I made this recipe for quinoa yucca veggie burgers when we had an abundance of cassava root and an abundance of quinoa from our original covid-19 stock up on protein rush. This recipe is great for making veggie burgers in bulk and then freezing a few for future snacking.
Ingredients for Quinoa Yucca Vegetable Burgers
5 cups cooked quinoa
1 can garbanzo beans
2 large handfuls of fresh herbs
2 tablespoons chopped garlic
4 cups cooked and roughly chopped casssava
1 ½ teaspoons salt or to taste
fresh ground pepper to taste
½ cup or more gluten-free flour or not to coat
Steps for Quinoa Cassava Burgers:
1. Cook the quinoa according to instructions 2. Prepare and cook cassava 3. Meanwhile, chop onion, garlic, carrot, fresh herbs and sauté in pan until soft 4. In a food processor, blend cooked cassava, onion and herb sauté and egg and process until mostly smooth 5. Put cooked quinoa in large bowl and add cassava herb mixture from food processor mix well, season as desired 6. In a separate bowl add gluten-free flour or flour of choice. Place ⅓ cup mixture or so into bowl and form a ball, then squish into a patty 7. Then you can either pan fry, air fry, or bake your patties. 8. If your are using an air fryer I recommend 14 minutes brushed with coconut oil or sprayed with olive oil before and in the middle of cooking time before flipping 7 minutes into the cooking time 9. If you prefer to bake… bake at 425 and coat the pan in oil and brush the burgers in oil. You may then choose to flip halfway through baking at around 15 minutes. 10. If you are pan frying, they need about 3-5 minutes on each side to make sure the egg is cooked through.
It has been a while since I have made this ginger beef stew for my hunny. For some reason I was re-inspired. Maybe it was the fresh shipment of Big Island Beef stew sent to my corner grocery store here in Pāpaʻaloa. I used to make this ginger & squash version of beef stew almost weekly for my hunny. My method is pretty dialed. I hope you find this recipe easy to follow. It is pretty forgiving. The most important part is that you cook the beef long enough. If you use tamari instead of soy sauce, and a gluten-free thickener this recipe is gluten-free and dairy free.
Ingredients for Pumpkin & Ginger Beef Stew
1 tablespoon olive oil
1 pound grass-fed beef stew meat
3 cloves of garlic roughly chopped
1 large carrot, sliced in whole, thin rounds
1 medium onion roughly chopped
1-2 inches thick ginger, peeled and chopped in big slices
about ½ cup dry red wine
½ medium size tropical winter squash like Kabocha.
2 potatoes, washed, skinned, quartered and chopped
2 tablespoons organic soy sauce
1 tablespoon pure maple syrup
salt and pepper
about 2 tablespoons flour or thickener of your choice (I alternate with whatever is closest to reach – tapioca starch, cassava flour, rice flour)
fresh herbs of your choice – I use whatever I have growing which right now was rosemary, oregano, stick thyme, and parsley. I skipped the basil because the others were more potent spices when cooked down.
2 Hawaiian chili peppers if desired
(optional: more veggies like red pepper, herbs, green beans, peas, etc).
Steps for Ginger Beef Stew with Pumpkin
Sauté onions, garlic, and ginger until aromatic in 1 tablespoon of olive oil in a large pot
Add stew meat and stir consistently until the meat starts to brown
Once browned and sticking to bottom, deglaze pot with ¼ cup red wine and scrap brown bits until pot is clean.
add 6 cups of water bring to a boil.
Reduce heat and bring to simmer for about 2 hours, adding more water as need to keep the beef stew submerged.
add the squash in one whole piece and potatoes quartered
simmer another 30-45 minutes until beef begins to fall apart
add 2 tablespoons soy sauce and 1 tablespoon maple syrup
add salt and pepper to taste
stir in fresh herbs and finish for another 10 minutes, making sure beef is tender and easy to cut in half with fork.
Remove some of the broth and taste it for flavor. Then, stir in 1-2 tablespoons flour with a whisk into hot broth to dissolve.
Add flour broth mixture to pot and allow to thicken for a few minutes before removing from heat.
Enjoy over a scoop of rice!
If you like this recipe maybe you will be interested in my Big Island Beef Shepards Pie.
This vegetarian bean load is pretty good for being so incredibly easy. And it is a great way to use all those beans you stocked up on! This recipe is adapted from the Spicy Bean and Lentil Loaf recipe from the book… “Vegetarian: The Greatest Ever Vegetarian Cookbook”. This is my quick and dirty recipe. Enjoy your own variations!
