3/30/21 – Kiribati

The Republic of Kiribati is a cluster of islands in the Pacific Ocean near the equator with a population of around 119,000. This country is near Fiji and is the only country that has islands in the North, East, West, and South hemispheres. This country’s climate is warm year round with heavy rains being their winter from November to March. Unfortunately, with the impending affects of climate change, this country may soon be reclaimed by the ocean with rising sea levels leading to frequent flooding.

Some of Kiribati’s wild plants include coconut, breadfruit, and, pandanus, and some of the from that grow on the island include cucumber and watermelon. Coconuts and starchy foods are at the center of Kiribati’s cuisine. Rice and seafood like fish and crab is served in nearly every dish.

For this country I chose a simple and healthy glazed Kiribati Mahi Mahi Tuna recipe. The glaze used for this recipe and be used on a variety of meats and is very versatile. This dish takes about 40 minutes to prepare and serve and feeds 4 people.

Ingredients:

2 lbs mahi mahi fillets

1/2 cup teriyaki marinade

1 tbsp balsamic vinegar

1 tbsp honey

1 tsp fresh ginger

1 tsp chili paste

1 clove garlic; minced

2 tsp coconut oil

salt and pepper to taste

sesame seeds (optional)

Instructions:

In a dish, mix together the teriyaki marinade, balsamic vinegar, honey, ginger, chili paste, coconut oil, and sesame seeds if using.
Salt and pepper the fish and season to your liking.
Place the fish fillets in the dish to marinade. Place the fish in the refrigerator for at least 20 minutes, flipping halfway through.
Heat about a tablespoon of coconut oil on skillet at medium-high heat.
Remove the fish from the fridge and cook on each side for 4-6 minutes flipping only once! Cook until the fish is tender and flakes easily with a fork.
Pour the reserved marinade in the skillet with the fish over medium high heat.
Spoon the marinade on the fish until the mixture turns into a glaze. Add water into the pan if glaze begins to burn.
Serve with white rice, pineapple, and some extra glaze on the side. Enjoy!

Sources: Kiribati Glazed Mahi Mahi Tuna March 24th, 2016, International Cuisine

3/23/21 – Nepal

Nepal is a country located in South Asia surrounded by Tibet, India, and Bangledesh only 17 miles southeast. Nepal’s geography consists mostly of the Himalayan Mountains including Mount Everest. Nepal’s cuisine consists of a variety of influences like the multitude of ethnicities, soil types, and climate throughout the country. Most Nepali dishes are vegetarian and tomato based and spicy. Nepalis also love their spice such as cumin, turmeric, coriander, and cinnamon. Many of their dishes consist of wheat, rice and lentil beans.

For this week’s dish I chose a vegetable thukpa noodle soup. This dish is popular in South Asia in Tibet, India, and Nepal. This dish doesn’t contain meat so it’s friendly to a variety of religions and ethnicities in Nepal. This recipe takes an hour to cook and prepare and the yield is a single person , but can be easily multiplied to feed more people.

Ingredients:

Veggie Hakka Noodles or noodles of your choice (1 packets/150 grams)

1/4 cup chopped onion

handful of string beans (5-6); chopped

1 carrot; chopped

1/4 cup chopped cabbage

spring onions (for garnish)

2 tbsp cilantro

3 tbsp sweet chili sauce

2 garlic cloves; minced

2 tsps soy sauce

4 cups vegetable broth

1 cup water

2 tsps oil

1/2 tsp cumin

1/4 two garam masala

1 1/2 tsp salt

Instructions:

Cook noodles to al dente and set aside
Heat oil in a wok or wide pan.
Once the oil is hot, add the chopped onion and garlic.
Once onion is translucent, add the other veggies (carrot, beans, cabbage) and salt.
Mix well and let cook for a couple of minutes.
Add garam masala, soy sauce, and sweet chili sauce and mix well.
Add the water and vegetable broth and let it simmer for 5 minutes.
Add the chopped cilantro, mix, and let simmer for another 5 minutes
Add the cooked noodles and cumin powder and mix to combine. Let simmer for 2-3 minutes.
Check soup for needed salt or seasoning and serve!

