Huevos Rancheros

When my kids cook dinner they tend to go for this recipe from Rebar.  We've adapted it but it still isn't vegan.  It sure is good though!

It takes a little longer to make the first time as you have to make the Mesa Red Sauce.  The recipe makes 4 cups and you only need 4 tablespoons to make two tortillas.  You store the remainder in a mason jar in the fridge until you make Huevos again, and again, and again!


Mesa Red Sauce
(Makes 4 cups)

2 tablespoons olive oil
1/2 yellow onion, diced
6 cloves garlic, minced
4 tablespoons masa harina
4 tablespoons ancho chile powder
1/2 teaspoon ground cumin
1/4 teaspoon cayenne pepper
1 teaspoon salt
1/2 teaspoon cracked pepper
1 tablespoon oregano, minced
4 cups vegetable stock
2 tablespoons tomato paste
1 teaspoon brown sugar

Heat oil in saucepan over medium heat.  Add onions and saute until translucent.  Add garlic and cook 3 minutes.  Sprinkle in masa harina and stir constantly as it cooks and turns golden.

Add the spices and oregano and stir for another 2 minutes.  Slowly whisk tin the warm vegetable stock and bring to a boil.  Reduce to a simmer and whisk in the tomato paste and sugar.

Simmer partially covered for 30 minutes, stirring regularly.  Season to taste.  Store in a Mason jar in the fridge until needed.  Heat required amount (16 tablespoons) for recipe.


Salsa
(Serves 4)

6 tomatoes, finely diced
1 jalapeno pepper, minced
1/2 small red onion. minced
1/3 bunch cilantro, stemmed and finely chopped
juice of 1 lime

Combine all the ingredients in a bowl and stir together gently but thoroughly.


Smoky Pinto Beans
(Serves 4)

2 x 14 oz can pinto beans, drained and rinsed
1 teaspoon chipotle puree
2 tablespoons olive oil
2 teaspoons balsamic vinegar
1/2 teaspoon brown sugar

Toss beans with remaining ingredients and heat in a small pot over low heat.


Huevos Rancheros
(Serves 4)

8 whole wheat tortillas

16 tablespoons mesa red sauce

smoky pinto beans

8 eggs
4 tablespoons olive oil

salsa

Place 2 tortillas on each plate.  Spoon 2 tablespoons of mesa red sauce on each tortilla.  Divide the smokey pinto beans equally among the tortillas.

Heat 1 tablespoon of oil in a pan.  Whisk two eggs together and pour into pan.  Scramble.  Divide in two and place on two tortillas.  Repeat until all tortillas have eggs.

Divide the salsa equally among the tortillas.

Serve immediately.

Arthritis

As a Nutritionist in the province of British Columbia I am not allowed to diagnose or treat disease.  I am, however, allowed to pass on as much written information about a disease as I want.  My job is to promote health in people.  I believe the more you know about the cause, the easier it is to cure.

Several of my older family members suffer from the affects of Arthritis.

Arthritis means joint inflammation.  This can cause pain, stiffness and swelling.  If left undiagnosed or untreated, arthritis can cause irreversible damage to the joints.

Osteoarthritis involves the deterioration of the cartilage protecting the ends of the bones.  This can be caused by an injury or just wear and tear of aging, diet, and lifestyle.  The body attempts to immobilize the joint by causing swelling and adding fluid to help the joint to function more smoothly.

Rheumatoid arthritis is an autoimmune disorder where the immune system inaccurately identifies the synovial membrane as foreign.  Eventual destruction of the cartilage ensues.  Damaged tissue is replaced by scar tissue and bones fuse together.

Arthritis can also be caused by bacterial, viral or fungal infection of a joint from an infection somewhere else in the body.

Gout is also a form of arthritis as are many other types that I haven't named.

Proper diet and lifestyle changes can reverse and sometimes cure arthritis.

The key to healing involves foods that have anti-inflammitory properties and that help to strengthen joints, ligaments, tendons, cartilage and synovial fluid.

Eat:

Eat asparagus, eggs, garlic, and onions.  The sulfur in them helps repair bone, cartilage and connective tissue and helps the absorption of calcium.

Eat fresh leafy green vegetables.  The vitamin K in them helps deposit minerals into the bone matrix.

Eat fresh pineapple, whole grains, oatmeal, brown rice, fish and avocados.

Twenty tart red cherries a day can relieve pain and inflammation.

Eliminate:

Reduce the amount of fat in your diet.

Do not consume dairy products, red meat, caffeine, salt, tobacco and sugar.  These cause inflammation and also deplete the immune system.

