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

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