Beets No.2

Beets No.2

This is another way I have my beet juice .

You will need

1 c baby spinach
1 whole beet
1 c green grapes (seedless)
16 oz of brewed decaffeinated green tea (overnight)

Add all ingredients in the blender and liquefy. Serve and drink up

I had this today before I did my walk. Pumped me with energy!

Bon Apetit!!

Deviled eggs, Endives cup, Rasberry grilled chicken breast

I made this weeks ago but had not started the blog yet. So I'm here getting the recipe ready for all to see.
This meal was quick. There many days I don't want to make full meals but desire appetizer likes to nibble on. And that day this was what I was in the mood for.

You will need:

A skillet
1/2 lb. ground meat (turkey, chicken, pork, beef etc.)
1/4 c chopped watercrest (kale, spinach , parsley or cilantro will do)
1/4 tsp Mrs Dash garlic & herb
1 tsp of Goya green olives (or black olives)
1/8 tsp of the Goya brine (where the olives came from)
2 tbsp chopped onion
Sea salt / Black pepper to taste
Hot sauce *optional
Endives

4 boiled eggs halved ( set aside cooked yolk)
1/4 tsp Dijon mustard
1/8 tsp mayonnaise (Hellmann)
1/2 tsp light sour cream
1/8 tsp smoked paprika (or reg. paprika is fine)
Paprika for garnish
Goya fine pimentos for garnish
Chives for garnish

1 chicken breast
2 tbsp Raspberry wine vinegar
Sea salt & black pepper to taste
George Foreman grill *optional
Cooking spray (olive,corn,vegetable or canola oil will do)

Instructions:

Eggs - halved the boiled eggs and scoop the yolks out into a small bowl. In the bowl add the mustard, mayo, sour cream and the 1/8 tsp of the paprika you gonna use. Stir all ingredients to blend well. Spoon the mix back into the egg white and garnish with pimentos, chives and sprinkle paprika. Chill deviled eggs in fridge till time to serve.

Warm up the grill to 350. Spray grill plates with cooking spray of choice.
If you don't have cooking spray dab a paper towel with a bit of cooking oil and coat the plates with it. While grill heats marinate you chicken with salt & pepper and raspberry wine vinegar. Toss to cost chicken evenly then transfer to the hot grill. This will only take about a minute and a half or two. Chicken cook super quick more so when it's been cut in strips. Once done set aside, let chicken rest before serving.

Endive cups - separate them and rinse with cold water and set aside.
In a medium bowl mix the ground meat, chopped watercrest (or whatever leafy green you choose to use), brine, olives, Mrs Dash herbs, salt & pepper (if you choose). Mix to combine well. Set aside.
Heat skillet to medium/high heat add the oil, onions and then the mixture. Continuously stir to brown the mixture. You might need to add a little water here and there. Cook for about 3 or 4 minutes. Then cool for a bit. Spoon mixture on to the endives cups - serve. You may garnish with drops of hot sauce.
Enjoy !

Bon Apetit!!!

Pan seared steak, Grilled bacon wrapped zucchini/yellow, grilled Bok Choy infused with ginger garlic oil

Pan seared steak, grilled bacon wrapped zucchini/yellow squash & with bok chok infused in ginger/garlic oil

I wanted to cook on the grill today, but its raining and a bit cold. So I brought out my George Foreman grill and grilled my veggies. I chose not the grill the steak because the cut I have at hand its a bit on the lean side and doesn't do well on the grill. So seared in a pan and then finished it in the oven.

Serves 2

You will need

2 4 oz steaks 1/2 inch thick (London broil)

sea salt/black pepper to taste

1/2 c red cooking wine (Goya)

1 sprig of thyme

A George Foreman Grill

A skillet

1 yellow squash

1 zucchini

8 bacon strips (low salt bacon)

6 mini sweet peppers (2 of each colors -red-yellow-orange)

1 ripe vine tomato

1/2 small onion

green onion

1 tbsp of lemon juice

hot sauce (optional)

2 tbsp ground turkey (leftover from salad wraps I had prior)

Instructions

Steaks

Heat oven at 350 degrees. In a pan heat oil on medium high heat. Season steak on both sides and sear on both sides about 2-3 minutes. Once seared add red white, thyme and transfer to the oven. Broil for about 15-20 cover. Then remove and let steak rest. May drizzle some of the wine from the baking pan over the steak when served.

