Thursday, December 15

From my Galley to Yours

Practice our favorite recipes in your galley (over water or land) and download cooking basics and recipes below for later use.
ziti noodles, homemade tomato sauce, saute zucchini, beef medallions
A novice cook tries to transcend her hungry crew to a tasty paradise.

Crossing the rough waters of Matagorda Bay at lunchtime, I tried out my cooking skills in the galley. I should have tied my waist somehow to the galley. Even with an L-shaped galley I struggled to stay balanced. 
Essential short kitchen knife and small baking sheet
Chopping vegetable, adding olive oil, garlic, pearl onion to the warm pan over the stove, I carefully dropped the sharp knife to hold on. I added the sliced zucchini, rosemary, and thyme and cooked for a few minutes. Then added some of my homemade tomato sauce to the hot pan for a minute covering with the big clear pot lid. The ramen noodles were nearly done (which only requires a little water). I placed the hot noodles and zucchini tomato sauce in bowls. Added forks and handed the healthy feast to the Man at the helm. I got a big Thumbs Up!

Last spring I watched many cooking shows: Julia Childs, Jamie Oliver, and Alton Brown . So I learned great techniques which I use in my version (hopefully healthier) in these great dishes.

The main side effects from the following sauces and dips are less cries of hunger, reduced swelling, lower blood pressure, lower Low Density Lipoproteins, higher High Density Lipoproteins, and healthier bodies.

My Exodus Marinara

2 T extra virgin olive oil
3 smashed garlic cloves
4 chopped pearl onions (add more -taste sweeter
1/2 large chopped carrot (add more -taste sweeter)
1/2 chopped red bell pepper
1 tablespoon fresh Basil (I love basil – dried is stronger)
5 chopped Homegrown Roma or Pear Tomatoes
1 can of peeled tomatoes (no salt)
1 bay leaf
1 teaspoon of ground oregano 
1 good dash of pepper

Add the olive oil, garlic, onions to warm pan until the aromatics begin to sweat. Add the other vegetables and herbs. Cook over a low to medium heat, cover and let simmer until vegetables are at a desired tenderness (at least 30 minutes). 

Place hot marinara sauce in clean jars for bottling (I used old cleaned mason jars) about a 1/2 inch to the top and screw on clean lip. As sauce in jar cools down, a vacuum will be created in the jars. Vacuumed jars are good for a months or so, but they never last that long.

Stew Tortilla soup for 3-5 hours with a bayleaf and half lime, remove before serving
Garnished with sour cream, cheese, avocado, cilantro, baked flour tortilla strips
My Exodus Tortilla Soup (great for a sore throat)
2-3 Chicken breast or 6 chicken tenderloins (1 inch cubed)
1/2 red Onion (finely chopped and diced)
1/2 Carrot (finely diced and chopped)
4 cloves of Garlic (smashed to paste)
1 T of grapeseed Oil
1 Roma tomato (diced and chopped)
1 can of Black beans (drained and rinsed)
1 can of sweet corn (no salt)
1 can of diced tomatoes (no salt)
1 box of chicken broth (low to no salt) about 30 oz
1 cup of fresh cilantro leaves (cut chiffonade)
1/2 roasted (skin peeled) poblano pepper (finely chopped)
2 Tablespoon of lime juice
1.5 Tablespoon Chili powder
1 Tablespoon of mexican oregano
1 Tablespoon of ground cumin
1/2 teaspoon red pepper
1 teaspoon of black pepper

In a dutch oven pot, saute the onions, garlic, chicken, and oil until chicken turning brown.  Add the fresh tomato cook down for a few minutes (on middle temperature stay around 200F).  Next add beans, corn, can of tomatoes, 1/2 of the broth, cilantro, poblano pepper, lime juice, and the remaining spices.  Continued to stir every 20 minutes throughout cooking time.  Add the remaining broth after 60 minutes, cover with lid during cooking with a gap to the side to prevent boiling.  Allow to simmer (200 degrees F) for 2-5 hours, adjust heat if necessary.

