CHEF SAMBRANO Food Articles Video Recipes



Friday, December 14, 2018


Here is an idea that will be easy to prepare. Totally vegan. No animal products, no dairy, no eggs. Straight up 100% vegan. For those of you that want protein, this is going to be a protein packed dish. OK it's roasted, and some experts will tell you, if you cook the veggies it loses all its nutrients. Yeah that's true. But still, it is fibrous. And there is no saturated fats that's bad for your heart. This will be low in sodium and sugars, it will be safe for diabetics as well as people dealing with high blood pressure.


1 block of firm organic tofu, drained of water.

1 large organic eggplant, sliced 1/4" thick. 
For the eggplant, you will need to sautee the slices in organic vegetable oil to slightly soften them up.

1 large organic bell pepper

1 large organic tomato sliced 1/4" thick

1 organic garlic peeled 

1 large organic sweet onion, peeled and chopped

1 cup of virgin organic olive oil or more if needed

2 tbsp. of Spike seasoning

1 tbsp. red pepper flakes

1 tsp. sea salt

1 tsp. white pepper


Preheat oven to 375 degrees F.

Place some olive oil on bottom of a 9x9 inch baking pan with garlic. Spread out tofu and vegetables onto pan. Drizzle enough olive oil to coat tofu and vegetables but not drowning it. Sprinkle the Spike, pepper flakes, salt and white pepper to taste.

Roast in oven for about 20 minutes or until tops of tofu are brown. Or not, up to you.

FYI: Spike is a brand of healthy seasonings.


In this photo of me, I'm at an eatery in Las Vegas that I love for chowing down juicy hamburgers. Not lying to you, I loves me some good beef burgers. And the restaurant's name is called Heart Attack Grill! Hey it's marketing so I won't be protesting this place. However. Sometimes we need to eat a little healthier. But let me guarantee you, next visit to Las Vegas, I'm going going for it again. Now until forever, I will change the way I think about food. If you haven't read my last posts, I do have some health issues that are very serious. High blood pressure is one. Gout is another. My blood sugar level has risen, and my cholesterol is not the lowest. All this can be altered by changing the way I eat. 

Stop eating refined stuff period. Drink more water. Instead of sweet creamy coffee, just have a small one black or with very little sugar. Eating low sodium foods, exercising more. Things I know I'm supposed to do in the first place but got lazy, and all negative. And the most critical issue right now, I lost my health insurance. So bam! Hey I'm 54 now, and not a young guy. I got to be more my age. Sure thinking young is good for you. But sometimes, my kid thinking ruins me in other parts of life. 

Let's say God wants me back when I'm 66 if I live that long. I got 12 years to make things good. Meaning, pay off my debts because it's a must, it's the right thing to do. Make right what I did wrong to people, it's the right thing to do. And be that beacon of light for others, be the word and action to help others somehow. 

Food is very important to us. Food is fuel for surival. My new thinkning on food, will revert to the old school mentality, in that food to survive is what is important. I'll share with you not just ideas on preparing healthy meals, but give you some thoughts on how to live a more peaceful life. You know, drama can be very irritating.

Back tracking to my days as a cook at a health food store, it was the best time in my life as a professional cook. Because, we never cooked any meats, it was an organic vegetarian and vegan kitchen. The only animal products we used were milk, and cheeses. This type of cooking is called lacto-vegetarian. Meaning we used dairy, but not eggs. And every thing else was plant based. However, I won't totally go that rout on my posts. We'll use animal proteins at times, but I'll show you how to make it all work out for you in a healthier manner.

Let's do a breakfast recipe using this type of cooking, lacto-vegetarian. And believe me this will be very delicious. 


1 tsp. organic vegetable oil

2 cloves crushed garlic

1- block firm organic tofu, crumbled

1 small package organic frozen spinach thawed

1- medium orangic sweet round onion minced

5 oz. of organic mushrooms sliced thin

1 medium organic bell pepper sliced thing

1 medium organic tomato rough chopped, keep all juices, flesh, seeds, skin

1 1/2 cups of organic grated parmesean cheese

1 cup of organic cream

1/2 cup of nutritioan yeast

1 tsp or more white pepper

1 tsp. or more organic tamari soy sauce


Preheat oven to 350 degrees F.