Veggies

Set grilling machine to 350 degrees. Spray the grilling pans with cooking oil. 

 Wrap the halved zucchini and yellow squash with bacon. Lay the veggies on the flat side and grill for about 4-5 minutes to get the bacon nice and crispy. Turn over to cook bacon on all sides.  Then set aside. Serve when done.

Bok Choy

Cut length wise rinse under cold running water to remove any sand caught in between the stems. Drizzle a bit of the ginger/garlic infused oil over the Bok Choy and lay on the grill pans without covering. Flip on both side until the vegetable turn bright green and just a little wilted. Remove and set aside. You may want to add salt/pepper when serving.

Sweet Peppers

Halved lengthwise and remove seeds and set aside. In a small bowl mix the ground turkey, diced, tomato, lemon juice, chopped green onions, onion and cilantro. Mix well and spoon into the halved sweet peppers. Salt and Pepper if needed and you may also garnish with shredded cheese.

Plate it up and enjoy!!

Bon Apetit!

.: Pineapple, Orange and Aloe detox/diuretic

.: Pineapple, Orange and Aloe detox/diuretic: Pineapple, Orange & Aloe Juice This concoction is and old one in our family. We use this one as a detox and diuretic.  The pine...

Pineapple, Orange and Aloe detox/diuretic

Pineapple, Orange & Aloe Juice

This concoction is and old one in our family. We use this one as a detox and diuretic.  The pineapple helps to release excess water. packed with Vitamin C, B6, B1, copper, dietary fiber potassium, magnesium and fiber manganese (mineral considered for healthy bones and connective tissues), oral health, helps upper respiratory infections, firming skin 

(producing collagen, natural facial mask. But be careful cause it may cause a rash on some people and not good to eat when pregnant. Remember to advise your doctor.

The Aloe Vera is not only used for topical uses like sunburns, eczema, psoriasis, facial masks but this miracle plant its also great for absorption. It helps ulcers, constipation it keeps sugar leveled (diabetes), improves metabolism (immune support), detoxes(acts like a laxative) and regulates ones appetite (loses and helps weight control).

Aloe Vera is very bitter in taste, so we mix with oranges/orange juice and pineapple to help alleviate the bitterness.

Again I can not stress the importance of consulting a doctor before beginning a new regimen. It's important to know that you are not allergic to these fruits, veggies and edible plant/s. Make sure you ask your doctor how much and how long its safe for "you" to consume it. As we all know taking anything for too long or too much is never good for anyone. 

Everyone here at home have changed to a healthy lifestyle. We have taken small steps and slowly but surely preserves it. This old family recipe helps detoxing when needed. But each one of us consumes it differently, as you know things work differently for each person.

 When "I" make this concoction, I just have it once a day for three days. Mostly in the morning in a 8 oz glass followed by a full glass of water right after. The first and second day 8 oz. with a glass of water and for the last day just a 4oz glass as well the glass of water. 

This I only do at the end of the month usually after my menstruation to help with the water retention. I have to be careful because of my anemia so that is why I only do it for three days. As for my sister her regimen is different than mines and she takes it for 3 -7 days to maintain and detox in the month.

No detox should ever be more than 2 weeks. That's for "ANY".

When one is detoxing you lose a lot of iron and world of needed nutrients. This is also a diuretic so keep in mine to up on potassium.

This is great when you want to lose a couple inches from your waste or feeling yucky and bloated. If you are ready to make a life change this is one recipe to keep in your recipe box for future use. This is a keeper!

Chia seeds are considered a super food. They are packed with fiber, proteins, Omega-3 fatty acids. They reduce cravings, help you feel fuller faster, reduces blood pressure, help stop aging process, weight loss, helps regain your energy, control blood sugar (diabetes) and just a few of the wonders this super food can do for you. 

