Puerto Rican Vegetarian Cuisine: Sancocho


Puerto Rican Vegetarian Cuisine: Sancocho

This stew goes back at least 400 hundred years to when the Spaniards brought African slaves over to the island. They would make a huge pot and let it stew all day and have a hearty meal ready after a long day of labor. Over time, sancocho became a popular dish to be enjoyed by everyone. Variations of sancocho can be found throughout the Spanish Caribbean.



Sancocho is traditionally made up of beef tips, beef stock and a variety of starches that are both native to the island and to Africa. Although plantains are associated with Puerto Rican cuisine, the plantain is originally from Africa. My favorite starch in this stew is the yucca root, which is native to Puerto Rico and was use by the native Taino Indians.

Join the class here! (make a hyper link: http://www.powhow.com/videos/skais-wellness-kitchen/puerto-rican-vegetarian-cuisine-sancocho/9909)


Trinidadian Eggplant Stew

Trinidadian Eggplant Stew
Trinidadian Eggplant Stew

This class teaches the student how to make a very simple and delicious meal containing an ingredient that few people know how to prepare well….and its full of flavor.  Eggplant is a low carb vegetable (actually fruit) and it takes strong flavors very well.

Trinidadian Eggplant Stew
Trinidadian Eggplant Stew

Class Time: 18 mins

Cost: $9.99

Sweet Maple Green Beans


If you’re being good and eating your green beans, you may as well make a treat of them. These beans sautéed in butter and maple syrup are tender, sweet and delicious.


2 cups green beans

2 tablespoons butter

3 tablespoons maple syrup

Salt and pepper


How to Make It:

Steam green beans until softened. Melt the butter in a pan over medium heat. Add the maple syrup and green beans saute for a few minutes. Add salt and pepper to taste and serve.




Release the Grease 3: THE RAW TREATMENT: More Recipes!

Happy Day Folks!  How are you loving the healing?  Im so impressed when folks send me the things that they have made.  Im like OMG…they actually made my recipe.  That is so HOT!  Anywho…I know that the secret to your success is knowing what to make…so here are three more recipes that will help you get through this raw food month!!

This one is if you like it spicy and HOT!

This one is a staple…you will most likely make this regularly!!

And here is another way to make Green Smoothies…you can never have too many recipes for this!

Let me know how they came out!  Love

Guess what? Im SO Excited!!

Peace Family!

How ya doing?  I am feeling so HIGH right now!  And when I say that I mean…a super Positive HIGH!  It seems like when you say that nowadays folks just get the idea that we are smoking something!  Nope.  Just feeling very positive, very hopeful, very excited and all is GOOD!

‘What got you so excited, Skai?’

Well, too many good things are happening.  First of all, we have recently launched our Online Wellness Clinic…and we are popping with oodles of information and folks hungry for it.  Right now we have about 125 people who are engaged in getting their life healthier and more abundant.  We have loaded tons of books, videos, and other great information.  And, we just hosted our second Release the Grease: Juice and Smoothie Cleanse.  Now we are getting ready to do a 30 day raw food challenge.  Are you interested in participating? Im REALLY excited about this!  Researching and creating recipes for others actually helps me get myself organized.  Im telling you the pressure is on.

To join the our Online Wellness Clinic, message me, and I will send you the link…it is going to cost $29 for a Lifetime Membership into the Clinic.  However, we are giving a 30% discount right now to join through the end of this month.  The join fee is invaluable.  When you see the amount of information that we provide, you are going to fall OUT from all of the things that we share with you guys.  Our mission has always been: Knowledge is Power!  So the more information you are showered with the more informed choices you can make about your health.  Oh yeah, forgot to mention….TONS and TONS of Cookbooks too: Gluten Free, Vegan, Vegetarian, and Raw!  You won’t believe it!  Get with me!

I have also launched my SKAI JUICE TV online web channel.  I love this platform so much.  My channel is for folks who want to see plenty of video content that they can directly connect with.  I really talk to YOU!  The coolness about this channel is that you can rent, buy, or subscribe and of course, watch for free: Classes, healthy living info, recipes, etc. Check it out here and please spread the word!  This is going to be awesome.  Im even more inspired to create videos for you…because I feel like folks are really looking for my content.  Its way different than being just another random video on YouTube.  Although I still will be posting on YouTube, the videos that I am saving for my channel are going to be more special, in my honest opinion.

Another thing Im excited about is that I have been working on this project for years and it looks like it is finally coming to fruition.  It’s a FARM!  Yep, don’t even ask me how this is going to work, but I just feel like it is really time to gets to growing some food.  So I created a non-profit organization and applied for some government farm land in Puerto Rico. And we were approved!  YAHOO!  For 80 acres!  Yep, so starting this fall, I will be working on organizing The Luquillo Farm Sanctuary, where we will not only be growing food, but creating awesome programs for children to teach them about the land.  Check out our new blog about the farm and subscribe!

