Onion and garlic beef tenderloin


  • 1 lb beef tenderloin
  • 3 onions (sliced like rings)
  • 3 garlic cloves, chopped 
  • 1/2 cup red wine
  • 2 tbsp Butter
  • Fresh Parsley
  • Salt and pepper to taste

1. Cut the tenderloin in bite pieces. 

2. Season with salt, and pepper.

3. Heat a large, heavy-bottomed frying pan over high heat. Place the meat with 1 tbsp butter in the pan (single layer) and let cook undisturbed for about 2-4 minutes. Flip the meat using tongs or a spatula and cook for additional 2-4 minutes. Transfer the meat to a plate.

4. In the same pan where meat were just cooked, heat 1 tablespoon of butter over medium heat and combine the onion rings and garlic. Cook for about 5 minutes (season with a pinch of salt after cooking for an initial 2-3 minutes), stirring constantly. Place meat on top of the onions and let cook undisturbed on medium heat for about 1 minute drizzleling the wine. This helps the onions to absorb the rich meat flavor. Mix all together and serve.

Basic white rice (Brazilian Style)


  •  - 1/4 cup vegetable oil or olive oil
  •  - 1 cup white (long grain) rice (basmati or jasmine for example), washed
  •  - 2 cups water
  •  - 1 medium onion, finely chopped
     -  2 bay leafs
  •  - 3 cloves of garlic, minced
  •  - Pinch of salt

  • 1. Put the water to boil in a tea kettle.

  • 2. In a large pot, heat the vegetable oil over medium high heat.

  • 3. Add the onion and garlic and sauté until translucent. Then add the bayleaf.

  • 4. Add the raw washed rice and cook, stirring occasionally so it doesn't burn, until it starts forming clumps.

  • 5. Add the boiling water and the salt, cover and lower the heat to the lowest setting.

  • 6. Cook for 20 minutes or until there's no more water in the bottom. (You will see some holes forming in the surface and you won't hear any more water!)

  • 7. Turn the heat off and lift the cover slightly.
  •  Let the rice sit untouched for 5 more minutes.
  • Fluff the rice with a fork and serve.

Black beans Brazilian Style


  • 1 lbs (500g) Black Beans (If using canned beans 1 1/2 lbs (750g)
  • 7 large cloves garlic, sliced
  • 1 bouillon cube of beef
  • 2 bay leaf
  • 360g smoked bacon lardons
  • 12 oz (340g) smoked kielbasa sausage (optional)
  • Cilantro or parsley to taste


1 - Wash the beans and let it soak on a bowl full of water for at least five hours. 

2 - Then put the beans, bayleaf, bouillon and sliced sausages (if using it) in a pressure cooker with a layer of water to cover them and an extra 3/4 inch of water above the layer of beans. You can use an Instant Pot for this. Cook for 40 minutes until the beans are cooked. (Instant pot setting is high pressure for 40 minutes).

3- In the meantime, fry the lardons until cooked, and set aside. Then fry the garlic in the bacon fat and set aside.

4 - When the beans are cooked, add the garlic and bacon and stir well as you bring to the boil over medium heat. Boil for 5 minutes before serving. Season with salt to taste before serving (here the lardons were quite salty and no salt was needed.)


    If you don't have a pressure cooker or an Instant pot dont worry. You can also cook the beans on a regular pan. It will take two hours. There is also the very easy way to do it. Simply buy black beans already cooked on the can and use them insted. The flavour will come good as well!

    This recipe serves five.

    Serve the beans with white rice. Optionally, garnish with farofa (toasted manioc flour) and some hot sauce like Tabasco.

    Or you may want to serve it up as a side dish with some chicken or steak (picanha).


- 1/2 lime, quartered
- 2 teaspoon white sugar
- 2 1/2 (75ml) fluid Oz Cachaça
- 1 cup crushed ice

In a large rocks glass squeeze and drop in 2 eighths of lime. Add sugar, crush and mix with a spoon. Pour in the cachaca and plenty of ice. Stir well.


Brazilian carrot cake

Brazilian Carrot Cake, know as Bolo de Cenoura, is one of my favorite desserts and one of the most popular and traditional in Brazil. It is unlike any regular carrot cake you have seen before in Europe or USA, if you have not tried it and is truly a unique carrot dessert. It is rich in flavor and texture and is perfectly coated with a delicious signature chocolate sauce. Here is a simple and easy way to make this traditional Brazilian carrot cake dessert without all the fuss.