Get these seeds and add them to your salads, yogurts, eggs, smoothies, juices and even 

 your healthy baked goods, I sure do!!

When purchasing Chia seeds make sure they 100% pure and stay away from the cheap low quality ones made in China.  

Here is a nice article on this product:  

http://www.doctoroz.com/blog/lindsey-duncan-nd-cn/chia-ancient-super-secret

You will need:

A Blender

1 - 2 c pineapple chunks

1 c orange juice w/ pulp

2 freshly squeezed oranges

2-3 tbsp of the aloe crystallized meaty pulp

8 oz glass

water (optional)

sprinkle to 1 tsp of chia seeds (optional)

1 tsp Flax seed Meal (optional) *for nutritional facts look at "Berry Juice" recipe

Instructions:

In a blender add all ingredients and blend to a liquefy form. If too thick for you, you may add water.

Serve in a glass and sprinkle flax seed and chia seeds if you like. 

* Note - don't forget to drink 8 - 12 8 oz glasses of water a day.

Good Health!

Bon Apetit!!!!

If you have any question, please comment below and I will answer to my best ability.
Medicinal properties are endless!  

Berries R Us (Juice)

Strawberries, Blueberries & Blackberries Juice

Here's is a Berrie Juice concoction. This juice is packed with Vitamin C, fiber (crucial for your digestive system that can prevent constipation), potassium (for healthy heart) and iron (for healthy levels in your red blood cells). 

This is another excellent healthy, quick way to incorporate these needed nutrients.

I've give you here a link so you can read for yourself the wonders of berries: 

http://www.livestrong.com/article/524539-nutritional-values-of-blueberries-strawberries/ 

Ok now lets talk a little about flaxseed meal.

Flaxseed meal 

Flaxseed meal are milled to preserve their natural oils. I usually like to grind them myself but when in a rush I use this brand. Flaxseed are loaded with omega-3, lignans and fiber. And they are also a natural cholesterol controller. What are lignans? they chemical compounds that attach themselves to estrogen with antioxidant qualities which interfere with cancer-promoting estrogens in the breast, colon and prostates.

Here's a link for deeper understanding : 

http://www.livestrong.com/article/116837-lignans-benefits/

Please take note that I am no doctor nor a nutritionist I share these recipes because they have worked for me and for my family. I get very excited when I try something new and I feel good great soon after. This is major for me because I am chronic anemic and vitamin D deficient so when I see results I nearly jump for joy. Always consult a professional when beginning any new regimen. Enjoy! 

Good Health to all.

You will need

1 c strawberries

1 c blueberries

1 c blackberries

1 tsp flaxseed meal(Bob's Red Mill)

water

blender

8 oz glass

Instructions

In a blender add all ingredients except the flaxseed.

Blend to liquefy form and then serve in a glass. Add the flaxseed and stir.

I found this to be sweet enough for me, but of course if you don't find it sweet enough you may add your choice of sweetener (agave nectar, honey, raw sugar, corn crystals, substitute sugars, brown/white sugar etc.)

Bon Apetit!!

Some of my juices recipes my darling sister has shared with me. She's becoming a nutritionist so this is a great benefit. We share healthy recipes back and forth so I'm here sharing with you too! As soon as she stops being a monkeybutt and copys' me with a photo of her I will soon post it for you to meet her here.  

ok meet my sexy sister Yorka

lol ciao all for now.

Kale,spinach & chicken consommé

My sister Yorka makes this healthy consumme. When she made it the aroma was driving me crazy. I pestered her about what she added to it, she verbally told me. She usually uses a can of chicken broth to boil all ingredients instead of water, which you can also do. But I prefer to control the salt content and just add it to the end if the soup. Either way it still yummy and good for you.