1. In a large oven proof non-stick skillet, over medium high heat. Heat up the oil and garlic, once the aroma of the garlic is present, add in the ingredients from the tofu to the tomatoes. Saute it for about 2 minutes.

2. Add in the parmesean cheese to the tamari soy sauce. Stick it into the oven for about 15 minutes. Season with a little more seasoning if need, not too much salt. Serve with all-grain toast.

What this meal does is offers you more fiber as well as protein. For those suffering from diabetes, it's a pretty safe meal to eat. If you have high blood pressure, it's not too heavy in sodium.

Here's the kicker, the cost of eating healthy is insane. If you buy organic, a sack of groceries can really add up in terms of cost. This meal can run you easily up to $30.00, and you'll serve at least 3-4 people. What can I tell you? Life is tough period. If money is an issue, such as for myself at the present moment, I really got to put dollars away to go shopping and buy healthy. In the mean time, I try to eat light but healthy. Drink more water. You can survive on water. I'm praying for all of us going through a health issue, I'm praying for families trying to make ends meet. I'm praying for those without. And I hope that God (if he exists), opens that door of goodness for everyone. Hey I don't think it's stupid. I'm praying. Because right now, it makes sense. Unless someone drops off a load of cash at my front door.

Tuesday, December 11, 2018


Hi foodies, in this post I'll give you an idea for a one-pot meal for vegetarians. The main protein will be firm tofu, and some simple organic vegetables you may be able to purchase at your local grocery store.

OK, first of all let's all try to eat a little healthy, and a vegetarian meal can always benefit you. I mean you can't gobble down pork bellies all week long. Or prime rib every day of the week. You'll ______ ing croak! Seriously. And if you're on medication for hypertension, and cholesterol, if you eat well you can reverse your bad health condition and get off of them meds. I mean I've known people with diabetes that said, "______ this shit, I don't wanna be sick anymore." And they changed their eating habbits. Ate more whole foods, and did more excercising. Yeah, I should talk right? I'm on meds, haha. 

OK here we go, let's call this dish the Tofu One-Pot. 


2- 14 oz. blocks of firm organic tofu, sliced into bite size pieces. 

4 large eggs, beaten
28 fl. oz. of veggie stock, buy orgnic

1 medium carrot, organic, shredded

1 large red bell pepper sliced thin

1 medium sweet round onion, sliced thin

8 oz. organic cherry tomatoes, sliced in half, and squeezed.

2 tbsp. nutritional yeast

2 tbsp. ground ginger

2 tbsp. garlic powder

2 tbsp. onion powder

1/2 cup Sriracha hot sauce

1/3 cup low sodium organic tamari soy sauce gluten free

White pepper to taste

Sea salt to taste


In a large enough pot, add in all ingredients from the veggie stock to the sea salt. Bring to a boil, then simmer for about 15 minutes over low heat. 

Add in the tofu and beaten eggs, stir until heated through. Bring heat up one last time to a short boil. Off the heat, serve with any starch you desire.

Ingredient Info on some products you may be unfamiliar with.

Nutritional Yeast: Vitamin B12
Vitamin B12 is responsible for maintaining a good digestive system, increasing your energy, regulating your nervous system and protecting you against colon cancer, breast cancer, and stomach cancer. Usually non-existent in plant food, B12 primarily comes from red meat, sardines, tuna and other animal products. If you are not eating meat or meat products, you will need to gain your vitamin B12 intake elsewhere. Apart from taking supplements, the best way is with nutritional yeast. Just one tablespoon of nutritional yeast powder is your recommended daily intake of this super vitamin. Check the label that he packet does, in fact, contain B12 as it is available without it as well.

Nutritional yeast has a nutty flavor, it works well with tofu, in fact you can add as much as you want to the one-pot recipe I have for you. Remember, the recipe is a mere guideline for you, taste and add whatever you want to the pot. You can always add ingredients, but you can never take it out. So add a little at a time. Try it on salads or even pop corn in place of butter.

