Tuesday 10th January 2017. Tammy Gazal Mizrachi Cancer support project.

January 10, 2017

[vc_row][vc_column width=”1/2″][vc_column_text]Program audio:

[/vc_column_text][thb_gap height=”75″][vc_column_text]Rita Banus is with me in the second hour of this mornings program. It’s all about helping out with regards to an important issue and that is offering a care facility for children to enjoy whilst their parent is having appointments and/or treatment at the Oncological  hospital. It is called “Projecto Tammy Gazal Mizrachi” for more information follow the link.

Rita Banus & Gerry

Healthy eating time with Yoly de Sedas, first time in 2017 and we have five dinner ideas for a healthy week… Enjoy!

Chickpea Salad Sandwich


  • 1 can of chickpeas (rinsed and drained)
  • 1/4 cup roasted sunflower seeds
  • 3 Tbsp tahini
  • 1/4 tsp dijon or spicy mustard
  • 1 Tbsp maple syrup
  • 1/4 cup chopped red onion
  • 2 Tbsp fresh dill
  • Salt to taste
  • Cayenne to taste
  • Black Pepper to taste
  • 4 pieces rustic bread, lightly toasted (gluten free for GF eaters)
  • Sliced avocado, onion, tomato, and or lettuce for serving (optional)


  1. Add chickpeas to a mixing bowl and lightly mash with a fork for texture. Then add sunflower seeds, tahini mustard, maple syrup, red onion, dill, salt and pepper and mix with a spoon. Tate and adjust seasonings as needed.
  2. Toast bread (if desired) and prepare any other sandwich toppings you desire (tomato, onion, lettuce).


Cleanse your system Soup


  • 1 tablespoon extra-virgin olive oil
  • 1 leek, finely chopped
  • 1 celery heart (keep the outer stalks for stock), cut into small pieces
  • Inner leaves of 1 fennel bulb (keep the outer part for stock), cut into small pieces
  • 1 cup hot vegetable stock
  • 3⁄4 cup red lentils, rinsed
  • 1⁄2 preserved lemon, finely chopped 2 slices rye toast, for serving
  • Heat the olive oil in a Dutch oven over medium heat. Add the leek, celery, and fennel and sauté until soft, 10 to 12 minutes.
  • Add the hot stock and lentils, bring to a boil, then reduce the heat to maintain a simmer and cook for about 20 minutes. Add the preserved lemon, stir to combine, then remove the pot from the heat.
  • Ideally, allow the soup to sit overnight, as it improves as the flavors infuse. To serve, reheat and accompany with a slice of rye toast.


Kaleicious Salad with Cashew Toppings


For the squash:

1 squash (I use about 2 pounds),

½ tbs olive oil
sea salt

Cayenne pepper

½ cup of water

1 head of kale (Siberian works better)
1/2 red onion, thinly sliced
2/3 cup whole honey roasted cashews
1 cup cherry tomatoes, halved

  • Dressing
    2 garlic cloves, minced
    2 teaspoons apple cider vinegar
    1/4 teaspoon salt
    1/4 teaspoon pepper
    1/4 cup pure maple syrup
    1/2 cup extra virgin olive oil
  • directions:
  • Preheat the oven to 425 degrees F. Line a baking sheet with parchment paper. Place the squash on the sheet and drizzle with olive oil. Season with nutmeg, salt and pepper. Roast until tender and caramely, about 25 to 35 minutes.
  • While the squash is roasting, place the kale and onion in a large bowl. Cover with half of the maple dressing and use your hands to massage the dressing into the kale. Evenly distribute it and massage for 3 to 4 minutes. Let it sit for 20 minutes or so, while you finish preparing the ingredients.
  • Heat a large skillet over medium heat and add the olive oil. Toss in the breadcrumbs and the garlic powder, stirring to coat. Cook, stirring often, until the bread is toasty and crisp, about 5 to 6 minutes.
  • Take half of the cashews and finely chop them.
  • Assemble the salad by tossing the massaged kale with the tomatoes, whole cashews, goat cheese and squash. Cover with the chopped cashews and the breadcrumbs. Serve immediately with the remaining dressing.
  • maple dressing
    In a large bowl, whisk together the mustard, garlic, vinegar, salt and pepper. Whisk in the maple syrup. Slowly stream in the olive oil while whisking the entire time, until the dressing comes together. This dressing is going to be sweet, so if you want it a bit more tart, I would taste and add some vinegar 1 to 2 teaspoons at a time until your desired taste is reached. You can store this in the fridge for a week or so – just shake well or stir before using.


