VirgysKitchenandGarden

Ingredients: 4 medium size sweet potatoes  5 large brown cage-free eggs 2-3 tablespoonfuls of raw organic honey 3 shakes of cinnamon ===== Peel, cut, wash, and cook the sweet potatoes on the stove on medium heat. Drain when done. Mash the potatoes while hot. Crack the eggs into the potatoes and stir until mixed completely. Pour in the honey.  Shake in the cinnamon. Keep stirring until all Ingredients blend well. Grease a medium drying pan. Pour the potato mixture and flatten the top. Watch closely. When one side is done, flip over like a pancake. Cut like quiche or pie.

Due to the number of dishes I cooked for Christmas 2022, I will allow the pictures and video clips to do the talking.        --Frances Ohanenye maintains this visual "cookbook" that features processes and ingredients in pictures. The offerings have evolved into vegetarian and food-allergy recipes. Other cooks and chefs should calibrate according to their locale, availability, and preference. Click on "Open Source Cooking" (http://www.virgyskitchenandgarden.com/p/kitchen-sample.html) for additional information. Thanks for visiting.

I love health. I love healthy. I love healthy concoction. I love healthy concoction I create on the spur of the moment. I took a forkful of this healthy concoction, and I had to stop to take a picture of it before it vanishes. The concoction: Raw shredded lettuce, boiled broccoli, spinach, and carrots, and baked fresh cod I cooked and seasoned each one separately before mixing them in the bowl. 

My father (Chief Martin K. Ohanenye--R.I.P.P.) was a simple man in mannerisms but with a complex business acumen. His favorite breakfast mirrored his simplicity: A bowl of beans with one boiled egg and tea with no sugar. He cut out bread at the doctor's advice. I miss you so much, Papa.

A bowl of cooked plain rice Chuxay Gardens or Qauzuy   I love rice! I love starch! Rice and other starches do not return the sentiment. I gain five pounds or more each time I eat rice, so I have schooled myself to resist the attraction rice holds. As anyone knows, starches are addictive. According to  SciSpace , more than almost half the world (3.5 billion people) eat rice EVERY DAY! Rice provides 15% per capita protein and 21% global human per capita energy. Not only that, My home continent (Africa) alone with a population of 1.2 billion people consumes 33% of all the rice available on the world market, but it does not produce 33% of the world's rice. If this data is correct,  Glocal yield  puts Sub-Sahara Africa's production of rice at only 6% and harvested on 26% on land. China (with 1.4 billion people) produces 40% of the world's rice output and consumes 29% of it. Starches (rice, potatoes, bread, pasta, and others) taste incredible when transformed from their

I have been sick with the pollen I inhaled when I was outside with students. Pollen got into my body when I was talking. I forgot to take a mask. I have taken Rubitussin DM MAX, Advil, ZICAM, and Emergen-C for four days. The pain and fever are gone, but the running nose, sneezing, and "the throat condition" (phlegm) remain. It is time to blend my pollen allergy miracle medicine, but I have no kale. (See the 2018 discovery: http://www.virgyskitchenandgarden.com/2018/04/my-energizing-miracle-drink-make-drink.html?m=1).  I will switch kale with broccoli to see if they have the same efficacy.🙏 2023 ingredients: Carrot, spinach, pineapple, broccoli (instead of kale--2018), and water. Now, I wait.

I wondered why my body was on fire each time I ate as little as 10 pieces of Walmart's Great Value Honey Roasted Peanuts. Pins jabbed me on the inside. I resolved to find out the reason. Walmart's Great Value Honey Roasted peanuts had many things to which I am allergic. The ingredients included peanut oil (double allergy), vegetable oil (probably corn--my worst allergy), cottonseed oil, soybean oil, and sunflower oil. I am allergic to tree nuts and oils from seeds, maltodextrin (corn or wheat--other horrible allergies), and xanthan gum.  The warning said that it contains these allergies of mine: Tree nuts, other nuts, and all other things to which I am allergic--coconut (my horrible allergy), almonds, cashews, Brazil nuts, hazelnuts, pine nuts, wheat, pecans (another horrible allergy), sesame seeds (another horrible allergy).  It's no wonder my body was on fire. Thank God I didn't go into anaphylaxis and be forced to jab myself with E

Eating healthier has always been my goal. I eat healthy foods on a daily basis. My goal is to eat healthier today than yesterday and tomorrow better than today. I dislike the word "hack" simply because everyone has worn it out. Anyway, any physician will laud the benefits of olive oil and cinnamon. Why not combine them for a fresh taste and a fresher idea? Make a homemade topping for your waffles or pancakes. While you are at it, why not shake that cinnamon into your tea or coffee for a healthier boost? Your health will thank you.