Ingredients for Brazilian carrot cake:

For the carrot cake:
1/2 cup vegetable oil
3 carrots grated
4 eggs
2 cups sugar
2 1/2 cups flour
1 tablespoon baking powder
1 teaspoon vanilla
For the Sauce:
1 tablespoon butter
3 tablespoons cocoa powder or chocolate of your choice.
1 cup sugar
4 tablespoons milk
Directions for the Brazilian carrot cake:
1) On a blender beat the carrots, eggs and oil for one minute; add the sugar and continue beating for another minute.
2) Take the mixture out of the blender and place in a big bowl, incorporate the flour.
3) Incorporate the baking powder slowly.
4) Pour into a greased baking mold and bake in the oven at 180C/355F for 40 minutes.
5) Once done, take out of the oven and cover with the chocolate sauce.
For the Sauce:
1) Combine all ingredients in a saucepan, bring to the boil.
2) Once it reaches a syrup like consistency, it is ready.
3) Pour over the cake, serve and enjoy!


Gazpacho (Spanish soup)

  • - 4 to 5 slices stale bread, crust removed
  • - Water
  • - 5 large ripe tomatoes, about 2 pounds
  • - ½ cucumber, peeled, chopped
  • - 1 celery stalk, chopped
  • - 1 green or red pepper, cored, seeded, roughly chopped
  • - 2 green onions, trimmed, roughly chopped, more for garnish
  • - 2 garlic cloves, peeled, roughly chopped
  • - Extra Virgin Olive Oil
  • - 2 tablespoon sherry vinegar
  • - Salt and pepper
  • - ½ teaspoon cumin
  • - ½ teaspoon cayenne pepper, optional if you like spicy
  • - Pinch sugar
  • - Small handful fresh mint leaves, torn or chopped

    1. Place the bread slices in a bowl with ½ cup of water. Let the bread soak while you work on the tomatoes. Squeeze the bread to ring out any water.

    2. Place the tomatoes in a large pot of boiling water for 40 seconds or so. With a slotted spoon, remove the tomatoes from the boiling water and let them cool for about a minute or so. When they are cool enough to handle, gently peel the skins off.

    3. In a large food processor or blender, place the tomatoes with the cucumbers, celery, bell peppers, green onions and garlic. Top with the soaked bread. Pour ½ cup extra virgin olive oil and the sherry vinegar. Run the processor for a few seconds then add the salt, pepper, cumin, cayenne pepper (optional) and a pinch of sugar; blend.

    4. Test the gazpacho and if it's too thick, add a little water and blend again until you reach the desired texture.

    5. Transfer to a glass container or large canning jars. Cover tightly and chill in refrigerator.

    6. When ready to serve, give the gazpacho a quick stir then transfer to serving bowls or small glasses. Top with olive oil and a garnish of fresh mint, cilantro and chopped green onions, if you like.

Bigos (National Polish Dish)

This is the national dish of Poland. It can be made with any kind of meat from pork to rabbit or venison, but should always have spicy Polish sausage. Like most stews this tastes better left overnight and reheated the next day making it a great dish to prepare in advance for an evening with friends.

50g/1¾oz butter

- 1 onion, sliced

- 1 tsp juniper berries, crushed

- ½ tsp caraway seeds

- 300g/10½oz lean pork belly, cubed

- 1 tbsp brown sugar

- 500g/1lb 2oz sauerkraut

- half a white cabbage, shredded

- 200g/7oz fresh chopped tomatoes or 400g tin tomatoes

- 500ml/18fl oz chicken or beef stock

- 10g/¼oz dried mushroom

- 300g/10½oz smoked Polish sausage, such as kabanas, chopped

- 1 apple, grated

- salt

1. Melt the butter in a large casserole. Add the onion and sauté over a medium heat until the onion is softened and translucent. Sprinkle over the juniper berries and caraway, then add the pork. Sprinkle over the brown sugar. Turn the heat up high for a couple of minutes, turning the meat so it browns well.

2. Drain the sauerkraut well and give it a rinse if you want to reduce the vinegar flavour. The easiest thing to do is squeeze it out with your hands. Add to the casserole with the white cabbage and chopped tomatoes, then pour over the stock. Simmer for about 30 minutes.

3. Soak the dried mushrooms in warm water. When they have softened, drain, adding their soaking liquor to the casserole. Chop the mushrooms finely and add these to the casserole, along with the sausage and apple.

4. Simmer for a further hour and a half and serve or cover overnight and reheat the following day.

Freshly ground black pepper

Senegalese Peanut Stew

Creamy and delicious peanut soup is very commonly eaten across West Africa with starchy food. It is easy to prepare with store cupboard staples and is very versatile.

Peanut soup is traditionally prepared with ground peanut, but this recipe uses peanut butter for convenience.

    • 2 lbs (1kg) chuck beef (see notes)
    • 1/2 cup peanut butter (see notes)
    • 1 red bell pepper
    • 2 carrots, cut on the size of the beef
    • 2 tbsp tomato paste or 3 fresh chopped tomatoes
    • 1 onion
    • 1 tbsp bouillon powder
    • 1 tsp cayenne pepper
    • 1/4 cup any vegetable oil (see notes)
    • 1 tsp salt to taste
    • 1 tsp black pepper
    • 1 cup water
    • 2 cups stock/broth


    • Cut the beef into small pieces.

    • Pour oil into a pan on medium heat.

