All posts by Pat

Brazilian Fish Soup (Moqueca)


  • 1 small yellow onion, chopped, divided
  • 1 green onion (white and green parts), chopped, divided
  • 1 inch fresh ginger, peeled and minced, divided
  • 4 cloves garlic, minced, divided
  • 6 Tablespoons coconut (or olive) oil, divided
  • 4 Tablespoons chopped cilantro, divided
  • 1¼ pounds cod, cut into bite sized pieces (I buy wild-caught frozen cod at Sam’s)
  • 1-1/3 cups chopped organic bell peppers (red/orange/yellow)
  • 2 cups organic chicken stock or broth
  • 1 (14 ounce) can coconut milk
  • 2 Tablespoons organic tomato paste
  • 1 Tablespoon lemon juice
  • ⅓ cup canned or jarred hearts of palm, drained and sliced
  • 2 small Roma tomatoes, seeded, and diced
  • 2 Tablespoons fish sauce
  • 1 teaspoon freshly ground black pepper


In a shallow bowl, mix together half of the green onion, half of the yellow onion, half of the ginger, half the cilantro, half of the garlic, and 4 Tablespoons of oil. Add the chunks of fish and toss to coat. Cover with plastic wrap and place in the fridge for 3 hours.

Minutes prior to cooking, remove the fish from the fridge to let it come to room temperature. Preheat your oven to 350 degrees Fahrenheit. Lay out your fish on a large baking sheet and pour the lemon juice on top. Season with salt and pepper. Set aside.

Add the remaining 2 tablespoons of oil to a large Dutch oven set over medium heat. Add the remaining green and yellow onions to the pan along with the bell peppers. Cook, stirring occasionally, for 3 minutes until softened.

Add the remaining garlic and ginger to the pan and sauté for one minute. Pour in the chicken broth and let it come to a full boil. Add the coconut milk and tomato paste and return to a boil. Immediately lower the heat to medium-low or so and gently simmer the sauce while you prepare the fish.

Place your tray of fish in the oven and bake until the fish is almost but not quite cooked through, 8 to 12 minutes (depending on thickness).

Add the almost-cooked fish and cooking juices into the simmering broth. Cover the pan, reduce the heat to low, and simmer until the fish is soft and tender, 5 to 7 minutes.

Uncover the pan, add the hearts of palm and tomatoes, and cook, stirring occasionally, for 2 minutes.

Stir in the fish sauce and black pepper, then serve topped with the remaining fresh cilantro.

(This soup takes some time to make, but it’s delicious)

Organic Zuppa Toscana Soup

  • 1 lb Italian sausage (buy organic if possible)
  • Several small purple potatoes, sliced 1/4 inch, to make about 1-1/2 to 2 cups
  • 1 large onion, chopped
  • 4 slices of bacon, cooked and crumbled (no nitrates)
  • 2 large garlic cloves, minced
  • 1 cups organic swiss chard or kale, chopped in 1 inch pieces
  • 1 large carton organic chicken broth
  • Salt and pepper to taste
  • 1 cup water
  • 1 cup heavy cream (organic)
Crumble uncooked sausage into small pieces and brown in ceramic skillet.  Add to crock pot, along with chicken broth and water.  Stir then place onions, potatoes and garlic in the pot.  Cook on high until potatoes are tender.  Add bacon pieces, salt and pepper to taste.  Cook for another 10 minutes or so.  Turn off crock pot and add kale/chard.  Put lid back on and let set until greens are wilted.  Add cream right before serving and stir.  Serve and enjoy

Raw Red Cabbage Cole Slaw

Organic Ingredients if possible:

  • 1 purple cabbage, sliced into ribbons
  • 2 bunches green onions, diced
  • 1-2 medium Roma tomatoes, seeded and diced
  • 1 cucumber, diced
  • 1 cup greek olives, diced
  • 4 oz crumbled organic feta cheese
  • 1⁄2 c fresh oregano, chopped
  • 2 tbsp olive oil
  • Juice of one lemon
  • 1 clove garlic
  • 3 tbsp pine nuts (optional topping)