Recipe for Vegetarian Bean Loaf
Ingredients and steps:
Sauté these first:
1 clove garlic chopped
1 carrot copped
1 onion chopped
2 celery stalks chopped
large handful fresh herbs like parsley, basil, dill, rosemary, thyme etc.
Then in a food processor blend…
sautéed veggies and herbs
1 can garbanzo beans drained and rinsed
1 can kidney beans drain and rinsed
After blended until smoother move to a bowl and add these remaining ingredients ½ cup breadcrumbs ( I use ½ frozen ends of loafs and ½ oatmeal)
½ cup cheese (I use shredded Parm)
1 tablespoon ketchup
2 tablespoon Worcestershire sauce
1 tablespoon tomato paste
1 teaspoon cumin
½ teaspoon or more to taste cayenne
salt and pepper to taste
Bake at 350 degree in an oiled loaf pan for 45-60 minutes and serve warm or cold.
This simple recipe explains how to cook taro with a pressure cooker. If you don’t have a pressure cooker you can boil it, but it takes much longer 1-2 hours maybe more. You must be careful to fully cook all parts of the taro plant because it contains calcium oxalate. This will make your mouth feel numb, itchy, scratchy and very uncomfortable, with possibly worse side effects if you eat too much or are very sensitive.
If you don’t have a pressure cooked, I highly recommend the Presto Model number 01370. It hold 8-Quarts and is stainless steel and only about $52 on Amazon.
I actually process taro in both my “analog” pressure cooker and in my Instant Pot (which is a bit smaller 6 quarts) at the same time
Taro, or known in Hawaii as Kalo, is an amazing plant. The roots, stems and leaves are all edible and have unique distinct character. It is also extremely nutritionally dense. Compared to a potato, the taro root has more fiber and is a good source of calcium, potassium, and Vitamins C, E and Bs as well as trace minerals.
Taro is most known in Hawaii for Poi, a slightly fermented paste of cooked and mashed taro. However, taro is used to make many more things. You can dehydrate it and make flour, you can eat the steam stems as a vegetable, and the cooked greens are versatile in curries, wrapped around meat, in soups etc. This staple crop for tropical climates cannot be over estimated.
This simple recipe explains how to cook taro with a pressure cooker. If you don't have a pressure cooker you can boil it, but it takes much longer 1-2 hours maybe more. You must be careful to fully cook all parts of the taro plant because it contains calcium oxalate. This will make your mouth feel numb, itchy, scratchy and very uncomfortable, with possibly worse side effects if you eat too much or are very sensitive.
Course Side Dish
Keyword Kalo, Pressure Cooker, Taro
Prep Time 15minutes
Cook Time 45minutes
Pressure release time 10minutes
Total Time 1hour10minutes
Pressure cooker with steam basket
8cupslarge chunks of Taro
Wash and scrub taro. I like to peel mine before I cook it because I feel like the scruffy skin would clog my pressure cooker. However, many others like to scrub it real good and clean the skin off after it is cooked.
Cut into fist size pieces and place them steam basket in pressure cooker.
Fill water up to right below the steam basket. Place taro into basket and secure the lid and Bring to pressure (you will notice the steam start coming out)
Reduce to medium heat and cook 30-45 minutes depending on how much you have in there and how big the pieces are.
Turn off the heat and let it cool for 10 or more minutes. Release the pressure and wait until all steam has been released.
Open the pressure cooker, the taro should be soft, showing a few cracks, and also be easy to slice with a knife.
Recipe Ideas for Taro:
There are so many ways to prepare taro. We just started harvesting them on our farm and have done little experimenting. One easy way to prepare cooked taro is just to slice it and fry it in a shallow pan with 2 tablespoons or so of oil. Just add a little salt and pepper to each side and fry each side until crispy (about 3 minutes on each side). Another recipe that we’ve made several times is our taro millet vegetable burger recipe or my taro rice veggie burgers. My newest favorite way to use taro: Taro Carrot Banana Muffins
I also found these recipes while doing a few searches.
I developed this healthy cauliflower cheddar soup recipe while visiting the mainland. Like so many of my recipes, Adam bugged me for months to make him cauliflower cheese soup. I finally came through for him. This recipe comes out savory and super creamy. I don’t drink milk or use cream so unlike many recipes for this type of soup I didn’t add any extra dairy beyond the cheese. This soup is great for cheesy soup lovers who cannot tolerate the lactose in many types of cheese but can tolerate cheddar. It is also gluten-free and can be prepared vegetarian.
