Growing up as a child in the Eastern Caribbean the sweet potato was a known food among what we call Ground Provisions. I enjoyed it in soups and even roasted on an outside fire, leftover from roasting Breadfruit. Yet today was the first time I partook of the leaves of the sweet potato vine after learning from a dear sister at church about its richness nutrient wise. As I went in search of some I did hear older folks say that in years gone by their parents and grandparents cooked the sweet potato leaves much like Callaloo and or Spinach. See my simple recipe below for Sautéed Sweet Potato Leaves and learn a bit about the benefits of this green leaf in your farm or farms near you. I know I will be eating much more henceforth.
SAUTEED SWEET POTATO LEAVES
Ingredients -A bunch of sweet potato leaves (a mix of young and older leaves can do or younger leaves but any will work) -Onions -Garlic -Tomatoes -Sweet peppers -salt (to taste) -coconut oil -hot water -Sesame seeds
My sautéed sweet potato leaves was served alongside local Trinidad brown rice, a side of stir fried vegetables (broccoli, carrots and cabbage) and Fried Gluten in homemade barbecue sauce.
1. Wash and cut up leaves and blanch in some hot water (simply put leave into the hot water covering them with the water and then remove. (Some people advised adding some salt and sugar to the water. Also, do not leave them in the water for a long period-the leaves wilt easily).
2. sautee your onions, garlic and tomatoes in some coconut oil
3. Add sweet potato leaves (and stems if you wish to use them) and sautée until they are tender in much the same way that spinach leaves wilt down when sautéed. Sprinkle with some sesame seeds at the end.
4. Serve as a side dish in your meal.
Note they are the Sweet Potato Leaves (not any other potato)
Not only are Sweet Potato leaves a great way of getting more greens into your diet, they are highly nutritious and even more nutritious in some vitamins than the sweet potato food itself. Consider some of the nutritional benefits. Sweet potato leaves are rich in protein, Vitamin C (more than in the roots or potato itself), Potassium, Manganese and such like. See the following abstract in a journal entry on the website of the National Institutes of Health (NIH)-US National Library of Medicine. "Sweet potato (Ipomoea batatas) leaves provide a dietary source of vitamins, minerals, antioxidants, dietary fiber, and essential fatty acids. Bioactive compounds contained in this vegetable play a role in health promotion by improving immune function, reducing oxidative stress and free radical damage, reducing cardiovascular disease risk, and suppressing cancer cell growth. Currently, sweet potato leaves are consumed primarily in the islands of the Pacific Ocean and in Asian and African countries; limited consumption occurs in the United States. This comprehensive review assesses research examining the nutritional characteristics and bioactive compounds within sweet potato leaves that contribute to health promotion and chronic disease prevention. Research has affirmed the potential cardioprotective and chemopreventive advantages of consuming sweet potato leaves, thus indicating that increased consumption of this vegetable should be advocated. Since reducing the prevalence of chronic diseases is of public health concern, promoting the consumption of sweet potato leaves warrants further and more intensive research investigation."
God promises right to the Tree of Life to those who are obedient to the ten commandments by faith, to the very end Revelation 22:14. And this Tree, scripture tells us in Revelation 22:2, contains LEAVES which are for the healing of the nations "In the midst of the street of it, and on either side of the river, was there the tree of life, which bare twelve manner of fruits, and yielded her fruit every month: and the leaves of the tree were for the healing of the nations." I firmly believe that the healing and preservative benefits of the nutrients in Sweet potato leaves include the kind we shall find in the leaves of the Tree of Life, once we are faithful to the end. At a time in our world where there are so many evil conspiracies in Health, including the addition of many poisonous chemicals to our foods, it is wonderful to know that we can still find nutrients for our bodies in the foods that we grow, right outside. May God bless you with good health and Salvation from sin- 3 John 1:2. Amen. Feel free to research this for yourselves and share what you find in the comment section.
*Special thanks to Sis. Denise who encouraged me to try this and also to my dear Husband Bro. Calvert who is always excited to try out new things with me. Sis. Anesia Baptiste
As you prepare and enjoy, do so with a thankful heart. Keep a song of gratitude in your heart. "All good gifts around us Are sent from heaven above So thank the LORD , Oh thank the LORD For all His love."
Tasty ‘cheesy’ macaroni pie
Macaroni Irish potatoes Carrots Onions Garlic Coconut milk Cashew nuts Sea salt Juice of half of a lime
Cook macaroni for 10-15 minutes in boiling water with sea salt to your taste
Cook Irish potatoes with carrots, onions and garlic for about 10 minutes.
