1. Rice Bowl

5 cans black beans
5 spoons garlic salt
5 cups brown rice
5 cans corn
3 avocadoes
16 jalapenos
2 cups salsa
7 red peppers
5 tsp olive oil
juice from 3 limes
5 tsps agave nectar
hot sauce to taste

2. Bwdc

3 cups plain white yogurt
2 small squash or 1 big squash
3-5 potatoes
1 lb asparagus
1 lb mushrooms
1/2 cabbage, chopped thinly into strips
1/2 lb broccoli

3.lcl

firm tofu, 3 squares
1/2 lb spinach
1/2 lb collard greens
5 carrots, using a peeler to "flake"
cucumber with seed and skin, thinly sliced 1/6 of an inch, after 24 hrs in vinegar

4. da leetle bt

5 beets, or 3 cans of beets
1/2 lb quinoa
1/2 lb lentils
1/2 lb chickpeas
3 avocadoes

Boil to a porridge, 2 inches of water past covering.
Stir frequently. Flavor to taste, use your favorites.

5. jam

boil berries covered in water

add sugar 1/2 as much as berries

use white wine or red wine if preferred

flourish with chia seeds and honey if desired after slow boil/ relentless simmer roughly 5 minutes per cup of fruit

6. fruit salsa marinade

3 cups berries
ten stalks of cilantro
5 cloves of garlic
1 onion
5 limes squeezed for juice

chop roughly and mix or use blender or food processor any setting using all ingredients, marinate chicken or fish overnight

make another batch for sauce (raw flavor yum!)

789 beef

add beef stir fry in strips

7. beets, goat/cheese, walnut, collard greens fresh, turnips, turnip greens

8. arugula, strawberry, walnut, collard greens fresh, spinach

9. onions, red, sliced thinly. walnuts, cashews, avocado, apples (try to grate apples :)

10. tomato and vinegar

1 cup vinegar
3 tbsp hot sauce
1 can tomato paste
1-7 tomatoes
5 tbsp maple syrup
3 tsp molasses
red pepper and pepper flakes to taste

11. sweet red sauce

medium heat
2-5 chopped plums
2-5 chopped plum tomatoes
1 can tomato paste
1 garlic bulb
1 1/2 cups brown sugar
chili powder to taste
salt to taste
MSG to taste, also!
1-2 cups red wine

sauté ingredients, dry. except brown sugar, mix with wine. combine and boil.

12. special sauce

1 bottle Worcestershire
1 cup honey, stir
10 tsp garlic powder
10 tsp onion powder
stir without cooking. put in a bowl and drizzle steak cooked to desired temperature. use liberally.

13, el salvadorean

cabbage strips, 1 head
carrots, 5, cut into coins
1 yellow onion, chopped 1 inch by 1 inch or quartered twice
mix: 1 cup vinegar
oregano to taste
salt 2 tsp
1 cup brown sugar
red pepper 2 tsp

15. mexican

5 limes' juice
1 lime's zest, grated (skin)
3 tsp cumin
1 tsp salt
1 tsp pepper, red
1 lb cilantro
1 jicama (2 lbs?) in sticks, chopped and peeled
1 onion, chopped minced

16. asian

1 cup vinegar
1/2 cup sesame oil (w/ red)
1/2 cup sugar
1 grated peeled ginger
boil and mix for salad dressing

add thinly sliced mango, cashews or walnuts
nuts can be candied

17. greek

spinach, 2 lbs
kalamata olives, 2 lbs, halved
1 cup greek yogurt
1/2 lb feta cheese
juice from 2 lemons
1 head of lettuce

18. deep fry okra 5 lbs

in canola oil then cover in garlic powder

19. parsley carrot raisin

cumin
collard greens 3 lbs
garlic: one whole bulb
sauté all ingredients, serve warm but collard greens should not be wilted, yet are not crisp

WORLD TAI CHI DAY

I started with Tae Kwon Do at fourteen.
7 years of capoeira,

taught 2 classes, one at UFC, another at Hype Dance Studios.

Maculoele, KaliSilat, Esgrima, Knives at Elite, Dahn Moo Do, yah.

So I learned Tai Chi here and after three weeks to a month I am doing an homage respectfully by teaching a slightly modified, much easier 24 Postures this Saturday at 10 Am. I'm really excited about these fifteen minutes.

Also, I am learning Korean, Chinese, Russian, and Japanese.

It feels good to recognize shapes and turn them into ideas!