Recipes

I am leaving the recipes here. I suggest scrolling down to the African Sweet Potato Stew–it is fabulous, but newer recipes or links to recipes will now be posted as blog entries. Scrolling up and down the page for a recipe is tiresome.

Beef & Barley Soup

• Approx. 1 lb beef (stir fry or stew cubes) cut into small pieces
• two medium onions
• 2-3 cloves of garlic minced
• 2 bay leaves
• 1 tsp Italian seasoning
• 4 carrots (peeled and sliced thinly)
• 2 celery stalks (sliced thinly)
• 2/3 – 3/4 c. pearl barley
• beef broth (low sodium/fat free)–as needed
• water (as needed)

Brown beef with 1 tsp olive oil in stock pot. Add onions and sweat until clear. Add garlic. Then add barley, beef broth, spices, & water. Cook for about 40 minutes. Add carrots & celery. Cook until tender.

From the www.fitwatch.com Recipe Analyzer (see links for the a link directly to the recipe analyzer).

Nutrition Facts
Amount per serving
Calories:	194.8 kcal
Water	82.29 g
Carbohydrate* (52%)	25.84 g
Protein (30%)	14.54 g
Total Fat (18%)	3.82 g
Monounsaturated	1.7 g
Polyunsaturated	0.36 g
Saturated	1.32 g
Cholesterol	13.7 mg
Dietary Fibre	5.1 g
Alcohol (0%)	0 g
Vitamins
Vitamin A	1988.7 IU
Thiamin	0.1 mg
Riboflavin	0.13 mg
Niacin	3.06 mg
Pantothenic acid	0.42 mg
Vitamin B6	0.28 mg
Folate	24.51 mcg
Vitamin B12	0.84 mcg
Vitamin C	3.96 mg
Vitamin E	0.43 mg ATE
Minerals
Calcium	34.81 mg
Iron	1.74 mg
Magnesium	35.11 mg
Phosphorus	149.06 mg
Potassium	309.07 mg
Sodium	382.54 mg
Zinc	3.23 mg
Copper	0.19 mg

*	Note: USDA factors are used in calculating certain foods and do not necessarily follow the “4-4-9″ method. Percentages may not always add up to 100.
	Data source: USDA Nutrient Database, R17

Split Pea and Ham Soup

• 1 pkg split peas
• 1/2 pkg ham (cubed)
• 1 large vegetable bullion cube
• 2 bay leaves
• pepper & salt to taste
• garlic to taste
• 1 large onion
• 1 peeled and chopped red potato
• 4 peeled and sliced carrots

Clean split peas (look for stones). Saute onion in 1 tsp olive oil until clear. Add garlic. Add peas, ham, bullion, water (to cover plus about 1 inch) peas, & spices. Cook for about 20-30 minutes. Mash peas with potato masher. Add potato and carrots. Cook until tender.

From the www.fitwatch.com Recipe Analyzer (see links for the a link directly to the recipe analyzer).

Nutrition Facts
Amount per serving
Calories:	249 kcal
Water	127.46 g
Carbohydrate* (76%)	46.79 g
Protein (21%)	15.49 g
Total Fat (3%)	0.88 g
Monounsaturated	0.17 g
Polyunsaturated	0.38 g
Saturated	0.13 g
Cholesterol	0 mg
Dietary Fibre	16.5 g
Alcohol (0%)	0 g
Vitamins
Vitamin A	3764.55 IU
Thiamin	0.48 mg
Riboflavin	0.15 mg
Niacin	2.54 mg
Pantothenic acid	1.24 mg
Vitamin B6	0.24 mg
Folate	172.62 mcg
Vitamin B12	0 mcg
Vitamin C	13.08 mg
Vitamin E	0.26 mg ATE
Minerals
Calcium	55.36 mg
Iron	3.23 mg
Magnesium	82.5 mg
Phosphorus	254.28 mg
Potassium	899.62 mg
Sodium	181.48 mg
Zinc	1.96 mg
Copper	0.59 mg

*	Note: USDA factors are used in calculating certain foods and do not necessarily follow the “4-4-9″ method. Percentages may not always add up to 100.
	Data source: USDA Nutrient Database, R17

African Sweet Potato Stew (from http://www.cookingcache.com/soupsand/africansweetpotatostew.shtml)

I’m going to try this tonight. I will let you know how it goes. During college, I had a roommate from Ghana who made the world’s best and spiciest groundnut chicken stew. This recipe reminds me of Amma’s cooking. I will let you know if it is as good (or at least is edible).

FABULOUS! I added chicken and cooked it on high heat in a crockpot for 4 hours (used fresh sweet potatoes, baked them, then cubed and added them during the last 30-45 minutes of cooking). Left out the green beans. Used a little less liquid for the crockpot.

Yield: Makes 6 servings Ingredients 1 tablespoon olive oil 1 large onion, chopped (about 2 cups) 2 cups chopped cabbage (to save time, use packaged slaw mix) 3 to 4 cloves garlic, minced 1 18-ounce can sweet potatoes, drained and chopped 1 14 1/2-ounce can tomato wedges or diced tomatoes, undrained 1 1/2 cups tomato juice 3/4 cup apple juice 1 to 2 teaspoons grated fresh ginger root 1/4 to 1/2 teaspoon red pepper flakes 2 cups frozen cut green beans 1/3 cup natural peanut butter Directions Heal oil in a large skillet over medium-high heat. Add onion; Cook, stirring, until tender, about 5 minutes. Mix in cabbage and garlic; Cook, stirring, until cabbage is tender-crisp, about 5 minutes. Stir in sweet potatoes, tomatoes, tomato juice, apple juice, ginger, and red pepper flakes. Reduce heat to medium-low; Cover. Simmer until hot and bubbling, about 6 minutes. Stir in green beans and simmer, uncovered, for 5 minutes. Stir in peanut butter until well blended and hot, about 1 minute. Serve stew with crusty bread and a salad, or spoon it over rice or mashed potatoes. Comments Per Serving: 261 Calories; 8g Protein; 9g Fat; 40g Carbohydrates; 0 Cholesterol; 425mg Sodium; 8g Fiber.