Blend the aforementioned with cashew nuts, coconut milk and lime juice
Add the mixture to the macaroni and mix together in a large container
Pour mixture into a greased Pyrex dish
Sprinkle crushed wheat biscuit (crumbs) on the top
In Daniel 1:12 Daniel and the three (3) Hebrew Boys in captivity under King Nebuchadnezzar asked for Pulse to eat and water to drink as a part of a healthier vegan diet they chose in place of flesh foods. "Prove thy servants, I beseech thee, ten days; and let them give us pulse to eat, and water to drink.”
Quinoa brings 'Pulse' to mind because it is actually a grain crop grown primarily for its edible seeds but whose leaves, left to grow are eaten as a leaf vegetable. PULSE in the Hebrew is "Zeroa" from "Zara" which means "Something sown, i.e. a vegetable (as food)- See link to Strong's Concordance. It is also related to Zera, the word for "seed" used in Genesis 1:29 where God gave man a Vegan diet for food (or eating-Greek- Oklah)The first time I ate Quinoa was in 2013 when I was in the UK on a mission trip. I believe it was a reddish color one and I liked this grain like food which seemed like a good substitute for rice. Recently, a good friend gave me some Quinoa (the white one this time) and I decided to create a pilaf style dish with it. Pilaf is also called Pilau, Pelau and other similar names and is used to refer usually to a rice dish cooked in a seasoned broth, to which meat and even seafood is sometimes added. This is Vegan Quinoa Pilaf.
We are told Quinoa comes in white, red and black types
1 cup dried Quinoa (pre washed) 2 cups water 1 diced onion 1 carrot (grated) Mushrooms (cut in small pieces) Green (sweet) peppers Flavored peppers Cayenne pepper Saffron powder (I used very little. You can use more to get a more yellow color) Cummin powder grated ginger Soy sauce 1/4 of a 1 block tofu Coconut oil juice of half of a small lime.
(You may add other herbs such as parsley or cilantro and some even add diced tomatoes (without the sauce) at the end).
Our Vegan Quinoa Pilaf with Tofu pieces inside
Note: I prepared Quinoa by itself, then prepared veggies with mushrooms separately and stirred in. Tofu was also prepared separately.
1. Drain and cut Tofu in pieces and place to rest on paper towel to dry up some water. Sprinkle cayenne and fine salt on it to season. 2. Saute onions, garlic and pieces of ginger in coconut oil and then add dried, pre-washed Quinoa to the pot. If it is not pre-washed, please wash in room temperature water. 3. Add water (I used hot water from the kettle), saffron powder, salt or soy sauce and as it comes to a boil, turn heat on low and cook for about 12-15 minutes. (usually it is 1 cup Quinoa to 2 cups water).
4. While Quinoa is cooking, dust tofu pieces lightly in some whole wheat flour and fry to brown until golden brown in color. (confession, because my salt was almost nil, I put fried tofu in a shallow marinade of soy sauce and grated ginger and a little brown sugar to hang out until the Quinoa was finished)
5. Saute onions, garlic in oil. Add carrots, Green (sweet) peppers, mushrooms (in pieces) and sweat in oil. (you may add any other seasonings here that you like, such as cayenne pepper, cumin etc.). When Quinoa is cooked it should fluff easily when you use a fork. the grains will swell but not too big. 6. Add veggie mix to quinoa, distribution veggies throughout. You may use broccoli pieces and other colorful veggies in this pilaf also) 7. Add tofu pieces to Quinoa-Veggie mix and distribute throughout. 8. You may add more soy sauce and raw ginger (I like raw ginger and garlic) at the end. 9. Add lime juice and mix in et Voila! You have a Vegan Quinoa Pilaf.
One of the advantages of the vegan diet is it's versatility. You can veganize almost anything, in my view. This allows you to experience different styles of cooking and different tastes too, from all around the world. This can never be boring with proper meal planning and an open mind to learn new things. In this blog, three sisters: Sis. Alyssa, Sis. Anesia & Sis. Karima, share their recipes of foods known as Mediterranean. They are all vegan and healthy, not to mention delicious! Try them and let us know how it goes!
