions. Drain and rinse under cool running water. Set aside.
2. In a bowl, combine spice blend and flour. Add pork cubes to spice mixture and toss to coat well.
3. In a wok or skillet, heat oil over medium heat. Sauté onions for 5 minutes. Add carrot, garlic and pork, scraping any loose seasoning into the pan. Cook, stirring frequently, for 4 to 5 minutes or until pork is browned all over. Add coconut water and aminos and bring to a boil. Cover, reduce heat and simmer for 8 to 10 minutes or until vegetables are tender and pork is cooked through and reaches 160°F on a meat thermometer.
4. Add bok choy and cooked noodles and simmer, stirring frequently, for 2 minutes or until bok choy is wilted and noodles are heated through.
Use egg noodles, vermicelli, spaghettini, linguini, fettuccine, rice or soba noodles.
My Polynesian Spice Blend is a sweet mixture that includes cinnamon and other sweet spices. Garam Masala Spice Blend may be substituted.
VARIATION: For a vegetarian version, substitute 2 cups cubed eggplant or 1 cup cubed tempeh for the pork. Reduce the cooking time in Step 3 and cook until eggplant is tender.
Makes 4 to 6 servings
Sweet coconut marries mild, slightly nutty rice and they both live together happily ever after. It really is a match made in heaven. Even though this recipe calls for long-grain rice, I have used all kinds of rice in this dish—short-grain brown, basmati and even China’s forbidden black rice. (Increase the cooking time by about 10 minutes when you use denser, whole-grain rice.)
2 tbsp melted coconut oil
1 onion, finely chopped
3 tbsp unsweetened coconut flakes, fresh or dried
2 cups long-grain rice
2 cans (14 oz/398 mL each) coconut milk
1. In a saucepan, heat oil over medium heat. Sauté onion for 5 minutes. Add coconut flakes and rice and cook, stirring constantly, for 1 minute or until rice is translucent and resembles glass.
2. Add milk and bring to a boil. Cover, reduce heat and simmer for 30 minutes or until the liquid has been completely absorbed and the rice is tender. Remove from heat and set aside for 3 minutes. Fluff with a fork and serve.
Makes 4 servings
I keep coconut water on hand to use whenever a light, vegan broth would be more appropriate than beef or chicken broth.
3/4 cup dried lentils
2 tbsp melted coconut oil
1 onion, finely chopped
1/2 red bell pepper, finely chopped
2 cloves garlic, minced
1 tbsp Polynesian Spice Blend (page
140) or Garam Masala Spice Blend (page 137)
1 cup bulgur
2 cups coconut water or plain water
1 tbsp grated lemon rind
2 tbsp freshly squeezed lemon juice sea salt and freshly ground black pepper
1/4 to 1/2 cup Coconut Gremolata (page 149), for garnish (optional)
1. In a saucepan, cover lentils with hot water. Bring to a boil over high heat. Reduce heat and simmer for 20 minutes or until lentils are tender but firm. Drain and rinse under cool running water. Set aside.
2. In a wok or Dutch oven, heat oil over medium heat. Sauté onion and red pepper for 5 minutes. Add garlic, spice blend and bulgur and cook, stirring constantly, for 1 minute. Add coconut water and bring to a boil. Add lentils, reduce heat and simmer for 5 minutes. Remove from heat and set aside for 15 minutes or until bulgur is tender and all of the liquid has been absorbed.
3. Stir in lemon rind and juice. Season to taste with salt and pepper. Serve topped with 1 tablespoon of gremolata per serving or pass separately at the table (if using).
Lentils (Lens culinaris) are the edible seeds of plants in the legume family. You can distinguish lentils from other dried legumes because they are small, flat and round, with 2 disc-like halves per seed. Referred to as “pulses,” lentils grow in pods and are dried for easy storage and transportation, so they are often confused with dried beans and peas. Unlike dried peas and beans, lentils do not require pre-soaking and are tender within about 20 minutes when simmered in water. All legumes are high in carbohydrates, protein and fibre, which makes them an essential ingredient in meat-free dishes.
