Navigating Shifting Tides: My Personal Framework for Uncertain Times

 Watching the political and social landscape shift in real time makes it easy to for a mental fog of fear, isolation, exhaustion, and disorientation to build. The usual coping rules don’t fit when the ground shifts so dramatically.

The framework that really helps me cope and stay grounded is inspired by the 3-3-3-3 rule in disaster management. YMMV

I've learned to recognize autocratic tactics: fostering fear, promoting isolation, inducing exhaustion, and creating disorientation. My key is to actively counter these forces using their opposites. Here’s my cheat sheet:

• Fear → Courage & Calm: Act despite fear; clarity comes with calm.
• Isolation → Connection & Inclusion: Build diverse connections.
• Exhaustion → Vitality & Renewed Energy: Prioritize rest and self-care.
• Disorientation → Clarity & Focus: Seek reliable info, stick to values.

I apply a variation on the "3-Minutes, 3-Hours, 3-Days, 3-Weeks" model:

• 3 Minutes (Immediate Sanity): Breathe, ground myself, acknowledge feelings, and find tiny moments of calm.
• 3 Hours (Mental Shelter): Step back from constant distress. Limit toxic exposure. Engage in simple, comforting rituals. Basically "chop wood, carry water."
• 3 Days (Stabilizing & Connecting): Prioritize basic needs. Schedule engaging with the outside world. Proactively connect with others; connection is healing. Practice self-compassion.
• 3 Weeks (Sustained Engagement): Assess the bigger landscape. Identify my personal sphere of influence in this situation. Develop action plans. Actively seek stories of resilience. Focus on what I can do and my long-term goals, moving in the direction of my values. Watch for and avoid knee jerk reactions. 

This isn't a one-and-done solution, but a continuous cycle. My goal isn't to eliminate fear, but to build my capacity to respond effectively.

What do you think? What works for you? 

Roasted Texas Beets and Summer Squash Pasta

Last Sunday our friend Dana gave us a giant box full of organic produce from her garden. The beets were calling to me, as soon as I got home I roasted the biggest one up and made this fresh and light summer dish. I used the same bowl to toss the fresh veggies with seasonings and then at the end. The olive oil, seasonings, minced garlic, and the reserved pasta water come together to make a light sauce that lets the flavors of the garden fresh veggies shine through AND meant there were fewer dishes to clean up.  

Roasted Texas Beets and Summer Squash Pasta

• 1 large beet, cut in half and then sliced (about 1 pound)
• 2 yellow summer squash, sliced
• 2 tsp Italian Seasoning 
• 1 tablespoon Olive Oil
• 1 teaspoon salt or to taste 
• 2 cloves garlic, minced 
• 6 ounces dry pasta of your choice
• water according to pasta directions. Reserve one cup water after cooking
• 2 tablespoons Parmesan Cheese, shredded

Instructions

1. Cut the yellow squash and beet into slices, smaller slices cook faster. Add to a large bowl with olive oil and toss with the salt, pepper, and the Italian seasoning.  
2. Roast the vegetables in the air fryer at 380F until soft and browned, about 20 minutes. You may need to turn them at the half way point. 
3. Mince the garlic and place in the bottom of the serving bowl that the fresh veggies were tossed in. 
4. Cook the whole wheat pasta according to the package directions, reserving one cup pasta water when draining the pasta. 
5. Toss the hot pasta with the minced garlic and roasted vegetables. If it appears dry add the reserved pasta water, a tablespoon at a time. 
6. Serve with grated parmesan cheese on top. 
7. Take a pic and then realize no one at the table has Dana's phone number and we have to wait for Sunday to show her how good lunch turned out. 

Staten Island Memory: Insalata Caprese

On Sunday after church, open up your handy My HEB app, today's free coupon is for vine ripe tomatoes. Immediately flash back to lazy summer days in New York and sitting on the back deck in Staten Island and eating Insalata Caprese made from fresh mozzarella from Pastosa Ravioli and tomatoes and basil grown just feet away on the sunny side of the backyard. 

There's only one thing to do with this bounty: make Insalata Caprese. 