And yes, I know first hand that cauliflower isn’t easy to grow in the tropics. However, some talented farmers and gardeners are able pull off small crops and small heads in parts of the islands. But in the store they are largely unaffordable costing up to $10 for a head of organic cauliflower. Hopefully our talented farmers will get better at growing and we’ll be able to enjoy more of them in Hawaii.
We are blessed right now to have eggplants coming out of our ears!!! (or just choke on our plants). So…I invoked this recipe from my repertoire. This recipe is a slight twist on the many variations of Indian dish Baingan Bharta.
All Baingan Bharta recipes have many ingredients in common: eggplant, onions, tomatoes, ginger, pepper and garlic. Many add garam masala, coriander, turmeric, etc. I learned to make this during my very first vegan phase in my early early 20’s. To make it heartier (more protein) I started adding chickpeas, and to counterbalance the heat in it, I favored adding a few plump raisins at the end. So in reality it is a bit far from any Baingan Bharta you would order at an authentic Indian restaurant, but in my opinion mo betta!
Recipe for Indian spiced eggplant (Baingan Bharta) with chickpeas and raisins
Servings: 4+ (~1 cup each)
2 tablespoons olive oil
4 medium size eggplants
1-2 medium-large tomatoes (chopped fine)
1 large onions (chopped fine)
1 Hawaiian chili pepper (chopped fine)
5 garlic cloves chopped fine
2 inch (½ in diameter or so)piece of ginger, grated
1 inch(¼ inch diameter or so) piece of turmeric grated
½ teaspoon cumin
½ teaspoon garam masala
¼ cup raisins
1 and ½ cup (or to liking) cooked chickpeas
Preheat oven to 450 degrees F. Lay eggplant on baking sheet, pierce eggplant to help let out steam.
Bake at 450 degrees for 15 minutes and then turn over. Bake another 15 minutes or so until a knife enters easily skin starts to separate from the flesh of the eggplant
Once cooled peel eggplant and roughly chop and mush
Heat oil in large sauté pan (med-high heat) and add onions until they start to become soft, stirring very often
Add ginger, garlic, and turmeric and stir constantly for less than 1 minute
Add tomatoes, cumin, and garam masala and reduce heat to medium-low. Cook for a time until tomatoes incorporate themselves into onions mixture.
Add eggplant and mush a bit with your spatula or mixing spoon, allow to heat up and cook another 5 minutes or so on medium heat.
For the last 5 minutes add chickpeas and raisins.
Enjoy warm with rice, alone, over greens, or with naan, etc.
This fresh papaya and passionfruit recipe is the simple marriage of fresh papaya and lilikoi flesh. Papaya’s latin name is Carica papaya and it is from the family Caricaceae. It is one of the fastest growing fruit trees in Hawaii and also one of the greatest agricultural products to be exported from the island chain. In Australia it is known as Paw Paw. It is native to southern Mexico and Central America, but is now grown in subtropical and tropical locations all over the world.
If you have never had a ripe papaya it tastes a faintly like a mix of melon, bananas, pineapple. It has a flesh that is similar to a soft melon. In Hawaii, papaya is so abundant that almost everyone has a few papaya trees even on smaller plots of land. Another great thing about papayas is that they grow year round. Likewise, they are inexpensive and abundant in stores. Try to look for non-GMO varieties, some of which include: Mexican Red , Caribbean Red, Maradol, Royal Star, Singapore Pink, and Higgins.
Caution: The more unripe a papaya is, the more latex it contains, which may aggregate people with latex allergies.
Passionfruit is called Lilikoi in Hawaiian
Equally common in Hawaii is passionfruit or lilikoi vines. These vines require little maintenance after planting as long as they have something to climb. Comparable to papayas, passionfruit vines have a long fruiting season. Here on the Hamakua coast of Big Island our vines mostly fruit from late Summer to early Winter. The ripe fruits drop to the ground from the vines that can climb the tops of trees, fences, buildings etc.
In Hawaii, papaya is a common accompaniment with breakfast. It is usually garnished with a wedge of lime which is squeezed on top to liven the flavor. Even if this combination doesn’t convince you to eat papaya regularly, you should definitely give papaya with fresh lilikoi a try.
