Archive for July, 2013

Pita Bread w/Olives (Light Evening meal)


– Whole Wheat Pita Bread
– Butter

Quick and Easy to prepare.

Note: Don’t forget to limit the butter intake!


Millet Meal


– Millet
– Small Tomatoes
– Prepared Olives
– Water

– Low-Medium Heat Millet
– When millet is almost cooked,
– Heat pan to low heat and add tomatoes in pan.
– Heat tomatoes for at least 5 minutes.
– When Millet is throughly cooked, pour it in the pan with tomatoes.
– Let heat a little more.
– Turn off heat and let it cool
– On a plate, sprinkle olives on the meal.



“Olives may be so prepared as to be eaten with good results at every meal. The advantages sought by the use of butter may be obtained by the eating of properly prepared olives. The oil in the olives relieves constipation, and for consumptives, and for those who have inflamed, irritated stomachs, it is better than any drug. As a food it is better than any oil coming secondhand from animals.—Testimonies for the Church 7:134, 1902.”

– Ellen G.White, Counsels of Diet and Foods, p.349.

Pasta and beans

Pasta and beans


– Pasta
– Black Beans
– Evaporated Milk
– Water
– Canned Tomatoes (I used Aylmer brand [Whole Tomatoes with Herbs & Spices]
– Pieces of Onion, chopped
– Wheat Flour
– Sea Salt

– Soak black beans overnight
– In pot, fill water up to half in boil
– Boil Beans till ready (at least an hour)- check often times if water needs to be added.
– When water is running out and beans are well boiled, add the evaporated milk (not a large quantity, but enough to make a broth), add very little wheat flour
– Let it cook, reduce heat meanwhile
– Then, turn off heat and let it rest.
– After a while, pour beans in frying pan and put it in low heat.
– Pour couple of tomatoes from the can with little juice on the beans, stir.
– Cover the beans and tomatoes mix and wait 5 minutes to let them mingle together.
– Then, add pieces of onions, stir again and cover.
– Wait another 5 minutes.
– Take a look often time to make sure ingredients do not stick on the pan.
– When fully ready turn off heat completely.

– Boil water
– Add pasta
– Boil for up to 10 minutes maximum
-turn off heat
– Use strainer to take out water from pasta.
– Place pasta on plate or bowl to serve
– Pour all beans ingredients on top of pasta
– then Serve

Bon Appetit!

– Buckwheat
– Corn meal
– Sea Salt
– Milk

– Wash all grains in bowl before pouring them in pot.
– Heat Pot
– Add 1/4 water in it
– Pour all grains together in pot
– Let them cook
– Add Sea salt and stir meal with spoon
– Let it cook till ready (up to 20 minutes)
– Serve meal

– Don’t forget to eat your fruits before your meal!

Wheat-flour in Beans sauce w/Plantain

Term for this meal  ” bòy ak sòs pwa nwa” in Haitian Creole

*These are oil-free recipes*

– Wheat Flour
– Black Beans
– Sea Salt
– Plantains
– Water

For the beans:
– Wash dry beans
– Soak black beans over night
– The following day, pick beans, put them in pot
– Add new water to bring it to boil
– Bring heat to medium for 1 to 1 and a half.
– Add Sea Salt

To make dough with Wheat- Flour known as “bòy ” in Creole
– In a bowl, mix wheat flour with water, to make little dough.
– For each dough done, pour it directly into beans boiling pot.
– Check after 1 hour or 1:30 if beans can be squashed, between your fingers.
– Take out dough from the boiling pot in a separate bowl.

To make beans sauce known as “sòs pwa” in Creole …
– Place boiled beans, along with water in it, in blender, to make sauce
– After blending, take a strainer and a bowl
– Use strainer to pour the beans sauce in a bowl.
– Throw the “residue” in garbage.
– For the sauce remained in the bowl, put it back on oven and heat until sauce becomes thick.
Finally….it will be ready to serve (long process…i know).

For Plantains:
– Make sure they are ripe and sweet.
– Peel off the skin, cut in pieces– [Dominican way of cutting] (just like shown in picture above)
– Place them in quick oven
– Bake them until they become golden
– No sugar, spices, salt is needed to bake them
It already has this moist, sweet natural taste!


– Water
-Organic Whole wheat flour
– Sea Salt
– White kidney beans

Directions for the beans:
– Put beans in small pot, and bring them into a boil for an hour
– Add sea salt before or while boiling

Directions for the wheat flour:
– In a separate pot, start heating water, bring it into boil.
– Meanwhile, make some dough with water and flour
– Once dough are done, place them in the boiling pot,for a maximum of 20 minutes.
– Slice pieces of dough (optional)
– Ready to serve!

Quinoa & Lentils

Quinoa & Lentils

– Quinoa
– Lentils
-Sea Salt
– Margarine

– Boil Lentils for 30 to 40 minutes.
– Add Sea salt
– In a separate pot, cook quinoa low to medium heat, not more than 20 minutes.
– After cooking is over, turn off the heat, let everything cool.
– For the quinoa part, add a teaspoon of margarine.
-Served on a plate, sprinkle flax seeds on the lentils.

Bon Appetit!

Egg-Buckwheat meal

Buckwheat meal


– Buckwheat
– 1 Egg
– Butter
– Sea Salt
-Sprinkle of Cumin Seeds

– Heat buckwheat on small pot.
– Add sea salt
– Pour 1 egg in the pot
– Mix it with spoon for a while
– leave heat it up to 15-20 minutes max.
– turn off heat, Let it cool
– In a plate, add cumin seeds.
-Add butter.


Tomato-Carrot Shake


– 1Tomato
– 1 Carrot
– Milk

Blend all ingredients and serve!

Breakfast: Raw Oatmeal


– Milk
– 1 Egg
– Oatmeal
– 1 Banana
– Pinch of Sea Salt

-Blend milk and egg for less than minute
– Pour the mix in a bowl
– Add uncooked Oatmeal in bowl
-Mix ingredient with a spoon
– Cut banana and add pieces on top of the mixed ingredients.
– Serve.