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Abdul's Potato Leaves & Rice

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My recipe is a West African dish called Potato Leaves or greens. It is consumed as vegetables in many African countries like Liberia, Sierra Leone and Mali. I choose this recipe because it is my favorite meal when I was in Sierra Leone. I haven’t tried to cook it yet because its ingredients are costly and I don’t want to take the risk of throwing it away if it doesn’t taste good.

The good: This food is low in Saturated Fat, High Fiber and very low in Cholesterol. It is also a good source of Vitamin E (Alpha Tocopherol), Niacin and Phosphorus, and a very good source of Dietary Fiber, Vitamin A, Vitamin K, Thiamin, Riboflavin, Vitamin B6, Folate, Magnesium, Potassium and Manganese.

The bad: This food is very high in Sodium, and a large portion of the calories in this food come from sugars.Therefore use sodium in moderation. Eat with brown rice instead of white rice.Patients on Coumadin should eat with caution due to its clotting factors.

​​​INGREDIENTS.

> 300g sweet potato leaves, finely chopped and washed.

> 250g beef or chicken or goat meat cut in small pieces

> 2 smoked fish of your choice

> 6 Okras cut finely

> Hot peppers and garlic season

> 100ml of Palm oil (used moderately)

> 1big onion, sliced and diced

>salt to taste and 2 jumbo maggie to taste

> 3-4 cups of water 120z.

Cooking Process takes 2 hours to be well done and served best with Brown Rice.

Nutrition Facts
Serving Size | 100 g

Amount Per Serving

Calories 42

% Daily Value

Total Fat 0.5g | 1 %

Saturated Fat 0.1g | 0 %

Sodium 6mg | 0 %

Total Carbohydrate 8.8g | 3 %

Dietary Fiber 5.3g | 21 %

Protein 2.5g | 5 %

Vitamin A | 76 % | • |   | Vitamin C | 18 %

Calcium | 8 % | • | Iron | 5 %

Daily values are based on 2000 calorie diet.

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I chose to use this recipe because it connects me to my dad. My father is El Salvadoran and this meal is a traditional comfort meal commonly served in many Latino homes. Unfortunately, I don’t know how to make many traditional Salvadoran meals but, my father taught me how to cook this, and for that reason it is my favorite meal to make and eat.

Salvadorian Beef Soup

Ingredients:
•1 Beef Roast With fat

•2lbs Pork

•1 Large Onion

•3 Medium Carrots

•1 Small Yucca

•4 Ears Corn

•3 Medium Tomatoes

•3 Medium Zucchini

•1 pack of already made tortillas
•1 handful Cilantro

•2 Garlic Cloves (or 2 tbl. minced)

•3 Beef Maggi Cubes (or beef bullion)

•3 tbl. Salt

•2 tbl. Pepper

•2 tbl. Adobo season

•1 tbl. Garlic power

•6 Cups Water

•3 tbl. lime juice

Directions:
1.In a large pot add 6 cups of water on high heat.

2.Chop meats in about 2 inch chucks. Clean meats in lime juice then rinse with cold water. Season the meats with all dry spices (adbo, garlic power, salt and pepper). Then set bowl aside.

3.Peel Vegetables such as yucca, onion, and garlic and husk corn.

4.Rinse all vegetables with water.

5.Chop all vegetables in 1-3 inch cubes.

6.Chop garlic and cilantro finely.

7.Add yucca, carrots and corn in the pot of boiling water first. (Take longer to cook through)

8.Add cilantro, garlic, salt and pepper in pot.

9.Cover pot let cook for about 20 min.

10.Add seasoned meats in pot. Cover pot. Let cook for about 45 min.
11.Add tomatoes, zucchini and Maggi cubes.

12.Cover pot and let cook fro about 1 hour.

13.Add water if needed (due to condensation)

14.Add more salt or pepper to taste.

15.Mix everything in pot well.

16.Serving about 8 people a bowl each with 1-2 warm tortillas.

17.Enjoy!

Nutritional Info

Servings Per Recipe: 10

Amount Per Serving

Calories: 469.3

Total Fat: 19.8 g

Cholesterol: 60.6 mg

Sodium: 188.8 mg

Total Carbs: 48.1 g

Dietary Fiber: 2.8 g

Protein: 20.8 g

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Best Meatloaf Ever

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I chose meatloaf because it's a meal that my family always agree on to eat for dinner. Meatloaf is a great comfort food and it just reminds me of home and my family. This is a part of my American culture because we have the luxury of eating anything we want. For my family we like to eat a lot of tradition foods as well as soul food.