Any who, I could go on as to why Im so excited about more stuff…but I don’t want to wear you out, so Ill stop here….for now. =)  I wanted to let you read this awesome testimony I got from one of the participants of the Release the Grease: Juice and Smoothie Cleanse.  Makes me feel good to hear from folks out there in cyber world, especially when I have made an impact…(yet another thing I am excited about!)  =)


Good morning Skai,

I would like to say thank you so much!  I took your juicing challenge and I lost 10 pounds in seven days and I am so excited! I actually plan to continue it until September 5 to see how much weight I can lose.  I decided to take the challenge because I never had the chance to lose the baby weight.  I have three kids and after my first child I didn’t gain any weight, I returned to normal in a flash.  Now during my second pregnancy, I gained 50 extra pounds.  As I started losing the weight, I became pregnant with my third child and gained an additional 30 pounds.   I went from weighting 115lbs to 190lbs in the blink of an eye.  I have not been paying attention to my weight until recently when I was relocating and came across some old photos of myself.  My kids were amazed and said ‘mommy, what happened?”  My response was all three of you.  Well I decided that I will get up and do something about it!  I must say that I’m really glad that I did.  I will continue to incorporate juicing into my daily life by using it to replace two meals a day until I accomplish my goal.  Thank you for your motivating emails, words of encouragement, luv and support!  I really do appreciate it! I will keep you updated on my progress.


There you have it.  The Universe rewards Action!

Love and Peace,

Skai Juice


This was an amazing raw meal I made with Pumpkin seed nut pate, and a sunflower seed “cheeze” topping with fresh arugula and tomatoes served on a Collard wrap!

Check out the video here on how I made it all!


Beans! Beans! They’re good for your heart!

Beans Beans Beans!
There are 100s of Beans!

A Healthy Way to Cook Beans


Who doesn’t love beans?  If you don’t, then where are you from?  Mars…for real!  Bean are such the comfort food.  Let me be honest here, beans are one of the main reasons I cant fully commit to the Raw Foods diet.  That is how much I love them.  And being a vegetarian for over 25 years, beans are a true staple in my home.  I buy beans all the time.  Even when I have stacks of them at home….you never know…a hurricane can come through or something.  Beans to me is REAL FOOD!  Thing is do folks really know how to prepare them right? Not all the time.  It really depends on where you are at the time.

Personally, I prefer bean made latina-style.  I like my beans with onions, garlic, tomato sauce and some pumpkin in it.  And the cool thing about it is….I can do this with ANY bean.  Any Bean!  Did I say ANY Bean…yep, and peas too!  The way folks make them in the southern parts of the US…is ok.  Not my preference.  Not really into sweetened beans….but they get a pass.  My grandmother used to cook her beans in a pressure cooker which shortened the time that it would take from those suckers to get soft.  I promise myself to get one soon…because I think that cooking dried beans is really energy consuming, which is why using can beans is sometimes what I do to cut cook time.


Don’t forget to read to the end…I have included a Bean recipes for you!


Cooking beans
Cooking Beans requires the right pot!

Have you heard of a Bean Pot?

A bean pot is a variation on the crock pot or slow cooker, but it is not electric. It is usually a ceramic pot intended for slow cooking, and is particularly suited for bean cookery. Bean pots are really nothing new. In fact, colonial women would bring crockery pots of beans to the local baker’s to be baked slowly in his oven. You can cook beans by this old-fashioned, money-saving method using a modern bean pot.

How Does It Work?

Using a bean pot is very simple. For beans for dinner on Friday night, begin on Thursday evening by putting dried beans into your pot and covering them with water, at least 2 inches above the beans. In the morning, pour off this soaking water, cover the beans with fresh water (again about 2 inches above the beans), and add any flavorings you like (onion, garlic, herbs, ham hock, etc.). Don’t add salt or anything acidic – these ingredients will prevent the beans from becoming tender. Cover the bean pot and place it in a cold oven, turn the oven to 300 degrees, and leave the beans all day. The design of the pot prevents burning, but you may need to add more water. Check on the beans periodically to be sure they are not drying out.

Another option is to bring the soaked, flavored beans to a boil on the stovetop, then pour the hot mixture into the bean pot, cover, and place in a preheated oven.

You can cook canned beans in your bean pot, too – more on that below.

What Are the Advantages of Using a Bean Pot?

-Beans are very healthy, full of fiber and nutrients such as protein, folate, and magnesium. Having a bean pot will encourage and enable you to prepare more of this healthful food.

-Dried beans are much cheaper than canned beans.

-Dried beans are generally healthier than canned beans. Canned beans often contain large amounts of sodium, and consumers are concerned about chemicals in canned foods, particularly BPA. BPA is a synthetic estrogen that can disrupt hormonal balance, and is often used in the lining of food cans. BPA has even been implicated in contributing to obesity. As noted above, you can cook canned beans in your bean pot, and if you prefer to do this, consider BPA-free canned beans such as those made by Eden Foods. There are also low-sodium canned beans available.