Sis. Alyssa's family in Trinidad enjoys Hummus with snacks like whole wheat crackers
1 lb chick peas (channa) 3 cloves garlic (3 or 4 cloves additional needed when blending) 2 onions 3 tomatoes 1 tsp salt 1/4 TSP cayenne pepper 2 spoons of green seasoning
Freshly made Hummus from the Jugmohunsingh's Kitchen in Trinidad
Method 1. Heat pressure pot and burn 1 clove of garlic in enough oil to coat the pan. 2. Using a food processor/ chopper finely chop onion, garlic and tomatoes. 3. Once garlic is burnt place the chopped onion, garlic and tomatoes into the pot. 4. As it begins to simmer add the chick peas, salt, black pepper and green seasoning. 5. Add water until an inch above the channa and pressurize for 10 minutes or until soft. 6. After it cools, place the chick peas and roasted garlic into a food processor/ hand blender. Mix until creamy in texture. 7. Remove and serve with your favorite dish.
Tahinni paste from Sis. Anesia's Kitchen in St. Vincent
TAHINI PASTE Although the recipe above does not require it, Tahini paste is a common ingredient in Hummus recipes. Don't be turned off by the name, it is simply a sesame seed butter which you can make in your kitchen. For this recipe you will need sesame seeds and oil (olive or another mild oil). Sesame seeds are high in protein and calcium. As a result they are an excellent addition to your meals for nutritional value. See Tahini Paste recipe below
Sesame seeds star in Tahinni paste; they are rich in calcium
Ingredients Sesame seeds Olive oil
Method 1. Toast sesame seeds in a non-stick pan over medium heat. While toasting, keep moving about the seeds so they do not burn. (toasting helps to release the oils from the seeds) 2. Remove from heat and allow to cool 3. Place in blender or food processor to grind, adding olive oil along the way until you reach a paste like consistency 4. Add more oil to create a slightly runny effect. 5. Add some paste to your hummus recipe or when serving hummus. 6. Place in a bottle/jar and store in the refrigerator for future use
* Do not be surprised if the oil separates from the sesame seed paste while in the refrigerator. Simply stir when you are ready to use again.
In addition, Tahini paste can then be stretched and seasoned to make a Tahini sauce which can be used on your sandwiches and as a dip. Simply add seasonings to taste such as garlic, lime juice, salt and some water to Tahini paste and blend. (See flatbread sandwich recipe below with Tahini sauce on it.)
Falafel patties from Sis. Anesia's kitchen in St. Vincent
FALAFEL INGREDIENTS 1 cup dried garbanzo beans aka chickpeas/channa 1/2 onion, diced 4 cloves minced garlic 1/4 cup chopped parsley (I used celery) 1 1/2 tsp salt, or to taste 1 tsp cumin 1/2 tsp ground coriander 1/8 tsp cayenne pepper 1/4 tsp baking soda 1 rounded tablespoon flour (I used wholewheat) or a bit more according to need 2 tsp lemon juice
METHOD 1. Soak chick peas overnight. 2. Do not cook chickpeas, simply rinse and add to the blender/food processor with other seasonings. 3. pulse ingredients together. You do not want to blend to a puree but to arrive at a crumbly looking consistency. Add water to help you get this consistency (not too much water) 4. Ideally, put in refrigerator to rest for about 1 hour so the seasonings can incorporate well into the mix. 5. You may pan fry or deep fry (I pan fried and made patties). You may deep fry for falafel balls. *I learnt this technique in frying the mix which includes having damp hands. The damp hands allow you to take up the mix and shape patties without them sticking to your hands, as you place in the frying pan. It really works and makes the process easy and not messy. Try it!
My (Sis. Anesia's) first effort at a Flatbread sandwich- filled with falafel patties, pasted with hummus. There is a light (whitish) Tahinni sauce (made using Tahinni paste above) on it with diced cucumbers and tomatoes. It's like a vegan mediterranean Taco. Try it!
FLATBREAD (Two ways)
INGREDIENTS 8 ounces all-purpose flour (about 1 3/4 cup), more as needed 3/4 tsp salt 1/4 cup vegetable shortening 1/2 cup hot water
METHOD 1. Add dry ingredients together in a bowl and use a pastry cutter or a fork to mash shortening into the flour until crumbly. 2. Add hot water and knead (with a fork) until you get a soft dough 3. Rest dough for about 15 minutes 4. Cut into 8 pieces and prepare to roll out into circles 5. Heat pan medium-high, bake circles of flour, flipping after about a minute one each side until baked.
This flatbread is really easy to make and may be stored in refrigerator for later use.
Flatbread hot off the pan in Sis. Karima's Kitchen in St. Vincent.
