Anchovie-Flavored Mushrooms & Carrots

This 3 Ingredient Dish was created out of a need to use mushrooms and carrots that had not seen a fridge for a bit and needed to be cooked. Mini-Foodie M suggested anchovies and voilà a tasty twist on mushrooms and carrots. Because the anchovies are salty, spices are not needed to make this dish flavorful.

This dish can stand alone or be served with cauli-rice or quinoa if you eat the latter.

1 can anchovies, in olive oil

2 large carrots, sliced

8 ozs mushrooms, crimini or brown, sliced

Place anchovies & carrots in saucepan. Sauté on medium heat until carrots are semi-tender. Add mushrooms. Continue to sauté until mushrooms are tender. Serve & enjoy.


-Serve over cauli-rice or quinoa

-Add cashews or almonds


Paleo Cassava Flour Pasta, “Cheese” & Spinach Flavors

Paleo Cassava Flour Pasta, "Cheese" & Spinach Flavors

As a household that avoids most grains due to allergies and / or intolerances, it’s VERY hard to find a premade pasta that everyone can enjoy. Gluten-free pastas are often made with corn and / or rice, both of which cause someone in the CF Hippie to react. So what does a CF Hippie Mama do? Since I have seen friends mention cassava flour and have seen recipes using cassava, I decided it was time to experiment with the flour that my Mãe used to use in Angola to make pirão.

I came upon a nut-free cassava flour pasta recipe by Predominantly Paleo tried it out with modifications that made sense to my family’s needs and palate. The result? A family approved pasta that does NOT require a pasta maker and uses a key tool in my kitchen. I have recruited Mini-Foodie 1 and 2 to help and the process is quick with a double batch AND they have fun.

Because I like to infuse flavor AND added nutrition whenever I can, my recipe includes the basic ingredients and the flavor add ins below for the “cheesey” pasta, which IS my basic version. My Foodie-in-Crime and Mini-Foodies all agree that the spinach pasta is the better flavor. I like both and when I feel daring, I add even more nutrional yeast for extra an cheesey flavor without the spinach. The best reviews I’ve gotten are from my Mini-Foodies who stated that “this pasta is better than the one from boxes” and “it’s healthier too!” This is coming from two kids whose favorite food before when had to eliminate rice was pasta.

I hope you give this pasta a try and enjoy it as much as my family

"Cheesey" & Spinach Cassava Flour Pasta with Marinara & Avocado (Paleo, Nut-free)

Basic Ingredients
1 cup cassava flour
2 eggs
3 Tbsp coconut or avocado oil
1/2 tsp sea salt

Flavor add ins
1-2 Tbsp unfortified nutrional yeast
1 tsp paprika
1 tsp ground mustard seed
1/2 tsp turmeric powder

1 Tbsp spinach powder (optional)
1 Tbsp Italian seasoning  (optional)

Heat water in a pot to boil pasta when ready.

Place all ingredients in food processor. Pulse until a ball forms & all ingredients are incorporated. You may need to scrap the side of the bowl. Remove ball. Divide into smaller balls, usually 6-8. Using a tortilla press, flatten to desired thickness. Using a pizza cutter, make strips of desired width. Place pasta in boiling water. Pasta is ready when it floats. Remove with a slotted spoon. Enjoy with desires toppings or sauce.

Topping Ideas
● Avocado oil, Italian seasoning + unfortified nutrional yeast
   • plus roasted veggies

● homemade marinara sauce

● homemade (vegan) Alfredo sauce

Lemony Sardine Fish Cakes

Lemony Sardine Fish Cakes (Paleo-ish)

One day I stocked up on canned sardines which are a quick and portable food. Then it was time to make dinner and, thinking I had grass-fed beef in my refrigerator, I went to make mini meatloaf patties only to find that we were out of protein. Yikes! We were in need of a protein source and so I turned to the sardines and made these fish cakes that are inspired by croquettes de peixe my Mãe used to make. These go excellently with a green salad or sautéed greens.

4-6 meduim potatoes, boiled

2 cans sardines, drained & chopped
2 stalks celery, chopped
1/4 bunch chopped dill
2 Tbsp flour (of choice, gluten & corn-free)
1 lemon’s peel grated
Juice of half a lemon
Coconut aminos to taste
Salt & pepper
(Additional safe for you spices such as garlic, onion, powdered mustard seed, paprika)

1 beaten egg

1 cup breading  (ground flax, almond meal & / or ground gluten-free oats)

Boil, drain & mash potatoes.

