Monday, November 28, 2011

Moroccan Spiced Sweet Potato with Barley, Cauliflower and Pineapple

Well as usual I opened up my cupboards, took a look in the fridge, checked out my spice drawer and came up with something worthwhile to share.  The fire was burning in the pot belly stove and outside there was a steady cold rain blowing down from the north.  Perfect cooking conditions.  I poured myself a glass of a Mallorcan red wine and set to work.  I always start with the vegetables and go from there.  My spice drawer is located right below my stove top so once things start cooking I go down there and see which part of the world I want to travel too.  Last year we went to Morocco and still have some of these amazing spices.  The Casbah in Marrakesh is surreal and when you find the spice market you almost can't believe the quantities of these magic powders.   So from my little spice drawer I started heading down the road to Morocco.  Adding a bit of this and a bit of that.  But always keeping in mind that the recipe I am creating is to combat cancer.  This dish is a great cancer fighter!
Sweet potato - Beta-carotene and Potassium
Onions - Flavonoids
Garlic - Diallyl Sulphide
Tomtoes - Lycopene
Curry & Cinnamon - Antioxidants
Cauliflower - Sulphoraphane
Barley - Soluble Fibre

Moroccan Spiced Sweet Potato with Barley, Cauliflower and Pineapple
by Jeff Harter
Prep Time: 30 mins
Cook Time: 30 mins
Keywords: entree low-carb nut-free vegan vegetarian sugar-free Sweet Potato Mediterranean

Sweet potatoes are rich in beta-carotene which helps reduce the risk of developing various forms of cancer. They also contain large amounts of potassium which help maintain fluid and electrolyte balance in cells. This spicy dish also contains onions, tomatoes and cauliflower all cancer fighters.

    Moroccan Spice Sauce
    • 2 tbsp olive oil
    • 2 yellow onions diced
    • 1 large sweet potato peeled and diced
    • 1 carrot diced
    • 1 tbsp minced fresh ginger
    • 1 clove garlic minced
    • 1 tbsp ground cumin
    • 1 tbsp curry
    • 1 tsp ground coriander
    • 1 tsp ground cinnamon
    • salt and pepper
    • 1/4 cup red wine (optional)
    • 3 medium tomatoes cubed
    • 1 whole tangerine sliced w/out seeds
    • 1/2 cup tomato sauce
    • 1 cup green tea
    • 1 can coconut milk
    • 1/2 cup natural yogurt
    • 1/2 cup parsley or cilantro
    • 1 whole cauliflower cut into small florets
    • 1 quarts salted water
    • 2 tbsp olive oil
    • 1 tbsp cumin
    • salt and pepper
    • 2 tbsp olive oil
    • 1 tsp cinnamon
    • pinch of cayenne
    • 1 cup barley
    • 1 cup vegi stock
    • 1 cup water
    • 1 bay leaf
    • salt and pepper
    • 1/4 fresh pineapple sliced
    • 2 tbsp olive oil

      Moroccan Spice Sauce
      • Heat 2 tablespoons oil in a 3- to 4-quart heavy pot over moderately high heat until hot but not smoking, add onion and cook for 5 mins then add sweet potato and carrots and cook another 10 mins stirring frequently. Then add ginger, garlic, cumin curry, coriander and cinnamon and cook another 5 mins until those aromas fill the house.
      • Add red wine and cook 5 mins then add tomatoes, tangerine, tomato sauce, green tea and coconut milk and simmer for about 15 mins. Take off heat and stir in yogurt, parsley or cilantro and adjust seasoning. Cover and keep warm.
      • Bring 2 quarts salted water to a boil. Then add cauliflower and boil for 5 mins. Strain cauliflower. In large skillet heat oil until hot and not smoking, then add cauliflower and saute for 5 mins then add cumin, salt and pepper and saute another 2-3 mins. Keep warm until ready to serve.
      • Heat 2 tablespoons oil in a 3- to 4-quart heavy pot over moderately high heat until hot but not smoking, then add cinnamon and cayenne, stirring, until fragrant, about 1 minute. Add barley and cook, stirring until well coated with oil, 2 minutes more. Add broth, water and bay leaf and bring to a boil. Reduce heat and simmer, covered, until all of liquid is absorbed and barley is tender, 30 to 40 minutes. Remove from heat and let stand, covered, until ready to serve.
      • Heat 2 tablespoons oil in saute pan over moderately high heat until hot but not smoking then add pineapple and cook 5 mins on each side.
      To Plate
      • Place large spoonful of Barley in the middle of each plate then sprinkle Cauliflower around Barley. Top Barley with Pineapple then top with Moroccan Spice Sauce sprinkle with more parsley/cilantro if desired.

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