Udaya’s fusion recipes are flexible. They are guidelines and you can use whatever measurements you want. Experiment and eat to your taste! She provides ideas for food, drink, and spice combinations from her exposure to over 30 countries as well as cooking and baking for 30 years. For more details or coaching in the kitchen, book her using the Services page. Your taste buds will thank you!

Basic Guidelines for Cooking USOLI style

Buy local and fresh foods. When you can’t buy fresh, buy frozen or dried/dehyrdrated. Clean everything with 50/50 water and vinegar. I keep a spray bottle on the counter and larger container under the sink for fish and chicken. I do this for all foods to help clean and reduce risk of contaminants and chemicals- besides it makes everything taste better! I can always tell when someone hasn’t cleaned the food! Don’t cook angry, this is bad energy in the kitchen and you might cut your finger or something worse. Cook high heats for short periods of time, otherwise medium to low and slow! Cooking has great metaphors for exercise, life and relationships. It is really all about energy and chemistry. Never cook olive oil at high temperatures. Use coconut oil or nut oils if you want those flavors in the food, otherwise use Safflower or Sunflower oils. If you have money to spend Grapeseed is the best. Try to avoid corn and vegetable oils and use butter sparingly.

Papaya Salad

Shred papaya like 2 cups, can shred some carrots, slice hot green chili pepper (long ways so you can avoid it), raw green beans (cut into 1 inch long pieces), slice and add some cherry or grape tomatoes, toss together, add fish sauce and toasted peanuts as desired. Serve with a sprig of cilantro. Read More

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Fish Stew (adapted from Ariel’s mom)

Wild tilapia, gutted and gills and eyes removed. Clean by rinsing with water and vinegar, soak for a few minutes and then rinse until water is clear.

Pan fry with peanut, safflower, or sunflower oil both sides

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Lima bean soup

Cook lima beans (after soaking dried beans or can use out of can). My favorite are fresh from the farmer’s market.

Make base Sautee onions, garlic, oregano and basil, add lima beans, veggie stock and water as needed.

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Soy chorizo with black beans

Sautee onions, garlic, and soy chorizo and a little cumin, add cooked black beans then mix all together, you can add tomatoes if you want. Then mix in scallions and cilantro and season to taste with salt and pepper.

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Sweet potatoes

Korean or otherwise, cut sweet potatoes into wedges and steam in a pan with a little water, Read More

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Sole fish fillets

Rinse off fillets, place in baking pan with sunflower or safflower or coconut oil, drizzle lemon juice, sprinkle black pepper and salt, cover with sliced garlic stuffed green olives and bake at 350 for 30 minutes.

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Chicken Yakatori

Make a sauce of soy sauce, red wine vinegar, brown sugar, garlic, ginger and scallions. Boil bite size pieces of certified organic chicken, soak in marinade, skewer them and then grill them. Pour marinade over them and then re-grill skewers. You can add onions, bell pepper pieces and cloves of garlic if you want to get fancy.

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Leek pasta

Boil pasta, rinse and cool, add sautéed leeks, sun dried tomatoes, green olives for a yummy good pasta salad, salt.

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Cook quinoa whatever amount you like in a 1:2 ratio with water and salt to taste, bring to a boil and then turn down to medium low for 15 minutes, fluff at the end with a fork. Sauté a little butter or safflower oil with minced onions, almonds, pumpkin seeds and cranberries, mix together and you have a great alternative to rice for any meal

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Apple Crisp

Slice 8 apples. Mix the following: 1 ½ cup brown sugar, 1 cup all purpose flour, 1 cup oats, 2/3 cup fat of your choice (soft butter, margarine, coconut oil), 1 ½ tsp cinnamon, 1 ½ tsp nutmeg. Heat oven to 375 degrees, grease pan, spread apples, sprinkle Mix over the apples, bake 30 minutes or until golden brown. Variation: add ½ pecans to top and bake another 10 minutes. May serve with ice cream or whip cream if you had a lot of movment that day! ☺

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Morning Smoothie

Base can be any kind of milk or yogurt. Almond milk is my personal favorite. Then add fresh fruit (like banana or mango) Read More

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Afternoon Pickmeup

Get your spices ready. Boil water, add tea or tea bag (remove string and metal), cinnamon stick, crushed cardamom, pinch of ginger, dash of black pepper if you are adventurous, boil a few minutes, add milk of your choice and pure cane sugar or stevia to sweeten or drink unsweetened. Masala chai, yum!

Variation: Teacof (named by Miguel my husband) If you have some leftover coffee from the morning add to half cup of chai and ENJOY the benefits of both tea and coffee!!

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Chamomile or lavender tea with dollop of honey

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Pumpkin Smoothie

Pumpkin Smoothie

1 cup Greek yogurt (low sugar)

¼ cup canned organic pumpkin

20 drops of stevia extract

1 cup unsweetened almond milk

1 cup of ice

1 tsp grated ginger root (no skin)

dash of cinnamon

¼ tsp of local bee pollen

Blend together in blender. Add ¼ tsp of chia seeds after blending for more antioxidant power or tsp of pre-made chia gel. If you like your smoothie a little thicker just add a little more pumpkin or yogurt.

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