Masa Turnovers

Ingredients

Filling

• 1 large Onion (chopped)
• 1/2 cup Mushrooms (chopped)
• 2 cups Broccoli (chopped)
• 1 tsp Garlic powder
• 1 tsp Oregano
• Sea salt to taste
• 1 Tbs Olive oil
• Oil for frying

Dough

• 1 cup Masa
• 1 cup unbleached All Purpose flour
• 1 tsp Sea salt
• 11/3 cup warm Water

Directions

In a pan, heat olive oil. Add onions, mushrooms, broccoli, garlic powder, oregano and sea slat. Cook for 10 minutes or until vegetables are slightly soft. Set aside

In a bowl, add masa, flour, sea salt, and water. Add water a little at a time. You may or may not need all the water. The dough should not be too wet. When touched it should not stick to your hand. 

Flour your surface, take a small piece and roll it out. Add a small amount to center. Fold dough over and flip edges to close.  

Heat oil in a pot and cook masa turnovers until golden brown.

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Onion Mushroom Sandwich

Ingredients

• 1 large Onion (sliced)
• 2 cups sliced Baby bella mushrooms
• 1 Garlic clove (chopped)
• Sea salt (to taste)
• 1 tsp Cayenne pepper
• 1 Tbs Soy sauce
• 1 Tbs Olive oil
• 3 Tbs Water

Directions

Heat oil in a pan. Add onions and mushrooms. Add salt, cayenne pepper and cook for 10 minutes or until onions are caramelized. Then add soy sauce and water. Cook for 5 minutes and serve with wheat bread and toppings of your choice.

This is a simple sandwich that gets tastier the more creative you get with your toppings. Go wild!

Some Health Benefits

Onions support brain, blood, heart, cell, liver and respiratory health. They are useful as a detox. The tomatoes boost eye, blood, heart and kidney heath. Avocados nourish the heart, blood and cell systems. 

I served this sandwich with carrots (good for liver, eye, heart and blood), string beans (for cell, heart, blood and digestive health) and baked potatoes (for cell, blood, digestive and immune system health). 

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Baked Mushroom Brown Rice w/ Cabbage

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Ingredients

• 1 ½ cup Brown rice
• I cup Mushrooms
• 2 cups Vegetable broth
• 3 Tbs Olive oil
• 1 tsp Thyme
• 1 tsp Garlic powder
• 1 tsp Onion powder
• 2 tsp Curry powder
• 2 tsp Cayenne pepper
• 1 tsp dry Parsley (optional)
• Sea salt (optional)
• 1 medium Cabbage (cut center piece out and slice)
• 1 medium Onion (sliced)
• 1 medium Green pepper(sliced)
• 1 cup Baby carrots
• 1 Garlic clove(chopped)
• ½ cup Corn

Directions

Baked Brown rice

Preheat oven to 375 degrees

In a pot heat 1 tablespoon of olive oil. Add rice. Add garlic, onion, curry powder, 1 tsp cayenne pepper and salt. Cook for 5 minutes or until rice turns slightly brown. Transfer rice to an 8-inch pan. Add vegetable stock, mushrooms and parsley. Cover with aluminum foil. Bake for 30 minutes.

Cabbage

Heat 2 tablespoons of olive oil in a pan. Add onions, green pepper, carrots, garlic, corn, cabbage, 1 tsp curry powder, thyme, 1 tsp cayenne pepper and salt. While cooking cabbage, add water (a tablespoon at time) if needed to control the temperature. Cook until tender. Make sure you stir frequently and cook at medium heat to prevent cabbage from burning. (Burnt cabbage isn't very tasty!)

Some Health Benefits

Mushrooms are known to boost the immune system and support heart health. Mushrooms are also help in repairing damaged cells - making them useful against inflammation and some cancers.

Parsley also supports the immune system and helps the organs fight cancers and inflammation. It also useful in ensuring bone, joint, blood, heart, nervous system and digestive system health.

PLEASE EXPLORE OTHER SOURCES TO ENRICH UNDERSTANDINGS OF NUTRIENTS