Insalata Caprese

Ingredients

• 3-4 medium size vine ripe tomatoes, preferably of the same size
• 1 ball of fresh mozzarella, approximately 8-10 oz 
• Handful basil leaves
• Large Grain Salt
• Fresh cracked black pepper to taste 
• 1 Tablespoon Extra Virgin Olive Oil
• 1 Tablespoon Balsamic Vinegar 

Instructions

1. Wash and dry tomatoes and basil, spin the basil dry or dry with a paper towel. 
2. Cut each tomato and the mozzarella ball into slices. 
3. Layer tomato, mozzarella and basil slices on a platter.
4. Sprinkle with black pepper and kosher salt.  
5. Drizzle with extra virgin olive oil and balsamic vinegar.  
6. Serve as a salad or as an appetizer.

Tips: 

• The mozzarella ball is easier to cut when it's chilled, but this dish is more flavorful at room temperature. If possible, prepare this dish first so the cheese has a chance to warm up and the flavors can meld. 
• I was taught to use the Italian flag as inspiration when assembling this dish, red-white-green, but I prefer to have the basil between the tomato and the basil, red-green-white, I feel like it's more flavorful that way. 

Puff Pastry Spanakopita

Today I was once again lucky enough to have Mita make lunch for us. To no one's surprise, lunch was out of this world amazing. Mita spent years onboard the Na'ia as their cook, her food is some of the best in Fiji. Now semi-retired to Rakiraki, she works as a private chef in homes on Volivoli and around Ra. Mita is fully vaccinated and boosted and is available for in home catering, call her at 276-5602. 

Puff Pastry Spanakopita

• 1 kg spinach, thawed and squeezed dry
• 1 onion, chopped
• 1 bunch green onions, chopped
• 3 tbsp butter
• 3 eggs, whites and yolks separated
• 200 g feta cheese, crumbled
• ¼ cup yogurt (double if no sour cream or use ricotta)
• ¼ cup sour cream (double if no yogurt or use ricotta)
• 2 tablespoons flour
• Salt and pepper to taste
• 6 sheets puff pastry

Used in this recipe: Colander, Baking trays, Parchment paper, pastry brush

1. Thaw the frozen spinach, leave to drain while you cook the onions. Squeeze thoroughly and set aside
2. In a skillet over medium heat melt the butter and cook the onions until soft and translucent, add to the thawed and squeezed dry spinach
3. While the onions, cook mix the feta, yogurt, sour cream, flour and egg yolks in a mixing bowl
4. Mix the egg whites together to make an egg wash and set aside
5. Then mix the spinach and onions into the feta/dairy and eggs, add salt and pepper to taste
6. Roll out one Puff Pastry sheet to roughly 12 inches square, score the sheet into 16 squares approximately 3x3 inches
7. Divide the filling in half in the bowl and then split one of those halves between the 16 squares
8. Fold each square over to form a triangle and then use a folk to crimp the edge
9. Chill for 30 minutes before baking.
10. Preheat oven to 350F/175C
11. Transfer the hand pies to a baking sheet, brush lightly with the egg wash and bake in a 350˚F/175C oven for 20-25 minutes or until lightly browned and cooked through
12. Repeat with the remaining puff pastry and filling

If freezing for later, stop after step 8, do not wash with egg. Freeze on a flat tray lined with parchment paper and transfer to a Ziploc bag within 24 hours. To cook let thaw in refrigerator and continue from step 10

Pad Thai

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A post shared by Amerika Garcia Grewal (@amerikaintl)

Prep: 40 mins Cook: 20 mins Total: 60 mins Servings: 6 Yield:6 servings

Ingredients

• 1 (12 ounce) package rice noodles

For the Sauce (Savory, Sweet, Salty, Tangy, Spicy)

• 2/3 cup tamarind pulp (~200 g) (see note)
• 1/3 cup fish sauce
• 3 Tbsp white sugar
• ½ tsp crushed red pepper
• 3 Tbsp lime juice or rice vinegar
• 1 Tbsp sweet chili sauce
• 1 Tbsp soy sauce
• 2 Tbsp peanut butter
• 2 Tbsp neutral oil

For the rest

• 1 Tbsp soy sauce
• ¼ cup rice flour
• 500g/1 pound boneless, skinless protein like pork, chicken, or prawns, cut into bite-sized pieces
• 3/4 cup sesame oil, divided
• 4 cloves garlic, minced
• 1 onion, sliced finely
• 1 red bell pepper/capsicum (125 g)
• 1 Tbsp paprika
• 2 carrots, grated
• 2 cups bean sprouts
• 1 chili pepper, minced
• 4 eggs, lightly beaten
• ¼ cup crushed peanuts
• 3 green onions, chopped
• ¼ cup cilantro, chopped
• 1 lemon, cut into wedges

Step 1

Soak your rice noodles in room temperature water for around 30 minutes before cooking. Hot water will turn your noodles into a solid mass, so be sure the water is cool. Drain noodles. 

