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MIDDLE EASTERN Meatballs: 1 pound ground turkey 1 large zucchini, coarsley grated (scant 2 cups/200g) 3 green onions, thinly sliced 1 large egg 2 tablespoons chopped mint 2 tablespoons chopped cilantro 2 garlic cloves, crushed 1 teaspoon ground cumin 1 teaspoon salt 1/2 teaspoon freshly ground black pepper 1/2 teaspoon cayenne pepper about 3 1/2 teaspoons olive oil

Sour Cream & Sumac Sauce: Scant 1/2 cup (100g) sour cream Scant 2/3 cup (150g) Greek yogurt 1 teaspoon grated lemon zest 1 tablespoon freshly squeezed lemon juice 1 small garlic clove, crushed 1 1/2 tablespoon olive oil 1 tablespoon sumac 1/2 teaspoon salt 1/4 teaspoon freshly ground black pepper

First make the sour cream sauce by placing all the ingredients in a small bowl. Stir well and set aside or chill until needed. Preheat the oven to 425F In a large bowl, combine all the ingredients for the meatballs except the olive oil. Mix with your hands. Using a large spoon, scoop and form into about 8 patties. Pour enough oil into a large frying pan to coat. Heat over medium heat until hot, then sear the patties on each side. Be careful they ail not be firm. Cook for about 4 minutes, adding oil as needed, until golden brown. Carefully transfer the patties to a baking sheet lined with waxed paper and place in the oven for 5 to 7 minutes, or until just cooked through. Serve warm or at room temperature, with the sauce spooned over or on the side. ** For a dairy-free option use dairy free yogurt and skip the sour cream ** / sub cayenne pepper for ground chili pepper if you need

Greekish Salad 1 english cucumber cubed / diced 4 roma tomatoes cubed / diced 3 stalks green onions finely sliced 1 tbs olive oil 1 cup large shredded green / romaine lettuce 1 lemon juiced 1 clove garlic finely chopped sea salt to taste *pitted kalamata olives optional *dill / chopped cilantro optional Place oil, salt and lemon juice in bowl, add onions and cucumbers, toss and set for couple minutes. Add tomatoes and lettuce. Toss and serve. Add more sea salt to taste. Add optionals if you prefer. We can put this in the back at the end (I will give credit to whoever): Some recipes are original others were used for inspiration and altered in some way Thanks /jerusalem cookbook


1 whole chicken cut in main parts 1 1/2 tbl coconut oil 4 garlic cloves chopped 1 med onion chopped 1/2 yellow bell pepper sliced 3/4c chicken stock (low sodium) 3/4c coconut milk 3tbs tomato sauce /3 roma tomatoes chopped

2 bay leaves 2 green onions sliced salt and pepper to taste 1 ripe plantain (blackened skin) / frozen plantains (6 pieces) *optional cooking wine *chopped cilantro for garnish *lime for washing chicken

Rinse & clean chicken in water with lime juice from one lime, pat dry Use salt / pepper/garlic/1/2tb coconut oil and rub on chicken cover and marinade for 15-30mins Use the rest of oil after 15 mins and brown the chicken Remove chicken and saute veggies - onions/peppers/green onions/ until softened Add ginger for 1 minute then add chicken stock, coconut milk, tomatoes (or sauce), bay leaves bring to low boil Reduce heat to low, add chicken and simmer until tender (about 30min) Add plantains and simmer for 15 mins more Serve over rice and with a green salad (anything green lettuce, zucchini, cucumbers, etc.)


Fish: 2 lb salmon fillets Olive oil Salt and pepper

1 chicken or vegetable bouillon tablet 2 cups coconut milk 1/2 cup heavy cream (*can omit for low cal) Cayenne pepper to taste

1/2 teaspoon ground cumin 1/8 tsp smoked paprika Coconut-Saffron Sauce: 1 tbs butter 1/4 cup chopped onion 1 garlic clove, finely chopped

