Bean Potage

Ingredients for 4
1 400gr can of beans in their juice
1 small onion, chopped
2 inch piece of Chorizo, sliced
1 carrot, chopped
1 potato, peeled and chopped
500 ml chicken stock
1 dessertspoon of Mixed Spices: Paprika, cumin, coriander
chopped handful of chopped parsley or coriander
Note: a dash of balsamic vinegar

Stir fry the vegetables in a little olive oil for 10 minutes. Stir the spices in and let them release their aroma.
Add the beans with their juice, chorizo and stock. Cover and let simmer until the potato is cooked through.
At the end of the cooking, add a handful of chopped Herbs, I like coriander but parsley, thyme or mint are good also.

Vegetarian option: do not use chorizo, use vegetable stock instead

Avodado and tomato salad

A sensationally tasty salad. Serve as it is, or with some bread and salmon as a main course. 

• 1 avocado, peeled and sliced
• 1 tomato, peeled and diced
• 1/2 onion, sliced finely
• a little fresh coriander, chopped

Dressing:

• a little grated ginger, to taste
• half a garlic clove, pureed
• 1/2 tsp soy sauce
• 1 tbs Olive oil, virgin is best
• A squeeze of lime juice
• salt and pepper
• a few chili flakes, optional

Sautéed Artichokes

Remove outer leaves of the artichokes, cut the ends, peel the stalk.
Slice and remove the inner choke if there is any (fresh tender artichokes do not have any and they are the most succulent)

Heat a tablespoon of Olive oil in a pan. Fry the slices for a minute or two, stirring from time to time to coat all the slices in oil. Season with salt and pepper.
Serve hot or cold.


Nutritional facts of Globe or French artichokes:
This food is very low in Saturated Fat and Cholesterol. It is also a good source of Niacin, Vitamin B6, Iron and Phosphorus, and a very good source of Dietary Fiber, Vitamin C, Vitamin K, Folate, Magnesium, Potassium, Copper and Manganese.

Other names:
Alcachofa, Alcaucil, ALE, Artichaut, Artichaut Commun, Artichoke Extract, Artichoke Fruit, Artichoke Leaf, Artichoke Leaf Extract, Artischocke, Cardo, Cardo de Comer, Cardon d'Espagne

Medical uses
Artichoke is used to stimulate the flow of bile from the liver. This is thought to help reduce symptoms of heartburn and alcohol "hangover." Artichoke is also used for high cholesterol, irritable bowel syndrome (IBS), kidney problems, anemia, fluid retention (edema), arthritis, bladder infections, and liver problems, including hepatitis C.

Some people use artichoke for treating snakebites, preventing gallstones, lowering blood pressure, lowering blood sugar, to increase urine flow, and as a tonic or stimulant.