Ingredients

Consumme

1/2 pack Frozen kale
1/2 pack Frozen spinach
Chicken stock ( from boiling this chicken )
1 chicken breast boned in (skinless)
1 potato (cubed) with skin
1 medium onion halved
1/2 of green pepper
3 garlic cloves whole
Water
Sea salt/ black pepper to taste (optional)

Wrap

1 whole wheat wrap (Ole Mexican)
1 slice Lacey Swiss cheese (low sodium)
2 slices Boars Head Low sodium Deli Ham
1 tsp cranberry jam (optional)

Instructions

Layer wrap with cheese and ham. You may spread a jam first but I didn't in mine. Roll and cut in a slant and set aside.

Wash chicken. On medium high heat it in medium pot and all ingredient ( chicken, kale, spinach potato, garlic, onion and water. Simmer till potatoes are fork tender (about 7-15 minutes ). Turn heat off then remove bones from chicken. Toss bones, now add all the contents from the pot into a blender. Liquefy contents then add it back to the pot and simmer for another 2-3 minutes. Add salt and pepper if you think it needs it. All done, plate and serve aside with the ham and cheese whole wheat wrap.
Enjoy! Bon Apetit !


*note - for those that don't eat meat you may omit the poultry and just add your vegetable stock (can) or boil carrots and celery to the mix.

Feeding your blood healthy

Beets Juice

Here is the beet juice that I had this morning. I must confess that I am not a fan of beets. But I cannot stress you more with the powerful nutrients that are packed in this vegetable.

I had already boiled this vegetable yesterday but could not find the strength to continue to  prepare it. Thanks for my daughter came back home and took care of it for me.

Ladies and Gents I am a true believer I am feeling better, may fatigued is almost all gone, so much so that I am here able to log this experience for you and sharing this blessed vegetable to you all.

Here is goes.

Ingredients

2 medium large beets washed and peeled removed halved

water

1 green tea bag (Twinings Naturally decaffeinated Green Tea)

1 tsp of fresh ginger 

Instructions:

In a medium saucepan add water to the beets and all the ingredients above.

Let simmer for about 10-15 minutes or until beets are fork tender. Set aside to cool. Once cooled, remove the tea bag squeeze the tea bag to get all the concentration of the green tea and toss away. Now take all that juice from the beets, and the ginger and beets and blend it till all liquid form in a blender. You may use colander and drain anything that may be left from the beets and the ginger. You are all done now serve and drink up. What ever is left keep in the fridge for your next serving. 

I found this vegetable juice sweet enough for me but if not sweet enough for you honey, raw sugar, substitute sugars of you choice can be added.

I've enclosed here a site that can help you see all the healthy nutrients in beets.  Bookmark it and read it when able : http://www.nutrition-and-you.com/beets.html

Bon Apetite!

Asparagus Lemon garlic Chicken tofu noodles

When its pasta night at home I either use the whole wheat versions or the white, brown or Tofu Shirataki Asian noodles that are even lower in carbs. These Asian noodles are packed with healthy nutrients. You have several choose from, for instant the white Shitaki (low carb), the brown Shitaki (high fiber) and the one we used for this evening the tofu Shitaki (high protein & soy bean of tofu). All the shitaki noodles are made from the "konjac plant, a subtropical plant and all are vegan friendly, gluten free and like I mentioned before even lower in carbs than whole wheat pastas. 

So you know I turn to this noodle to save on some carbs when I am wanting a sinful dessert, but of course conscience portion.
The noodles are parboiled so your prep time are so quick and easy. A must have staple ingredient in your kitchen, give them a try and tell me what you think.

Serves 2

Ingredients

1 Asian Shitaki noodle of choice
1 chicken breast cubed
1-2 tbsp extra olive oil 
 zest of one lemon
2 tbsp of lemon juice
3 garlic cloves minced
2 tbsp unsalted whipped butter (Organic Valley)
sea salt/pepper to taste
1 small onion chopped
6 Natural sweet cherry tomatoes halved
2 c of asparagus julienne
1 tsp fresh chopped parsley

Directions

Salt and pepper the cubed chicken breast and set aside.