1. Combine cabbage, onions, tomato, cucumber, olives, feta, and oregano.
2. Combine olive oil, lemon juice, and garlic. Wisk to mix.
3. Pour dressing over vegetables and toss.
4. Top with pine nuts, if desired

Chickpea Tomato Salad with Feta

• 1 can chickpeas, drained and rinsed
• 1-1/2 cup tomato, seeded and diced
• 1/2 -3/4 cup feta, cubed
• 1/4-1/2 cup red onion, diced
• 1 tablespoon finely chopped mint
• 1 tablespoon finely chopped basil
• 1-1/2 tablespoon lemon juice
• extra virgin olive oil, to taste
• sea salt and freshly ground pepper, to taste

1. Combine the onions and tomatoes in a bowl, drizzle with lemon juice and olive oil. Then add salt and pepper.
2. Add chickpeas, feta and very finely chopped or diced herbs.
3. Mix well, adjust seasoning and place in refrigerator for at least 20 minutes. Salad will marinate and flavors will continue to develop.
4. Serve and enjoy!

Black Quinoa Salad with Black Beans and Mango


  • 1 mango, peeled and diced small
  • 1 red pepper, seeded and diced
  • 1 cup chopped scallions
  • 1 cup chopped fresh cilantro
  • 2 tablespoons red wine vinegar
  • 2 tablespoons grapeseed or olive oil (I used EVOO)
  • 1/4 teaspoon salt
  • 2 cups cooked black quinoa (or a blend) cooled
  • 1 1/2 cups black beans, drained and rinsed ( a 15-ounce can)


Combine the mango, red pepper, scallions, and cilantro in a mixing bowl. Add the red wine vinegar, oil, and salt and stir to combine. Add the quinoa and stir until everything is well incorporated. Fold in the black beans. Serve immediately or let it sit for a bit to let the flavors meld.

Chocolate-Caramel Brownies

  • 40 caramels (almost 14 oz pkg)
  • 1 pkg Duncan Hines Swiss chocolate dry cake mix
  • 1 5-oz can evap milk
  • 1 6-oz pkg semi-sweet choc chips
  • 1-1/3 sticks melted butter
  • 1 c chopped walnuts or pecans

In double boiler,melt caramels with 1/3 c evaporated milk (keep hot over hot water until ready to use).  Mix rest of evap milk, melted butter into dry cake mix.  Take ½ or 2/3 of batter and pat into greased and floured 9×13 pan.  Bake 350 for 6 min.  Remove from oven – sprinkle with choc chips.  Sprinkle nuts over top.  Pour caramel over cake mixture before the nuts.  Pinch small pieces of remaining batter and sprinkle over cake in pan.  Bake 18 min longer.  Place cake in frig 30 min to an hour until firm enough to cut into squares.  Place in 2-1/2” cups for easier handling.

The best brownies you’ll ever eat…

Broccoli Salad

  • 5 cups chopped fresh broccoli
  • ¼ c chopped red onion
  • ½ cup raisins (optional)
  • 2T sugar
  • 3T vinegar
  • 10 slices bacon, cooked crisp and crumbled
  • 1 c sunflower seeds (plain or salted)
  • 1 c real mayo

Combine broccoli,onion and raisins.  Mix sugar, vinegar and mayo.  Pour dressing mixture over salad.  Toss well and refrigerate.  Just before serving, toss bacon and sunflower seeds with salad. 

Chicken Tortilla Soup

  • 1-1/2# boneless chicken, cooked and shredded
  • Doritos
  • 1 15-oz can whole tomatoes
  • Shredded Cheese
  • 1 10-oz can enchilada sauce
  • 1 medium chopped onion
  • 1 4-oz can chopped green chilies
  • 1 clove garlic, minced
  • 2 c water
  • 1 can chicken broth
  • 1 t. cumin
  • 1 t. chili powder (or less, if desired)
  • 1 t. salt
  • 1/3 t. black pepper
  • 1 bay leaf
  • 1 pkg. frozen corn
  • 1 T. dried cilantro

Combine all ingredients in crock pot and let simmer all day.  Serve over crushed Doritos and top with grated cheese.

If you’re in a hurry, substitute a roasted chicken from Whole Foods instead of cooking my own chicken.  Also, for more flavor, use free range chicken broth instead of water.