    • Add beef, 1/2 tsp of black pepper, and a pinch of salt, and saute for 8-10 minutes.

    • Chop the onions and bell pepper.

    • Add onions and red bell pepper and saute for 3 minutes.

    • Add tomato paste and stir.

    • Cook for about 5 minutes.

    • Add water, stock, and bouillon, cayenne pepper and salt to taste.

    • Combine carrots and bring to a boil and cook for 15 more minutes.

    • Add peanut butter and stir till it is dissolved.

    • Let it cook till it thickens, roughly 2-5 minutes.

    • Serve with rice and enjoy!


    This recipe serves 6 and contains 6 net carbs per serving.

    - You can substitute the beef for lamb, chicken or goat.

    - You can substitute the vegetable oil for coconut or palm tree oil. 

    - Usually in africa it is made with crunched peanuts. Using a food processor mix 1/2 cup of peanuts if you would like a more authenthic peanut stew.

  • - You can adjust the cayenne pepper to your desired preference. To increase the heat, add a whole habanero pepper after adding the stock.

  • - After adding the peanut butter, you can add a little water if the stew is too thickIf you use beef for your peanut stew, cut it into smaller pieces before sautéing, to cut down on your cooking time.


Pao de queijo (Brazilian cheese bread)

Ingredients for 12 cheese balls:

-1 1/3 cups (170g) Tapioca flour or starch (See notes) -2/3 cup (160ml) Milk -1/3 cup (80ml) Oil -1 Egg, large -1/2 teaspoon Salt -2/3 cup (85g) Grated mozzarella cheese or any other cheese (see notes) -1/4 cup (25g) Parmesan cheese, grated Directions: 1. Preheat oven to 400°F (200°C). 2. In a large bowl place tapioca flour/starch. Set aside. 3. In a large pan place milk, oil and salt. Bring to a boil. Pour into the tapioca and stir until combined. Add egg and stir until combined. add cheeses and stir until incorporated and a sticky dough forms. Add one exra tbsp tapica flour if necessary. 4. Shape the dough into balls and place on a baking tray lined with parchment paper. Bake for 15-20 minutes, until lightly golden and puffed. 5. Eat warm or let cool. Notes: - This is a gluten free bread. - Which cheese to use for the Brazilian cheese bread: you can use mozzarella, cheddar cheese, gruyere cheese, combination of serval cheese or any cheese that you like. - Whats the diffecence between the tapioca starch and tapioca flour? In short, there is no difference between tapioca flour and tapioca starch. The name on packaging depends on the producers' choices. - You can store Pão De Queijo at room temperature up to 3 days. But they taste the best fresh. - To freeze them, shape into balls, place on the baking try and bring to the freezer. Once they are frozen, transfer to a ziplock bag and keep them in the freezer up to 3 months.


Afghan Chicken (Lawang)

Very mild and flavourful yoghurt based curry. 

This recipe serves six

- 1 1/2 
cups full-fat Greek yogurt
- 3 pounds skinless, bone-in chicken legs and/or thighs
- 2 green chilies (remove the seeds if you like), finely chopped, or any other chili to taste
- 5 tablespoons butter or ghee (Clarified butter)
- 2 medium yellow onions, finely chopped
- 4 cloves garlic, minced
- 1 tbsp ginger, finely chopped
- 1 1/2 teaspoons salt
- 1/2 teaspoon ground black pepper
- 1 tablespoon ground turmeric
- 1 1/2 teaspoons ground coriander
- 1 cup roughly chopped fresh cilantro
- 3 lemons
- Steamed basmati rice for serving.

1. Remove the yogurt from the refrigerator while you prepare the chicken.

2. Heat 2 tablespoons of the butter over medium-high heat in a large, heavy-bottomed pot with a lid. Add the onions and ginger and saute until soft and nicely browned, about 10 minutes. Add the garlic and saute another minute or so.

3. Add the remaining 3 tablespoons of butter to the onions. Add the chicken and sprinkle the salt over everything. Stir well and drop the heat to low. Cover with a lid and simmer for 25 minutes, stirring occasionally to keep the chicken from sticking. Add the black pepper, turmeric and coriander, and stir. Cover and continue to cook on low until the chicken is very tender, another 25 minutes. If the pan begins to go dry during cooking, add water, a couple of tablespoons at a time, as needed.

4. Remove the pan from the heat and let it rest for 10 minutes.

5. To add the yogurt to the chicken, do as follows.

6. Spoon about 1/2 cup of the onion mixture/sauce from the chicken into a small bowl. Spoon half the yogurt into the bowl and stir. Add the remaining yogurt and stir again. Then, add the yogurt mixture to the chicken and slowly stir it until it looks like a uniform, creamy sauce. This process will help prevent the yogurt from separating when added to the chicken. If it does separate after all, not to worry, it will still be delicious (just not quite as pretty).

7.Stir in the chopped cilantro and serve with steamed basmati rice with lemon juice on the top.