Noodles - rinsed well. Don't fret for fishy scent, once noodles are rinse the fishy scent will be gone. Bring water to a boil in a medium saucepan and let noodles in just 2-3 minutes. 

Meanwhile in a skillet on medium high heat oil add the chicken 2-3 minutes tossing so chicken gets cooked evenly. Add the tomato, zest, lemon juice, asparagus, onion, garlic, and butter. You may add more salt and pepper for taste. Cook for another 3-4 minutes till the asparagus is bright green and tender. Toss the noodles now mix nicely and serve. Garnish with chopped parley.

Bon Appetit!



Per serving

Calories	Carbs	Fat	Protein	Sodium	Sugar

345

55

13

40

714

8

At Mom's having "Locrio de salchichon"/ Yellow rice with spanish sausage and pink beans

Yellow rice with dried-cured spanish sausage and pink beans

Went to visit mom today and she surprised me with this well known dish many Dominican families make called "locrio de salchichon y habichuelas rosadas". I haven't had this in years and it was a sweet reminder. Thanks mom, I love you much.

"Salchichon" a well known (dry-cured hard pork sausage) delicacy used in Dominican cuisine which were inherited from the Spanish that invaded the land back in Christopher Columbus time.

Salchichon is favored as a breakfast. Its served with fried cheese, mangu and the salchichon. Sometimes too they add a fried egg and pickled onions. My goodness thinking of this makes my mouth water. That too I haven't eaten in years.

Serves 4 - 5

Ingredients:

2 - 3 c white rice (Carolina Long grain) (followed the rice/water ratio)

4 - 6 c of water (for the rice)

1/2 of a green pepper

1 med onion

6 inches salami(salchichon) halved (or you may add the entire salami)

1 tbsp dried oregano

1 - 2 tbsp green olives (Goya) ( you may also add a bit of the brine too)

1 tbsp tomato paste (Hunts)

adobo (Goya) to taste

1 powdered chicken bouillon (Goya)

1 sazon goya con cilantro y culantro

2 -3 tbsp corn oil (Mazola)

1/2 c cilantro 

2 large garlic cloves minced

*Note - you may chop the onion & pepper, but my mom doesn't.

Instructions

Rice -  wash thoroughly and set aside.

In a large pan on medium high heat add 1 tbsp of the corn oil and begin to sear the salchichon. Once the salchichon begins to curl upwards, flip and sear the other side and add the tomato paste, onion, green pepper, garlic, bouillon, sazon goya con cilantro y culantro,

oregano, cilantro and the rice. Toss to evenly coat the rice then add the water. Stir and taste for well and balance seasoned. If needed then sprinkle adobo in to the "locrio". This is a  eyeball technique my mom practices. Once you acquire the taste (if you added the adobo for  more savory blend) add the remaining amount of oil. Let simmer till all the water is gone. Now pile the rice to the center of the pot and cover with lid. Lower the heat to med/low and let cook for 25-30 minutes. Then fluff the rice from the bottom of the pan to the top and serve. You may serve with beans of choice, tossed salad and sweet plantains.

*Note - Mom made her beans from scratch. That's a bit more work. But you can use the can pink beans from Goya for a quicker meal if your choose to have it with the beans.

Bon Appetite!!!

Lunch - Mango & Papaya salad Dinner - Pork chops (slow cooker), steamed sweet potato & steamed green beans, raw mushrooms and grape tomatoes

Mango & Papaya Salad

1 mango peeled and diced

1/2 medium size papaya diced

1/4 tsp chili powder 

Calories

Carbs

Fat

Protein

Sodium

Sugar

149

29

0

1

14

20

Slowed-cooked pork chops, steamed sweet potato & steamed green beans with raw mushrooms and grape tomatoes

Sweet Potato

1/2 Sweet potato

1 1/2 tbsp balsamic vinegar

1/8 tsp of Steel's Natural sugar crystals 

1/8 tsp chili powder

1/8 tsp cinnamon powder

1 c water

1/8 tsp Spectrum Organic virgin coconut oil

1 4oz Pork Chop 

Sea salt/black pepper to taste

1 dried bay leaf

1/8 tsp ground oregano

1/8 tsp garlic powder

1/4 c red cooking wine (Goya)

1 c green beans (washed & ends removed)

1 c white mushrooms sliced

1/4 c grape tomatoes halved

1 tsp green onion chopped

Instructions

 Pork chops -  washed, patted dried ( w/ paper towel) salt pepper an set aside.