Sources: Thukpa | Vegetable Noodle Soup, July 26th, 2016, Vidhya’s Vegetarian Kitchen

3/16/21 – Austria

Austria is a country in central Europe surrounded by Germany, Czech Republic, Italy, and Switzerland. Austria’s location is in the Alps mountain range, which is in total 750 miles long spanning across Europe. Austria’s cuisine derives from the Austria-Hungary Empire as well as Jewish, Balkan, French, and Czech influences and is famous for its variety of meats and vegetables. Austria is also known for the popular apricot fruit and rowanberries. Austrians love fried foods, as well as beers, ciders, and wines produced in many cities across the country.

For today’s recipe, I chose a traditional and simple wiener schnitzel recipe, which is one of the most popular dishes originating from Austria. Wiener Schnitzel translates to “Viennese cutlet” in German and is basically sacred dish to Austrians. In order for a wiener schnitzel to be classified as a wiener schnitzel, it must be made of veal. If it’s made of a different meat, it’s not s wiener schnitzel. This recipe takes about 40 minutes to prepare and cook and serves 4 people.

Ingredients:

4 5oz veal cutlets

1/4 cup all purpose flour

1/2 tsp kosher salt

2 large eggs; beaten

1/2 cup breadcrumbs

oil or lard for frying

4 slices of lemon for garnish

Instructions:

Pound the cutlets with a mallet or heavy pan. Sandwich the cutlets between 2 pieces of plastic wrap for easy cleanup. pound evenly until they’re about 1/4 inch thick.
In a large skillet, heat up at least 1/4 inch of oil to 350 degrees Fahrenheit, it should take about 8 minutes.
3. For breading, set up 3 dishes. One dish with the flour and salt, one with the beaten eggs, and the last with the breadcrumbs.
Working one at a time, first dredge each cutlet in flour until the surface is fully dry. Dip thr schnitzels into the eggs and let the excess drip off. Then finally dip into the breadcrumbs until the cutlet is fully covered. Don’t press the crumbs into the meat, just keep dipping until a coating has formed. Repeat this process for all of the cutlets.
Cook the schnitzels in batches by frying 2 in the pan at each time. Fry each side for 2-3 minutes until golden brown and the internal temperature has reached 145 degrees Fahrenheit. Let the oil hear back up to 350 degrees Fahrenheit after the first batch and repeat the same process for following batches.
Serve each schnitzel with a lemon wedge for garnish and a side of potato salad or fries and enjoy!

Sources: Authentic Wiener Schnitzel Recipe, March, 9th, 2021, The Spruce Eats

3/9/21 – Belize

Belize is a country located in South America bordering Mexico to the North and the Caribbean Sea to the East. The geography of the country consists of swampy coastal plains, rainforest and the Maya mountain range, making the country home to a variety of animals like parrots, jaguars, and sea turtles. The Belize Barrier Reef is also home to to the largest ecosystem on Earth. Belize has a diverse population of ethnic groups such as Caribbean Creole, Maya, and Garifuna (mixed African and Indigenous descent) making their cuisine a mixing pot of many flavors.

For this week’s recipe, we chose a simple Creole called Belizean rice and beans. This is a staple dish in the country and can be altered in many ways to fit your liking. This recipes takes an hour and 25 minutes to prepare and cook and serves 4 people.

Ingredients:

1 cup rice (brown or white)

1/2 an onion; diced

4 cloves of garlic; minced

1 cup stewed beans (canned or fresh)

1 tbsp olive oil

1 cup chicken broth (have excess for later)

1 cup coconut milk

2 tbsp cilantro; diced

1/2 tsp salt (additional for taste)

1/2 tsp pepper (additional for taste)

1 cup Goya Sazonador Total spice

1 sprig of thyme (optional)

Instructions:

Heat up olive oil in sauce pan at medium high heat and add garlic and onions. Sauté for 2 minutes.
Add rice, coconut milk, chicken broth, salt, pepper, Goya Sazandor seasoning, beans and some liquid (water of additional chicken broth) and thyme sprig for extra flavor (if added). Heat up to a boil.
Reduce heat medium low and lets mixture simmer for 25 minutes. Check every couple of minutes to see if the mixture needs more liquid. If it does add 1/4 cup of broth or water and let simmer until rice is tender.
Stir in cilantro and add extra seasonings if desired.
Remove from heat and remove thyme sprig if added. Serve hot and enjoy!

Sources: Awesome Belizean Rice and Beans!, October 12th, 2019, Explore Cook Eat.

