Tip/ Comment. Me at 91

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Natalie Baldwin
5 years ago
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1 Cachupa Cachupa is the typical Capeverdean dish also known and prepared throughout the world. It is a very rich dish that has been wakened the curiosity of health experts. According to them, the expectancy of life that has become to be 70 years, the physical resistance among other benefits, it has to do with the using of corn in our feeding. Our specialty it is focused on limiting the time to just one hour and have the cachupa done from the study that we have been developing. That way, we can have a quality cachupada. After cooking, the cachupa can be divided in small amounts as they do in restaurants. In our community the broth is often separated using a pasta colander. The solid part it is used to prepare the stewed cachupa that can be served with fried eggs, blood sausage (finely chopped) or other ingredients as desired. There is another variant of stewed cahupa that is prepared with a little bit of curry and blood sausage. It stays extremely rich and extravagant, and eaten as lunch or supper. Nowadays, the cachupa is dished in restaurants of London, Lisbon, and Rotterdam and, at parties where there are Capeverdeans, Portuguese and Angolans. Me Meat 90 at Meat

2 Ingredients corn 2l white beans 500 gr butter beans 500 gr green beans 500 gr watercress 500gr chives 50gr coriander 50 gr garlic 1 head onions 6 large bay leaves 3 yam 500 gr (or other tubercle) olive oil 2 dl pork meat 1500 gr pudding 4 ripe tomatoes 5 Preparation method Put the water in a big steamer until two thirds of the same with olive oil, one blood sausage, a little bit of salt, half a crushed garlic, one onion and three bay leaves. When it is boiling put the corn and the beans and brings to cook for 30 minutes. Chop the pork meat into small squares, add the blood sausage, four pricked onions, the rest of the garlic and the yam. Bring back to the boil. Stir, and place on an oven dish. Cook for 20 minutes, then stir everything together with a wooden spoon and cook for a further 15 m. In a big pan, braise an onion in olive oil until it turns golden. Stir the corn with the meat and the braised watercress. Add boiled water together with the chicken stock and simmer for 10 minutes, stirring occasionally to avoid it sticking on the bottom of the frying pan. Finely chop the scallion and the corianders and place in the pan with the cachupa. Keep cooking slowly for 10 minutes (uncovered), stirring occasionally. Tip/ Comment The meat can be flavoured as desired from the day before. It is possible to substitute the meat with filleted fish. Me at 91

5 Salt meat with kale and cassava Ingredients pork 1,5 kg brussels sprouts 1 kg carrots 6 olive oil pepper q.b. water to boil 3 l Preparation method Salt the pork and leave for two days away from other meats, cooked or raw. During this process the pork will lose all the blood it may have. Before it is used, it's necessary to take off all the salt excess by tasting the water. Never put salt in the pan without trying first the taste. Remove the excess salt by passing it under running water. Next, chop the meat in small pieces and cook for 30 minutes. Add the sprouts, cook for 15 minutes and then add the carrots. The dish will be ready once vegetables are cooked. Tip/ Comment The flavours can be modified by adding sauces of your choice. You can add cassava or any other vegetable to taste. Due to its richness, it is advisable to serve at lunch. Me at 94

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7 Chicken thi hs Ingredients chicken legs with thigh 4 lemon 1 bulbs fennel 2 black olives sliced 50 gr 2 to 3 tablespoons rosemary honey olive oil q.b. salt and black pepper q.b. Preparation method Cut the lemon in two and rub it on the thighs. Place them on a baking dish and flavour them with salt and ground pepper. Remove the green leaves from the fennel, t h e n remove the harder stalks and finely slice the rest. Pass through running water, drain well and place the fennel around the chicken. Baste with rosemary honey and olive oil. Place the lemon rings around the chicken and bring to the oven for 40 minutes or until the chicken is tender. Before serving, sprinkle fresh fennel green leaves previously prepared and decorate it with olives. Accompany the dish with mashed potatoes, rice or spaghetti and salad. Me at 96

9 Chicken fillet with mushrooms sauce Ingredients fillet of chicken 500 gr mushrooms 500 gr red peppers 2 celery 1 stalk onion 1 large garlic 3 cloves lemon salt and pepper q.b. tomato paste q.b. Preparation method Put the chicken fillets in marinade of olive oil, sweet red peppers, salt and pepper for a few hours. Cover and bring to the boil. Do not add any liquid, just a little of tomato paste. Prepare the mushrooms; by removing the skin and dropping them into cold water with some drops of lemon and salt. After drying, the mushrooms are chopped and added to the fillets. Simmer for 15 minutes. Serve. Tip/ Comment You can add a little of parsley finely chopped. Me at 98