-Slow-cooking beans at a low temperature makes them more digestible, breaking down the starches and sugars thoroughly.

Bean pots are an old idea that is quite applicable to today. Beans are inexpensive, readily available, and versatile. A bean pot can help you to take advantage of this little nutritional treasure.


PUERTO RICAN BEANS:  Vegan Habichuelas Guisada

Puerto Rican Stewed Beans
Puerto Rican Stewed Beans

1 can Pinto beans or 2 cups of cooked dried Pintos (soaked and softened)

2 C Water (or Vegetable Stock)

5 tbsp of fresh sofrito (Onions, garlic, green pepper, cilantro)

1 potato of handful of Calabaza (pumpkin) peeled and cubed

2 bay leaves

Bohio brand Sazon (MSG free)

½ tsp Smoked Paprika

5 spanish olives

1 tbsp Annato Oil

4 oz Tomato Sauce



Heat  annatto oil and sauté the sofrito for about 3 min.  Add the tomato sauce, sazon, olives, smoked paprika, and bay leaves.  Sauté for another 2 min and then add the beans, potato/calabaza, and water/veggie stock.  Bring to a boil then simmer on Med/low heat until potatoes soften and suace thickens. If it is too watery try mashing some of the potatoes in the sauce, it will thicken it right up.

From:  eatingveganlikerican.blogspot.com


And this recipe is from my next book coming soon:

Black Beans Stew

  • Black Beans
  • Tomatoes
  • Onions
  • Garlic
  • Cumin Seeds
  • Water
  • Sea Salt


  1. Soak beans overnight and then rinse thoroughly
  2. In a nice big heavy pot, I put about 2 pounds of beans with about a gallon and a half of water, turn the heat on High and get the beans rapidly boiling
  3. Cover the pot about half way, so that some of the steam can escape
  4. Let the bean cook til soft and then start adding all the seasonings and veggies.  Add as much as you need, but normally I would add about one whole chopped onion, several chopped tomatoes, a few cloves of garlic, a teaspoon or two of the cumin seeds.
  5. Monitor the water, because at some point Black beans will stick something terrible to the bottom of the pot….and you never want that to happen.
  6. I let the beans cook until they almost disintegrate into a bean dip like soups.  Where most of the beans are not even noticeable…Hmmm, so good, chile!


Skai Juice TV: Live from the Butterfly Kitchen – Luquillo, Puerto Rico

Did you catch my last cooking class on my very own UStream Channel, Skai Juice TV? I had so much fun creating some special, easy dishes just for you. What did I make? I made a combination of raw and cooked vegan food: Black Beans with Brown Rice and Spinach Salad with a fresh Papaya Dressing.  I walk you through each dish, step-by-step, so you can learn these simple recipes.


I am so happy I get the good fortune of living in Puerto Rico and creating beautiful, vegan food for my cafe as well as those who come down for a wellness retreat. However I know all of you may not be able to make it here, so I want to be able to bring Paradise Wellness to you.


In the very near future, I will be doing a lot more interactive classes where we can cook healthy, simple recipes together as well as learn how to live a more healthy lifestyle.


What You Learn in the Video


What I aim to do with my cooking instruction videos is teach you how to incorporate healthier eating habits into your day. Eating well does not have to be expensive, nor does it have to take a lot of time in the kitchen. The video is under an hour, although it should only take you 30 to 45 minutes to cook this entire meal.  Some of the things we talk about in this online cooking class are


  • Reduce your salt intake and lower your blood pressure

  • Make heart healthy meals with less fat

  • How eating more greens will improve your life

  • Tips that will help you save money and get the most out of your ingredients

  • Determine organic produce from conventional

  • Kitchen short cuts that will save you time


All of my tips are practical, fun, and easy to incorporate into your own kitchen.


I plan on doing a lot more of these classes, so please chime in and let me know if you liked this video.  What did you like best about the class? What do you want to see more of?


Here’s my recipe for the Papaya Dressing


¼ large papaya

½ sweet red pepper

1 garlic clove

10 pitted dates

1 tablespoon liquid aminos


Throw all the ingredients into the blender until well incorporated. Feel free to adjust the ingredients to your taste. Add this papaya dressing to a bed of spinach topped with fresh papaya chunks.


This really is such a simple recipe!


I plan on doing a lot more of these videos and I want you to stay in the loop. Sign up for my email list and you’ll be the first to know about my next set of classes will air on Skai Juice TV!

Orange Spice Cake...all raw...by Chef Skai Juice
Orange Spice Cake…all raw…by Chef Skai Juice


Watch my first episode of Skai Juice TV!  The next class airs live on May 22, 8pm EST!!  We are going to be making delectable Raw Desserts!  SIGN UP TODAY!  Buy a ticket to Skai Juice TV:  RAW DESSERTS PPV show on Ustream! http://ustre.am/WdLR