EATING WELL AROUND THE WORLD: Week 1: Artichokes Istanbul-Style - WSU HRS
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EATING WELL
AROUND THE WORLD: 12
SERVINGS
Week 1:
Artichokes Istanbul-Style
INGREDIENTS: DIRECTIONS:
6 whole artichokes 1. Preheat the oven to 375°F.
2. Trim the stem end halfway off each artichoke with
Salt and pepper to taste
a serrated knife, and then cut the top third of each artichoke
2 tablespoons flour off. Pull off the dark green outer leaves with your fingers,
¼ cup honey stopping when you can see the tender yellow leaves.
With a paring knife, clean and shape the base of the
¼ cup freshly squeezed lemon juice
artichoke by trimming it down and removing most of the
1 cup extra-virgin olive oil dark green color. You’ll want to keep the shape of the
1 cup dry white wine artichoke but pare it down uniformly. Split each artichoke
in half lengthwise and remove the fuzzy insides by
12 cloves garlic, peeled, cut in half
scraping them out with a small teaspoon.
4 scallions, root ends trimmed,
3. Season both sides of each artichoke with salt and
finely chopped pepper and then place the artichokes cut-side down
in a heavy roasting pan or Pyrex dish.n to 375°F.
¼ cup chopped fresh dill
4. In a small mixing bowl, whisk the flour with the
honey, lemon juice, and olive oil and pour this mixture
over the artichokes. Add the wine and garlic to the pan
and cover it tightly twice with foil.
5. Bake the artichokes for 30 to 40 minutes, until they
are cooked through. Some of the liquid will evaporate
and slightly glaze each artichoke. Sprinkle the artichokes
with scallions and dill and serve them warm or at room
temperature with any extra braising liquid for dipping,
along with extra salt and pepper.
Recipe from the book Spice – Flavors of the Eastern Mediterranean,
by Ana Sortun, published by Regan Books/Harper Collins.EATING WELL
AROUND THE WORLD: 4
SERVINGS
Week 2:
Suya
INGREDIENTS: DIRECTIONS:
1 pound sirloin*, cut into 1 inch cubes 1. In a food processor, combine onion, garlic, peanut
butter, tomato paste, olive oil, harissa powder, and sea salt.
1 small oniom
Continue to blend until the mixture is combined and smooth.
2 garlic cloves 2. Transfer the sauce from the blender to a large bowl.
2 tablespoons peanut butter, unsalted Add the beef to the sauce and toss to coat. Cover and
refrigerate for 20 minutes up to overnight to allow the beef
1 tablespoon tomato paste
to marinade.
1 tablespoon olive oil 3. When ready to grill, thread the beef onto wooden or
2 teaspoon harissa powder** metal skewers. Pour any leftover marinade on top of the
beef kabobs.
1 teaspoon fine sea salt 4. Heat the grill to medium-high heat, and grease the grill
Cooking spray with cooking spray. Cook on the preheated grill, flipping
once, until meat is browned, or an internal temperature of
*Alternatively chicken or shrimp
155F about 10-15 minutes, if using beef (chicken cook to
**Harissa is a hot chili paste that is 165F or shrimp to 145F).
commonly found in North African cooking, 5. Can be served in pita, on a bed of rice or cuscus.
Recipies vary from country to country, Suya a popular dish of West Africa, and it’s called Seree in Sierra Leone where
and even grandmother to grandmother, the author lived. It’s basically spicy skewered beef that’s made with a tomato and
but here is a simple recipe: peanut blend. This dish originated in Nigeria and they call it the epitome of
1 tsp ground paprika, 1 tsp ground coriander, West African street food. The beef kabobs are very popular in Nigerian barbecue.
½ tsp ground cumin, 1.5 tsps. dried mint,
1 tsp garlic powder, 1 tsp caraway seeds,
½ tsp chilli flakes, ¼ tsp ground cinnamonEATING WELL
AROUND THE WORLD: 4
SERVINGS
Week 3:
Puerto Rican Gazpacho
INGREDIENTS: DIRECTIONS:
1-2 roma tomatoes, chopped 1. Cook the cod in a pan on the stove top with a drizzle of
1 medium white onion, chopped extra virgin olive oil over medium heat with a sprinkle of salt
and pepper.
1 avocado, chopped
2. Add the onion to the pan.
Extra virgin olive oil 3. Remove cooked cod, chop, and add to small bowl
with onion and chopped avocado and tomatoes, salt and
Salt and peper
pepper to taste
1 boneless cod fillet 4. Cook pasta and mix into bowl (optional) or add plantains!
Optional: pasta or plantains If adding plantains, remove peel, clean them, and cut length
wise.
5. Soak plantains in salt water 3-5 minutes.
6. Add to airfryer with a drizzle of extra virgin olive oil at
400 degrees Farenheit until crispy.
7. To to dish and enjoy!EATING WELL
AROUND THE WORLD: 2
SERVINGS
Week 4:
Easy Pan Fried Indian Chickpeas
INGREDIENTS: DIRECTIONS:
1/2 tablespoon of oil 1. Heat the oil in a frying pan, when hot add the chickpeas.
2. Saute the chickpeas until warmed through.
1 can of rinsed chickpeas
3. Add chilli powder of choice and fully coat chickpeas.
Spicy option: 1 tablespoon spicy Indian 4. Add salt, and lemon, and stir.
chilli powder or milder : 1/2 tablespoon 5. Remove pan from heat, toss in cilantro and serve
immediately.
of paprika and 1/2 T of chilli powder
A squeeze of fresh lemon juice
1/3 cup of chopped cilantro
Salt to tasteEATING WELL
AROUND THE WORLD: 2 cups
SERVINGS
Week 4:
Indian Yogurt Salad- Raita
INGREDIENTS: DIRECTIONS:
2 cups of plain greek yogurt 1. In a medium sized bowl, take the onion, and squeeze
1 cucumber diced in 2 inch cubes them into the bowl, then place the onion in the bowl
2. Now add the cucumber, tomato, and cilantro
1 tomato diced in cubes
3. Mix all together
1/4 of a white or red onion cut into half
4. Add the yogurt, salt and lemon/lime juice, mix until
moon shape the vegetables are fully coated
Lemon or lime squeeze 5. Cover with plastic wrap, and let sit for 30 minutes
1/2 cup chopped cilantro 6. Enjoy as a side dish with any meal
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