Extra to add to individual bowls: spreaded monterrey cheese, sliced avocado, slices of limes, cilantro leaves, flour tortilla strips (baked at 375F for 15 minutes with spray of oil)

My Exodus Guacamole
2 dark skinned (ripe) Avocados (press wrap over leftovers to reduce oxygen exposure), mash
1 small lemon (tart) or lime (very tart), juiced
1 teaspoon orange juice
1 tablespoon+ fresh chopped cilantro leaves (its ascorbic acid will reduce browning of avocado)
1/2 teaspoon ground cumin (freshly ground is stronger)
dash of pepper (adding salt will speed browning of avocados-myth about the avocado seeds   reducing browning-just block the oxygen from contacted the avocado enzymes)

Optional: for creamy add a teaspoon of sour cream or yogurt, for spicier add 1 teaspoon finely chopped roasted poblano peppers or dash of hot sauce
Tortilla chips: the best is El Milagro totopos (no salt)where are you..- remember to save me a BAG!

My Exodus Salsa
3 well chopped roma tomatoes
1 finely chopped garlic clove
1 finely chopped pearl onion
1/2 Tablespoon of chopped roasted poblano pepper (roast pepper before you leave)
splash of vinegar or lemon juice
1 tablespoon fresh cilantro (dried is stronger)
1 leveled teaspoon ground Cumin

optional: add 1 tablespoon of canned corn or cooked black beans
Tortilla chips: the best is El Milagro totopos (no salt)

My Exodus Hummus (need a blender)
1 cup cooked Garbanzo beans (aka Chickpeas)
2 tablespoon Tahini (sesame seed puree)
1 tablespoon olive oil
2 finely chopped garlic cloves
dash of pepper
1 teaspoon of lemon juice for preservative

Blend until it is a puree, add more olive oil if it begins to clump into a ball.
Eat with raw Celery (appetite suppressant), Carrots, or Red Bell Peppers

My Exodus Granola
dry bowl:
5 cups Rolled Oats
1 cup unsalted Almonds
1 cup unsalted Peanuts
½ cup raw Pumpkin Seeds
½ cup ground Flax Seeds
1 t Cinnamon, ground
½ t Ginger, ground
¼ t Allspice
¼ t Nutmeg, ground
¾ cup Brown Sugar

wet bowl:
½ cup fresh Pumpkin Puree
¼ cup unsweetened Applesauce
¼ cup (half) Maple Syrup/(half) Agave
1 T Canola Oil
1 t pure Vanilla Extract

After baking: 1 cup raisins & chopped figs

1. Heat oven to around 275° F.
2. Large bowl, combine dry: oats, spices, nuts,seeds, brown sugar. Mix well.
2. Wet bowl, whisk together pumpkin puree, applesauce, maple/agava syrup, oil, and vanilla. Pour wet ingredients onto dry and gently stir until coated. Evenly spread the mixture onto the parchment covered baking sheet or oiled casserole dish for the galley oven.
3. Bake 45 minutes, stirring carefully every 15 minutes. Cook until light golden, will get crispy as it cools. Stir in raisins and chopped figs. Allow granola to cool completely. Place in sealed container or sealed plastic bag for 2 week, or freezer for 4 months.

Meal for Wagging Tails and No Itching (need hungry dog with food allergies)
1 large cooked sweet potato (chopped with skin, will not boost insulin levels)
1 large chopped raw carrot (carotene, raw to keep teeth strong and clean)
1/4 cup blueberries (antioxidants-called a brain food)
1/2 cup green peas
1/8 cup ground flax seed (fiber)
1/4 pound scattered cooked hamburger or 1 cooked egg (protein, B6, B12)
2 tablespoon yogurt or cottage cheese (calcium, dairy-protein)
1 tablespoon olive oil (shiny healthy coat)

EXODUS RECIPES (important for cornbread - do not use whole wheat flour)


Know who/ what you are eating.

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