Tamari Soy Sauce Gluten Free:  Tamari is a premium soy sauce made with 100% soy beans. Shoyu on the other hand is soy sauce blended with 50/50 percent soy beans to wheat ratio. And with wheat, you have gluten. So an organic tamari soy sauce gluten free is the best one for any eater looking for gluten free soy sauces. 


The other day, it was time for a one pot meal, enough for a family of 6-8. And that meal was a simple one, just pork and peas. It's been blogged many times, however what the hell? I might as well share with you this one again. If golf magazines can print the same stuff over and over again, why can't I blog the same stuff time and again eh?

My mom and dad made the best pork & peas. I know, someone out there will dispute that opinion of mine. However I think they did it the best. It's plain village food, my parents raised us in the old plantation village growing up in Lahaina, home to sugar plantation workers. We moved out of the camps when I was like 8 years old. Into a more modern neighborhood. But the food remains the same as mom and pop cooked it years ago. In fact, everyone in my family, brothers, sisters, neices and nephews all cook it basically the same way. Well I think they do. So I'm going to share with you how my dad did it. First let's get to the ingredients.


5 cloves crushed garlic

2 tbsp. cooking oil

4 lbs. of pork shoulder a.k.a. pork butt, sliced into bite size pieces.

1 1/2 cups of white or apple cider vinegar

3 bay leaves broken in half (dried)

1 full tablespoon pepper corns

2 tablespoons of kosher salt, or coars sea salt (more if needed after it is cooked).

1 tsp. cround cinnamon

1 can of low sodium tomato sauce, 12 fl oz. or so.

1 lb. thawed frozen green peas, or canned. Frozen lookes better, the green is brighter. 


In a large enough pot, add the oil, and crushed garlic.

Add in the pork pieces, add in the vinegar, bay leaves, pepper corns, salt & ground cinnamon. Mix well with cleaned hands, or wear sanitary cooking gloves. Mix it well, so that the ingredeints are massaged into the meat. Let it sit at room temperature for about 30 minutes. Let it marinate.

Place pot on stove over high heat, bring it so the pork is sizzling, turn heat down to medium high. Using a ladle, stir pork around so that all pieces turn white to start the cooking process. Once all pieces are whitish, turn heat down to low, cover pot and let simmer for about 20 minutes. You want the meat, garlic, pepper corns, bay leaves and vinegar to get into concert with each other. 

Uncover pot, add in the tomato sauce, cover pot again, and let it simmer for another 20-30 minutes. 

Check if the flavor is good for you. Need more salt? Need more vinegar? Add it in at this point.  

Add in the thawed green peas. Mix it well into the pot, turn off heat, cover pot, and let it keep warm until ready to serve.

Serve in bowls with white or brown rice.

Photo above is what it looks like after the tomato sauce has been added in, and simmered for another 30 minutes or so. The pork should be fork tender at this point. Also taste if you need more salt, or more vinegar. Some people like it more on the sour side. I like it even, same on the salty side, and on the sour side. Even Steven.

Once you've made that executive decision that the flavor is just right, it's time to add in the green peas. Stir it up to heat through, off the heat. Cover the pot again, keep it warm until ready to eat. Easy!

Note: These one pots are great for the next day. Cool it off, keep it air tight in a container, and place in the fridge for at least a day or two. Or freeze it. One pots are the best cooking. No fuss, no fancy cutting or slicing of veggies. Just toss em into the pot, and go for it.

WARNING: Keep children away from hot stove, keep pot handles facing away from the front of the stove. Help prevent major burns. SAFETY is a premium in the kitchen.


Wednesday, December 5, 2018


Good day, it's December 05, 2018. In this post, I'm cooking for good health. Low sodium, low sugar. This is all protein and safe for diabetics and people suffering from hypertension. Easy. All you'll need is boneless and skinless chicken breast. Purchase all natural, zero antibiotics, or non GMO. If you can that is. So what I did was I got one whole breast and sliced it down the center so that there were two halves. Good for two people, however I ate the whole breast myself because I did not have any starches, and I was hungry enough to eat it.