Best Meatloaf Ever

Author: Pip and Eddie Delicious Adventure
http://www.pipandebby.com/pip-ebby/2014/2/22/best-ever-meatloaf.html#commenting=

Total time: 2hrs

Serves: 8

Ingredients

2 pounds of lean ground beef or ground turkey

1 cup crushed Ritz crackers

1 egg, beaten

1 cup milk

1/2 cup ketchup

1/3 cup finely chopped onion

1 teaspoon salt

1/2 teaspoon black pepper

1/2 teaspoon garlic power

3/4 cup ketchup

1/4 cup brown sugar

1/4 cup apricot preserves

1 tablespoon Worcestershire sauce

Instructions

1. Preheat oven to 350 degrees F.

2. Coat a 5x9 loaf pan with cooking spray and set aside.

3. In a large bowl, combine the ground beef, crackers, egg, milk, 1/2 cup ketchup, onion, salt, pepper and garlic powder. Mix together wuntil thoroughly combined.

4. Pour the mixture into the prepared pan and spread evenly. Place the pan on a rimmed baking sheet and bake in the preheated oven for 1 1/2 hours.

5. In a small bowl, combine ¾ cup ketchup, brown sugar, apricot preserves and Worcestershire sauce. Mix well.

6. Spread half of the mixture evenly over the meatloaf halfway through baking. Reserve the remainder of the sauce for dipping/topping.

7. When meatloaf is finished cooking let it sit for 15 minutes before slicing and serving.

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I chose sweet potatoe pie because it's a family Thanksgiving tradition for me. Sweet potatoes pie was orginated in the south of the U.S. African slaves created the original recipe.Abby Fisher an African slave wrote the first known recipe and published it in 1881.

Mississippi Sweet Potato Pie

What You'll Need

• 2 prepared 9-inch pie shells, unbaked

• 2 cups mashed or pureed sweet potatoes*

• 4 ounces butter, softened

• 2 cups granulated sugar

• 1 (5-ounce) can of evaporated milk

• 1 teaspoon vanilla extract

• 3 large eggs, beaten

• 1 1/2 teaspoons cinnamon

How to Make It

Make the Pie Filling

1. In a large mixing bowl, combine the mashed sweet potatoes, butter, sugar and evaporated milk.

2. Stir until the mixture is well-blended
3. In another bowl whisk the vanilla, eggs, and cinnamon together until they are well-blended.

4. Add the egg mixture to the sweet potato mixture and blend thoroughly.

Assemble the Pie

1. Pour the sweet potato filling into the prepared chilled pie shells.

2. Bake for about 1 hour in an oven preheated to 350 F or until the filling is firm and a knife inserted in the center comes out clean.

*Place 2 medium sweet potatoes in a large saucepan and cover with water. Place the pan over high heat and bring to a boil. Reduce the heat to medium-low, cover the pan, and cook until tender, about 10 to 15 minutes. Mash the sweet potatoes or puree with an immersion blender. Measure 2 cups

Nutrition Facts
Servings:

Calories 250 Sodium 430 mg

Total Fat 9 g Potassium 150 mg

Saturated 4 g Total Carbs 38 g

Polyunsaturated 0 g Dietary Fiber 3 g

Monounsaturated 0 g Sugars 22 g

Trans 0 g Protein 3 g

*Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

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I chose this recipe because everyone loves dessert. It is a great way to end any meal. As someone who practices a Plant-based/Pescetarian lifestyle, I try to avoid dairy and I do not eat meat. It is important that I still can have things that I love...like chocolate cake. My choice to be Plant-based is a part of my American culture.

The Ultimate Vegan Chocolate Cake

Author: It Doesn't Taste Like Chicken
http://itdoesnttastelikechicken.com/2015/11/21/the-ultimate-vegan-chocolate-cake/

Prep time:  20 mins

Cook time:  40 mins

Total time:  1 hour

Makes: 1 two layer cake with frosting

Ingredients

Dry Ingredients:

2½ Cups All Purpose Flour

2½ Cups White Sugar

1 Cup Cocoa Powder

1 teaspoon Baking Powder

½ teaspoon Baking Soda

1 teaspoon Salt

Wet Ingredients:

2⅔ Cups Non-Dairy Milk of Choice (I used soy)

⅔ Cups Light Oil (such as canola or vegetable)

2 Tablespoons Apple Cider Vinegar

1 Tablespoon Vanilla Extract

Frosting Ingredients:

½ Cup Vegan Butter (Such as Earth Balance)

½ Cup Vegetable Shortening (see notes)

1¼ Cup Powdered Sugar

¼ Cup Cocoa Powder

1 teaspoon Vanilla Extract

1 - 2 Tablespoons Non-Dairy Milk (if needed)

Instructions

1. To Make the Cake: Preheat your oven to 350F (180C).

2. Prepare two 8" round baking pans by lightly greasing them, and then cutting a circle of parchment paper to fit into the bottom.

3. In a large bowl whisk together all of the dry ingredients, then set aside.

4. In a medium bowl whisk together all of the wet ingredients.

5. Pour the wet ingredients into the dry ingredients and mix until just combined. Don't over mix.

6. Divide the batter into the prepared pans, then pop them in the oven.

7. Bake for about 40 minutes until a toothpick inserted into the center comes out clean. Let the cakes cool completely before frosting.

