SCruz's Recipes

1 medium can Sardines in Tomato sauce 

2 medium size Eggplants cut into pieces 

1/2 yellow onion , cut in strips

2 Thai hot peppers ( or any type), cut into pieces 

1 small can Tomato sauce

1/2 can Coconut milk 

Olive oil

Saute the garlic, hot peppers and eggplant until translucent.. Throw in the Sardines in Tomato sauce and Coconut milk.  Cook for 2 minutes. Enjoy over hot brown rice

Benefits:

Eggplants- Fiber, Vitamin B12, Vitamin B6 & Postassium

Sardines- Protein, Vitamin B12, Omega-3 Fatty Acids & Calcium

Tomato Sauce- Lycopene

Yellow Onion- Vitamin C, Vitamin B6, Folate, Postassium, Managanese, Calcium, Iron & Magnesium

Garlic- Calcium, Phosphorus, copper, Manganese, Organosulfur & Antioxidants,Vitamin C, Vitamin B6, Thiamin, Potassium

Hot Peppers- Vitamins A , Vitamin C, High in Antioxidants. Low fats, calories and Carbohydrates

Coconut Milk- Iron, Vitamin C, Postassium, Manganesium, Managanese,

Olive Oil- Vitamin E , Vitamin K, zero cholestorol

Brown Rice- Thiamin, Niacin, Copper , Zinc, Iron, Manganese, Magnesium & Phosphorus

Cut up fresh bittermelon length wise and remove seeds.  Take six cloves of fresh garlic cloves and cut both the bittermelon and garlic into bite size pieces. Rinse with water and drain.  Place Cut up pieces into a clean small mason jar.  Add 2/3 vinegar and  1/tablespoon salt.  Cut up fresh Thai hot peppers.  Cover and shake the jar.  Keep in fridge for a day.  Upon each meal add two spoonfuls as a healthy side dish. 

Benefits:

Bitter Melon- Iron, Folate, Vitamin C, Saponins, Terpenoids, Gallic acid, Epicatechin, Chlorgenic acid & Catechin.

Garlic- Calcium, Phosphorus, Copper, Manganese, Organosulfur & Antioxidants,Vitamin C, Vitamin B6, Thiamin, Potassium

Hot Peppers- Vitamins A , Vitamin C, High in Antioxidants. Low fats/low calories and Carbohydrates

Vinegar- Protein , Fiber & Calcium

Salt- Calcium, Potassium & Iron

Note: Take in moderation and do not use for women who are pregnant or have liver or kidney issues