Bulgur is a hard whole wheat grain that has been parboiled, dried and cracked, which makes it fast and easy to cook. Bulgur varies in type, from fine or “instant” to medium and coarse. It has a slightly nutty flavour and a tender chewy texture and is often used in place of couscous in Middle Eastern dishes, especially tabouli salad. Bulgur can also be substituted for other whole grains, such as barley or quinoa, in most recipes.
Makes 4 servings
I like this recipe because, unlike most risotto methods, it doesn’t require you to stand over the pan for almost an hour stirring in small amounts of broth. Instead, you let the barley cook in a covered pan and occasionally check that it has enough liquid to keep cooking until tender.
6 cups chicken broth, divided
2 boneless skinless chicken breasts
2 tbsp melted coconut oil
1 tbsp butter
1 onion, finely chopped
2 cloves garlic, minced
2 cups sliced shiitake or cremini mushrooms
1 cup pearl barley
1/2 cup dry white wine
3 cups chopped spinach or kale, fresh or frozen
1 cup unsweetened coconut flakes, fresh or dried
1/2 cup freshly grated Parmesan cheese
Sea salt and freshly ground black pepper
1. In a saucepan, bring broth to a boil over high heat. Add chicken, cover, reduce heat and simmer for 8 minutes or until chicken is cooked through and reaches 165°F on a meat thermometer. Transfer chicken to a plate or cutting board and set aside to cool. Cover broth and keep warm on the element. Once chicken is cool, shred or dice and set aside.
2. Meanwhile, in a saucepan, heat oil and butter over medium heat. Add onion and sauté for 5 minutes. Add garlic and mushrooms and cook, stirring frequently, for 5 minutes or until mushrooms release their juices and begin to brown. Add barley and cook, stirring constantly, for 1 minute.
3. Add wine, bring to a boil and boil for 1 minute. Add 5 cups broth and return to a boil. Cover, reduce heat and simmer, stirring often, for 45 minutes or until barley is tender. If barley becomes dry during cooking, add 1/4 cup more broth at a time, as necessary.
4. Stir in spinach and coconut flakes and, if necessary, add more broth to keep the barley moist. Cook, uncovered, over medium heat for 2 minutes or until spinach is wilted. Stir in reserved chicken and more broth, if required, to keep the barley glistening with moisture but not swimming in broth. Cook, stirring constantly, to warm through. Stir in cheese and season to taste with salt and pepper.
Risotto is a creamy Italian short-grain rice dish that is slow-cooked to a tender and silky texture with a rich, thick, smooth consistency. At its most basic, it is cooked by adding small amounts of hot broth to the pan over time until the rice is tender. By slowly adding the broth and stirring the rice until it is absorbed before adding more broth, you allow the rice to take up much more liquid than it would if it were simply simmered in the broth. In addition, the longer, slow cooking allows the starch to thicken the liquid for a rich sauce. A hard Italian cheese is grated into the hot rice toward the end of the cooking. All kinds of other grains may be used in risotto-style dishes, and a variety of other ingredients may be added, including mushrooms, asparagus, squash, cauliflower, fresh, wild or frozen greens or nuts.
Barley (Hordeum vulgare), a cereal grain, may be substituted for rice in many recipes. As all grains, it is available with only the tough outer hull removed (pot or Scotch barley) or polished to remove the bran layer (pearl barley). If available, use the darker pot or Scotch barley, but even pearl barley, with its significant amount of fibre distributed throughout the kernel, is a healthy choice over other processed grains. Barley is not suitable for gluten-free diets.
Makes 4 servings
To save time, I often use canned red peppers and canned artichoke hearts in this dish, but you can easily adapt this recipe by using chopped fresh seasonal vegetables: peas and sweet baby carrots in summer, root vegetables in winter.
