Copper Canyon, Mexico Indigenous Diet - Tarahumara Recipes
TORTILLAS
Makes 12-14 six inch tortillas
Make a fresh batch for each meal. You can mix up several batches of the masa at once and store the extra dough in a sealed container in the frig for up to a week. Can use a traditional tortilla press if you want a perfect tortilla.
Ingredients:
2 cups masa harina
2 cups warm water
Knead the masa and water with your hands until the dough is soft but not sticky. Important: Let the dough stand for 15-20 minutes before adding more water. If it is still too dry or too sticky, then add water or masa flour to reach the desired consistency.
Using the palm of your hands, roll the dough into golf ball size shapes and press into a flat disc or use a tortilla press.
Heat an iron pan or nonstick skiller over medium-high heat and place the tortilla in the skillet. No oil is necessary. After 30-60 seconds, the bottom side of the tortilla should be brown. Flip and cook the other side another 30-60 seconds until the tortilla puffs slightly. Place the tortilla in a clean folded napkin to keep warm.
TARAHUMARA EGGS WRAPPED IN A TORTILLA
1 egg (preferrably free range)
3 T finely chopped tomato
3 T finely chopped cilantro
1 T finely chopped red onion
Dash of salt and pepper
1 corn tortilla
Sprinkle of queso fresco or feta cheese
Salsa (see next recipe)
Beat the egg, then add the tomato, cilantro, red onion, salt and pepper. Make a fresh tortilla. Scramble the egg mixture in a pan over medium heat, place on top of warmed tortilla, and top with queso fresco and salsa.
TARAHUMARA SALSA
3 medium tomatoes or 5 tomatillos
3 medium jalapeno chiles with the seeds removed
4 large cloves garlic
Pinch of salt
1 cup loosely packed cilantro
1 T lemon juice
Bring a small pot of water to a boil and boil the tomatoes and jalapenos for 12 minutes, until skin is translucent. Drain and set aside.
Place the garlic in a blender and chop until fine. Add the salt, jalapenos, cilantro, and one tomato to the blender, chop for only a few seconds more. Do not puree.
Add the rest of the tomatoes and chop for 1 second more. Stir in lemon juice. Store in a sealed jar in the refrigerator.
HOMECOOKED BEANS
Making a pot of beans once a week is a great habit to get into. You can choose a different bean each time for variety. You can eat them for breakfast with tortillas and scrambled eggs; or blend them with a cup of broth and make a soup. For dinner you can add them to a stew or eat them over a grain (such as quinoa or rice), along with sliced avocado and some queso fresco. The epazote is a traditional Mexican herb that adds a nice flavor to the beans and perhaps more importantly, helps cut down on bloating and gas. You can always freeze beans.
Ingredients:
3 cups dried beans such as pinto, scarlet, black, anasazi, or white Northern
2 sprigs of epazote, fresh or dried
9 cups low-sodium chicken broth or water (add more liquid if you like soupier beans)
1 T olive oil or lard
1 cup chopped onion
5 cloves garlic, minced
1 teaspoon salt
Rinse beans, cover with water, and soak overnight or for at least 6 hours.
Discard water and rinse beans again. Place beans and epazote in a pot with 9 cups of low-sodium chicken broth or water and simmer for 1.5 to 2 hours. Liquid should cover just about one inch above the beans.
While the beans are cooking, heat the oil or lard in a saucepan. Add the onions first and saute until soft, then add the garlic and saute for 5 minutes. Add the onion and garlic mixture to the pot of beans while they are cooking.
Important: Wait until the beans are soft before adding salty or acidic foods, or else the beans will not soften. Mash some of the beans to give a varied consistency.
Serve inside freshly made tortillas or over brown rice. Top with a sprinkling of queso blanco or feta cheese, green onion, avocado slices, chopped cilantro, and/or the Tarahumara salsa. Add a tossed green salad or jicama salad on the side.