Step 2

Stir the tamarind paste, sugar, and fish sauce in a small pot over medium heat until the sugars dissolve. Add the rest of the sauce ingredients and stir to combine. Taste for savory, sweet, sour, and salty notes in the sauce. Fish sauce will add umami, sugar is sweet, and the tamarind is sour. Adjust to taste. 

Step 3

Toss protein first in 1 tablespoon dark soy sauce, then in the flour, coating pieces evenly. Heat some sesame oil in wok over medium high heat. Place protein in the skillet, cook and stir protein until browned but not cooked through, about 5 minutes. Remove and keep warm. 

Step 4

Add some more sesame oil and heat, then add onions and capsicum, after a few minutes add the garlic, stir until fragrant.

Step 5

Add noodles slowly. Keep the noodles spread out in the pan as much as possible and slowly add sauce a little at a time until the noodles are soft and have soaked it up. If the noodles still don’t seem cooked, add a little water until they are softened. 

Step 6

When the noodles are softer, add the rest of the spices and vegetables (not the bean sprouts) and cooked protein along with sesame oil to keep everything moving. When the vegetables begin to soften, make a well in the center of the noodles. Add the last of the sesame oil to the bottom of the well, let heat, pour in the beaten eggs and scramble. Mix in with the noodles.

Step 7

Turn off heat, add bean sprouts and mix. Serve topped with crushed peanuts, chopped cilantro and wedges of lime

Have crushed peanuts, lime, dried Thai red pepper flakes, and fish sauce on the table. 

NOTE: You can get a ball of tamarind pulp at most markets in Fiji. In a small bowl add boiling water to the pulp and let sit until the water cools. Using your hand, mix the now cooled water with the softened pulp and remove the seeds, seed cases, and pod strings. A nice thick paste is desirable, so use the least amount of water necessary. If you can’t get tamarind paste then a commercial tamarind sauce will work, but decrease or eliminate the sugar in the recipe.  

Adapted from multiple recipes including: 

https://www.allrecipes.com/recipe/42968/pad-thai/

https://www.thai-foodie.com/thaifood/pad-thai-recipe/

Mita's Rourou soup

I’m a bit embarrassed to be asking Mita for such basic recipes, but her basics are always so delicious, I keep thinking there must be a secret ingredient or a special method. I think the combination of love and experience shows through in her food. Mita spent years onboard the Na'ia as their cook, her food is some of the best in Fiji. Now semi-retired to Rakiraki, she works as a private chef in homes on Volivoli and around Ra. Mita is awaiting her second Covid jab and is available for in home catering, call her at 276-5602. 

Mita’s Rourou Soup

INGREDIENTS

• 1 pot boiling water for blanching 
• ½ tsp baking soda
• 1 bundle fresh Rourou (if purchasing frozen, about 500g cleaned and trimmed taro leaves)
• 2 coconuts, grated and milked (or 1 can coconut cream)
• Cooking oil
• 1 onion, chopped
• 2 cloves garlic, chopped
• ½ tsp ginger, grated
• Salt to taste

DIRECTIONS

1. Blanch cleaned and trimmed rourou leaves, about 10 minutes in boiling water and baking soda, drain well in a colander, roughly chop before returning to pot.
2. In heated cooking oil, cook onions until translucent, add ginger, garlic, fry for two more minutes.
3. Add drained rourou and coconut cream. Let cook until soft. Salt to taste and blend. 
4. Serve hot, add additional coconut cream as a garnish if desired.

Mita's Lentil Soup

Mita spent years onboard the Na'ia as their cook, her food is some of the best in Fiji. Now semi-retired to Rakiraki, she works as a private chef in homes on Volivoli and around Ra. We call her a conversation killer because no matter how animated the discussion at the table is, her food is so delicious that we all fall silent when her food comes out. Mita is awaiting her second Covid jab and is available for in home catering, call her at 276-5602. 

