Mango Juice

Evan picked Zimbabwe for the country we "ate" tonight, so I got creative on the sweet portion!!!  Since grocery stores don't have plantains, I made up this mango juice instead!!  B was hoping it was a Pina Colada ;)  BUT we still all thought this was refreshing!!

Ingredients:

• 1 cup mango chunks (fresh or frozen)

• ½ cup orange juice

• ½ cup water

• Ice

• Optional: mint or lime wedge for garnish

Instructions:

1. Blend mango, orange juice, water, and ice until smooth.

2. Serve chilled with a fun straw!

Sadza

Evan picked Zimbabwe as his country for tonight's meal so I got creative :)  This is a Zimbabwe staple!!  But it was EH hahaha SUPER bland!!!

Ingredients:

• 1½ cups white cornmeal (or grits/polenta as a substitute)

• 4 cups water

• Pinch of salt

Instructions:

1. Bring 3 cups of water to a boil with a pinch of salt.

2. In a small bowl, mix the cornmeal with the remaining 1 cup of cold water (prevents lumps).

3. Slowly whisk cornmeal mixture into boiling water.

4. Stir continuously until thickened (about 10–15 mins). Lower heat and cover to steam for another 5–10 minutes.

5. Stir again and serve warm — great for scooping up stew!

Chicken Stew (Zimbabwean Style)

Evan picked Zimbabwe for the country we "ate" tonight so I went hunting for a good meal!!  This was actually DELICIOUS!!!  I was nervous Evan wouldn't eat it but he gobbled it right up!!  Wouldn't eat it with sadza again but rice would be perfect!!!  It's not really what you think of a stew - but it does have a little sauce and would be great over rice!!!

Ingredients:

• 1.5 lbs boneless chicken thighs or drumsticks

• 1 onion, chopped

• 2 tomatoes, chopped (or 1 can diced tomatoes)

• 1–2 cloves garlic, minced

• 1 tsp paprika

• 1 tsp mild curry powder (optional)

• 1 tsp salt

• 2 tbsp oil

• 1 cup chicken broth or water

• 2 carrots, peeled and sliced

• Optional: a handful of peas for color

Instructions:

1. In a pot, heat oil and sauté onions until soft.

2. Add garlic and spices, cook for 1–2 minutes.

3. Add chicken and brown on all sides.

4. Stir in tomatoes and broth. Cover and simmer for 20–25 minutes.

5. Add carrots and peas; simmer another 10 minutes until everything is tender.

6. Serve with sadza or rice.

Israeli Salad (Cucumber + Tomato Salad)

 

Ingredients:

• 2 cups chopped cucumber

• 1½ cups chopped tomato

• 2 tbsp olive oil

• Juice of 1 lemon

• Salt + pepper

• Optional: chopped parsley

Instructions:

1. Chop everything into small, uniform pieces.

2. Toss with lemon juice, olive oil, and seasonings.

3. Serve fresh and cold.

Herb-Roasted Chicken Thighs or Drumsticks

 

Ingredients:

• 1.5–2 lbs chicken thighs or drumsticks

• 2 tbsp olive oil

• 1 tsp salt

• 1/2 tsp black pepper

• 1 tsp garlic powder (or 2 cloves minced garlic)

• 1 tsp dried rosemary or thyme

• Juice of 1 lemon

Instructions:

1. Preheat oven to 400°F (200°C).

2. Mix olive oil, lemon juice, and seasonings in a bowl.

3. Rub mixture all over chicken and let marinate for 15–30 minutes if you have time.

4. Place on a baking sheet or in a baking dish.

5. Roast for 35–45 minutes until golden and cooked through (internal temp 165°F).

6. Serve with a wedge of lemon and fresh herbs if desired.

Salmon with Sweet Potato and Asparagus

Still over here keeping my swimmer fueled and ready for the 4000 yards he is swimming this weekend!!!  Yummy!!!  :)

Ingredients:

• For the Salmon:

  • 4 salmon fillets (about 4-6 oz each)
  • 1 tablespoon olive oil
  • 1 tablespoon lemon juice
  • 2 garlic cloves, minced
  • 1 teaspoon dried thyme (or fresh if preferred)
  • Salt and pepper, to taste
  • Lemon slices (optional, for garnish)

• For the Sweet Potatoes:

  • 2 medium sweet potatoes, peeled and cubed
  • 1 tablespoon olive oil
  • 1 teaspoon paprika
  • 1/2 teaspoon garlic powder
  • Salt and pepper, to taste
  • Fresh parsley (optional, for garnish)