I just love to make my salads rich, textured, and different from each other. The key is to add different types of protein: Egg, cold-water/wild-caught fish, nuts, skinless & boneless low-fat meat, beans, etc.  Other times I add these vegetables and fruits that are rich in protein: Broccoli, spinach, green peas, mushrooms, Brussell sprouts, arugula, and fruits: Mandarin orange strips, strawberries, and avocado. Left picture: Start with shredded lettuce; add one boiled egg, peanuts, and one can of sardine; mix. Middle: Add black olives, shredded carrots, and jalapenos. Right: Mix some more.  Enjoy the soft and crunchy combination! --Frances Ohanenye maintains this visual "cookbook" that features processes and ingredients in pictures. The offerings have evolved into vegetarian and food-allergy recipes. Other cooks and chefs should calibrate according to their locale, availability, and preference. Click on "Open Source Cooking" (http://www.virgyskitchenandgarden.com

I took one tablespoonful of local Marietta (GA) honey every day for 2-3 weeks. Despite the danger of weight gain from the honey, I needed relief. Pollen left me alone in Georgia, and I enjoyed the rest of my spring and summer oblivious of pollen.  I came back to Texas. The honey from Georgia wore out. I bought local honey from a Texan apiarist. It's not working, so I am back to suffering and allergy medication. The Texas honey cost almost twice as much as the allergy medicine. It is still ineffective. Local wisdom (no pun intended) said that local honey is defined as honey pollinated within 50 miles. This one I bought was pollinated in an apiary only 13 miles from me.

The idea of using a dishwasher to clean my dishes and utensils causes my skin to crawl because of the debris, history, and inefficiency of the machine. The idea of using chemicals on my dishes and utensils cause me nightmare because of the carcinogenic consequences. I have been known to buy a dishwasher (and microwave) just to fill in spaces rather than ripping them out and leaving gaping holes. To slash a long story, I have always preferred to handwash my dishes than stick them in the dishwasher. With my recent work, life loads, and course loads, I loaded up the machine against my best judgment. It washed the dishes the first time and left white powdery substance at the end of the cycle. I turned it on again but without the chemical. The powder was gone.  Finding: I used a Kate Spade bowl to eat cereal and handwashed it. I had washed the sisters/brothers of the Kate Spade bowl in the dishwasher (above) two times. When both dried, I was going to place the handwashed bowl inside the dis

Having an allergy to wheat and corn opened up my culinary options to what I call "Alternative Cuisine." I am discovering all sorts of ways to eat healthier than the regular way I used to eat. I shop the periphery of a grocery store. I go into the shelves for tea, water, and alternatives to regular culinary foods (potato bread, lentil pasta, cauliflower pasta, sweet potato pasta penne, etc.). Cauliflower pasta Red Onions In the wok, placed sautéed onions and shrimp, oven-roasted vegetables  (carrots, broccoli, and Cauliflower) Avocado oil Herbs and spices 

My goal is always to eat a healthy breakfast that is rich in protein. I call it high-octane breakfast. Egg whites Cod fish Mozzarella cheese  Parmesan cheese  Waffles (corn & wheat-free)

My creativity kicks in when I have few ingredients in the kitchen. Steps: Mash one medium size banana in a bowl. Crack two eggs into the bowl. Mix. Whip. Grease a small (pancake-type) shallow pan. Heat. Pour in the batter. Scramble in the pan. When it is almost done, grind in fresh black pepper and sea salt. Scramble some more. Serve with choice of sides. I didn't add any sides because banana has high carb (20g) content. This is tasty--sweet but not too sweet. Tastes better when it is hot. Wash down with herbal tea (no sugar).

I am still exploring the healthiest salad for the lowest calories. I love exploring ways to turn my salads vegetarian Ingredients: Shredded carrots, shredded lettuce, shredded leaf green lettuce, black olives (the fewest because black olives are fattening), scrambked egg whites, and salsa.

This is possibly the most delicious rice casserole I have cooked to date. It was sautéed onions in a frying pan and well-seasoned and cooked rice. Mix both in a bowl and pour on a bed of butter chunks. Turn over the mixture in the bakeware. The bottom becomes the top.  That was it!  It was so delicious that I finished it in 2-3 days. Serve with side dishes of steamed broccoli and spinach.

Keeping breakfast simple is my favorite thing to do most days. Ingredients: Egg white and pre-cooked and well-seasoned red beans There's no need for carbs. This delicious breakfast filled me up fast. Beans already have carbohydrates.