Coconut Curry Soup


  • 1 tablespoon coconut oil
  • 1 onion, chopped
  • 3 cloves garlic, smashed
  • 1 knob of ginger, peeled and grated
  • 1-2 tablespoons red curry paste
  • 1-2 tablespoons turmeric
  • 1 teaspoon salt
  • Stevia to taste or Honey to taste
  • 12 baby potatoes
  • 2 cans coconut milk
  • 3 cups vegetable broth
  • 24 ounces extra firm tofu


  1. PREP:  press the water out of the tofu while you prepare the soup.)
  2. SIMMER SOUP:Heat the oil in a large pot over medium heat. Add the onion, garlic, and ginger, and stir fry for a few minutes until fragrant. Don’t let the garlic burn or brown. Add the curry paste, turmeric, salt, and sugar. Stir fry for another few minutes. Add the potatoes, coconut milk, and broth. Simmer until the potatoes are soft.
  3. BLEND SOUP:Allow to cool slightly, transfer to a food processor, and puree until smooth and silky. The soup should be rich and thick, and you can add more water to lighten it.
  4. FRY TOFU:Stir fry the tofu until golden brown, and add to the soup! Yummy.


Basmati Walnut Cranberry Rice

  • 4 cups vegetable broth (Prepare yours! If you do not have time, Pacific’s Vegetable Broth is excellent)
  • 2 cups of rice (Basmati, preferably)
  • 1 onion, diced
  • 2 cloves garlic, diced
  • Cayenne pepper to taste
  • Salt (Rosada or Marina) to taste
  • ½ cup grated carrot
  • 1 sachet of saffron
  • ¼ cup chopped walnuts
  • Cup of cranberries
  • ¼ cup of green olives



  • In a frying pan, heat a quarter teaspoon of red palm oil
  • Sauté a chopped onion into cubes until caramelized
  • Add two cloves of minced garlic to the sautee.
  • Add 4 cups vegetable broth or vegetable broth low in organic sodium
  • Add two cups of pre-washed basmati rice
  • Add salt and cayenne pepper to taste
  • Add a sachet of saffron, and stir
  • Add ½ cup grated carrot and stir
  • Cover and let cook over medium heat
  • In a separate skillet, toast ¼ cup chopped walnuts for 5-7 minutes, until you smell the nut oil. Turn off the fire
  • When the rice has evaporated almost all the water (about 20 minutes or more), add the cranberries walnuts and chopped olives
  • Leave to cook for 5-10 minutes extra (approximately)
  • Serve decorated to your liking!

[/vc_column_text][/vc_column][vc_column width=”1/2″][vc_column_text]The News:

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The Transit and Land Transport Authority (ATTT), implemented Sunday morning the inversion of lanes from La Espiga La Chorrera to Quesos Chela in Capira for vehicles going to the beaches, rivers or the interior of the country.

The Supreme Court upheld a $250,000 fine imposed by the National Public Services Authority (ASEP) against the Chiriqui Electric Distribution Company (EDECHI) for failure to comply with current electricity regulations.

Grupo Unidos por el Canal (GUPC), the consortium of companies in charge of building the Panama Canal expansion, has increased to $5,673 million the money it is willing to claim for overcharges and delays in the work.

The rains of the last days have raised the level of turbidity in the Teribe River, which has meant the shutdown of the water treatment plant in Changuinola which is fed by the river.

Two children died on Sunday after their boat overturned off the coast of Bocas del Toro, on Panama’s Caribbean coast, where the effects of a cold front have left strong waves and rain.

At least 43 tourists trapped in the Baru Volcano National Park area were rescued by staff from the Joint Task Force (FTC), said Aramis Vergara, a member of the Fire Department of the Republic of Panama in the province of Chiriquí.

Panamanian airline Copa Airlines was recognized as the second airline in the world with the highest punctuality, surpassed only by Hawaiian Airlines.

The Biomuseo announced the free activities that will take place during the summer of 2017.


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