1 cup farro, rinsed and drained
1 tbsp melted coconut oil
2 leeks, white and light green parts, sliced
1 tbsp Polynesian Spice Blend (page 140) or Garam Masala Spice Blend (page 137)
2 cups chopped kale or spinach, fresh or frozen
1/2 cup chopped roasted red peppers
1 can (14 oz/398 mL) artichoke hearts, drained and cut into quarters
2 tbsp coconut aminos or tamari sauce
Sea salt and freshly ground black pepper
1. In a saucepan, combine farro with 2-1/2 cups water and 1/2 tsp salt. Bring to a boil over high heat. Cover, reduce heat and simmer for 25 to 30 minutes or until the liquid has been absorbed and the farro is tender. Remove from heat and set aside for 3 minutes. Fluff with a fork.
2. In a wok or skillet, heat oil over medium heat. Add leeks and spice blend and cook, stirring frequently, for 4 minutes or until tender-crisp. Add cooked farro, kale, red peppers, artichoke hearts and aminos and cook, stirring constantly, for 2 minutes or until the leeks are tender and the farro and vegetables are heated through. Season to taste with salt and pepper.
Farro (Triticum dicoccon) is Italian for an ancient form of wheat known as “emmer.” More popular in Europe than North America, farro is a nutty-tasting, slightly sweet, chewy whole grain. If desired, you can substitute spelt or regular wheat berries in recipes that call for farro. Farro is not suitable for gluten-free diets.
Makes 4 servings
I serve this elegant rice dish with stir-fried entrées and saucy main dishes such as Spiced Slow-Cooked Chicken (page 89) or Shrimp in Coconut Sauce (page 88). It teams up nicely with baked chicken or fish, and because of the vegetables, it completes a meal.
2 tbsp melted coconut oil
3 green onions, white and green parts, chopped
1 clove garlic, finely chopped
1 cup long-grain white or brown rice
2 cups chicken broth
1 cup chopped spinach, fresh or frozen
1/2 cup chopped fresh parsley
2 tsp chopped fresh rosemary
1. In a saucepan, heat oil over medium heat. Sauté onions for 3 minutes. Add garlic and rice and cook, stirring constantly, for 1 minute or until rice is translucent and resembles glass.
2. Add broth and bring to a boil. Cover, reduce heat and simmer for 20 minutes. Stir in spinach, parsley and rosemary, cover and simmer for 10 minutes or until the liquid has been absorbed and rice is tender. Remove from heat and set aside for 3 minutes. Fluff with a fork.
If you are using brown rice, increase the cooking time to 30 minutes before adding the spinach in Step 2.
Makes 4 servings
This recipe is much easier to make if you cook the chicken and rice the night before. It is essential that the rice be chilled before adding to the stir-fry—if not, it will get sticky and clump together instead of being coated with the coconut oil and spice blend.
4-1/2 cups chicken broth
1 boneless skinless chicken breast
2 cups short-grain brown rice
3 tbsp melted coconut oil
1 onion, finely chopped
1 red or green bell pepper, chopped
1 cup fresh bean sprouts
2 cloves garlic, finely chopped, or 2
tbsp Coconut Gremolata (page 149)
1 tbsp Polynesian Spice Blend (page
140) or Coconut Jerk Spice Rub (page 134)
1/2 lb (500 g) small shrimp, peeled and deveined
2 tbsp coconut aminos or tamari sauce
Sea salt and freshly ground black pepper
1. In a saucepan, bring broth to a boil over high heat. Add chicken, cover, reduce heat and simmer for 8 minutes or until chicken is cooked through and reaches 165°F on a meat thermometer. Lift out chicken and place on a plate or cutting board (reserving pan with broth); set aside until cool enough to handle. Shred or dice chicken, cover tightly and refrigerate until ready to use.
2. Stir rice into hot broth. Cover and simmer for 40 minutes or until the liquid has been completely absorbed and the rice is chewy-tender. Set aside to cool and then chill for at least 30 minutes or overnight. (Recipe may be made ahead up to this point.)