Mita generously shared her recipe for Lentil Soup after one meal that met with rave reviews, unlike some of her other dishes this one is easily within my abilities as a home cook. 

Mita’s Lentil Soup

INGREDIENTS

• 1 Tbsp cooking oil
• 1 onion, chopped
• 3 cloves garlic, minced
• 1 tsp fresh ginger, grated
• 1 Tbsp turmeric powder
• 1 tsp cumin powder
• 1 tsp ground coriander
• ½ tsp chili powder
• 500 g Red Lentils
• 1 liter water, hot
• 1 carrot, grated
• 1 tsp salt
  Cilantro to garnish

DIRECTIONS

1. Heat oil in low consistency
2. Add onion, cook until translucent, then garlic and ginger. Sauté until aroma develops.
3. Add turmeric, cumin, chili, coriander. Stir for one minute, add lentils and carrots, stir well to combine.
4. Add the water and boil, uncovered, for 20 minutes, reduce to a simmer until the lentils are soft and break up. You may need to add additional water.
5. Garnish with fresh coriander and serve hot.  

Baked Gluten Free Yogurt Cheesecake

Finding ingredients here can be interesting, a couple of days ago a friend sent me a recipe for a yogurt cheesecake, I decided to give the concept a try today. The recipe I saw had no eggs, and I had eggs to use up, so after poking around a bit I came up with this. 

Baked Gluten-Free Yogurt Cheesecake

Crust:

• 1.5 cups quick oats, uncooked
• 1/2 cup sunflower seeds
• 1/2 cup Fiji sugar
• 76 g Rewa butter, melted
• 1 tsp Punjas chai spice blend 

might add some powdered ginger next time

FILLING

• 6 large eggs, yolks and whites separated
• 1/2 cup granulated sugar
• Juice of one large lemon
• Zest of one lemon
• 1 tablespoon vanilla extract
• 200 g Rewa butter, melted
• 2 tablespoons corn flour (corn starch)
• 1 cup gluten free flour*
• 2 tsp baking soda
• 1 Liter Rewa Yogurt

Add ¼ teaspoon salt if not using Rewa butter

THIS MAKES A LOT! If you're not using a 9" springform pan be prepared for the extra

TOPPING

(haven't yet decided on one yet) 

DIRECTIONS

1. For crust: Preheat oven to 350F/175C; pulse sunflower seeds and oatmeal in blender until roughly ground, combine all crust ingredients in large bowl, and mix well. Firmly press onto bottom and about 4 cm/1.5 inches up the sides of an ungreased 9 inch springform pan. Bake in oven for 15-20 minutes or until golden brown; let cool.
2. Filling: Separate eggs, whisk the egg whites with a mixer until they form stiff peaks. Set aside. (Do this first so you don't have to clean the beaters, if you do it last your beaters need to be clean and dry) 
3. Use a large bowl (same one the crust was in if you want) and combine the granulated sugar, egg yolks, lemon juice, lemon zest, vanilla extract, and the melted butter and beat until creamy, about 3 minutes. Add salt here if not using Rewa butter.
4. Add corn starch, flour, and baking soda and continue to blend on medium-high speed until the mixture is very creamy. Slowly add the yogurt to the mixture. Reduce the speed to medium low and blend well.
5. Fold the whisked egg whites into the mixture.
6. Pour the filling into the prepared springform and put the pan into a water bath.
7. Bake for 75 to 90 minutes until set and golden brown. The top might move a little bit but shouldn't jiggle a lot. Turn off oven and crack the door slightly for 30 minutes. Remove cake to counter and let cool until the cake is at room temperature. Remove the sides of your pan and continue to cool in the refrigerator for several hours until completely set. 

NOTE: Gluten free flours tend to be very thirsty. If you're using regular flour you may want to consider using Greek Yogurt or draining your yogurt and/or decreasing the eggs. Today my gluten free flour was 1/3 besan gram flour, 1/3 rice flour, 1/3 tavioka starch. 

Cool Down Tzatziki

One of my favorite dips on a hot day is Tzatziki. The dill and cucumbers grow well here in Fiji and yogurt is usually readily available in the stores. This comes together quickly, although the flavors are best if you let it sit for a few hours. 