Large pinch saffron Chopped cilantro for serving

Preheat the oven to 400째 F. Place the salmon fillets in a large baking dish. Drizzle olive oil and season each fillet with cumin, salt and pepper. Place the baking dish in the oven and bake for 15 to 20 minutes or until the salmon is cooked through. While the fish is cooking make the sauce:In a medium saucepan melt the butter. Add the onions and cook for 3 minutes, stirring often. Add the garlic and cook for 1 more minute. Add the coconut milk, heavy cream, saffron and chicken bouillon, paprika and cayenne. Bring to a boil, then reduce the heat to low and let it simmer for about 10 minutes stirring occasionally. Spoon sauce over the salmon fillets and serve warm. Serve with Steamed vegetables such as broccoli, asparagus, squash the sauce is plenty so veggies can be steamed without seasoning Inspired by


JAMAICAN 1 whole chicken jointed 3 sprigs fresh thyme 4 cloves garlic chopped 1/2 tsp paprika 2 tbs oil 1 large onion chopped 1 yellow bell pepper chopped 4 roma tomatoes chopped 1tbs Picka Pepper Sauce / soysauce 1cup chicken stock hot peppers to taste *flour for coating / I use quinoa flour lime for rinsing chicken

Wash chicken in lime juice and bowl of water, pat dry.

Add all seasoning to chicken and let marinade 30mins better if overnight

Heat oil in pan on medium high

Remove chicken and leave seasoning in bowl. Coat chicken in flour and slightly brown in oil. Reduce flame to medium

Add all seasoning & chicken broth

Simmer for 25-30 minutes or until chicken is tender

*Serve with Mashed Potatoes / for low cal serve with steamed Cabbage

Mashed Potatoes 4 whole peeled and large cubed russet potatoes 1tbs vegan butter / olive oil butter 1/4c almond milk Sea salt to taste Place cut potatoes in large pan and cover with water. Boil until tender (a fork should go easily through potatoes and they should be slightly translucent). Drain water. Add all ingredients and blend with hand blender until smooth. For garlic potatoes dice finely 1 clove fresh garlic, gently sautÊ in butter (do not burn) then add to potatoes OR use Lawry’s garlic salt.

HIGH TIDE FLOUNDER (can use tilapia)

CONNER CAFE Ingredients 4 Tablespoons Butter 2 Tablespoons Olive Oil 1/2 whole Medium Onion, Finely Diced 4 cloves Garlic Cloves, Minced Or Pressed 1/2 pound medium Shrimp, Peeled And Deveined 1/2 cup White Cooking Wine 2 whole Lemons 1/2 cup spinach sliced

4 filets of fish cajun season 1 roma tomato diced Salt And Freshly Ground Black Pepper, To Taste 8 ounces, weight Angel Hair Pasta Chopped Fresh cilantro, to Taste 1/2 cup Grated Parmesan Cheese (optional

HIGH TIDE FLOUNDER (can use tilapia) Boil water for pasta; have it ready. Place angel hair pasta into the boiling water. Cook until just done/al dente. Drain and rinse. Toss with a little olive oil to keep from sticking. Rince fish filets, pat dry and sprinkle with cajun seasoning. I like Old Bay. Place in broiler uncovered for about 3-4 minutes until fish flakes with a fork and is opaque. Remove and let sit. Heat olive oil and melt butter in large skillet over medium heat. Add onions and garlic and cook for two or three minutes, or until onions are translucent. Add shrimp, then stir and cook for a couple of minutes. Squeeze in lemon juice. Add wine, butter, salt and pepper, Stir and reduce heat to low. Add tomatoes, spinach and cilantro. When spinach is wilted remove. Place pasta in plate top with fish and shrimp topping. Garnish with cilantro and parmesan cheese **Low cal - omit pasta and saute kale and spinach in garlic and vegan butter instead of pasta