3. In a wok or skillet, heat oil over medium heat. Sauté onion for 5 minutes. Add bell pepper and cook, stirring constantly, for 5 minutes or until vegetables are tender. Add cooked, chilled rice, shredded chicken, bean sprouts, garlic, spice blend, shrimp and aminos and cook, stirring constantly, for 2 minutes or until shrimp are cooked (turn pink) and chicken and rice are heated through. Season with salt and pepper to taste.
For an authentic fried rice dish, garnish it with a thin omelette chopped into strips: After transferring the finished rice to a warm platter, crack 2 eggs into the hot wok and cook over medium-low heat, lifting the egg while cooking and allowing any liquid to run underneath. Transfer the finished omelette onto a plate and cut into strips.
Makes 6 servings
Make this a vegetarian main dish by adding 2 cups of cooked chickpeas or lentils and a 1/2 cup of chopped nuts to the roasted cauliflower in Step 3. Make it gluten-free by using rice pasta and gluten-free breadcrumbs. Make it any way you like, but make it often because it could become a family favourite.
1 large head cauliflower, trimmed and cored
2 onions, cut into eighths
1 head garlic, cloves peeled
1 tbsp fresh thyme leaves
3 tbsp melted coconut oil
1 tsp sea salt
3/4 lb (375 g) rigatoni or penne pasta
1 cup coconut milk
1/2 cup breadcrumbs
3/4 cup shredded cheddar cheese
1. Preheat oven to 300°F. Line a rimmed baking sheet with parchment paper. Lightly butter a 9- × 13-inch casserole dish.
2. Using a sharp knife, quarter the cauliflower. Cut each quarter into 1/4-inch-thick slices and transfer to a bowl. Add onions, garlic and thyme and mix to combine. Add oil and toss to coat. Roast in preheated oven for about 20 minutes, stirring halfway through, until cauliflower is browned on edges and tender. Sprinkle with salt and toss to mix. Do not turn oven off.
3. Meanwhile, cook the pasta in a large pot of boiling salted water according to package instructions. Drain and transfer to a bowl. Add roasted cauliflower and onion mixture and milk. Stir well and transfer to the prepared casserole dish.
4. Spread breadcrumbs evenly overtop, followed by cheese. Bake for 15 minutes or until the breadcrumbs are browned and the cheese is melted.
The best way to coat the cauliflower and onion with the oil in Step 2 is to use your hands; if the vegetables are cool, the oil will solidify. Don’t worry if it does—it will melt in the oven and be evenly distributed when you stir the vegetables halfway through cooking them.
Reserve the bowl that you use to toss the cauliflower and onions; you can use it to toss together the roasted vegetables and the cooked rigatoni.
Makes 4 servings
I love options and I try to build them into my recipes so that they appeal to cooks, kids and everyone in between. Experiment with this dish by using different kinds of vegetables or one of the tasty sauces in Chapter 6.
8 oz soba noodles
2 carrots, cut into 1-inch pieces
1/2 lb (250 g) green beans, trimmed and cut into 1-inch pieces
2 cups coarsely chopped kale or spinach, fresh or frozen
1 cup fresh bean sprouts or green peas
2 cups Shiitake Peanut Sauce (page 159) or Peanut Papaya Sauce (page 160)
4 green onions, white and green parts, sliced into 1/4-inch pieces
1. Bring a large pot of salted water to a boil over high heat. Cook noodles according to package instructions. Using tongs, transfer noodles to a colander. Rinse under cool running water and set aside. Keep water boiling in pot.
2. Add carrots to pot and cook for 1 minute. Add beans and cook for 1 minute. Add kale and cook for 1 minute. Drain vegetables and transfer to a large bowl. Add cooked noodles, bean sprouts and peanut sauce and toss to mix well. Serve warm or at room temperature.
Makes 4 servings
It is fascinating that so many cultures have found a way to combine green leaves with cream. The English make a white sauce with butter, onion, flour and cream for their stovetop creamed spinach. The French version, épinards à la crème, is a simple combination of double cream and butter with spinach.
Half a world away, across all of Oceania, at every occasion and every table—from humble to grand—the young leaves of the taro plant are either first wrapped in banana leaves or simply mixed with coconut milk and baked. This dish substitutes spinach (or kale) for the taro leaves, but it still has a tropical flavour.