Set slow cooker to high and add a 1/4 c of red cooking wine, dry bay leaf and seasoned chops. 

Cook for about 45 to 1 hour. At serving add

Sweet Potato - wash potato and set aside.

Set rice cooker then add sweet potato, water, balsamic vinegar, sugar crystals, cinnamon and chilli powder. Close with lid and let cook till potato is fork tender.

Green beans - in a small saucepan add water and bring to a boil. Add green beans and let cook for just 2 - 3 minutes then remove to a cold bath. Mix green beans, mushrooms and grape tomatoes. Set aside until all is ready to serve.

Calories

Carbs

Fat

Protein

Sodium

Sugar

284         32    7     28         569      8

Creations by Luli: Latin Cuisine - Braised Pork chops, brown rice, bl...

Creations by Luli: Latin Cuisine - Braised Pork chops, brown rice, bl...: Braised chops, brown rice, black beans and salad Hispanola, La Isabella, and present day is called Dominican Republic this bea...

Latin Cuisine - Braised Pork chops, brown rice, black beans and a side salad.

Braised chops, brown rice, black beans and salad

Hispanola, La Isabella, and present day is called Dominican Republic this beautiful island that bears varies names like "Quisqueya" and "Pearl of the Antilles" were also nicknames for the island . My mother was born on this tropical Spanish paradise. I had the honors to visit there before my dad perished. My sister and I went for a 2 week vacation but stayed for a whole month. I saw my family's farm there, but didn't get to see the vineyard. Hopefully, I get to visit again but with my daughter Priscilla.

There's no place quite like the Dominican Republic that's because its history is the result of a unlike mixture of influence of Europeans (Spain, French, Dutch and English), Africans (slaves brought by the Spanish) and the natives Taino - Arawak Indians. 

The distinct cultures still exist today. Besides their joy and pride of their music, sports (baseball), arts and more evident their cuisine. As a former Spanish colony, many of their dishes carry a familiar Latin feel. Lots of rice, beans, meat and seafood. Not forgetting the natives traditional plantains, yucca (cassava) and potatoes which are very rich and savory and can be found in many other Latin/Hispanic cuisines.

Because I have made many changes in my diet and opt for a healthier way of living. I have converted some of my family's recipes with healthier choices. Again without sacrificing taste. Today I made a one of my daughter's favorite dishes. Born in Miami and growing up among the Cuban culture she has also favored their cuisine.  So in honor of all  Latin culture I made this light but delicious dinner.  * Note -my daughter Priscilla nearly licked the plate clean!

Ingredients:

2 4oz Pork Chops 

1 tbsp of oil (Smart balance)

1 tsp of Sazon Goya con cilantro y achiote

sea salt/ black pepper to taste

1/4 tsp (of each)

cumin, ground oregano, sage, garlic powder

3 c of water

Mojito

3 cloves of garlic minced

3 -4 tbsp of Goya Bitter orange

2 tbsp distilled vinegar

1/2 small onion diced 

Rice

1 c brown rice (Carolina)

2 c of water

1-2 tbsp canola oil (Smart Balance)

sea salt to taste

Beans

 1 10.5 oz can of Goya black beans 

2 dry bay leaves

1/2 small onion

1/4 tsp (of each) cumin & thyme

green pepper

red pepper

1 or 1/2 envelope of chicken bouillon (check for taste)

1 tbsp distilled vinegar

2 tbsp of corn starch (optional)

water to dissolve corn starch

1/4 c cilantro fresh (garnish - optional)

1/4 c culantro fresh (garnish - optional)

1 tbsp of extra virgin olive oil (Goya) (optional)

Salad

1 c iceberg lettuce

1/2 c frisee lettuce (optional)

1/2 tomato wedged

3-4 radishes sliced

Vinaigrette

Juice of half of lemon (or you can use 2 tbsp of distilled vinegar)

1/8 tsp of black pepper

1-2 tbsp of Extra Virgin Olive Oil (Goya)

Instructions:

Heat oven at 350 degrees.