ASIAN SAUCE 2tsp cornflour and 2tsp water combined 1/2 cup dry sherry 1 chopped small red chili 1tbs grated fresh ginger 1/2 tsp sesame oil 2tbs vegetable oyster sauce Rinse Bok Choy (I add other veggies such as thinly sliced carrots, sugar snap peas, sliced cucumbers, onions & shitake mushrooms when I want to make a vegetable stir fry) Put a dash of sesame oil and vegetable oil in frying pan or wok Add bok chou once color begins to change to dark green and wilting begins. Add sauce and story fry for about 2 minutes Serve with plain white or brown rice. You can add other veggies and tofu OR add shrimp / chicken. If using tofu - don’t forget to press it between two plates fro about an hour to remove extra moisture. Add a weighted item on top plate. *photo


large ziplock bag 1 whole chicken cut up 2 Large Lemons juiced 3 tbs olive oil 6 cloves garlic smashed and chopped 1 tablespoon chopped fresh thyme & oregano 1 teaspoon paprika 1 teaspoon cumin Salt & Pepper to taste dash of cinnamon Rise chicken and pat dry. Combine first 6 ingredients in ziploc and add chicken, turning to coat well. Marinade in refrigerator 8 - 24 hours, turning occasionally. Remove bag from refrigerator 1 hours before baking Preheat oven to 450. Place chicken in roasting pan and season with salt & pepper. Pour remaining marinade over chicken. Roast for 15 minutes. Reduce heat to 375 and continue to roast for 30 minutes or more if necessary until chicken is done. Baste every 10 - 15 minutes. Serve with Rice Vermicelli & Roast Vegetables Select peppers, mushrooms, squash, onions whatever you want to roast drizzle olive oil and sea salt on it and roast until tender. Rice Vermicelli - add 1tsp olive oil in a saucepan, add 1/3 c vermicelli stir until brown. Add 1 cup white rice. Add 2 cups hot water. Add salt, bring to a boil. Cover, reduce to medium low and simmer until cooked.

MY OXTAIL RECIPE ( NOT A LOW CAL ANYTHING ) 2lb oxtail - I get mine cut 1 1/4 inches instead of at the joint 1cup sliced onions 3 cloves garlic chopped 2 large tomatoes chopped 4 sprigs thyme 3 stalks green onions black pepper and salt to taste crushed habenero pepper to taste (spicy) 1/4 cup tomato ketchup 1tbs brown sugar 1tbs flour oil for browning 1 can butter beans / fava beans *1tsp jerk seasoning / 1tb pick pepper sauce optional *dumplings optional (flour, water, salt)

Ketchup and sugar. Marinade overnight

Rinse off any bones from cut oxtail. Pat dry.

Simmer some more till beans are heated through

Add all seasoning except Butter Beans,

Serve with Rice and Beans

Get a pressure cooker or use a slow cooker (it’ll take all day in that) Take meat out of seasoning. Brown the meat in a frying pan Add browned meat and seasoning to pressure cooker or crock pot Add water about 1/3 up in pressure cooker about 1/2 way in crock pot Cook for 35mins pressure cooker - all day until soft in crock pot Add ketchup, butter beans and sugar



Whole Grains

Meats & Protiens


Sunday Roast Beef Rice & Peas Salad

Monday Chicken Soup Cornbread

Tuesday Baked Fish Steamed Veg Rice

Wedn Curried C Rice Cabbage S

BBQ Chicken Baked Potato Green Beans

Seafood Salad

Fricassee Chicken Pumpkin Rice Salad

Turkey Pat Greek Sal Rice

Jerk Lamb /Guava Steamed Spinach Rosemary Potatoes Rainbow Salad

Rasta Pasta

Shrimp Scampi Linguine Artichokes

Chicken & Bean. Stir Veggies Rice

Smothered Chicken Steamed Cabbage Macaroni & Cheese Salad

Seafood Paella

Herbed Steak Baked Sweet Potatoes Roast Veggies Salad

Moqueca Rice Carrots /


nesday Chicken

Thursday Spaghetti Meatsauce Green Salad

Friday Baked Chicken Sweet Potato Mash Salad

tties lad

Stew Chicken Black Beans Rice / Salad

Broiled Salmon Glazed carrots Green Beans New Potatoes

& Black Fry

Grilled Fish Curried Veggies Seasoned Rice

South African Stew Chicken, Salad



Chicken Ackee & Codfish & Shitake Plantains Steamed Veggies Fried Dumplings Yaki Soba Noodles


Great resources available

Fasting Guide

Plated by Pastor Sara  
Plated by Pastor Sara