1 can (14 oz/398 mL) coconut milk
1 tbsp tahini
1/2 tsp ground nutmeg
1/2 tsp sea salt
1 lb (500 g) spinach (or kale), steamed and chopped
1/4 cup toasted coconut flakes, fresh or dried
1. Preheat oven to 325°F. Lightly oil an 11- × 7-inch casserole dish.
2. In casserole dish, combine milk, tahini, nutmeg and salt. Add spinach and toss to mix well. Bake in preheated oven for 20 minutes or until spinach is tender. Sprinkle toasted coconut evenly overtop.
Chopped frozen spinach (or kale) is an excellent green vegetable to have on hand for one-pot dishes like this one.
To toast coconut: Preheat oven to 350°F. Arrange coconut in an even layer on a rimmed baking sheet and toast, stirring once or twice, in preheated oven for 5 to 7 minutes or until lightly brown.
Makes 4 servings
Easy and delicious, this stir-fry can be enjoyed hot as a side dish or served at room temperature as a salad. The Sesame Dressing adds a nuttiness to the overall dish that both tames and complements the broccoli.
2 tbsp melted coconut oil
1-1/2 lb (750 g) broccoli, cut into
2-inch spears
1 onion, cut into quarters
1 cup Sesame Dressing (page 153)
2 tbsp sesame seeds, for garnish (optional)
1. In a skillet or wok, heat oil over medium heat. Add broccoli and onion and cook, stirring frequently, for 1 minute. Add sesame dressing, stir well and bring to a simmer. Cook, stirring frequently, for 3 to 5 minutes or until broccoli is tender-crisp. Garnish with sesame seeds (if using).
Makes 4 servings
For a hearty vegetarian meal, serve this ragout with Coconut Polenta (page 111) or any of the rice recipes in this chapter.
2 tbsp melted coconut oil
1 onion, chopped
2 cloves garlic, finely chopped
1 tbsp fresh thyme leaves
2 carrots, cut into 1-inch pieces
1 leek, white and green parts, sliced
1 sweet potato, cut into 1-inch cubes
1 can (28 oz/796 mL) diced tomatoes and juices
1 can (5.4 oz/160 mL) coconut cream
1 cup coarsely chopped spinach, fresh or frozen
1/4 cup cashew butter
1/4 cup roasted salted cashew pieces
1. In a wok or skillet, heat oil over medium heat. Sauté onion for 5 minutes. Add garlic and thyme and cook, stirring constantly, for 1 minute. Add carrots, leek and sweet potato and cook, stirring constantly, for 30 seconds or until vegetables are well mixed.
2. Add tomatoes and juices and bring to a boil. Reduce heat and simmer for 15 minutes or until vegetables are tender. Add cream and spinach and cook for 1 minute or until spinach is wilted. Stir in cashew butter and cashews and heat through.
If cashew butter is not available, you can substitute an equal amount of peanut butter.
Makes 4 servings
Easy-peasy, as they say—so easy I tend to make this often. Sometimes if I’m home alone at dinner, this is all I prepare because it’s quite filling. Blanching greens and cruciferous vegetables (such as spinach, kale, broccoli, cauliflower and Brussels sprouts) destroys the goitrogens that, when eaten raw, can put stress on the thyroid, so don’t skip Step 1.
1-1/2 lb (750 g) Swiss chard
2 tbsp melted coconut oil
1 onion, chopped
4 cloves garlic, finely chopped
1/4 cup chopped pistachio nuts
1 can (19 oz/540 mL) chickpeas, rinsed and drained
1/4 cup freshly squeezed lemon juice
1. In a pot of salted boiling water, blanch Swiss chard for 4 to 5 minutes or until tender. Drain and rinse under cold running water. Pat dry, coarsely chop and set aside.
2. In a skillet, heat oil over medium heat. Sauté onion for 5 minutes. Add garlic and nuts and cook, stirring constantly, for 1 minute. Turn heat off and add cooked Swiss chard, chickpeas and lemon juice. Toss well to combine.