3/2/21 – Pakistan

Pakistan is a country located in South Asia and is the fifth heaviest populated country in the world with 212.2 million people. The country has a diverse geography with a multitude of mountains ranges, deserts, and tropical beaches. With the variety of land weather conditions, Pakistan is home to snow leopards, Asian brown bears, and Indus river dolphins. Pakistan’s most important crop is sugarcane, as well as wheat, maize, and cotton.

For today’s dish, we chose a dish called chicken karahi, named after the heavy cast iron like dish it’s traditionally cooked in. This dish originates from the Northern part of Pakistan. This recipe takes an hour to prepare and serves 6 people.

Ingredients:

2 tbsp ghee (clarified butter)

2 tbsp oil (vegetable, olive, or avocado)

1 small onion; finely chopped

3/4 inch of fresh ginger; crushed

1-2 Serrano or Thai green chili peppers

2 lbs skinless bone-in chicken, cut in pieces

8 small ripe roma tomatoes; diced

2 tsp dried coriander

1 tsp cumin powder

1 tsp red chili powder

2 tsp kosher salt

1/4 cup whole milk yogurt; whisked

1 tsp freshly ground black pepper

1/2 tsp garam masala

2-3 green chili peppers cut in half long-way

1-2tbsp fresh ginger (grated or cut super thin)

1tbsp fresh cilantro; chopped

Directions:

Heat a large, heavy pan (cast iron, or wok works) over high heat and add the ghee and oil. Once hot, add the onions and sauté until golden (5-6 mins). Add garlic, ginger chunk, and whole green chili pepper and sauté for another minute.
Add chicken 1/2 tsp of salt and sauté for about 5 minutes or until the exterior of chicken is white. Add in tomatoes, coriander, cumin, grated ginger, and remaining salt and sauté for another minute.
Lower the heat to medium and cover the chicken for 10 minutes, stirring once halfway through.
Increase the heat back go high and let cook for 10 minutes until the excess liquid has evaporated. The chicken will start to look glossy from the ghee.
Lower the heat back go medium and add the yogurt and gently sauté for 2-3 minutes. Add black pepper, garam masala, and more salt if needed.
Garnish with grated ginger, cilantro, and green chili peppers. Serve hot with naan bread and rice and enjoy!

Sources: Pakistani Chicken Karahi (Easy & Authentic), August 30th, 2019, Tea For Turmeric.

2/23/21 – Uganda

Uganda is a country located in East Africa and is home to many wildlife animals such as giraffes, African leopards, and a large variety of monkeys. Uganda is a landlocked country neighboring Kenya, Tanzania, and Rwanda. Traditional Ugandan dishes have been influenced by English, Arabic, and Asian cuisine. Most recipes include yams, potatoes, bananas, and other tropical fruits.

The dish we chose for this week is called Matoke with kidney beans, which in English is translated to East African Highland banana. These short green bananas are a staple in African, East Asian, and South African dishes. Matoke is the national dish of Uganda and one of the oldest documented dishes in the world. This recipe takes around 45 minutes to prepare and serves 2 people.

Ingredients:

4 green matoke

2 tbsp of oil (vegetable, olive, and sunflower oil all work)

1 chopped onion

1 tsp grated fresh ginger

2 cloves chopped

1/2 tsp cumin

1 can chopped tomatoes

1/2 can kidney beans

1/2 cup of vegetable stock OR water

1/2 tsp chili flakes

1/2 cup of cilantro (internationally known as coriander, which is the seed of the coriandrum sativum plant)

salt to taste

Instructions:

Wash the matoke thoroughly and remove the tops and seeds
Boil in water for 10 minutes, let them cool before removing the skin and chopping into bite sized pieces
Heat oil in a saucepan
Add onions to the pan and stir until translucent
Add the cumin, garlic, and ginger
Stir for about a minute then add the beans and tomatoes
Pour in the stock/water and some salt. Add the chili flakes and cover the pan. Let simmer for 10 minutes
Add the matoke and let simmer for another 5 minutes on low heat
Add the coriander and mash the mixture to your desired consistency
Remove from heat, add coriander for garnish and serve!

Sources: Matoke with Beans, Oct. 24th, 2020, Eat Well Abi African Recipes.

2/16/2021 – Fiji

Fiji is a country in the South Pacific Ocean made up of over 300 islands, the most notable of them being the Capital Suva, Vanua Levu, and Viti Levu. The country is a popular tourist destination because of its clear blue beaches, coral reef, and rocky terrain. Root vegetables and fish are a big part of Fijian cuisine and they don’t go easy on the spice.