Supplements:

Vitamin A (10,000 IU) - repairs tissues and cartilage

Vitamin C (3,000-10,000 mg in divided doses) - Free radical destroyer and anti-inflammatory

Vitamin E (200 IU) - an antioxidant that protects the joints from damage by free radicals

Selenium (200 mcg) - antioxidant

Zinc Picolinate (50 mg) - for bone growth

Calcium Chelate (2,000 mg) - to prevent bone loss

Magnesium (1,000 mg) - to balance with calcium

Copper (3 mg) - strengthens connective tissue and bone formation

Vitamin D3 (800 IU) - for calcium uptake and bone formation

Couscous

Couscous

• 1 1/4 cup water
• 1 teaspoon vegetable stock powder
• 2 tablespoons olive oil
• 1 cup whole wheat couscous

• 2 tablespoons olive oil
• 2 cups red onions, chopped
• 1 cup carrots, sliced
• 15oz can garbanzo beans
• 2 tablespoons garlic, minced
• • 1/2 cup cilantro, finely chopped
  • 1/4 cup parsley, finely chopped
  • 2 large potatoes, cubed and boiled
• 1 14oz can tomato sauce
• 1 cup water
• 1 teaspoon paprika
• 1/2 teaspoon cayenne pepper
• 1/8 teaspoon ground cumin
  1/8 teaspoon ground coriander
  1/8 teaspoon ground cinnamon
  1/8 teaspoon ground cloves
  1/8 teaspoon ground cardamom
• 1/4 teaspoon nutmeg
• 1/4 teaspoon salt
• 1/4 teaspoon black pepper

• • 
    • In a medium pot, boil water, add vegetable stock powder and olive oil and bring to a simmer. Add couscous and cook for 1 minute, remove from heat, cover and let stand for 15-20 minutes. 
    • 
      
    • In a dutch oven, heat olive oil over medium heat. Add onions and cook for 5 minutes until caramelized. Add carrots and garbanzo beans and cook for another 5 minutes. Add garlic, cilantro, parsley, potatoes and stir to coat. 
    • 
      
    • In a medium pot bring tomato sauce and water to a simmer. Add spices to the sauce and simmer for 5 minutes.
    • With a fork, fluff the couscous and mix the couscous with some of the tomato sauce.
    • 
      
    • Add the remaining tomato sauce to the vegetable mixture and simmer for 5 minutes.  
    • 
      
    • Place the couscous mixture on a serving plate and form a well in the middle, place the vegetables in the middle of the couscous. Serve warm.
    • 
      

Frittata

Frittata

olive oil
1 onion, chopped
3 garlic cloves, minced

olive oil
1 medium red potato, thinly sliced

6 eggs, beaten
1 tomato, thinly sliced
1/4 bunch cilantro, finely chopped

In a cast iron skillet fry the onion and garlic in olive oil over medium heat until the onion is translucent.  Remove from pan and set aside.

Heat more olive oil and place slices of potato in skillet.  Let brown and flip.

Add eggs and onion/garlic mixture.  Place tomato slices nicely on top.  Sprinkle with cilantro.  Let eggs cook for a few minutes and then put the pan under the broiler on high for a few minutes until the egg is cooked on top.  Serves 4 (or three hungry people).  Make sure to add a salad.

Experiment with black olives, mushrooms and spinach to jazz it up.

Check Out My Breakfast

Just had to take a pic of my breakfast this morning.

1/2 cup organic steel cut oats
1 cup distiller water
1 tablespoon organic raisins
1 teaspoon cinnamon
1 teaspoon ascorbic acid powder (vitamin C crystals) 

1 organic Granny Smith apple, cored and chopped

Organic blueberries
Organic strawberries, sliced
Organic raspberries
Hemp hearts

The evening before place oats, water, raisins, cinnamon and powder in a blender with lid on and let soak over night.

In the morning add apple and blend. Pour into a bowl and top with fresh and/or frozen fruit, nuts and seeds.

German Potato Salad

German Potato Salad

5 medium red potatoes, cubed and boiled

1/4 bunch of parsley, finely chopped
3 green onions, chopped
1 tablespoon dill, finely chopped

3 tablespoons flaxseed oil
3 tablespoons apple cider vinegar

Boil potatoes until cooked but firm.  Allow to cool a bit.

Add parsley, onions and dill and mix to combine.

Add oil and vinegar and mix to coat.

Season with salt if necessary.

Greek Salad

Greek Salad

1 organic English cucumber, chopped
1 organic bell pepper, chopped
3 organic tomatoes, chopped
1/4 organic red onion, chopped
1 cup pitted Kalamata olives

1 tablespoon oregano, finely chopped

1/4 cup olive oil
1/4 cup Balsamic vinegar

 Chop vegetables on place in serving bowl.  Add oregano and mix.  Add oil and vinegar and mix to coat.