I got a pan, filled it with about 2 cups of water, added 1 bay leaf, a teaspoon of pepper corns, 1/4 cup of white vinegar, and 1/4 cup of low sodium soy sauce. For those of you in the know, yep it's a Filipino adobo sauce. I put the flame on high, put the 2 halves into the water, then turned it down to simmer. Covering it, I waited about 6 minutes, then turned it over, and went another 6 minutes covered. It was perfect. I actually let it sit in the pan covered after I turned it off for a few minutes. Then I sliced it. Then I ate it alone. Total protein. It was really good. The aroma was pleasant, and I bet the neighbors were smelling it. Nothing like that adobo aroma permeating the hood.

It's easy to eat healthy. Keep the sodium low, keep the sugars down, and go and take a good walk. Sweating is key folks. Go for a walk or run, exercise. It's really important to exercise. God didn't create us to be sedentary. So put away that smart phone for a little while and do something. Just 20 minutes, that's all. Sweep that dirty apartment, instead of taking the escalator use the stairs. If you're at a resort, walk to the beach or golf course within reason, and let someone else take the shuttle that really needs it. 

Let's all do this together guys. I'm a little unhealthy right now, so for 2019, I'll be committed to blogging on healthy eats. Hey I'm 54, I ain't getting younger, and the last thing I want is to be dead before I'm 60, or getting a foot cut off because of diabetes, or a stroke or heart attack. OK guys, let's all be positive, in all aspects of our lives. Let's be the light for others, be postive to the max! Let's do it. Let's chase our dreams together. We have living to do.

The 2 halves are in the hot poaching liquid

Letting the 2 halves are done after 12 minutes
and a few resting after the heat has been turned off

One half is sliced, as the other awaits the knife

This is just one idea, you may add any flavorings you want to your poaching liquid. Use brown sugar sparingly, use intense spices and herbs without salt, you'll be surprised. Remember that the proteins like beef, chicken, pork and fish does have flavor. Learn to taste it without any flavorings. I can't believe some of the foods being sold to people. It ceases to amaze me that cooks will just over flavor a good piece of protein. In our modern foodie culture, we buy bags of  potato chips with tons of salt. Sodas with too much sweeteners. No wonder we are all heading down Unhealthy Street to bad health.

Keep it healthy my friends.

© 2018

Monday, December 3, 2018


For those of you looking for really good knives, you really don't need to head to Macy's and spend $80.00 on a nice chef or kitchen knife. Here's a brand of professional kitchen knives that I love for the price. The brand is Mercer. This company makes some of the best professional knives around. About a year ago I purchased their 9.5" Gyuto MX3 knife I use to cut Ahi, the blade is thin, stainless steel VG-10. My knife cost $140.00. It is durable like a carbon steel blade, but is stain resistant. The blade needs to be honed after several ahi loins, which is great. Let me explain. Sometimes when you are using a carbon steel knife and it does get dull at times, you need a whetstone to sharpen it, a honing steel just won't cut it. I'd rather hone it when I feel it's losing it's sharpness and it's good as new for a few more loins.

However the company has a very affordable line of knives called the Genesis line. These are very sharp stainless steel blades. Full tang, one piece tip of blade to the handle. And the handle is made up of a composite called Santoprene, that is great for gripping when your hands get wet, it prevents you from slippage. The Genesis line can run in the mid $20.00 to $50.00. And it looks very cool also. Imagine these knives on a magnet, your foodie friends will be in awe, in fact one of my older Genesis knives was mistaken for a very expensive one. You have to use it to believe it. These knives from Mercer Cutlery is very dependable, good looking kitchen knives. Sharp edge right out of the package. MERCER CUTLERY.

This photo is a Mercer Genesis 8" chef's knife. Believe me, it's a really dangerous blade. Slices tomatoes like a razor. Yes, it will dull people so always have your honing rod nearby, but once you run the edges on that honing rod, it will be good as new!

And most home kitchens, all you really need is a nice size kitchen knife, this one does the job perfectly.