 Tzatziki

• 250 g cucumber, grated (1 large)
• 4 cloves garlic, minced
• 1/2 lemon, juiced
• 1 tsp lemon zest
• *250g greek yogurt yogurt (~1 heaping cup)
• 1 Tbsp olive oil
• salt to taste (often not needed because of the salt in the cucumber) 
• 5 g fresh dill, finely chopped (about 1.5 Tbsp) 

* I like the flavors of the dill and cucumber to come through, for a less intense flavor you may want to add more yogurt. 

1. Grate the cucumber and spread around a colander, salt it heavily, and let drain for 30 minutes.
2. After 30 minutes squeeze out the grated cucumber, chop again if smaller pieces are desired. 
3. Stir together the yogurt, squeezed grated cucumber, minced garlic, lemon juice, and olive oil in a bowl. 
4. Add lemon zest, dill, salt, and pepper; whisk until smooth. 
5. Pour into a serving dish, cover tightly, and refrigerate for a couple of hours before serving.

Smooth out the day

Some days are jam packed and I find myself at my computer instead of taking a meal break. Today was one of them and I was flagging by midafternoon, this guilty pleasure smoothie helped with some of the rough edges -- although it doesn't have anything in it to be guilty about, it just feels so decadent. Bonus - after I had this midafternoon I was pumped enough to hike up and visit the neigh-bors. 

Guilty Pleasure Afternoon Pick Me Up

INGREDIENTS 

• 1 cup cold coffee (or 1 cup cold water + instant coffee)
• 1 cup frozen bananas
• 1 Tbsp Peanut Butter

DIRECTIONS

1. Blend
2. Serve cold. 

Here's another favorite - Spice blends are so much fun, I like the Tea Masala paired with pumpkin. 

Pumpkin Pie Smoothie

INGREDIENTS

• 1 cup yogurt
• 1 cup roasted pumpkin
• 1 Tbsp pumpkin seeds
• 1 Tbsp chopped dates (soaked in milk if I planned ahead) 
• 1 Tbsp Punjas Tea Masala 

DIRECTIONS

1. Blend
2. Serve cold. 

I like this guide from Prevention Magazine for mixing and matching, although my smoothies tend to stray from its suggestions.  

Frangelico Nutella Brownies

It's winter in the South Pacific, today we started talking about Christmas and the desserts and treats we enjoy in the winter. Fudge and brownies and rugelach and divinity and peanut brittle were all on the list. This was a favorite back when we could shop at duty free and I had a pantry with nutella in it. 

Frangelico Nutella Brownies

Prep 15 m Cook 25 m Ready In 2 h 40 m

INGREDIENTS

• 115 g / 1/2 cup butter 
• 60 ml / 1/4 cup hazelnut liqueur (such as Frangelico)
• 60 g / 1/4 cup chocolate-hazelnut spread (such as Nutella), or more to taste
• 1 cup all-purpose flour, sifted
• 1/2 cup unsweetened cocoa powder
• 1/4 teaspoon salt 
• 2/3 cup white sugar
• 1/3 cup brown sugar
• 2 eggs
• 1 teaspoon vanilla extract
• 1/2 cup semisweet chocolate chips (optional)

DIRECTIONS

1. Preheat oven to 375 degrees F (190 degrees C). Grease an 8-inch / 20 cm square baking pan or line with parchment paper. Parchment paper helps dense batters come out of the pan easily.
2. Melt butter, Frangelico (hazelnut liqueur), cocoa powder, and Nutella (chocolate-hazelnut spread) together in a small saucepan over medium heat, stirring occasionally, until starting to bubble, about 5 minutes. Remove saucepan from heat and cool slightly. This step cooks the cocoa, giving the dessert a richer flavor. If the Frangelico is added at the very end there will be a stronger alcohol flavor in the finished product. 
3. Whisk flour and salt together in a bowl.
4. Beat white sugar, brown sugar, eggs, and vanilla extract together in a large bowl using an electric mixer until smooth and creamy; slowly mix in butter mixture until smooth. Creamed butter and sugar make air bubbles that make the dessert lighter and less dense
5.  Stir flour mixture into butter-sugar mixture just until batter is combined; fold in (optional) chocolate chips. Pour batter into the prepared pan. Don’t mix the flour too much, a barely mixed dough is fluffier and lighter
6. Bake in the preheated oven until the top is dry and the edges have started to pull away from the sides of the pan, 25 to 30 minutes. Cool brownies in pan for at least 2 hours before cutting. The brownies should cook through, but just barely. Letting the brownies cool before serving will let them finish baking from within.  

