Скачать или смотреть 3 meal plan ideas -Okra Stew and rice, Chicken Stew & saffron rice, Peanut Butter Soup & noodles

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OKRO STEW INGREDIENTS:

season and pressure cook 3 lbs meat of choice with 1 tsp of all purpose seasoning, salt & pepper to taste, 1/2 tsp dry herb and spice blend, 2 tbsp fresh green seasoning, 1/2 cup chopped onion, 1/2 tsp ginger paste, and 1/2 cup water. Pressure cook for 32 mins or till tender.
1 medium head of green cabbage chopped
3 cups chopped okro
1 & 1/2 cups chopped eggplant/aubergine AKA garden eggs
3 cups frozen spinach
1 &1/2 chopped onions
Ginger (grate 1/2 tsp into stew base, and 1/4 tsp to finish stew)
6 Roma tomatoes crushed
1 cup fresh green seasoning (1/2 cup for stew base, and 1/2 as finishing for stew)
Optional grated 1 cup carrots (I used carrot pulp derived from juicing)
2 tbsp peanut butter
UMAMI ingredients - combo of 1 tsp dawadawa, 1/2 tsp ogiri, and small piece of cured/fermemted fish (substitute all with 1 tbsp of fish sauce or shrimp paste)
2 cups of smoked fish
Extra seasoning for stew/sauce - 1 tsp of all purpose seasoning, salt & pepper to taste, 1/2 tsp dry herb and spice blend
1 cup palm oil (substitute with cold pressed coconut oil)


CHICKEN STEW INGREDIENTS :

Chicken preparation ingredients:
1 whole hen chicken
1/4 tsp fennel seed
1/4 aniseed
1/2 tbsp ginger paste/ 1/4 thumb size
2 scotch bonnet chili peppers
2 cloves of garlic
salt to taste
1/4 tap black pepper
1/2 cup of chopped onion
1/4 cup fresh flat leaf parsley
1 chicken bullion tablet
1/2 tsp curry powder
1/4 cup water
6 fresh basil leaves

Stew base ingredients:
6 medium fresh tomatoes
1 cup cherry tomatoes
1 green bell pepper
2 red bell peppers
1 large red onion
1/2 large sweet onion
6 cloves of garlic
1/2 thumb size ginger / 1 tbsp ginger paste
2 sprigs of fresh thyme/ 1/2 tsp
salt to taste
1/2 tsp black pepper
2 cups cooking oil
1/2 tbsp mixed dry herbs and spice blend
1/2 tbsp curry powder
Optional 6 hard boiled eggs
Optional whole habanero chili peppers for garnish

PEANUT BUTTER SOUP INGREDIENTS:

4 lbs lamb shank with bone in. (I used half of the quantity after curing)
Cure lamb with 6 cloves of grains of selim , 6 cloves, 3 star anise, 1/2 tsp dry rosemary, 2 dry bay leaves, 1/2 tsp peppercorns, 6 tbsp salt.
Sear lamb with 1 small minced onion
Blend the following and add to seared lamb - 1 small onion, 2 scotch bonnet chilies (adjust amount to your preference), 1/2 thumb size ginger, 1/2 cup water, and 1/2 cup green seasoning- link here 👉🏽 4 ingredients All purpose Green Seasoning    • 4 ingredients All purpose Green Seasoning  
Add 6 large meatballs (see ingredients below)
Season with 1/2 tsp each onion and garlic granules, dry herb and spice blend, crushed black pepper
4 fresh basil leaves
Add 1 heaping tbsp tomato paste to protein and marinade above
Add 3 whole Roma tomatoes, 1 red bell de seeded, 1 small onion peeled to the pot of proteins and marinade, and cook with lid on for 15 minutes, then remove whole vegetables and blend into it smooth purée with the ollowing ingredients - 1/2 cup peanut butter, 2 cups water, and cook this mixture in a separate saucepan on low heat for approximately 15 minutes, and pour into cooking proteins. Add 2 L of water to the soup pot and cook on medium low heat for 3 minutes (lid may be applied partially to create a vent)
Caramelize in some , one small onion, sliced thinly, and blend with 1/2 size ginger root, and add as a finishing touch to the soup. Taste for salt and adjust accordingly. For approximately five additional minutes.
Add the following optional vegetables, - 1 peeled potato cut into bite-size pieces, three medium size carrots cut into small pieces, And cook till fork tender. Add 1 each red and green bell pepper cut into small pieces and cook an additional minute and serve.!
Serve over soft noodles, garnished with red onions, sliced thinly, chopped scallions, fresh tomatoes chopped, Carrots, thinly sliced green cabbage, or any selection of fresh crunchy vegetables of your choice. ENJOY.😋
ENJOY.😋

Mealt balls ingredients :

Ground/minced beef
1/2 cup green seasoning. Link 👉🏽 4 ingredients All purpose Green Seasoning    • 4 ingredients All purpose Green Seasoning  
1 tsp all purpose seasoning
1 tsp of 1/2 & 1/2 granulated garlic and onion
2 tsp crushed black pepper
Salt to taste
2 slices of white bread (substitute with 1/4 cup bread crumbs
1/4 cup water, or, broth, or milk
2 whole eggs
A splash of Maggi sauce