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This week I bring you three of my favorite recipes. I was able to do an incredible class with graduate students and we all cooked these recipes together. We cooked while learning culinary medicine principles, and then tasting them, right from their own kitchens. Powerful and delicious way to health.
Mexican Hash: Modified from Olivewood Gardens and Learning Center
Sabrina A. Falquier Montgrain, MD, CCMS
Founder and CEO: Sensations Salud, LLC
This recipe is the perfect way to bring mexican food to your table in a way that is fully plant based and promotes health in numerous ways. Packed with varied vegetables, whole grain in the corn tortillas, spices that are packed with health properties. The beauty is that you get all the feel good aspects of mexican food and health promoting properties all in one space.
Serving size 2-3 tacos with 1/4 cup of filling
Feeds 3-4
Ingredients for hash: 8-10 corn tortillas 1 bell pepper, yellow, orange or red, small dice (bite size)
1-3 garlic cloves, minced 1 jalapeño or serrano, minced 1/4 cauliflower any color, small dice 1 medium zucchini, or any summer squash, small dice 1 - 15-oz can or 2 cups homemade black or pinto beans Olive oil Salt and Pepper Cumin, 1 Tbsp Paprika, 1 Tbsp Chili Powder, 1-2 tsp (This is where the spiciness comes from)
For taco bar fixings: Tomatillo Salsa (see separate recipe) Cashew chipotle cream (see separate recipe), or sour cream 1 Avocado, halved, pitted, peeled and diced Cilantro: stems removed, roughly chopped 1-2 limes serrano or jalapeño chile, finely diced or minced
Method:
Turn on stove on medium heat
heat sauté pan
once warm, add just enough olive oil to coat bottom of pan
Add cauliflower and cook until softened (about 5 minutes)
may need to add a bit more olive oil if pan getting dry
Add pepper, zucchini, garlic, jalapeño/serrano and beans
Season with salt, pepper, cumin, paprika, chili powder
Remove from heat and build your taco with your chosen taco bar fixings
Buen Provecho!
Remember this Healthy Eating Plate from last week? This recipe fits all the marks: all those vegetables and the salsa verde are the left side of the plate. Corn tortilla is the whole grain, beans and cashew cream give us the healthy protein and the olive oil and cashews brings us our healthy oil and fat.
POW - delicious and health promoting!
Salsa Verde Cruda
Green Tomatillo Salsa Modified from: Chef Iliana de la Vega’s recipe presented at Healthy Kitchens, Healthy Lives® Sabrina A. Falquier Montgrain, MD, CCMS Founder and CEO: Sensations Salud, LLC
This recipe brings me right back to my childhood in Mexico City. I had had many salsas since moving to the United States, but it wasn't until tasting Chef Iliana's Salsa Verde Cruda that I was transported right back. The power of taste memories is deep. I love it.
Ingredients for Salsa: 1-2 Chile jalapeños or serranos, de-stemmed 10 tomatillos, husks removed, rinsed and quartered
1-3 Garlic clove, small, peeled 1/4 medium onion: yellow or white 1/2 cup cilantro (to be added LAST) 1-2 tsp salt, as needed
Method:
place chiles, tomatillos, garlic, and onion in the blender
process until mixed and desired texture
add cilantro and pulse to blend
season with salt, taste and adjust
enjoy!
Store in airtight container, keeps 1 week in fridge
Cashew Chipotle Cream: Sabrina A. Falquier Montgrain, MD, CCMS
Founder and CEO: Sensations Salud, LLC
Ingredients for Cashew Chipotle Cream: 2 cup raw unsalted cashews (can substitute silken tofu) 4 cups water for soaking 1/2 - 1 cup water for blending 1-3 tsp to taste from 1 can Chiles en adobo 1-2 lemons or limes 1-3 cloves garlic, mashed into paste ideally, or garlic powder
1-2 tsp salt
Method:
soak cashews in 4 cups room temperature water for minimum of 4 hours to overnight. The longer the soak, the creamier the end result
Drain Cashews
Add drained cashews to blender with 1/2 cup water and add more water 1tbsp at a time to get to desired thickness
Once blended to smooth and creamy, set 1/2 aside for another use
Add garlic, squeeze of 1/2 - 1 lemon or lime, 1-3 tsp chiles en adobo
blend until incorporated
Add salt, 1 tsp
taste and adjust by adding more salt or lemon/lime
Store in airtight container in fridge for up to 5-7 days
Can be frozen
Feel free to share and comment here or by going to 'Contact Me' below with your thoughts. Even better - share a photo of your creation on social media of your choice and tag #sensationssalud
Next week - meet one of the beautiful people behind your food.
One more exciting thing - The Kitchenistas movie screening and panel, with many of us from the film, has just been announced!
iMax theatre in Balboa Park
San Diego, California
Wednesday Dec 8th, 2021, evening
exact time TBD
Save The Date!
In the meantime,
Salud!
Sabrina A. Falquier Montgrain, MD
All Rights Reserved
No part of this may be used in any way without written permission.