MY SIMPLE SHOYU New York Steak Plate

In this blog post, it's a sad day for our great country. As I watch the services of our 41st. president's body laying in state in Washington D.C.. George H.W. Bush, rest in peace.

I took a look into the refrigerator on what to eat, I noticed a 2 pack of choice cuts of New York steaks, each weighing about 7 oz. big enough for me. And I cooked some brown rice a day ago, and it's still good. I need to eat a little healthier as my sugar level is up. Tomorrow I got to see my doctor, she'll probably give me a scolding. "Stop drinking soda and eating junk!" OK. So I'm off of sodas, gimme some water though, and coffee.

So what I did was, kept the steak unsalted. Just plain Jane. I heated up a pan really hot. And seared all the edges. There was a little fat on there so it was tasty. Let it sit about 3 minutes on the first side, and 2 on the last. When done, it was on the rare side. Only because I did not let the steak sit at room temperature. I should have known better, however I was hasty, just get that thing on the pan ASAP!

So it was mostly rare, but hey it worked. Right before I took that steak out of the pan, I hit it with about 2 tablespoons of shoyu. Or soy sauce for those of you who aren't familiar with that term. And then I plated it with simple room temperature cooked brown rice. 

It was good. Protein, and some healthy starchy rice. I did good. I did. And God Bless America. God Bless the Bush family.

To be honest, I liked the brown rice and keeping the sodium down, and drinking more water. I feel much better. So with that said, all of us should be eating better. You don't have to be a vegan, but just watch your portions, keep the surose out of here, and high processed stuff out of here. Good eating folks.


Sunday, December 2, 2018


On this blog post, nearly a week after Thanksgiving. I will share with you some interesting beef steak information. We'll get to know the hanger steak. Some people are inquisitive, "What's a hanger steak?" Lately we've seen this cut of tender beef being promoted everywhere, blogs, videos, food mags, shows. Well, before we get to where this thing comes from, let's talk a little bit about where we get our beef.

Where? More than likely you purchase your steaks from your local supermarket. Or you'll go to a butcher shop, or a meat specialty shop that may serve gourmet cuts like prime, or Wagyu. Wagyu is that Japanese bred beef that is very tender, and expensive. It has generous amounts of marbling, making Wagyu beef very tasty. 

A piece of Wagyu beef steak can run anywhere from $40-$60, some stores will sell a piece of rib roast for over $100 per pound. As my dad always said, "If you want the best quality, you will have to pay the price." And dad knew reality. I remember when I was in a hasty state of mind as a kid, I wanted a bike from the five and dime. Instead, dad told me to wait, save the money and go the the real bike shop that specializes in bikes. My 10 speed was the best it lasted me a long time. You get what you pay for.

If you haven't seared a Wagyu steak, I swear all you'll need is to season that steak, and use a stainless steel pan without any cooking fats. That steak will release all that juicy marbled goodness, the golden renderings. Pan sauces comes easily via a prime cut of Wagyu. Epic.

So now let's talk about the good old hanger steak. Once it was called butcher's steak because the butcher's knew how tender this cut is. And it is no larger than two pounds on average. So it is highly unlikely you will see your meat department with dozens of hangers in prewrapped packaging. Not like having that family pack of strip steaks. That's why it was tagged butcher's steak. It is called the hanger steak because when it is being butchered it hangs from the diaphram. Hence hanger steak. It comes from the plate section of the steer (castrated bull), or heifer (female cow) that hasn't given birth to any offspring. 

As you can see, the plate is the lower belly of the steer or heifer. If you look at the diagram, the flank is behind it. The hanger steak resembles the flank. The hanger steak is the legs of the diaphram, it is V shaped. The outer portion of the hanger is the less tender skirt steak.
This is a marinated hanger steak.
Look at the deep grain that this cut has. Searing this on a pan or over hot coals, cooked medium, sliced across the grain, and you'll have a very delicious meal.

Here's a video from experts on butchering. Let's learn something.

Video is from Youtube.