Add remaining ingredients except egg & breading to mashed potatoes.

Mix in egg.

Shape into cakes of desired size.

Coat with “bread crumbs”.

Sauté in oil or shortening until brown & crispy.

Enjoy with a green salad or sautéed greens.

Holiday Baked Salmon & Vegetables

Holiday Baked Salmon & Vegetables

I am often asked what I eat for Thanksgiving by my students who know that I am an immigrant who is allergic to corn and has a gluten intolerance. Being an island girl who grew up eating “fruits of the sea”, it’s a no brainer: seafood!

I shared my first Thanksgiving meal with my husband when it fell on his birthday over a decade ago. Neither he nor I wanted to fuss over a turkey for several reasons: (1) it’s not our favorite meat, (2) I don’t think mine could ever be as good as my late mother’s and (3) celebrating his birthday was more important than celebrating with a traditional U.S.-style meal…one I have never truly had which is fine by me.

So our first big holiday meal together consisted of baked salmon and veggies (an idea we had seen in a magazine), stuffed mushrooms (a favorite from our first date) and my caramel apple oat squares topped with ice cream! Yum!

Fast forward a decade+ and add my corn allergy accompanied with my gluten intolerance and the meal has been revamped to be paleo(-ish). Even with the revamp, I still hear my Foodie-in-Crime making his yummy sounds as he enjoys the meal with our Mini-Foodies.

Baked Salmon & Vegetables wrapped in parchment

1 lb wild Alaska salmon
1 red bell pepper
4-6 zucchini
1/2-1 lb mushrooms
1-2 tomatoes
Homemade parmesean cheese
Italian herb seasoning
Sea salt
Ground black pepper

Notes on ingredients: 1 lb tends to feed 2 adults & 2 children, so adjust according to the size of your dinner party. I don’t usually measure how many vegetables I use, the above as guidelines. Please use safe for you vegetables. I enjoy brown as well as criminal mushrooms in this recipe. Red bell peppers give a strong balance and you may wish to omit the tomatoes for example.

Holiday Baked Salmon & Vegetables, close up

Preheat oven to 425ºF. Line a glass baking dish with enough parchment paper to create a pouch. Center salmon on parchment. Season with salt, pepper & herbs. Layer with desired vegetables. Season with salt, pepper, herbs & parm. Repeat with another layer of vegetables followed by seasonings & parm. Close pouch by wrapping around & under. Bake for approximately 25 minutes. Serve warm. Enjoy!


Thanksgiving dinner plated up is (from top left going clockwise): Baked Salmon & Veggies,  Stuffed Bell Pepper, & Stuffed Mushrooms.

Hash Brown Tuna Scramble

Hash Brown Tuna Scramble

In true Azorean style, I don’t usually follow let alone write down the exact details of savory or main dishes. Growing up, when my mom said “add a little bit of wine”, it usually meant add plenty as in a cup or more, but there were never exact measurements unless it was a new, unfamiliar dish being made. I therefore learned to cook my look, taste and memory as well as with terms such as “some of this” and “a little of that” and so on.

For this recipe, measurements will depend on the size of your potatoes as well as your pan.  I usually make this dish for two adults, two kids and a toddler to give you a frame of reference.

5-6 medium potatoes, shredded
2 cans of tuna
5-6 eggs, whisked
sea salt
desired seasonings

In a hot & oiled pan, cook shredded potatoes. When they are nearly done, add tuna. When tuna is warmed, add whisked eggs. Add salt, pepper & any other desired seasonings. Cook until eggs are slightly browned.


Hash Brown Tuna Scramble on GF, CF Tortilla topped with Avocado

Serving ideas: eat alone, on bread  as a sandwich, or on a tortilla over avocado

Baby Z’s 1st Paleo Pizza with Coconut Flour Flatbread

Baby Z's first pizza. YUM!

1 cup coconut flour
4 tbsp psyllium husk
1/2 cup coconut oil
1-2 tbsp Italian herbs
1 tbsp garlic powder
1/2 tsp sea salt
2 cups water, boiling

Mix ingridents, minus water. Add water forming a dough. Adjust water if necessary. Flatten dough on cookie sheet (I find a rectangular cookie sheet works best as it is hard to manipulate into a circle). Bake at 375 degrees for 15 minutes, until crust is fairly dry. Remove from oven & top as desired.

Topping suggestions:

Trader Joe’s organic marinara
Mushrooms, sliced
Zucchini, sliced
Garlic, sliced
Belle Etoile brie (optional)

Return to oven. Bake until veggies are cooked. Enjoy!