Variation: Add 1 teaspoon ground cumin or 1 cup chopped tomatoes at the end of cooking for a different flavor.
JICAMA ORANGE SALAD
Jicama can be sliced into strips to dip into guacamole or added to any green salad. Jicama is a great source of vitamin C, fiber, and slow-release carbohydrates. Jicama is available year round. Look for tubers that are firm and have dry roots. Make sure that the jicama has an unblemished skin.
Ingredients:
3 cups orange or grapefruit sections, peeled (about 4 oranges or 2 grapefruits)
1 jicama, peeled (1.5 lbs)
1/4 cup fresh orange juice or lime juice
1/4 t salt
2 T olive oil
1 dash chili powder
1/4 cup chopped fresh cilantro
1/4 cup toasted pumpkin seeds
Cut the citrus into bite-sized chunks. Peel the jicama and slice into strips that are about the size of a fresh fry - 2" long and 1/2" side strips. Combine the orange juice, salt, oil, and chili powder in a bowl, and then add the jicama strips and chopped citrus; toss gently. Cover; chill 30 minutes. Sprinkle with cilantro and pumpkin seeds.
MOUNTAIN STEAM FISH WITH CILANTRO AND VEGETABLES
Ingredients:
4 trout, boneless with head and tail removed (you can substitute with other thin delicate fish such as perch or sole)
1 teaspoon salt
3 T olive oil
3 cloves garlic, finely chopped
4-5 cups any green vegetable (use in-season vegetables, including asparagus, green beans, squash cut in strips, or snap peas)
1/2 cup fish or vegetable broth
1/2 jalapeno pepper, seeds removed, diced
3 T lime or lemon juice
2/3 cup chopped cilantro
Preheat the oven to 150 degrees. Pat the fish with salt. Heat oil in a skillet over medium-high heat and cook the fish on each side for 2-3 minutes, until the fish is toasty brown. Transfer fish to a baking dish and place in the oven to keep warm.
Turn the heat down and cook the garlic and vegetables for 1-2 minutes. Add the broth and jalapeno and turn the heat up for 2-3 minutes to intensify the flavor. Add the lime and cilantro, stir gently, and then pour over the fish.
ORANGES WITH CINNAMON
Ingredients:
4 oranges in season, chilled
1/2 t cinnamon
1 T honey
Peel orange and cut into 1/2 inch slices crosswise so that each piece is a perfect circle. Lay them on a serving platter. Sprinkle with cinnamon and drizzle with honey. Chill before serving.
Crete Recipes-The Jungle Effect
HORTA OMELET OR SCRAMBLE
Use high-quality, free-range eggs. Squeezing fresh lemon over your omelet enhances the flavor and increases your absorption of the nutrients in the greens.
Ingredients:
2 T extra virgin olive oil
2 garlic cloves, minced
2 cups chopped fresh greens (kale, swiss chard, spinach, beet greens)
2 T crumbled feta or other slightly salty sheep or goat cheese
3 or 4 eggs, lightly beaten
3 T kalamata olives, chopped
Salt to taste
1 lemon, cut into wedges
Heat olive oil over medium heat, add garlic, and stir until soft but not too brown. Add greens and stir until soft.
Evenly distribute your greens on the bottom of the skillet and then sprinkle with feta.
Pour eggs over the top and cook until eggs are just as you like them.
Top with olives and sprinkle with a tiny bit of salt. Serve with lemon wedges.
DAKOS - TOMATOES AND FETA TO GO SANDWICH
Ingredients:
2 thick slices tomato or 1/3 cup roughly chopped tomato
2 slices whole-grain bread, toasted
1 t chopped fresh oregano, basil, or parsley
1 t olive oil
1 T feta or goat cheese
Assemble sandwich by placing tomato on topof bread slices, add herbs, drizzle with olive oil, and sprinkle with cheese.