Sunday, November 25, 2018


In this blog post I went out the other day here on Maui, and talked to some of our visitors to the island. I met a couple that was cruising town. I asked them where they were from and they were from Louisville, Kentucky. And food is always a good subject, so I briefly asked them if I went to Louisville, where should I go? And their answer was to visit a place called MOMMA'S MUSTARD, PICKLES, & BBQ 

So the tell me, "Ron you gotta have the chicken wings and the beef ribs. They are rated 1&2 as the best." OK, so I had to do my investigation. We are like 5 hours difference from Kentucky, I called this place up. A friendly employee answered the phone. And he confirmed, I should order their wings and beef ribs. He also told me the sides were inexpensive and very good.

I looked at their website and it really looks good. So if I'm ever in Louisville, I'll go and visit the baseball bat shop, and get some wings and ribs at Momma's.

Photos below are from online sources, and this blogger does not own them, and not making a profit from the post.

Love the logo, it's a brand!

The wings looks great! I want a platter right now!
It's smoked $11.50 for 10

The ribs looks really good, I'll take that too!
Rated 2nd Best by the book The Top 100 BBQ Restaurants
in America! Whole $32 Half $16

All I can say is this, Momma's comes to play. It seems like they don't fool around. They make things happen! Seriously. When somebody from 4,306 miles away (Google Maps), tells me to go to their hometown and eat at a place, and I call up this said place, and the employee tells me the same, baby that's word of mouth, the best advertising any business can get! I'm purchasing me a plane ticket soon. Momma's here I come on an empty stomach!

© 2018

VEGAN IDEA - Baked Veggies

Here is my simple vegan type of veggie bake. So easy anyone can do it. The only tools and equipment you will need is this.
1 foil pan 12x12 inch or so. A little oil to grease the bottom. A sharp kitchen knife. A bowl for mixing. And a stove. And I forgot wash your hands real well.

INGREDIENTS (Purchase all natural or organic)

1 oz. whole white mushrooms

1 large zucchini cut into 1/2 inch slices

1 large yam peeled and cut into 1 inch chunks

12 oz cherry tomatoes

1 large sweet round onion, peeled and cut into 1 inch cuts

1 lb. of broccoli tops

1/2 lb. of cauliflower tops

Salt and white pepper (to your taste)

1 cup of nutritional yeast

1 1/2 cup of olive oil (no need extra virgin)

1/2 cup of apple cider vinegar

1/2 cup of tamari soy gluten free

1/2 cup of sherry wine


Preheat your oven to 350 deg. F

In a large mixing bowl, add in all of the vegetables.

Sprinkle salt and white pepper to your liking over all the vegetables. Then add in the nutritional yeast. Drizzle the olive oil generously, if you need more, don't hesitate, olive oil is good for you. Then drizzle apple cider vinegar, tamari soy, and the wine. Using clean hands or use culinary gloves, toss gently all of the vegetables. 

Place in the baking dish, and bake for about 25 minutes. Remove from oven, let rest. And eat.

© 2018


With the slow cooker such as the Crock Pot, you can slow cook inexpensive cuts of beef or pork. Here's an idea that you can use for pork shoulder, a.k.a. Boston Butt. This cut of meat is perfect for slow cooking. 


(Depending on how many you will feed) Let's just do 4 servings.

1- 3-4 lb. cut of pork shoulder, without bone

Salt and white pepper to taste

6 cloves of crushed garlic

1/2 cup of low sodium chicken or beef broth

1/2 cup of cooking sherry

1 sprig of rosemary

1 sprig of thyme

4 large sage leaves

2 tbsp chopped parsley


Bring pork shoulder to room temperature, and season with salt and pepper generously.

Place pork shoulder into slow cooker. Add in the rest of the ingredients.

Set timer, and temperature. (See your owner's manual)
* Slow cooker models vary, ideally you want to slow cook it on low for a few hours. You can set your cooker right before you go to work, and come back to a hot meal. Or set it the night before so it shuts off a couple of hours before you wake up. Cool it off, refrigerate it. And when you are ready to eat. You can set the slow cooker to a higher temperature for a short time to heat up. Or simply use your stove top and another pot.