Makes 4 servings
Toss and bake, use one dish and relax. What could be easier? This is a great vegetable side dish that when teamed up with a grain dish makes a complete light meal (like many of the recipes in this section).
1 eggplant, cut into 1-inch cubes
1 onion, cut into quarters
1 cup Honey Lime Coconut Dressing (page 146)
1 cup grated Asiago cheese
1. Preheat oven to 375°F. Lightly oil an 11- × 7-inch casserole dish.
2. In prepared casserole dish, toss eggplant, onion and dressing. Bake in preheated oven for 45 minutes. Stir and sprinkle with cheese. Bake for 15 minutes or until eggplant is tender and cheese is bubbly.
Makes 12 squares
I enjoy the crisp texture of grilled polenta with stir-fried seasonal vegetables, especially the Green Shiitake Stir-Fry (page 113) and the Seasonal Vegetable Biryani (page 87). If you are in a hurry, you can save time and omit the grilling in Step 4.
1 cup cornmeal
1 cup corn kernels, fresh or frozen
1/2 cup coconut chips or flakes, fresh or dried
1/2 cup grated Asiago cheese
1. Lightly oil a 9- × 13-inch baking dish.
2. In a saucepan, bring 4 cups of salted water to a boil over high heat. Reduce heat to low and gradually whisk in cornmeal. Cook, stirring often, for 10 minutes. Add corn and coconut and cook, stirring often, for 5 to 10 minutes or until polenta is thick enough to mound on a spoon. Remove from heat and stir in cheese.
3. Spread polenta in prepared baking dish. Put aside to allow the polenta to set, about 30 minutes.
4. Using a sharp knife, cut into 12 squares. Grill on oiled grill pan over medium-high heat, turning once, for 5 minutes or until crispy and hot.
Makes 4 servings
If food is indeed medicine, as I believe, this dish tops the list of superfoods. Shiitake mushrooms have incredible cancer-fighting components, and the garlic and coconut oil simply compound their amazing properties.
3 tbsp melted coconut oil
2 cloves garlic, finely chopped
1 tbsp finely chopped candied ginger or gingerroot
1/2 lb (250 g) fresh shiitake mushrooms, stemmed and thinly sliced
1 lb (500 g) fresh asparagus or green beans, cut diagonally into 2-inch pieces
1/3 cup chicken broth
2 tbsp coconut aminos or tamari sauce
1 tbsp coconut nectar or honey
2 cups baby spinach leaves
1 sheet toasted nori, thinly sliced (optional)
1. In a wok or skillet, heat oil over medium heat. Add garlic and ginger and cook, stirring constantly, for 1 minute or until fragrant but not browned. Add mushrooms and cook, stirring frequently, for 2 minutes or until beginning to brown. Add asparagus and cook, stirring constantly, for 3 minutes or until tender-crisp.
2. Add broth, aminos and nectar and bring to a boil. Add spinach and cook, stirring frequently, for 30 seconds or until spinach wilts. Using a slotted spoon, transfer vegetables to a warmed serving dish and set aside.
3. Boil liquid in wok for 3 to 5 minutes or until reduced and slightly thickened. Pour over vegetables and garnish with nori (if using).
Nori (Poryphyra) is the Japanese name for an edible seaweed that is pressed into very thin sheets and dried. It is most often used for rolling sushi. Nori sheets may be purchased from most well-stocked grocery stores and specialty food stores.
To toast nori: Using tongs, hold individual sheets over a flame or very hot element for about 30 seconds or until crisp or toasted. You can use kitchen scissors to cut toasted nori sheets into very thin strips for garnishing vegetable or pasta dishes.
Makes 4 servings
Let this dish whisk you away to a private cove in the tropics. Don’t be put off by the long list of ingredients: once you trim and chop the vegetables, it takes less than 15 minutes to stir-fry them into a perfect accompaniment to any of the main dishes in this chapter. So chop and stir and dream a little as the essence of pure coconut wafts lightly around you.
