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Plantain Fries Recipe (Panama Style)

Ingredients:

• 2 green plantains (firm and unripe)

• Oil for shallow frying (avocado, coconut, or your choice)

• Sea salt (optional)

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Instructions:

1. Peel the Plantains:

• Cut off both ends.

• Score the skin lengthwise (don’t cut into the flesh).

• Use your fingers or a spoon to gently peel away the skin.

2. Slice:

• Cut the plantain in half if needed for easier handling.

• Slice into thin strips (like fries) or wedges.

3. Heat Oil:

• In a skillet, heat about ½ inch of oil over medium heat until hot but not smoking.

4. Fry:

• Place plantain strips in the oil, being careful not to overcrowd.

• Fry for 2–3 minutes on each side until golden brown and crispy.

5. Drain & Season:

• Remove and place on a paper towel-lined plate.

• Sprinkle lightly with sea salt if desired.

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Tips:

• For a healthier version, 

bake at 400°F (200°C) for 20–25 minutes 

or air-fry at 375°F for 15 minutes, flipping halfway.

• Serve with 

avocado dip, vegan mayo, or a tangy tomato 

Tofu Fish Fingers (No Milk, Vegan, Bahamian-Inspired)

Ingredients:

• 1 block firm or extra-firm tofu (frozen, then thawed and pressed)

• 1 tsp kelp granules or crushed nori flakes

• 1 tsp garlic powder

• 1 tsp onion powder

• ½ tsp smoked paprika

• Juice of ½ a lemon

• 1 tsp sea salt (adjust to taste)

• ¼ tsp black pepper or cayenne (optional)

• ¾ cup all-purpose flour (or gluten-free flour)

• Water (just a little to moisten tofu if needed)

• Oil for shallow frying

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Instructions:

1. Freeze your tofu block overnight, then thaw and press to remove as much water as possible. This gives it a flaky, fish-like texture.

2. Cut tofu into finger-sized strips.

3. In a bowl, season tofu with:

• Kelp or nori flakes

• Lemon juice

• Garlic & onion powder

• Smoked paprika

• Salt and pepper

Let sit for 15–30 minutes to absorb flavors.

4. In another bowl, season your flour with a pinch of the same spices (garlic, paprika, kelp, salt).

5. If tofu feels dry, lightly moisten it with a few drops of water or lemon juice, just enough so the flour sticks.

6. Dredge tofu pieces in seasoned flour, pressing lightly to coat well.

7. Heat oil in a pan. Shallow fry tofu fingers over medium heat until golden brown and crispy on both sides (about 3–4 mins per side).

8. Drain on paper towels, then finish with a squeeze of fresh lemon juice.

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Serve With:

• Grits or boiled cornmeal

• Seasoned brown rice

• Steamed greens or coleslaw

 Panamanian-Inspired Chickpea Stew (Vegan)
Serves 2–3

Ingredients:
        •       1 can (15 oz) chickpeas (drained and rinsed)
        •       1 tablespoon coconut oil or water (for sautéing)
        •       1 small onion, diced
        •       2 garlic cloves, minced
        •       ½ bell pepper, diced (any color)
        •       1 small tomato, chopped
        •       ½ teaspoon smoked paprika
        •       ½ teaspoon cumin
        •       ¼ teaspoon cayenne pepper (optional for heat)
        •       1 teaspoon chicken-style seasoning or bouillon (vegan)
        •       ¼ teaspoon turmeric (optional, for color and health benefits)
        •       1 sprig fresh thyme or ¼ tsp dried
        •       Salt to taste
        •       ¾ cup water or coconut milk (for a creamy version)
        •       1 tablespoon tomato paste (optional for richness)
        •       1 teaspoon lime or lemon juice
        •       Fresh cilantro or culantro for garnish

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Instructions:
        1.      Sauté the aromatics:
In a medium saucepan, heat coconut oil (or use water for oil-free). Sauté onion, garlic, and bell pepper until softened (about 3–4 minutes).
        2.      Add spices and tomato:
Stir in paprika, cumin, cayenne, turmeric, and thyme. Add the chopped tomato and cook for 2–3 minutes until it breaks down slightly.
        3.      Add chickpeas and liquid:
Add the drained chickpeas, tomato paste (if using), and your choice of water or coconut milk. Stir in the vegan bouillon and bring to a simmer.
        4.      Simmer:
Let it cook uncovered on low heat for 10–12 minutes, allowing flavors to meld and liquid to thicken slightly.
        5.      Finish:
Squeeze in the lime juice. Taste and adjust seasoning. Garnish with fresh cilantro or culantro.