For this week’s dish, we chose a Fijian chicken recipe, as Fiji has a high Indian population. This recipe takes about 35 minutes to prepare and serves 4-6 people.

Ingredients:

2 pounds of chicken breast, cut into dice sized pieces

1 large onion; diced

2 large to tomatoes; diced

1 tsp curry powder

1 tsp chili paste (optional, but adds spice)

2 tbsp garlic paste or minced garlic

1 tbsp of ginger paste or fresh ginger

1 tsp salt

1 large sequoia or russet potato (optional but traditional to Fijian cuisine)

Instructions:

Preheat oil in a pot on medium heat
Fry onions until golden brown
Add garlic, ginger, chili paste, curry powder, salt, and tomatoes to the onions
Add chicken and potatoes
Let cook for 10 minutes or until the water from tomatoes has evaporated
Add in 1/2 a cup of water and let simmer for 10 minutes
Serve with rice and/or tortillas and enjoy!

Sources:

Fiji Chicken Curry, May 25th, 2018, SacENT.

Fiji in Detail: Eating, Lonely Planet.

2/9/2021 – Turks and Caicos Islands

The Turks and Caicos Islands are a cluster of Islands in the Atlantic Ocean, East of the Bahamas. The tropical climate means their cuisine heavily contains seafood, rice, tropical fruits and spices, and corn . The unique placement of the islands in the ocean has turned the Island into a mixing pot of traditional cuisines from foreign countries like North America, Britain, Italy, countries along the Mediterranean, and even India, brought in by sailors and explorers.

For this week’s dish, we chose a simple Ginger Mango Chicken recipe. It takes about an hour to prepare and cook and serves 6 people.

Ingredients:
6-8oz. of chicken breast
Garlic powder
Salt, pepper, and mango chutney (a spice from southeast Asia)
1 cup evaporated milk
1 egg
1 cup all purpose flower
2 cups dry breadcrumbs

Instructions:

Preheat oven at 365 degrees Fahrenheit.
Flatten chicken breasts with a mallet or hammer like object
Season both sides with salt, pepper, and garlic powder.
Place mango chutney on 1/2 of the breast and fold the breast together.
Place flour, beaten egg, evaporated milk, and bread crumbs all in separate bowls.
Coat chicken with egg, then milk, then flour, and finally bread crumbs.
Brown chicken breast in a skillet or frying pan until it’s entirely golden brown.
Place the chicken breast in a baking dish and bake at 365 degrees for 25 minutes until the inside is fully cooked.

Sources:
Turks and Caicos Islands (Turks and Caicos Islands Recipes)
15 Popular Foods You Must Try When In Turks & Caicos

2/2/2021 – Marshall Islands

The Marshall Islands are a small cluster of islands in the Pacific Ocean between Australia and Hawaii. Some of the popular traditional foods of the islands are tropical fruits like bananas and mangos, seafood, rice, and pandanus which is used for sweet dishes and complements chocolate, as well as serving other purposes like cloth and baskets.

This dish is a simple and hot cherry tomato, veggie, and coconut milk soup that serves 10 people and takes around 45 minutes to prepare and cook. Cherry tomatoes and fresh produce are locally grown and easily acquired in the Marshall Islands.

Ingredients:
4 cups of cherry tomatoes
1 chopped onion chopped
4 cloves of minced garlic
1 green pepper (optional)
1/2 of partially cooked green beans (optional)
1 cup of leafy greens (spinach, kale, bok choy, etc.)
1 cup vegetable stock
1 can of coconut milk
1 sprig fresh basil for garnish
salt and pepper to taste

Instructions:

Warm oil in a sauce pan and add the onion and garlic. Stir until soft.
Add the pepper and leafy green into the pan and and cook for 5 minutes or until soft.
Add cherry tomatoes.
Stir occasionally until the tomatoes become soft and squishy.
Pour in the vegetable stock and herbs and let simmer uncovered until the tomatoes have broken down to a sauce.
Remove from heat and let cool for a few minutes.
Add soup to a food processor or blender and pulse until smooth.
Stir in the coconut milk.
Garnish with basil and enjoy!

Source:
Cherry Tomato and Coconut Milk Soup, May 11th, 2018, Marshall Islands Guide.