2 tbsp melted coconut oil
1 onion, chopped
2 cloves garlic, finely chopped
1 tbsp Polynesian Spice Blend (page
140) or Garam Masala Spice Blend (page 137)
1 eggplant, diced
1 green apple, peeled and diced
1 mango, diced
1 small zucchini, diced
1 cup green or yellow beans, cut into
1-inch pieces
2 large tomatoes, coarsely chopped
2 tbsp freshly squeezed lemon juice
1 tbsp coconut aminos or tamari sauce
1/4 cup grated fresh coconut or shredded unsweetened fresh or dried coconut
1. In a wok or skillet, heat oil over medium heat. Sauté onion for 5 minutes. Add garlic and spice blend and cook, stirring constantly, for 1 minute. Add eggplant, apple, mango, zucchini and beans and cook, stirring constantly, for 5 minutes or until vegetables and fruit are tender-crisp.
2. Add tomatoes, lemon juice and aminos and cook, stirring frequently, for 3 minutes or until tomatoes have released their juices. Stir in grated coconut and heat through.
It’s best to use freshly grated coconut in this recipe, but if you don’t have fresh coconut on hand, soak dried shredded unsweetened coconut in 1/4 cup water while you prepare the vegetables. Drain (saving the soaking water for other recipes) and add reconstituted coconut in Step 2.
Makes 4 servings
Bean sprouts are a simple but superior nutrition source because they contain the elements a person needs to grow and be healthy: enzymes, protein, antioxidants, vitamins and minerals. The process of sprouting increases the amount of B vitamins (including folate), vitamin C, fibre and essential amino acids in the grains.
2 tbsp melted coconut oil
2 leeks, white and light green parts, coarsely chopped
1/4 tsp red pepper flakes
1 cup sliced green beans
1 cup sliced yellow beans
2 cups fresh bean sprouts
1/4 cup toasted coconut flakes, fresh or dried
2 tbsp roasted salted peanuts or cashews, crushed
1. In a wok or skillet, heat coconut oil over medium heat. Sauté leeks and red pepper flakes for 5 minutes. Add green and yellow beans and cook, stirring constantly, for 5 minutes or until vegetables are tender-crisp. Stir in bean sprouts and cook, stirring frequently, for 1 minute or until heated through. Stir in coconut flakes and peanuts and heat through.
Fresh long beans (Vigna unguiculata, subspecies sesquipedalis), often called Chinese long beans, are delicious in this dish. You can find them at well-stocked grocery stores and Asian markets. Trim and slice them into 1-inch pieces as you would regular green or yellow beans.
Sprouts are easy to digest, and they add a bit of crunch to stir-fry dishes like this one. For variety, look for interesting, different-coloured sprouts such as broccoli, sunflower or spelt sprouts.
Makes 4 servings
This is a pretty substantial side dish. If you add a cup or two of cooked lentils or legumes (dried peas or beans) for protein, it makes a great entrée and a beautiful addition to the buffet table at Thanksgiving and Christmas.
2 acorn squash
2 tbsp melted coconut oil
1 small onion, chopped
2 cloves garlic, finely chopped
1 tbsp Garam Masala Spice Blend (page 137)
3 cups chopped fresh spinach
1 cup grated sweet potato
1 cup cooked chickpeas, rinsed and drained
1/4 cup chopped macadamia nuts or almonds
3 tbsp unsweetened coconut flakes, fresh or dried
1. Preheat oven to 350°F. Line a rimmed baking sheet with parchment paper.
2. Cut squash in half lengthwise. Scoop out and discard seeds. Arrange on prepared baking sheet, cut sides up.
3. In a skillet, heat oil. Sauté onion for 5 minutes. Add garlic and spice blend and cook, stirring frequently, for 1 minute. Transfer to a bowl.
4. Add spinach, potato, chickpeas, nuts and coconut flakes and mix well. Spoon equal amounts into squash. Bake in preheated oven for 45 minutes or until squash is tender-crisp.