WILD GREEN SALAD
Ingredients:
2 T extra virgin olive oil
2 T balsamic or white wine vinegar
1 clove garlic, minced
1 t lemon juice
1 t chopped fresh oregano, marjoram, thyme, or mint
6 loosely packed cups wild greens of your choice (such as chicory, dandelion, purslane, or arugula)
In a large salad bowl, mix together olive oil, vinegar, garlic, lemon juice, and oregano. Add wild greens and toss.
LENTIL STEW WITH WILD GREENS
Ingredients:
1 cup small, dark lentils (such as belugas)
8 cups chicken stock
1 t salt
1 medium potato, peeled and sliced paper thin
1 cup sliced carrots
3 T olive oil
1 cup chopped onion
1 pound (1 packed quart) leafy greensn (spinach, arugual, kale, beet greens)
1/4 cup roughly chopped parsley leaves
1 T minced garlic
Plain yogurt and lemon wedges for garnish
Wash the lentils. Place the lentils in a saucepan and cover with stock and salt. Bring to a boil and skim off any foam on top. Add the potato and carrots, partially cover, and cook over medium heat for 20 minutes.
Meanwhile heat the olive oil in a large skillet and slowly brown the onions. While the onion is browning, wash, stem, and chop the greens. Add the parsley and garlic to the skillet and saute for a minute or two, then stir in the greens and allow them to wilt, covered.
Scrape the contents of the skillet, including the oil, into the saucepan with lentils. Combine all the ingredients, then continue cooking covered for another 20 minutes, or until thick and soupy. Garnish with a drizzle of yogurt and serve with a lemon wedge.
FISH STEWED WITH WILD GREENS AND LEEKS
Ingredients:
2 to 2.5 pounds delicate white fish (cod, sole, sea bass)
Juice of 2 lemons or 1/2 cup dry white wine
1 t salt
Freshly ground pepper
1/4 cup olive oil
2 cloves garlic, minced
2 leeks or 1 onion, chopped
6 cups wild greens, chopped
2 T chopped fresh herbs (including lemon thyme, Greek oregano, basil)
Marinate the fish in lemon juice, salt, and pepper for 1 hour before cooking.
Heat the olive oil in a skillet over medium heat. Cook garlic and leeks (or onions) until translucent, about 5 minutes.
Add the wild greens, toss, and cook until wilted.
Lay the fish over the greens, top with fresh herbs and lemon juice from marinade, cover with a lid, and turn the flame down to simmer. Cook 15 to 18 minutes or until the fish is tender and flakes with a fork.
To prepare leeks, first wash thoroughly to remove soil and sand. Trim the rootlets and a portion of the green tops, remove the outer layer, and then chop.
BULGAR AND ONIONS
Ingredients:
1 T extra virgin olive oil
1 small onion, halved and thinly sliced
2 garlic cloves, minced
1 cup cracked bulgur
1 cup low-sodium broth or water
In a saute pan, heat the olive oil over medium heat. Add the onion and garlic and cook until onions are translucent, about 5 minutes. Add the bulgar and stir to coat. Add the broth and bring to a boil. Reduce the heat, cover, and simmer over low heat until the broth is absorbed adn the bulgur is tender, about 10 minutes. While it is cooking, refrain from removing the cover or you will lose that valuable steam heat. For a finishing touch, remove the lid from the pan and toast the bulgur under the broiler for 2-3 minutes until the top grains are golden brown.
Ingredients:
2 T extra virgin olive oil
2 garlic cloves, minced
2 cups chopped fresh greens (kale, swiss chard, spinach, beet greens)
2 T crumbled feta or other slightly salty sheep or goat cheese
3 or 4 eggs, lightly beaten
3 T kalamata olives, chopped
Salt to taste
1 lemon, cut into wedges
Heat olive oil over medium heat, add garlic, and stir until soft but not too brown. Add greens and stir until soft.
Evenly distribute your greens on the bottom of the skillet and then sprinkle with feta.
Pour eggs over the top and cook until eggs are just as you like them.