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Serving Suggestions:
        •       Serve over brown rice, boiled green banana, or mashed yam.
        •       Pair with fried plantains or arepas for a Caribbean twist. 

 Pumpkin Seed Milk Recipe

Ingredients:
        •       1 cup raw pumpkin seeds (pepitas), soaked for 4–6 hours or overnight
        •       4 cups filtered water (plus more for soaking)
        •       1–2 Medjool dates (optional, for sweetness)
        •       1 tsp vanilla extract (optional)
        •       Pinch of sea salt
        •       ½ tsp cinnamon or nutmeg (optional, for flavor)

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Instructions:
        1.      Soak Seeds:
Rinse and soak the pumpkin seeds in water for 4–6 hours or overnight. Drain and rinse before using.
        2.      Blend:
In a high-speed blender, add:
        •       Soaked pumpkin seeds
        •       4 cups fresh filtered water
        •       Optional: dates, vanilla, sea salt, cinnamon
Blend for 1–2 minutes until smooth.
        3.      Strain (Optional):
Pour through a nut milk bag or fine mesh strainer if you prefer a smoother texture. (You can skip straining if you’re using the milk in smoothies or cooking.)
        4.      Store:
Pour into a glass jar or bottle. Keep refrigerated for 3–4 days. Shake before each use.

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Tips:
        •       Use the leftover pulp in smoothies, oatmeal, or energy bites.
        •       For savory milk, skip the sweeteners and add a pinch of turmeric or cayenne. 

 Panamanian Hojaldres (Fried Bread)

Golden, puffy, and soft on the inside – a breakfast favorite in Panama!

Ingredients:
• 2 cups all-purpose flour
• 1 tsp baking powder
• ½ tsp salt
• 1 tsp sugar (optional, for a hint of sweetness)
• 2 tbsp oil or vegan butter
• ¾ cup warm water (adjust as needed)
• Oil for frying (neutral like sunflower or avocado)

Instructions:
1. Mix dry ingredients
In a large bowl, whisk together flour, baking powder, salt, and sugar.
2. Add oil and water
Add the oil and gradually mix in warm water, stirring to form a dough.
3. Knead the dough
Knead for 5–8 minutes until smooth and soft. Cover with a damp towel and let rest for 30 minutes.
4. Divide and roll
Divide dough into 6–8 pieces. Roll each piece into a thin circle or oval (about ¼ inch thick).
5. Fry until golden
Heat oil in a skillet over medium heat. Fry each piece until puffed and golden brown on both sides (1–2 minutes per side). Drain on paper towels.
6. Serve hot
Enjoy warm — traditionally with cheese, beans, or even sweet toppings like guava jam or vegan dulce de leche!

Tips:
• For sweet hojaldres, add more sugar (2–3 tbsp) and a dash of vanilla or cinnamon.
• Want them fluffier? Let the dough rest longer or use a pinch of yeast (and rest 1 hour).
• Make it whole wheat by replacing ½ the flour with whole wheat flour. 

 La Flaca Rica Vegan Burger – Chiriquí Style
Ingredients (makes 4–6 patties):

Base:
• 1 cup cooked black beans (mashed)
• ½ cup cooked quinoa or brown rice
• 1 small carrot, finely grated
• ½ small red onion, finely chopped
• 2 garlic cloves, minced
• ¼ cup finely chopped sweet red pepper
• 1 tbsp tomato paste or ketchup
• 1 tbsp soy sauce or coconut aminos
• 1 tsp ground cumin
• ½ tsp smoked paprika
• ¼ tsp cayenne pepper (optional)
• Salt to taste
• ½ cup oat flour or blended oats (add more as needed)

Binding:
• 1 tbsp ground flax + 2.5 tbsp water (flax egg)

Directions:
1. Prep the Flax Egg:
In a small bowl, mix ground flax with water. Let it sit for 5–10 minutes to gel.
2. Mix the Burger Base:
In a large bowl, combine mashed black beans, quinoa/rice, grated carrot, onion, garlic, red pepper, and tomato paste. Stir well.
3. Season:
Add soy sauce, cumin, paprika, cayenne, and salt. Mix thoroughly.
4. Bind and Shape:
Add the flax egg and oat flour. Stir until the mixture holds together. If too wet, add a bit more oat flour.
5. Form Patties:
Shape into 4–6 firm patties using your hands or a scoop.
6. Cook:
Heat a non-stick skillet or grill pan over medium heat with a touch of oil (or none, if oil-free). Cook patties 4–5 minutes per side until crispy on the outside and heated through.

Serving Suggestions:
• Serve on a toasted whole grain bun or plantain slices
• Top with avocado slices, sautéed onions, and local tomato
• Add a drizzle of cilantro-lime vegan mayo or spicy cashew crema