Mojito - In a small bowl gather all of the mojito ingredients (bitter orange, vinaigrette, black pepper, onion and garlic) whisk for about a minute or two and set aside.

Vinaigrette - In another small bowl add all the ingredients for the vinaigrette, whisk to blend well and set aside.

Salad - In a medium platter lay out the lettuce, radishes, tomatoes and set aside. Vinaigrette is added at serving.

Beans -  Rinse beans (3x) and set side. On medium heat in a small saucepan add oil, onion, beans, bay leaves, green/red pepper, bouillon, cumin and thyme. Stir and cook for about 2-3 minutes then add the cup of water and bring to a boil. Reduce heat and simmer for another 10-12 minutes. 

Just before serving at the tbsp of extra virgin olive oil (optional)

*Note - I prefer dry beans over can beans. But of course dry beans take various steps and longer to cook. When time is of essence I do resort to the can ones. Sadly the can beans broth usually ends up a bit too watery for my liking. When I do use the can for quick meals I incorporated 2-3 tsp of corn starch and whisk water to dissolve the starch. Then I pour the mixture slowly to the beans. 

Pork chops - wash chops well then pat dry. Salt and pepper on both sides and set aside.

In a large skillet heat oil and add the chops searing on both sides. Then add the sazon goya, the cumin, sage and oregano on both sides. Braising these chops, add water around the chops halfway up the sides of the chops.  Cover and simmer for about 40-60 minutes in the oven or until chops are tender. Serve with mojito over the chops.

Rice -  wash rice (3x) set aside. In medium size pot on high heat add water, oil, and salt and bring to a boil. Add rice and stir to blend and let simmer till water has evaporated and small circles begin to form on the top later. Stir rice and removing with a wooden spoon rice from the borders of the pan. Lower heat to low and cover pan with its lid. Cook for 15-20 minutes then uncover, fork and fluff the rice. Serve when everything else is ready. Keep this in mind, try to prepare and complete  the other dishes before you begin to make the rice on the stove. Its wise that once the rice is made you are ready to serve and plate. Rice on the bottom of the pan tends to become to a very crunchy consistency when left with heat on the stove for too long. Wasting away much of the rice which its not a good thing. 

*Note -  My rice cooker is a favorite for me. It allows me to walk away from eyeing dishes that require babysitting. The built in timer alerts me exactly when to toss the rice, and the rice remains warm in the cooker. It won't built that crunchy bottom that happen when its made on the stove. I recommend this appliance for its fabulous tool for steaming a world of dishes too.

Ok I guess we are done here. Now its time to plate. When you serve the beans and chops you may add the yummy mojito. Also add the vinaigrette to the salad. Enjoy!

Per Serving

Calories

Carbs

Fat

Protein

Sodium

Sugar

471 32 33 16 891 4

All Goya products also come in low sodium and no salt options.You can lower these by omitting the oils and of course using a leaner choice of pork chop. 

Please meet my darling daughter Priscilla Chanel

<3

Luli's Eggplant and artichoke medley, steamed tilapia, tuna fritters and cheesy garlicky lavash strips. Decaf Iced coffee

Eggplant & artichoke medley, steamed tilapia, tuna fritters and cheesy,garlicky lavash strips

Iced decaffeinated coffee

Start your summer today creating this colorful, light and tasty meal. Its quick and easy you will be out the kitchen in less than 40 minutes. 