2nd Method Flatbread
INGREDIENTS 2 Cups of whole wheat flour Salt to taste I tsp oil Water
METHOD 1.Combine wheat flour, salt and 1 teaspoon oil in a bowl, mix well and knead into a soft dough using water, at intervals. I suggest that you knead the dough for about 5 minutes to stretch and knead in the gluten. Rest for 15-20 minutes. 2.Divide dough into equal portions, roll into balls. Roll out into a circle 3.Heat an iron pan or tawa. Place flat bread on it and cook for 2 minutes on medium heat. Flip and cook on the other side for 2 minutes. Remove flatbread from tawa, place on open flame and cook until puffs. 4.Serve with your favorite side dish
Making Coconut butter is easier than you can imagine and you should give it a try if you can. This recipe is dairy free and nutritious because of the use of coconut oil which has many benefits for good health.See an earlier blog entry about Coconut oil's benefits here http://www.thusiasdaevangel.com/health-reform-blog/-making-coconut-oil 1 cup coconut oil (extra Virgin) 1/2 cup water 1/4 cup coconut milk powder 2 TSP lecthin 1tsp salt 4 cloves garlic 2 sprigs of parsley (optional) 1 piece (2" ) of tumeric
1. Add all the ingredients into a blender. 2. Pour mixture into a bowl, cover it and place in a fridge for about two hours or overnight ideally. Then eat!
In the 1870-1880 Health Reform message was given to sis Ellen G. White for the benefit of the church. Gluten or wheat protein or seitan (protein), as it is called in China, is one of the main meat substitute which was used by the early pioneers. According to www.livestrong.com “A 4-ounce serving of seitan contains about 50 percent of the recommended daily intake of protein or about 26 grams of protein.”
Today we will make the gluten into a buljol style as a substitute for codfish buljol. It is a very simple method of preparation.
INGREDIENTS (makes 4 servings) ¼ lb gluten chopped 1 large tomatoes or 3 small ones, chopped 1 large onion, chopped 1 medium sweet pepper, chopped Cayenne pepper (to taste) 4 tablespoons coconut oil ½ limes (optional) Dill and chive (optional)
Heat oil in a skillet or sauce pan and add onion, sweet peppers and hot pepper. Sauté until tender.
Add the tomato, mix well and cook until tomatoes are just soft. Add gluten, mix well.
Add salt to taste and squeeze half lime over mixture.
Cover and let simmer.
Serve with , coconut bake, steamed provisions, banana, breadfruit ( roasted or steamed) with your favorite vegetable salad or avocado pear.
What you eat will determine your destruction, or even your salvation. God has commanded us to eat healthy and so to live a healthy life. 3 John 2. "Beloved, I wish above all things that thou mayest prosper and be in health, even as thy soul prospereth." Health is very important for our salvation. Why would we go against the God that we say that we love and not follow his health plan for our lives? Why are we eating things that are forbidden to eat in the Bible? Leviticus 11:1-8. Verse 7-8 says, "And the swine, though he divide the hoof, and be cloven footed, yet he cheweth not the cud; HE IS UNCLEAN TO YOU. 8. Of their flesh shall ye not eat, and their carcase shall ye not touch; they are unclean to you." It is very clear what God has said;what he has outlined to be unclean. There is a distinction between what he deems clean and unclean. 1 Timothy 4: 4,5 shows the distinction. "4. For every creature (clean) of God is good, and nothing to be refused, if it be received with Thanksgiving. 5. For it is sanctified (set apart or separated) by the word of God and prayer. "The clean foods are outlined in Leviticus 11: 9-12. And there are other things that people consider food that is an abomination to God.
God's original diet for us at the beginning. Genesis 1:29. "And God said, behold, I have given you every herb bearing seed, which is upon the face of all the earth, and every tree, in the which is the fruit of a tree yielding seed, to you it shall be for meat (food)." YHWH is very specific about our health. And we too must make that effort to do the same. There is a saying, YOUR HEALTH IS YOUR WEALTH. Your salvation depends on the food you eat. Don't let it bring your destruction. God's blessing to everyone.
People are today are being forced into modern day cannibalism because baby parts or taste enhancers made from the fetuses of aborted babies are being placed in a whole range of the foods we eat, or drinks, soups, chewing gum, sweets, and many other range of products used by humans today, including vaccines, and cosmetics. Please take the time to learn about this so you may avoid eating human parts in your food. "Whether therefore ye eat, or drink, or whatsoever ye do, do all to the glory of God." 1 Corinthians 10:31