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In the Kitchen: Locrio De Pica-Pica and Green Tea with Vanilla Infused Coconut/Almond Milk

In this episode, learn how to make LOCRIO DE PICA-PICA and Green Tea with Vanilla Infused Coconut/Almond Milk.

Cooking in the Kitchen is Rodolfo R. Poun the CEO, Quadra Group International and Chairman, Diaspora & Development Foundation.

 

 

LOCRIO DE PICA-PICA (RICE AND SPICY SARDINES)

  • Ingredients:
  • 5 cans of sardines (4 oz each)
  • 1 onion sliced thinly
  • 2 red Thai chili peppers
  • 1 cup of tomato paste
  • 5 tbs of olive oil
  • 3 sprigs of chopped cilantro
  • 3 cloves garlic
  • ¼ cup diced bell peppers
  • 1 diced medium carrot
  • ¼ cup sliced celery stalk
  • ⅓ cup peas
  • 1½ teaspoon salt
  • 3 cups of brown rice

Budget Corner:

  • If you are looking to eat healthy on a budget your pantry cannot be missing sardines! Sardines are one of the fish with the highest levels of omega-3, and one of the lowest levels of mercury (remember smaller fish usually contain less mercury). All this while usually costing less than a dollar per can!
  • Pro tip: you can buy sardines in bulk and store them. Having a variety of healthy foods with a long shelf life can significantly decrease costs by decreasing food waste.
  • As always you can also easily plant leftover fresh herbs such as thyme and basil from the grocery store with stems attached, for an endless supply!

Method:

  • Drain the sardines and add them to a deep bottom pot with 3 tbs of olive oil at low heat.
  • Add the cilantro, garlic, celery, onion, carrot, peppers, peas and chili peppers. Stir for two minutes and then add half the sardines and mix.
  • Increase the heat to medium and add the tomato paste.
  • Add water and once it starts boiling add the rice and stir frequently.
  • When all the liquid has evaporated, add the remaining sardines and mix. Cover and simmer over very low heat.
  • After 15 minutes uncover, stir, and add the remaining oil. Cover again. After another 5 minutes try the rice, if necessary, cover and simmer another 5 minutes.
  • Serve in a bowl.
  • Add optional avocado slices and enjoy!

Why is this dish great for us?

Why it’s great for you: Healthy has never tasted so delicious! With the combination of omega-3s from the fish and fiber from both the vegetables and the brown rice, this dish truly packs a health punch. Both omega-3s and fiber intake have been linked to heart health and a lower risk of heart disease and stroke. (1,2,3)

But it’s not just about what you eat – it is also about HOW you eat it. We will be lightly sautéing and boiling our food today because it is a great alternative to frying, which, in frequent amounts, has been linked to a higher risk of adverse health events. (4) This is because fried foods are high in saturated and trans fats, which can increase our blood lipids and put us at a greater risk for heart disease. (5)

Additionally, instead of using condiments that are high in saturated fats or trans fats such Maggi cubes, coconut milk, butter, lard, palm oil or hydrogenated oils, we have added flavor with fresh herbs and spices. This simple change not only makes our meal less calorie-dense and helps us maintain a healthy weight, but also adds health benefits. Research has given us evidence that herbs and spices pack antioxidant and anti-inflammatory effects. (2)

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3712371/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5579650/
https://pubmed.ncbi.nlm.nih.gov/24929874/#:~:text=Conclusions%3A%20Our%20results%20indicate%20that,fibers%20have%20the%20similar%20effect.
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4632424/
https://pubmed.ncbi.nlm.nih.gov/34649831/
https://pubmed.ncbi.nlm.nih.gov/30651162/#:~:text=Spices%20and%20herbs%20such%20as,heart%20and%20respiratory%20system%20diseases.

 

 

Green Tea with Vanilla Infused Coconut/Almond Milk

Ingredients:

  • One green tea bag or one serving scoop of dried green tea leaves
  • 8-10 ounces of water
  • 1-2 tablespoons of almond milk/coconut creamer (vanilla flavor if available)
  • 1 or 2 drops pure vanilla essence or one vanilla bean (may also use vanilla bean paste)
  • Cinnamon powder for garnish
  • Coconut or date sugar for additional sweetness (optional)

Budget Corner:

  • Vanilla extract is an affordable way to add flavor without adding extra sugar to both desserts and drinks. A $4 Pure Vanilla Extract (1 oz) from Walmart can make up to 300 servings of our Infused Green Tea!
  • Making our tea from a tea bag instead of buying it pre-bottled not only allows us to better control the amount of sugar we consume but could also help us save by an incredible amount. A $2.48 box of 40 teabags at Walmart would allow us to spend ONLY 6¢ on each cup. Win-win!
  • You can also buy, cut and store cinnamon sticks in the freezer to minimize food and monetary waste.

Method:

  • Boil water, vanilla bean/essence, and tea leaves
  • Strain and pour into a cup and add creamer (Tip: the creamer already contains sugar, add date or coconut sugar sparingly as needed)
  • Top with cinnamon powder and enjoy!

Why is this drink great for us?

It limits added sugars and is rich in antioxidants.

Not only does freshly brewed green tea have several potential health benefits, but it also allows us to follow the recommendation to limit calories from added sugars to no more than 10% each day. Both the green tea and the unrefined date sugar contain antioxidants, which have potential protective benefits in cardiovascular health. (3) In the US sugary drinks are the number one source of added sugars in our diet, representing almost half of all added sugars we consume. But by making this drink instead of buying a pre-sweetened tea, we can control the amount of sugar we add, which is another important factor in maintaining our health. (4)

https://pubmed.ncbi.nlm.nih.gov/26234792/
https://pubmed.ncbi.nlm.nih.gov/24493081/