Top with olives and sprinkle with a tiny bit of salt. Serve with lemon wedges.
DAKOS - TOMATOES AND FETA TO GO SANDWICH
Ingredients:
2 thick slices tomato or 1/3 cup roughly chopped tomato
2 slices whole-grain bread, toasted
1 t chopped fresh oregano, basil, or parsley
1 t olive oil
1 T feta or goat cheese
Assemble sandwich by placing tomato on topof bread slices, add herbs, drizzle with olive oil, and sprinkle with cheese.
WILD GREEN SALAD
Ingredients:
2 T extra virgin olive oil
2 T balsamic or white wine vinegar
1 clove garlic, minced
1 t lemon juice
1 t chopped fresh oregano, marjoram, thyme, or mint
6 loosely packed cups wild greens of your choice (such as chicory, dandelion, purslane, or arugula)
In a large salad bowl, mix together olive oil, vinegar, garlic, lemon juice, and oregano. Add wild greens and toss.
LENTIL STEW WITH WILD GREENS
Ingredients:
1 cup small, dark lentils (such as belugas)
8 cups chicken stock
1 t salt
1 medium potato, peeled and sliced paper thin
1 cup sliced carrots
3 T olive oil
1 cup chopped onion
1 pound (1 packed quart) leafy greensn (spinach, arugual, kale, beet greens)
1/4 cup roughly chopped parsley leaves
1 T minced garlic
Plain yogurt and lemon wedges for garnish
Wash the lentils. Place the lentils in a saucepan and cover with stock and salt. Bring to a boil and skim off any foam on top. Add the potato and carrots, partially cover, and cook over medium heat for 20 minutes.
Meanwhile heat the olive oil in a large skillet and slowly brown the onions. While the onion is browning, wash, stem, and chop the greens. Add the parsley and garlic to the skillet and saute for a minute or two, then stir in the greens and allow them to wilt, covered.
Scrape the contents of the skillet, including the oil, into the saucepan with lentils. Combine all the ingredients, then continue cooking covered for another 20 minutes, or until thick and soupy. Garnish with a drizzle of yogurt and serve with a lemon wedge.
FISH STEWED WITH WILD GREENS AND LEEKS
Ingredients:
2 to 2.5 pounds delicate white fish (cod, sole, sea bass)
Juice of 2 lemons or 1/2 cup dry white wine
1 t salt
Freshly ground pepper
1/4 cup olive oil
2 cloves garlic, minced
2 leeks or 1 onion, chopped
6 cups wild greens, chopped
2 T chopped fresh herbs (including lemon thyme, Greek oregano, basil)
Marinate the fish in lemon juice, salt, and pepper for 1 hour before cooking.
Heat the olive oil in a skillet over medium heat. Cook garlic and leeks (or onions) until translucent, about 5 minutes.
Add the wild greens, toss, and cook until wilted.
Lay the fish over the greens, top with fresh herbs and lemon juice from marinade, cover with a lid, and turn the flame down to simmer. Cook 15 to 18 minutes or until the fish is tender and flakes with a fork.
To prepare leeks, first wash thoroughly to remove soil and sand. Trim the rootlets and a portion of the green tops, remove the outer layer, and then chop.
BULGAR AND ONIONS
Ingredients:
1 T extra virgin olive oil
1 small onion, halved and thinly sliced
2 garlic cloves, minced
1 cup cracked bulgur
1 cup low-sodium broth or water
In a saute pan, heat the olive oil over medium heat. Add the onion and garlic and cook until onions are translucent, about 5 minutes. Add the bulgar and stir to coat. Add the broth and bring to a boil. Reduce the heat, cover, and simmer over low heat until the broth is absorbed adn the bulgur is tender, about 10 minutes. While it is cooking, refrain from removing the cover or you will lose that valuable steam heat. For a finishing touch, remove the lid from the pan and toast the bulgur under the broiler for 2-3 minutes until the top grains are golden brown.