11 Pork fillet with bittersweet sauce Ingredients pork fillets 4 honey 2 tablespoons chopped chillies 2 salt and pepper q.b. olive oil q.b. lemon juice tomato paste 1 tablespoon Preparation method Make a mixture with the honey, tomato paste, hot peppers, lemon juice, salt and pepper. Rub the fillets with the mixture and marinate for some hours. In a frying pan pour the olive oil to heat and fry the fillets until they turn golden. Accompany the dish with asparagus, mashed manioc (cassava) and sautéed cherry tomatoes. Me at 100

13 Turkey fillet Ingredients turkey fillets 4 potatoes 500 gr peas 500 gr tarragon salt and pepper q.b. white wine 5 spoons semi skim cream saffron garlic and butter Preparation method Place the turkey fillets to marinate in salt, pepper, tarragon, olive oil and white wine. Reserve outside the fridge. Peel the potatoes and bring to the boil with salt and an ounce of olive oil. Add peas to the boiling water. Preheat in a frying pan with butter. Cook the turkey fillets for 5 minutes until they are golden. Add white wine and let to cook for a further 3 minutes. Add the cream and do not boil. Garnish with the fillets, potatoes and peas. Tip/ Comment This is an easy dish to cook, delicious and cheap with ingredients you can find in any supermarket and in every season. The turkey fillets come already package and prepared, ready to flavour. Me at 102

15 Fillet à là mode Santo Antão Preparation method Leave the legs without bones or skin soaking in olive oil, salt and vinegary sugar cane (you get it after leavens for 3 days, but always remember to not add flavouring). Prepare the sauce with the ingredients mentioned above and boil until reduce by 50%. After grilling the legs, pour the hot sauce still hot on the top. Serve immediately. You serve a spicy sauce for the guests with a more sophisticated palate. Tip/ Comment Serve the dish with corn flour mush from the oven, or with cooked vegetables with a small amount of salt. Cook uncovered for a lively colour. Tasty chicken legs can be grilled and served with vegetables, salads or anything else of your preference. Ours is also good! Me at 104

17 Breaded chicken fillets in the oven Ingredients chicken legs 6 corn flour salt and pepper q.b. olive oil and garlic q.b. parsley, saffron, coriander, celery or oregano Preparation method Prepare a mixture of chopped herbs of your preference. Add garlic, olive oil, fine corn flour, a pinch of salt and pepper. The breaded base is then ready but should be moist, without excessive olive oil in order to stick to the fillet. Rub the fillet with this preparation on both sides. Place on a baking dish and place in the oven for 15 minutes at 160 degrees. Tip/ Comment The presentation of this dish is excellent and the texture is amazing for children, adults and people with a lack of appetite. Me at 106

19 Chicken The importance of the chicken has changed throughout history. From a luxury only accessible to the highest social classes to a food with a less importance status. Nowadays, it is appreciated by all ages, social classes and cultures. You may cook it in many different ways, mixing herbs and spices to make the most of its flavour and nutritional value. It is always available, cheap and, when it is well packed, can be kept in the freezer for a year. Throughout the book it will be presented many ways of cooking the chicken leg. The chicken leg fillet does exist... It is our intention to bring it to the market in a permanent form and with a lot of impartiality, because it is an excellent meat, very tender, tasty, easy to digest and, basically, for all ages in all countries of the world. Me at 108

20 To de-bone the chicken leg, you must, first, remove the skin with the help of a well-sharpened pointy knife. Turn to the inner part of the leg with the thigh on the left side and cut along the bone without getting too deep, from one side to the other. Cut in the circular shape in the lower tip of the leg. Remove the sinews and the bone completely. Cut the bigger meat until you get the fillet of the chicken leg. Any gristle remaining will be dissolved with the heat. Tip/ Comment Place the bones and the skin in the oven with the onions, garlic and celeries until they turn golden. Then, bring to the boil with no salt to make broths and consommés. The chicken leg meat balls are wrinkled, soft on inside and very tasty. Meat pastries (hamburgers) made with chicken fillets are delicious; the breaded prepared in the oven in our version is great and the lasagne prepared with the base of the chicken leg is of the best quality. Our bet is your bet, to improve health and taste. Me at 109