Baked Mac & Cheese

Originally posted 17 July 2021

My quest to use up all the eggs continues. It was also rainy this morning so I felt the need for some comfort food in the Fiji cold weather. I thought about lasagna but didn't have the noodles, went with mac and cheese instead.

Baked Mac & Cheese

• 250g/8 oz pasta
• 2 onions, finely diced
• 2 cloves garlic, minced
• 200g shredded cheese
• 4 eggs
• 1 cup yogurt
• 1 cup milk
• 2 Tbsp butter (28g)
• 1 Tbsp yellow mustard (14g)
• 200g cauliflower, chopped
• 1 chili pepper, finely chopped
• black pepper

Topping

• 2 tbsp butter (28g)
• 1 cup bread crumbs
• 1 tsp paprika
• 1/2 cup chopped parsley

DIRECTIONS

1. Preheat the oven to 350 degrees F (175 degrees C). Lightly grease a 2-quart baking dish.
2. In a large pot of salted water, lightly boil the macaroni for about 5 minutes until half-cooked. Drain and toss with butter. 
3. Brown the onions and garlic. 
4. Whisk the egg, yogurt, milk, and mustard together. 
5. Place the lightly cooked macaroni, shredded cheese, and vegetables in the prepared baking dish. Pour the egg mixture over the macaroni, sprinkle with salt and pepper, and stir well. Press the mixture evenly around the baking dish.
6. Bake covered for 40 minutes. Uncover and add the buttered herbed bread crumbs for the last 20 minutes, or until the top is brown. Remove and let sit for 20-30 minutes before serving.

Eggy Potato & Onion Soup

 16 July 2021

An old favorite recipe that's been updated with eggs, perfect for a rainy winter night. 

Potato & Onion Soup

INGREDIENTS

• 1 Tbsp Rewa butter
• 2 onions, finely chopped
• 4 potatoes, large dice
• 250 g mushrooms, roughly chopped 
• 1/3 cup freekeh 
• 1 can of white beans, drained and rinsed
• Stock powder 
• 1.5 L water
• 4 egg yolks 
• Roughly chopped spinach or other tender greens 

DIRECTIONS

1. In a pressure cooker brown the onions in Rewa butter for about 5 minutes. 
2. Add the potatoes and mushrooms, cook until the mushrooms are tender but not soft, 2 or.3 minutes. 
3. Add the freekeh, white beans, and stock powder along with hot water to cover the ingredients and then some, about 1.5 L.
4. Securely close the lid and bring the pressure up, cook for 10 minutes at pressure. Quick release the pressure. 
5. Use some of the hot broth to temper the yolks by whisking a little of the hot broth into the eggs. Whisk constantly and vigorously as the hot broth is added. By keeping the eggs moving constantly, you raise the temperature of the eggs gradually, keeping them from cooking. Raising the temperature of the eggs protects them so that when the yolks are added to the pot or pan with the hot ingredient, they won’t cook or curdle.
6. Either stir the cut greens into the soup or serve the soup over the greens for the freshest flavor.

Watermelon Feta Salad

Originally posted 13 July 2021 

No feta in Rakiraki stores, but if there was I would love to make this. The salt in the feta against the sweet watermelon is just too good, and the watermelons in the market are amazing right now. 

INGREDIENTS 

• ~1 kg watermelon, rind removed and cut into chunks 
• 1 Tbsp/15ml juice from 1 lemon, plus 4 (2"/5cm) strips zest, removed with a sharp vegetable peeler
• 3 Tbsp/45ml extra-virgin olive oil, plus more for drizzling
• 1/4 cup/10g roughly chopped fresh mint leaves
• Up to 4 ounces (1 quart) arugula leaves (optional; see note)
• Kosher salt and freshly ground black pepper
• 4 ounces/110g feta cheese

DIRECTIONS

1. Place watermelon chunks in a large bowl. 
2. Finely chop lemon zest. 
3. Add lemon juice and half of zest to bowl with watermelon. 
4. Add oil, mint, and arugula (if using) and toss until watermelon is evenly dressed. 
5. Season lightly to taste with salt and pepper. (The cheese will add saltiness, so go light on the salt at this stage.)
6. Transfer salad to a wide, shallow bowl or a large plate and spread out evenly. Crumble feta over the top. Sprinkle with remaining lemon zest. Drizzle with more olive oil and a few grinds of black pepper. Serve immediately

Shredded Red Cabbage, Carrot and Mint Salad

Originally posted 12 July 2021 

This was a surprise success recipe. We needed something high in vitamin A&C and I looked up a recipe with what we had on hand. This was fast and easy and we had all the ingredients  and it was delicious! BTW, Supercook is an amazing app/site, I've enjoyed the suggestions it's made using ingredients we already have. 