8. To Make the Frosting: Use a mixer to blend all of the frosting ingredients except for the non dairy milk. Blend until whipped and creamy. If the frosting is a bit to stiff, add 1 to 2 tablespoons of non-dairy milk as needed until desired consistency is reached.

9. To Assemble the Cake: Run a knife around the edges of the cake pans, and flip the pans over to remove the cakes. Remove the parchment paper and discard.

10. Set the first cake on your cake plate, and spread about half of the frosting on top. Place the second cake on top of the frosted cake, and spread the remaining frosting on top of that cake. Add swirl patterns with your spatula to make it pretty. Store the cake in the fridge or a cool place until you are ready to serve.

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I'm super happy to say that this post for The Ultimate Vegan Chocolate Cake is sponsored by World Kitchen, who I love for their affordable, non-stick baking pans. I seriously use Baker's Secret pans all their time. They are perfect for roasting veggies, making muffins, and of course, making The Ultimate Vegan Chocolate Cake! I have been compensated monetarily and with product. Yay!
Can we please just take a minute to drool over that picture? Seriously. I want to lick the screen, why oh why doesn't my screen taste delicious and like chocolate?

It is time, my friends, for the most ridiculously awesome, ultimate vegan chocolate cake. Applause, please. 👏🏼👏🏼👏🏼

Thank you. I'm subtle I know.

I have a secret obsession with chocolate cake that stems back to my early days. Let me explain...

When I was a little kidlet, me and one of my best friends Katherine (hi Kat!), would always save up our loonies (that's Canadian slang for dollars), then when our parents weren't looking, we would go and buy a big chocolate cake that they sold in the freezer section of the grocery store. This was a cake intended for a family. We would sneak it back to our rooms and then proceed to eat THE ENTIRE THING. (Mom, shhhhhh, don't read that, shhhhh).

We were both scrawny little things so I really don't know how we managed to do that, but kids really seem to have a knack at consuming large amounts of sugar, don't they?

Yep, serious chocolate addicts were born. So when I say I love chocolate cake, this comes from a place of childhood sugar gluttony.

When I first tasted this cake, it brought back all of those chocolate cake obsessed kid memories. This cake is rich, moist, fudgy, and super... what's the word...chocolatey. That's the best word to describe it really. I promise you no one will notice it's vegan. I wouldn't be surprised if non-vegans asked for the recipe, then you can be all cool with your sweet self, and pass it along, and wink when you tell them it's vegan.

I used these awesome red pans to make these cakes. Baker's Secret are for real my go to pans when it comes to baking. They are very affordable, but the best part is they are very non-stick, so this cake just slid right out of the pan. The last thing you want is half your cake left behind in the pan! (Trust me, been there, done that). So I so appreciate Baker's Secret for sponsoring this post and giving me these beautiful pans so I could make the chocolate cake of my dreams. Yes, I dream about cake.

To make the Ultimate Vegan Chocolate Cake: Add all of the dry ingredients to a large bowl and whisk together.

In a separate medium-sized bowl, whisk together all of the wet ingredients.

Yep, there is apple cider vinegar in there. Yes, that seems weird. The reason it's in there is to make the cakes rise and get fluffy (remember baking soda and vinegar volcanoes)? It's a wonderful trick I picked up from Chloe Coscarelli, one of my most favourite cookbook authors. It works like a charm, and trust me, you can't taste the vinegar at all, only delicious chocolateness.

Pour the wet ingredients into the dry and whisk together until just combined. Don't over mix.

One of the many benefits of vegan baking is there are no raw eggs! So go ahead, lick the spoon (and by lick the spoon, I mean drink the batter).

Divide the batter between two 8″ round cake pans. Bake until a toothpick inserted into the center of the cake comes out clean. Let the cakes cool completely before frosting.

To make the vegan chocolate frosting, use a mixer to beat together all of the ingredients. If your frosting is a little too stiff, add 1 to 2 tablespoons non-dairy milk to soften it up until desired frosting texture is reached.

When you are ready to frost your cakes, run a knife around the edges of the cake pans, and flip the pans over to remove the cakes.

Place the first cake on your cake plate, and spread about half of frosting on top. Place the second cake on top of the frosted cake, and spread the remaining frosting on top of that cake. Add swirl patterns with your spatula to make it pretty. Store the cake in the fridge or a cool place until you are ready to serve.

Prepare to have all of your chocolate needs met for life.

P.S. Can you find the hidden selfie in the pic below? ↓

Bon appetegan!

Sam.
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The Ultimate Vegan Chocolate Cake -Vegan Recipe

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I'm super happy to say that this post for The Ultimate Vegan Chocolate Cake is sponsored by World Kitchen, who I love for their affordable, non-stick baking pans. I seriously use Baker's Secret pans all their time. They are perfect for roasting veggies, making muffins, and of course, making The Ultimate Vegan Chocolate Cake!