23 Chicken grandma s style Ingredients maize porridge spinach 100 gr chicken breast 500gr small tomatoes 100gr asparagus 100 gr lemon juice 1 salt and olive oil q.b. Preparation method Corn mush: dissolve the middle thin texture corn flour in cold water, then simmer with a little salt, occasionally adding a little bit of butter. Slowly stir until you get a regular consistency. Spinach: wash, and then simmer until you get a green paste. Remove all the liquid and add a little salt and olive oil. Chicken breast: must be without any skin or bones, flavour it with lemon juice, herbs, salt and olive oil as desired. Place it on a casserole and cook in the oven or in the frying pan. The golden colour is achieved by increasing the heat. Asparagus: wash, then boil uncovered in order to keep the colour well green. Remove all the water and add butter to give a little flavour. You can wrap them with cured smoked ham. You can get a colour to decorate the dish and add flavour simmering with small tomatoes, olive oil, salt and a little of pepper. You can make a sauce based on herbs and thickened chicken stock to better flavour the dish. Me at 112

25 Chicken le lasa na Ingredients lasagne noodles 1 package chicken legs 8 parmesan cheese 100 gr sheep cheese 50 gr cottage cheese 240 gr fresh cream concentrate 250 gr concentrate tomato 250 gr spinach 200 gr white wine 2 tablespoon onion 1 garlic salt and pepper q.b. nutmeg q.b. Preparation method Remove the skin and bone from the chicken legs and finely mince. Sauté the minced chicken well with the onion, garlic, salt, pepper and nutmeg over low heat. Add the tomato paste and cook until tender. Remove from heat and add half of the cheese. In baking tray place a layer of cooked meat, another layer of lasagne sheets, and another layer of meat, another of lasagne sheets and so on ending with meat. Pour fresh cream on top, and distribute the cheese evenly. Bake for 25 minutes. Place lasagne in the oven for 2 minutes or until brown. Let cool for 15 minutes. Serve. Me at 124

27 Roast pork loin Ingredients pork loin 2kg pineapple 1 large onions 1kg garlic 3 cloves parsley 20gr salt and pepper q.b. vegetable broth Preparation method Rub the pork loin with garlic, salt and pepper. Wrap well and put in a pan. Finely slice the pineapple and place it on the top of the meat. Marinate for more 6 hours in the freezer. Turn the meat over every 15 minutes. Take the meat by the time to dish. Cut in big slices to the right side. When the sauce is ground or passed with the masher, add the meat. Tip/ Comment This rich sauce can garnish pasta, spaghetti, rice, vegetables, etc. perfectly. Me at 126

29 Pork loin with mushrooms Ingredients pork loin 500 gr mushrooms 500 gr red peppers 2 celery 1 stalk onion 1 large lemon salt and pepper q.b. Preparation method Marinate the pork loin in a mixture of olive oil, peppers, salt and pepper for several hours. Cover the dish and simmer. Do not add any liquid, just an ounce of tomato paste. Prepare the mushrooms (remove the skin by placing them in cold water, with drops of lemon and a pinch of salt). After drying them, chop the mushrooms and add them to the pork loin. Simmer for 15 minutes and serve. Tip/ Comment Add an ounce of parsley finely pricked if desired. Me at 128

31 Ossobuco with roasted peppers Ingredients veal ossobuco rosemary balsamic vinegar olive oil or butter q.b. herbs q.b. red peppers salt and pepper q.b. beef broth Preparation method First, prepare the veal ossobuco that you can get in a butcher through a purchase order or purchasing it on the day. Soak with rosemary, salt, pepper and some drops of balsamic vinegar. Make a beef broth with the cow bones. Braise the ossobuco garlic, then pour on the broth that you have cooked. Simmer for 40 minutes. The meat will become al dente, very tender. You can accompany with peppers, cornmeal mush, cooked vegetables, etc. Wash the peppers, remove the seeds with the help of a knife without damaging the pepper. Place in the oven, turn over after 15 minutes and cook for further 10 minutes. Remove from the oven, allow to cool and remove the skin will be easiest removed. Cut in shreds and serve. Tip/ Comment Pork ossobuco is also a good choice for those who appreciate pork meat. It is quite tasty and looks extraordinary. You can cook it in the oven with flavours as desired; you can also boil it with a small amount of liquid or place it in different sauces. Me at 130

Earth Day Recipes. Earth Day Cookies

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