All you need to do is scoop out the the seeds from a halved a papaya. Then scoop out of the seeds from the halved lilikoi into the papaya flesh and enjoy with a spoon.
This creamy macadamia nut dressing recipe is Adam’s creation. It is essentially one of the only dressings we make because it is so satisfying. It also has many different applications besides salad. For example, we use it mixed with pasta as the sauce, we use it in our tacos, on top of our shepard’s pie, to dip our carrots in and more. The texture is silky, with a slight tang, a subtle sweetness and a strange taste resemblance to bacon. Adam says it reminds him of the secret sauce commonly used in fast food restaurants. Yet, this recipe is vegan, gluten-free, gmo-free, and extremely delicious.
Macadamia nuts are the local choice for nuts or seeds in Hawaii. They also have a unique set of nutritional benefits. Firstly, it is an excellent source of energy as it has one of the highest caloric values for the seeds/nuts (100g is 718 calories). They are high in fiber and are naturally gluten-free. Additionally, macadamia nuts are packed with minerals (calcium, iron, magnesium, manganese, selenium and zinc), antioxidants, and vitamins (especially B-complex vitamins, with smaller amounts of Vitamin A and Vitamin E. Macadamia nuts are also a rich source of monounsaturated fatty acids like oleic acid and palmitoleic acid. These are known to help lower total LDL (bad) cholesterol and increase HDL or good cholesterol.
Recipe for creamy macadamia nut dressing:
1 cup mac nuts (or other creamy nut, like cashews)
1/4 cup plus 2 tablespoons soy sauce (non-gmo and gluten-free)
1/4 of a medium red bell pepper
4-6” sprig of rosemary (stem removed)
1/2 – 1/3 cup water
1/4 cup plus 2 tablespoons olive oil
3 tablespoons dijon mustard
Blend ingredients together in blender, slowly adding water until creamy consistency is achieved. Add salt if necessary.
Ideas for a salad:
Salad: (use as many as you have, but at least 3).
Chopped mixed lettuces
Carrot slices (use a peeler to achieve thin strips)
My brother Dan brought this recipe beet salad with tahini dressing into my life. Him and his girlfriend used to make this often. To get me involved they started asking for my help making the dressing. After I had made the tahini dressing just a few times in their presence, they made me do it from ever on, which was how I built my confidence in making salad dressings. It is so creamy and yummy, it perfectly balances the earthiness of the raw beets and the sweetness of the carrots.
If you need a good way to include raw beets in your diet, this is it. It is also a great way to use raw carrots and beets from your garden. Guests are amazed at how good it tastes. Most people eating this salad recipe eat way more beets in one sitting than they ever would have. Remember, tahini is from ground sesame’s so anyone with an allergy to this should be warned : )
Equipment: Food processor or other method for grating beets and carrots (e.x. mandoline slicer, spiralizer, cheese grater), and a blender for dressing.
Ingredients for the salad:
10 medium-large carrots
Lettuce or mixed baby greens
Tahini dressing ingredients:
6 tablespoons tahini
2 medium cloves garlic, chopped
3 tablespoons balsamic vinegar
3 tablespoons olive oil
¼ cup (or more water)
1 teaspoon honey
1-2 tablespoons lemon juice
optional: add a little goat cheese to make it creamy
First, prepare the dressing in blender by combining all ingredients until smooth.
Next, grate the carrots and then the beets (easiest in food processor), if you wish squeeze a little lemon over them so the carrots keep their color.
Place the carrots and beets in bowl and mix in the dressing, serve on top of lettuce or mixed baby greens (you will have more dressing than salad, dressing should stay good in refrigerator for about 5 days).
Resources on the Health Benefits of Beets, carrots, and tahini
This recipe for tomatoes with fresh basil and olive oil is like the Italian Caprese salad. But you don’t HAVE to add cheese to make it taste delicious. The most important thing is fresh tomatoes and high quality olive oil. Good salt is also a huge plus! This recipe is great to share with guests when there is an abundance of tomatoes. For more ideas for recipes with tomatoes and summer vegetables scroll to the bottom.
Recipe for tomatoes with fresh basil and olive oil
4-6 vine-ripened tomatoes
Olive Oil (use high quality olive oil for best results.)
Fresh basil chopped
Fresh mozzeralla (optional).
Slice tomatoes and place on plate so that they are not overlapping
Then, drizzle with balsamic vinegar and olive oil
Lastly, spread sea salt evenly and top with fresh basil and optional mozzerella.