• For the Asparagus:

  • 1 bunch of asparagus (about 12-15 spears)
  • 1 tablespoon olive oil
  • Salt and pepper, to taste
  • 1/2 teaspoon lemon zest (optional, for extra flavor)

Instructions:

Prepare the Sweet Potatoes:

• Preheat your oven to 400°F (200°C).
• Peel and cube the sweet potatoes into bite-sized pieces.
• Toss them in a bowl with olive oil, paprika, garlic powder, salt, and pepper until evenly coated.
• Spread the sweet potatoes in a single layer on a baking sheet lined with parchment paper.
• Roast in the oven for 25-30 minutes, flipping halfway through, until tender and slightly crispy on the edges.

Prepare the Salmon:

• While the sweet potatoes are roasting, prepare the salmon.
• Place the salmon fillets on a baking sheet lined with parchment paper or lightly oiled.
• Drizzle olive oil and lemon juice over the salmon, then rub the minced garlic, thyme, salt, and pepper on top.
• Optional: Add a couple of lemon slices on top of the fillets for added flavor and decoration.
• Roast the salmon in the oven (alongside the sweet potatoes if you have space) for 12-15 minutes, depending on thickness, or until the salmon easily flakes with a fork. You can also broil for the last 2-3 minutes for a crispier top.

Prepare the Asparagus:

• Trim the tough ends off the asparagus by snapping or cutting about 1-2 inches off the bottoms.
• Toss the asparagus spears in olive oil, salt, and pepper.
• Heat a grill pan or skillet over medium-high heat and cook the asparagus for about 3-4 minutes per side, or until tender and slightly charred. You can also roast them in the oven alongside the salmon and sweet potatoes for 12-15 minutes.

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Tips:

• For added flavor: You can sprinkle the sweet potatoes with a little cinnamon for a sweet-savory contrast, or drizzle the asparagus with balsamic glaze.
• Air fryer option: You can also cook the sweet potatoes in an air fryer at 375°F for about 15-20 minutes or until crispy. The salmon and asparagus can also be cooked in an air fryer for a quicker option.

Grilled Chicken with Quinoa

Big week for B so had to keep him fueled for ALL the yards at state :)  This was good (but Evan wouldn't eat the Quinoa hahaha)

Ingredients:

For the Chicken:

• 4 boneless, skinless chicken breasts
• 2 tablespoons olive oil
• 1 tablespoon lemon juice
• 2 garlic cloves, minced
• 1 teaspoon dried oregano
• 1 teaspoon paprika
• Salt and pepper to taste

For the Quinoa:

• 1 cup quinoa
• 2 cups water or chicken broth (for extra flavor)
• Salt to taste
• 1 tablespoon olive oil (optional)
• Fresh herbs for garnish (like parsley or cilantro), optional

Instructions:

Marinate the Chicken:

• In a bowl, combine the olive oil, lemon juice, minced garlic, oregano, paprika, salt, and pepper.
• Add the chicken breasts to the marinade and coat them evenly.
• Let the chicken marinate for at least 30 minutes (or up to 2 hours) in the fridge for maximum flavor.

Cook the Quinoa:

• Rinse the quinoa under cold water to remove its natural bitterness.
• In a medium saucepan, combine the quinoa and water (or chicken broth for extra flavor). Add a pinch of salt.
• Bring it to a boil, then reduce the heat to low, cover, and let it simmer for about 15 minutes or until the liquid is absorbed and the quinoa is tender.
• Once cooked, fluff the quinoa with a fork and stir in the olive oil, if desired. You can also add fresh herbs like parsley or cilantro for extra flavor.

Grill the Chicken:

• Preheat your grill or grill pan to medium-high heat. If you're using a grill pan, lightly oil it to prevent sticking.
• Place the marinated chicken breasts on the grill and cook for about 6-7 minutes per side, or until the internal temperature reaches 165°F (75°C) and the chicken is cooked through.
• Remove the chicken from the grill and let it rest for a few minutes before slicing.

Optional Add-Ins:

• Veggies: You can add sautéed vegetables like zucchini, bell peppers, or spinach to the quinoa for extra nutrition.
• Lemon Zest: Add some lemon zest to the quinoa for an extra citrusy punch.
• Feta or Avocado: Crumbled feta cheese or sliced avocado make a great topping for added richness.