Serve with steamed brown rice, or steamed yams, or all grain bread. Always have some greens with your meals, keep it well balanced. Fibers is important in your diet. If you don't have time to chop a salad, more than likely your supermarket has ready made greens and other vegetables already chopped and ready for you.

© 2018


NOTE: This recipe for Kyoto Sour is from FOOD AND WINE

The world of sake is an interesting one. Go to a fine sushi or Japanese steak house, where prime ahi and Wagyu beef is sold, there no doubt will be fine sake available. 

As the foodie crowd grows in size, and with the age group wide like the Grand Canyon, I thought it is time to get up to date and interesting info on what's happening in food and drink. And what website/magazine better to give us that than Food and Wine.

This is the Kyoto Sour


2 slices of Grapefruit

2 dashes of Green Tabasco Sauce

3 oz. Gekkeikan Haiku Sake

1/2 oz. Lemon Juice

3/4 oz. Agave nectar

Garnish: 1 Grapefruit slice and fresh mint sprig.

If you've never had sake before, you will find it alien at first. Some brands are smooth, some have a bite to it that will make your face deformed. Some are served chill, others are warmed a little bit. Sake comes from polished rice, and what's left of the rice is fermented in low tempertures. This sake is crisp and refreshing.

Click on the link and get more info on Gekkeikan Sake.

Saturday, November 24, 2018

MATANG- Candied Sweet Potato

Matang is a Korean candied sweet potato. Not really a healthy treat for diabetics, however if you just eat a small piece for satisfaction, you might be safe. CHECK WITH YOUR DOCTOR OR DIETITIAN. According to online sources, Korean candied sweet potato is a common street food. And street foods sell, out in the open, you get to see the cook or chef do his or her thing live in person. You get to smell the delicous aroma filling the air. I'll take that. Street food, yeah-I can dig that any day.


1 lb. of sweet potatoes, peeled and sliced into triangles 2 inches wide.

In a deep pan or wok, add in approximately 4-5 cups of cooking oil, heat it up until bubbles are present, careful not to overheat that the oil begins to smoke. Carefully fry each piece until golden brown. It will take about 7 minutes per batch. Do not overcrowd the pan with slices of sweet potato.

Place all fried pieces of sweet potato on to paper towels to drain the oil. Once drained set it aside.

Make the syrup. In a large pan with a thick bottom, add in 1-1 1/2 tbsp. of vegetable oil. Heat up over medium heat. Swirl oil so that it covers the bottom of the pan. (Use a nonstick if possible). Then add in 1/4 cup of white sugar. Cook and let the oil blend into the sugar and it will turn golden brown, careful not to burn it. Once you've created a syrup. Off the heat. Place the pieces of sweet potato into a stainless steel bowl, and pour the syrup over the slices. Tosss to coat. And serving it warm is the best.

© 2018


The green bean. I love it, raw right off of the vine. Or cut up in some hamburger stew. It's a healthy vegetable, a great source for fiber, potassium, and folate, and excellent source of protein, iron, and zinc. It contains a lot of antioxidants. Good for diabetics, and hypertension sufferers. Eating it raw will give you its fullest nutritional value. Or poach it quickly to preserve all of the good stuff you need. It's also a source of protein. If you want to go meatless, eating beans is another alternative and much cleaner.

To eat healthy, eat the green beans raw. If you are cooking meats and want this inside. Let's say you are making a beef stew. Once your stew is ready, trim some green beans, cut them up, and toss them into the pot. It will not over cook but it will soften a little and retain more of the nutrients as opposed to cooking it for long periods of time.

Tofu with a little soy sauce and a little garlic, ginger, and a tad of brown sugar is delicous, and adding in raw green beans makes it totally heatlhy, get some fiber and protein from both foods. You'll drop your weight, blood pressure and lower you blood sugar quickly. Just don't drink a soda afterwards. 

Green beans growing on the plant

Harvested green beans

Cut and trimmed green beans cooked

Pickeled green beans

Canned green beans

Let's all cook and eat healthier, and green beans is good for you. Shop for fresh and organic if you can, it may be a little more out of your wallet. If you can't get organic, try and get some that are grown locally, from someone you know that doesn't use dangerous pesticides.

© 2018