Front Porch Goodness w/ Fresh Ingredients! +3 Prize Points

by Aug 31, 2021Chronic Diseases, Community, Diabetes, Local Business, Nutrition, Obesity, Recipes, Resource, Thomas George, Jr. DNP, CRNP, FNP-C

Watch Thomas George, Jr. DNP, CRNP, FNP-C create several delicious dishes from fresh, local ingredients found at Ma & Pa’s Country Store! The tips he shares and the knowledge he brings us from his travels and experience from different cultures is a real treat. He shows us step by step how to take the ingredients we find locally and turn them into healthy & delicious foods to enjoy with family & friends. You’ll find all the recipes below, we hope you give them a try!

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Ingredients

Instructions

  1. Mix all ingredients in a large bowl until the consistency of clay (think “playdough”). Add water or flour until desired consistency is achieved. Cover bowl with plastic and allow dough to rest 30 minutes. Dough should be soft, springy, and pliable. Divide into 16 to 24 round balls (makes 16 eight inch or 24 six inch tortillas). Flatten dough balls into tortillas using a tortilla press or between two pieces of waxed paper using a rolling pin.

  2. Heat a cast iron skillet or heavy frying pan over medium-high heat and cook tortillas for about one minute on each side (flip when edges start to look dry). Place cooked tortillas in a covered bowl or tortilla warm to keep warm and allow steam to soften.

Nutrition Facts

Serving Size 8 inch

Servings 2


Amount Per Serving
Calories 110
% Daily Value *
Total Fat 1g2%
Total Carbohydrate 25g9%
Dietary Fiber 3g12%
Protein 2g4%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily value may be higher or lower depending on your calorie needs.

Recipe Card

Ingredients

Instructions

  1. Using a pressure cooker (like an Insta Pot) on “saute” or “high heat” setting, cook bacon until browned and moderately crispy. Remove bacon from its grease and saute onions, peppers, garlic, and spicy peppers until slightly soft and lightly browned (about 3-5 minutes). Add the cooked bacon and all remaining ingredients, stir, cover, and cook under pressure for 48 minutes, then allow steam to release naturally over time. Make sure “keep warm” feature is turned off. Taste and adjust seasonings as necessary.

  2. Note: I personally prefer to soak beans overnight and cook in a cast iron Dutch oven, following same process as above, but simmering beans over low to medium-low heat until tender.

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Difficulty: Beginner

Ingredients

Instructions

  1. Cut onion in half, thinly slice, and pack into jar. Add salt and thinly sliced peppers. Add lime juice, enough to cover all ingredients. Cover and refrigerate. Best when prepared day before meal. Store in refrigerator for up to one week.

Recipe Card

Difficulty: Beginner

Ingredients

Instructions

  1. Whisk citrus juices, salt, and oil together in a bowl until well emulsified. (May also use blender). Add additional ingredients and adjust for taste and heat. It should be slightly salty.

  2. Place flank steak in a one gallon plastic bag or large bowl, add enough marinade to cover all surfaces and refrigerate for at least 2 hours (but no longer than 12). Refrigerate any unused marinade.

  3. Cooking the flank steak: Remove meat from marinade, dry with paper towels, and let meat come to room temperature (approximately 45-60 minutes). If grilling, preheat your grill to medium-high heat about 20 minutes prior to cooking.

  4. Season meat with salt and pepper. If using a cast iron skillet, preheat over medium high heat, add 1-2 tablespoons avocado oil (or similar oil with a high smoke point), and make sure all interior surfaces of the skillet are well coated. Once the oil starts shimmering (and not smoking), add flank steak to pan, flat side down. Cook for 3-5 minutes until nicely browned, then flip steak and cook for another 3-5 minutes. Reduce heat to medium, flip steak again, and continue cooking until internal temperature reaches 125-130 F (medium rare to medium). Remove from pan to cutting board, cover with aluminum foil and allow to rest.

  5. Remaining marinade can be added to hot skillet and used to sauté sliced onions and peppers.

  6. After the meat has rested, use a sharp knife to make thin slices ACROSS (perpendicular to) the grain of the meat. Serve upon a salad or fresh tortillas, accompanied by pico de gallo, pickled onions, and fresh cilantro.

Recipe Card

Ingredients

Instructions

  1. Place cucumbers, lime juice, sweetener, and 2 cups of water in a blender or food processor and blend until very smooth and watery. Filter through a fine mesh strainer. (the remaining pulp can be added to yogurt with lemon juice, garlic, and dill to make a delicious tzatziki dressing).

Recipe Card

Difficulty: Beginner

Ingredients

Instructions

  1. Dice onions, place in bowl, cover with lime juice, add salt/pepper, and stir. Seed and dice tomatoes and add to bowl. Seed and chop peppers and add to bowl. Remove tough lower stems from cilantro and roughly chop remaining cilantro, then add to bowl. Stir, taste, and adjust seasonings. Add optional ingredients if desired. Best if made about 1-2 hours ahead of meal.

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