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Nutrition NuggetsBible Nuggets

Nutrition NUGGETS from the Kitchen

Please welcome Marlene McKinney!


Marlene  lives in the beautiful Bahamas. She enjoys sharing her love of Christ and her kitchen secrets.


If you want to add some Bahamian Vegan to your cooking, follow her as she shares family recipes.


As always, while the food is cooking, watch The Great Controversy at BlessingsAnew.com.  

PLANT-BASED DIET? HERE'S HOW!

Black Bean Dish

Quick Panamanian Black Beans


Serves: 2-3 | Time: 15–20 minutes


Ingredients:

• 1 can black beans (rinsed and drained)

• 1 tbsp olive oil or water (for sautéing)

• 1 small onion, diced

• 2 cloves garlic, minced

• ½ bell pepper, diced (red or green)

• 1 small tomato, chopped (optional)

• ½ tsp cumin

• ¼ tsp smoked paprika

• Pinch of cayenne or chili flakes (optional)

• Salt to taste

• Fresh cilantro or culantro (handful, chopped)

• Splash of lime juice


Instructions:

1. Sauté aromatics: In a pan over medium heat, add oil or water. Sauté onion and garlic until fragrant.

2. Add veggies: Toss in bell pepper and tomato, cook for 3–4 minutes until softened.

3. Spice it up: Stir in cumin, paprika, cayenne, and salt.

4. Beans in: Add the black beans and a splash of water or veggie broth. Simmer for 8–10 minutes until flavors combine and it slightly thickens.

5. Finish: Stir in lime juice and chopped cilantro just before serving.


⸻

Serving Suggestions:

• Over brown rice or quinoa

• With arepas or warm corn tortillas

• As a filling for wraps or alongside plantains 


Fried Bread

 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. 


Black Bean Burgers

 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 


Crispy Teriyaki Tofu

 A bold, Bahamian Vegan twist on a classic!

Ingredients for Tofu Skewers:
• 1 block firm or extra firm tofu (pressed and cut into cubes or strips)
• Skewers (wooden or metal)

Homemade Teriyaki Sauce:
• 2 tbsp Bragg Liquid Aminos
• ½ cup water
• 1 tsp lemon juice
• 1¼ tsp onion powder
• ¼ tsp garlic powder
• 4 tbsp sugar (or coconut sugar)
• 2 tbsp molasses
• 2 tbsp olive oil
• 1 tbsp ketchup
• 1 tsp chicken-style seasoning (vegan)
• 1 tsp ginger (optional, but flavorful!)

Directions:
1. Make the sauce:
Add all sauce ingredients to a medium saucepan. Bring to a boil, then reduce the heat and let it simmer until slightly thickened—about 3–5 minutes.
2. Prepare the tofu:
Press and cut tofu into cubes or strips. Thread them onto skewers.
3. Brush & Bake:
Place skewers on a lined baking tray. Generously brush the tofu with your teriyaki sauce.
4. Bake & Caramelize:
Bake at 400°F (200°C) for 5–8 minutes, then remove, brush again, and bake. Repeat this process twice to build flavor and create a beautiful caramelized glaze.
5. Serve hot:

Garnish with sesame seeds or chopped green onions if desired. Serve with brown rice, noodles, or a fresh cucumber salad. 




Meat-Lovers Lasagna

Cauliflower Rice

Mango Smoothie

Potato Bread

Carob Cake

Soy Milk

Sweet & Sour Tofu

Natural Tea

Mango Dessert

Pizza

Chia Pudding

Buckwheat Cereal

Vegan Cheese

Almond Milk

OUR FAVORITE!

Black Bean Soup

Tofu Shopping

Pumpkin Soup

BIBLE NUGGETS

BE SOBER - FROM the BIBLE

IN THE AIR - FROM the BIBLE

TESTING - FROM the BIBLE

JUSTICE & MERCY - FROM the BIBLE

PRAYER - FROM the BIBLE

THE DAY - FROM the BIBLE

SOFT DATE SETTING - FROM the BIBLE

JUST THINK - MARRIAGES

JUST THINK - SLEEP

JUST THINK - FOOD

JUST THINK - PROPERTY

JUST THINK - LAW

JUST THINK - INCORRUPTION

JUST THINK - ANNOUNCEMENT

          

TRINITY - HOW'S THAT

HEAVEN - HOW'S THAT

COSMOS - HOW'S THAT

JUDGMENT - HOW'S THAT

THE MARK - HOW'S THAT

NOTHING - HOW'S THAT

SERVANT - HOW'S THAT


We're making music which we hope touches your hearT. Bem vindo Brasil!

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