Serves 2

Ingredients

Fish

2 4oz tilapia fillets

sea salt/ black pepper to taste

2 garlic cloves minced

1/4 c onion sliced

Medley

2 c diced eggplant

2 cloves of garlic cloves minced

1 tbsp canola oil (Smart Balance)

6 mini sweet peppers (yellow, red & orange) sliced

1/2 c onion diced

3 -4 wedges of marinated artichoke hearts (Goya)

1 tbsp of the artichoke marinate brine

1/2 c cucumber peeled and diced (set aside 1 tbsp for eggplant)

1/2 c tomato seeded and diced

2 tbsp balsamic vinegar (Italissima of Modena)

sea salt / black pepper 

1 tbsp pimentos chopped (Goya fancy pimentos)

Fritters

1 can solid albacore tuna in water (Bumblebee)

6 whole wheat saltines crushed (Nabisco)

1 tbsp wheat flour

1 tbsp mayonnaise (Hellmann's)

2 tbsp fat free greek yogurt (Shoprite)

sea salt/ black pepper

1 tbsp pimentos chopped

2 tbsp onion chopped

1 tbsp cilantro chopped

2-3 tbsp of canola oil for frying fritters (Smart Balance)

Bread like strips

1 lavash (Toufayan multi-grain)

1/4 c shredded cheese (Krafi marbled colby and monterrey jack)

1/8  tsp of italian seasoning

1/8 tsp  dry oregano

sea salt/black pepper

Extra Virgin Olive oil Spray (Goya)

1 garlic clove minced

Iced coffee

2  individual decaffeinated single packets (Folgers instant coffee crystals)

2 tbsp Hershey's chocolate syrup (separate 1 tbsp)

Light Whip cream spray can (Reddi Original Light)

boil water

ice cubes

4 tbsp Half and half (Organic Valley) 

sugar * optional

Instructions:

Fish -  In a large pot add water to fill half the pot, lay on top of the pot a bamboo steamer. Bring to a boil.

Wash the fillets with cold water, pat dry with paper towel, salt and pepper on both sides. On to a parchment paper sprinkle the raw onion and garlic lay the fillet on top of the sliced onions and garlic and fold the sides to prevent leakage. Repeat for the other fillet and place both in to the bamboo steamer. Steam the fish for about 20 to 25 minutes.

Fillets

Calories	Carbs	Fat	Protein	Sodium	Sugar

49

1

1

11

336

1

Medley - In a large bowl add the chopped sweet peppers, artichokes, cucumbers, onion, pimentos,  artichoke brine, tomato and set aside.

In a skillet on medium/high heat add 2 tbsp of canola oil then add the diced eggplant, garlic and the tbsp of onion. Stir fry for about 7- 9 minutes then remove and let sit on paper towel to drain and cool. Once cooled add it to the medley mixture and balsamic vinegar toss and chill before serving.

Medley

Calories	Carbs	Fat	Protein	Sodium	Sugar

89

15

3

3

299

6

Fritters - drain tuna. In a bowl add the tuna, onion,cilantro, pimento, mayonnaise, Greek yogurt, crushed wheat saltines, salt and pepper. Shape and wheat flour to coat the outside of the fritter. Set aside.

In a skillet on med/high heat add oil and begin to fry the fritters until golden brown on both sides. Drain fritters on paper towels.

Fritters

Calories	Carbs	Fat	Protein	Sodium	Sugar

94

12

3

11

240

3

Lavash -  Heat oven to 350 degrees. Line a cookie sheet with a parchment paper.  Spray the lavash with olive oil, sprinkle with salt, pepper, oregano, italian seasoning, garlic and shredded cheese. Bake till cheese melts.  Cut lavash into strips and serve hot.

Lavash

Calories	Carbs	Fat	Protein	Sodium	Sugar

246

19

15

11

410

1

Dessert - Heat about 1/2 c of water add coffee crystals, sugar (if you are using it), half /half and set aside to cool. Fill a glass with ice, 1/4 c of cold water and the coffee stir to mix well. Top with whipped cream and chocolate syrup. This recipe is very light in calories you can add more syrup, half/half and or whip cream. If you are watching calories just adjust in other places accordingly.

Iced Coffee

Calories	Carbs	Fat	Protein	Sodium	Sugar

73

8

4

1

14

7

Dish up and enjoy!