Shredded Red Cabbage, Carrot and Mint Salad

INGEDIENTS 

SALAD

• 4 cups finely shredded red/purple cabbage
• 1 carrot , julienned
• Handful of mint leaves , roughly chopped

DRESSING

• 2 tbsp lemon juice
• 3 tbsp olive oil
• 1/2 tsp salt
• Black pepper

INSTRUCTIONS 

1. Combine Salad ingredients in a bowl.
2. Add Dressing ingredients, then toss to combine.

Green Papaya Lockdown Salad

Originally Posted 10 July 2021 

When I first got out to the farm and things were shutting down left and right around us because of Covid precautions I had trouble getting some basic items in Rakiraki. Eggs were from Volivoli peninsula, which was a containment zone, so there were none in the market. Things like yogurt and cheese came from Suva and in the first few days after the containment area was established cargo didn't always make it through the borders. I remember walking the farm looking at every tree and plant to see if it could provide our necessary calories. I had such a feeling of relief looking at the papaya trees, even though the fruits were green, I knew this was one option open to us in the days ahead. I like it all the time, it's not a lockdown-only option at our table.   

Green Papaya Salad 

INGREDIENTS

• 1 large or 2 small cloves garlic, peeled
• ¼ teaspoon salt
• 1 tablespoon dry-roasted salted peanuts, more for garnish
• 2 fresh bird chilies or serrano chilies, sliced
• ½ teaspoon raw sugar or white sugar
• 1 tablespoon dried shrimp (optional)
• 2 tablespoons fresh lime juice
• 1 to 2 tablespoons fish sauce (nam pla), to taste
• 2 plum tomatoes, 1 large round tomato, or 8 grape tomatoes, coarsely chopped
• ½ pound long beans, trimmed and cut into 1 1/2-inch lengths (optional)
• 1 small to medium green (unripe) papaya (see Note)
• Lettuce for serving (optional)

DIRECTIONS

1. In a blender or mortar, blend or pound garlic, salt, peanuts, chilies, sugar and shrimp (if using) into a paste. Transfer to a large bowl and mix in lime juice and fish sauce. Use a spoon (or the mortar) to lightly crush tomatoes and beans (if using), then add to bowl and mix lightly.
2. Peel and coarsely grate or shred papaya, discarding seeds and inner membrane. There should be 4 to 6 cups.
3. Add papaya to bowl and lightly but thoroughly toss together. Taste for seasoning. Mound in a bowl (if desired, line bowl with lettuce leaves beforehand). Sprinkle with peanuts and serve.

Tip - If green papaya is unavailable, use an equivalent amount of coleslaw mix (shredded cabbage and carrots).

What's your go-to food when options are limited?

Broiled Carambola (Star Fruit) and Date Salad

Originally posted 9 July 2021 

Friday. Today's recipe is from RPCV Judy, she and John grow the most amazing star fruit. I love the way they look and taste in green papaya salad or sangria or eaten out of hand, but today my love rose to new levels when I tasted a broiled starfruit. If you have to substitute for the starfruit you could try white seedless grapes sliced in half. 

Broiled Carambola (Star Fruit) and Date Salad

INGREDIENTS

• 4 ripe sweet carambola (starfruit), cut into 1/8 inch slices and deseeded, about 500g
• 3 Tablespoons lime juice
• 1 Tablespoon honey
• 8 dates, whole, pitted, cut into quarters
• 1 cup raw cashews
• pinch of saffron, snip and mix with lime juice
• 1 bunch arugula (optional)

DIRECTIONS

1. Preheat oven to broil on 500 F/260C
2. Toss together carambola, lime juice and saffron, honey, dates, and cashews.  Place mixture in a shallow ceramic baking dish.  
3. Place on top rack of oven for 5 minutes or until the carambola edges and cashews just become golden brown.  You should see some juices on the bottom of the pan.  
4. Remove from oven and let cool.  
5. Portion out arugula onto 4 salad plates and top with cooled carambola salad.

My oh-crap-we-need-to-feed-people go to salad

 My oh-crap-we-need-to-feed-people go to salad

• 2 cans different beans, rinsed and drained
• 1 can whole kernel corn, rinsed and drained
• Salt and Pepper
• Olive Oil Vinaigrette 

1. Mix and serve

Planned Version of the Same Salad 

• 1 can kidney beans, rinsed and drained
• 1 can garbanzo beans, rinsed and drained 
• 1 can whole kernel corn, rinsed and drained 
• 1/4 cup balsamic vinegar
• 3/4 cup olive oil 
• Salt and Pepper to taste
• 1 cucumber, thinly sliced 
• 1 red onion, thinly sliced 
• 1 cup fresh basil, roughly chopped. 

1. Add the solid ingredients in a large bowl, gently toss to mix. 
2. In a separate container mix the vinegar, oil, and herbs. 
3. Mix thoroughly and then pour over the salad, toss gently to mix.  

I'd love to hear how this turns out for you!

Gluten Free Chocolate Quinoa Cake

Originally posted 7 July 2021 

Definitely needing a distraction from the 791 new Covid cases today. Instead of what's happening in Fiji, let me tell you about this flourless chocolate cake we made with quinoa. Baking is a dark art, while I don't mess with the recipes the way I do with the stove top stuff, I did add a teaspoon of instant coffee to this. It came out oh so good, and I think I need to make it again soon. 

Prep: 15 mins Cook: 40 mins Additional: 30 mins Total: 1 hr 25 mins

Ingredients

• 2 cups cold cooked quinoa (1 cup quinoa, 2 cups water)
• ¾ cup melted butter
• 4 eggs
• ⅓ cup milk
• 1 ½ teaspoons vanilla extract
• 1 cup sugar
• 1 cup cocoa powder
• 1 ½ teaspoons baking powder
• 1 teaspoon baking soda
• ½ teaspoon salt
• ½ cup chocolate chips
• ½ cup chopped pecans (Optional)
• 1 tsp instant coffee 

Directions

1. Preheat oven to 350 degrees F (175 degrees C). Grease a rectangular 9x13 cake pan.
2. Blend quinoa, butter, eggs, milk, and vanilla extract together in a blender until smooth. Seriously, blend that quinoa until it's smooth as can be. 
3. Combine dry ingredients sugar, cocoa powder, baking powder, baking soda, and salt together in a large bowl. Stir blended quinoa mixture into sugar mixture until batter is well combined. Fold chocolate chips and pecans into batter; pour into the prepared pan.
4. Bake in the preheated oven until a toothpick inserted in the center of the cake comes out clean, 40 to 45 minutes. Cool cake on a wire rack.

One Pot Chickpea and Pumpkin Pasta

Another vegan recipe until the end where we topped it with cheese. Dessert was banana pudding from Judy's 4th of July care package, thank you Judy for sharing this taste of home with us 

One Pot Chickpea and Pumpkin Pasta

Prep Time: 15 mins Cook Time: 30 mins Total Time: 45 mins Yield: 6

INGREDIENTS

• 1 red bell pepper, diced
• 1 cup dried chickpeas (soak the night before)
• 1 can diced tomatoes
• 3 garlic cloves, sliced
• 2 tbsp extra virgin olive oil
• 1 1/2 tsp sweet paprika
• 3/4 tsp ground turmeric
• 1/2 tsp ground cumin
• 1 chili pepper, finely diced
• 1/8 tsp ground black pepper
• Stock powder 
• 4 1/2 cups of water
• 2 cups pumpkin, diced
• Salt to taste
• 250g pasta 
• 4 cups packed baby spinach
• Fresh parsley for garnish (optional)
• Parmesan cheese for garnish (optional)

INSTRUCTIONS

1. Toast spices, saute onions, bell pepper, and garlic in olive oil.
2. Add the tomatoes, water, and stock powder and pressure cook chickpeas for 20 minutes.
3. Bring pressure down, add salt, pasta and pumpkin, water if needed, boil for 10 minutes or until the pasta is al dente and the pumpkin is soft.
4. Remove from heat and add the spinach, toss to wilt the greens and serve with a garnish of parsley and parmesan cheese.